tag:blogger.com,1999:blog-3288627497641972902024-03-12T22:37:07.940-07:00Serenity YogaThe Yoga of Everyday LivingSandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-328862749764197290.post-48927201200962942152014-03-31T15:58:00.000-07:002014-03-31T15:58:04.200-07:00ChangesAt the end of last year we finally made the decision it was time to invest in a new computer. My old desktop was around 5 years old and slower than molasses. I had some ideas for freelance work, but it would have been a serious exercise in frustration if I attempted to work on my old machine.<br />
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So a shiny new laptop was acquired on the agreement that when the new year began I'd seek out freelance editing and writing jobs in an effort to establish a small income. My primary goal was to earn enough to send my daughter to preschool in the fall. However, the new year came and we were busy recovering from traveling for the holidays. Then busy with activities for my son's school. Then my daughter had the flu (H1N1). Finally it was March and I realized I needed to get myself in gear.<br />
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I'm now busily updating my information on LinkedIn and Guru, bidding on jobs, and learning how to incorporate working at home into my life. I should not be surprised that my yoga training gives me so many tools to manage this change and attempt to achieve balance: the yoga of every day life, as I like to think of it. Pranayama (breath work) to manage stress, asana to keep my body and mind flexible, aryurveda to keep my body healthy... The eight limbs reach into every aspect of my life and I am grateful for my experiences in teacher training and teaching yoga. Although I'm not currently teaching, these experiences enhance my daily life in so many ways. And so, moving forward, the posts on this blog will be more focused upon how yoga reaches into every day life. I hope to teach again someday not too far in the future, and will continue to write about that experience when the opportunity arises.<br />
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<i>Yogaś citta-vritti-nirodhaḥ - Patanjali</i>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com4tag:blogger.com,1999:blog-328862749764197290.post-86888835272559352372013-02-21T08:04:00.001-08:002013-02-21T08:04:14.443-08:00Getting out of my comfort zone<<i>note: I wrote this post back in July 2012 but forgot to post it!</i>><br />
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Today was our first big adventure into the city. After 3 months of being a Northern Californian, I decided it was time to venture into San Francisco for a trip with the kids. However, driving into San Francisco required me to really get out of my comfort zone.<br />
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First, I've been fairly terrified of bridges for years. (Back in 1992 I drove from Huntsville, AL to visit friends in Indiana and crossed the Mississippi during a HORRIBLE storm. Couldn't see much past the nose of my car - and have been afraid of bridges ever since.) So, a drive from North Bay to the city of course involves driving across at least one major bridge. In this case since we were going to SF rather than Oakland, it meant driving across the Golden Gate Bridge.<br />
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Our first trip across the Golden Gate was last month as we drove to the airport. But I wasn't driving, and it was a bright, sunny day. It was absolutely beautiful and I was too excited about being on the <i>Golden Gate</i> to be terrified about being on a bridge. But today was quite a different situation. First, I was the driver. Second, it was FOGGY. Thankfully visibility wasn't too bad at the bridge level, but about 15 feet in any direction, the bridge just disappeared. It was actually rather beautiful and I found myself wishing I were a passenger so I could just enjoy the view.<br />
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So, bridge conquered, we moved on to the next step in getting out of my comfort zone. And it was a big one. I am not a city driver. I'm a child of suburbia, and while I can deal with some traffic, city traffic plus city streets plus parallel parking combine to make my anxiety hit the top of Everest. I should clarify that a trip to the SF Zoo from where we live does not *normally* require driving in downtown. I had an errand to run that involved a brief visit to a Traditional Chinese Medicine (TCM) practitioner. San Francisco is a maze of narrow, one-way streets that alternate inclines and declines in varying degrees that would make driving a manual transmission impossible. <Mentally relieved I no longer have a manual!> The hardest part was the street before I turned on the street for the office - the incline was about 45 degrees and every block had a stop sign or stoplight, a solid row of cars parked along the side of the street, and delivery trucks swerving in and out of traffic. Despite my terror and the many challenges ("Just pull in the driveway and come on up" - the 'driveway' was about 5 ft wide and 3 ft deep - how exactly was I to fit a station wagon in there?), I finally managed to find our way to the office, make my delivery, and get us headed out of the driving nightmare with surprising ease. I had to calm myself down a few times in my head with counting and deep breathing. But I was able to maintain a calm demeanor, which anyone with children knows is critical to prevent them from spotting your panic and jumping on the frazzled bandwagon.<br />
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Prior to my yoga teacher training, I would not have had the strength to handle either the bridge or the downtown driving. It's amazing to me how much those 6 months changed - no, improved - me. While I am in <b>no hurry</b> to drive in downtown San Francisco again, I've done it now and know that I have the skills to handle that challenge, as well as whatever else might arise to bar me from reaching my goals. (Dare I make a Harry Potter reference on a yoga blog? <i>“I knew I could do it all this time," said Harry,"because I'd already done it...does that make sense?</i>)<br />
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Getting out of your comfort zone can lead to amazing things - it's thinking out of the box in a literal sense.You just might discover you are stronger than you knew, like I did. Or maybe you'll discover you love belly dancing (try it! it's fantastic!) - or perhaps that new thing you try, you'll know for certain is not for you. That's ok too. Stretching your limits isn't just about finding new things you enjoy - it's about the effort, the stretch. Being mentally flexible keeps you limber in a whole different way than the physical practice of yoga (though I'll admit, they are related ;). Once you've pushed yourself a little, it becomes easier the next time you want to try something new but feel a bit afraid or uncomfortable. You've done it once, you can do it again! Go on now. Try something new today that extends you a little past your comfort zone, and let me know how it turns out!Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com2tag:blogger.com,1999:blog-328862749764197290.post-37101973852939782572012-06-07T09:57:00.002-07:002012-06-07T09:57:33.698-07:00Finding Peace Amid Change<div class="separator" style="clear: both; text-align: center;">
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My life has been a whirlwind of change the past several months. I have
not always managed to maintain calmness during the madness of trying to
move a family of four from Southern to Northern California. Now that we
are mostly settled, I am regaining my focus on yoga and working to find
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My path to serenity begins here.</div>
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It's a trail nearby our new home. I went for a walk a few days ago, not really knowing where I would go when I left the apartment. There's a short path behind the apartment complex, but it only takes 5 minutes to walk. I'd had a rather frustrating day with the kids (nap strike) so I really needed to be away from the chaos for little longer than that. I crossed the bridge over the creek bed and discovered there is a parallel path on the other side. So, I took the path, here in a town I don't really know yet, unfamiliar with where it might lead. I could always turn back if anything looked ominous.</div>
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It turned out to be exactly what I needed. It formed a loop and took about 30 minutes at a slow/moderate pace. I'm not a fast walker, and not at all a runner. For the most part I walked comfortably, though about 20 minutes in I could tell it was going to loop, but was unsure exactly how long the loop would be. At that stage I pushed myself to walk a bit faster just to make sure I was home in the 30 minutes I intended.</div>
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<br />Taking refuge in nature through walking outdoors has always helped me to still my mind. Which is after all, the primary goal of yoga. It's amazing how we can apply Patanjali's tenets to our lives off the mat. Reading his sutras was one of the most enlightening experiences I've ever had. For this and so many reasons, I am grateful to have had the opportunity to take yoga teacher training. It improved my life on many levels.<br /><b><br />Go out and make someone smile today. Be gentle with anyone who seems distracted, grumpy, or rude. You never know what might be troubling them today, and your graciousness could give them a small amount of comfort that could help them to get through a challenging day.</b><br /></div>
<br /><br />Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com2tag:blogger.com,1999:blog-328862749764197290.post-69510847815738837582011-04-22T07:03:00.000-07:002011-04-22T07:03:10.881-07:00Couples Prenatal Yoga and Yoga for Childbirth<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 6pt;"><span style="font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;"><b><span style="color: black;"></span></b><span style="color: black;"></span></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black;"><span style="font-size: small;"><b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;">Saturday, April 30th </span></b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 6pt;"><span style="color: black;"><span style="font-size: small;"><b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;">1:00 to 3:00 pm </span></b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">Price per person: </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">$25 preregistration </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: justify;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">$30 day of workshop </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black;"><span style="font-size: small;"><b><i><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;">Couples Prenatal Yoga and Yoga for Childbirth </span></i></b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"></span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">This workshop is an opportunity for you and your partner to experience a prenatal yoga class and connect to your inner wisdom as you experience the many changes of pregnancy and childbirth. You will learn to work with your changing body in a relaxing yoga practice that supports the needs of the pregnant woman. Developing the connection between mind and body during pregnancy will help to ease the fear of labor by empowering women to listen to their bodies and trust the natural process of childbirth. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">This class covers breath work and gentle yoga practice, guided meditation to enhance relaxation, and comfortable positions for labor and childbirth. Please join Sandra Knoy, Prenatal Yoga Instructor, and other couples for 2 hours of fun, laughs and relaxation. <b>No yoga experience required. </b>Can’t get your significant other to attend? Bring your doula, a close friend, or just come on your own! </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black;"><span style="font-size: small;"><b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;">To preregister </span></b><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;">(including payment), contact Sandra via phone or email. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">661-917-9993 </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">serenity-yoga@sbcglobal.net </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt;"><span style="color: black;"><span style="font-size: small;">www.serenity-yoga.blogspot.com </span></span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="color: black; font-family: "arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span style="color: black;"><span style="font-size: small;">www.facebook.com/SerenityYogaAV</span></span></span></div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-11737944718055309392011-04-05T09:00:00.000-07:002011-04-05T09:00:09.624-07:00Final Teaching Script<div style="text-align: left;"><i><span style="font-family: "Trebuchet MS",sans-serif;">Note: This was the teaching script I prepared for our final teaching session, which was a class in which each trainee taught 1-2 poses within a 5 minute time limit. It didn't all come out of my mouth quite like it was written, but I think it was fairly close. And most importantly, it was well-received by my fellow trainees as well as my trainers.</span></i></div><div style="text-align: left;"><i><span style="font-family: "Trebuchet MS",sans-serif;"><br />
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</span></b></div><div style="text-align: center;"><b><span style="font-family: "Trebuchet MS",sans-serif;">Opening, Ujjayi Breath, Child’s Pose </span></b></div><br />
<span style="font-family: "Trebuchet MS",sans-serif;">Lie on your back, knees bent, feet flat on the floor hips distance apart. Bring your attention to your natural breath and just observe. Is it smooth and slow, or is it uneven and quick? Just observe for a few cycles of breath. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Now begin to slow your breath down, breathing gently in and out through your nose. Make your inhales and exhales the same length – even breath. To create the Ujjayi breath, focus on keeping your belly soft during both inhale and exhale, gently constrict the back of the throat to create a soft sound. The ujjayi breath is often called ocean breath because the sound created is a soft hissing sound, similar to the sound of the ocean we hear when listening to the inside of a seashell. If you have trouble creating this sound, imagine you are trying to fog a mirror with your mouth closed (if it helps, actually open your mouth and “fog” a pretend mirror for a moment to get the idea). Ultimately our goal is to maintain the practice of ujjayi breath throughout our asana practice. If you notice your breath is strained in a pose – or even that you are holding your breath – it may be a sign to come out of the pose for a moment and rest – refocus on your breath, then try the pose again. It takes practice to continue ujjayi through an entire class, so if you feel frustrated because you keep ‘losing’ the breath, try to let the frustration go. It is ok, just refocus on your breath, and continue your practice. There is no time limit that says you must achieve perfect breathing techniques during your first class. It will come with time. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Move to your hands and knees, placing your hands directly beneath your shoulders and your knees directly beneath your hips. Take a moment to be aware of the neutral position of your spine. There should be even length from your neck to your tailbone, with the natural curves of your neck and lower back dipping toward the floor slightly. Press your hands in to the floor, making the index finger, thumb, and base of thumb the heaviest part of your hand. Check the creases of your wrists – they should be parallel to the front of your mat. On your next inhale, soften your belly slightly toward the floor, tipping your sit bones to the ceiling. At the same time, bring your gaze up to the ceiling if that is comfortable for your neck – if not, just gaze forward. On your exhale, reverse the curve, arching the middle of your back toward the ceiling like an angry cat. Draw your belly toward your spine, tipping your sit bones toward the floor, and relax your neck so your gaze comes inward to the floor beneath your or perhaps toward your navel if your neck is not strained. Inhale and repeat the belly sinking gently to the floor, sit bones and gaze rising to the ceiling. As you round on your next exhale, lower gently back onto your heels while keeping your hands firmly pressed into the ground. Inhale and come up and into the gentle backbend, sit bones and gaze to the ceiling. Exhale, round and lower, belly to spine, forehead to the floor. Do this two more times on your own breath, finishing with a neutral spine on your hands and knees. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Come to sukhasana, or any comfortable seated position. Close your eyes and bring your hands together in front of your heart in anjali mudra, also called prayer position. Leave a small space open at the center of your palms, allowing the space to signify the openness of your heart. Take a moment here to focus your intention for your practice today. Make it simple so that it is tightly focused: flexibility, freeing your back from pain, or something wider reaching such as peace and recovery those touched by the disasters in Japan. In the spirit of keeping our hearts open, I would like to share my intention with you today: to honor each woman in this room for sharing this experience with me. I have learned from all of you, and I am grateful for the gift of your presence as we all have grown and deepened our knowledge of yoga in its many forms. Take a deep breath for the OM. <chant></span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com3tag:blogger.com,1999:blog-328862749764197290.post-84308277586619078992011-04-04T18:00:00.000-07:002011-04-04T18:00:03.282-07:00Makeup: Teaching Script<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;"><b><span style="font-family: "Bookman Old Style","serif";">Tadasana for New Yogis</span></b></div><div class="MsoNormal" style="line-height: 200%;"><span style="font-family: "Bookman Old Style","serif";">Come to the top of your mats and stand in Tadasana – Mountain Pose (demonstrate to give a general idea of the correct position). Tadasana is the foundation for standing poses – the actions you learn here will be repeated over and over throughout our practice. Place a block between your inner thighs. Your feet should be hip distance apart and parallel to the sides of your mat. Press down through all four corners of your feet. Lift your quadriceps – the front thigh muscles – as if you are trying to draw them upward toward your hips. This action secures the kneecap in place, protecting the knee joint from injury. Release your inner thighs to the back of the room – the block is there to help you feel this action, which opens up the sacral and lumbar areas of the spine (the low back). Draw the belly up and in, as if the abs were a rubber band stretching tightly from the front of your hipbones to your lower front ribs. Remember that firming your core muscles does not mean holding your breath! Continue to breathe slowly through your nose.<span> </span>Keeping your core strong will protect your lower back as well as build abdominal strength that you will need for more challenging poses. Lift your sternum, widen across the collarbones, and press your shoulder blades forward toward your chest. These actions help bring your shoulder into proper alignment and will reappear in every standing pose. Relax the tops of the shoulders away from the ears and find length through all sides of the neck. Arms hang loosely by your sides, palms forward. Inhale and grow taller, as if you could gain more length in your spine, feeling the spaces between each rib expand gently. Exhale and ground more firmly with your feet – strong as a mountain, unmovable, unshakable.</span></div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com1tag:blogger.com,1999:blog-328862749764197290.post-24787384671077533192011-04-03T18:00:00.000-07:002011-04-03T18:00:01.125-07:00Makeup: Philosophy<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<span style="font-family: "Courier New",Courier,monospace;">It’s difficult to choose just one favorite sutra, as there are so many that are wonderful and applicable to everyday life. Perhaps the best choice is the beginning – <i>Atha Yoga Anusasanam: The practice of yoga begins now</i>.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">I keep coming back to this sutra because it is a reminder that yoga encompasses far more than simply an asana practice. Yoga is something we can practice every day, in every moment of our lives, and this practice can bring peace and joy to our lives if we just allow it to do so.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">While it’s difficult to weigh the true value of this yoga teacher training, I think it’s safe to say that this concept is definitely one of the most important things I have learned during YTT. I have never delved so deeply into yoga philosophy – in 13 years of practice the only sutras I’d read were those printed in Yoga Journal. And honestly I just skimmed the philosophic topics for the most part. It just wasn’t what I was seeking at that time for my yoga practice. For years my yoga has been about healing and injury prevention.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">YTT has brought my understanding of yoga to a deeper level, which is invaluable to me not only as I start the journey to becoming a yoga teacher, but in my daily life as well. I have a long way to go, but already the effects of concentrating on the sutras, 1:1 in particular, have had an impact on my life and interactions with the people around me. Asana is a wonderful practice to draw people into yoga, but the philosophy has so much to offer us that it seems a shame to stop for too long with just one limb of Patanjali’s eight. </span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com1tag:blogger.com,1999:blog-328862749764197290.post-47832457419255653212011-04-02T20:14:00.000-07:002011-04-02T20:14:00.484-07:00Week 12: Teaching Script<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div style="font-family: "Courier New",Courier,monospace; text-align: center;"><b>Transition from Vira I to Vira II </b></div><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">In adho muhka svanasana, inhale and elongate your spine from neck to tailbone, exhale and let go of any tension in your neck. From the inner right heel, lift your right leg to hip level and bring it forward between your hands, making sure your knee is directly above your ankle and not extending in front of your foot. Let your back foot drop to the floor, angling the toes toward the front of your mat. Look at your feet – they should be in heel to heel alignment for Virabhadrasana I, and your right knee should be in line with your second toe. If you are pregnant or have any low back problems, take a moment to adjust your feet to a wider stance for more stability.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">On your next inhale, lift up from your core, sweeping the arms overhead until the palms come together lightly. Allow your gaze to follow your hands. Hold the pose as we work from the ground up to square the hips to the front of the room. Press down strongly through both heels, especially the outer edge of your back heel. Exhale and sink deeper into the pose, bringing your right thigh parallel to the floor. Engage the quadriceps on your back leg and spiral the inner thigh toward the back of the room. Exhale and bring your hands to your hips.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">To prepare for Virabhadrasana II, we need to adjust our foundation. Heel-toe your front foot to the left until your front heel is aligned with your back arch. Adjust your back foot if necessary – it may be more comfortable if you shift your toes back slightly – they should still angled toward the front of your mat, but a wider angle for the back foot will give your more stability in Virabhadrasana II and allow your front leg to open into external rotation. Adjust the position of your pelvis – it should no longer be squared to the front of the room, but open to the side wall. Look at your right knee and ensure it is in line with your second toe.</span><br />
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<span style="font-family: "Courier New",Courier,monospace;">Inhale, get length through your waist, and lift your arms to come parallel to the floor as you turn your face to the front of the room (over the right arm). Lift your sternum, widen across your collarbones, and press your shoulder blades forward into your chest. Exhale and sink a little deeper, bringing the right thigh parallel to the floor if you can. Soften the face and let the shoulders drop away from the ears, finding stability and ease in the pose as you hold here for another breath. On your next exhale, windmill the arms to the floor and come through a vinyasa – chaturanga, urdhva mukha svanasana, and finish in adho mukha svanasana.</span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com1tag:blogger.com,1999:blog-328862749764197290.post-90380792824575710222011-04-01T18:00:00.000-07:002011-04-01T18:00:03.387-07:00Week 12: Sequencing<div class="WordSection1">Level 2 class with Urdhva Dhanurasana (UD) as peak, component part (CP) poses noted: Tadasana, Adho Mukha Svanasana, Utkatasana, Setu Bandha</div><div class="WordSection1"></div><div class="WordSection1"><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">1.<span style="font: 7pt "Times New Roman";"> </span>Opening</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">a.<span style="font: 7pt "Times New Roman";"> </span>Sukhasana (Easy Cross-Legged Seat) – set intention</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">b.<span style="font: 7pt "Times New Roman";"> </span>Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">c.<span style="font: 7pt "Times New Roman";"> </span>Balasana (Child’s Pose) – still the mind</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">d.<span style="font: 7pt "Times New Roman";"> </span>Adho Mukha Svanasana (Down Dog) – lengthen the spine</div><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">2.<span style="font: 7pt "Times New Roman";"> </span>Surya Namascara (Sun Saluatation) – warm the entire body</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">a.<span style="font: 7pt "Times New Roman";"> </span>SNA x3 – lengthen spine, extend through heels in Chaturanga</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">b.<span style="font: 7pt "Times New Roman";"> </span>SNB x2 – shoulder girdle mantra</div><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">3.<span style="font: 7pt "Times New Roman";"> </span>Standing Poses – open the hips and prepare for peak pose</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">a.<span style="font: 7pt "Times New Roman";"> </span>Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">b.<span style="font: 7pt "Times New Roman";"> </span>Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">c.<span style="font: 7pt "Times New Roman";"> </span>Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest. Soften front ribs to protect lower back.</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">d.<span style="font: 7pt "Times New Roman";"> </span>Virabhadrasana II (Warrior II) – open hips, shoulder girdle mantra, focusing on the use of shoulder muscles to lift arms. Spend time here doing a moving warrior with the breath to really get into the hips and warm them. </div></div><span style="font-family: "Berling Antiqua","serif"; font-size: 11pt; line-height: 200%;"> </span> <br />
<div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">e.<span style="font: 7pt "Times New Roman";"> </span>Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">f.<span style="font: 7pt "Times New Roman";"> </span>Tadasana (Mountain Pose) – CP for UD: ground evenly through all found corners of each foot, softening of lower ribs to protect low back and spiraling inner thighs back (use block to reinforce the inner thigh action) </div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">g.<span style="font: 7pt "Times New Roman";"> </span>Utkatasana (Chair Pose) – CP for UD: external rotation of the arm, focus on creating the backbend in upper spine by pressing shoulder blades forward toward the chest and widening from the spine</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">h.<span style="font: 7pt "Times New Roman";"> </span>Prasarita Padottanasana (Wide-Legged Forward Bend) – counterpose to backbend, let neck release</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">i.<span style="font: 7pt "Times New Roman";"> </span>Tadasana (Mountain Pose) – CP for UD: instruct softening of lower ribs to protect low back and spiraling inner thighs back</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">j.<span style="font: 7pt "Times New Roman";"> </span>Parivrtta Utkatansana (Twisting Chair Pose) – hands to anjali mudra, twist to balance the forward bend, focus on keeping the neck long</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">k.<span style="font: 7pt "Times New Roman";"> </span>Adho Mukha Svanasana (Down Dog) – CP for UD: Press firmly into hands, esp. thumb and bases of index finger thumb. Shoulder girdle mantra esp. shoulder blade moving in toward chest</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">l.<span style="font: 7pt "Times New Roman";"> </span>Dolphin – draw lower front ribs toward frontal hipbones, press down the length of the forearm, stacking the inner wrist on top of the outer wrist</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">m.<span style="font: 7pt "Times New Roman";"> </span>Sirsasana II (Headstand) – press down the length of the forearm, stacking the inner wrist on top of the outer wrist, extend lower ribs toward frontal hipbones</div><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">4.<span style="font: 7pt "Times New Roman";"> </span>Peak</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">a.<span style="font: 7pt "Times New Roman";"> </span>Setu Bandha (Bridge Pose) – to enter peak pose – CP for UD: shoulder blades in to chest to bring backbend into thoracic spine, spiral inner thighs to floor.</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">b.<span style="font: 7pt "Times New Roman";"> </span>Urdhva Dhanurasana – build on component parts from previous poses: Press firmly into hands, esp. thumb and bases of index finger thumb. Ground evenly through all found corners of each foot. Shoulder girdle mantra esp. shoulder blade moving in toward chest and widening away from spine, external rotation of the upper arm. Softening of lower ribs to protect low back. Spiral inner thighs to floor to prevent overarching in the lumbar spine.</div><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">5.<span style="font: 7pt "Times New Roman";"> </span>Cooldown</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">a.<span style="font: 7pt "Times New Roman";"> </span>Reclining Twist – feet wise as the mat, take knees to each side of the mat and return to center with the breath</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">b.<span style="font: 7pt "Times New Roman";"> </span>Happy Baby – release spine</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">c.<span style="font: 7pt "Times New Roman";"> </span>Setu Bandha (Bridge Pose) – prepare for Sarvangasana</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">d.<span style="font: 7pt "Times New Roman";"> </span>Sarvangasana (Shoulderstand)</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">e.<span style="font: 7pt "Times New Roman";"> </span>Matsyasana – release upper back</div><div class="MsoBodyText" style="margin-left: 0.5in; text-indent: -0.25in;">f.<span style="font: 7pt "Times New Roman";"> </span>Apanasana (come off blankets) – roll gently side to side, make circles with knees</div><div class="MsoBodyText" style="margin-left: 0.25in; text-indent: -0.25in;">6.<span style="font: 7pt "Times New Roman";"> </span>Savasana (Corpse Pose)</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-68758472746663090862011-03-31T18:00:00.000-07:002011-03-31T18:00:04.838-07:00Week 11: Teaching Script<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<span style="font-family: "Courier New",Courier,monospace;">Next we’re going to do Ardha Chandrasana, half-moon pose. Turn to face the prop wall and come to the center of your mat. Open into a wide legged stance, bend your right knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your left foot in slightly and straighten your right leg.</span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /> <span style="font-family: "Courier New",Courier,monospace;">Place your block to the outside of your right foot. On an inhale, extend your arms to the sides and shift your hips to the left as your reach your right arm out over your right leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your left hand to come to your hip. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Bend your right knee and slide your left foot forward as you move your block about 12 to 18 inches in front of your leg. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Extend actively through your left heel, feeling the strength and lightness through the left leg. As you root into the floor with your right foot, feel the energy rebound into your leg, keeping it strong and stable. Inhale and lengthen both sides of the waist evenly. Exhale and soften the front ribs toward the frontal hip bones, finding the strength and the ease in the pose. Gaze up toward your hand if you can. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Slowly lower the left leg to the floor, bending the right leg. Rise up firmly through your core and return to a standing position. Breathe. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Bend your left knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your right foot in slightly and straighten your left leg. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Place your block to the outside of your left foot. On an inhale, extend your arms to the sides and shift your hips to the right as your reach your left arm out over your left leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your right hand to come to your hip. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Bend your left knee and slide your right foot forward as you move your block about 12 to 18 inches in front of your foot. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Extend actively through your right heel. Root into the floor with your left foot and feel the energy rebound into your leg. Inhale and lengthen both sides of the waist evenly. Exhale and release your shoulders away from the ears, drawing the blades into your chest as you widen across the collarbones. Soften the front ribs toward the frontal hip bones. Gaze up toward your hand if you can. </span><br style="font-family: "Courier New",Courier,monospace;" /><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Slowly lower the right leg to the floor, bending the left leg. Rise up firmly through your core and return to a standing position.</span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-74308960409518636252011-03-30T18:00:00.000-07:002011-03-30T18:00:00.506-07:00Week 10: Teaching Script<div style="font-family: "Courier New",Courier,monospace; text-align: center;"><b>Virabhadrasana 3 </b></div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">Come to the top of your mat, into Tadasana. Root down into the ground, feeling your connection to the earth through all four corners of each foot. As you take a few long, slow breaths, consider this quote about santosa: “Contentment is a dynamic and constructive attitude that brings us to look at things in a new way.” You have the power to choose how you react to your practice of Virabhadrasana 3 today. Will you become frustrated and struggle to maintain your balance? Or will you find a way to move with the flow of your body and accept the results without judgment? <br />
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Step your left foot back into position for Virabhadrasana 1, bending your right leg. Ground through your feet again, especially the outside edge of your left foot and the big toe mound of your right foot. Inhale your arms up toward the sun, bringing your palms together as you gaze to the ceiling. Exhale and soften the lower ribs to the frontal hip bones. Lower your torso over your right leg, extending your arms in front of you. Inhale and get longer through the spine, feeling all four sides of your waist lengthen. Hold here through your exhale. On your next inhale, press strongly into your right foot and lift your torso, raising your arms to the ceiling. Exhale and come to Tadasana. <br />
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As you take a few breaths here, notice how your body feels. Are you feeling strong and grounded? Or is something in your body uncomfortable and telling you to take it easy during today’s practice? There is no need for judgment. As we repeat Virabhadrasana 3 and come into the full pose, do what feels best for your body. If the modification feels better for you, just remain there. If you need blocks, place them in front of your mat so they will be available. <br />
<br />
Step your left foot back into position for Virabhadrasana 1, bending your right leg. Ground through your feet again, especially the outside edge of your left foot and the big toe mound of your right foot. Inhale your arms up toward the sun, bringing your palms together as you gaze to the ceiling. Exhale and soften the lower ribs to the frontal hip bones. Lower your torso over your right leg, extending your arms in front of you. Inhale and get longer through the spine, feeling all four sides of your waist lengthen. Press strongly into your right foot, firming the muscles on the front of your thigh. Exhale and straighten your right leg as you lift your left leg, extending it to the back of the room. Flex the foot strongly and work to bring your left hip parallel to the floor by spiraling your inner thigh to the ceiling. Hold here for one breath. On your next inhale, root into the floor with your right foot and lift your torso, raising your arms to the ceiling and you slowly lower your left foot to the floor. Exhale and come to Tadasana. <br />
<br />
Choosing to remain content in our hearts and minds despite what happens in our environment is a powerful tool that allows us to create a peaceful life for ourselves. Make contentment a conscious choice. If we do not learn to be as flexible in mind as we seek to be in body through asana, our mental inflexibility becomes a weakness. To resist nature is to create suffering, for prakriti is ever flowing, ever changing. Move with the of nature and you can bring santosa into your life.</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-91058405638059997392011-03-29T19:53:00.000-07:002011-03-29T19:53:20.939-07:00Week 9: Philosophy<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;"><span style="font-family: "High Tower Text","serif";"></span></div><blockquote>“Contentment is a dynamic and constructive attitude that brings us to look at things in a new way.” </blockquote><div style="text-align: center;"><b>Is Santosa an attitude we bring to our activities or is it an effect of our actions? </b></div><br />
As one of the niyamas, santosa is one method we can use to reduce our suffering by not struggling with things over which we have no control. I agree with Bouchard’s quote that contentment is an attitude. We have a choice in how we see the world: accept that which we cannot change or struggle and fight things outside of our control. However, choosing the struggle simply creates suffering. There is so much suffering already in the world one has to wonder why anyone would intentionally choose to create more. Often I think it is because we do not realize that the power to avoid suffering lies within us.<br />
<br />
Choosing to remain content in our hearts and minds despite what happens in our environment is an amazing and powerful tool that allows us to create a peaceful life for ourselves, which in turn creates a more peaceful life for those around us. It may seem an alien idea to many Westerners, contentment as a conscious choice. And yet, when put into practice, the act of choosing to remain content in the the hustle of daily life – or even during a crisis – is so powerful that it proliferates almost on its own. When you face a difficult situation calmly, with no attachment to the outcome, things go more smoothly and the peace within your heart and mind is maintained. Our focus on the end result makes santosa a challenge to continually apply, which is precisely the point of Bouchard’s quote.<br />
<br />
Santosa is dynamic and ever changing, just like prakriti. If we do not learn to be as flexible in mind as many seek to be in body through asana, our mental stiffness will be a weakness. Ultimately we will find that our mental inflexibility causes us more suffering, although the intent was to reduce suffering by resisting change. But to resist nature is simply to create suffering, for prakriti is ever flowing, ever changing. When we find a way to move with the flow, we bring santosa into our lives by our own choices and actions.Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-83293211859621448712011-03-28T09:09:00.000-07:002011-03-28T09:09:30.963-07:00Week 8: Teaching Script<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div style="text-align: center;"><b><span style="font-family: "Courier New",Courier,monospace;">Savasana + Yoga Philosophy </span></b></div><br style="font-family: "Courier New",Courier,monospace;" /><span style="font-family: "Courier New",Courier,monospace;">Before we get into savasana, gather any props you may need: a bolster for under your knees, a blanket for under your head, an eye pillow. Ensure anything you need is within reach, and then lie on your back, placing the props where you need them. Extend your legs fully, softening your thighs and letting your legs fall open to whatever point is comfortable. Inhale and feel the length in your spine from tailbone to neck. Exhale and feel your neck and jaw soften as your arms open on the floor, palms facing the ceiling. Close your eyes and gently bring your focus to your breath. Let your mind be still as you focus on how soft your breath is, inhaling and exhaling slowly and softly. Take a moment to notice if there is any tension or discomfort in your body, and adjust your position if necessary so you may come fully to rest in comfort. Exhale and feel the tension melt away from your body, letting go of any worries or frustration that arose during your practice today. Inhale and feel a warm white light enter your heart, as if your breath could move the light inside of you. Exhale, and let the light flow through your body, up your throat and out the crown of your head; down your arms and out your hands, down your spine and each leg to exit through each foot. Repeat this image, letting the light flow into your heart and throughout your body with each breath, as you relax more deeply into your savasana. Feel the work of your practice today – your body is but one part of you just as asana, the physical practice of yoga, is but one part of yoga. Asana has an impact on your mind as well – as you learn to align your body in each pose, you are focusing your mind and learning to concentrate fully. During such concentration, your mind is undisturbed by the myriad of negative thoughts that may interfere with your practice. When you notice your focus is broken and your attention begins to wander during your practice, take a moment to return your concentration to your breath. Allow it to be your center, your touchstone. Focus on your breath and then return to the pose, refocused and reenergized.</span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com1tag:blogger.com,1999:blog-328862749764197290.post-61116622948053623882011-03-27T08:11:00.000-07:002011-03-27T08:11:02.793-07:00Week 6: Sequencing<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="WordSection1" style="font-family: "Courier New",Courier,monospace;"> <div align="center" class="MsoNormal" style="line-height: normal; text-align: center;"><b>Level 2 Class, Theme: Twists and Backbends</b></div><div align="center" class="MsoNormal" style="line-height: normal; text-align: center;"><br />
</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>1.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Opening</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>a.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Virasana on a block (Hero Pose) – set intention and bring focus to breath, inhale and exhale even length. Stretch alternate arms to ceiling with a slight side bend, twice per side. Place one hand on hip and gently twist to that side; repeat on the other side.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>b.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra with focus on upward rotation – inner shoulder blades away from the spine</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>2. <span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Surya Namascara (Sun Saluatation) – warm the entire body</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>a.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>SNA x3 – Low Cobra on first round, teaching actions of thoracic spine (shoulder blades in, melt heart forward).</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>b.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>SNA B x3 – Replace Virabhadrasana I with low lunge on third round and hold for 2 breaths</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>3.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Standing Poses – warm spine and prepare for peak pose</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>a.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, plus soften lower ribs to top of hipbones.. Lift leg and bring forward, windmilling up to next pose.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>b.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Virabhadrasana II (Warrior II) – open hips. Work with the breath, straightening leg on inhale and bending on exhale x3. Return to lunge position and press back into AMS. Repeat AMS and Vira II on other side.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>c.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, ribs to hipbones. Lift leg and bring forward, windmilling up to next pose.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>d.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades. . Return to lunge position and press back into AMS. Repeat AMS and triangle on other side.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>e.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, ribs to hipbones. Rotate to length of mat to move into Prasarita.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>f.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone. Place one hand in the center and come into twisting Prasarita. Twist twice to each side, focusing on twisting with the core muscles.</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>g.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Tadasana (Mountain Pose) – reset</div><div class="MsoBodyText" style="line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>h.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Utkatansana – focus on keeping length in the spine, sending tailbone to floor, drawing top of hip bones toward lower ribs.</div></div><span style="font-family: "Courier New",Courier,monospace; font-size: 11pt;"> </span> <div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>4.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Peak</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>a.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Natarajasana with a strap at the wall – tailbone to floor, focus on drawing low ribs to top of hips to avoid compression in lumbar spine.</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>5.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Cooldown</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>a.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Balasana (Child’s Pose) – reach arms to each side</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>b.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Sukhasana (Easy Cross-Legged Seat) – gentle twist to each side</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>c.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Supported Matsyasana</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>d.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Setu Bandha (Bridge Pose) on block – prepare for Salamba Sarvangasana</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>e.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Salamba Sarvangasana on block</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span>f.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Reclining Twist</div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span>6.<span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Savasana (Corpse Pose)</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-63884650450250753782011-03-26T10:36:00.000-07:002011-03-26T10:36:21.847-07:00Week 6: Teaching Script<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div style="font-family: "Courier New",Courier,monospace; text-align: center;"><b><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/473">Urdhva Dhanurasana</a></span></b></div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">Backbends increase flexibility in the spine, counteract depression, and energize the nervous system. Urdhva Dhanurasana is considered by many yogis to be the “big kahuna” of backbends. It is a challenging pose, and most people can’t press all the way into the full pose on their first try. If that is the case for you, work in the preparatory pose. You can follow the same instructions in the halfway-up version as the full version, so allow your body to tell you what feels best and listen. Work with your body as it is today. <br />
<br />
Lie on your back. On your next inhale, extend your hands overhead and your legs strongly to the front wall as you feel your body fill with air and stretch out fully. Exhale, lowering your arms and bringing your legs to a bent position, feet flat on the floor, hip distance apart. Your heels should be as close to your sitting bones as is comfortable. Bending your arms, place your hands on the floor above your shoulders, fingertips widely spread and pointing towards your shoulders. As you go up, remember to keep your knees hip distance and your elbows shoulder distance apart – don’t allow either to splay outward. <br />
<br />
Grounding down through all four corners of each foot and both hands, press your hips and chest into the air high enough that you can gently rest on the crown of your head. Lift your shoulder blades upward into your chest, widening across the collarbones. Press the tailbone toward the pubic bone while maintaining strength in the core of the abdomen by drawing the top of the frontal hipbones to the front of the low ribs. Firm the buttocks flesh but try not to tighten or stiffen in this area. Keep pressing into the hands and feet as you push yourself all the way into the pose. Focus on lengthening the spine from tailbone to neck: extending and getting longer with each inhale. Allow your inner thighs to roll downward slightly toward the floor to protect your lumbar spine. </div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-25042402395265771652011-03-24T10:57:00.001-07:002011-03-27T07:58:17.261-07:00Week 5: Sequencing<div style="text-align: center;"><b><span style="font-size: small;"><span style="font-family: "Courier New",Courier,monospace;">Level 2 Class, Theme: Shoulders</span></span></b></div><div class="WordSection1"><div align="center" class="MsoNormal" style="line-height: normal; text-align: center;"></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">1.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Opening</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">a. <a href="http://www.yogajournal.com/poses/2481">Sukhasana</a> (Easy Cross-Legged Seat) – set intention</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">b.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/2468">Marjaryasana</a>/<a href="http://www.yogajournal.com/poses/2467">Bitilasana</a> (Cat/Cow) – to warm the spine</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">c.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/475">Balasana</a> (Child’s Pose) – still the mind</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">d.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/491">Adho Mukha Svanasana</a> (Down Dog) – shoulder girdle mantra with focus on upward rotation – inner shoulder blades away from the spine</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">2. <a href="http://www.yogajournal.com/practice/1040">Surya Namascara</a> (Sun Salutation) – warm the entire body</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">a.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>SNA x3 – lengthen spine, extend through heels in Chaturanga</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">b.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.blogger.com/"><span id="goog_1089581167"></span>SNB<span id="goog_1089581168"></span></a> x2 – shoulder girdle mantra</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">3.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Standing Poses – open the hips and prepare for peak pose</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">a.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/491">Adho Mukha Svanasana</a></span><span style="font-size: small;"> (Down Dog) – lengthen spine, shoulder girdle mantra</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">b. </span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/475">Balasana</a></span><span style="font-size: small;"> (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">c.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/491">Adho Mukha Svanasana</a></span><span style="font-size: small;"> </span><span style="font-size: small;"> (Down Dog) – lengthen spine, shoulder girdle mantra</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">d.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/495">Virabhadrasana II </a>(Warrior II) – open hips, shoulder girdle mantra, focusing on the use of shoulder muscles to lift arms</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">e. <a href="http://www.yogajournal.com/poses/494">Utthita Trikonasana</a> (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">f.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/492">Tadasana</a> (Mountain Pose)</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">g.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/493">Utkatasana</a> (Chair Pose) – external rotation of the arm</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">h.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/693">Prasarita Padottanasana</a> (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">i.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/492">Tadasana</a></span><span style="font-size: small;"> (Mountain Pose)</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">j.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/practice/2594">Parivrtta Utkatansana</a> – twist to balance the forward bend, focus on keeping the neck long (NOTE on link - scroll down the page a little for a picture and basic instructions on this pose, it's the first post in the sequence on the link)</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">k.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/2462">Dolphin</a> – draw lower front ribs toward frontal hipbones, press down the length of the forearm, stacking the inner wrist on top of the outer wrist</span></div></div><div style="font-family: "Courier New",Courier,monospace;"><span style="font-size: small;"> </span> </div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">l.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.womenshealthmag.com/fitness/half-headstand">Ardha Sirsasana II</a> (Half Headstand II) – press down the length of the forearm, stacking the inner wrist on top of the outer wrist, extend lower ribs toward frontal hipbones</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">4. Peak</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">a.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/481">Sirsasana</a></span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">5.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Cooldown</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">a.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/492">Tadasana</a></span><span style="font-size: small;">(Mountain Pose)</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">b.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/478">Uttanasana</a> (Standing Forward Bend) – cooling, feel spine lengthen and let go</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">c.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/2481">Sukhasana</a></span><span style="font-size: small;"> (Easy Cross-Legged Seat) – stretch arm overhead to each side</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">d.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogaartandscience.com/poses/twist/m1twist/m1twist.html">Marichyasana 1 </a>(Marichi’s Pose) TWIST only, not full pose – counteract forward bend, release shoulder muscles</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">e.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;"><a href="http://www.yogajournal.com/poses/475">Balasana</a></span><span style="font-size: small;"> (Child’s Pose) – release spine</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">f.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/472">Setu Bandha </a>(Bridge Pose) – prepare for Sarvangasana</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">g.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/480">Sarvangasana</a> (Shoulderstand)</span><br />
<br />
<span style="font-size: small;">h. <a href="http://www.yogajournal.com/poses/786">Salamba Matsyasana</a> (Fish Pose) - supported across your shoulderstand blankets</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span style="font-size: small;">i.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Reclining Twist (Twisting <a href="http://www.the-yoga-place.com/kneestochest.html">Apanasana</a> or any other twist that feels good on your body.)</span></div><div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span style="font-size: small;">6.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><a href="http://www.yogajournal.com/poses/482">Savasana</a> (Corpse Pose)</span></div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-21538972969052149292011-02-22T21:38:00.000-08:002011-02-22T21:38:51.649-08:00Sequencing Week 3<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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<div style="text-align: center;"><b>Level 2 Class, Theme: Grounding, Balance</b></div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span><b>Opening</b></div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Sukhasana (Easy Cross-Legged Seat) – grounding through tailbone</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Dandasana (Staff Pose) – grounding through tailbone</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span>Janu Sirsasana (Head-to-Knee Forward Bend) – grounding through thigh while reaching out through heel</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span>Ardha Matsyendrasana (Half Lord of the Fishes Pose) – to release the forward bend and ground through sole of foot, stretch shoulders</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Sukhasana (Easy Cross-Legged Seat) – set intention</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Balasana (Child’s Pose) – still the mind</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Uttanasana (Standing Forward Bend) – lengthen spine</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span><b>Surya Namascara</b> – warm the entire body</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>SNA x3 – lengthen spine, extend through heels in Chaturanga </div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>SNB x3 – ground through 4 corners of feet</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span><b>Standing Poses</b> – open the hips and prepare for peak pose</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Uttanasana (Standing Forward Bend) – ground through 4 corners of feet</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Virabhadrasana I (Warrior I) – gentle backbend to counteract Uttanasana</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Virabhadrasana II (Warrior II) – open hips, ground through 4 corners of feet, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Tadasana (Mountain Pose) – ground through 4 corners of feet</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Uttanasana (Standing Forward Bend) – ground through 4 corners of feet</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Virabhadrasana I (Warrior I) – gentle backbend to counteract Uttanasana</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Virabhadrasana II (Warrior II) – open hips, draw legs together</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Utthitta Parsvokonasana (Extended Side Angle Pose) – open hips, ground through 4 corners of feet, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Tadasana (Mountain Pose)</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Vrkasana (Tree Pose) – balance, external rotation of single leg, draw hips together</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Tadasana (Mountain Pose</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on activating quadriceps and releasing hamstrings</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Tadasana (Mountain Pose)</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Peak</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Utthita Trikonasana (Triangle Pose) (to get into peak pose)</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Ardha Chandrasana (Half-Moon Pose) – grounding through 4 corners of feet, balance, shoulder girdle mantra</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Utthita Trikonasana (Triangle Pose) (to exit peak pose)</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span><b>Cooldown</b></div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span></span></span>Tadasana (Mountain Pose)</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Uttanasana (Standing Forward Bend) – cooling </div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Sukhasana (Easy Cross-Legged Seat) – ground through tailbone</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span>Janu Sirsasana (Head-to-Knee Forward Bend) – cooling, release hamstrings</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span>Ardha Matsyendrasana (Half Lord of the Fishes Pose) – counteract forward bends</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.5in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Balasana (Child’s Pose) – release spine</div><div class="MsoBodyText" style="color: black; 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font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span>Supta Padangusthasana (Reclining Big Toe Pose) to sides with belt – release hips</div><div class="MsoBodyText" style="color: black; font-family: "Courier New",Courier,monospace; line-height: normal; margin: 0in 0in 11pt 0.25in; text-indent: -0.25in;"><span><span><span style="font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"></span></span></span><b>Savasana</b> (Corpse Pose)</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com2tag:blogger.com,1999:blog-328862749764197290.post-14564085781295900982011-02-22T21:33:00.000-08:002011-02-22T21:33:21.190-08:00Teaching Script for Utthita Trikonasana<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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<div class="MsoNormal" style="font-family: "Courier New",Courier,monospace; line-height: 190%;">To prepare for Utthita Trikonasana, place your blocks on the long side of your mat about 4 feet apart. Standing in Tadasana, inhale slowly. On the exhale, step your feet to a wide stance, bringing your hands to your hips. Bend your left leg and rotate it open from the hip. Check the position of your feet: the back toes should be turned slightly in and the front heel should align with the back arch. Also check that your left knee is aligned with your second toe. Allow your right hip to rotate forward (unsquare your hips). On your next inhale, lift your arms to the sides, parallel to the floor. Focus on generating the lift from your shoulder muscles while also allowing your shoulders to drop down as the shoulder blades melt forward into your chest. Hold here and breathe. Keep your arms lifted and engage the muscle in the front of your thigh, straightening your left leg. <span> </span>On your next inhale, extend your body over your left leg, reaching your arm to the side of the room. Keeping length in your waist, slowly reach your left hand to the floor, your ankle, or onto the block, as your chest expands and your right hand reaches toward the ceiling. Soften the front ribs so that your chest does not puff out. Hold the pose for several breaths, lengthening your waist on the inhale, and deepening the stretch on the exhale. Press your femur bone on your right leg back while you firm the left glute under. As you inhale, feel the front of your chest expand and widen across your collarbones, exhale and send the breath down your arms and out through your fingertips as they lengthen. Draw the shoulders down and away from your ears and firm the outside of your right arm in, making a straight line from one hand to the other. Keep your neck elongated, turning the head to look up to your hand if that is comfortable. On your next inhale, press down into your feet and raise yourself up to standing, keep reaching the arms outward in a straight line. Exhale and step your feet together, bringing your arms at your sides, palms forward, to return to Tadasana.</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-23116799748595898142011-02-21T16:41:00.000-08:002011-02-21T16:41:49.865-08:00Teaching Script Week 5 – Salambhasana<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoBodyText" style="font-family: "Courier New",Courier,monospace; margin-bottom: 11pt; text-indent: 0.25in;">From all fours, lower yourself to the floor. Place a block between your inner thighs, and as you lie on your belly, release the arms along the sides on your body. Place your forehead on the floor, but keep the neck long. Bring your breath to your lower back; focus on maintaining the length in your spine. Inhale and feel the space between the vertebrae increase, exhale and release any tension from the muscles in your back. Bring your breath to your legs and feel how the inner thighs must spiral inward and up to the ceiling to maintain the block in position. Inhale and extend your legs strongly, lifting them just one inch off of the floor. Exhale and lower the legs to floor. Remove the block to the side, but remember that spiral of the inner thighs during the pose. Now bring your breath to your neck. Inhale and lengthen, lifting your head and shoulders just one inch off of the floor. Exhale and lower, again placing the forward on the floor, maintaining the length in the cervical spine. Take a breath here. On the next inhale, lift the head, torso, arms, and legs off the floor one inch. Hold on the exhale, releasing any tension in the glutes. On the inhale, lengthen the torso forward, drawing the shoulder blades in toward the sternum. Release to the floor on the exhale. Take a breath here, finding any tension in your neck or low back and releasing it on your exhale. Inhale and rise into Salambhasana, maintaining the work in the upper body from the previous round. Hold the position on the exhale, releasing the glutes away from the waist and drawing the frontal hipbones toward the bellybutton. Continue to hold the position, lengthening the spine from neck to tailbone on the inhale and reaching strongly through the feet to the back of the room. Release to the floor on the exhale. Take two breaths here. On the next inhale, rise again into Salambhasana, maintaining the work from previous rounds. Hold on the exhale and notice if you are clenching the glutes; if so, relax them. Inhale and extend the sternum forward while expanding across the collarbones. Hold the pose on the exhale, releasing the shoulders away from the ears, stretching the arms firmly toward the feet with the palms toward the floor. Release and lower to the floor. Press back into Balasana to release the spine.</div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-61941042271879570502011-02-20T19:25:00.000-08:002011-02-20T19:25:52.079-08:00Teaching Script for Salamba Sarvangasana<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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<div class="MsoNormal" style="font-family: "Courier New",Courier,monospace; line-height: 190%;"><span style="font-size: small;"><span style="line-height: 190%;">To prepare for Salamba Sarvangasana, fold 2 to 4 blankets in quarters and lay at the edge of your mat with the fringe pointing inward. Fold your mat about halfway over the blankets – enough to ensure your upper arms will be on the mat, but not your shoulders. Lay down with your shoulders fully on the blankets with your head over the edge – your neck should move freely just past the edge of the blankets. Take a moment here to just breathe; bring your focus to your breath. Remember not to turn your head at all while entering, in, and exiting this pose.</span></span></div><div class="MsoNormal" style="font-family: "Courier New",Courier,monospace; line-height: 190%;"><span style="font-size: small;"><span style="line-height: 190%;">When you are ready, bend your knees, firm your core muscles, and lift your legs overhead to Halasana. Relax your neck, maintaining the natural curve, and avoid pressing your chin into the neck. Bring your hands to your low back for support and ensure your arms are no further than shoulder width apart. Anchor the top of your shoulders into the floor, and on an exhale, use your core muscles to lift your right leg, then your left leg, into the air. Inhale, expanding across the collarbones as you press the shoulder blades toward the heart. On your next exhale, work to bring the back of the body into the spine, and on the following inhale, draw your core in and toward your feet. Press your tailbone toward the pubic bone and send their center in a straight line toward the sky. Inhale and again expand across the collarbones while grounding through the upper arms; on the exhale, press the shoulder blades toward the heart. Inhale and lengthen the spine, sending the tailbone to the ceiling. Exhale and reach toward the sky firmly with the legs, using both the front and back leg muscles. Hold the pose for five more breaths, expanding the chest and grounding into the earth on each inhale; lengthening the body to the sky on each exhale.</span></span></div><div class="MsoNormal" style="font-family: "Courier New",Courier,monospace; line-height: 190%;"><span style="font-size: small;"><span style="line-height: 190%;">Slowly lower the feet overhead into plow pose, controlling their descent by keeping an active core and reaching the feet toward the wall. Hold here for one breath, maintaining the expansion in the chest and the strength in the shoulders. On your next exhale, slowly roll your back onto the floor, controlling the legs until the spine is fully on the ground. Bring your legs down with bent knees and set your feet on the floor. Take a breath here and then we will prepare for Savasana. </span></span></div>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-14028839138772772462011-01-21T13:50:00.000-08:002011-01-21T13:50:31.493-08:00Quickie UpdateOk the past two months have been hectic... which means the blog gets a bit neglected. However, I'm off from work on Monday and have a list of things to tackle, including bringing this blog up to date.<br />
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We've had some illness in our house - most recently, the flu - plus my back tried to go out on me two weeks ago. That was very scary, as I've almost made it to one year with no major back "outage" (March). Plus, I am currently unable to take any of the usual medications that help control the pain (more on that later). Fortunately many visits to the chiropractor and some preemptive bedrest kept the back in control and the outage was just minor.<br />
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Ok, off to finish homework - preparing a teaching script for Savasana!Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-33861967323178070772010-12-05T21:27:00.000-08:002010-12-05T21:27:48.202-08:00YTT - Week 5 SundayBackbends and more backbends... Wow.<br />
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I was so stiff and sore from yesterday's standing twists practice I didn't think there was any way I would make it through today's... I had to take quite a few breaks because my legs were trembling. I think this has been my hardest weekend since inversion weekend.<br />
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We went through <a href="http://www.yogajournal.com/poses/789">Salambhasana (Locust</a>), <a href="http://www.yogajournal.com/poses/875">Dhanurasana (Bow)</a>, <a href="http://www.yogajournal.com/poses/474">Urdhva Mukha Svanasana (Upward Facing Dog)</a>, <a href="http://www.yogajournal.com/poses/789">Salambhasana</a> with variations, <a href="http://www.yogajournal.com/poses/688">Ustrasana (Camel)</a> at the wall, and <a href="http://www.yogajournal.com/poses/472">Salamba Setu Bandha (Supported Bridge)</a>. That's a lot of backbends! (You'd likely never do that many in a regular class, but this is teacher training and we are hard core. LOL) Ustrasana at the wall is fantastic for learning the legs work for the pose, but it was so hard because I felt as if I were going to fall backwards. The wall was just a little too close for comfort!<br />
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More fascinating information this weekend too about my back injury: I need to be doing backbends to help heal my posterior slipped disc. I have avoided backbends for years because I thought they would do more damage than good. Little did I realize that I was doing precisely the wrong thing for my particular injury. I have long had a love affair with forward folds, especially <a href="http://www.yogajournal.com/poses/478">Utanasana (Standing Forward Bend)</a>, <a href="http://www.yogajournal.com/poses/693">Prasarita Padottasana (Wide-Legged Standing Forward Fold)</a>, and <a href="http://www.yogajournal.com/poses/477">Paschimottanasana (Seated Forward Bend)</a>. As it turns out, forward folds are likely to exacerbate a posteriorly slipped disc.<br />
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<a href="http://en.wikipedia.org/wiki/File:L4-l5-disc-herniation.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://upload.wikimedia.org/wikipedia/commons/6/63/L4-l5-disc-herniation.png" width="251" /></a>So let me explain the disc. Check out this picture from Wikipedia contributor Edave. (This is where my injury is, but this is NOT my spine. My herniation is not this large, but it works nicely for my explanation.) Look at the third disc down. It's herniated out the back of the disc (i.e., posterior). If it were out the front of the disc, the herniation would be anterior.<br />
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So, as it turns out, for those of us with posterior slipped discs (herniated is technically the correct medical term), backbends help to encourage the protruding disc material to reenter the disc - and forward folds have the potential to squish more fluid out of the disc. It's the opposite for someone with an anterior slipped disc: forward folds help the fluid back in, backbends would push more out. That's not to say that someone with a posteriorly slipped disc can't do a forward fold - BUT, it should be done slowly, with caution, body awareness and ideally, guidance from a teacher. <br />
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I no longer do the seated forward folds the way I used to... I would get into a position and just hang out there for minutes, working on lengthening my hamstrings. Never realizing I was at the very least, irritating my back injury, and at worst, making it worse. I don't hold seated forward folds for a long period of time now, though I will hold the standing folds for a while because they feel amazing on my neck (which is a whole different story of injury...). I am very careful to ensure I have more extension in my spine than "bend" when I do them, because I want to increase the space between my vertebrae in an even manner, and stretch the intercostal muscles (tiny muscles between your ribs). Oh, and another thing I avoid now, which I did for years and years... If you are in a standing forward fold and the teacher instructs you to "roll up, one vertebra at a time)... ick. This is not a good thing to do for anyone with a posteriorly slipped disc. It hurts. For me, it's much better to press down into my feet as if I am pushing the floor away and come up with a flat back. It might sound silly, but just give it a try.Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-16731191937386752352010-12-05T20:28:00.000-08:002010-12-05T21:28:53.915-08:00YTT Week 5 - SaturdayStanding Twists... What a day!<br />
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The biggies in today's practice were: <a href="http://www.yogajournal.com/poses/692">Parivritta Trikonasana (Revolved Triangle)</a>, <a href="http://www.yogaartandscience.com/poses/Standing%20Poses/parchand/parchand.html">Parivritta Ardha Chandrasana</a> (Revolved Half-Moon), and <a href="http://www.yogajournal.com/poses/876">Parivritta Parsvakonasana</a> (Revolved Extended Side Angle). I was surprised that the revolved half moon seemed easier than the unrevolved half moon...<br />
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After practice and lunch, we did some hands-on adjustments and then practice teaching of several poses and switched partners each time. That was fun because it got us working a bit out of our comfort zone. I feel so clunky right now when trying to instruct on the spot like this. Definitely need to work on my "yoga voice."<br />
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One of the most amazing things about this experience for me is how healthy my back feels. I've had years of chronic back pain and earlier this year discovered thanks to an MRI that I have a posterior "slipped" disc between L4 and L5. The practice we are doing in this teacher training is generally an advanced level practice, and yet, for the most part I am able to keep up (with modifications) AND feel good while doing so. It's just a reminder to me that this is where I belong... Not in a chair at a computer (which is really hard to accept since that's been my life for so many years). But on the mat. That's my future, and it's the best thing I can do for my body.<br />
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Did you know that the blood supply to the intervertebral discs stops around age 25? Check out this <a href="http://www.webmd.com/back-pain/guide/understanding-spinal-disk-problems-basic-information">WebMD quote</a>: "By early adulthood, the blood supply to the disk has stopped, the soft inner material has begun to harden, and the disk is less elastic." I was rather surprised to learn this - I mean really, wouldn't you think that if a part of your body has a blood supply, it would just always have it? Anyways, this simple fact explains a lot about why disc injuries can take such a long time to heal. This is the great thing about spinal twist poses in yoga. They have what B.KS. Iyengar calls a "<a href="http://www.yogajournal.com/health/2568">squeeze and soak</a>" effect that helps to squeeze out old fluids and then allow fresh fluid to flow in upon release of the twist. It doesn't have to be the fancy twists either, the simple relaxing ones have the same effect. My favorite is a nice reclined twist. Here's an <a href="http://www.yogajournal.com/basics/1382">article</a> on this pose at Yoga Journal.<br />
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I probably shouldn't be surprised, but I am a little that my back is staying so healthy these days. In March, I was up to having a major "back outage" every 3 months for the previous year+ (which had been a gradual increase over a period of 5 years with the disc problem). Now, I'm on my ninth month with nothing more than a little soreness or general feeling of misalignment. It's amazing and wonderful, and I'm incredibly lucky to be recovering from this recurring injury with no medical treatment (injections, surgery, etc.).Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com1tag:blogger.com,1999:blog-328862749764197290.post-70496871204771365582010-11-20T21:08:00.000-08:002010-11-20T21:08:57.488-08:00YTT Week 5 - Friday<div style="font-family: "Courier New",Courier,monospace;">Friday night was a philosophy discussion night. We started by opening up in Salamba Supta Badha Konasana, which my hips and back liked but my thighs and hamstrings were not completely happy about afterwards. Next time: blocks under my knees.</div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">We reviewed the latter half of Patanjali's Sutras, Pada I. This one really stuck out to me:<span style="font-family: "Trebuchet MS",sans-serif; font-size: small;"><br />
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</div><blockquote style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><a href="http://www.swamij.com/yoga-sutras-13339.htm#1.33"><span style="font-family: "Courier New",Courier,monospace;">1.33 In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil.</span></a> </span></blockquote><div style="font-family: "Courier New",Courier,monospace;"> </div><div style="font-family: "Courier New",Courier,monospace;"> We can reduce our own suffering if we will keep these four "keys" in our pocket when dealing with people in our lives. And by reducing our suffering, we reduce the overall amount of suffering in the world, which will benefit not only ourselves, but all of those around us.</div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">Friendliness, Compassion, Goodwill, and Indifference</div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">The indifference one is the one I need to work on the most. It's challenging not to want to fire back when one is confronted with another person's wickedness (ok that word is a little funny to me but I get the intent of the meaning). It all comes back to: Let it go.</div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><div style="font-family: "Courier New",Courier,monospace;">Just breathe and let it go. As Jackie would say, this is my work.</div><div style="font-family: "Courier New",Courier,monospace;"> </div><div style="font-family: "Courier New",Courier,monospace;"><br />
</div><span style="font-family: "Courier New",Courier,monospace;">After class I stayed over with a classmate who has 1. the most comfortable guest bed ever (with the softest sheets ever) and 2. the cutest Aussie Shephered puppy ever. Oh, and she made a fabulous breakfast that keep me not hungry all the way through practice on Saturday, but also not feeling overstuffed and uncomfortable. Thanks Lori for your hospitality!</span>Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0tag:blogger.com,1999:blog-328862749764197290.post-23837985471578108362010-11-20T20:52:00.000-08:002010-11-20T20:52:18.527-08:00YTT Week 4So, I hate to admit this, but here it is actually YTT Week 5 and I never wrote about Week 4. It was a magical weekend and words really just can't touch it. Pranayama Friday night, Surya Nasmakara Saturday and Sunday.<br />
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All I can say is that I am so glad I am in this class with these women right now. It's an amazing experience and I wouldn't change a thing even if I could.Sandrahttp://www.blogger.com/profile/14707397242079245395noreply@blogger.com0