PILATES ! ! !

This has little to do with yoga, yet a lot to do with our approach to yoga, so you are going to hear about it.

Yesterday was my first private pilates session with Cindy. Cindy is a yoga teacher (has studied extensively with Sianna, Desiree, Adam, etc.), plus she appears to just love ANY form of physical activity (including letting her husband drag her along to hike up a mountain, just to ski down it). Her zest for life is contagious, and it's good for me to 'hang out' with her -- I need to get a little more 'out there'.

Now, she is going for a Certification as a Pilates Instructor -- no easy feat, from her description. 500 hours of 'serious as a heart attack' (her words, not mine) lessons, practice, observation, teaching, etc. I am fortunate that she asked me to work with her weekly to hone her skills.

I think Pilates will be good for me. Why? To firm my core, to lengthen some muscles, to improve balance, and - most importantly to me - to take me out of my comfort zone.

Other side benefits: to strengthen a friendship, talk, laugh, practice that 'beginner mind' I harped about yesterday -- all good things.

Isn't that chitananda? Awareness & beauty/bliss -- just in a different package.

Now, back to yoga -- I'm going to Wayne's class this morning. He's given me some good tips that, I hope, will open my hips.

Take care,

JUST NOTES

Once in a while, it's fun to just write random thoughts -- no hoped-for result, no plan, no desired outcome. Here are some to mull over:

Last week, as I sat in my parent's home a bit bored, I went online and purchased a juicer. I have NEVER in my life made juice. Why, you (and my husband) ask, did you buy a juicer? Well, when in Tucson, a friend met with Cate Stillman (Certified Anusara™ Teacher and Certified Ayurveda Specialist). She came back excited about the prospects Ayurveda holds, and mentioned that a juicer is helpful and that there will be a Spring Cleanse Teleconference. So, I hope to do the teleconference course -- and, I rationalized, I better practice making juice as I wait for May to arrive. Yesterday was the big day -- I bought the ingredients for several types of juice, decided on a recipe from a book my husband bought me (he doesn't mind my purchasing a juicer, he just needed to see what it can contribute to our household), and we made JUICE -- apples, grapefruit & lime (one juice, 3 ingredients). Good, tasty, filling, and not too hard to make or clean up. Looking forward to Cate's Teleconference. To participate, or learn more about Cate, go to http://www.yogahealer.com/.

When I worked in the medical field, I learned just enough to be almost dangerous. What I mean is, that when you know the inner workings, some of the diagnoses and related treatment, the heirarchy of a medical office or hospital, you can be quick to jump to conclusions about your health, quick to critique the care you are receiving, etc., etc., etc. Well, the same applies to being a yoga teacher. Since studying in Tucson and being observed while teaching (and critiqued), somewhere inside me resides an EXPERT. There, I've said it (I've borrowed that phrase from Christina). I can take a class, find all the overused words, critique verbage and instructions, sequencing, etc. I need to be 'slapped up side the head' during those moments, and remember #1 and #2 of teacher qualities (FYI -- here they all are again):

1. Studentship (I am ALWAYS a student.)
2. Humility (I must remember and honor the SOURCE of my knowledge. I don't know everything -- there is still a LOT to learn.)
3. Trustworthiness (Do my students trust me? Do I trust myself?)
4. Empathetic (Am I able to relate to students; to enable them to connect with me?)
5. Aspire to Excellence (I will continue to read, study, practice, attend classes/workshops/trainings, to improve my teaching.)
6. Agility of Mind (As I look around the classroom, am I able to quickly assess the overall group, switch gears, deal with unexpected physical issues, etc.?)

Beginner mind -- I must continue to embrace that concept, no matter how much I learn or study.

Started my ASL (American Sign Language) class last week. Interesting to focus on learning signs, and to really focus on what other people are signing -- without the distraction of teaching yoga. The students in attendance were all there for different reasons: one to volunteer; several families, learning to better communicate with children, grandchildren or parents (even a 5-year-old, whose mother is going deaf); one young man who is taking the class so he can communicate with a good friend (we'll nickname him Hanuman); and me - so I can teach more effectively. It was fun; fun to be with a new group of people, to connect for another reason, to laugh at our mistakes, and to marvel at the skill and excitement of the 5-year-old.

Still snowing -- didn't Mother Nature get the e-mail that it's almost April?

Enjoy Monday,

BUSTING OUT

Yesterday's class theme was "throwing off our cloaks". To get everyone (including me) in the mood, I put on the big hoop earrings and I didn't let myself take them off.

My heart quality was 'courage' -- after all, it does take courage to wear big hoop earrings to teach a yoga class (for me, anyway). I used shoulder loop, once again, as the alignment principle to focus on; what better way to get rid of your cloak, than to get your shoulder blades firmly on your back - bringing your heart forward -- how dare a cloak cling to our nice, straight backs.

This is a level 1 class (which I just started in January). Attendance has been growing slowly, but steadily, and some are just getting the Anusara™ "lingo". I gave most of those attending yesterday their first foray into handstand.

What do we look for to assure students are ready to give handstand a try?

1. Do they understand, and are they, melting their heart when on hands & knees in table?
2. Can they hold AMS (down dog) with straight arms and stable, firmly planted hands?
3. What's their confidence level? This is something you will find out as you take them towards the pose.

I decided to ask students to take mats to the wall and do "L" pose. On the second go-round, I had one student who was confident in doing this pose (so she was a good one to do a demo); as I held her hips, she took her feet away from the wall. From there, I just worked around the room -- my holding hips, students taking legs up. A couple declined (injury), but everyone else gave it a try. Everyone did "L", tho, which - I think - is a lot tougher than doing handstand with someone assisting you.

Fun class --

Then, I subbed the 10:45 Yoga Basics. Everyone was beyond Basics, so we worked on Ardha Chandrasana (new pose to many of them). I often introduce this pose at the wall -- letting people feel the full extension this pose offers, without worrying about falling. All enjoyed it, so - since I still had my earrings in - we took it back to the middle of the room and did the pose there. Success and fun.

Taking a class today -- it's time to be taught, not teach.

QUOTES

I love quotes.

On my 'google' home page, I have a space where - each day - a different and inspirational quote comes up. When a really good one shows, I save it to a file on my computer, called - inspirationally - 'quotes'. I am also finding some great ones as I scour blogs, websites, books, etc. So, those get saved to that inspirationally-named file, as well.

While I am broadening my scope of vision when reading and assimilating quotes, I notice that many I've saved relate to setting your goal and sticking with it.

I can only assume that's because I've set a lot of goals in my life and NOT stuck with them (especially if you count diets and New Year's resolutions).

Yoga, tho, is sticking. To be the best Anusara-Inspired™ (and, eventually, Certified Anusara™) yoga teacher I can be is a goal that is keeping my attention and my commitment. Reasons?

1. Community. Lots of people supporting me in this endeavor.
2. Physical Improvement. Just look at my back (and ask BJ Galvan). 10 years ago (and maybe even 2 years ago), it was rounded; today -- what a difference! This blog entry would be much longer, if I go into the other physical changes I've experienced; so we'll just keep it at the most remarkable.
3. Personal Improvement. I'm a nicer, much less superficial person. When reading Christina Sell's blog, she mentions 'the sleeping world' -- I would have to say I'm emerging from just such a world (moving through life without really experiencing it).
4. Connection. To students, teachers, community. I am repeatedly reminded of that connection. In fact, the other day I got a call from one of my 70+ year-old students telling me that she was sorry she missed class - had a doctor's appointment. She also spent a bit of time telling me that she will be going in for surgery next week, but hopes to return to the Gentle Yoga class a.s.a.p. How can I NOT think I am making an impression when things like that happen.

I am sure there are reasons I've missed, but this reminder is enough to keep me going for a while.

Enjoy your weekend,

YOU KNOW THAT LITTLE BUMP ...

that often forms right about c-7? Well, many of my students (and myself) are at risk of developing one of those 'attractive' features.

I know it's a result of life-long habits -- jutting the jaw forward, poor posture, computer time, driving, reading with the book in our laps, etc., etc., etc. (I just thought of "The King and I", as I wrote that for the second day in a row.)

So, I'm on a mission -- not only do I want to reverse any tendency in myself, but I am also looking at that spot on every student, whether she/he knows she/he has it or not. (Remember, Leslie, what John says: " don't answer the question that hasn't been asked". But, says Leslie to John, "some students don't KNOW they need to ask the question! What do I do then?")

Shoulder loop and skull loop will help, but there are a couple moves that students could do (and probably would do, even at home) if they knew it would help reduce that unsightly bulge. These were taught to many of us at a Desiree Rumbaugh therapeutics session, so you may or may not know them. One is particularly easy to slip in just before savasana.

1. Clasping hands just at or slightly above the occiput (back of head), assure shoulder loop is engaged, lift chin a bit, and press head back into hands (skull loop with a bit of resistance). Neck muscles will strengthen, and the increased movement in the region of the 'culprit bump' will bring circulation to that unsightly tissue build-up, causing it to break down a bit.
2. Lying on the back, as you move into savasana (unsuspecting students beware -- even if you haven't asked, you'll get it now) bring your arms close to your side, press the elbows into the floor AND press the back of the head into the floor, move chin away from chest. Lift the shoulders away from the floor and hold for a few breaths. Same affect as #1 -- shoulder loop plus skull loop = stronger neck muscles at back of neck, plus increased movement & circulation to culprit area.

Sounds like a mystery blog, doesn't it? No mystery -- we all know how to create change.

Look at your students. I mean REALLY look at them - then, figure out how to get them to ASK the question or slip a helpful move into their practice, as you mention the tendency for many of us to develop these unsightly, changeable features.

Cold here in SLC -- my trees and tulips had started to spring forth, only to be slapped back by this snow and cold. Oh well, after living here 15 years, I ought to be used to it.

Enjoy your day,

AT A MOMENT'S NOTICE . . .

As owner of a studio, I not only teach but am responsible to make sure classes get taught. If that means getting a call from a stranded or sick yoga instructor 20 minutes before their class is to start, and having to step in for that person, so be it.

On Wednesdays, I have agreed to back-up one of my instructors, who has a job with on-call responsibilities. I flew back in SLC late yesterday (Wednesday) afternoon, checked for messages from that teacher, found none. So, I went home, settled into the evening's routine. As I was checking e-mail, I heard my cell jingle (text message). He had gotten called towards the end of his first class, and was calling to ask if I was available to do the 7 pm.

Change gears ... breathe ... change clothes ... hop in the car and go teach.

Notice a pattern here? This is at least the third time I have written about 'changing gears, etc., etc., etc.

It was a Gentle Yoga class -- just up my alley. We did some warming up, included a bit of foot work. I find that, though uncomfortable for some, foot work is a valuable tool to add to any class.

I recently received a copy of a formal study done comparing two groups of people (middle to advanced in age). One group did ankle and foot flexion exercises daily; the other did not. When tested for balance skills during and after the study period, the group who had worked with their feet was better able to balance.

Here's a brief description of the routine I've been using:

• Cross R ankle on top of L knee (either seated on floor cross legged, or in a chair)
• Thread fingers of L hand between the toes of R foot, from the bottom of the foot (really get those fingers in there - some people hate this, but it is good for them).
• Grasp the toes and gently move the toes back and forth several times, then do some ankle circles in both directions -- also moving gently.
• Now - my favorite - keep fingers between toes, but relax their grip on toes. As you exhale, use your toes to squeeze the fingers. Do this 3 times.
• As you remove fingers from between toes, push toes towards top of foot, then pull them back towards the sole of the foot -- stretching both the bottom and top of foot.
• Use your thumbs to deeply massage the sole of the foot, working from base of each toe to heel and back.
• Now release R foot to floor and compare to L (lift and spread toes, check out the color difference)
• Repeat on L foot
• When you are done with the L foot, practice moving the toes independent of one another, as follows:
• Keep 4 corners of feet on floor, lift & spread toes. Take pinkie toe to mat, lift & spread toes again, take big toe to mat; now lift & spread and try to take both pinkie & big toes to mat. Done with that? now, keep toes on floor - spread wide and lift just the big toe. Now - I can't do it - but challenge your students to try to lift their pinkie toe, as well (I've seen it done.).

Not only is this exercise good for ALL students (even those who come to class ready to 'kick you-know-what'), but it is a real awakening for some. "Move my toes? I can't. Oh, look, there goes one." And, if you repeat it occasionally they will get better (practice, remember). It requires so little effort, they may even do some of it at home.

Snowing and windy here. Change gears ... breathe ... put away the rake and get the snow shovel back out.

Take care,

THOUGHTS AS I HEAD HOME

Yesterday’s squabble has passed – just in time for me to return to Salt Lake. I will be glad to go home, see my husband, take care of my critters, and teach!

The Tantric philosophy of Anusara Yoga reminds us that we are a manifestation of the Auspicious, we all possess the qualities of that Auspicious One (intelligent, aware, free, pulsating, perfect, is). But, most of us hide beneath a cloak (like a cape), afraid-unwilling-incapable of letting our greatness show through. We move through life thinking all is well, but with a slight ‘niggling’ that something could be different and better (at least, that was my experience).

Somewhere, tho, the antithesis enters and, just as we refuse to reveal our greatness, we also believe what we attempt in life must be perfect.

As I teach yoga, I see many students come into class with the belief that each pose has to be done to the max and ‘perfectly’. Even if I offer a modification, I will invariably have a student push aside the prop or suggested option, and teeter on the edge of disaster for the few seconds that she/he is able to hold the pose. Or, worse, not enjoy the liberation that a modification (or prop) can offer -- an opportunity to fully open into a pose without worrying about getting that hand to the floor or losing your balance. Not that I want students to ALWAYS use modifications or props, but they can offer a glimpse of the full pose -- give the body a blueprint to follow for future encounters with that particular pose.

If only we were infused with the word ‘purnatva’ in our vocabulary as children. Purnatva (perfect fullness) in the Sanskrit does mean perfect, but to take it another step in defining – it can more effectively mean ‘perfect effort’. Purnatva – accepting our perfect effort can start to open the door to our greatness.

FYI, I love practices where the instructor asks for our ‘perfect effort’, that we give it our best and accept the outcome. They are so freeing.

What a potential for change that makes in our practice (and our life) – to go from feeling that we have to be able to do everything perfect, to knowing that if we are giving a pose or practice (or life) ‘perfect effort/fullness’ then we are that – perfect. AND, we see just a glimpse of our greatness, to boot.

ON AGING . . .

Not sure if I mentioned that I am currently in Spokane spending a few days with my Father & Mother (86 & 82 respectively).

This is a difficult time -- watching them slowly wind down, forget, sit on the couch too much, complain about things that aren't important, and - hardest for me - refuse to actively participate to make the situation more tolerable.

I had planned to write today about our greatness, and how we cloak that greatness. Slight family argument -- change gears -- breathe -- but, my thoughts are still involved in the family, so you get to hear about it.

We went out for dinner last night with my two cousins and their wives. Since my Dad is diabetic, there needed to be a shot taken and he decided to do it in the car before going into the restaurant. As we parked, everyone arrived and tried to be helpful in the process of shot, wheelchair, etc. Then, at dinner, my Dad's nose began to run. My older cousin reached over and wiped it for him. All helpful, unmalicious offerings. But, to someone who has always been in control, always been in a position of authority (Air Force Pilot, to boot), a bit embarrassing.

This morning I heard about it -- how their helpfulness embarrassed him. I offered the thought that he should step back, look at their motivation: to be helpful, and - for future reference - perhaps mention to my cousin "hey, next time, just tell me -- I still can wipe my own nose".

Not received well. All of a sudden, I was the bad guy. My suggestions were received as a lecture (also not something he tolerates well). I left the room in a huff.

I kept rememberng Sundari's wise words to me when we talk about aging parents, 'this is your yoga, too'.

I went back to calm things, to explain I was just trying to be helpful. I think things are back on an even keel; but, yoga - no matter where it's done - is always a practice.

What can I say, Tuesdays ...

BLOG INTIMIDATION

I have been reading some incredible blogs the past few days. Blogs recommended by friends and blogs I've found as I follow links.

In talking to a friend yesterday, I mentioned a couple of them (the blogs) and how much knowledge these Certified Anusara™ teachers have. That I feel a bit inadequate when reading them; especially when I look back at my blog -- which, I think has good information, but not nearly the technical or philosophical depth of some that I'm reading.

Her response: Remember what John says are the overarching qualifications to be a Certified Anusara™ Teacher,

1. Are you a nice person?
2. Do you connect with your students?
3. Do you guide them safely through a practice that connects to their heart?

Upon reflection, I have to admit, when with John, I have never felt pressure to be a great scholar of philosophy or even the most flexible, skilled yoga practitioner. He only asks that we do our best, give it our full effort. That other pressure comes from me - like right now, as I read other people's thoughts.

I may never possess that depth, but I am a nice person, I do connect with my students (I know that because they are telling me), and I do conduct classes that are safe, yet challenging, and - more and more - connect to their hearts.

I'll keep reading other blogs -- they offer a wealth of information and knowledge, and I appreciate every word of it. They will enrich my base of knowledge, my teaching and my own practice. As I read, I'll remember I'm 'enriching' not 'creating'.

Here's to another week,

'TEACHING FROM THE HIP ...'

All right, as I wrote the title, I wondered if readers would understand. Therefore, a brief explanation -- replace the word TEACHING with SHOOTING. Got it?

Last Saturday, after Sundari observed and video'd my class, one of her comments was that now I need to teach a few classes without writing everything down (I literally had a script last week -- tho, since I had dress rehearsaled it, I only had to refer to it once.)

Yesterday, that's what I did -- I formulated in my mind what I would talk about, and what poses I might work towards, but NO script.

(By the way, yesterday I broke what I call the "7 Barrier" (replace 7 with sound). Since I took on the Sat a.m. class in January, attendance has stayed steadily at 7; yesterday, there were 8 -- some new people to me, to boot.)

What happened, you ask? Well, I changed theme, heart quality, apex, all within the first five minutes of class. I taught from what I was seeing in the class - who was there, their experience level, their apparent mood, what I could sense they hoped to get from the class (active, mild, whatever). My theme was just that, 'going with the flow', heart quality: acceptance. My apex pose turned out to be moving from trichonasana to ardha chandrasana back to trichonasana -- with control, accepting the outcome as perfect because we are giving it our best effort. We threw in bakasana just for good measure after that -- fear holds many people back in that pose (face plants are not a welcome outcome). FYI, no face plants in this class.

Side note, back to Sundari & Bakasana -- at her workshop in January, she taught us the value of hugging the inner edge of the feet together in the pose. I've probably heard that before, but had never applied it religiously until then. I think I probably was touching the big toes and trying to hug in, but that doesn't create the energy you need in the pose. Immediately getting those feet together works wonders to create the hugging in to hold the pose. Once that is established, you can work to straighten the elbows.

What else happened? They worked hard, we all laughed a bit, and had a good time. I believe everyone left feeling better about themselves; I know I did.

Enjoy your day,

JUST NOTES

To date, I have tried to stay on one topic in my entries; today seems like a good day to just ramble a bit:

Up early to get the house and myself ready to leave for a few days. Going to visit my parents in Spokane. With our crew of critters, and my husband traveling also, that means housesitter will be here; so gotta clean it up. Ever notice that when your purse, your car, or your house are a bit 'dissheveled', so goes your life?

I did get the tax stuff to the Accountant yesterday -- it wasn't a pretty package of paper, but it's in his hands now.

Got a great comment yesterday from a Texas student of Christina Sell's. So glad she took the time to offer her thoughts -- it made my day much brighter. Writing this blog is bringing out a part of me long hidden, that's good. Having people notice makes it even more fun.

Starting to read recommended blogs from various sources. Wow! Check out http://www.yoganerd.blogspot.com/. This Certified Anusara™ Instructor was in Tucson, demo'd a bit, and offered comments in the training -- it was obvious she knew her stuff! Read this blog and any doubt will be erased. She DOES know it, and she applies it -- to even the minute details of our practice (thus, the name "yoganerd").

Taught Gentle Yoga yesterday. This group has formed a kula within the kula -- one student brings the 86-year-old who no longer drives, everyone welcomes each other AND newcomers, and all do the best yoga they can (and help each other pick up the props). When class is over, I take the 86-year-old home (she would take the bus, but this is the least I can do if she's getting her 'you know what' to yoga class). Rides home are interesting. She will usually go to the store next door while I finish paperwork, then sometimes there is a surprise for me -- a chocolate bar, a box of blueberries, yesterday - a chicken enchilada.

It took me a long time to 'allow' people to carry their weight. What I mean is, in the past my tendency would be to not allow her to give me anything. But, I realize now that people give because we want to and because it makes us feel like we're participating. At 86, feeling like you are still a participant is VERY important. So, I accept the offerings. The enchilada was a bit cheesey (real comfort food emphasis), but it made an o.k. lunch.

Teaching two classes this a.m. before I leave for the north. So better get ready.

Windy here today, storm coming? -- Utah has a way of fooling you into thinking Spring is here (70 yesterday), then throws a Spring snowstorm in.

Enjoy your weekend,

TWO THINGS ...

I often start e-mails off with that header (subject), to make sure the recipient reads the entire e-mail. Ever notice that people read maybe only the first paragraph of an e-mail, respond, and you are left to wonder their reaction to the rest of your initial communication (or, if they even read it)? But, if I continue this blog will be about three things -- if you include this short rant.

First, there is a goldmine of yoga blogs out there just waiting for us to explore. I received an e-mail yesterday from a fellow Tucson student, suggesting several. I'll explore those and, if they are as valuable as they appear to be, I'll add a link. Note, that's me being the judge -- what speaks to me, may not speak to you -- but, I'm writing this blog.

I also logged onto Christina's blog this morning, after looking at some pictures she had posted of her new home and yoga space, I followed a couple blog links she recommends. There is great potential there, as well. Will keep you posted on those.

Second, I had a great lesson in teacher flexibility yesterday. Thursday mornings, I teach a small group of deaf women at a community center here in Salt Lake. As I've said before - a challenge without knowing much more than the finger letters in ASL. I am working to solve that, tho. Next week I start a beginning class in ASL at the same center. Not only will I be better able to teach them, but learning new skills is a recommended way to hold off 'aging brain'.

Back to topic (teacher flexibility). The class began with just one student in the room. In that situation, I decided - because of her skills - to practice alongside her and take her through a moderate practice. About 15 minutes into our 90 minutes, in walks student #2 -- she had been dealing with a client emergency (legitimate excuse). She is also pretty adept, so she did a bit of warming up and joined our practice. Then, 30 minutes into the 90 minutes, just as I had them at the wall doing a supported Ardha Chandrasana, in walks student #3.

Student #3 has never been to my class (I'm not sure that she has ever done yoga, but she did have her own mat. Remember my limited ASL skills.) A young woman, a bit overweight, who had had knee surgery last Fall.

First, turning her away was not an option -- I'm trying to build this class. Besides, the other 2 were very supportive of her coming in. The deaf population is nothing if not inclusive (I hope I said that right).

So, change gears. Modify. Slow it down. Breathe. Do my best to give everyone a good experience. All said they'd be back next week; I'll keep you posted.

Ah, Fridays

DAY OF OPPOSITES YET THE SAME

Yesterday was the day I teach a Gentle Yoga class in the a.m., then go to the Jail in the afternoon to teach.

It certainly is opposites in many ways -- lovely ladies (and an occasional gentleman), assembling at the studio, setting up and making small talk; wanting some movement that will help them move more effectively and therapeuticaly. Now, switch gears -- go to Jail, sign in, get pass & keys, get supplies, go to pod, ask officer to gather students. The students do want the same, however -- to get some movement into their day (and get away from 'jail-life', as much as possible, if only for 1.5 hours).

Both offer unique opportunities for teaching , and I enjoy both.

The Gentle Class is an opportunity to work with a wide variety of students with many different issues going on -- from artificial knees to lumbar stenosis to just stiff -- in a relaxed environment, with all sorts of props available.

The Jail Class is an opportunity to work with people whose background I have no information about -- to teach them something many have only preconceived notions about (a "wimpy", stretching class). Many of these students have injuries, as well. I don't ask how the injuries were incurred, unless they offer; I just ask about injuries that will impact their practice. Their practice must be therapeutic, as well. But in the jail, we only have mats and blocks -- they don't allow straps, blankets, bolsters, etc.

As I mentioned in an earier post, in the Jail class I cannot touch the students. Verbal adjustments are needed. Imagine adjusting a new student in down dog (narrow stance, chest/back pulling away from knees, lumbar spine compromised, head lifted). Now, do that verbal adjustment while you have 6 others waiting patiently in their maybe less-than-perfect down dogs. A challenge, to say the least.

It requires that I move quickly, work with the most out-of-alignment first, get everyone 'safe', before they 'crash' on the floor from fatigue. Remember, these are probably strong guys, but they are not used to holding themselves in a pose for any significant amount of time.

In a public class -- I would need to do the same: quickly peruse the students, adjust the student(s) most at risk in their pose(s), remember that there are other students in the room waiting to move on. It's different, yet the same.

All offer fun challenges; all offer me opportunities to grow as a teacher.

Enjoy another sunny day (if you're in Utah),

A NATARAJ

One hallmark of an Anusara studio is a murti of the Nataraj. Until this week, my studio only had Ganesh, Lakshmi & Hanuman represented.

In Tucson, Manoj (the gentleman who travels with John, helping to explain Indian philosophy and mythology, and selling status of these icons) just happened to have a wood Nataraj tucked back in the corner of his display. I found this to be a sign, since for several weeks prior to Tucson, the thought kept returning that maybe Manoj could get or find me a wooden Nataraj for the studio.

End result, we made the deal, the Nataraj arrived Monday unscathed by shipping, and yesterday I re-configured the puja space. The Nataraj now sits proudly next to Ganesh, with Hanuman and Lakshmi standing guard.

I often wonder what students think when they first walk into a yoga studio and see these symbols. Especially in a very conservative neighborhood like mine, it might give some pause. So, anyone reading this - here's a brief rundown of their meaning and why they are in the studio:

Murtis are statues of deities from Indian and Hindu mythology. They are a statue first, then - as we recognize and appreciate their qualities - to the owner they become a murti. For me - as their owner - each has many qualities that I would like to adopt in my life. When I walk into the studio and see this small gathering, I am reminded of these qualities. So let's go (for ease of writing/reading - I'll give only a brief highlight of each):

1. Ganesh - the elephant-headed boy and the first murti I purchased represents OPPORTUNITY. He is recognized as the remover of obstacles and lord of beginnings. I heard a great example just yesterday reading Christina Sell's blog. She summed it up as Ganesh giving us the opportunity to learn something by placing an obstacle in our path. For example, we would like to learn patience -- Ganesh provides a traffic jam for us to practice our patience skills in.


2. Hanuman - the great FRIEND of Ram (from the Ramayana) and a symbol of POWER. I love to hear stories about Hanuman, his loyal friendship and the powers he possessed, using those powers to support his friendship. To hear more, you'll have to come to my class someday.


3. Lakshmi - a beautiful statue of this deity rising from the Lotus blossom (which finds its roots in the muck and mud at the bottom of ponds; just a side note). Lakshmi offers us opportunities for PROSPERITY: physical, emotional and spiritual.


4. Nataraj - there's a lot to the Nataraj; so, briefly it is a murti of Shiva (Auspicious One), dancing within a ring of fire. The murti represents the 5 acts of Shiva: Creation, Sustenance, Destruction, Concealment and Revelation. (For teachers: each a great class theme or themes.)

In my studio, all are placed in close proximity on a 'puja'. Puja literally means ceremony, but for our purposes, it is a small gathering place where these murtis can be viewed, remind us of their qualities, and be meditated upon.

All this, just a FYI.

SHOULDER THERAPY

I took Matt Newman's class yesterday morning at Kula. It's a Power/Level 1-2 Anusara™-Inspired class. Luckily for me, there were two other people in the class with shoulder issues to consider (Remember that face plant a few weeks ago while skiing; the one that left me with a sore right shoulder?).

Result: Matt kept chaturanga's 'therapeutic' and limited in number, and - while we did do shoulder work - emphasis was also on the hips and hamstrings, which I always need. Things I noted during the practice, which I will find helpful for my students with injuries:

1. Releasing from a pose or moving without maintaining muscle energy resulted in discomfort in my shoulder. I know this and I teach this, but there's no greater teacher to give us a gentle reminder than an injury.
2. Surya yantrasana was actually more uncomfortable on the side where the leg was back behind the unaffected shoulder (I was using the hand on the injured shoulder side to hold the foot, pulling on the sore shoulder). This blog requires 'visualization' -- a valuable tool, I'm finding. That surprised me, because I assumed a leg over my injured shoulder would force it forward, causing pain. Not so, because by then, we were appropriately warmed up, the shoulder stayed in it's home and the pose felt good on that side. I need to pay attention to the shoulder being seated on on both sides.

Some of you may be going "duh!, girl -- don't you know this by now". I'm finding there is so much knowledge stuffed in my head that I often get reminders that bring that knowledge forth. One valuable reason to attend public classes.

Take care,

DO NOT IGNORE . . .

We'll take a slight detour, because over the weekend, I heard of illness striking two people close to my heart.

While we can't expect to go through life unscathed by health crises, I just wanted to take a moment to list a few things you should NEVER ignore. If you suffer even one of these symptoms, get help:

1. Sudden numbness in a part or parts of your body, especially on one side
2. Confusion, or trouble understanding
3. Dizziness, trouble walking, loss of balance
4. Trouble seeing, blurred or double vision
5. Severe headache, with no known cause

These are the signs of a possible stroke and should be taken seriously.

Have you seen those adds on TV regarding stroke symptoms? Where the person being affected denies that anything is happening. That's common. We want to deny that anything is going on, to minimize it. Don't! Better to know it's nothing by making a trip to the E.R., than risk the results of a full-blown stroke.

Also, if you witness someone suffering any of these symptoms. Don't worry about offending them -- call for help.

Only one of the friends mentioned above has stroke symptoms, but it causes me to want to share the information we may all know, but forget. (Also, my doctor says everyone over the age of 50 should be taking one aspirin a day - unless they are already on an anti-coagulant medication; this small act might work to minimize your risk.)

Take care of yourselves, your family, your friends, your students, and even those you don't know,

VIDEO CAMERAS - Yuck !!!

Filmed my Saturday a.m. class. It took a few minutes to get the video camera working (it's been a while since I've used it).

This morning, I decided (while it was still quiet in the house) to transfer the video from the camera to my laptop. As I thought that was happening, I decided to watch the video. Much better than last year, when watching one of my class videos was like watching paint dry.

Part of self-evaluating the video includes picking up the words that you use TOO frequently. My frequently abused words /phrases: breathe, pull, take, take a breath, so (really use that one too much). Now, the task: create a table, with each of these words at the top of a column, then list alternative words and phrases to use in their place.

I also noticed my posture, while better, is not great. When I stand up straight, I hope one result will be that my stomach won't stick out quite so much (vanity).

Positive parts of the video: More confidence, more knowledgeable, sequence o.k. (a bit rough on a couple transitions), carried the theme through the class, used an alignment point (shoulder blades) to support the theme throughout. I did verbally adjust, and made some physical adjustments. Also, the languaging sounded more Anusara-ish; not so technical.

With the video, I'm pleased -- while I have work to do, I see growth and progress.

In Tucson, John noted some of the missing elements of many videos. I'll mention those, just for your info. You must:

1. Return to the heart theme throughout the class
2. Check that all students are in the general form of the pose
3. Check the foundation. Give students a moment to breathe while you move through the class to assure each is 'safe' in their foundation.
4. Ensure students are following your instruction(s) BEFORE you move on.
5. Make a statement regarding how and why the theme connects back to the highest purpose (i.e. "this practice allows us to see the goodness within ourselves and others; it might be a bit cloaked at times, but it's there")

There may be more commonly missed points, but these are the ones mentioned. If you know of some, please share by commenting.

Now, back to the camera -- turns out the video didn't save to the laptop, and I've got to study and figure that out. Technology!

Take care & enjoy your Sunday,

THE KULA OF ANUSARA™ YOGA

The first time I met John Friend was at Inner Harmony, the last year that the retreat center was operating in Cedar City (2004). I applied on a whim & a prayer, doubting that I would get in. A response to my application never came, so I called the Anusara office. I was told that they did get my application, that I wouldn't be able to attend the week I'd requested, but that I could attend the session being held earlier in the month.

So, I accepted. Hopped in my car (by myself) on a Sunday morning, drove to Cedar City (where?), and stepped into a life-changing experience.

Note: of the 65 people attending that session, I was one of 4 who had never experienced John or a group of this type before. Everyone else knew each other! Needless to say, it was interesting to be in a situation where everyone is hugging, greeting, renewing old acquaintances and me - not knowing a soul. For someone like me - who is/was shy (59 & shy?), it only heaps more challenge on an already challenging environment. But, the teachings were so good, the people were welcoming, the yoga was amazing, and the hikes during our breaks were incredibly beautiful - I stuck it out.

Finally, somewhat in the groove by Wednesday of that week, I received a call telling me of a family emergency. I needed to leave and fly to my hometown to help. I told John the reason for my departure, hopped in the car and drove back to Salt Lake.

All this to tell you that the e-mails, cards, phone calls from many of those 65 people asking me how I was doing, etc., was amazing. That was the 'kula' (community) I'd been hearing about in class and during the workshop. People who supported and cared about me, even though they had just barely met me.

I am having a similar experience at this time, as well. Granted, I know these Anusara™ teachers already, but the interest and care they show in my progress as an Anusara-Inspired™ instructor is truly amazing -- so much fun to get e-mails, texts, calls of encouragement and support. It only makes me want to work harder and teach better, knowing that I have a kula of people supporting and caring about me.

Kula in action!

ALMOST FORGOT

It's been a busy day -- preparing to teach, then teaching, then thought I was subbing, but that turned out to be a mistake (isn't that what we have calendars for -- and I had it written down correctly). Now, I just finished a practice in which I taught myself.

I've practiced talks, practiced poses, but never, I repeat NEVER, have I taught myself a whole class.

I have to tell you, it's an effective way to work on your teaching. I started out speaking very quietly, in an empty studio no less. By the end of my 'class', I was really animated and loud. I kept looking towards the door whenever I heard a noise, expecting someone to come in for information and find me on the floor, teaching NO ONE (but myself).

It takes time, but it really tells you whether a sequence works, whether your alignment principle is appropriate, whether the theme fits with the heart quality, etc., etc., etc.

Enjoy the weekend,

NO JAIL YESTERDAY

My day started as planned -- going into the studio, straightening paperwork, checking the studio and getting it ready for the Gentle Yoga class. That class went as planned - theme: Celebration (no surprise, there, after yesterday's blog).

I headed from there out to the Jail for the afternoon class. After signing in, going through the security doors, and schlepping the supply cart to the pod, I was told there was an issue in the pod that would prevent my using the classroom. So, schlep the supplies back, go back out through security, sign out. (This doesn't sound like much, but it is a 15-20 minute process both ways - in & out.)

Interesting to me that the Officers at the front desk were surprised that I wasn't upset. Apparently, it isn't unusual for volunteers to get upset when things like this happen and give the front desk Officers a piece of their mind. (Sounds like someone needs yoga!)

For me, the fact that I wasn't upset is one of the wonderful side effects of this yoga practice. It creates a calm in me, a knowledge that I'm not the only one in the equation, and an ability to flow with the pulsation we experience in life. Great stuff.

Oh, I can get my feathers ruffled, don't get me wrong. I just hope that I react appropriately and at the right time. It's just wasting energy otherwise.

Teaching my friends at Sanderson Community Center for the Deaf this morning, then subbing a class at noon.

Enjoy your day,

26 DAYS

Yup, I've been faithfully writing in this blog for 26 days! I know it's a habit, because I'm a bit rushed this morning, but still feel it necessary to insert a few words before I go on to the next activity of the morning.

I am excited and nervous about teaching my first classes today since the training. I've been going over and over themes, heart qualities, sequences. I teach two classes and they are SO different. My first is Gentle Yoga, at the studio (the name of the class should give you an idea of what's involved). The second is at the Jail this afternoon.

Two very different audiences -- could I use the same theme, could I use something like 'celebration'? What, you ask, would Jail prisoners have to 'celebrate'? Let's see, being alive, perhaps having a family or loved one to support them in this difficult time, being able to do yoga!

Not sure that celebration will be my theme, but even the person who is a bit down, or in a difficult life situation, can find something to celebrate in their life -- it's our opportunity to help them realize it.

Enjoy Wednesday,

IT'S WORK

One interesting phenomenon of yoga is the number of students who start the practice, and - as soon as it becomes apparent that this involves hard work & dedication - quit.

I often wonder what those students came looking for. Or, what they realized while practicing -- maybe a glimpse of one part of their true self, one they didn't want to explore. So, it's easier for them to turn a blind eye, to quit.

This probably happens in many activities. "If I don't succeed, I'll quit."

I could have easily quit after my first few yoga classes. Being older, a bit overweight, inflexible, and very conservative -- those are all traits that don't encourage activities that require energy, exude an air of youthfulness, require we look at a spiritual picture of ourselves. It's easier to quit. It's easier to sit on the couch and watch Oprah (nothing against Oprah, I actually enjoy her show).

But, I've discovered that sitting on the couch doesn't make me feel better about myself, it doesn't connect me with other people, and it doesn't give me any insight about my true nature, my strengths and weaknesses, my capacity to serve by teaching and offering classes through my studio.

If I quit, I've failed to realize Grace - a revelation of the beauty within myself and the Universe.

A short story -- I've struggled with Urdhva Dhanurasana for 10 years now. When I was in Boston last Fall, I pushed up for one of the first, stable times. After class, I called my husband to tell him. His response: "Good for you on not giving up." He could have said a number of other things, including "FINALLY!" But, he didn't; he chose, rather, to focus on my effort and my dedication.

Thankful I didn't quit,

HOME AGAIN

No matter how great the training, workshop, vacation, weekend getaway, whatever, it is ALWAYS good to be home. Back in my own comfort zone.

The morning practice yesterday (Sunday) was amazing. John's request of us was to do the practice as fully as possible and to remember -- because if we forget, it's a sign that it's not important to us. It is important that we live each day fully, pay attention to our lives, remember our students, and give thanks to the teachers in our lives.

What fun to practice with mindfulness and effort as the theme -- I can do my best and know that it is 'purna' (fullness, perfect) -- even if I do a splendid face plant! I WILL always remember that practice - the last time in that venue (next year, the Tucson kula will have to come up with another location for this training/workshop), the last time with that particular group of students (next year, a different group will gather), and who knows what will change in my life in the next 12 months (not that I anticipate a big change; but, change happens - its part of the pulsation of life). I also will never forget where and when I did 4 urdhva dhanurasanas in a row (last one with close to straight arms)!

It's also the last day I will have ready-made blog topics to write about. I'm on my own now to come up with stuff to write about, for a while.

Foggy and cold here in Salt Lake, expecting snow later in the day; nothing like Tucson.

THANKFUL but READY

As thankful as I am for having this week and weekend, I am ready to go home - to spend time with my husband, to sleep in my own bed, to pet my dogs & cats, to teach AND I owe my Grandson, Jack, another letter.

Question I've been asked most often as this week/weekend winds down? 'what will I teach that first class 'back in the saddle'? Answer: don't know. It's all still percolating.

I will have more poses in my arsenal (poses I have, in the past, avoided teaching), and I will have new languaging skills to practice. But, what will I teach? Thankfully, I have a few days before that first class to think about it and get ready.

What we hear repeatedly is that we must develop our 'own voice'. That just repeating another teacher's instructions, ideas, themes, etc., does not sound authentic. We each have a unique way of teaching. My job over the next weeks, months, years(?) will be to take the teachings I've received and work them into MY vocabulary, MY voice.

Two more hours (just doing the morning session today), until this great time with John & friends will end - for a while. Turns out, he will come to Park City in September for a weekend workshop. I'll apply; you should too.

Take care,

NOW, PUT IT INTO ACTION

Saturday morning and thinking about the weekend portion of this adventure.

In the past, I have rarely stayed on for the weekend workshop after a week-long training. These trainings can be intense -- if you've been reading this blog, you know that I've been sitting a lot, doing a good bit of yoga, practicing my teaching, and being taught by other students like myself. That doesn't include the note-taking (and note typing). By the end of a week like this, I'm a bit weary.

I wouldn't mind going home today, but - since I have someone to sub my class this morning, I have a place to stay, and my husband is o.k. with it - I'm going to push the envelope a bit and do the weekend. More time with old & new friends, more time to practice those elusive poses, and more time to experience John's teaching.

Switching gears, yesterday morning was a potpourri of good information, from philosophy to books we must read to general questions. We did a practice, pausing periodically to practice adjustments and discuss points. The theme for this practice was 'Shri' (divine beauty); the heart quality - artistically celebrating our own uniqueness. In this practice, we explored adding our own uniqueness to each pose, not just emulating our neighbor or doing 'cookie cutter' versions of the poses. Fun stuff!

As you practice today, reflect on your own uniqueness -- as one student pointed out, the first thing people notice about a work of art is the last thing the artist did in creating it. So, pay attention to your foundation, take a good general form of the pose, then open and create your own work of art.

Enjoy,

DAY FIVE

Well, this party's almost over. Today's the last day of the 5-day Teacher's Intensive training. We'll work from 9-1 today, then we're done. I will stay for the weekend workshop, where emphasis will be experiencing John as he teaches -- watching the master.

This week has been a transition for many of us; moving from the technical aspects of teaching to the languaging. Purpose: To connect with each student, on a higher level than just the physical. That doesn't mean preaching; it's more guiding them to see a better picture of themselves (and ourselves). It's a challenge, because I can get pretty technical in my teaching. I'm a pretty black & white kind of person.

We didn't practice much yesterday -- lots of listening, note-taking, demos, teaching each other (I guess you can call those activities 'practice'; but not practice like we're used to). We did, however, do a few poses towards the end of the day. (I now have a longer list of poses to work on.) As John taught one pose, he stayed in front of me - walking back and forth 5-10 students on either side - and his repeated message was that we have to let go sometimes and just move.

One of the teachings yesterday was the qualities of a great yoga teacher. Most of us have heard this, but - as a reminder - they are:

1. Studentship -- the teacher is always a student
2. Humility -- remember the source of our knowledge
3. Trustworthiness - do not waver in the conviction to serve students
4. Empathetic - sensitive to the feelings of students
5. Aspire to excellence - a desire to get better & better as teachers (and students)
6. Agility of mind - ability to assimilate and process information quickly; then communicate just as quickly

Though there were 139 other students in the room, as John paced in front of me, he appropriately placed emphasis on #6. Maybe someone else was behaving similarly, but just maybe he was addressing my limitations, my tendency to hold back, and - knowing me - decided I need a gentle prod to 'kick it up'. If it was intended for me -- message received.

Enjoy your Friday,

SHORTER & SHORTER & SHORTER

Blog entries this week have been short, I hope anyone reading out there will understand.

Sitting on the floor for 4-5 hours each day; practicing for 2-3 hours; up-down, up-down to teach or discuss; writing notes; then typing notes. All this leaves one in a bit of a brain fog.

What am I learning? Hard to quantify, but I have copious notes and over the months and years to come, pieces of the knowledge being transmitted will percolate to me and on to students.

Yesterday's teaching revolved around the theme of pulsation (i.e. yes & no, remembrance & forgetting). In the afternoon that teaching was particularly applicable to me (and probably others in the room). Those of us who wonder if we're good enough.

As we taught each other poses, using the theme of remembering our goodness & letting go of limiting thoughts, it was wonderful to inhale and hug in to the remembrance that I am a good teacher and person with lots to offer the community around me. Then, to exhale the limited vision I have of my own self. Finding the balance between the two, gives me a new vision of myself.

Hope this makes sense (remember, the brain fog),

ACTION

I came to Tucson with the attitude of studying more about the effective teaching of Anusara™ yoga, and to connect with old and new friends. I have aligned myself with that attitude by putting myself in a training designed to give me more knowledge.

Now, the action:

1. I practice each day, alongside old and new friends (not to mention the opportunities to chat before, between and after each day's sessions).
2. I listen to John's words reflecting his years of experience - both before and within Anusara™.
3. I ask questions (years of experience have taught me that no question is 'dumb', and there are probably others in the room wondering the same thing -- so, ASK).
4. I take copious (sometimes illegible) notes.
5. Now, I'm typing those notes into my laptop.

Action is the result of our attitude and our alignment. If done mindfully and with good intention, it will feel good -- magic will happen.

The 'magic' doesn't mean I'll know everything after this training; but I will know more; more will percolate into my brain cells; and I will be a better teacher after this training.

Just like our practice on the mat -- we don't often get the pose perfect on the first try. It takes practice; it's always a practice.

Looking forward to Day Three,

DAY TWO

Nervous, jittery, a bit of trepidation, excitement -- all describe my feelings as I arrived at the "Y" for the first day of the Teacher's Intensive training with John Friend. Not unusual, but why nervous - after many of these trainings?

I guess it's because we never know how we'll be tested, how we'll 'perform', or - perish the thought - will we embarrass ourselves. Not abnormal feelings, but you'd think we'd get used to this by now, unless it's the first or second one of these you've attended (NOT my circumstance). However, once we placed our mats, gathered for introductions and John's opening remarks, the jitters had settled and I felt at home -- back in the company of good friends, soon-to-be-made friends, and teachers, and ready to learn and practice.

This training will expand on the philosophy and the languaging we use to transmit our themes, heart qualities, messages to our students. All directed at conducting a class where the students leave a class feeling (1) greater insight / awareness of their deeper essence, (2) better about themselves and others, and (3) that they were well taken care of (safe).

Looking forward to Day Two -- I think I'll pass on that next cup of coffee; that could have been part of the 'jitters' plaguing me yesterday (duh!).

Enjoy Tuesday,

TUCSON

In Tucson, at my mother-in-law's home, having arrived yesterday early afternoon.

Spent the afternoon relaxing, but also read Christina Sell's blog describing the sequence the participants in John's Advanced Intensive are doing. Wow! Someday . . .

We start this morning at 9 a.m. The first challenge will be getting to the 'Y' (venue) which is located close to the University. Normally, this wouldn't be a problem, but for years the freeway has been under construction. I noticed as I drove past usual exits that they are all CLOSED. So, I'll give surface streets a try. Leave early and hope everyone going to work on Monday a.m. takes another route.

A note of APPRECIATION: Each time I start one of these trainings, it's important for me to remember all the people who support me in this work to be a really effective teacher of Anusara™ yoga. First, there's my husband, who's home alone with 3 dogs, 2 cats, and 2 birds -- all needing care & feeding (not to mention, feeding himself). Second, all my instructors who step in and cover classes, keep the studio in shape, and take care of the phone while I'm gone, etc. Third, my mother-in-law, who gets to put up with me for 8 days. Granted, I'm not here to get in her way for most of the day, but when you're used to being alone - company is nice, but I realize it could get old after 2-3 days. I would not be able to do this without all of their help and support, THANK YOU.

Continuation of the 3 A's - check in tomorrow, I may have fresh material after today!

Take care,

ALIGNMENT

Got a few minutes before I have to finalize packing for Tucson, so I should be able to knock out something about alignment. Ha! I notice that my writing, reading, editing, re-reading, repeat, repeat, repeat -- always seems to take much longer than it should. But, I'll give it a shot.

For me, a simple definition of alignment is setting the body in a specific way to create a pose that is effortless (almost), and feels good -- I know when it feels good, because I can hold it, I can breathe, I can really experience the organic extension.

Step back to attitude for a moment. Reflect on your practice. How easy is it to align your body, if the open, generous, strong attitude is not present? For me, one depends on the other. Lackadaisical, effortless poses are 99.9% of the time not aligned well because we lack the attitude to move them towards our optimal blueprint and an action that 'sings'.

Off our mats, we can make the same correlation.

I have on my home page, a quote section that comes up each morning with inspirational offerings. One of my favorites is: 'if you don't have time to do it right, when will you have time to do it over' (author unknown). Doing it 'right' is the alignment we make in life (and in our yoga practice).

Now go back to my urdhva dhanurasana efforts (this blog involves a lot of flashbacks). I know, because I've been told, that my alignment towards the pose is good. So, what's the problem? Maybe it's my attitude. I always dread the pose, I always used to think here comes another failure, or - worse - "everyone's watching me and thinking 'how did she get in here -- didn't the application say straight arms?'". That's my attitude stopping me from carrying the alignment into action.

So, alignment is our path to action, but depends on our attitude. Pretty simplistic, but it makes sense to me.

Next installment: Action

Have a nice Sunday