Before yoga, I played golf, always worked out somehow, had run one marathon, run (or walked) every morning with good friends, and worked out every day with Pete Egoscue for several months. Then, we (Howard and I) moved to Salt Lake City, where - 20 years ago - you had to search for similar activities (well, not the golf part). BTW, Pete is a well-known fitness trainer who has authored several books, and I met him through my good friend and then-running buddy, Judy.
Long story short, we move to Salt Lake City and I stagnated; I walked my dogs, I tried running but without friends - no fun, I tried working out, but a similar boot camp to the one Pete offered was nowhere to be found in Salt Lake at that time. (By the way, Pete's morning crew was at the forefront of what is now the exercise highlight -- the boot camp fitness workouts; who knew?) I even tried to do it on my own, in the lower level of our home where we had outfitted an entire gym set-up. All to no avail.
Then, Howard said "try yoga". I did, beginning at age 48. The rest is history, and now we are back in San Diego. I never imagined (at age 62) to be telling this story:
Three people - one at front of yoga mat, one at back of mat, one lying on belly on the mat. One securely holds shoulders of the prone person up and in, the person at back (or foot) end of mat lifts legs. The one in the middle? Staying strong thru legs, tailbone, shoulders, allows the lift to happen, then is asked to soften his/her chest (heart) back to the floor. OK, if you can imagine this, you will see a very significant backbend happen. Whew! That's it, that's all. But, a story doesn't have to be long to be wonderful. (p.s. - this is best done with confident, well-trained partner(s)).
Once we did this, we did a cobra on our own. After almost 2 hours of repeated backbend shapes, quadriceps lengtheners, a bit of jumping, etc., it was amazing! I rarely see the ceiling in my cobras; yesterday, I can safely say I saw the ceiling in that cobra.
That was the focus of Wisdom Warriors yesterday -- backbends. All shapes, many different forms, partner stuff, individual stuff. And, how do I feel today? So far, great. No stiffness, no aches, no pain. In fact, I wish I could do it again, today. Such an inspiring group, such great teachers.
And, as Desiree said at the end: "No one sat back and watched; everyone participated." Yup, that's Wisdom Warriors for you. We are tenacious.
Today: Teaching a new class in Temecula (Yoga for Life) - Therapeutic/Gentle at 12:30; then a break before my 4pm Basics class. Mmmmm, what will I teach that group? Backbends maybe?
Hope you have a great Thursday!
Thursday, June 28, 2012
Friday, June 22, 2012
ON AWARENESS
When I close a class, I often offer students the 2 reasons I practice yoga -- to become more aware and to create beauty. When I speak of awareness, I'll say that it's not just about which body part affects what, or how poses affect our moods, flexibility, etc. -- it's also about becoming aware of our physical and emotional strengths/weaknesses.
That said, it is always gratifying to have a student utter a soft (or loud) "OH", in class -- when that happens, I quickly ask what happened, or what did they notice? (Hoping, here, that it won't be an answer that tells me they are having pain.)
My class yesterday (Basic) turned into a private. The one student is very body aware -- her work in the military has created great sensitivity to what is happening in her body -- love it! We are working; primarily on Warrior I, since that is a dvesha pose for her (dvesha = no like). Why? I think that, because of all the physical activity she has done, her calf muscles have tightened and shortened. This compromises her ability to take a long stance in the pose and to square the hips without the back heel lifting. So, what do we do?
First, we warmed up -- since I hadn't noticed this in her Warrior I before, and I wanted to see it in action before I offered suggestions.
A modified Warrior I (back heel lifted) looked good. A heel-down Warrior I looked short and lifted thru the legs. Tried the usual -- take front foot wider, stick the back heel -- didn't work. So, we went to the wall. Block between one knee and the wall, stepped other foot back to a long lunge. From here, she was able to lean forward into the wall and get a better feel for the stance. Problem: when she tried to stick her back heel, it wouldn't go down -- or, if it did go down, it pulled the front leg back. That, plus hips were struggling to square with the wall.
After working both legs, we went to the floor and she got a calf massage on both legs. Now, I'm not a massage therapist, and I usually don't do this on students, but - I've done it in trainings. We talked about fascia a bit. Interesting that her understanding of fascia is that it is located just in the feet (need to remember that). Talked a bit about fascia's role in the body and that it will tighten, affecting flexibility. Massage finished, back to the wall -- a much more open Warrior I. Still some tightness, but continuing the massage will help.
I also suggested that her warm-up before class begins might be just standing with balls of feet on a roll, soft knees, take uttanasana for 5-7 breaths. From uttanasana, step one foot back to parsvottanasana (front foot still on the roll). Another 5-7 breaths. Then change sides.
Now, jump back to paragraph 1 -- awareness. We finished the class by going to the floor for janu sirsasana (and some other 'stuff'). I mention janu sirsasana, because during that pose I hear this "oh". We finish that side, come up and I ask what the "oh" meant. Answer: "My left leg was on vacation. I had some discomfort in my right hip, and when I re-activated my left leg, it went away. Who knew left leg would affect right hip?" Be still my heart -- this is awareness; feeling discomfort, re-applying principles, feeling relief.
p.s. -- what did we notice together? That knitting the ribs allowed us to 'stick' the back heel more effectively. Ahhh, rib knitting - gotta love it!
Today? Teaching at 11:30 -- Gentle Yoga. Then? free time and the weekend!
Hope you have a great Friday! (and, thanks for listening to my rambling)
That said, it is always gratifying to have a student utter a soft (or loud) "OH", in class -- when that happens, I quickly ask what happened, or what did they notice? (Hoping, here, that it won't be an answer that tells me they are having pain.)
My class yesterday (Basic) turned into a private. The one student is very body aware -- her work in the military has created great sensitivity to what is happening in her body -- love it! We are working; primarily on Warrior I, since that is a dvesha pose for her (dvesha = no like). Why? I think that, because of all the physical activity she has done, her calf muscles have tightened and shortened. This compromises her ability to take a long stance in the pose and to square the hips without the back heel lifting. So, what do we do?
First, we warmed up -- since I hadn't noticed this in her Warrior I before, and I wanted to see it in action before I offered suggestions.
A modified Warrior I (back heel lifted) looked good. A heel-down Warrior I looked short and lifted thru the legs. Tried the usual -- take front foot wider, stick the back heel -- didn't work. So, we went to the wall. Block between one knee and the wall, stepped other foot back to a long lunge. From here, she was able to lean forward into the wall and get a better feel for the stance. Problem: when she tried to stick her back heel, it wouldn't go down -- or, if it did go down, it pulled the front leg back. That, plus hips were struggling to square with the wall.
After working both legs, we went to the floor and she got a calf massage on both legs. Now, I'm not a massage therapist, and I usually don't do this on students, but - I've done it in trainings. We talked about fascia a bit. Interesting that her understanding of fascia is that it is located just in the feet (need to remember that). Talked a bit about fascia's role in the body and that it will tighten, affecting flexibility. Massage finished, back to the wall -- a much more open Warrior I. Still some tightness, but continuing the massage will help.
I also suggested that her warm-up before class begins might be just standing with balls of feet on a roll, soft knees, take uttanasana for 5-7 breaths. From uttanasana, step one foot back to parsvottanasana (front foot still on the roll). Another 5-7 breaths. Then change sides.
Now, jump back to paragraph 1 -- awareness. We finished the class by going to the floor for janu sirsasana (and some other 'stuff'). I mention janu sirsasana, because during that pose I hear this "oh". We finish that side, come up and I ask what the "oh" meant. Answer: "My left leg was on vacation. I had some discomfort in my right hip, and when I re-activated my left leg, it went away. Who knew left leg would affect right hip?" Be still my heart -- this is awareness; feeling discomfort, re-applying principles, feeling relief.
p.s. -- what did we notice together? That knitting the ribs allowed us to 'stick' the back heel more effectively. Ahhh, rib knitting - gotta love it!
Today? Teaching at 11:30 -- Gentle Yoga. Then? free time and the weekend!
Hope you have a great Friday! (and, thanks for listening to my rambling)
Thursday, June 21, 2012
THE WEEK, IN REVIEW . . .
I am usually up at this time writing about Wisdom Warriors (the yoga practice that happens each Wednesday from 1-3pm). But, this week, I missed the practice -- and, not for insignificant reasons. It was my 5-year-old Grand-Dude's 'Bonus Graduation' from pre-K (I think).
I say "I think", because to be honest, I am confused by all the different labels given to pre-school training. When Derek, my son (who is now 37), was his son's age, we had 3 things: pre-school, kindergarten, and school. If memory serves me, Jack has been - at age 5 - already been going to school for 3 years and he isn't even to Kindergarten yet! This is not a bad thing, just confusing for grandparents.
So, I went to the graduation instead of Wisdom Warriors. A wise choice, because of the memories I now carry of Jack smiling at me from the stage. Oh, I missed my friends at WW; but Jack's smile made it worth it; and, I'll be back in the saddle next Wednesday.
Because of the missed practice, I titled this post, 'week in review'. Thought that would cover a recap of the yoga activities of the week . . .
Saturday / Sunday - spent with Jessica Jennings of MaYoga.com, in a prenatal yoga training. I came away with new ideas for poses, class structure, modifications, even a few ayurveda recommendations. Excited to teach and share.
Monday -- Fallbrook Library YogaHour; a volunteer effort on my part. 20 students in the room; many of whom had been on trips and were returning (whew!). I was invigorated from my weekend with Jessica Jennings - tho none of these students are pregnant. Used muscular energy as my focus and we worked the muscles -- from feet to arms to crown of head. Our peak pose was Warrior I.
Tuesday -- Therapeutic Yoga class at Living Yoga, Temecula; 3 students (which is a good size for this type of class). One has been attending regularly and struggling with some foot issues; the other two were new to me. Mom and daughter, daughter a dancer -- very flexible. Because of the composition of the class, we did a gentler version of my Basics class. Comment from the 'regular' - "I am enjoying learning why we do the things we do, alignment-wise." Be still my heart!
And, Prenatal on Tuesday? No one showed; got to get marketing on that one.
Wednesday - a potpourri of stuff; morning meeting with financial planner, lunch at the mall, an hour of shopping (another 'be still my heart' moment) as I waited for Howard (husband) who was in a short meeting, and then the 'graduation'. So fun to see these children, animated and having fun on stage. Jack (Grand-Dude), has expanded in his participation so much from last year -- more good stuff!
Thursday (today) - I'll begin a new Therapeutics class at Yoga For Life (also in Temecula), assuming my insurance information arrives. Darn, forgot that detail requested by the studio owner. Plan to go, no matter what, in case people arrive -- at least they'll have a warm body in the room. Then to Living Yoga for Basics.
Friday (tomorrow) - Gentle Yoga; loyal class of students, a bit larger in number than the Therapeutics/Gentle class.
It's been a busy, kind of roller-coaster kind of week. Ups and downs, and all-arounds. I hope your week is going well and that today (Thursday) is a great day!
I say "I think", because to be honest, I am confused by all the different labels given to pre-school training. When Derek, my son (who is now 37), was his son's age, we had 3 things: pre-school, kindergarten, and school. If memory serves me, Jack has been - at age 5 - already been going to school for 3 years and he isn't even to Kindergarten yet! This is not a bad thing, just confusing for grandparents.
So, I went to the graduation instead of Wisdom Warriors. A wise choice, because of the memories I now carry of Jack smiling at me from the stage. Oh, I missed my friends at WW; but Jack's smile made it worth it; and, I'll be back in the saddle next Wednesday.
Because of the missed practice, I titled this post, 'week in review'. Thought that would cover a recap of the yoga activities of the week . . .
Saturday / Sunday - spent with Jessica Jennings of MaYoga.com, in a prenatal yoga training. I came away with new ideas for poses, class structure, modifications, even a few ayurveda recommendations. Excited to teach and share.
Monday -- Fallbrook Library YogaHour; a volunteer effort on my part. 20 students in the room; many of whom had been on trips and were returning (whew!). I was invigorated from my weekend with Jessica Jennings - tho none of these students are pregnant. Used muscular energy as my focus and we worked the muscles -- from feet to arms to crown of head. Our peak pose was Warrior I.
Tuesday -- Therapeutic Yoga class at Living Yoga, Temecula; 3 students (which is a good size for this type of class). One has been attending regularly and struggling with some foot issues; the other two were new to me. Mom and daughter, daughter a dancer -- very flexible. Because of the composition of the class, we did a gentler version of my Basics class. Comment from the 'regular' - "I am enjoying learning why we do the things we do, alignment-wise." Be still my heart!
And, Prenatal on Tuesday? No one showed; got to get marketing on that one.
Wednesday - a potpourri of stuff; morning meeting with financial planner, lunch at the mall, an hour of shopping (another 'be still my heart' moment) as I waited for Howard (husband) who was in a short meeting, and then the 'graduation'. So fun to see these children, animated and having fun on stage. Jack (Grand-Dude), has expanded in his participation so much from last year -- more good stuff!
Thursday (today) - I'll begin a new Therapeutics class at Yoga For Life (also in Temecula), assuming my insurance information arrives. Darn, forgot that detail requested by the studio owner. Plan to go, no matter what, in case people arrive -- at least they'll have a warm body in the room. Then to Living Yoga for Basics.
Friday (tomorrow) - Gentle Yoga; loyal class of students, a bit larger in number than the Therapeutics/Gentle class.
It's been a busy, kind of roller-coaster kind of week. Ups and downs, and all-arounds. I hope your week is going well and that today (Thursday) is a great day!
Saturday, June 16, 2012
PRENATAL YOGA
Earlier this year, the studio where I teach the bulk of my classes asked if I would take on one prenatal class. I'd never formally taught such a class (had subbed, tho), and decided to give it a try -- and, I was flattered to be asked.
Now, 4 months into this experience, I finally am taking a workshop training with Jessica Jennings, founder of MaYoga. Oh, I've bought videos, books, read what I can, but - boy - is it weak out there. I decided that if this is to continue, I better find someone well-respected and really get some study under my belt. I learned the do's and don't's of teaching prenatal yoga in my trainings, but soon discovered that's not really enough. Since beginning the class, I'm getting more comfortable, but still feel I need more 'connection' to these students (or, I need to decide that prenatal yoga teaching is not my cup of tea).
When students arrive at the studio for the first time, they are often surprised to see me (as their instructor). Not that I look that old, but I do not fit the stereotypical image of a yoga instructor -- I'm a grandmother, after all. I have been standing at the desk and, when told I am the instructor, some have been heard to say 'oh, you're the teacher?'. How would that make you feel?
So, I need to get them past that desk, into the room and give them the best prenatal class they've ever had (or, I need to give it up). Simple as that.
The training began with Jessica last night, and will continue through today and part of Sunday. We went through introductions (there are about 14 of us). Then took a short break, and moved a bit -- in the prenatal way.
What have I noticed?
Now, 4 months into this experience, I finally am taking a workshop training with Jessica Jennings, founder of MaYoga. Oh, I've bought videos, books, read what I can, but - boy - is it weak out there. I decided that if this is to continue, I better find someone well-respected and really get some study under my belt. I learned the do's and don't's of teaching prenatal yoga in my trainings, but soon discovered that's not really enough. Since beginning the class, I'm getting more comfortable, but still feel I need more 'connection' to these students (or, I need to decide that prenatal yoga teaching is not my cup of tea).
When students arrive at the studio for the first time, they are often surprised to see me (as their instructor). Not that I look that old, but I do not fit the stereotypical image of a yoga instructor -- I'm a grandmother, after all. I have been standing at the desk and, when told I am the instructor, some have been heard to say 'oh, you're the teacher?'. How would that make you feel?
So, I need to get them past that desk, into the room and give them the best prenatal class they've ever had (or, I need to give it up). Simple as that.
The training began with Jessica last night, and will continue through today and part of Sunday. We went through introductions (there are about 14 of us). Then took a short break, and moved a bit -- in the prenatal way.
What have I noticed?
- Verbiage is more 'baby-centered' than I've been offering
- She works students pretty hard; harder than I've been doing
- Some interesting transitions from downdog to a modified cobra back to down dog and then to uttanasana.
There's more, but these were my initial impressions. More will come out today and tomorrow.
So, got to sign off and go do some work. Hope you have a great Saturday!
Thursday, June 14, 2012
CHAIRS WITH DESIREE
Wisdom Warriors was yesterday (Wednesday). For those of you new to my blog, Wisdom Warriors is a practice group organized by Desiree Rumbaugh and Geri Portnoy. The age of attendees is 50+, women and men (tho, like most yoga classes, the women far outnumber the men -- too bad). We gather each Wednesday from 1-3pm and do fun 'stuff', fun yoga 'stuff'. And, this week, the first thing we did was get out one chair each.
Desiree began the practice with a brief chat -- this is a practice group, but our goal is to become a social group, as well. Not like a sorority or fraternity, but a group of friends; friends who do yoga together and hang out together. Our first social event was last weekend. I was unable to attend, and eager to hear details. Sounds like everyone - even husbands who don't 'do' yoga - had a great time. The tone of the group this Wednesday was different, as a result -- more like a group of friends gathering again, this time to do yoga. Mission being accomplished! The next planned event is July 4; an e-vite will be sent to the WW mailing list.
After a brief re-cap of the first event, Des talked about the chairs and how much we can accomplish with them. I have, truly, had students avoid my class if I bring out the chairs. This sounded like my dream class -- to learn new ways to use the chairs to make students feel 'worked' (since I'm thinking that's why people left -- they worried they weren't going to get 'worked' enough).
So, a brief chant, back to the mats, but no chairs just yet, got to warm up. Some salutations, mixing it up, keeping ribs knitted. That was fun; chairs? Not yet. Now let's go to the wall - do some handstands (keeping ribs knitted), pincha mayurasana (also ribs knitted), headstand, no-head headstand. That, too, was fun; now chairs? Not yet. A few arm balances, and some twisting. Now chairs? Yes! But, first a demo of a beautiful tripod headstand by Andrew's sister, Susan, who is visiting (Andrew is Des' husband). So, let's all do that. Tripod is my least favorite, but I gave it a shot, getting into the shape, pressing my head strongly into the floor. Then, continuing the work with the neck, we partnered to do parvritta trichonasana -- also fun. Now, we can go get our chairs. (I must have missed something in describing all we did, but right now, this is good; and I'm ready to write about the chairs.)
Not chairs like I use in Gentle Yoga, however. We did one twist on the chair (I do do that in the Gentle Class), then we crawled onto the chair in order to lay over it in a supported backbend (if you can't picture it, well just believe me -- it felt good, but it probably won't be on my Gentle Yoga 'playlist'). A few took the backbend further, as they slid forward, resting head and forearms on floor, and moving feet towards the hands (imagine a circle here). Then, we crawled out of the chair, turned around, and with our backs against the front of the chair, we let the chair work it's magic on our backs (right around t11-12).
We finished the practice with a supported shoulderstand -- shoulders on 2-3 stacked blankets and sacrum on the chair seat. We spent about 10 minutes here, working the legs, moving to halasana (plow), back to shoulderstand, etc. Then we were instructed to slide off the chair, let our hips rest on the blankets, our calves on the chair --- ahhh, it was savasana time.
As I wrote this, I'm aware of a tendency to get a bit 'flip'. In all seriousness, I feel stronger and more in control after these past 7-8 weeks, than I have in months. I cannot express my gratitude enough to Geri and Des for coming up with this great idea, and putting it into action. It has saved and re-ignited my practice. Enough of the sappy stuff.
Today? Taking a day off. Wish I could take some of this 'chair stuff' to my basics class, but -- next week.
Hope you have a great Thursday!
Desiree began the practice with a brief chat -- this is a practice group, but our goal is to become a social group, as well. Not like a sorority or fraternity, but a group of friends; friends who do yoga together and hang out together. Our first social event was last weekend. I was unable to attend, and eager to hear details. Sounds like everyone - even husbands who don't 'do' yoga - had a great time. The tone of the group this Wednesday was different, as a result -- more like a group of friends gathering again, this time to do yoga. Mission being accomplished! The next planned event is July 4; an e-vite will be sent to the WW mailing list.
After a brief re-cap of the first event, Des talked about the chairs and how much we can accomplish with them. I have, truly, had students avoid my class if I bring out the chairs. This sounded like my dream class -- to learn new ways to use the chairs to make students feel 'worked' (since I'm thinking that's why people left -- they worried they weren't going to get 'worked' enough).
So, a brief chant, back to the mats, but no chairs just yet, got to warm up. Some salutations, mixing it up, keeping ribs knitted. That was fun; chairs? Not yet. Now let's go to the wall - do some handstands (keeping ribs knitted), pincha mayurasana (also ribs knitted), headstand, no-head headstand. That, too, was fun; now chairs? Not yet. A few arm balances, and some twisting. Now chairs? Yes! But, first a demo of a beautiful tripod headstand by Andrew's sister, Susan, who is visiting (Andrew is Des' husband). So, let's all do that. Tripod is my least favorite, but I gave it a shot, getting into the shape, pressing my head strongly into the floor. Then, continuing the work with the neck, we partnered to do parvritta trichonasana -- also fun. Now, we can go get our chairs. (I must have missed something in describing all we did, but right now, this is good; and I'm ready to write about the chairs.)
Not chairs like I use in Gentle Yoga, however. We did one twist on the chair (I do do that in the Gentle Class), then we crawled onto the chair in order to lay over it in a supported backbend (if you can't picture it, well just believe me -- it felt good, but it probably won't be on my Gentle Yoga 'playlist'). A few took the backbend further, as they slid forward, resting head and forearms on floor, and moving feet towards the hands (imagine a circle here). Then, we crawled out of the chair, turned around, and with our backs against the front of the chair, we let the chair work it's magic on our backs (right around t11-12).
We finished the practice with a supported shoulderstand -- shoulders on 2-3 stacked blankets and sacrum on the chair seat. We spent about 10 minutes here, working the legs, moving to halasana (plow), back to shoulderstand, etc. Then we were instructed to slide off the chair, let our hips rest on the blankets, our calves on the chair --- ahhh, it was savasana time.
As I wrote this, I'm aware of a tendency to get a bit 'flip'. In all seriousness, I feel stronger and more in control after these past 7-8 weeks, than I have in months. I cannot express my gratitude enough to Geri and Des for coming up with this great idea, and putting it into action. It has saved and re-ignited my practice. Enough of the sappy stuff.
Today? Taking a day off. Wish I could take some of this 'chair stuff' to my basics class, but -- next week.
Hope you have a great Thursday!
Saturday, June 9, 2012
NOW WHAT?
The prospect of a teacher-led school of Anusara Yoga looks bleak/hopeless/at an end. Another letter from the LC (Leadership Committee) tells us that negotiations stalemated, and their efforts to take control of the Anusara trademarks from John will cease. They (the LC) hopes to continue working to develop a new teacher-led school. I'll remain patient, wait and see what the LC comes up with, entertain other options. I will not align with John again after the shenanigans of the past 6+ months. (I use the word 'shenanigans' to add some humor to this otherwise debacle of tremendous repercussions throughout the community once known as the Anusara Yoga kula (community).)
So, having said all that -- what do I do with this blog? Change the name? I think, YES. How do I get rid of a quote that I've deleted from the blog template, but keeps appearing in my linking to Facebook; a quote from John, no less. Great quote, just not good timing. Maybe I start a NEW blog; like a new life! Invite my 40 'followers' to follow me to the new landing site and begin again. Just might do that.
Today, tho, I'll write in this as I think about next steps.
Yesterday was Gentle Yoga Friday; meaning I taught a Gentle Yoga class. This is a bit more active than my Therapeutic/Gentle class earlier in the week, which also means more people will attend (the word 'therapeutic' stops many from attending, tho I think many could use it). Friday's Gentle class includes a group of about 5-6 'regulars' - people who come each week, almost without fail, plus whoever else may wander in (last week it was a beautiful woman from England). Each has a reason for Gentle Yoga, and my teaching is a slower version of a Basic class. My goal for everyone is to get stronger, do a few things they haven't done before, have fun, learn new 'stuff'. Yesterday, the focus was on new 'stuff'.
Specifically, what I experienced on Wednesday -- see the previous post -- knitting the ribs, scooping the tailbone, opening. These movements, I thought, would not come easily to many students. I came up with a kinesthetic demo for us all -- place hands on lower ribcage in front (right where the ribs tend to flare open). Take a breath and, exhaling, press hands into ribcage (use rib/ab muscles also) to create manual rib knitting. Now, maintain thighs back as they scooped tailbone towards ankles. Keeping hands on ribs, helping to maintain the rib knitting, move shoulders up and back (shoulder loop). I wanted them to see that pulling the ribs in, scooping the tailbone, did not mean sacrificing their posture -- it would, quite simply, make their stance feel more secure, stable, strong.
That worked well (at least they said they understood), so we proceeded. A few standing poses, then to the wall for wall dog, wall parsvottonasana, tree pose with bent knee pressing into wall, and chair pose (backside into wall) and cross one ankle on top of other knee for a hip stretch. Then back to mats for parsvokonasana and trichonasana, keeping ribs knitted, tailbone scooped and back thigh back (tho I noticed that I didn't have to remind them about the thigh). Their evaluation? Their poses felt stronger, and they 'got' it. Finished up with a bit more hip opening, and a long savasana.
I think it was a successful class. The comments afterwards sometimes are misleading -- as in, 'great class', but you never see the student again -- like that. But I think I saw a blossoming of new strength in these students who had chosen to attend my 'Gentle Yoga' class. Love it!
Today? Going to a matinee play in LaJolla; then the first social event with Wisdom Warriors. Looking forward to it.
Hope your Saturday is a good one.
So, having said all that -- what do I do with this blog? Change the name? I think, YES. How do I get rid of a quote that I've deleted from the blog template, but keeps appearing in my linking to Facebook; a quote from John, no less. Great quote, just not good timing. Maybe I start a NEW blog; like a new life! Invite my 40 'followers' to follow me to the new landing site and begin again. Just might do that.
Today, tho, I'll write in this as I think about next steps.
Yesterday was Gentle Yoga Friday; meaning I taught a Gentle Yoga class. This is a bit more active than my Therapeutic/Gentle class earlier in the week, which also means more people will attend (the word 'therapeutic' stops many from attending, tho I think many could use it). Friday's Gentle class includes a group of about 5-6 'regulars' - people who come each week, almost without fail, plus whoever else may wander in (last week it was a beautiful woman from England). Each has a reason for Gentle Yoga, and my teaching is a slower version of a Basic class. My goal for everyone is to get stronger, do a few things they haven't done before, have fun, learn new 'stuff'. Yesterday, the focus was on new 'stuff'.
Specifically, what I experienced on Wednesday -- see the previous post -- knitting the ribs, scooping the tailbone, opening. These movements, I thought, would not come easily to many students. I came up with a kinesthetic demo for us all -- place hands on lower ribcage in front (right where the ribs tend to flare open). Take a breath and, exhaling, press hands into ribcage (use rib/ab muscles also) to create manual rib knitting. Now, maintain thighs back as they scooped tailbone towards ankles. Keeping hands on ribs, helping to maintain the rib knitting, move shoulders up and back (shoulder loop). I wanted them to see that pulling the ribs in, scooping the tailbone, did not mean sacrificing their posture -- it would, quite simply, make their stance feel more secure, stable, strong.
That worked well (at least they said they understood), so we proceeded. A few standing poses, then to the wall for wall dog, wall parsvottonasana, tree pose with bent knee pressing into wall, and chair pose (backside into wall) and cross one ankle on top of other knee for a hip stretch. Then back to mats for parsvokonasana and trichonasana, keeping ribs knitted, tailbone scooped and back thigh back (tho I noticed that I didn't have to remind them about the thigh). Their evaluation? Their poses felt stronger, and they 'got' it. Finished up with a bit more hip opening, and a long savasana.
I think it was a successful class. The comments afterwards sometimes are misleading -- as in, 'great class', but you never see the student again -- like that. But I think I saw a blossoming of new strength in these students who had chosen to attend my 'Gentle Yoga' class. Love it!
Today? Going to a matinee play in LaJolla; then the first social event with Wisdom Warriors. Looking forward to it.
Hope your Saturday is a good one.
Wednesday, June 6, 2012
KNIT YOUR RIBS . . .
A line from my Pilates instructor? yes; a line from Desiree Rumbaugh in the Wisdom Warriors yoga practice today? also, yes.
For several in the room of 20 Warriors (aged 50+), this was new terminology (unless they have Pilates experience). For me, well - I'd heard it in Pilates, but I had also heard it before from Desiree (first time, at a workshop in Springdale, Utah; then in Driggs, Idaho). This time, she added on "scoop your tailbone, hard! and keep your thighs back". What? (One confession -- she may have said the stuff about tailbone and thighs before; if so, I've blocked that memory.)
Best of all, today, she was giving these multi-tasking instructions with me demo'ing parsvakonasana and transitioning to trichonasana. It goes like this:
For several in the room of 20 Warriors (aged 50+), this was new terminology (unless they have Pilates experience). For me, well - I'd heard it in Pilates, but I had also heard it before from Desiree (first time, at a workshop in Springdale, Utah; then in Driggs, Idaho). This time, she added on "scoop your tailbone, hard! and keep your thighs back". What? (One confession -- she may have said the stuff about tailbone and thighs before; if so, I've blocked that memory.)
Best of all, today, she was giving these multi-tasking instructions with me demo'ing parsvakonasana and transitioning to trichonasana. It goes like this:
- Set your foundation for parsvakonasana (side angle pose)
- Take your gaze towards your navel -- no way you can do this without knitting your ribs
- Scoop your tailbone strongly as you keep the back thigh back (is that clear enough?)
- Keeping the actions of ribs knitted and tailbone scooped (and back thigh back), extend the top arm over your ear, breathe, open. Just keep breathing, take gaze to upper arm, you will open; it happened for me.
- Now, transition to trichonasana (triangle)
- Once again, check out your navel
- Scoop your tailbone, extend energy down from solar plexus (lower rib cage)
- Oh, and keep back thigh back
- Holding 6, 7, and 8, open and extend your top arm to the sky
- Take your gaze towards the lifted arm
O.K., I did all this in a demo that lasted at least 5 minutes; maybe 8 minutes. Then, the group did it -- beginning on the same side. Gotta tell you my right leg was talking to me when we switched sides.
This was the teaching today -- lower rib cage held in check (not allowed to flair with abandon), tailbone scooped -- the result? Stronger poses, more confident poses, beautiful poses.
What else did we do with our ribs knitted and tailbones scooped?
Handstands, forearm balances, many variations of bakasana (crow/crane), dhanurasana (bow), some things I think we just 'made up', urdhva dhanurasana (wheel pose), more handstands, ardha matsyendrasana (seated twist), hanumanasana (splits). I've missed a lot, but I think I captured the essence. Desiree was on fire; and she ignited us.
For me, the best part? Lasting out that 15 minute demo; maybe it was 20 minutes. Yeah, I'm sure it was 25 minutes.
Tomorrow? Watch out Thursday class!
Tuesday, June 5, 2012
A NEW EXPERIENCE -- 'MELT'-ing
Sunday, I accepted an invitation to attend a short workshop titled "Introduction to the MELT Method". Curious about this method - which I had heard of with increasing frequency - I accepted, submitted my registration, and made the drive in to Del Mar to participate.
So, what is MELT? Myofascial Energetic Lengthening Technique. Developed by a fitness trainer, massage therapist and Rolfer, it is a method to massage, lubricate thru manipulation, and lengthen the layer of tissue that lies beneath our skin and surrounds muscles and organs. That layer that basically supports and holds us together - the fascia.
The workshop I attended dealt with MELT for the hands and feet -- which, it was explained, will help with many areas of the body. We were given 3 small balls of varying size and density. First, we did an assessment - some balance work, and then the MELT-ing began. We started with the larger, soft ball, rolling it under and pressing it into points on one foot (this process was repeated on the other foot and then on the hands). Note, this is done in a particular order, according to how our fascia flows. We moved to the tiny, very hard ball, and did some similar movements. Then the more dense larger ball came into action. We moved this differently - gliding and rinsing the soles of our feet in a specific order and direction. My experience? The first two balls were fine, interesting; the 3rd, a bit uncomfortable -- which is a sign of tightness, dehydration, etc. -- especially, the 'rinsing' (rolling the ball from the base of each toe to the heel with equal, firm pressure).
Ahhh, learning new stuff is fun. It's also a challenge to step out of our 'box', our comfort zone. Experience something new and keep an open mind.
Once we had completed both feet, we did the same balance work to re-assess (and, perhaps, see the results of our work). Interesting that the balance was better; I felt more grounded; and my feet certainly felt more open and spacious.
On to the hands. Similar work. Assess; use the balls; re-assess. Not quite as dramatic, but my hands did feel more spacious and stronger when finished.
This morning? Going to MELT (I did buy a set of the balls). Then practice. I'll teach my Therapeutic class at 2pm, followed by Prenatal. Excited that in just 2 weeks, I'll participate in another workshop -- this one, with Jessica Jennings on teaching prenatal yoga. My prenatal teaching will benefit from this refresher.
Hope you have a great Tuesday!
So, what is MELT? Myofascial Energetic Lengthening Technique. Developed by a fitness trainer, massage therapist and Rolfer, it is a method to massage, lubricate thru manipulation, and lengthen the layer of tissue that lies beneath our skin and surrounds muscles and organs. That layer that basically supports and holds us together - the fascia.
The workshop I attended dealt with MELT for the hands and feet -- which, it was explained, will help with many areas of the body. We were given 3 small balls of varying size and density. First, we did an assessment - some balance work, and then the MELT-ing began. We started with the larger, soft ball, rolling it under and pressing it into points on one foot (this process was repeated on the other foot and then on the hands). Note, this is done in a particular order, according to how our fascia flows. We moved to the tiny, very hard ball, and did some similar movements. Then the more dense larger ball came into action. We moved this differently - gliding and rinsing the soles of our feet in a specific order and direction. My experience? The first two balls were fine, interesting; the 3rd, a bit uncomfortable -- which is a sign of tightness, dehydration, etc. -- especially, the 'rinsing' (rolling the ball from the base of each toe to the heel with equal, firm pressure).
Ahhh, learning new stuff is fun. It's also a challenge to step out of our 'box', our comfort zone. Experience something new and keep an open mind.
Once we had completed both feet, we did the same balance work to re-assess (and, perhaps, see the results of our work). Interesting that the balance was better; I felt more grounded; and my feet certainly felt more open and spacious.
On to the hands. Similar work. Assess; use the balls; re-assess. Not quite as dramatic, but my hands did feel more spacious and stronger when finished.
This morning? Going to MELT (I did buy a set of the balls). Then practice. I'll teach my Therapeutic class at 2pm, followed by Prenatal. Excited that in just 2 weeks, I'll participate in another workshop -- this one, with Jessica Jennings on teaching prenatal yoga. My prenatal teaching will benefit from this refresher.
Hope you have a great Tuesday!
Friday, June 1, 2012
AND, THIS WEEK?
I am sorry to say that I missed this Wednesday's Wisdom Warrior gathering. Unavoidable absence -- needed to take a few days and visit my family in Spokane.
As I flew in yesterday (Thursday), I pondered what I would teach my afternoon class (to be honest, I have used a lot of the material from the Wednesday practice as a template for this Thursday gathering). Missing the practice means I have no fresh material. Nevertheless, I was excited for the class to happen, to see the 'regulars' (it's taken a while, but I do have 'regulars' now), to experience students' thirst for more yoga knowledge.
So, arrived in Orange County at noon, smooth drive home, quick lunch and a short rest, then it was off to Temecula to teach. What to teach, was my lingering concern.
Two newer students in the room, plus 3 'regulars'. Not bad for 4pm on a Thursday. Now, what do I teach? I decided on some twisted poses - things like revolved half moon and triangle. After sitting on a plane for 3 hours, and spending a couple hours sitting and waiting or driving, I knew I would love to do some twists -- so that was the plan. Using the wall in these poses would refine the 'regulars' and offer accessibility to the newer students -- perfect!
First, tho, after warming up we had to do a few handstands. I marvel at the progress and refinement that has happened in the 'regulars'. At this studio, each of them attends many different classes with different instructors. Love that. And, it all congeals into a refining (loving that word today). Good stuff.
Today? Teaching again -- Gentle Yoga at 11:30am, also in Temecula.
Hope you have a great Friday!
As I flew in yesterday (Thursday), I pondered what I would teach my afternoon class (to be honest, I have used a lot of the material from the Wednesday practice as a template for this Thursday gathering). Missing the practice means I have no fresh material. Nevertheless, I was excited for the class to happen, to see the 'regulars' (it's taken a while, but I do have 'regulars' now), to experience students' thirst for more yoga knowledge.
So, arrived in Orange County at noon, smooth drive home, quick lunch and a short rest, then it was off to Temecula to teach. What to teach, was my lingering concern.
Two newer students in the room, plus 3 'regulars'. Not bad for 4pm on a Thursday. Now, what do I teach? I decided on some twisted poses - things like revolved half moon and triangle. After sitting on a plane for 3 hours, and spending a couple hours sitting and waiting or driving, I knew I would love to do some twists -- so that was the plan. Using the wall in these poses would refine the 'regulars' and offer accessibility to the newer students -- perfect!
First, tho, after warming up we had to do a few handstands. I marvel at the progress and refinement that has happened in the 'regulars'. At this studio, each of them attends many different classes with different instructors. Love that. And, it all congeals into a refining (loving that word today). Good stuff.
Today? Teaching again -- Gentle Yoga at 11:30am, also in Temecula.
Hope you have a great Friday!
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