THERE WAS JUST ONE . . .

I teach a class called 'Alignment Basics' each Monday and Wednesday at 5pm in Temecula. Three things to know about this class --

1.     5pm in Temecula is a challenge for people coming from work, due to traffic (I-15 is usually very crowded, beginning at 3-4pm);

2.      The name is a bit deceiving, since I do not believe it is a 'basic' class. That being said, including the word 'basic' in a class name will lead some people to believe it is not advanced enough for them (!?!?!?!); and

3.      I may not be the teacher to attract a crowd to a class like this.

So, I am working on several things:

1.     The time will not change,  we'll give it a couple more months to see if growth, in any form, happens.

2.     The name will change. I've suggested "Aligned Yoga", and also - within the description - eliminate the reference about 'new to yoga'.

3.     We will work on 'me'. I have asked students to tell me what they expect, what they like and what they would change.  Fortunately, I have students willing and able to share their expectations, and they have offered some good suggestions.

As with many of my classes, growth happens slowly. Last night's class had one student. As is my habit when doing a 'private', I asked that one person what she would like to work on. Her response:  down dog. Well, I was a bit surprised -- down dog? from a dedicated and proficient student? Yes -- she had heard in another class that her heart ought to 'melt' in down dog. She was a bit confused by that instruction, so asked me to look at her down dog and offer my thoughts.

Be still my heart!  This opened a couple doors for me.  Yes, we could work on down dog. We also could address her elbow hyperextension, as a 'side dish'.

As I looked at her down dog, it looked great; from hands to hips was a direct line, with a bit of deviation to that line, as she straightened her legs (hamstrings, you know).

So, what did we do?  Here's a laundry list - if you have questions or thoughts, contact me:

1. To address the hyperextension, in table position, I asked her to place her hands strongly on the mat, bend her elbows laterally, and - pressing hands into floor - begin to straighten the elbows. The muscle activation that this creates helps to mitigate the hyperextension.
2. Moving to vajrasana (seated on heels), we practiced inner rotation of the forearm and outer rotation of the biceps, which brings awareness to the scapulae. It's easier to do one arm at a time, then both arms. For some, it also is easier to attain if we inner spiral/rotate the forearm, then work from the scapula and shoulder to create outer spiral/rotation of the biceps. (It's a very subtle action.)
3. Now we put the two together in table position - first we worked to prevent hyperextension and added the IS/OS of the arms.
4. With those actions in place, it's time to move to down dog. (Let me just say that this student is so dedicated and steady in her practice that maintaining the actions - which could be problematic for some - was not an issue for her.)
5. Now add a little "Desiree" and her 'funky' down dog. If you've ever attended one of Des' workshops, you know what I'm talking about - down dog, looking forward - knees bent - hips and shoulders lifted - shoulder blades engaged - back a bit swayed (sorry if I am missing anything). What you end up with is a down dog that looks NOTHING like the end result.
6. From here we maintain the shoulder action, stretch hips back and up (which extends the sway to a more straight position), and begin to straighten the legs.
7. #'s 5&6, coupled with #'s 1&2, moved this student to a down dog with heart 'melted' AND strong shoulders AND no hyperextension. Another 'be still my heart'!
8. Keeping all this, enjoy.

I guess in modern parlance, we might call this a "heart-melted down dog" hack.  

By the time we were done doing all this, plus one or two of her 'new' down dogs, her arms were shaking and she wondered why. Why? Because she is using a lot of muscles that have previously been 'on vacation' -- the muscles helping to keep her elbows out of hyperextension PLUS the muscles up and into the shoulders and shoulder blades. New territory for this student.  

Then we moved on to uttanasana (my choice, not hers), since there is so much potential. That's a rewarding topic for another day

Would love to hear feedback and/or questions.  

Have a great Thursday,