THURSDAY MORNING

I just finished reading two comments on Tuesday's post and I have to agree -- I DO ROCK! Not one to make flourishing, wild statements about myself, so this is a departure for me.

By the time I pushed up to Urdhva Dhanurasana, I was about ready to give up. To say, 'forget it, it isn't going to happen', and then - even worse - the next step might have been, 'why am I putting myself through all this, anyway?'

Interesting that, just about the 'give up' time (at least for me), Grace steps in and offers a bit of a boost (or lift). And, then I have good friends to step in and offer their comments and support. Both Tiffany and BJ have played roles in my progress to UD; therefore, they get my thanks - for the shout-out and for their guidance over the years.

Yesterday's Gentle Yoga class was GREAT! If you haven't been paying attention, The Yoga Center (formerly owned by me and sold last week; a good thing) began receiving a 3-week renovation requiring we relocate classes 2 blocks away to a conference room. Talk about a way to potentially decimate classes -- but not the Gentle Yoga group! They turned out, almost in force -- and, since we do expect some downturn in numbers because of the holidays, this turnout was wonderful.

In the room were five regulars and three new-to-me students -- one who really wanted/needed a more active class (BTW, this is a challenge -- how to handle someone doing more advanced variations, in a group not there yet. My solution -- yesterday, I just let her do her stuff and focused on the rest in attendance.) The other two are new to yoga, as well as being a bit stiff and becoming re-acquainted with their bodies.

Gentle Yoga, in my book, is a class of celebration. Yesterday, I saw these things to celebrate, to name a few:

• 8 people, some with significant limitations, braving some snow and a new location to get their yoga in.
• A beautiful French quote by a long-time attendee of this class (can't remember exact definition; something like - we can't accomplish the journey if we don't take the first step - whoaaa!).
• A first for one student -- no blanket under the knees. Why? Not sure, except that perhaps she is energizing her arms and core more as she becomes more conditioned to the practice, and taking pressure off the knees (?).
• Heart opening, all around the room (we also, in this class, call this 'mud-flap posturing' - thanks to Suzanne); whatever works!
• A compliment for all present (from one of the new-to-this-class students) -- the welcoming and fun nature of everyone attending this class makes it all the easier to do and enjoy the work!
• Beautiful, expressive toes, postures and smiles all around the room.

Today's schedule:

• Some housework
• Pilates at 1pm with Cindy
• My semi-private with the 'more-stiff-than-many' couple? We're taking a break til 2011 due to family visits and travel.
• 4 pm YogaHour with ME! THIS WEEK'S UD ROCKSTAR!

Hope you have a great Thursday,

DOING - NOW DEMO'ING - URDHVA DHANURASANA

As many know, urdhva dhanurasana (wheel pose or full backbend) eluded me in my yoga practice for the first 12 years. It wasn't until this September 2010, when I discovered the importance of skull loop/hyoid bone/taking the head back in this pose, that it became a pose I could consistently move into.

Until then, I had placed myself in position, done all I thought was correct, then pushed with every muscle fiber of my arms -- to no avail. I was going nowhere. Why? Because I wasn't using my head (literally). Once I took my head back, using skull loop and the hyoid bone, my shoulder blades became involved and helped to lift me away from the floor. So, my friends, I learned it isn't a pressing up altogether, it's a combination of factors -- one of the most important for consistency, being the 'lift' from the shoulder blades. (ALSO, I am sure every one of my teachers had told me about the head; it's just that I didn't 'hear' it until 3 months ago.)

Now, urdhva dhanurasana - for me - is in the refinement stages (which may last another 12 or more years).

Last night, I attended Tiffany Wood's class in Park City. She gave us fair warning at the start of class -- we were moving towards backbends; all the while focusing on the breath and it's impact on our ability to be grounded in our poses. A new concept for me -- my breath, its movement into the pelvis, and - voila - a more open urdhva!?!?!?.

We moved slowly through our poses -- long holds and slow movement do NOT mean an easy class. If anything, I think it's easier to move quickly, allowing momentum to carry me through poses. In a class like this, moving slowly and mindfully is challenging and sweat-producing. We opened shoulders, lengthened quadricep muscles, worked the rest of the body as we paid attention to the grounding our breath can help us achieve.

Then came the backbend -- first a bridge pose, then urdhva on our own, then a demo. What lucky person was smack dab in the middle of the room, primed for visibility? You guessed it - me. I've been asked to demo this pose once before in the same studio -- JF in the seat of the teacher. That was a couple years ago, when the pose was much less reliable. Result? I did it - barely - and then only because of the power of grace, I'm sure of it. Last night, after Tiffany paid me a very gracious and flattering compliment, I placed hands, waited, lifted hips, waited, moved to top of head, waited, then pushed up. With a little encouragement from Tiff, the arms got straighter and the heart moved, but not before she asked me to soften through the pelvis - to breathe. More opening.

Two more backbends on our own (that makes 4 in a row), each time focusing on maintaining a soft quality to the pelvis. As I did the 4th, I was aware that I had moved further into the pose than any time before - actually holding it long enough to pump the heart away from the hips several times, opening the pose up a bit.

Interesting that this pose, as difficult as it's been for me, now serves as a great learning tool. Each time I am asked or choose to push up, I notice more. Not big things, little things. Things like I can hold it a bit longer each time; my arms are straighter; I can wait and move into the pose more slowly, instead of a big umph up into the pose, as I've been doing in the past several months (notice all the times I wrote 'waited' in my demo description; there was a reason for that); and the power of two places I'd never thought of for backbending -- my head and my soft pelvis. Wow!

Today's Plan:

• Wayne's class, 9:30 am, at The Yoga Center Interim Space - 2101 Murray Holladay Rd.
• Noon Pilates with Cindy
• More yoga -- Sheldon's 7:15 pm class -- same place as Wayne's

Kickin' it up a notch! Have a great Tuesday

AND, HOW'D IT GO?

Not bad, not bad at all. Each time I think about it (the 3 hours), I marvel that I could fill the time. I'd worried that 90 or 120 minutes in, I would be done -- through with the plan -- and, now what do we do? Didn't happen. Filled the time, I had fun, and I am hopeful students did, as well.

As we started, my nervousness was gone (in fact, I didn't struggle with much nervousness all day, yesterday). There probably was some 'underground' stuff going on, since - as I looked down at my notes - I noticed I had 2 pair of reading glasses ready. Usually, I forget them altogether!

I had typed out my thoughts, and my plan, and some words. This is what I would do for any class I teach. It's helpful, though I rarely follow it verbatim. Fact is, I don't look at it all that much while teaching. The process of thinking it through, typing it out, revising it, then printing and reviewing it - all that usually does the trick.

Why words? I want alternative words to use, for example - this workshop was called 'embrace yourself'. I'd like a list of words to use besides 'embrace'; words that mean the same or similar, but I would not want to say embrace over and over during a class. Then, I create another list of words that mean the opposite (i.e. 'release' or 'let go').

And, why this second list? Because it is helpful to be able to give people instructions using the opposite or other side of your theme. For example: I can say "hug muscles to bone as you move into trichonasana" (kind of boring), or I could say "Trichonasana needs full support; release muscle energy from the legs and you deplete your power source, so hold steady - feed the pose with the energy of the legs." (better). And, I used the opposite of 'hug' or 'hold' when I used the word 'release'. Like that.

Now what? Well today's schedule is:

• Yoga with Sheldon, 8 am at the Yoga Center
• Trip to the airport
• Wrap some gifts for mailing

Hope you have a peaceful Sunday,

WHAT CAN GO WRONG?

Many things -- but, I choose to NOT think about them this morning. Just acknowledge them and move forward.

What am I talking about? The workshop, of course. I spent time last night journalling and planning a course, an agenda -- need to print it, review it, massage it. Then, of course, the universe may change it with whoever it sends into the space this afternoon. We'll see and I will be grateful for everyone who chooses to attend.

Yesterday was a nice day -- taught Gentle Yoga in the a.m. Many times, I have written that my Gentle Yoga classes are based on the definition of 'gentle: gradually increasing, as in "gentle slope". And, yesterday - with a smaller group - we were able to take a journey into otherwise untrodden territory (specifically, bakasana - crane/crow pose).

During this 'trip', I closely watched those in attendance -- First, how did they handle malasana? Just fine. Second, were they able to hug legs to midline, elbows resisting? Ditto, on the fine. Third, could they place hands on mat as in down dog, keeping knees in contact with upper arms? Yup. That's all the farther I planned to take this group, but they were doing so well, I asked for more -- look forward, lean forward, move feet away from floor. Two lift-offs in the room! One, a new-to-me student, had never lifted off before. Love it when that happens in one of my classes!

And, one of the best parts? No one, not a person, said "I can't do that". Oh, their eyes were a bit bugged out as we moved towards the pose, but they did all I asked without complaint and appeared happy for it. Good stuff!

In the afternoon, I had my first real contact with Molly at The Handel Group. I did this after reading Bernie Birney's blog posts, and a memory of Elena Brower's work with them. I have a plan to begin working with them, specifically one of their coaches based on the west coast (Laguna Beach, no less). Starting small -- this is kind of scary; might find out stuff I really don't want to know (or acknowledge) about myself. But it may prove to be a very valuable investment. Based on what I've been reading of other peoples' experiences, keep fingers crossed.

Today?

• 7:30 Private
• 9:00 Level 1 at The Yoga Center
• 1:00 pm - Workshop Time !!!

Enjoy Saturday,

NOTES & PLANNING

It's been a big week for me. Seven years have come to a close (a pleasant one), and I am now - as of this past Monday - officially no longer owner of The Yoga Center.

I purchased the studio in 2003, as it was slowly sinking - low attendance; low energy, etc., etc., etc. My husband was the catalyst - he knew I had practiced at this studio for several years and that I had mentioned what I would do if I owned the space. We began discussions only to walk away when it seemed there were others, more qualified, waiting to purchase it. Those did not materialize, and I stepped back in when previous owners contacted me with a deal hard to refuse and a "you buy it, or we close it" statement to back up their intention.

Still a student, and never having owned a business before, this was a big step for me (though a small, relatively speaking, transaction). Lawyer, banker, accountant, instructors, manager -- all had to be contacted and asked for input; instructors and manager, invited to remain. It was then a 'go'. Sadhant (manager) stayed for six months, then I was on my own. The rest is kind of history. Moderate, but steady growth in student population. Development of a great team of instructors - all dedicated, hard-working and skilled in their craft. And, I moved out of my comfort zone and into the role as 'instructor', as well as owner/manager.

Now, it passes to Sheldon & Lyndsey, who have new energy and will re-invigorate the space through that energy and a bit of renovation. Good stuff. No regrets. Looking forward to the next phase.

The rest of my week? Peaceful - taught several classes, taught a couple semi-privates, and had a wonderful private session with Adam. I marvel at the knowledge of that man and wonder if I ever will be able to look at a person suffering from some minor back discomfort (me); put them in uttanasana, discern that one side of their lumbar is a bit elevated, then put the person through the paces to determine what might be the cause (hamstring?, psoas?), give them a recipe of work to do, and send them on their way to feeling better!!! Another best part? I actually did some of the 'recipe' on my own yesterday, not to mention my back feels much better!

Interestingly, I had my first-ever comment that the Anusara® chant made someone uncomfortable. Unfortunately, that person attended a class where the chant has become part of our routine, and I didn't spend time explaining or defining it. That might have helped defray the discomfort.

Sundari once told me she had success explaining to students that they ought to think of it as the 'cheer' we hear at high school and college football games; bringing us onto the mat; getting us ready for a wonderful practice. I have used that, at times.

Most often, tho, I ask people to think of it as an acknowledgment of themselves -- if it weren't for some 'inner teacher', they wouldn't be in class - doing yoga - improving their lives. And, that teacher is always there, always beautiful, always ready to teach us -- if we will just listen.

Then, as I was looking through notes, I came across this entry from an Intensive with JF:

"Why do we chant? To come back to cohesion with one another. To remind ourselves of the good within us and within others."

Another good reason -- there are probably a ton of good reasons and definitions out there. The key, I believe, to my students embracing the chant is how I present it. That includes looking at the audience; and try to determine their receptiveness to chanting something in an unknown language, for which the definition is laced with philosophic meaning. What do I mean? The definition is fine - if your mind works like that; if your mind embraces philosophy. I still read the formal definition and wonder - what, exactly does that mean? Because, literally, some days things are clearer than on other days -- that's the way my brain works.

So, when I look at the people I am teaching, I have a to do a bit of mental calculations -- for this group, how will the chant be received? I choose, in most cases, to keep it simple -- to go back to the 'inner teacher' definition. Most students understand that - it relates to their own intuition.

Just my thoughts on the chant. Would love to hear about other experiences.

Here's another notation from the same training that I will find useful: "What happens when we 'center'? We remember that this is a path of both effort and grace." I am always looking for new ways to explain what becomes routine to me, as an instructor. I am sure people wonder what the purpose of sitting for a few moments at the start of a practice serves. After all, why not just 'get in there and move'?

About planning (in the title of this post) -- that relates to the workshop tomorrow. Excited, a bit nervous, but - once I have a plan, I'm sure it will flow just fine.

Today?

• Gentle Yoga at 10 am at The Yoga Center
• 3 pm EST call with The Handel Group (as excited and nervous about this as the workshop!?!?!?!?)
• Plan, plan, plan

Have a GREAT Friday,

PLANNING

Well, it will happen -- my workshop. I'd secretly hoped for some kind of intervention that would cause or necessitate it's cancellation; didn't happen. Why would I wish this? It's my first workshop. My first time dipping my toe into the pool, and I'm a bit nervous.

Those of you who have done workshops might understand. If you don't teach, understand that nerves are always present -- what will I teach? who will attend? will more than a few attend? will I be able to fill 3 hours with information? and on and on like that.

I made an effort to assure there were no conflicting events; I know that some did similarly; -delete-, -delete-, -delete-. Could write more, won't. Won't go there.

Enough.

It's Thursday and I have an appointment with Molly from the Handel Group tomorrow afternoon. Molly is a 'life coach'. Life coaches are new to me. So, one of my first discussion points might be -- tell me what you do, how you work. Then, we'll see where it goes. I'm excited - that's both good and not-so-good; because, sometimes my expectations are bigger than the results. Also, I'm sure this will involve much questioning - not of her, but of me (myself asking me questions like 'what do I want?'). I've never been very good at this kind of stuff, so we'll see. And, Molly may just be my 'introductory' contact for all this; there may be someone she refers me to, once she has a chance to untangle my needs/desires.

So, back to the nerves part. I struggled with nerves all my life -- most often when trying to speak in front of a group. One signal to me that I had found my place in teaching yoga - the nervousness was gone. I could stand in front of a group of 8, 15, 150 even, people and talk/teach yoga with none of the breathlessness that had plagued me in my earlier life. I may be nervous before a class, but that nervousness passes once the first 'om' is uttered. Amazing!

Still working on my new website -- so much fun to do this just for me! I found a few more pics of myself, but still need more (another photo shoot?). We'll see. I think I can publish without the added pics, then add them later as I accumulate more.

The news of the studio sale has hit Facebook - so much fun to watch. And, I am truly excited to watch the transformation of the studio happen.

Today's plans?

• Send a few personal invites to the workshop (it's payback time for a few)
• Pilates at 1 pm
• Semi-Private with the "stiffer-than-most" or "less-flexible-than-many" couple at 2:30 pm
• YogaHour at 4 pm; I'm teaching.

Enjoy your Thursday,

BUILDING A WEBSITE

Who me? Yes, me! I took advantage of Apple's one-to-one training program last night, trucked on down to the Apple store, and spent an hour with very knowledgeable gentleman. My introduction to building a website, plus a good start on one. The fact that this lesson started at 8 pm, is a sign of my motivation -- rarely do I venture out after dark, unless it's a special occasion with 'the husband'. That's not because of fear or caution; that's because I get up so darn early, I am usually too tired to do much else once dinner is accomplished.

With the sale of the studio, I am now an independent contractor. I will teach for the studio, and I will look to cultivate more private and semi-private clients in the area -- hopefully, using the studio for these sessions. Difference? I'll have to pay rent; not much, but rent nevertheless.

As an independent contractor, there are several markers I must meet -- business license, personal liability insurance, business cards, website -- all things that will indicate to the State that I am promoting and building my client base, not relying on the studio to do that for me. This is not a new theory for me; I have long thought that - if we are going to be in the business of teaching yoga - we ought to conduct ourselves as a business. So, here goes . . .

One lacking feature for my website -- pictures! Remember I had a photoshoot many months ago? Well, that was the catalyst for losing a few pounds; probably won't use those photos. That means I better start having someone take some pics of me doing yoga without those extra pounds! The pictures of me with my grandchildren or standing in front of some travel-related piece of architecture are not going to 'sell' me as a yoga instructor/therapist.

I'll be going into the studio in a little bit to teach Gentle Yoga -- hopefully, I can retrieve some photos off the studio computer and use them, as well. I also remembered that all my Excel files that document my trainings are still on that studio computer -- better retrieve those, as well. Would HATE to have to re-create that source of information. Selling a business is kind of like moving; lots of stuff to change, discontinue, forward info on, etc. Hopefully, it will be done in the next few weeks and my life will move into a more normal-for-the-future pattern.

Today's schedule:

• Gentle Yoga, 10 am at The Yoga Center "Be there or be square."
• A private with Adam
• Meeting to go over 'running the studio' with new owners. They may be surprised at how simply I did it for 7 years -- certainly nothing fancy about my management skills.

Hope your Wednesday is a good one,