A FEW QUICK THOUGHTS ...

I fully intend to write more on this blog. And, since I can't come up with a topic to write a lot about, I'll be satisfied with just a few thoughts:

Having taught yoga for 13 years, I am finally 'coming into my own'. What does that mean? Well, I feel wanted. Not just because one or two studios would like me to teach for them, but because students are also seeking out my classes.  For this, I offer my gratitude to my teachers.

The things I was taught along my path are now bearing fruit. Students come to class - not to be entertained or to exercise, but (I believe) to learn more about yoga.

Why do I think that?  Well, my classes are focused on teaching the intricacies of the practice, which is NOT everyone's 'cup of tea'. The student who comes to my class will receive the nuances of our poses. We may not 'get to the pose' right away, but my goal is to 'get to the pose' in the best way possible -- without pain and in good alignment.  So far, so good.

The Teacher Training I have been guiding is also going well. My community of Fallbrook is small, but has a mighty desire to practice yoga. The studio is busy. There are five brave souls holding court with me two times each week. We talk anatomy, philosophy, teaching methods, adjustments/modifications, etc. And, we sprinkle in a liberal dose of workshop experiences, including arm balances, sound, Ayurveda, etc.  I am impressed that each comes with a strong desire to learn and to teach, and each has their unique voice to add to our sessions. I am feeling very happy to be in their company.

Guiding a teacher training has enriched my learning, as well.  I've read several great books:

• I am just now about mid-way through Chakras and their Archetypes - not necessarily a YOGA book, but a good correlation between the way we are (due to genetics, upbringing, etc.) and the Chakras. 
• The Mirror of Yoga by Richard Freeman, is also a good one. I am not a philosophy geek (anatomy speaks loudly to me), and this book was easy for me to read and provided good reminders and some 'ah-ha' moments.
• Functional Anatomy of Yoga by David Kiel is the anatomy book I chose for the teacher training. I asked each student to purchase a copy and we are working our way through it week by week. (I did read the book before making this decision.) What I like about the book is that it tells us - in an easy-to-read style - about the basic anatomy, with a section on how our poses affect this anatomy.
• Warrior Self by Ted Cox. I purchased copies of this book for the teacher training students while attending the Kindred Spirits Reunion a few weeks ago. It basically is a translation of the Bhagavad Gita into metaphor. Great book - we are reading it chapter-by-chapter alongside a translation of the Gita by Stephen Mitchell.
• Next on my reading list are hunger, hope & healing by Sarajoy Marsh (who I also met at the Kindred Spirits Reunion); and Age Without Limits by Janet Rae Humphrey (this will be a great resource for students who practice yoga but are dealing with injury, chronic condition, or aging issues).  

I mentioned the Kindred Spirits Reunion a couple times in my book list.  It was a really enjoyable weekend retreat in Austin, TX, organized by Betsy Downing and Desiree Rumbaugh. I arrived on Friday, not really sure what I was getting into (I'd not attended last year's event.).  I found my room and settled in a bit (long travel day from San Diego), then walked over to the yoga/event center for a Restorative Class (I re-discovered my hips there - thank you, Phil Davis). We joined after class for dinner - wonderful food, by the way. Up the next morning for a guided meditation, breakfast, short break, then we gathered for a forward folds class (taught by a group of 5, including Barbara Kuhl, Martha McQuaid, Jackie Romero, Patrice Barrocas and myself). Lunch followed, and after lunch we gathered to hear about the great efforts of current and former Anusara teachers, including books, teaching, history, etc. (in all, I think 5 people spoke -- VERY IMPRESSIVE AND ENERGIZING). Sunday morning, we gathered again for a meditation guided by Carmel Calcagno, then breakfast, a short break, re-gather for a class with Christina Sell, Jason Lobo and Elle Potter. Then home. If this event happens next year, I'll be there.

Well, a few thoughts hav blossomed to a long essay.  I'll close now, saving some for the next post.  

Hope you all have a great day!

FAST FORWARD . . .

I am now part of the faculty of two teacher training programs in our area. I have also recommended students in one of those trainings read my blog. What motivation to write!

It has truly been a hectic time over the past 3 months.  Between holidays, a couple short get-aways with husband, and my increased teaching schedule after Jan. 1, I have often felt like I need a white board in my car telling me where I must be at what time.  

Well, not to bore you with those details.  I will tell you about a great book I read in preparation for one of the trainings -- "Functional Anatomy of Yoga" by David Keil.  Rarely am I able to read a book like this cover-to-cover; but, this one I did. And, it presented anatomy in a different way than I had experienced. Lots of information on the structure of the body, but also lots of follow-up information on how the body (and its structure) is influenced by our yoga practice.  Highly recommend.

Teaching 7 classes each week (3 different studios) is not how I thought I'd be spending my 66th year. 

And, I have developed a bit of a reputation.  Who knew that people read your bios on your website or on the studio website? Who knew that people talk about you and your teaching? Well, I must say I hoped they were reading about me, and I hoped my reputation was a good one; but I came face to face with it a couple weeks ago. Here's what I heard:

"I've read all about you on your website; I know when you started yoga, etc., etc., etc."

"You're the one!"  As in (they explained), you're the one who makes students do what you have asked of them (or, at least, a modification).

All this to say that, at age 66, I am finally being sought out. What a great feeling! I am grateful.

I WROTE THE PREVIOUS PARAGRAPHS ABOUT 2 WEEKS AGO; SO LET'S FAST FORWARD AGAIN:

I continue to teach 7 classes each week, and I am now into week 3 of the teacher training that I am the lead instructor for.  All, so far, is going smoothly.  My classes are well populated in one studio, moderately populated in another, and - well - let's hope the 2 new classes grow over the coming months.

As for the teacher training, I could not have asked for a greater group of future teachers to work with. They are enthusiastic, participative, reading and doing all that I ask. I took a page from my teachers, and began a FB page for our group (it's 'secret'). On that page, we share information. I worried it may just be a one-way communication tool, but find that everyone in the training is using it, contributing, and participating.  Be still my heart!!!

Tomorrow, I travel to Austin for Desiree Rumbaugh's (& others) Second Annual Kindred Spirits Reunion. It's a gathering of current and former Anusara students and teachers. My first time and I am looking forward to just being a sponge for most of the sessions, soaking up a lot of good stuff.

All in all, 2016 is shaping up well.  I hope you are having a good start to 'sweet sixteen', also.

Take care and enjoy your weekend,

SIX YEARS AGO . . .

Six years ago, yesterday, I turned 60 (if you do the math, that means that today I'm 66).  I bored you with a countdown to the dramatic day in which I turned 60. Turns out it was pretty anti-climactic, but the countdown made it fun (for me).

So, today I am 66.  I still teach 7 yoga classes each week, and continue to sign up for workshops and webinars as often as possible. (If you hear an audible 'groan', that is from my students as they heard or read the word 'webinar'.)

But, I still learn so much from those 'groan' webinars!

Today, I finished a 2-part webinar on hamstring health done by Julie Gudmestad (YogaUOnline).  In the first session, Julie talked about the reasons for tight hamstrings. Exercise, lack of exercise, physical make-up -- all can contribute to our ability or inability to stretch out these 3 muscles on the back of our thighs.  Loose (flexible) hamstrings can also create an issue for our students.

One thing I learned from this first part is that strengthening the muscles is the first stage of creating flexibility.  I know, Adam or Sundari, you both told me this in countless yoga classes, but I forget -- remember, I'm 66 now. It was a good reminder. Julie explained that a strong set of hamstrings has greater blood supply, helping to create beefier muscle fibers to stretch. Strong and energized muscles are also safer to stretch.  So, strengthen first then lengthen.

Part 2 reminded me that several factors affect hamstring tightness - some students may have more connective tissue in their muscles, which will limit flexibility; adductor, performis and gluteal muscles will also affect flexibility of the hamstrings; and, in adolescence, bone growth may exceed tissue growth, creating short hamstrings.

Interesting fact from the 'groan' webinar:  Allowing hands to ‘dangle’ - due to tightness in hamstrings - is only tightening / contracting the muscles that make up the hamstrings. As we angle forward from our hips, the hamstring muscles shift into a lengthening contraction - ecentric contraction; however, once you ‘dangle' in that forward fold, the muscles go into an isometric contraction, shortening and tightening. Solution: a block under the hands (or something of sufficient height to keep back in a safe position).

So, armed with this information, I am off to teach.  And, I have students with tight hamstrings.  I also now have some safe, effective ways in which to work.

Hope you have a great Monday!

THE WORKSHOP

I began planning, 2 months ago, to present a workshop.  The title and content were tough to come up with -- so much material to share.  Yet, what would be of interest?

After going back and forth, I settled on a favorite of mine - props.  I called the workshop "Playing With Props", set the date (yesterday) and time, and now to the flier.  I had accumulated pictures of props, so the flier included a kind of collage of those (plus a small pic of me).  In fact, here's the flier:

I like the way it turned out.  We put it out for circulation.  Now on to the preparation part.  

I carried the needed books around with me for several weeks, always intending to work on content. Don't get me wrong, I know a lot about props and how to use them; however, there is so much more out there.  New props, even.  I read, highlighted, then sat down to the computer and put to paper what I planned to teach.

My plan was to have those attending warm up a bit (probably using a prop or two), then do a Sun Saluation A (no props).  Next, we would break the salutation into one pose at a time, and for each pose we would work one or two ways to enhance and refine using one or more of the props I'd pictured.  Then repeat the salutation, always noticing any shifts due to the work we had done. I also decided to add in one or two standing poses, if time allowed.  I stuck with standing poses, since they are our 'bread and butter', as well as strength and stamina builders.  

The day before the workshop, I had an 8-page document in hand(!?!?!?!?!). There had to be a better way, so I simply listed each pose I planned to work with, with props needed.  (Eyesight a bit less-than-optimal, I used 18point font, so I could see at a glance what / where we were headed.)

After a bit of practice and re-reading, I'm ready. Studio is ready with props set out next to my mat so that students would know what they ought to have as well.

Start-time approaches. 

After the work - reading, planning, typing, practicing, I felt ready. I was ready. And, it went exactly as planned.

The best part?  Great students attended, received and appreciated the information.  And, I learned a ton more about props and standing poses.  The next best part?  We all went for coffee afterwards!

Off to soccer with the Grand-Dudes today (Jack - oldest - plays in his first 'real' tournament.)  We'll share lunch with them -- part of Carson's - youngest - birthday celebration weekend.  Then, I hope to relax.  

Enjoy your Sunday,  

THE JOURNEY & OTHER 'NEWS'

My personal practice continues to regularly include urdhva dhanurasana.  Since the last post, I have been able to push up and hold for a bit longer, and on two occasions I added a 4th urdhva (prior, it had been just 3).

As well, I listened to a webinar by Doug Keller (2 Wednesday evenings, completed this week).  I learned so much (as I always do from this gentleman).  Head position - lots to know about that; the action of the legs in setu bhanda (bridge) and their impact on my pelvic rotation (or 'nutation', as he calls it -- new and strange word to me); diaphragm's effect on ribs and, hence, the back bending; too many more actions and nuances to mention.

I plan to go back and re-listen, and to review all his great diagrams, since I am sure I missed some things.

One of my issues with Urdhva Dhanurasana has been that I am coming to my toes in order to get up - that's not a bad thing, according to Doug. It activates the hamstrings enough to allow the quadriceps to soften. This softening releases the quadriceps' pull on the pelvis (which affect its nutation and puts more pressure into the low back). So, coming to the toes is a good modification. Now - to get the feet flat.  I'm thinking that once I get up, using the tiptoes, then apply his further instructions, the feet will more easily come to flat.

It's a lot to think about when you are bending your back, holding yourself up, trying to breathe, etc., etc..  One thing I know, is that the only way it will happen is if I keep practicing it and getting more comfortable with it.

And, another thing I know, signing up for the webinar with Doug was one very smart thing for me to have done.

So, I am off to my space to practice. Wish me good practice!

Hope you have a great Friday!

ALMOST DISCOURAGED (but not quite)

Well, after my post earlier this week, I did 2 practices in my home (with Christina online).  Both times, I felt weak and that same gripping was present.  The backbends were less than pretty.

Rather than give up (thanks to Rory Regina), I went back out this morning.  Not that I planned to do the backbend, but rather that I wanted to spend a full 90 minutes on the mat. The side benefit to all this is that I am feeling stronger, better able to practice many poses.  I stuck to the plan -- 90 minutes leading to Mermaid (again with Christina).  While my mermaid was a bit lacking, as I lay on the mat I decided to try the urdhva (backbend) again -- 3 times.  Higher, higher, higher.  No gripping, focusing on keeping elbows close together.

After the third, I rested with a smile on my face.  I CAN do it; I CAN'T give up.

Other news from the week -- I've started a 2-part webinar with Doug Keller.  Great stuff and worth every penny to hear him speak.  Granted this type of learning takes a bit of discipline -- you have to listen, you can't ask questions (during the presentation), but I still learn and I have access to the recording(s) for many months to come.  So, if I missed something, I'll be able to go back and review.  And, coincidentally, this webinar focuses on backbends.

About questions, I am reminded of the workshop I attended many years ago with Donna Farhi.  Unless her tune has changed, she had strong feelings about questions during workshops (as in, don't ask because you already know the answer).  Now that philosophy sounds harsh, but it does make one think. This poem, which came from her website, about sums it up:

I beg you . . . . to have patience with

everything unresolved in your heart

and try to love the questions themselves

as if they were locked rooms or books

written in a foreign language. Don’t search

for the answers, which could not be given you

now, because you would not be able

to live them. And the point is, to live

everything. Live the questions now. Perhaps

then, some day far in the future, you will gradually

without ever knowing it,

live your way into the answers.

– Rilke

I am rambling -- going from topic to topic.  Must be the effect of the backbends.  

Hope you have a great Saturday!

UPDATE ON 'THE JOURNEY TO URDHVA DHANURASANA'

It's been a week since I shouted to the blog and Facebook worlds my efforts working towards Urdhva Dhanurasana (wheel pose / backbend / bow pose).  I am happy to report that my efforts continue on this previous-to-me elusive pose.

Continue, in that they progress AND are not always successful YET continue.  Every other day, I trek out to my home studio, work through a practice using Christina Sell's online classes, then give UD (urdhva dhanurasana) 3 tries.  Most days with success.  

Yesterday, not so much.  Not sure why -- muscles felt sore, the practice I'd selected was challenging, arms got tired, one of my left gluteal muscles decided to grip (painful).   

I made it to the top of my head, but the gripping kicked in for the first 2 and as I began to push up, the 'sensation' in my backside brought me back down - quickly. I lay there for a few moments, thinking and cursing, wondering why and what to do to get that muscle(s) to calm down and leave me be.  Then I did a bit of stretching, and gave it another try.  

Third time, I came off the top of my head and pushed to arms straighter. In the background, was my glute threatening to grip; I could sense it.  I'm not sure if the stretching helped, but at least I got one UD in and then called it a morning.  

This past week, I asked another yoga teacher to observe me doing the pose and to offer feedback.  Her comments -- I am coming higher than I may believe I am (yippee!), and I need to turn hands in and keep elbows a bit tighter to midline.  I am still coming up on toes, tho once during the past week I was able to come up and then place feet flat (for a moment).  

So, the journey continues. That is the big news in this post. Why? Well, as I explained in the last post, once I put something out there to friends, family, world - I tend to lose my focus and my efforts shift in another direction.  The fact that I am still working towards the elusive pose is major for me. Commitment is my guide on this journey. 

Another insight for me is to work on something, experience discomfort, try to shift body positions to a more optimal alignment.  When I'm doing this, I often find myself thinking of my students.  As in, 'I ask them to do some of this stuff and they tell me something hurts (glute gripping?).'  I hope this work will contribute to my becoming more aware and more empathetic. That will be an added great outcome to this effort.  

Off to teach two classes today; both Gentle and both in Temecula.  

Hope you have a great Tuesday!