AcroYoga Workshop at Yoga Body Pilates Studio - November 2014

Every studio owner knows that relations between studios can be tenuous, which makes this workshop all the more important.  Ron & Linda Sambursky were putting on a YTT at their Yoga Body Pilates Studio in Johnson City, NY, and they needed someone to teach a workshop on another [very different] style of yoga.  They knew that Emily & I, at Binghamton Yoga, do a lot of AcroYoga and so they asked us to teach a 2.5 hour session for their nine teacher trainees.

Saturday morning practice.  Start time was 9:30.  They had arrived at the studio at 8:00am, but hadn't done any intense movement yet.  When I came in, Ron had them in a closed-eye meditation.  He ushered me in quietly and when they opened their eyes, I was sitting there with him - to surprise them - to greet them - etc.  Here's how we proceeded:

Sit in a circle with knees touching.  Look around the circle and connect with the group.  Go around and ask each person to introduce themselves and say a few things about their expectations.  Then sit quietly, and rest your hands on both neighbors' knees.  Feel them.  Connect with them.  How does that feel?  Touch is Powerful.  As yoga teachers you are granted the honor of touching many people and getting comfortable with it is important....

A Little History....Acrobatics & Yoga have mixed for a long time.  Photos of Krishnamacharya "flying" his students date back to 1938.  According to the AcroYoga Flight Manual, the 1980's saw the rise of something called AcroSage, which had some similarities.  Then came Contact Yoga - and then Circus Yoga.  Circus Yoga is important to me, because CY's Kevin, was the first person to introduce me to adult "flying".  He comes to Binghamton yearly for a 2-week kids circus-training event and Kristen Keuter knew him.  She invited him to Rexer's, where we taught, years ago, and we flew as a group.  It was fantastic and I was immediately hooked.  Then came Jason Nemur & Jenny Saur-Klein...they developed their system and called it AcroYoga....Acro is Greek for High and Yoga is Sanskrit for Union.  They believe AcroYoga can help fulfill our highest aim: to bring individuals into union with themselves and others.

How can AcroYoga benefit a new yoga teacher?  Simply put, it takes you off your mat and introduces you to an entirely new layer of "otherness," which is beyond your direct control.  It requires deep sensitivity, clear communication, and compassionate cooperation.  It will make it easier to "see into" the bodies, minds, hearts, & souls, of your students.

Today's practice will:

• Build Sensitivity thru Breath & Touch
• Build Verbal & Non-Verbal Communication Skills
• Expand your definition of Cooperation and "Working Out"

SOLO PRACTICE

Start Laying Flat on your Back in Corpse Posture
   Roll Head, Wiggle Jaw, Get Comfortable, Then Feel the Floor's Utter Support
   Place Fingers on Belly and Find Breath

Constructive Rest Postion
   Find ASIS with Fingers - Find Breath - Notice How Breath Affects ASIS
   Purposefully Flatten Lower back and Tuck Tailbone on Exhale - Then Counter Pose on Inhale
   Repeat for Awhile
   Keep Awareness - Feel Hips from Inside - Windshield Wiper Legs

Legs Straight Up
   Point - Flex - Rotate Feet & Toes
   Figure-4 Close In to Massage Feet - One at a Time
   Feel the Softness of your Feet - Soft Feet Feel Much Better on a Flier's Body

Stretch Long then Come to Simple Bridge
   Hold Bridge - Lower Bridge - Get Comfortable with It
   From Bridge Begin Rolling Knees Closed Then Open with Breath
   Inhale Widen the Legs - Exhale Squeeze Them Together
   Add Hip Drop on Inhale and Hip Lif on Exhale for Butterfly Bridge Lifts

Stretch Long then Return to Constructive Rest Position
   Lift - Tuck Tailbone with Breath - Harness the Breath
   Add Ab crunches with Breath - add Thigh Squeeze - Core Strngth
   Stomach Vacuum - Hold Out and Explore Knee Movements
   Stretch Long
   Hinges Several Times
   Hinge Roll to Front of Mat

All-4's ... Cow / Cat
Forearm All-4's ... Donkey Kicks

Lower Belly to Earth
   Reach for Traction ... Pull Back into Sphinx ... Engage Backside / Soften Front Side fro Seal
   Rest
   Learning to Fly on Ground Several Times - Learn Form & Strngth - Imagine Legs Holding You Up

Child's Posture

Come to Wall for Wall-Assisted Uttanasana - Hold & Explore

Come Back to Mat
   Down Dog
   Anjanayasana ... Twisting Dragon ... Twisting Thigh Stretch ... Same-Side Thigh Stretch
   Down Dog
   1/2 Squat Lunge ... Press into Half Down Dog then Back into 1/2 Squat Lunge
   Down Dog --> Plank --> Updog ... Strong Spinal Roll Sequence Between each Side

Prasaritta Padottanasana
   Side to Side Inner Thigh Stretch & Strength
   Narrowing to Come Up to Deep Goddess ... Calf Raises ... Hops

Tadasna ... Totally Relaxed Uttanasana ... Child's Posture

PARTNER PRACTICE

Without Talking - Find a Partner - Choose One to Come into Child's Posture

Assisted Child's Posture - Feel Breath - Quiet Non-Verbal Communication with Hands & Faces

Take Child's Posture Further with Wheel-Over-Child's Posture
   Really Communicating with Concise Words

New Partner

Learning To Fly - Tight is Light

New Partners

Partner Squats
   Partner Squat Opposite Hands Releases

Flying

Form Threesomes

Demo

Calibrations - Learn about Trust, Spotting, Tight is Light, Posture, Balance, Foot Placement, Etc.

Bird ... 1/2 Bow - Spotting is Incredibly Important

New Threesome

Demo

Bird ... 1/2 Bow

Some People into Bow

New Threesomes

Demo

Throne

Demo

Throne Presses

New Threesomes

Demo

Folded Leaf

Demo

Folded Leaf --> Spinal Traction --> Twists for some

Thai Massage

Find Groups of Two and Pick Someone to Receive & Someone to Give

Receiver Lays on Ground - Giver Sits Between Ankles....Simple Foot, Calf, & Quad Work
   Then Come to Sit Behind Head ... Adjust Shoulders ... Open Chest .... Work on Neck

Other Way Around

Thank Partner

Integration

Come Back to Circle

Sit Quietly with Knees Touching - Reach Hand to Neighbors' Knees  

How are Things Different?  How have You - How have We Changed?



Thanks to Emily Brown for being my Partner in this Workshop.  I think we did a great job of working the practice & lesson between the two of us.  Thanks also to John Sykas for joining us as an experienced spotter and moral-supporter.

Yin 90 Minute - Wall Supported Hip Streches

Binghamton Yoga instructor, Yvette, was on vacation for a week and we needed a gentle 90 minute replacement.  I used this sequence on one of those days.

Since these students are used to Svaroopa style yoga, they have a good awareness of the Sacrum and surrounding areas.  However, they don't hear much about Facia, so I usually spend some time introducing the idea of differences between muscle, bone, and fascia.  Then I talk about the 3 S's of Yin:

1. Softness
2. Stillness
3. Steadiness

Yin Yoga 90-Minute Sequence:

• Svaroopa Style Savasana with Tall Blanket & Bolster Stack
• Add Dirga Breath
• Svaroopa Style Half Spinal Twist
• Sacrum Supported Shoulderstand w/ Bolster
• Draw Feet Over Head for Half Snail w/ Bolster (Salamba Arhda Halasana)
• Crime Scene --> Cat Tail
• Come to Wall for Supported Forward Bend (Salamba Uttanasana)
• Hip Hump Side Stretch w/ Bolster
• Supported Sphinx
• Come to Wall for Legs Up into Wide Leg Split (Salamba Supta Upavistha Konasana)
• Wall Figure-4 --> Twist
• Legs Up Wall or Svaroopa Style Savasana with Tall Blanket & Bolster Stack

Yin 90 Minute - Outer & Frontal Hip Opening

Binghamton Yoga instructor, Yvette, was on vacation for a week and we needed a gentle 90 minute replacement.  I used this sequence on one of those days.

Since these students are used to Svaroopa style yoga, they have a good awareness of the Sacrum and surrounding areas.  However, they don't hear much about Facia, so I usually spend some time introducing the idea of differences between muscle, bone, and fascia.  Then I talk about the 3 S's of Yin:

1. Softness
2. Stillness
3. Steadiness

Yin Yoga 90-Minute Sequence:

• Svaroopa Style Savasana with Tall Blanket & Bolster Stack
• Add Dirga Breath
• Twisted Roots
• Under Leg Lengthening
• Over Leg Lengthening
• Side Psoas w/ Bolster
• Sleeping Swan w/ Bolster & Block Under Forward Knee (Eka Pada Rajakapotasana)
• Centipede (Paschimottanasana) w/ Blanket & Block
• Square Pose (Agnistambhasana)
• Dragonfly (Upavistha Konasana)
• Cat Tail
• Saddle with Bolster (Modified Supta Virasana)
• Come to Wall for Supported Forward Bend (Salamba Uttanasana)
• Svaroopa Style Savasana with Tall Blanket & Bolster Stack

Align & Flow Sequence: Pelvic Power Redux

Based on my previous Pelvic Power blog post. This 75 minute Binghamton Yoga class was taught on a Friday morning to about a dozen yogis who are experienced enough to appreciate the need to take care of ourselves.


Props:  
Chair, 2nd Yoga Mat, 2 Blocks, 1 Sandbag, and at least 1 Blanket

Start: 
Seated on floor in Sukhasana or on chair in "Ready" position

Discussion:  
Our pelvis is the epicenter of our existence.  It's where our umbilical cord connects and the "bowl" that holds all our vital organs.  Unlike many other (lower) animals, our pelvis and abdomen are not contained within an extended ribcage.  Instead, we have a basic bony structure of hips & pubis, wrapped with tough, but soft, muscles and tendons.  Every time we breath and/or move this area expands and/or contracts its contents.

Consider the F-A-B....Features-Advantages-Benefits of this area.

• Display the features of our pelvis....ASIS, PSIS, Pubic Symphysis.  Talk about how they move in unison & opposition. 
• Display the advantages of our pelvis.....The cooperation of these features builds a system capable of balancing, flexing, pressing, rotating, bending, flexing, etc in a multitude of directions and gives us humans great Pelvic Power.
• Display the benefits of pelvic power......Powerful, balanced pelvis is the epicenter of proper yoga and thus a way to unbounded health.

Warm-Ups:  Talk about visualizing pelvic features & how they work toward advantages.

Standing
Belly Dance Hip Swivels
Oblique Rotations with Variations
Air-Swim Arms & Shoulders Forward & Back
Head/Neck/Shoulder Circles with Variations
Side Squeezes
March......Add Twist......Add Elbow Twist Rotation
Hands & Feet
Head/Neck/Shoulder Circles with Variations
Pocket Stretch for Levator Scapula

All-4's
Simple Cow/Cat
Diagonal Cow/Cat
Side Squeezes
Child's Posture
Spinal Rolls
Wrist Work

Finding Our Pelvis:  Talk about the need for muscles to have range of motion.
Sit in Chair with 2nd Mat on it
Feel Sit Bones and Pelvis in Chair
Blanket Under One Sit Bone - Take Time to Feel It
   - Pause & Level - Do Other Side
Back to First Side with Blanket - C-Curve Toward Sunken Hip to Lift - Reps then Hold
   - Pause & Level - Do Other Side
Block Between Inner Thighs - Squeeze on Exhale - Relax on Inhale- Reps
Boat Pose Balanced on Chair - Add Block Between Thighs
Figure-4 Forward Fold Both Sides to Relax Pelvis and Stretch Outer Shell
Repeat Inner Thighs, Boat & Figure-4

Weeble Walk from Front of Room to Back Wall - Emphasize Ab Zipper Action, Inner Spiral
Cobra at Wall - Hold
Uttanasana Folded into Wall - Hold

Pranayama 1:  Talk about the supple pelvis facilitating intense breath.
Sit in Chair with 2nd Mat on It
Fire Breath - Exhale Version - With Fold-Over and Rise to Hold-Out
   - Repeat 3 Times

Moving Up the Body:  Pelvis is the Core and on it we build an amazing structure.  Move into the other floors. Understand that the shoulder girdle is the "pelvis" of the upper body.
On Back for Spinal Rolls w/ Sandbag
Back of Head Presses - Manually Lengthen & Massage Neck - Understand Engagment
Dolphin Plank....Dolphin Down-Dog....Swimming Dolphin
Sit Back & Stretch Shoulders
Head/Neck/Shoulder Circles with Variations
Clasp Hands Behind Back & Look Up
Reverse Table

Headstand: So strong that the entire structure can stand upside down.  Turning arms into legs.
Come to Wall with Both Mats + 1 Block
Talk about Ab Zipper Action and Inner Spiral to Float Up
Headstand Prep Variations
Headstand HOLD - Feel Shoulders Working Like Legs
Child's Posture
Head/Neck,Shoulders

Slow Flow: Take the Pelvic/Shoulder Knowledge & Emanate Out like a Flower Blooming - or a Starfish waving in the water's flow.
Balancing Flow....Simple Tree --> Floar Back to High Lunge --> Turn Sideways --> Repeat
Wide Leg --> Side Angle
Wide Leg --> Prasaritta Padottanasana --> Triangle
Uttanasana

Pranayama 2:
Sit on Chair
Nodi Shodahana - Alternate Nostril Breathing

Savasana


Conclusions:
This class was even more well-received than the first time I taught it! 

Align & Flow Sequence: Pelvic Power through F-A-B

I've been reading Eric Franklin's Pelvic Power book,and decided to base today's class on it.  This was perfect because Binghamton Yoga's Iyengar instructor, Sheila Bunnell, was away and I was subbing her 75 minute evening class.  Her students are well-prepared to find interest in smaller muscles and finer actions.

Props:  
Chair, 2nd Yoga Mat, 3 Blocks, & at least 1 Blanket

Start: 
Seated on floor in Sukhasana or in chair

Discussion:  
Our pelvis is the epicenter of our existence.  It's where our umbilical cord connects and the "bowl" that holds all our vital organs.  Unlike many other (lower) animals, our pelvis and abdomen are not contained within an extended ribcage.  Instead, we have a basic bony structure of hips & pubis, wrapped with tough, but soft, muscles and tendons.  Every time we breath and/or move this area expands and/or contracts its contents.

Consider the F-A-B....Features-Advantages-Benefits of this area.

• Display the features of our pelvis....ASIS, PSIS, Pubic Symphysis.  Talk about how they move in unison & opposition. 
• Display the advantages of our pelvis.....The cooperation of these features builds a system capable of balancing, flexing, pressing, rotating, bending, flexing, etc in a multitude of directions and gives us humans great Pelvic Power.
• Display the benefits of pelvic power......Powerful, balanced pelvis is the epicenter of proper yoga and thus a way to unbounded health.

Warm-Ups:  Talk about visualizing pelvic features & how they work toward advantages.

Standing
Belly Dance Hip Swivels
Oblique Rotations with Variations
Air-Swim Arms & Shoulders Forward & Back
Head/Neck/Shoulder Circles with Variations
Side Squeezes
March......Add Twist......Add Elbow Twist Rotation
Hands & Feet
Head/Neck/Shoulder Circles with Variations
Pocket Stretch for Levator Scapula

All-4's
Simple Cow/Cat
Diagonal Cow/Cat
Side Squeezes
Child's Posture
Spinal Rolls
Wrist Work

Finding Our Pelvis:  Talk about the need for muscles to have range of motion.
Sit in Chair with 2nd Mat on it
Feel Sit Bones and Pelvis in Chair
Blanket Under One Sit Bone - Take Time to Feel It
   - Pause & Level - Do Other Side
Back to First Side with Blanket - Do Reps then Hold
   - Pause & Level - Do Other Side
Block Between Inner Thighs - Squeeze on Exhale - Relax on Inhale- Reps
Boat Pose Balanced on Chair - Add Block Between Thighs
Figure-4 Forward Fold Both Sides to Relax Pelvis and Stretch Outer Shell
Repeat Inner Thighs, Boat & Figure-4

All-4's
Child's Posture
Spinal Rolls.....Add Side to Side to Find Pelvis & Abdomen
Wrist Work

Pranayama 1:  Talk about the supple pelvis facilitating intense breath.
Sit in Chair with 2nd Mat on It
Fire Breath - Exhale Version - With Fold-Over and Rise to Hold-Out
   - Repeat 3 Times

Moving Up the Body:  Pelvis is the Core and on it we build an amazing structure.  Move into the other floors. Understand that the shoulder girdle is the "pelvis" of the upper body.
Dolphin Plank
Dolphin Down-Dog
Swimming Dolphin
Sit Back & Stretch Shoulders
Head/Neck/Shoulder Circles with Variations
Repeat
Reverse Table

Headstand: So strong that the entire structure can stand upside down.  Turning arms into legs.
Come to Wall with Both Mats + 1 Block
Headstand Prep Variations
Headstand HOLD - Feel Shoulders Working Like Legs
Child's Posture
Head/Neck,Shoulders

Slow Flow: Take the Pelvic/Shoulder Knowledge & Emanate Out like a Flower Blooming - or a Starfish waving in the water's flow.
Tree --> Toppling Tree --> High Lunge --> Warrior II --> Triangle --> 1/2 Moon --. Tree

Pranayama 2:
Sit on Chair
Nodi Shodahana - Alternate Nostril Breathing

Savasana


Conclusions:
People really seemed to LOVE this class.  Personally, I enjoyed the balance of physique with intellect and strength with awareness.  Best of all, my hips & pelvis felt super-charged well into the next day. 

June 2014 YTT Questions

The training I'll be going to this June requires us ask three people four basic questions about Yoga.  They are:

1. What is yoga?
2. Is yoga a religion?
3. Do you need to be a vegetarian to practice yoga?
4. What benefits do you receive from practicing yoga?

It's possible that these questions could evoke some interesting conversations with the right people, however, since I've been practicing yoga for over ten years now, most of the people I know already have an informed opinion.

Person 1: Sheila - Iyengar Yoga Teacher

Practices yoga every day.  Teaches eight classes a week.  Has travelled to India several times.  40's.

1. Yoga is the union of mind & body.
2. No.
3. No.
4. For me...it integrates all layers of my being.

Person 2: Jill - Waitress & Coworker

Practiced yoga for one semester. Found it very beneficial.  30's.

1. It's an exercise.  It's stretching, breathing, focus, awareness, etc.
2. No ... some people might think so, but they're probably pretty ignorant.
3. No ... some new age people might think so but that seems unnecessary.
4. Since I've started doing yoga I feel I have less stress, more flexibility, and generally feel healthier.

Person 3: Kirstin - Customer Service & Coworker

Does not practice yoga. Cousin is yoga instructor.  20's.

1. Exercise
2. No - that's dumb.
3. No - that's like asking "Do you have to be a hippie to practice yoga?" Of course not! You can be if you want to.
4. It must be exercise because my cousin used to be a "chunker" and she's really skinny now.

Me:

1. Union of being & embodiment.
2. No.  Religion asks for blind faith.  Yoga does not.  Yoga is experiential philosophy.  A yogi makes hypotheses about existence and tests them thru direct experience.  Often running the same test hundreds or even thousands of times before drawing a conclusion.  Yoga is a technology, and art, a science....
3. No.  I know yogis from novice to nationally-known and the vast majority of them eat meat.  I understand that some people believe that eating meat is violence, but I find that to be a relatively naïve argument for far more complex question.  The fact of the matter is that even the Dali Lama eats meat.  IMHO, tying vegetarianism to yoga is totally outdated.  The most important thing for a yogi is being free to explore & experiment with any course of action.  Accepting vegetarianism without repeated direct experience and experimentation isn't yoga.
4. Bliss, Self-Awareness, and much more.

June 2014 Teacher Training Goals

I'll be attending a 14 day yoga teacher training at Lotus Life Yoga Center in Syracuse, NY this summer.  Prior to going we're supposed to develop a list of 15 goals.  The syllabus says the goals should pertain to "yourself during this training and also for your life."  That seems a bit too general to be of much use for me, so I'm going to focus on goals for the during the training, yoga practice goals, and goals for our yoga studio.

1. Immerse Myself in Yoga for Fourteen Days 
2. Enjoy Vacation with my Girlfriend
3. Be a Student
4. Commune with a deep, loving Community of similarly-Minded Yogis for a Time
5. Experiment with New Teaching Ideas
6. Learn how to Teach Better...
• ...Yoga Postures
• ...Yoga Sequences
• ...Yoga Classes
• ...Themes
7. Blog my Yoga Insights & Sequences
8. Glimpse Jason without Work for Fourteen Days
9. Develop an Understanding of the LLYC Business and Compare it to my Own
10. Prepare my Businesses & Studio so Well Before I Leave that there is No Need to Worry
11. Help my Studio's co-Director Plan her own Teacher Training
12. Try again to get my Dad to attend our Gentle Yoga Class on Thursdays
13. More Training...
• ...AcroYoga
• ...Yin
• ...with John Friend
14. Continue Visiting Physical Therapist for Insights from Western Medicine
15. Understand why people think the kind of Yoga we Practice is Ancient
16. Continue exploring the difference between Training and Straining for myself & others
17. Achieve Yoga Magic
18. Obtain Yoga Alliance 200-Hour Certification

60 Minute Flow Sequence: Ground-Up

This evening's 60 minute Flow at Binghamton Yoga will start with inspiration from this quote:

Everyone you know is fighting a battle you know nothing about.  Be kind always.
Yoga gives us the power to discover yourself and end the war for yourself and others.

---

Start with Yin to build solid foundation and inner-awareness - Kindness & Awareness.

Chest Opener - Interlace hands on top of head or under block.

Cat Tail - Not feeling it?  Add two blocks under elbows for combination of side sphinx & cat tail.

Snail - Start on block with leg variations to open hamstrings. Then roll up & over.  Use sandbag.

Traction --> Sphinx --> Seal   - Find all the back muscles from the feet to the legs and the back.

---

Move into Yang's dynamic energy to build core strength - Resolve.

Clams Shell Variation with Sweeping Top Leg

Spinal Roll-Ups using Sandbag - Hug Tight - Then Experiment with Wide Legs Toes Pointed

Side Crunches

Push-Ups with Knees Bent and Emphasis on Quality and Consistency

---

Use Yang power to become expansive - Exploration.

Balasana


Adho Mukha Svanasana


Flow:

    Eka Pada Down Dog --> Anjanayasana --> Step Back to Eka Pada Down Dog
    Float Forward to Plank with Leg Up --> Switch Sides --> Repeat Other Side

Prasaritta Padottanasana


Goddess Roll-Up and Goddess Isolation --> Goddess

---

Balance grounded Yin with reaching Yang to find Vinyasa Flow - Treatment & Process.

First Flow

   Tadasana

   Single Leg Lifted Tree Vrkasana variation

   Toppling Tree SLOW into Virabadhrasana III variation

   Step Back into Anjanayasana

   Virabadhrasana II --> Parsvakonasana --> Trikonasana

   Transtion Weight forward and float into Ardha Chandrasana

   Uttanasana --> Rise

   Repeat Other Side

Second Flow

   Tadasana --> Utkatasana Chair

   Lift Leg in Chair --> Float back into Vira III

   Fold into Eka Pada Uttanasana

   Step Back to Vira I

   Turn Sideways for Vira II

   Curl back arm behind back for Reverse Warrior

   Keep arm bound for Side Angle --> Triangle --> 1/2 Moon

   Transition into Bound Hand to Foot 1/2 Moon Hold

   Uttanasana --> Rise

   Repeat Other Side

---

Pinnacle Posture Prep

Dolphin --> Swimming Dolphin Reps

Reverse Table Top Hold

Butterfly Forward Fold Hold

Down Dog Hold

All-4's Stretching Cow Back Bend Hold

---

Pinnacle Posture - Resolution.

Come to Wall

Adho Mukha Vrkasana Handstand

Relax

Salamba Sirsasana Headstand

Balasana

Palms Under Chin Cute Pose for Neck

Double Leg Saddle or Single Leg Reclining Hero

---

Ending - Love.

Savasana

Om...shanti, shanti, shanti

Be kind always.

Yin Yoga as Anusara's Passive Organic Energy

I'm trying to integrate the Yin Yoga with other forms of yoga that I know well.  Anusara is one of them.

In Anusara terms, Yin Yoga seems to harness the power of Passive Organic Energy that "occurs when one relaxes and allows gravity to pull down and spread the body out.  It's like water naturally spreading out over a flat surface without boundaries."

I prefer to begin my classes with a few Yin-style postures because they take the student inside themselves - searching for the deep, subtle sensations.  In the morning it's like watching a flower blossom for the day and in the evening, it calms the fire that a day of action has produced.  Moving too quickly in the morning isn't a welcome encounter, moving quickly in the evening runs the risk of being too aggressive.

I believe that if a student can feel their own innate energy pulsation then there will be a greater sense of self-wonder & self-empowerment, which yields self-assurance and cuts down on imbalanced action.

Over the last few months I've developed a very clear path in energy:

• Begin by Exploring Passive Organic Energy through Yin and Pranayama
• Gather Active Muscle Energy with Dynamic Movement, Strength-Oriented Conditioning, etc.
• Find Balance & Trust with Passive Muscle Energy Combined with a Celebration of Active Organic Energy using Vinyasas, Traditional Standing Postures, Arm Balances, and a Pinnacle Pose

So far feedback is very good.  Students leave very happy.  They say they feel better than the previous way in which I organized things.  There seems to be a greater sense of clam and less need for achievement.

I look forward to seeing how this evolves over time.

Align & Flow Sequence: Wild Thing

9:30am Align & Flow 75 Minute Class at Binghamton Yoga with Focus on Breath & Movement

Centering

Start Seated on Blankets
Find Neutral Pelvis & Loosen Head Neck & Shoulders
Ohm Ohm Ohm

Introspective Aligning

PT Slump Test --> Reverse Table Prep
   Stretch Legs Straight, Interlace Hands behind Head, Tilt Chin to Chest & Roll Toward Knees
   Place Hands Behind Blankets, Fingers Mildly Out & Open, Then Lift Chest Leaving Butt Down

Come to All-Fours w/ Blanket Under Knees
Move Both Knees to One Side then Sit Hips Across Mat Other Way for Yin Side Sit

Long Reach Puppy Dog
Thread Needle & Twist on Both Sides

Stand on Knees for Gate Posture (Parighasana)
Open --> Closed Both Sides

Dynamic Movement

Come to Stand at Front of Mat

Sun-Ups


Over-Easies

   Folding Hands through Center and Bowing Forward
   Emphasis on Ease & Grace

Simple Namaskar Right Side with Anjanayasana and Sphinx
Simple Namaskar Left Side with Anjanayasana and Seal

Main Event

Standing Postures

Trikonasana --> Trikonasana --> Pavritta Trikonasana --> Pavritta Trikonasana
Parsvakonasana -->  Parsvakonasana -->  Pavritta Parsvakonasana -->  Pavritta Parsvakonasana
Prasaritta Padottanasana --> Goddess Hold

Swan Dive --> Anjanayasana --> Vira III --> Eka Pada Down Dog --> Plank Switch --> Other Side

Denouement

Swimming Dolphin Reps

Sit Back on Knees, Interlace Hands Behind, Tilt Back to Open Heart

Pull in Blanket & Blocks
Gate Open --> Closed    ....  Both Sides
Camel


Down Dog --> Eka Pada --> Flip Dog --> Wild Thing --> Vashistasana Variation --> Pigeon w/ Bolster .... Both Sides

Winding Down

Saddle Sit Lean Back on Bolster or Blankets

Shoulderstand --> Plow --> Fish

Half Spinal Twist

Closing

Savasana

60 Minute Flow Sequence: Six Part Class

Tonight I'll be teaching a 60 minute flow class at Binghamton Yoga studio.  It'll be divided into six parts:

1. Open to Grace
2. Muscle Energy
3. Flow
4. Floating
5. Expansion
6. Relaxing

These six parts loses mirror the five Universal Principles of Alignment popularized by John Friend and Anusara yoga.  To this day, I can't get over how well they fit with my practice.

Here's the class:

Open to Grace Chest Opener    2 Blocks & Blanket Side Psoas Stretch    2 Blocks Sphinx --> Seal Child's Posture Dragon Lunge Wrist Stretch	Muscle Energy Push Up Reps Rest Back on Knees Swimming Dolphin Reps Sit Back Clasp Hands Backbend Standing Squat Reps Lay on Ground Ab Roll Up Reps Ab Oblique Twist Reps Fish Roll Forward	Flow Tadasana Swan Dive to Uttanasana Anajanayasana - Right Back Ardha Down Dog - Left Up Plank - Leg Switch Ardha Down Dog - Right Up Anajanayasana - Right Forward Turn Sideways - Wide Leg Down Dog Tadasana Topling Tree to Vira III Variation Step Right Back to Anajanayasana Ardha Down Dog - Left Up Plank - Leg Switch Ardha Down Dog - Right Up Anajanayasana - Right Forward Float Forward to Vira III Variation
Floating Chest Opener w/ Partner Down Dog at Wall Walk Up Wall Handstand w/ Partner Alternative is Long Hold Dolphin	Expansion Slow Ashtanga Standing Sequence: Trikonasana --> Pavritta Trik Parsvakonasana --> Pavritta Parsvak Prassaritta Padottanasana Parsvottanasana w/ 2 Blocks --> Ardha Chandrasana --> Pavritta Ardha Chand	Relaxing Lay Back on Ground Long Hold Supta Padangustasana --> Pavritta Supta Pada Supported Shoulderstand --> Plow    with Block Supported Fish    2 Blocks & 2 Blankets Savasana

Align & Flow Sequence: Side Crane

I taught the following 75 minute Align & Flow class at Binghamton Yoga.  My goal was to create a class that used twists, balance, and core work to slowly build toward side crane.  I didn't want to doa lot of intense twists, because that's it's own thing.  This class was meant to help the yogis reach Side Crane.



One key cue that I gave during this class was to set people up in Side Twisting Egg to start Side Crane but then, WALK your feet slightly forward and around as you attempt to put your hip up on your elbow.  This extra little cue got several people in the air whom had never gone up before.

I intend to try teaching the same class with minor variations in my 60 minute Flow class on Monday.

Yin Opening

2-Block Chest Opener

Side Psoas Stretch Both Sides

Conventional Awakening

All-Fours Wrist Stretches

Wide-Leg Prasaritta Padottanasana Stance

Side-to-Side Movement à Slowly Narrowing Stance to Uttanasana

Roll to Stand

Morning Stretch

Head, Neck, Shoulder Movements

Row, Press, Biceps Curl, Triceps Curl

Oblique Twists

Hand & Foot Dynamic Stretch

Vinyasa 1

Arms Up à Goddess Arms à Float Over

Uttanasana

Right Leg Back to Anjanayasana à Hands to Thigh for Gentle Backbend

Down Dog à Plank à Ground

Lengthà Superman Same Sides then Both Sides with Goddess Arms

Puppy Dog à Down Dog

Right Leg Forward to Anjanayasana à Hands to Thigh for Gentle Backbend

Step Forward à Uttanasana

Utkatasana

Rise

Vinyasa 2

Arms Up à Crescent Right à Crescent Left à Back Right Crescent à Back Left Crescent à Goddess

Fold Over à Uttanasana

Egg à Twisted Egg Both Sides

Right Leg Back to Anjanayasana à Gentle Pavritta Parsvakonasana

Plank à Look Back à Lift Leg Hold à Lift Other Leg Hold à Floor

Lengthà Superman Opposite Sides then Both Sides with Goddess Arms

Puppy Dog à Down Dog

Right Leg Forward to Anjanayasana à Gentle Pavritta Parsvakonasana

Step Forward à Uttanasana

Utkatasana à Pavritta Utkatasana Both Sides

Rise

Balance Interlude

Tree à Toppling Tree à Hands Down à Pavritta Ardha Chandrasana à Tree

Vinyasa 3

Arms Up à Fold Over à Uttanasana

Egg à Twisted Egg Hold Both Sides

Down Dog à Plank

Ground à Salambasana à Opposite Bow

All-Fours à Thread Needle Twist with Bind to Open Shoulder Both Sides

Core

Roll on to Back & Elbow à Place Blanket Between Thighs à Flatten Lower Back & Squeeze à Rotations

Climax

Pavritta Bakhasana Both Sides

Yin Ending

Using Bolster OR Pile of Blankets à Lay Hips Across Pile and Find Ab Stretch with Rotation

Shoulder Stand à Happy Baby with Feet Together à Savasana

Yoga Axis

Modern American yoga comes in all sizes, shapes, and styles. 

Some styles are extremely conscious about alignment, while others are more focused on movement.  This dichotomy forms a continuum from very exacting alignment to consistent flow, with varying degrees of both along the way.

Similarly, yoga styles differ in intensities from relaxed holds to strong actions.  This dichotomy goes from hard to soft, with varying degrees of both along the way.

These two dichotomies can be drawn as continuous, orthogonal axises, with an X-axis ranging from Align to Flow and a Y-axis ranging from Hard to Soft.  It would look like this:

I teach at least two classes a week at Binghamton Yoga studio. 

The first class is Monday evening from 5:45-6:45pm.  It's a large class with lots of post-work yogis, who really want an exercise-oriented approach.  Therefore, I generally work this class more toward the Flow end of the X-axis and slightly north of the Y-axis.

The second class is Friday morning from 9:30-10:45am.  It's a smaller class with a more relaxed, slightly-older crowd and it's labelled "Align & Flow," so I tend to try to stay very close to the middle of both styles.

Placing my two classes on the Yoga Axis, they would look like this:

Based on my understanding of yoga-related Sanskrit and martial arts terminology, I think it would be appropriate to rename these axises as such:

• Align to Flow becomes Chit-Ananda
• Hard to Soft becomes Yang-Yin

And is drawn like this:

When I create a class, I often spend time thinking about where I want the focus of my class to be in this Chit-Ananada / Yang-Yin plane.  I also choose poses that move us through a range from dynamic movement to steady alignment and hard, intense climax to soft, slow ending.

I'd love to hear your comments about this plane.

Jason

60 Minute Flow Sequence: Conditioning

My first Binghamton Yoga blog post was entitled Barre Integration.  It was inspired by a barre exercise video I watched on You Tube, and then I worked some of it into my yoga class that week.  Well, this week we revisit some of the conditioning work we did there in a new sequence this week.

Warm Up

• Start Standing
• Head Neck Up Down with Arm Shoulder Expression Reps
• Alternate Shoulder Rolls Reps
• Downhill Skier --> Reverse Flies for Back & Shoulder Muscles Reps ... Hold
• Fold Over --> Alternate Calf Stretches Reps
• Roll Back Up
• Oblique Twists Reps
• Hands & Feet ... Over Reps ... Under Reps

Conditioning

• Plie Squat Narrow Reps ... Plie Squat Wide Reps
• Deep Lung Stretch Both Sides
• All-4's ... Donkey Kick Reps ... Both Sides
• All-4's ... Fire Hydrant Lift Reps ... Both Sides
• Roll onto Back
• Leg Extension Quad Kick to Ceiling Reps ... Both Sides
• Inner Thigh Frog Reps with Resistance
• Bridge ... Extend Leg Straight Lower & Lift Reps ... Both Sides
• Roll onto Side
• Side Leg Lift Reps ... Both Sides 
• Hinge ... Slow Decent ... Hold ... Several Times
• Hinge ... Roll Forward

Transitioning

• Forearm Plank Hold ... Lift One Leg Hold ... Lift Other Leg Hold
• Come to Ground --> Stretch Long Traction ---> Sphinx Hold
• Single Sided Bow with Reach Back to Ankle Thigh Stretch ... Both Sides
• Down Dog with Fingers Spun Out Hold
• Walk to Front of Mat
• Uttanasana
• Rise Strongly

Moving Balance Flow

• Simple Tree --> Float Back --> Lunge Balance --> Kneecap Kisses Earth
• Turn Sideways
• Lunge Balance--> Kneecap Kisses Earth --> Float Forward --> Simple Tree
• Repeat Several Times

 External Rotation

• Vinyasa
• Pigeon with Block Under Thigh Yin Length Hold ... Both Sides
• Gomukasana Hold ...Sykas Spin to Other Side

Standing Balance Flow

• Simple Dancer Hold ... Transition
• Reverse Utthita Hasta Padangustasana Hold ... Transition
• Figure-4 Squat Hold
• Repeat Other Side

Coming to Earth

• Malasana
• Crow

Yin Ending

• Cat Tail Yin Hold ... Both Sides
• Snail with Block Hold
• Svanasana

60 Minute Flow Sequence: Time to Stretch + Taking Flight

Last week's 60 Minute Flow went so well at Binghamton Yoga, that I decided to make some minor changes to the Vinyasa sequence and do it again tonight.  It combines some Yin at the beginning and the end plus some very flight-oriented work in between.

Yin Opening Yin Chest Opener   3 Min   (2 Blks, 2 Blkets, Strp) Yin Side Bed Stretch Both Sides   2 Min Each Balasana --> Spinal Rolls Down Dog --> Walk Forward --> Uttanasana Roll to Rise

Vinyasa 1 Urdhva Hastasana Swan Dive to Uttanasana Anjanayasana Right Back   Lower Knee & Stretch Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Anjanayasana Right Forward   Lower Knee & Stretch Turn Prasaritta Pada    Wide Leg Down Dog Turn to Front & Step Forward    Uttanasana Egg Roll to Rise

Vinyasa 2 Standing Strap Chest Opener Uttanasana  --> Utkatasana High Lunge Right Back Vira II --> Parsvakonasana --> Trikonasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up High Lunge Right Forward Vira II --> Parsvakonasana --> Trikonasana Turn Sideways Wide Leg Down Dog Prasaritta Padottanasana    Tripod Balance Uttanasana  --> Utkatasana Roll to Rise

Vinyasa 3 Clasp Hands Behind Back & Strong Upbend Fold Over into Drinking Bird Utkatasana High Lunge Right Back Vira II --> Parsvakonasana -->                                Ardha Chandrasana Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Vira II --> Parsvakonasana -->                                Ardha Chandrasana Turn to Front & Step Forward    Pada Hastasana Malasana Roll to Rise

Vinyasa 4 Vrkasana Right Foot Up Float Right Back to Ardha Chandrasana Transition to Vira III Step Back to Ashta Chandrasana (High Lunge) Eka Pada Down Dog Left Up Plank Leg Switch Eka Pada Down Dog Right Up Right Forward to Parsvakonasana Float Forward Ardha Chandrasana Transition to Vira III Swivel Back to Vrkasana Tadasana Bakasana Crow  Balance Bakasana Crow  Lift Bakasana Crow  Pick Up Leg

Yin Close Traction on Belly Yin Sphinx --> Seal   2 Min Balasana --> Spinal Rolls Yin Twisted Roots Both Sides  2 Min Each Yin Snail  3 Min Fish Matsayasana Savasana    20 Breaths Roll to Side Relax Sukhasana    20 Breaths OM...om shanti, shanti, shanti,