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