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