Align & Flow Sequence - Spring Sun brings Morning Calm - 90 Minute

It's early March and it's still really cold but the sun is really bright & strong today.  It's not just peeking it's head in & out of the clouds.  It's here to make a statement.  In accordance, our morning practice will begin soft, like a rising sun, peek through the clouds with some strength and continue to rise in the sky with flow.

Yin Release - Sun Peaks Over the Horizon

  Start with Legs Up the Wall
   Use a comfortable distance, breath
   Add a Face & Neck Self Massage

Figure-4 at the Wall
   Let Butt rise up off the ground & explore the angles
   Feel the Glute stretch wrap up around the side of the thigh and into the hip

Wide Legs at Wall
   Bring awareness to Pelvis
   Feel the locus of so many tendons giving way to bright sun

Back to Mat

Support Sphinx with Bolster
Transition into Elevated Crime Scene
Bolster-Supported Cat Tail
   These 3 poses stretch the entire Hip, Abdomen, and Quad - Move Slowly

Butterfly Wide Knee Forward Bend
   Explore Neck Positions

Centipede Straight Leg Forward Bend
   Use Rolled Blanket Under Knees to Stop Hyper-Extension

Dynamic Movement - Sun is Rising

All-4's Cow / Cat

Sit Back for Wrist Stretches

Down Dog with Head Resting on Bolster to Calm the Brain
Sit Back down Straddle the Bolster and Breath
REPEAT with Variations: Open Chest, Stretch Neck, Breath

Onto Belly
   Single Leg Lifts
   Double Leg Lifts Exploring ability to Cow/Cat Tailbone in this Position

Child's Pose
Crescent Child's Pose

Rolling Over onto Side
  Top Leg Sweeping Rotations
  Relaxed Stretch like Side Hip Hump without Bolster

Onto Belly
   Alternating Leg Hamstring Curls
   Double Leg Hamstring Curl Hold - Then Explore Cow / Cat Tailbone Action

Child's Pose
Puppy Dog
Crecent Puppy Dog

Forearm All-4's for Heart Pump Shoulder Action

Long Hold Down Dog

Slow Walk to Front of Mat Rag Doll
Chair Knee Position Exploration
Rise to Stand

Flow - Sun is in the Sky

Open Heart Standing
Arms Wide - Strong Embrace

Tadasana --> Hands Heart Center --> Arms Goal Post --> Flow Center/Out Many Times

Arms Up Fold Over Beginning a Long Series of Simple but Self-Directed Flow

Surya Namaskar A Sequence - Leading the First Series
   Swan Dive
   Forward Fold
   Lunge
   Plank
   Belly --> Backbend
   Child
   Down Dog
   Lunge
   Forward Fold
   Rise
REPEAT - Counting Breath but Not Giving Too Much Direction - Let People Find Their Own Way
At Least 2-3 Times Per Side, Time Permitting

Add Extra Poses if there's Time

Integration & Relaxation - Basking in the Sun

Find Way onto Back on Ground

Figure-4 --> Figure -4 Twist Long Hold

Savasana

Yin 90 Minute - Incorporating Myofascial Release Techniques

Tonight's sequence mixes traditional Yin postures with some myofascial release techniques using a tennis ball.  We begin with Yin to calm the body and release the fascial sheath.  Then we sprinkle in some myofascial release to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in underlying muscles.  Then we return to Yin techniques to recapture the calm, meditative state we all love.

Props:

• 2 Mats, staggered sideways to create a wider pad
• 2 Blocks, I prefer the soft blocks for the calf stretches we'll do, but to each their own
• 1-2 Sandbags, I prefer 2, but many people don't seem to make much use of the second
• 1 Bolster
• 2-3 Blankets
• 1 Tennis Ball

Seated Introduction - Words above plus the idea of fascia vs muscle

Side Hip Hump w/ Bolster
   - Contemplate sensation & differences before switching to other side
   - End with sacrum supported on bolster knees toward chest


Figure-4 w/ Bolster
   - Explore slight asymmetries

Happy Baby w/ Bolster
   - Explore Straightening Legs toward Half Plow

Onto Belly --> Relaxed Sphinx over Bolster  --> Rise toward Elevated Sphinx
   - Move Knee Up on Side Creating Serious Asymmetry in Elevated Crime Scene
   - Support Head

Come to Wall --> Forward Bend into Wall

Calf Stretches at Wall w/ 2 Blocks
   - Really explore Straight & Bent Knee, Left & Right Rotation
   - The Bottom of the Foot is Still the Backbody

Come back to Mat --> Foot Stretches

Sit Back --> Wrist Stretches
Set up Tennis Ball between 2 Blocks for Forearm Myofascial Release

Come to Wall for Tennis Ball Myofascial Release
   - There are literally thousands of ways to do this, just pick something simple and explore

Return to Mats --> Cat Tail
   - This Twisting Backbend opens the entire frontbody
   - Contemplate sensation & differences before switching to other side

 Sit back and Stetch Neck

Uppavistha Konasana
   - Relexed Form
   - Use Bolster or Blocks to Support Head

Half Marichyasana Glute Stretch Twist
   - Don't think traditional posture - focus on feeling the glute release

Build Svaroopa Stack with several Blankets and Bolster on Top
   - Get Heels Off the Ground - Higher is Fine
Savasana

Algin & Flow Sequence - Forward & Back Core

Forward & Back Core

Align & Flow Sequence for 90 Minute Class

Friday, February 26, 2015, 9:30am - 11:00am

www.BinghamtonYoga.com

This morning's class received really great feedback, so I thought I'd Blog it for future reference.  I believe the nature of this sequence probably works better in the morning than in the evening since the postures tend to excite the body and because the climax is so close to the end.

The focus is on staying within the safe-zone of action - being able to become strong and flexible when needed only to return back to the center more well-informed and better able to handle the extremes of life.

At no time does this class go beyond the boundaries of breath awareness.  The abdominal work must match the breath and the flow near the end cannot go too fast.  We want to energize from a parasympathetic place.

YIN

Side Hip Hump
Star Forward Fold
Belly --> Traction --> Sphinx --> Seal
Child --> Crescent Child
Figure-4 Twist Reclined

ANTERIOR CORE

Slow Crunches with Emphasis on Breath & the Relaxed Moments
Oblique Twists using Sandbags with Emphasis on Exploration of Spinal Column
Feet Up, Lift Head/Neck/Shoulders --> Hinge & Hover
Half Twist Side Crunches
Feet Up, Lift Head/Neck/Shoulders, Point Toes to Sides of Room --> Hinge & Hover
Flat --> Low Boat ... Becoming Aware of  Toes Effect on Core
Oblique Twists using Sandbags Going Deeper & Further
Egg Rock 360 Rolls

Belly --> Sphinx --> Elevated Sphinx with Exploration of Sides
Seated Star to Half Hero Twist for Ab Release
Half Marichyasana Glute Stretch

POSTERIOR CORE

Down Dog --> Plank --> Updog Flow
Child --> Crescent Child
Forearm All-4's --> Donkey Kicks

Belly --> Flat --> Single Leg Lifts Slow with Breath
Double Leg Lift ... Hold ... Explore Tuck & Lift of Tailbone
Stand on Knees --> Pizza Arm Rotations
Camel
Down Dog --> Plank --> Updog Flow
Forearm Heart Pump
Camel

Energized Flow

Down Dog --> One Leg Down Dog
High Lunge --> Pizza Arms --> Warrior II Exploration
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Down Dog --> One Leg Down Dog
Lunge --> Parvritta Parsvakonasana
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Wide Leg Down Dog
Move from Side-to-Side
Come to Stand
Find Tadasana
Close Eyes & Find Equanimity
Single Leg Balance with Eyes Closed Then Open Eyes - Feel the Difference
Both Sides

Ending

Paschimottanasana with Blanket Rolled Under Knees
Half Spinal Twist
Savasana

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!