June 26, 2009 - Posted by Alice - 0 Comments
Natarajasana :: King Dancer Posture
With ha meaning sun and tha meaning moon, hatha yoga is commonly translated as the yoga that brings union of the pairs of opposites.
Excercising postures or Asanas in Hatha Yoga has two essential objectives. The first is that to practice any real meditation, one needs at the least one posture in which one can be perfectly comfortable for a longer period of time. The more such postures one can master, the better the basis for developing the inner meditation techniques.
The second objective of excercising asanas in Hatha Yoga is to bring health and energy to body and mind by opening the nadis. When such excercises are regularly perfomed, the path of hatha yoga is opened automatically, though one still has to follow it further.
The mere mastering of postures is no objective in itself, though mastering various postures certainly strengthens the power of will and concentration and the habit of not paying too much attention to the information input by the senses.
Thus practicing asanas in Hatha Yoga directly opens the path to Prathyahara and Dharana.
May 19, 2009 - Posted by Alice - 0 Comments
The process of getting to know the girls has presented its challenges as well as benefits. Seeing them develop a unique sense of confidence due to a connection to a particular yoga pose is very exciting. Conversely, when I know which students present more fo a challenge it almost creates more intimidation or at least anxiety for me in knowing how to work with this individual’s needs.
I enjoy the spontaneous questions and opportunities to share why I love yoga and feel that it is worth sharing. Most recently I fielded questions such as: “why do we even do yoga, its not like I lose any weight”. I replied that I find yoga’s health benefits in many ways, because it helps create new habits, and desire healthier food and activities. They started going off in all kinds of directions, “Are you a hippie? Do you smoke pot? Can those hindu guys really fly?” Fortunately there was a staff member volunteer there to redirect their less appropriate questions…
Adapting to a new style of teaching yoga, to students who are more or less willing than the usual “yoga crowd” has taught me a lot about making yoga accessible and its history understandable.
I enjoy the challenge of reaching them, they are always so happy after class, and even say things like “yoga gives me so much energy after class!” even when they are shuffling their feet and complaining on the way to class.
May 6, 2009 - Posted by Alice - 0 Comments
An Open Letter to Ashtanga Yoga Students
from David Williams
When I travel to other parts of the world to teach yoga, there are several major concepts about how Ashtanga Yoga is taught and practiced that I feel are important to share with my classes. I base these concepts on my 35 years of personal study, observation, and uninterrupted daily practice.
First and foremost, I hope you can learn from me that, in your practice, if it hurts, you are doing it wrong. Throughout the years, I have observed that too many people are hurting themselves and hurting others. Yoga practice can be—and should be—pleasant from the beginning to the end. What is important is the mulabandha and deep breathing; with daily practice, it is inevitable that one will become more flexible.
I have learned from my own practice and observation that pushing one’s current limitations to get into a position can result in injury, which in turn results in needing to rest the injury to recover so one can resume practice. This entire sequence of events is not only unpleasant, it is contrary to my belief that through slow, steady daily practice, one can achieve greater flexibility by generating one’s own internal heat to relax into positions, rather than being forced into a position. I have observed that this slower, steadier method is not only healthier, but it also allows one to develop greater flexibility of a more lasting nature than the kind of method that is forced. Unfortunately, as many have found, pushing one’s current limitations can result in having to severely curtail or limit activity during recovery. This cycle can lead to unpleasant associations with one’s yoga practice, rather than the pleasant experiences I work to instill and feel are necessary for a lifelong practice.
In my workshop, I want to show each of you how you can do the Ashtanga Yoga series in a lifelong practice that is a totally pleasant experience. I suspect that when you first saw the practice, you said to yourself, “If I did this, it would be great for me!” So, here you are—you have observed the practice, and you want to continue it. The key is being able to continue practicing yoga for the rest of your life. From more than 30 years of observing thousands of people practicing yoga, I have realized that those who continue practicing are the ones who are able to figure out how to make it enjoyable. They look forward to their daily practice, and nothing can keep them from finding the time to do it. It becomes one of the most pleasant parts of their day. The others—consciously, subconsciously, or unconsciously—quit practicing. It is my goal to do everything I can to inspire you to establish your yoga practice not just for the few days that we are together, but for the rest of your life.
Second, I hope to share with you my belief that the ultimate goal of yoga is not to increase flexibility and strength. Increased flexibility and strength are simply the natural results and benefits of daily practice. While additional flexibility and strength are important and apparent benefits of yoga, I believe the goals of yoga practice are self-realization and keeping oneself balanced and healthy on a daily basis. Health is your greatest wealth. The body knows how to heal itself; all it needs is the energy. Energizing, rejuvenating yoga practices can be the source of this energy.
Last, I hope you will find that my workshop is for everyone at all levels. I am occasionally asked if someone is “good at yoga.” I quickly respond that the best yogi is not the one who is most flexible, but the one who is most focused on what he or she is doing and the one most intensely doing the mulabandha and deep breathing. It is with some sadness that I have observed people “competing” with their yoga practice. I have also observed others who are discouraged in their practice because they feel this competition and worry that they will never be able to do their practice with the flexibility and skill of others more advanced in the series. My goal is to convey the idea that the greatest yogi is the one who enjoys his or her yoga practice the most, not the one who can achieve the ultimate pretzel position. It is my belief, and I hope to convey this to you, that in your practice of this moving meditation what is really important is what is invisible to the observer, what is within each of you.
I believe in yoga. I believe that anyone who has the desire can do the Ashtanga practice, perhaps with personal modifications, in a way that is totally pleasant. For years, I have said, “If someone said to me, ‘You have 15 minutes, one hour, etc.; do something good for yourself. You can use barbells, bicycles, or whatever,’ I would start doing the Ashtanga Yoga Salutations to the Sun and First Series.” If someone can show me something better, I am ready to learn it. In my more than 35 years of searching, I have learned five or six systems of yoga practice. For myself, I have not found a better physical, mental, and emotional fitness program than the Ashtanga Yoga system. I hope you will feel the same after our days together.
I look forward to sharing my practice and experience with you.
Yours in yoga,
David Williams
via Kripalu Yoga
March 30, 2009 - Posted by Alice - 0 Comments
My First Day Teaching at RAD
The girls were familiar with me, as I had observed the class with the previous teacher for 2 weeks in advance. I felt prepared, but still nervous and excited. I felt lucky that the girls were already familiar with yoga, which helped boost my confidence initially.
One of the girls was new to the facility, her first question to me as we began to settle onto our mats, passing around seat pillows and blankets was “What is yoga?” I began by explaining how I best understood and experienced yoga, that it is essentially the science of relaxation, teaching us to find comfort in each pose and teach our bodies to release tension. As I spoke some of the girls energetically contributed with their ideas which were pretty similar to my explanation. “Yoga helps you relax” and “Yoga stretches your muscles!”
The one of the more experienced girls was ready to begin and requested we start the “check in”. So we explained what that entailed, such as sharing our name, any physical troubles, injuries, sharing our energy level today on a scale of 1-10, and picking a word for our focus during the practice. This part is always particularly interesting to me, for it is the moment of the practice when I feel like I receive the most insight into each girl’s needs and personality.
I began the sequence seated, as I am accustomed to beginning and ending my yoga practice. I found the eyes closed to be one of the first challenges, as giggles led me to open my eyes and observe the girls. I continued with my instructions, observing as I brought our focus onto the breath. I asked them to place their hands on the belly, relaxing the muscles with the inhales and feel the belly and lungs empty with the exhale. I felt the need to incorporate more movement, as the distractions quickly became more frequent, giggles and conversations and such. We moved forward into cat and cow pose, as I explained the linkage of breath and movement in yoga. I led us into childs pose, then forward again to table-top on hands and knees.
I remembered from a previous class I had attended, that the girls found downward facing dog quite difficult to hold, so I focused on some core and strength building in table-top. We extended one hand forward, then the opposite leg back. I knew this would be hard enough for some, but a couple girls are pretty athletic so I encouraged them to take the backbend variation, reach back with the extended hand and bending the extended leg for a bind. Most of the other girls attempted the variation, some moving too fast, and toppling over, but that is why I like this pose, it is so close to the ground already! I noticed some serious lack of attention to alignment, so I tried to address it, but I feared calling out individuals and making them feel too self-conscious. As my teaching and experience with new and different teachers has progressed, I have become more comfortable with taking the time in a class to seriously pause and address alignment issues, such as in chatturanga. I intend to bring this focus more strongly in the coming weeks. After moving onto the next side, we took child’s pose again, then lifted hips into downward facing dog. We stepped forward into a forward fold, then up to standing in mountain pose. Trying to regain focus here, I asked the girls if they remembered the name of this pose. Eventually they grew more focused as they grasped for an answer. One girl answered “Standing Pose?” more in a joking manner than serious response. I jumped on it, eagerly affirming her guess, explaining that Mountain Pose, or Standing Pose is a strong spine lengthening and grounding posture. We aligned our toes, heels, engaged our legs, tilted the pelvis back and lifted each vertebrae through the crown of the head. I had read in preparation about some ideas for kid’s yoga and one of the most common idea was a creative yoga sequence, where the students create a yoga pose, explaining its name, and why they like it. Focus wavered but as each girl took their turn we tried new poses, and shared something about ourselves. One of the girls recreated a creative pose she had done in an earlier week, that had many similarities to a lotus pose, balanced on the knees. I took this pose, demonstrating the student’s creative pose’s similarities to an advanced posture. All the girls then attempted to find lotus with their legs, which I instantly regretted, due to the advanced hip flexibility requried. I hopped up to standing and asked them to join me, explaining that the pose required hip flexibility, and we would take some poses to work on that hip opening.
One thing that struck me was the reluctance of the girls to hop up and down, as most yoga students who bring themselves to a gym or studio, pay for a class, and attend of their own desire actually look forward to! After a pose brought us from standing back to the floor, and some distractions or physical limitations made it clear to me that we needed to find a new direction, I hopped to my feet, and asked the class to join me standing. One girl rolled her eyes, and mumbled a protest at my apparent inconsistency in choosing “up or down”. This reminds me of when I first experienced a yoga teacher who began a class with nearly 20 sit/stand repetitions which I felt was too easy/pointless to me until she emphasized the no hands rule… I then discovered the challenge in accessing those muscles and flexibility. I know most of the girls at RAD would find this very difficult, but I would enjoy seeing how this pose would go over.
We then went through some different hip openers, such as pigeon pose, then a twist in ardha matsyendrasana.
At one point I had lost so much control of the class that the student next to me began loudly reminding the other distracted students who were very engaged in a conversation that I was the instructor and required their respect and attention… it took some prodding, but eventually they returned their attention to me. I had been attempting to continue with the sequence, either letting them follow along or not, and I realize I let the “reigns” of control slip with my relaxed instruction. I now recall how Lauren emphasized that respect is a big key word with the girls, and to remind them that you respect them, and require their respect and attention. I probably didn’t warrant their respect with the lack of confidence and leadership I was demonstrating, but demanding obedience is not one of my personality strengths, so I will have to work on this aspect!
We completed the class with bridge pose and savasana, corpse pose. During savasana, I led the girls through a guided meditation, and I chose one that I have enjoyed ever since one of my fellow students at the Street Yoga teacher training led us all with a visual imagery meditation involving a rainbow/chakra spectrum of flowers. It began in a pure white room, and one of the girls immediately asked “Like Isolation?” oops. She also solved my problem by stating she would rather be on a beach! So we began on a white sandy beach, with white clouds above and white foamy waves 
I loved how the meditation completely transformed them from their fidgeting and resistance into calm, peaceful, and relaxed!!
This week after the class I went to the Lululemon store to find one of those decks of cards that show yoga poses and actually list all the benefits of the pose, for I think they will be a great source of inspiration and knowledge for the girls!
March 24, 2009 - Posted by Alice - 0 Comments
a quick moment
guarded in my heart
a slow breath
resting in my lap
heavy eyelids
reveal a twilight morning
the joyful profusion of love has emerged
green
growth
vibrancy
life…
is breaking ground
getting stronger
finding roots
achieving flight
the little moments to myself in the morning
are jewels of peace that rattle around in my mind
as they click together
the vibration spreads a smile across my face
my shoulders relax
my eyelids slide halfway shut
as I reflect on the peace
my peace
your peace
March 10, 2009 - Posted by Alice - 1 Comment
since this is an issue most of my girls at the RAD unit deal with, I want to have a record of some low back yoga ideas!
another resource: yoga journal’s collection of theraputic yoga poses for the back
Many people believe that rest is best for a painful back, but actually, what your back really needs when it’s hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.
YOGA EXERCISES FOR YOUR BACK
A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.
CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.
WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.
SAGE TWIST: Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.
PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.
FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.
LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.
Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer. Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html
February 12, 2009 - Posted by Alice - 0 Comments
I just got an email about a possibility of teaching at the RAD juvenile detention center for girls here in Portland with Street Yoga. It fits perfectly into my schedule, and I am going to try my best to make it happen!! So of course, I started some research, and the first link I chose provided this first-hand experience with a wealth of insight:
The following was written in Winter, 2007 by Free Thomas, our primary Juvenile Justice teacher.
He writes: ”I am now into my 3rd month teaching yoga to male teenagers in the RAD unit at Donald E. Long facility. I certainly knew from the beginning that this would be a challenge, yet I had no idea in what ways. Luckily, before I ever stepped foot in the unit, the staff had been talking up yoga and getting the guys excited because “Yoga” was coming!
This elusive and mysterious word seemed to have captured there interest, “yoga? What is it?” Most had heard of if, but few-to-none had ever done it. So the first class went as smooth as I could imagine…because for them, it’s like tasting the first sip of something that could be delicious. Then the second class came, and by then, almost every teen had decided that they hated yoga, they did not like it, when I asked them, what don’t you like about it, they respond, “it sucks, I don’t like it”, Not shaken, I asked, “Well, what “sucks” about it? Help me out, be specific. If you tell me, I can adjust to make it better for you.” “I just hate it.” they respond with resistance to expand.
Classes continue twice a week, every Tuesday and Friday. The resistance to yoga, to me, to my ideas, to my words, to breathing, to stretching, to relaxing, to being quiet only thickens. What is it that I can say or do to help them understand that Yoga is actually GOOD for you? No matter what I say, or do, it’s like running into a brick wall. I know that there is nothing I can do to convince, they have to discover it for themselves. After a month or so, I began to notice that the resistance is still strong on the outside, most vocally or energetically express they still dislike it, they despise it, they deplore it…that “everything was great until yoga class.” Yet, they balance on their hands for the first time in bakasana (crow pose) and they smile and say “Check ME out, I can do it!”
So I am beginning to think that maybe bits and pieces and moments in the class are actually fun and enjoyable. Usually, after they have a positive little breakthrough and smile, they say, oh my wrist hurts…following up the positive with a negative. If its not one thing, then its another. ‘What to do, What to do?’ I thought and thought. How can I get these guys to release the resistance to yoga? They complain that they don’t have a choice!
The policy of the RAD Unit is that they can choose to do yoga or they can do “Strength Building” – which I finally found out is small mountain of paperwork where they have to write out an express emotions and how to change them for the better. Most seem to perceive that as so awful, that they would rather “suffer” through yoga class. So the guys insist that they really don’t have much of a choice. After a really tough class the other day where we all pushed each others buttons, I had a clear breakthrough: You can choose to have a positive attitude toward yoga or choose to have a negative attitude toward yoga, that is the REAL choice. Yoga, or anything in life for that matter is ALWAYS more difficult if you have a negative attitude towards it. And chances are, if you choose to create a positive attitude, then life will get easier and better.
So next class, before going to the gym, I tell them the new “policy”: they either choose a positive attitude toward yoga or a negative attitude toward yoga. That is their choice, but, only positive attitudes are allowed in my class. Period. This is the gold I have been waiting to figure out. It is so simple. The choice shifts from an external motivator (ie, yoga vs. strength building) to an internal process (choosing a healthy attitude).
Yoga is no longer about being forced to do something they don’t like, it is about realizing they are self empowered to choose whichever attitude they want. It seems they “get it”. Immediately, the results show: more focus, dramatically less resistance. I begin using positive affirmations like mantras, repeating, “I feel good breathing in, I feel good breathing out”. I reinforce why I love yoga and how it helps all aspects of my life. By the Second class of the new policy, the guys started spontaneously teaching sun salutations. The 3rd class, four guys each took a turn teaching each other … how ‘bout that? From strong resistance to teaching just from the simple change in mindset and attitude! So the 3rd class of the new policy, an amazing thing happened.
We went through the class and we were having fun, being challenged, noticing improvement in the poses and their focus and relaxation. Per usual, we close the classes with chanting “Om”. They really seem to dig chanting. So today we got in a circle, and I instructed the English chant to repeat, “Yoga makes me Strong, makes me Calm, makes me Whole.” (Yes we are all retraining our mindset to be positive with yoga, it works wonders). As I was demonstrating the chant, they guys began to spontaneously hold hands in a circle and then chant together.
Let me repeat that, eight male teenagers in juvenile detention chose to hold hands in a circle and they did so willingly and enthusiastically!!! WHERE DID THIS COME FROM?!? What an amazing example of how mindset and attitude can shift people very fast into a much happier and supportive way. For me, the rewards of that moment were so deep because I realize that we are making an impact and that we are changing lives a little and a lot. Thanks to those amazing guys in the RAD unit at Donald E. Long, they really are all incredible and bright young men.”
via: Street Yoga website
February 10, 2009 - Posted by Alice - 0 Comments
The past two days I have overcome my slothy inertness and risen before 6am and found my way to my mat. The space where T and I practice yoga has become so green and full of life, that I cannot help but notice the flowering of spirit in our sacred space.
My current practice is centered at The Bhakti Shop in my neighborhood, and the inspiration for my own classes is priceless!
My home practice is consistently Ashtanga, but I know my beginner/intermediate students enjoy the creative vinyasas that I fell in love with when I started yoga.
Savasana is such a creative time for me, although part of my mind/ego tells me to be quiet and still the mind, I relish the inspiration and connective thoughts that flow and shape my day.
So I will rise again, before tomorrow’s sun and salute.
December 15, 2008 - Posted by Alice - 0 Comments
