No Comments// Posted in Yoga by Alice on 06.20.11.
Teaching yoga brings such joy into my life… witnessing the successes of my students expands this joy from a personal experience to a truly communal effort. I am forever grateful to my many teachers who have provided such a solid foundation for me to move forward and share this love for yoga and its profound effects in one’s life.
Kathryn Budig is a rising star in the yoga world, and after watching her classes, reading her yoga articles and watching her activity on various social medias, I can’t wait to meet her in Portland!
This morning, she shared her unique take on a challenging posture, Eka Pada Koundinyasana I.
I love to introduce this advanced variation in class, but often find myself as intimidated as my students with explaining the subtle mechanics of finding flight. I don’t think I will forget the illuminating description Kathryn uses in her post, to “caffinate the legs”!
“Extend through the ball of the left foot and spread the toes. Highly caffeinate this bottom leg! Put as much extension into the left leg as possible, extending through the back of the kneecap and engaging the entire length of the leg.”
As you can see from my glorious backpacking adventure photo above, a little lion’s roar can help with your balance in precarious situations!
Join me at Yoga Bhoga this week, to explore flight dedicated to the sage Koundinyasana.
No Comments// Posted in Acro/Partner Yoga by Alice on 04.28.11.
This past weekend was the most beautiful, happy, energizing, communal, loving and exciting time I have had in a while! Portland had its first beautiful, skin baring day, and the city was drunk on Vitamin Sun!
After teaching my noon Power Yoga class, a few friends and I headed to an Earth Day Festival held at Washington High School in the Buckman neighborhood. I have been studying my Acro Yoga manual diligently, and had some big ideas in my head. This balance of learning, practicing and perfecting is so wonderful to explore with a partner. Everyone I hear talk about Acro Yoga usually ends up sounding like this: “I am hooked” “I am addicted to Acro Yoga”… Pretty much, once you experience that exhiliration of flight, there is no going back.
Of course the personal practice of yoga is where it all stems from, for if you can’t find your center, then you can’t surrender to your base, or provide the foundation for your flyer. But combining forces in such a dramatic fashion, ah that is the stuff that life is made of. I see a summer of flying for 2011!
My friend Anna, is an amazing yogi! If you can believe it, this was her first time flying! She listened to all of my instructions, and trusted my completely. I can’t wait to play again!
1 Comment// Posted in Wisdom by Alice on 01.24.11.
“All yoga practices ultimately engage the movement of prana—the innate life force. Prana enables the body to move and the mind to think. It is the intelligence that coordinates our senses, and the perceptible manifestation of our higher selves. By becoming more attentive to prana—and enhancing and directing its flow through the practices of hatha yoga—we can invigorate the body and mind, develop an expanded inner awareness, and open the door to higher states of consciousness.”
-- Yoga International • A Publication of the Himalayan Institute
My teacher asked me to imagine the spine. Close my eyes and see what my spine looks like. Oh, and keep breathing. Breathe. Spine. Breathe in, go up the spine. Breathe out, go down the spine. Inhale from the roots rising up from the tailbone, up up up to the crown of the head. Exhale, float down the spine, sinking, deeper, heavier, down to the sacrum, the base of the spine. And continue.
With each breath you take, prana and apana organize the movement of bones and muscles. Prana lengthens and extends, finding that upward current of liberating energy. Apana descends, grounds, taps into the manifesting current of life force.
What does my spine look like? Is it ivory hued, knobby, and curvy? Long, tall, straight, stacked? Wrapped in muscle, surrounded by nerves, supporting my skull.
All these thoughts are a product of the mind. The breath guides the mind to remember keep moving. Which the mind likes. (oh that monkey mind, so agile!)
The mind drifts off… (what’s for breakfast? what is the weather like today? did i finish my laundry last night? what did that email really mean? Oh! Yea. Ok, breathing in, breathing out….)
And this is my practice. I practice breathing. Concentrating. Connecting with the source of light that lives within me. Finding that dynamic movement, all while finding stillness in the body. One day that effortless state of silence will require no concentration, only pure consciousness, pure peace and contentment. Practice and all is coming. That is what I believe.
No Comments// Posted in Street Yoga by Alice on 01.23.11.
Street Yoga brought together Wonder Woman and some mini Super Heros for a silly, creative, awesome good time on the yoga mat. Hosted by Sellwood Yoga in one of the cutest neighborhoods in Portland, Wonder Woman caused quite a stir as she spread the news along 13th Ave.
Featuring Street Yoga volunteer Laura Atkinson as Wonder Woman, all donations were a benefit for Street Yoga programming at Harry’s Mother. Founded in 1976, Harry’s Mother provides comprehensive 24-hour crisis intervention, emergency shelter and individual and family counseling to runaway youth, ages 9 to 17, and their families in the Portland Metropolitan area.
Brianna Jonak shared her experiences as the volunteer yoga instructor who works directly with the Harry’s Mother youth. I also have had the privilege of teaching to this group as an understudy/substitute teacher. The class is hosted by the generous donation of Hawthorne Wellness. Their studio is one of the most beautiful I have ever seen, with large floor to ceiling windows facing a well loved garden of native perennial plants. I feel so blessed every time I enter and prepare the space for these troubled teens, and rejoice in the opportunity to provide them some peace and love in a time of need.
Street Yoga :: Flickr Photostream
2 Comments// Posted in Wisdom by Alice on 12.18.10.
tadasana ~ prana/apana breath meditation ~
classical sun salutes (16 total – 8 on each side) * surya namaskar
utkatasana – chair pose
[right leg]
parvritta utkatasana – twisted chair pose (hands in namaste – prayer hands)
parvritta parsvakonasana – twisted lunge
eka pada koundinyasana A – advanced arm balance with extended legs
chatturanga dandasana – low pushup
urdhva mukha svanasana – upward facing dog
adho mukha svanasana – downward facing dog
*
trikonasana - triangle
ardha chandrasana - half moon
parvritta ardha chandrasana – twisted half moon
parvritta trikonasana – twisted half moon
utthita parsvattonasana – pyramid pose – intense forward fold
urdhva prasarita ekapadasana – standing splits
virabhadrasana III – warrior III
*chatturanga dandasana > urdhva mukha svanasana* repeat 5x – low pushup to up dog, repeat
shalabhasana with arms extended overhead > super man rolls (r/l) – locust pose
sphinx pose
ardha bhekasana (r/l) – half frog pose
sphinx > pincha mayurasana (transition to forearm plank > dolphin > forearm balance)
downward facing dog (opt balasana)
[repeat left leg] *on second leg skip forearm & belly work. move to downward facing dog, pike handstand kicks. aka shakti kicks.
rest in balasana – child’s pose
[right leg]
virabhadrasana I – warrior I
vira II – warrior II
baddha parsvakonasana – bound side angle
bird of paradise
upavesasana – anjali mudra – deep yoga squat with prayer hands
“marichyasana arms w/ yoga squat”
standing marichyasana A
upavesasana
[repeat left leg]
*reverse table top > uth pluthi (heels on floor, legs straight)* [repeat 5x]
paschimottansana – seated forward fold
[right leg]
ardha badha padma paschimottanasana – half lotus forward fold (seated)
kasyapasana – side plank with half lotus bind
[repeat left]
ustrasana – camel pose
supta virasana - reclined hero’s pose
reclined heart opener/backbend with a block under shoulder blades, knees bent
mini savasana
*halasana > tadansana hops* 5x
[right leg]
natarajasana (with strap) – dancer pose
natarajasana B
*switch legs
natarajasana A
baddha ardha chandrasana
*** i just found out this pose is called ardha chandra chapasana - half moon sugar cane pose
natarajasana A
natarajasana B
twisted bound half moon
natarajasana B
utthita padanagustasana A (3 breaths)
*repeat other leg
malasana
adho mukha svanasana
[right leg]
wild thing
eka pada raja kapotasana (with bent knee backbend)
vamadeyvasana
anyaneyasana
hanumanasana
cheek stand (like mayurasana with legs vertical)
adho muka svanasana
[repeat left leg]
sirsasana (tripod headstand)
practice *hangback transition to viparita dandasana*
savasana (short yoga nidra)
ॐ
om, shanti shanti shanti
No Comments// Posted in Wisdom by Alice on 12.18.10.
Winter Solstice Practice | December 21, 2010
with Keala Young
YOGA BHOGA
Join Keala Young and guest teacher William Phelan for a practice of 108 Moon Salutations as we celebrate the Solstice in auspicious alignment with the Full Moon. It is a special time for integrating & letting go of the past year, and opening & casting our intentions to the next. Open your heart to 2011 and make a dedication through this spirited practice.
The workshop is $20. Email info@yogabhoga or Keala Young register.
image via {yoga wisdom}
No Comments// Posted in Wisdom by Alice on 12.02.10.
The theme for December is MAINTENANCE.
This is a month of putting time and energy into all those aspects of your life that require maintenance at this time. Maintenance is not only about changing the oil in your vehicle or drain opener in your pipes, although that may be right on target for some of you. Maintenance also refers to your physical and emotional health, your home, your spiritual life, your relationships, your car, your things, your work environment, your routines, practices and disciplines. This is an excellent time to review what is out of balance or has been neglected and to take action or make a plan to take action. It is a good time to scrutinize your environment to notice what is broken or in need of cleaning, elimination or an upgrade.
All of this activity sends a message to the quantum field that you are taking Maintenance seriously and you will definitely be rewarded for it.
Power Path
1 Comment// Posted in Yoga by Alice on 11.09.10.
Asato Ma Sat Gamaya
Tamaso Ma Jyotir Gamaya
Mrityor Ma Amritam Gamaya
Aum Shanti Shanti Shanti.
- – - – - – - – - – -
Lead Us From the Unreal To Real, Lead Us From Darkness To Light, Lead Us From Death To Immortality,
Aum Peace, Peace, Peace!
No Comments// Posted in Yoga by Alice on 11.01.10.
Come October, change is in the air. Outdoors the temperature is cool, the air is dry, and the winds pick up — in other words, it’s Vata season! For all doshas, the Vata inside your body will increase because of the condition of the weather outdoors. This is because like increases like in Ayurveda. Until the weather transforms into Kapha in late-winter and early spring, when it is cold and wet outside, everyone will feel better tending to their heightened Vata for these coming months.
As your Vata gets aggravated, you may start feeling stressed or fatigued, experiencing some constipation, dry skin, and lack of sleep. To offset this internal cold and dry restlessness, make sure to establish a steady routine to your days, staying calm, warm and nourished…
ESTABLISH A DAILY ROUTINE
Start by going to bed at the same time every night (preferably around 10pm) and waking at the same hour every morning. Regulate your mealtimes by having lunch at noon, and dinner in the early evening, without skipping breakfast.
CHOOSE FOODS THAT NOURISH
Warm, moist, heavy foods will soothe and heat your Vata. Have fresh and hot stews, soups, dahls and porridge at mealtimes. Do not have leftovers, or dry food like popcorn and raw fruits and vegetables, or light foods like steamed vegetables or crunchy salads. Add a bit of oil or ghee while cooking, with some heating spices like cinnamon or ginger.
SNACKS AND TEAS THAT SOOTHE
Going hours without eating between meals can further aggravate Vata in this season, so prepare some moist rice pudding or stewed fruits for snacking. Do not snack on cold, dry foods like sandwiches or cereal. Sipping warm ginger tea throughout the day will keep you warmed and hydrated. Before bed, have a cup of warm milk (can be rice milk or almond milk) with a pinch of ginger and some honey.
MOISTURIZE YOUR SKIN
Vatas in particular suffer from extra dry skin, so give your body a daily massage with sesame oil or rich cream every night and/or after bathing. Pittas and Kaphas tend to have oily skin so these doshas do well with a light non-greasy moisturizer used daily.
ENGAGE IN LIGHT ACTIVITY
Reconnect with your body and calm your energy with light yoga and stretching. Walking is also excellent exercise but bundle up and wear a hat to cover your Vata-sensitive ears! Daily meditation will also help de-stress. Incorporating these activities into a daily routine will further reinforce a sense of calm and personal nurturing that will soothe Vatas especially, but also all doshas.
WARMTH IN LIGHT AND COLOUR
Colour is another source of balance for doshas. Since Vata is cold, like the colours blue and violet, we do best with warm colours like golden yellow, orange and red. Luckily, autumn is a time of these rich, golden colours as the leaves turn! Try to wear these colours on particularly cold and windy days. Also, when the sun is shining, close your eyes and face the sun as the beams wash your face in warmth and the golden heat penetrates your eyelids. Feel the Pitta of the sun tend to your Vata.
View Older Entries
