Dirgha Kala At Lubbock Yoga

DK II Week 33

2011-09-15T13:38:00.000-05:00

Last night's DK II Week 33 class went really well. I had decided that I wanted to focus on the timings for each pose that Iyengar recommends in LoY. Most of the pose instructions include how long to stay in the pose. He says things like stay in the pose for half to one minute or stay in the pose up to your capacity with regular breath, etc. There are some poses in the sequence whose recommended timings we regularly follow and others for which we tend to be a little more lax. I wanted us to be more mindful about sustaining the poses for their recommended amounts of time last night. Why? I don't know; just 'cause we can, why not?

A few things have to be remembered when being attentive to the recommended timings.
1) They are recommended, not required, and despite really good intentions, you may not be able to sustain the pose for how long it says. Also, specifically in regards to this sequence of events, the timings are the opinion of Mr Iyengar and may not reflect the professional opinion of other qualified teachers. Do not feel as though you must achieve all the timings to be a good yogi or to participate in this particular event.
2) The timings are provided for those who practice the full, classic forms of the poses, as opposed to modified, supported, or in some other way altered variations. For instance, LoY's instructions are to stay in Paschimottanasana for 1-5 minutes. But that assumes that one is practicing full Paschimottanasana with straight legs, the upper-body folded completely over the legs, the forehead resting at mid- to lower-shin, the hands comfortably clasped beyond the feet or resting on the floor beyond the feet, and the breath flowing smoothly and consistently. If you have a blanket rolled under the knees to relieve hamstring tension, are using a strap to reach the feet, are elevating the hips on a blanket or block, are not fully folded over the legs, and/or in some way feel physical, energetic, or psychological strain, then staying for multiple minutes may not be a good choice for you. You could arguably gain more benefit from sustaining something like Supta Padangusthasana and/or Dandasana for several minutes, and practicing Paschimottanasana only briefly.
3) Some of the timings are there to inform the practitioner how long it might take to achieve the full physical or physiological benefits of the pose. Inversions like Headstand and Shoulderstand, for instance, are sustained for upwards of 5 minutes or more partly because that is when things like the nervous and neurological systems are believed to be fully receiving the benefits of being inverted. The same is true for Savasana and other relaxing/restorative poses. Granted, a brief inverted or relaxing posture is probably better than none at all, but there is a valuable purpose for sustaining them for extended periods of time.
4) Some of the timings serve as prerequisites for other experiences. Being able to endure a skillful Headstand or Shoulderstand for five minutes or more tells a practitioner that they are likely capable of including more complicated variations of those poses. Also, a casual guideline commonly used for the readiness to practice arm-balances is being able to hold Chaturanga Dandasana and Virabhadrasana III for the better part of 1 minute. Certainly one can benefit from practicing either of those poses for a shorter amount of time, and it's no guarantee that one minute means you can do arm-balances or that less than one minute means you cannot do arm-balances. But it is influential.

The point is that the timings are gray in nature, but, since they are provided, they should at least be considered and applied appropriately. This class has taken on the responsibility of practicing in a way that demonstrates "Iyengar Yoga" methodology to the best of our ability, and using Light on Yoga as the fundamental how-to manual is part of adhering to that commitment.

I was not adequately prepared for this, but learned through our experience last night that if one follows the recommended timings very closely, this particular sequence of postures (DK II Weeks 31-35) takes well more than 2 hours to complete. We did a really good job of sticking to all the timings all the way up to the seated Nadi Sodhana Pranayama that ends the practice. The scheduled end-of-class had already come and gone and we still had to include Savasana, so we only did a very brief (about 2 minutes) pranayama practice, rather than the instructed 10 minutes (I know everyone was really bummed about that! ;] Not.) But otherwise, I was really impressed with people's commitment to sustain and endure for periods of time that exceeded our norm in many situations.

While I was spending the afternoon preparing to lead this class and thinking about the timings of particular poses, I got to thinking about Headstand in particular. We have spent several months building up to 5-10 minutes in Salamba Sirsasana I (Supported Headstand first variation). The longer timings have come fairly effortlessly to some, and have proven to be quite a struggle for others. My thoughts led me to think about proper alignment, and how the ability to sustain nearly any pose (inverted or otherwise) is significantly influenced by one's ability to sustain proper alignment. Even challenging poses, like Headstands or breath-restricting deep backbends or energetically-expensive arm-balances, can be held for relatively long periods of time fairly easily if one is demonstrating proper alignment. The beautiful thing about the practice of yoga poses is that they utilize the natural anatomy and physiology of the human body. Asana never require the body to contort or endure something unnatural. Certain positions and techniques may feel awkward or challenging at first, but each and every one of them is in fact a step toward organic and optimal alignment. When one is physically and energetically balanced, the pose feels almost magically light and liberating and steady and ease-ful all at the same time. Assuming you have met the necessary prerequisites, like having adequate strength and flexibility and a willing attitude, and have been practicing something like Headstand for a while but can't seem to gain control over it, the alignment and foundational structure of the body definitely needs to be addressed.

So I started to think about how we could take a step back toward more rudimentary basics to possibly help those who are struggling to sustain their Headstand. The most common direct lead-in to Sirsasana is Dolphin pose. It is indeed the closest one can get to Sirsasana without lifting the feet. But it is not first in regards to establishing proper alignment. Way before things like Dolphin, Downward-dog, Wide-angle forward bends, Uttanasana, and wall-supported variations of Headstand come into play as preparations for inverting, one needs to have mastered Tadasana (Mountain pose). Salamba Sirsasana I is little more than upside-down Mountain pose; Mr Iyengar even talks about that fact in the description of Sirsasana in LoY and insists that one be masterful over Tadasana before attempting Sirsasana. In Mountain pose, one establishes a vertical plumb line with the knees over the ankles, the hips over the knees, the chest and shoulders over the hips, and the crown of the head over the center of the heart. The legs, core, and arms are expected to maintain strong muscular energy, the hips are expected to remain open in order to help elongate the lower back, the chest is expansive, the jaw is relaxed, and the gaze is neutral. Each of those things can be said about Sirsasana also, the major difference being the placement of the arms/hands. Unfortunately, once we go upside down we tend to forgo good Tadasana alignment principals -- we lose the vertical plumb line and become bowed like a banana, the legs lose their muscular energy and soften like cooked noodles, the hips constrict and then the lower-back jams up, the chest and shoulders collapse which creates strain and tension in the upper body, and/or as one struggles to avoid falling over the jaw tightens and the eyes harden. I started thinking about how we almost never hold Tadasana for more than a few brief seconds, maybe a full minute, and almost always as a preparation for the next "main" pose or as a brief counter to a just-exited pose, typically just before quickly moving on. We rarely take the time to experience Tadasana as important and essential all by itself. And I realized that some people may not have ever considered Tadasana as being a fundamental prerequisite to Sirsasana. Last night seemed like as good a time as any to practice Tadasana intentionally and mindfully before practicing Sirsasana.

If you read the sequence in LoY, you'll see that it starts off with Sirsasana and its variations. Warm-ups, preparations, Sun Salutes, etc. are not listed, and are unofficially left up to the personal preferences of anyone practicing the sequence. Sometimes we jump right into Sirsasana and other times we start off with a few warm-ups. Last night I decided we would begin with Cat/Cow and five rounds of Surya Namaskar A (which Iyengar allows for those who feel its necessary but does not directly encourage or emphasize). Then we spent three minutes in a very formal expression of Tadasana and about a minute in Ardha Uttanasana as specific preparation for Sirsasana and Urdhva Dandasana. The objective was to then take that alignment and attention-to-detail into Sirsasana and its variations. And it worked! From the outside, I thought almost all of the Headstands in the room looked better than they have in the past, and several students had positive comments regarding the usefulness of being in Tadasana before Sirsasana. Awesome!

So here is the "Weeks 31-35" sequence with Iyengar's recommended timings for each pose. Challenge yourself to try them, maybe not all at once, but over the course of weeks or months or even years they are a good goal to have as part of your practice repertoire.

Start with a seated centering, simple pranayama, and/or chanting -- 5 minutes or more
Spend an adequate amount of time in any preferred warm-ups, preparations, or Surya Namaskar variations, or proceed directly into the described sequence.

Salamba Sirsasana I -- at least 5 minutes

Urdhva Dandasana -- to capacity, up to 1 minute

Parsva Sirsasana -- 20-30 seconds on each side

Parivrttaikapada Sirsasana -- 20-30 seconds each side

Eka Pada Sirsasana -- 10-20 seconds on each side

Parsvaikapada Sirsasana -- 10-20 seconds on each side

Urdhva Padmasana -- 30 seconds

Parsva Urdhva Padmasana -- 20-30 seconds on each side

Pindasana in Sirsasana -- 20-30 seconds
(Repeat Padmasana variations with legs crossed the opposite way and stay for the same lengths of time.)

Salamba Sarvangasana I -- at least 5 minutes

Salamba Sarvangasana II -- to capacity, up to 1 minute

Niralamba Sarvangasana I and II -- to capacity, up to 1 minute each

Halasana -- 1-5 minutes

Karnapidasana -- half to 1 minute

Supta Konasana -- 20-30 seconds

Parsva Halasana -- 30 seconds each side

Eka Pada Sarvangasana -- 20 seconds each side

Parsvaikapada Sarvangasana -- 20 seconds each side

Urdhva Padmasana -- 20-30 seconds

Pindasana in Sarvangasana -- 20-30 seconds

Parsva Pindasana -- 20-30 seconds each side
(Repeat Padmasana variations with legs crossed the opposite way and stay for the same lengths of time.)

Setubandha Sarvangasana -- half to 1 minute

Ekapada Setubandhasana -- 10 seconds each side

Jathara Parivartanasana -- 20 seconds each side

Supta Padangusthasana -- 20 seconds in each variation and on each side

Paripurna Navasana -- half to 1 minute

Ardhva Navasana -- 20-30 seconds

Ustrasana -- 30 seconds

Virasana -- 1 minute in each variation

Supta Virasana -- "as long as you can" with comfort and steady breath

Paryankasana -- 1 minute

Janu Sirsasana -- half to 1 minute each side

Ardha Baddha Padma Paschimottanasana -- half to 1 minute each side

Triangmukhaikapada Paschimottanasana -- half to 1 minute each side

Krouchasana -- 20-30 seconds each side

Marichyasana I -- 30 seconds each side

Paschimottanasana -- 1-5 minutes

(Beginning of Padmasana cycle; see note below.)
Baddha Padmasana -- "take a few deep breaths"

Yoga Mudrasana -- no amount of time is recommended

Parvatasana -- 1-2 minutes

Kukkutasana -- "as long as you can" with comfort and steady breath

Garbha Pindasana -- 15-30 seconds
(All the Padmasana Cycle can be done at one stretch, and should be practiced with the right leg on top of the left and then repeated with the left leg on top of the right.)

Upavistha Konasana -- half to 1 minute

Akarna Dhanurasana -- 10-15 seconds each side

Baddha Konasana -- half to 1 minute

Marichyasana III -- half to 1 minute each side

Ardha Matsyendrasana I -- half to 1 minute each side

Salabhasana -- "as long as you can" with comfort and steady breath

Dhanurasana -- 20-30 seconds

Parsva Dhanurasana -- to capacity, up to 1 minute each side

Uttanasana -- 1 minute

Nadi Sodhana Pranayama -- 10 minutes

Savasana -- at least five minutes, up to 15 minutes or more

Trying New Things

2011-09-01T09:27:00.004-05:00

Last night was our first DK II practice, and it went very well. It was a great group of experienced DKers who came mostly excited about the opportunity to try some new things. There was some trepidation and intimidation in the room, but every good practice has a little of both of those things. It's boring otherwise.

I get asked all the time about when and how to try new poses -- "Am I ready for [blank]asana?" or "Is this class too advanced for me?" etc. And there is just no clear, distinct way to answer that. Unfortunately, there isn't a check-list of pre-requisites that say you must do 1, 2, and 3 before 4. There are vague to-dos like you should probably be comfortable in Cobra and Camel before Upward-bow, or Chaturanga should probably come before Sirsasana II, or you should be fairly familiar with DK I before DK II. But they are all very subjective. Moving too far, too fast into any given asana can be detrimental. But if you only practice the poses you're already good at, you'll never progress, you'll stagnate. A good yogi has a healthy amount of courage and caution.

Sometimes the only way to know if you are ready for "the next step" is to try. Those that are happiest with their practice embrace what they do well, accept weaknesses, and are willing to step out of the comfort-box knowing that there is a risk of falling -- physically and emotionally. Yogis have to be self-aware, responsible, and creative. When we take on new poses we have to be confident that we have set a substantial foundation, we have to move forward mindfully, and we have to be willing to humbly falter. When we are both courageous and cautious suffering is minimal and insights are great.

The DK II sequence is challenging. It has more complex Headstand and Shoulderstand variations, deeper forward bends and hip-openers, and it gets a little pretzely at times. There was no body in the room, me included, that was masterful over every pose in the practice. But that doesn't mean that we weren't attentive and skillful. We tried poses never-before-seen, flailed around at times, pleasantly surprised ourselves, and had a lot of fun. It was successful. And it will only get better as the weeks go by.

The best way to advance and progress is to stay committed to the basics. Even when the most "beginners poses" stop being a big struggle, keep practicing them. Your repertoire should always include things like classic, simple-form, uncomplicated standing poses (Triangles, Warriors, Prasarita Padottanasana variations, etc), "baby" back bends (Cobra, Upward-dog, Bow), and hip-openers like Cow-face, Pigeon prep., and Supta Padangusthasana variations. They teach and re-teach the body and the mind the most fundamental necessities of being happy and healthy on the mat. If we leave that behind, we risk forgetting where we've come from. And even though yoga is a practice about achievement and momentum and what lays ahead, the path that has already been traveled is hugely significant and needs to stay at the forefront.

Don't be afraid to try new things. If it doesn't work out, take a step back and re-group. But if you never try, you're losing out on a vast potential of really incredible experiences.

DK II Weeks 31-35 Sequence

DK II Weeks 31-35

2011-08-31T11:52:00.003-05:00

Dirgha Kala II

Weeks 31-35:
[The figures within the brackets after the asanas denote the serial number of the illustrations as found in Light on Yoga.]

Salamba Sirsasana I -- Supported Headstand first variation [184]

Urdhva Dandasana -- Upward Staff pose [188]

Parsva Sirsasana -- Side Headstand [202 and 203]

Parivrttaikapada Sirsasana -- Revolved Split-leg Headstand [206 and 207]

Eka Pada Sirsasana -- One-legged Headstand [208 and 209]

Parsvaikapada Sirsasana -- One-legged Side Headstand [210]

Urdhva Padmasana -- Upward Lotus [211]

Parsva Urdhva Padmasana -- Upward Side Lotus [215 and 216]

Pindasana in Sirsasana -- Embryo pose in Headstand [218]
(Repeat all Padmasana variations with the legs folded the opposite way and hold for the same length of time.)

Salamba Sarvangasana I and II -- Supported Shoulderstand first and second variation [223 and 235]

Niralamba Sarvangasana I and II -- Unsupported Shoulderstand first and second variation [236 and 237]

Halasana -- Plow [244]

Karnapidasana -- Ear-pressing pose [246]

Supta Konasana -- Reclined Angle [247]

Parsva Halasana -- Side Plow [249]

Eka Pada Sarvangasana -- One-legged Shoulderstand [250]

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand [251]

Urdhva Padmasana -- Upward Lotus [261]

Pindasana in Sarvangasana -- Embryo in Shoulderstand [269]

Parsva Pindasana -- Side Embryo [270 and 271]
(Repeat all Padmasana variations with the legs folded the opposite way and hold for the same length of time.)

Setubandha Sarvangasana -- Bridge pose [259]

Ekapada Setubandhasana -- One-legged Bridge pose [260]

Jathara Parivartanasana -- Revolved Abdomen pose [275]

Supta Padangusthasana -- Reclining Big-toe pose [285 to 287]

Chakrasana -- Wheel pose [280 to 283]

Paripurna Navasana -- Full Boat pose [78]

Ardhva Navasana -- Half Boat pose [79]

Ustrasana -- Camel pose [41]

Virasana -- Hero pose [89]

Supta Virasana -- Reclining Hero pose [96]

Paryankasana -- Couch pose [97]

Janu Sirsasana -- Head-to-knee pose [127]

Ardha Baddha Padma Paschimottanasana -- Half Bound Lotus Forward-fold [135]

Triangmukhaikapada Paschimottanasana -- Three-limbs Facing-forward Forward-fold [139]

Krouchasana -- Heron pose [141 and 142]

Marichyasana I -- Marichy's pose first variation [144]

Paschimottanasana -- Seated Forward-fold [160]

(Beginning of Padmasana cycle; see note below.)
Baddha Padmasana -- Bound Lotus [118]

Yoga Mudrasana -- Seal of Yoga pose [120]

Parvatasana -- Hill pose [107]

Kukkutasana -- Cock pose [115]

Garbha Pindasana -- Embryo in the Womb pose [116]
(All the Padmasana Cycle can be done at one stretch. Each pose should be practiced with the right leg over the left leg and then repeated for the same length of time with the left leg over the right leg.)

Upavistha Konasana -- Wide-angle pose [151]

Akarna Dhanurasana -- Bow to Ear pose [173 to 175]

Baddha Konasana -- Bound-angle pose [102]

Marichyasana III -- Marichy's pose third variation [303 and 304]

Ardha Matsyendrasana I -- Half-Lord-of-the-Fish pose first variation [311 and 312]

Salabhasana -- Locust pose [60]

Dhanurasana -- Bow pose [63]

Parsva Dhanurasana -- Side Bow pose [64 and 65]

Uttanasana -- Standing Forward-fold [48]

Nadi Sodhana Pranayama -- Alternate nostril breath (Section 205) without inhalation retention for 10 minutes

Ujjayi Pranayama -- Victorious Breath (Section 203) in Savasana -- Corpse pose [592]

Weeks Twenty-six through Thirty Sequence

2011-07-07T09:06:00.001-05:00

Scheduled to take place each Tuesday, July 12 through August 9

[The figures within the brackets after the asanas denote the serial number of the illustrations as found in Light on Yoga.]

Note the change in the order of the asana. Navasana variations return, and four asana will no longer be practiced -- UPP, Marichyasana II, Ubhaya Padangusthasana, and Bhujangasana I.

Each asana marked with * indicate that it is new to the sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

Parsva Sirsasana -- Side Headstand (202 and 203)

Ekapada Sirsasana -- One-legged Headstand (208 and 209)

*Urdhva Padmasana -- Lotus in Headstand (211)

*Pindasana in Sirsasana -- Embryo pose in Headstand (218)

Salamba Sarvangasana I and II -- Supported Shoulderstand first and second variations (223 and 235)

Niralamba Sarvangasana I and II -- Unsupported Shoulderstand first and second variations (236 and 237)

Halasana -- Plow (244)

Karnapidasana -- Ear-pressing pose (246)

Supta Konasana -- Reclining angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

*Urdhva Padmasana -- Lotus in Shoulderstand (261)

*Pindasana in Sarvangasana -- Embryo pose in Shoulderstand (269)

Jathara Parivartanasana -- Revolved Abdomen (275)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Janu Sirsasana -- Head-to-Knee pose (127)

Ardha Baddha Padma Paschimottanasana -- Half Bound-lotus Seated Forward bend (135)

Triangmukhaikapada Paschimottanasana -- Three-limbs-facing-forward Seated Forward bend (139)

Marichyasana I -- Marichi's pose first variation (144)

Paschimottanasana -- Seated Forward bend (160)

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation (168)

Gomukhasana -- Cow-face pose (80)

Lolasana -- Pendant pose (83)

Simhasana I -- Lion pose first variation (109)

Padmasana -- Lotus pose (104)

Parvatasana -- Mountain pose (107)

Tolasana -- Scale pose (108)

*Matsyasana -- Fish pose (113)

Virasana -- Hero pose (89)

Supta Virasana -- Reclining Hero pose (96)

Paryankasana -- Couch pose (97)

Marichyasana III -- Marichi's pose third variation (303 and 304)

Ardha Matsyendrasana I -- Half-Lord-of-the-Fishes pose first variation (311 and 312)

Baddha Konasana -- Bound Angle pose (102)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Chaturanga Dandasana -- Four-limb Staff pose (67)

Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Ustrasana -- Camel pose (41)

Utkatasana -- Fierce pose (42)

Uttanasana -- Standing Forward bend (48)

*Garudasana -- Eagle pose (56)

Savasana -- Corpse pose (592)

Ujjayi Pranayama with Antar Kumbhaka -- inhalation retention (Section 203) while seated in Siddhasana (84), or in Virasana (89), or in Padmasana (104)

Weeks Twenty-two through Twenty-five Sequence

2011-06-11T13:09:00.002-05:00

Scheduled to take place June 14, June 21, June 28, and July 5

(The figures within the brackets after the asanas denote the serial number of the illustration as found within Light on Yoga.)

Poses with an * indicate they are new to the sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

Parsva Sirsasana -- Side Headstand (202 and 203)

Ekapada Sirsasana -- One-legged Headstand (235)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

Salamba Sarvangasana II -- Supported Shoulderstand second variation (235)

Niralamba Sarvangasana I -- Unsupported Shoulderstand first variation (236)

Niralmaba Sarvangasana II -- Unsupported Shoulderstand second variation (237)

Halasana -- Plow (244)

Karnapidasana -- Shoulder-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Urdhva Prasarita Padasana (UPP) -- Upward Extended Legs pose (276 to 279)

Jathara Parivartanasana -- Revolved Abdomen pose (275)

Chakrasana -- Wheel pose (280 to 283)

Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Chaturanga Dandasana -- Four-limbed Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Janu Sirsasana -- Head-to-Knee pose (127)

Ardha Baddha Padma Paschimottanasana -- Half Bound Lotus Seated Forward bend (135)

Triangmukhaikapada Pascimottanasana -- Three-limbs-facing-forward Seated Forward bend (139)

Marichyasana I -- Marichi's pose first variation (144)

Marichyasana II -- Marichi's pose second variations (146 and 147)

Paschimottanasana -- Seated Forward bend (160)

Ubhaya Padangusthasana -- Both Hands-to-Big-toes pose (167)

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation (168)

*Lolasana -- Pendant pose (83)

*Gomukhasana -- Cow-face pose (80)

*Simhasana I -- Lion pose first variation (109)

*Padmasana -- Lotus pose (104)

*Parvatasana -- Mountain pose (107)

*Tolasana -- Scale pose (108)

Virasana -- Hero pose (89)

*Supta Virasana -- Reclining Hero pose (96)

*Paryankasana -- Couch pose (97)

Ustrasana -- Camel pose (41)

Utkatasana -- Fierce pose (42)

Uttanasana -- Standing Forward bend (48)

Bharadvajasana I -- Bharadvaja's pose first variation (297 and 298)

Bharadvajasana II -- Bharadvaja's pose second variation (299 and 300)

*Marichyasana III -- Marichi's pose third variation (303 and 304)

*Ardha Matsyendrasana I -- Half-Lord-of-the-Fishes pose first variation (311 and 312)

Malasana II -- Garland pose (322)

Baddha Konasana -- Bound Angle pose (102)

Savasana -- Corpse pose (592)

Ujjayi Pranayama without retention (Section 203) in Siddhasana -- Adept's pose (84)

MDK

2011-06-06T08:32:00.003-05:00

We missed MDK a week ago because of the Memorial Day weekend, but for some reason I felt yesterday as though it had been a lot longer than just one week since we last met. I couldn't remember which sequence we were on, and I had to go back through old blog posts to figure it out. Turns out we were due for Sequence One.

We've met for MDK practice almost two dozen times now, and since there are three different sequences that rotate from week to week we have practiced each one 7 or 8 times. That's long enough to have begun to grow familiar with their rhythms and their textures and their messages. Of course, one never stops learning from their practice even if the particular sequence of events is repeated many many times over. That's part of the essential beauty of yoga -- it never ceases to give. But what else is so enlivening and empowering is that the kind of methodical flow that comes in when a sequence becomes known; when the particular events are no longer a mystery and you know ahead of time, at least vaguely, what comes next, something begins to sync and resonate on the inside. Have you ever listened to an album so many times that as one song comes to an end, you're already humming the opening notes to the next before it begins? You've memorized every track and maybe don't even know it. The CD that fits that description for me is Norah Jones's "Come Away With Me." I own two hard copies of it because once I thought I lost it and seriously had withdrawals from not being able to listen to it and after several days of not finding it anywhere I went out and bought it again. I eventually found the original and now I have one always in my car and one in the house. I also have it on my iTunes. Even if I'm not listening to the album in order or in it's entirety, as one song starts to end my brain starts to sing what is supposed to come next. It throws me for a loop if I am listening to some kind of mixed playlist or have the tracks on shuffle.

Your body works the same way when you become familiar with a series of asana. That's part of the essence of the philosophies of traditions of practice like Ashtanga and Bikram -- they have a pre-determined sequence that stays the same practice after practice after practice. There is lots of benefit (and detriment, but that's a different story) to that kind of practice, but one is definitely the building of that cadence -- that knowing even if you don't know that you know -- what comes next. Your body remembers and it starts to make good choices without your consciously doing so. That's your gross body (flesh, bones, muscles, organs) beginning to re-learn how to take care of itself. I say re-learn on purpose. It already knows. The body is capable of truly amazing things with and without our conscious thought. We just forget things like how to stretch a muscle by contracting its antagonist or how to soothe the nervous system with controlled breathing. Those are innate bio-mechanical processes that will happen even if we don't consciously make them happen. But yoga reminds us how to be awake and mindful and skillful enough to choose those kinds of purposeful actions rather than relying on things like the autonomic system to do it for us.

Certainly there are benefits to a kind of creative or impromptu sequence such as is more common in most Vinyasa Flow-type classes or in the Kripalu tradition; i.e. something different every time. Muscle memory and subtle-body rhythms are a part of those practices, too. But in something like the Primary Series or MDK, there's a deeper kind of knowing -- a preparedness that allows the mind and the spirit to emerge in a really substantial way. Once the body is taking care of itself, the head and the heart have time and space to open, to inquire, and to receive. At first, when we're beginners or when the sequence is unfamiliar, so much of our conscious effort is placed on moving the body that we just don't have enough resources left over to devote to the more subtle energies. That's not necessarily a bad thing. Focusing exclusively, one-pointedly (eka grata) on the physical body is a valuable practice full of it's own kinds of lessons and challenges. But as we progress and grow and mature as Yogi's we get the privilege of diving deeper and exploring parts of ourselves that would otherwise go unnoticed and unappreciated.

Yesterday's MDK class felt like listening to my favorite CD -- it was smooth and graceful and comforting. MDK Sequence One starts with a ten minute Salamba Sirsasana I (Supported Headstand first variation), a ten minute Salamba Sarvangasana I (Supported Shoulderstand first variation), and a five minute Halasana (Plow). With prep time and rest time that becomes about thirty-five minutes worth of inverted practice. That is a long time to be upside down. But the sensation of the residual effects -- the first few minutes after un-inverting -- is otherworldly. The legs and feet have a pulsing liveliness that they just don't get without being higher than the heart. The heart feels more awake in a really good way -- lighter and happier. And the upper body feels really strong and capable. Those feelings can be addicting.

And if you start your practice with, and survive, thirty or forty minutes of inversions everything that comes afterward feels better. The rest of the sequence is a series of core-strengtheners (Revolved Abdomen, Boats), belly-down back bends (Locust, Bow, Fish), and seated forward bends and hip-openers (Marichy's, Lotus), and then ends with ten minutes of Nadi Shodhana (Alternate Nostril Pranayama). It's not the easiest or the hardest sequence. It's not the longest or the shortest. It just is what it is. What I noticed yesterday was that it felt good. Not necessarily because it was or wasn't anything in particular other than familiar. Within the repetition, lessons continue to be learned. Each time you return to it you feel a different shape or see a different color or hear a different note. And it becomes this wonderful combination of something old and something new at the same time.

It was a small group of students, but all long-time DK attendees so I practiced along with them feeling confident that they could, at least partially, direct and guide themselves. I refrained from a lot of instruction and just held the space for a re-experiencing of something that's already been experienced numerous times. It was quiet and simple and warm in the best ways possible.

Tuesday night is DK Week 21 which is the last time we'll practice the current sequence. It'll change next week. We're so close to the end now; I can't believe it! Sunday will be MDK Sequence Two.

See you in class.

Weeks Nineteen, Twenty, and Twenty-one Sequence

2011-05-24T17:04:00.001-05:00

Scheduled to take place Tuesday, May 24; May 31; and June 7

(The figures within the brackets after the asanas denote the serial number of the illustration as found within Light on Yoga.)

Poses with an * indicate that they are new to this week's sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

*Parsva Sirsasana -- Side Headstand (202 and 203)

*Ekapada Sirsasana -- One-legged Headstand (235)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

*Salamba Sarvangasana II -- Supported Shoulderstand second variation (235)

*Niralamba Sarvangasana I -- Unsupported Shoulderstand first variation (236)

*Niralmaba Sarvangasana II -- Unsupported Shoulderstand second variation (237)

Halasana -- Plow (244)

Karnapidasana -- Shoulder-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Urdhva Prasarita Padasana (UPP) -- Upward Extended Legs pose (276 to 279)

Jathara Parivartanasana -- Revolved Abdomen pose (275)

*Chakrasana -- Wheel pose (280 to 283)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Utkatasana -- Fierce pose (42)

Ustrasana -- Camel pose (41)

Virasana -- Hero pose (89)

*Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Chaturanga Dandasana -- Four-limbs Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Mahamudra -- Great Seal pose (125)

Janu Sirsasana -- Head-to-Knee pose (127)

*Triangmukhaikapada Paschimottanasana -- One-legged Seated Forward bend with Three Limbs Facing Forward (139)

*Ardha Baddha Padma Paschimottnasana -- Half Bound-lotus Seated Forward bend (135)

*Marichyasana I -- Pose Dedicated to the Sage Marichi first variation (144)

*Marichyasana II -- Pose Dedicated to the Sage Marichi second variation (146 and 147)

*Ubhaya Padangusthasana -- Both Hands to Big Toes pose (167)

*Urdhva Mukha Paschimottansana I -- Upward-facing Seated Forward bend first variation (168)

Paschimottanasana -- Seated Forward bend (160)

Purvotanasana -- Upward Plank pose (171)

*Bharadvajasana I -- Pose Dedicated to the Sage Bharadvaja first variation (297 and 298)

*Bharadvajasana II -- Pose Dedicated to the Sage Bharadvaja second variation (299 and 300)

*Malasana II -- Garland pose second variation (322)

*Baddha Konasana -- Bound Angle pose (102)

Savasana -- Corpse pose (592)

Ujjayi Pranayama without Kumbhaka or retention (Second 203) in Siddhasana -- Adept's pose (84)

Weeks Nineteen, Twenty, and Twenty-one Sequence

2011-05-18T10:40:00.001-05:00

Scheduled to take place Tuesdays May 24, 31 and June 7

(The figures within the brackets after the asanas denote the serial number of the illustration as found within Light on Yoga.)

Poses with an * indicate that they are new to this week's sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

*Parsva Sirsasana -- Side Headstand (202 and 203)

*Ekapada Sirsasana -- One-legged Headstand (235)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

*Salamba Sarvangasana II -- Supported Shoulderstand second variation (235)

*Niralamba Sarvangasana I -- Unsupported Shoulderstand first variation (236)

*Niralmaba Sarvangasana II -- Unsupported Shoulderstand second variation (237)

Halasana -- Plow (244)

Karnapidasana -- Shoulder-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Urdhva Prasarita Padasana (UPP) -- Upward Extended Legs pose (276 to 279)

Jathara Parivartanasana -- Revolved Abdomen pose (275)

*Chakrasana -- Wheel pose (280 to 283)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Utkatasana -- Fierce pose (42)

Ustrasana -- Camel pose (41)

Virasana -- Hero pose (89)

*Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Chaturanga Dandasana -- Four-limbs Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Mahamudra -- Great Seal pose (125)

Janu Sirsasana -- Head-to-Knee pose (127)

*Triangmukhaikapada Paschimottanasana -- One-legged Seated Forward bend with Three Limbs Facing Forward (139)

*Ardha Baddha Padma Paschimottnasana -- Half Bound-lotus Seated Forward bend (135)

*Marichyasana I -- Pose Dedicated to the Sage Marichi first variation (144)

*Marichyasana II -- Pose Dedicated to the Sage Marichi second variation (146 and 147)

*Ubhaya Padangusthasana -- Both Hands to Big Toes pose (167)

*Urdhva Mukha Paschimottansana I -- Upward-facing Seated Forward bend first variation (168)

Paschimottanasana -- Seated Forward bend (160)

Purvotanasana -- Upward Plank pose (171)

*Bharadvajasana I -- Pose Dedicated to the Sage Bharadvaja first variation (297 and 298)

*Bharadvajasana II -- Pose Dedicated to the Sage Bharadvaja second variation (299 and 300)

*Malasana II -- Garland pose second variation (322)

*Baddha Konasana -- Bound Angle pose (102)

Savasana -- Corpse pose (592)

Ujjayi Pranayama without Kumbhaka or retention (Second 203) in Siddhasana -- Adept's pose (84)

Review Week 18

2011-05-18T09:37:00.002-05:00

We had a great time with Week 18 last night. Per the instructions, we repeated the Weeks 16 & 17 sequence, but we sprinkled in a bit of Ashtanga-style flavoring again just for fun. We started with three rounds each of Surya Namaskar A and B before beginning the actual DK sequence which opens with a three minute Headstand and then proceeds through a series of basic standing poses.

Iyengar says that, at this point, if the standing poses are "easy enough" they can be practiced less frequently, so we talked a little bit about what it means to have "mastered" the standing poses and whether or not they should continue to be a substantial part of daily practice or not. Having "mastered" the standing poses includes both good physical form and alignment and also comfortably sustaining the pose for the recommended amount of time. So being in good form is just one part of the equation. Endurance and stamina matters as well. And vice versa. Being able to hold a pose for a long time loses some of its value if the form is poor. It's important to be able to honestly assess both of those elements and then proceed accordingly -- more practice or move on to something new.

We took on the challenge of following Iyengar's instructions for Chaturanga Dandasana which states that the pose should be held for "about 30 seconds" and should be repeated "several times." We decided "several" meant 5. Honestly, it wasn't the most graceful performance, but the genuine effort was visible and I was proud of them for trying. Even though five 30 second Chaturangas exceeded most people's abilities, the attempt laid a great foundation for something important to work toward in the future. Chaturanga is one of the most foundational building-blocks for things like arm-balances, Pincha Mayurasana and Handstands, and so being comfortable (or not comfortable) in Chaturanga is a big clue as to your readiness to try those poses that require a significant amount of upper-body strength. And last night's success or lack of was, hopefully, a lesson about where work still needs to be done. It was definitely worth it.

We wrapped up the sequence Ashtanga-style with five Paripurna Navasana (Full Boat pose) and then took a vinyasa (jump back to Chaturanga, Upward-dog, Downward-dog, jump through to Staff pose) between each of the seated forward-bends.

It was tough, but that's the kind of effort and energy that the last third of this series of classes is going to require. When we meet next week for Week 19 the level of exertion and focus and determination will have increased as we will have added several new Shoulderstand variations and much deeper seated forward bends and twists. And then it just grows from there into more inverted variations, more deep seated bends, hip-openers, and twists, and arm-balances.

Anyhoo -- it was fun and I'm looking forward to next week's new poses. I'll try to work a few of them into Thursday night and Saturday morning classes so we can get at least a little sneak-peak before next Tuesday.

Week 17 Success

2011-05-11T08:51:00.003-05:00

I'm just gonna check in long enough to say that last night's Week 17 class was especially awesome. It was a great group of energetic students and we had a lot of fun.

I decided last night was as good a time as any to shake things up just a bit and sprinkled in a little Ashtanga-style flavoring to our DK sequence. We started things off with Surya Namaskar A three times and B two times. We modified a few of the standing poses to be Ashtanga-ish. Then we set a few new challenges for a couple of the poses later in the sequence, like moving through all three rounds of UPP without resting in between, a full minute in Paripurna Navasana, and a longer retention of Mahamudra. Good times!

When we meet again next Tuesday, we'll repeat the Week 16 & 17 sequence one more time. Then we up the ante again to finish the last third of the series with a bang. Weeks 19 through 30 invite more challenging poses into the mix -- more Shoulderstand and Headstand variations, bound seated forward bends, and arm-balances.

More again soon.

Easter Sunday

2011-04-24T17:28:00.004-05:00

We took a vote a few weeks ago, and decided that the Easter holiday shouldn't keep us from practicing. I'm glad because today's MDK was really great. It was a small group; I expected it would be. And it was very nicely laid-back, chilled-out. Groovy, baby! :)

The whole day had that kind of calm, cool, and collected feeling to it -- I felt relaxed right from the start. I had my own simple forward bending practice before teaching and then practiced with the group during class. Now I'm home for the evening and the house is quieter than usual. I'm getting some computer work done and Cajun is playing a video game. It's rare these days that we're alone in the house, and earlier in the day it was so still and quiet, I wasn't sure how to entertain myself. No complaints, though; it was lovely.

We've been talking a lot recently about the balanced actions of expansion and contraction, and it's on my mind again today. In the body we know it mostly as "inner-" versus "outer-spirals" and "muscular-" versus "organic-energies." But that concept is certainly not limited to the physical body. I picked up my copy of Light on Life this morning to find a quote to include in an upcoming promotion, and stumbled upon a passage about abhyasa (the action and effort of yoga practice, defined by Sutra I.13-14) as being expansive in nature and vairagyam (detachment from outcome, defined by Sutra I.15-16) as being a contraction.

"Practice [abhyasa] generates a centrifugal force, a spinning and expanding energy. Trouble comes when this compelling energy spins out of control. Military training works in the same way, which is why soldiers on leave and sailors on shore so often get into trouble. Military discipline and honor are their safeguards. Detachment [vairagyam] is the disciplinary safeguard of the yoga practitioner. It is a centripetal force that reinvests, with unswerving purpose, the strengths and abilities we have gained toward the search for the core of being. This voluntary self-discipline is the role of pratyahara [sense-withdrawal; the fifth stage of the 8-limbed path]. Without it, the yoga practitioner, whose body and spirit are strengthened, will waste his or her efforts and become enamored with the greater attention or attraction they receive from the world."

Centripetal force is the universe's answer to Muscular Energy -- it is a hugging in from the periphery to the core. It's nature's conveyance to center. It is derived from roots that mean to fall or to fly (in Latin -- petere, in Sanskrit -- patati). We often think of acts of contraction as being binding or limiting -- we use words like hug, firm, engage, and squeeze when we talk about muscular energy, outer spiral, and pelvic loop. But flying isn't binding or limiting at all. It's freeing and liberating. And those Latin and Sanskrit roots are both etymologically related to the word "feather" -- centripetal force is a kind of flying and floating like an unattached feather. The same way the body is held together through the effort-ful hug of muscular energy, and the earth is held together through the magnetic draw of gravity, the mind is anchored to the spiritual core through the practice of non-attachment and non-reaction (vairagyam).

But contraction exists only because of its relationship with expansion. There is no edge to press if there was not first a boundary. There cannot be clarity if there was not first mystery. There is nothing to release if something was not first gained. Without the gainful nature of practice -- which gives one strength, flexibility, vitality, intelligence, wisdom, and intuition -- there is nothing to reinvest, there is nothing from which to detach. A feather takes flight knowing that gravity will eventually bring it down out of the air, but it flies unconcerned as to its destination or its inevitable downfall. It simply softens and surrenders fully to the push and pull and pulse of the wind encircling it. Yogis learn to do the same. First we soften and open -- through physical practice we make our flesh and bones soft, supple, and malleable. Through concentration and meditation we give those same qualities to the mind and to the heart. We step fully into the brilliance of our inner radiance. We take what is already good about ourselves and make it bigger and better in an ever-widening circle of improvement and enhancement. And then we take those strengths and integrate them back into the world within and the world without so as to not inflame the ego.

Detachment is contraction and it can be binding or limiting if its not softened. That spinning and expanding that is abhyasa, that is vairagyam's counterpoint, that is Opening to Grace, is a surrendering and a tempering which keeps the harshness and hardness out of willfulness and determination. Flight can only be befriended if a safe home-base is established. Boundaries are only valuable if sufficient spaciousness is permitted. Through practice we expand ourselves, and through non-attachment we keep that expansion in check. Balanced actions.

Half-way

2011-04-19T08:04:00.004-05:00

We have made it to the halfway point of this year's DK series. Tonight is Week 15. Last week we added ten new poses to the sequence, and we get to practice that series of postures again in tonight's class. The new poses consist of three "baby" backbends, four seated forwardbends, two new Shoulderstand variations, and Headstand I.

I mentioned last week in class that one thing that has come out of us doing DK is that I have shifted many of my opinions and perceptions as to what a "beginner student" can/should be practicing. I have always held my students, even the beginners, to a fairly high level of expectation. I just figure if you're gonna do this (Yoga) you might as well really do it well right from the beginning; why drag your feet or poke around? If you're gonna do it, do it! I know not every one agrees with that approach and I know that some people are just naturally a little more slowly paced and that's fine. But it might mean that I'm not the right teacher for them. I'm not known for doling out the pats-on-the-back and the feel-goods, so if that happens to be what you are in need of, you might need to look elsewhere. What I am really good at -- and my long time regular students know this -- is setting the stage for really incredible progress to be made. The reason my dedicated students progress so obviously and quickly is because I hold them to high standards.

The DK series really just embedded this even more into our classes together. There are lots of asana that make an appearance in the 30 weeks that I had never considered teaching to beginners in the five years prior to DK. Poses like Padahastasana (Hand under foot forward bend), Parsvaikapada Sarvangasana (One-leg-to-the-side Shoulderstand), Padmasana and Pindasana (Lotus and Embryo poses) in inversions, for example, are poses I really hadn't ever taught much of at all, let alone to beginners. And probably would have continued to consider those poses "intermediate to advanced" had they not been part of this series. But we set the foundations, we broke each pose apart to tackle it more effectively, and slowly but surely we made our way through all 80 asana (with the exception of Chakrasana which I'll discuss another time) one by one; even the ones whose "appropriateness" I questioned.

"Beginner" is a vague term. Some beginners are super stiff and tight and physically or emotionally weak and lack body awareness and lack motivation, etc. Some beginners are the complete opposite of all of those things. And because of that what is "best" for a beginning student can vary greatly from person to person. Our Monday night Essentials class, for instance, is supposedly the most "beginners friendly" class on the regular schedule. And yet it is a great challenge for some. Determining what's best included in the practice is really a case by case basis.

My point is that we are approaching the one year anniversary of the start of our first round of DK and, as I said already, we are half way through the second round of the series, and I am just kinda in awe of the really amazing things that have taken place in that amount of time. Students continue to surprise and inspire me in every class. I can literally see the progress unfolding right before my eyes. I admit that I had some doubts as to what the group would be capable of doing when we first got started; I wasn't sure that we would be able to go through the entire 30 weeks. I was sooooo wrong about that. And I am thrilled that I was wrong about it.

We tend to sell ourselves short. We don't give ourselves enough credit for the things that we're really good at, and we focus too intently on the things that we don't do well. This particular sequence that we're practicing now -- Weeks 14 and 15 -- is a great example. It starts off with Headstand. I know there are people who will stop coming to class because they're intimidated by Headstand. They would rather stop their practice than approach the pose with modification. Admittedly there are certainly folks for whom Headstand is not appropriate right now (or possibly won't ever be). But for the most part, especially if your practice has been consistent up to this point, there are options for including it or variations of it so that you can stay on course. But by failing to show up to the practice, you've given the power over to fear or doubt or criticism.

Before DK I did not teach Headstand in Essentials classes; I felt that students needed at least one whole year of practice before attempting Headstand. When I was planning for the first DK around this time last year, I could have decided to follow that tenant and leave Headstand out of the sequence. But that would have been me giving in to fear and doubt just like the individuals I described above. Rather than avoiding it, the better choice was to set up a solid foundation of logical and intelligent forethought, break down the various critical elements that constitute the whole, and approach the challenge systematically from the ground up through experiential practice. That's what we did and we benefited greatly because of it.

We have definitely approached a point in this series that includes more challenging postures, but whether or not it is too challenging is a decision you have to make for yourself. Is it too challenging because the poses don't come easily to you and so you're frustrated? Or is it too challenging because you honestly need more time and practice getting familiar with the basics before moving on? Both of those questions can be difficult to answer, and any answer can be difficult to embody and employ. But it's worth the effort.

Since Headstand is officially part of our series now, and will remain so through the end, if you have not taken the time to read the Sirsasana section in LoY, I highly recommend that you do. Read the instructions for the pose itself (starts on page 179), as well as, the "Hints on Sirsasana" (page 186) and the "Effects of Sirsasana" (page 189). The instructions and descriptions of the rest of the "Sirsasana Cycle" are on pages 190-205, and even though we aren't practicing those poses yet, some of them do come into DK eventually and it wouldn't hurt to have a vague familiarity with them whether you're practicing them or not. Keep in mind that each and every posture is a kind of foundation and preparation for some other posture(s). So even though you may just now be starting to learn Headstand I, and find it difficult to even think about other kinds of Headstands, they are, in fact, part of a future repertoire and knowing that they exist would be a good thing. Knowing that your "regular" Headstand will some day turn in to Headstand II and then Hands-free Headstand, etc. might (should) change your approach to the posture. It's the same as learning Triangle pose, then practicing Triangle pose as a preparation for Half Moon pose, then learning Half Moon pose, then practicing Half Moon pose as a preparation for Clasped Half Moon pose (Ardha Chandrachapasana), then practicing Clasped Half Moon pose, etc. etc. Each pose is a building block of something done previously and a preparation for something to come in the future.

Things like strength and flexibility and balance and coordination are innately human qualities. Yoga never ever asks a body part to do anything that it is not naturally designed to do -- our physicality is designed to be fit and well with a wide range-of-motion. I know that all sorts of internal and external factors contribute, but generally speaking if you don't feel like you are those things (strong, flexible, balanced, etc), it is most likely due to lack of use rather than straight-up inability. If Headstand, or any posture for that matter, exceeds your capabilities, it's probably because you haven't practice enough, not because you can't do it.

Anyway, what I wanted to say today is that I continue to be genuinely impressed with what my students are capable of accomplishing and I'm blessed to be able to have such an intimate role in those moments. The first half of DK has been incredible (and has gone by very quickly). Let's keep it up and go out with a bang.

Week 15 tonight.

Weeks Sixteen and Seventeen

2011-04-19T08:00:00.002-05:00

Scheduled to take place on Tuesday, April 26, May 3, and May 10

(The figures within the parenthesis after the asanas denote the serial number of the illustrations as found throughout Light on Yoga)

(Observe the change in the order of the asana. Poses with an * indicate that they are new to this week's sequence)

Salamba Sirsasana I -- Supported Headstand first variation (184)

Utthita Trikonasana -- Extended Triangle pose (4 and 5)

Parivrrta Trikonasana -- Revolved Triangle pose (6 and 7)

Utthita Parsvakonasana -- Extended Side-angle pose (8 and 9)

Parivrtta Parsvakonasana -- Revolved Side-angle pose (10 and 11)

Virabhadrasana I -- Warrior pose first variation (14)

Virabhadrasana II -- Warrior pose second variation (15)

Virabhadrasana III -- Warrior pose third variation (17)

Ardha Chandrasana -- Half Moon pose (19)

Parsvottanasana -- Intense Side-stretch pose (26)

Prasarita Padottanasana I & II -- Wide-angle Forward bend first and second variations (33, 34, 35, and 36)

Padangusthasana -- Hand-to-Big-toe pose (44)

Padahastasana -- Hand-to-Foot pose (46)

Uttanasana -- Standing Forward bend (48)

*Urdhva Prasarita Ekapadasana -- Standing Splits (49)

*Utkatasana -- Fierce pose (42)

Parighasana -- Gate pose (39)

*Ustrasana -- Camel pose (41)

Makarasana -- Crocodile pose (62)

Dhanurasana -- Bow pose (63)

*Chaturanga Dandasana -- Four-limb Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

*Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

*Adho Mukha Svanasana -- Downward-facing Dog pose (75)

*Virasana -- Hero pose (86)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

Halasana -- Plow pose (244)

Karnapidasana -- Ear-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow pose (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

*Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Jathara Parivartanasana -- Revolved Abdomen pose (274 and 275)

Urdhva Prasarita Padasana "UPP" -- Upward Extended Feet pose (276 to 279)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Mahamudra -- Great Seal pose (125)

Janu Sirsasana -- Head-to-Knee pose (127)

Paschimottanasana -- Seated Forward bend (160)

*Purvottanasana -- Upward Plank pose (171)

Savasana -- Corpse pose (592)

*Siddhasana -- Adept's pose (84)

Do Ujjayi Pranayama (without inhalation retention); in Siddhasana

Salamba and Niralamba

2011-04-18T08:32:00.003-05:00

We met for MDK Sequence Two yesterday afternoon and had a great time. The second sequence is my favorite; I've said that before, but it stays true because I just love the calming effect that that particular series of postures provides when it's over.

It opens with about 35 minutes worth of being upside down in Headstand and Shoulderstand variations which is challenging, to say the least, but worth the effort. If those poses are done well (even if modified variations of the classic forms are done well) the body is warmed, opened, and ready for the rest of practice by the time you've completed the inversions. Starting your practice with 20-30 minutes of inversion variations is really very very similar to starting your practice with several rounds of Surya Namaskar -- heat, mobile joints, awakened muscles, etc. And the great thing about Sequence Two is that assuming you survive the inversions, the rest of the sequence is seated forward bends -- low to the ground, minimal weight-bearing/strength-building, calming poses. It's basically half an hour of really hard work and an hour of cool-down. And the combination of those two things leaves the body feeling like it just had a deep tissue massage.

The conversation focused in on the difference between Salamba and Niralamba. Salamba means with support and niralamba means without support. For instance, there is Salamba Sarvangasana -- Supported Shoulderstand -- meaning the hands are pressed into the back to help keep the spine erect. And there is Niralamba Sarvangasana -- Unsupported Shoulderstand -- when the hands are removed and the body stays erect via strong muscles. There are Salamba and Niralamba variations of Headstand and other poses, also. In the case of Shoulderstand and Headstand variations, the hands are used as a support or a prop in order to aid the proper performance of the posture and, just like a block or a folded blanket or a strap, their presence is there as a learning tool and will someday be removed. As long as we have that external support, we should be mindful about using it diligently and effectively, learning the lessons it provides and making great progressive strides, yet not becoming dependent on it. Because in the end, we want to be niralamba -- self-supported, independent, autonomous.

That applies to more than just using or not using props in asana. We want to learn how to have Niralamba Sadhana -- Self-supported practice. The word sadhana means wealth, riches, opulence. It means to accomplish something meaningful. When we unroll our mat in front of a teacher, we are stepping into a Salamba Sadhana -- a supported practice. We will spend the hour listening, following, mimicking, learning; all of which are worthy components in the process of practicing yoga. But the teacher is in fact a source of external support. The true practice comes when you take on the responsibility of being your own teacher -- Niralamba Sadhana -- practice outside of, independent of, unguided by anyone other than your Self. Just like having a strap to aid forward bends or a stack of blankets for Shoulderstand or a wall to keep from toppling out of inversions, having your teacher nearby is a kind of prop and can very easily become a dependency.

There is nothing wrong with being supported. Patanjali talks about supported and unsupported practices, supported and unsupported meditations, supported and unsupported liberations. Yoga is not a solo event. Our initial inclination might be otherwise considering that it's not a team sport and tends to lack physical contact and lots of people try to tackle it on their own. But it absolutely needs a leader. Sort of like a relay race, the baton gets passed and when it does, hopefully the pass goes smoothly and with minimal disruption to the momentum of progress. But we all know that yoga is not a race to the finish line, and the only competition really is your own ego.

Although, there is a kind of passing back and forth between you and your teacher. It is a give and take relationship both directions. A teacher gets the ball rolling, so to speak, and helps to set the foundation. Your positive responses to their guidance helps them to know what else to provide. Their skillful leadership provides the knowledge and the confidence needed for you to recreate their intentions without their physical presence. Your ability to act and align by being your own best teacher allows for a much fuller and more effective demonstration of the principles and that follows you back on to the mat the next time you sit in front of your teacher. It's a forever cycle. It's another kind of undulation between expansion and contraction.

We know we need both as one is only preemptive to the other. It's always about balanced actions -- in and out, up and down, light and dark, etc. A practice that is done exclusively in the presence of external support (a teacher) is not full-spectrum, is not whole and complete, is only Salamba without its counterpart. What would happen to your practice if you were suddenly to find yourself without a teacher? Have you set the foundation for Niralamba Sadhana should it prove to be necessary? Could you sustain your practice should you find yourself without a teacher? Or would it slip away from you? Is your yoga tool-bag a balanced collection of Salamba and Niralamba, or is it prop-heavy?

It could just as easily tip in the opposite direction. Rather than being dependent upon the guidance of a good teacher, you may have established a practice that is primarily self-guided and is missing the crucial element of skillful support. In which case your yoga tool-bag is shifted too far toward niralamba, and is still a practice out of balance.

It's all about the right amount of any particular element. Embrace the support of props when they're offered, and know that, although their lessons are invaluable, their presence is temporary. In the end, we want to fully embody niralambaya tejase -- we want to be innately and brilliantly illuminated independent of external circumstances. And that will lead to wealth and riches beyond our imagination.

Weeks Fourteen and Fifteen Sequence

2011-04-11T08:58:00.003-05:00

Scheduled to take place on Tuesday, April 12 and Tuesday, April 19

[The figures within the brackets after the asana denote the serial number of the illustrations as found within Light on Yoga.]

Asana marked with an * indicates that pose is new to the sequence.

Salamba Sirsasana I -- Supported Headstand first variation [184]

Utthita Trikonasana -- Extended Triangle pose [4 and 5]

Parivrtta Trikonasana -- Revolved Triangle pose [6 and 7]

Utthita Parsvakonasana -- Extended Side-angle pose [8 and 9]

Parivrtta Parsvakonasana -- Revolved Side-angle pose [9, 10 and 11]

Virabhadrasana I -- Warrior pose first variation [14]

Virabhadrasana II -- Warrior pose second variation [15]

Virabhadrasana III -- Warrior pose third variation [17]

Ardha Chandrasana -- Half Moon pose [19]

Parsvottanasana -- Intense side-stretch pose [26]

Prasasarita Padottanasana I and II -- Wide-angle forward-bends first and second variations [33, 34, 35 and 36]

Padangusthasana -- Big-toe pose [44]

Padahastasana -- Hands-under-feet pose [46]

Uttanasana -- Standing forward-bend [48]

Parighasana -- Gate pose [39]

*Salabhasana or *Makarasana -- Locust pose or Crocodile pose, respectively [60 or 62]

*Dhanurasana -- Bow pose [63]

*Bhujangasana I -- Cobra pose first variation [73]

Urdhva Prasarita Padasana (UPP) -- Extended Upward Legs pose [276 to 279]

Paripurna Navasana -- Full Boat pose [78]

Ardhva Navasana -- Half Boat pose [79]

Salamba Sarvangasana I -- Supported Shoulderstand first variation [223]

Halasana -- Plow pose [244]

Karnapidasana -- Ear-pressing pose [246]

*Supta Konasana -- Reclined Wide-angle pose [247]

*Parsva Halasana -- Side Plow pose [249]

Ekapada Sarvangasana -- One-legged Shoulderstand pose [250]

Jathara Parivartanasana -- Revolved Abdomen pose [274 and 275]

*Mahamudra -- Great Seal pose [125]

*Janu Sirsasana -- Head-to-knee pose [127]

*Dandasana -- Staff pose [77]

*Paschimottanasana -- Seated forward-bend [160]

Ujjayi Pranayama with inhalation retention (Section 203) in Savasana [592]

Week Thirteen

2011-04-03T12:37:00.001-05:00

The following is the sequence we will follow on Tuesday, April 5. The number in the parenthesis following the names of the asana is how long each pose will be held.

Tadasana -- Mountain pose (60 seconds)

Urdhva Hastasana -- Upward Hands pose (60 seconds)

Vrksasana -- Tree pose (60 seconds)

Utthita Trikonasana -- Extended Triangle pose (90 seconds)

Parivrtta Trikonasana -- Revolved Triangle pose (60 seconds)

Utthita Parsvakonasana -- Extended Side-angle pose (90 seconds)

Parivrtta Parsvakonasana -- Revolved Side-angle pose (60 seconds)

Virabhadrasana I -- Warrior pose first variation (45 seconds)

Virabhadrasana II -- Warrior pose second variation (90 seconds)

Virabhadrasana III -- Warrior pose third variation (30 seconds)

Ardha Chandrasana -- Half Moon pose (30 seconds)

Parsvottasana -- Intense Side-stretch pose (30 seconds)

Prasarita Padottanasana I -- Wide-angle Forward bend first variation (30 seconds)

Prasarita Padottanasana II -- Wide-angle Forward bend second variation (30 seconds)

Padangusthasana -- Hand-to-Big-toe pose (20 seconds)

Padahastasana -- Hand-to-Foot pose (20 seconds)

Uttanasana -- Standing forward bend (20 seconds)

Parighasana -- Gate pose (45 seconds)

Urdhva Prasarita Padasana (UPP) -- Extended Upward Legs pose (3 reps, 20 seconds for each increment)

Paripurna Navasana -- Full Boat (30 seconds)

Ardha Navasana -- Half Boat (15 seconds)

Salamba Sarvangasana I -- Supported Shoulderstand pose (7 minutes)

Halasana -- Plow pose (4 minutes)

Karnapidasana -- Ear-pressing pose (20 seconds)

Ekapada Sarvangasana -- One-legged Shoulderstand (20 seconds)

Jathara Parivartanasana -- Revolved Abdomen pose (20 seconds)

Ujjayi Pranayama with inhalation retention in Savasana

Review Week

2011-04-03T10:12:00.003-05:00

There are three different times within the 30 weeks of DK where the sequence pauses and the instructions are to review what has already been done -- weeks 7, 13, and 18. Each of the "review weeks" is meant to be an opportunity to check in and apply an honest assessment as to what's been done, what hasn't been done, where we've been, where we're headed, and to decide what to do next. This upcoming Tuesday is Week Thirteen for us and the instructions are to "Repeat and become steady in your daily practices. Those who find it difficult to master all these asanas within this period can continue with them for several more weeks."

In other words, if you are not ready to move on, don't. If you are still overtly challenged by the series of events taking place, it very well could be counter-productive to move forward. The next set of poses ups the ante -- is a new level of expectation, personal responsibility and caliber of performance as it introduces more inversions, backbends, and seated forward bends. Mr. Iyengar says, "Mastery of the standing poses [and the various movements of Shoulderstand] prepares the pupil for the advanced poses in forward bending [and inverting and back-bending and arm-balancing], which can then be acquired with ease." Notice he doesn't say "after you've done the standing poses blank-number of times," or "if you think the standing poses are a lot of fun just wait til you try this...," or "if you're starting to get bored and need to try something else." He uses the word "mastery" -- expert skill, knowledge, and ability; a commanding control over; full possession of.

Those of us that strive for progress and advancement on our yoga mats tend toward a personality that is easily excited by the potential of "the next big thing." There is a strong desire to get ever better and to continuously add to our repertoire. And because of that there can be a temptation to bounce around a little bit to whatever idea or concept or action or attitude that happens to most spark our attention in any given moment because what we're most interested by is what we'll try the hardest to understand. That whole "consistently and enthusiastically for an undetermined amount of time" (Sutra I.14) is challenging to say the least. Over and over again throughout LoY he says things like learn this, master this, consolidate these things, repeat to capacity, continue until, if blank has been done then easefulness will follow, etc. There is an obvious emphasis on staying focused and committed to a logical and accessible series of steps long enough to fully benefit from them. But he also knows that at the end of the day, we are individually responsible for our own yogic choices and our practice is whatever we choose it to be. So he adds this subtle but powerful cautionary word of advice: "If these elementary asanas have not been mastered the period taken to learn [what comes next] will be longer." He does not say "under no circumstances should you broaden your repertoire of practice until...." He says "if and when you choose to move forward, expect this..." Basically you are in control of the amount of challenge and effort any particular asana or category of asana will entail based partially on the kind of preparatory work you've done previously. Of course all sorts of various internal and external elements are involved, some of which will be within your power to affect and some not. But why would you consciously make it harder on yourself by unduly skipping ahead?

Unfortunately yoga is far from black and white and very few things can be answered with a direct yes or no. So on the flip-side of that there has to be some conscious risk-taking; a point at which you say "I'm not sure if I'm 100% ready to move on, but it's worth trying." And even while you're still in the process of "mastering" what is already a part of your repertoire, you are willing to embrace whatever comes next. It's kind of like saying I'm not gonna quit my job and open my own business, or buy a bigger house, or propose marriage, or go back to college, or have a baby, or shave my head, or whatever scary, daunting, easily-doubted task lies before you, until I know I'm ready. You. Will. Never. Be. Ready. At some point, you just have to do it anyway.

Are you ready for DK Week 14 and beyond? Maybe. Maybe not. There are certain check-points that can be assessed to help you make that decision. But there's no guarantee that you'll make it correctly. Are you exhausted at the end of the standing pose series? Do you require the use of props and/or modifications for the majority of the standing poses? Are you overwhelmed by a five minute long Shoulderstand? Answering yes to those questions indicates that you probably need more work where you are at before adding more. The trick is to learn how to answer those kinds of questions honestly and without undue judgment or criticism. Be mindful of holding yourself back out of doubt or fear or lack of confidence or intimidation.

Along those same lines, if you are not already attending MDK on Sundays now is the time to consider adding that to your practice schedule. Your success in the second half of DK will most likely be enhanced by regularly practicing MDK and vice versa.

Sometimes we have to have the courage to say "that exceeds me" when we don't want to. Sometimes we have to be able to say "that scares me" and do it anyway. Those moments don't always work out in our favor or in the way that we anticipated, but part of being a Yogi is making the best out of what works and what doesn't work and being better for it in the end.

Week 12 Tonight

2011-03-29T11:15:00.002-05:00

I might be the only one feeling this way, but it seems to me as though DK is happening faster this time around than last year. I'm just not real sure how it came to be Week 12 so quickly! But, alas, that is in fact what we're facing tonight.

The sequence at this point is a little bit imbalanced energetically. The opening weeks are exclusively standing poses and Shoulderstand. Standing poses are energetically stimulating, they strengthen the legs and the spine, they open the hips and the shoulders, and many of them have overlapping characteristics of more than one major category of movement at a time; i.e. they may be partially forward-bending, back-bending, and twisting simultaneously. Several of them are mild inversions, as well. That means that a practice that is primarily standing pose oriented can be a nearly full-spectrum experience all by itself. Ending the practice with a few minutes in Shoulderstand and Plow leaves the nervous system calm, and the body as a whole feeling mostly neutral.

Last week we added three new deep forward bends -- Padangusthasana, Padahastasana, and Uttanasana. Forward bends are meant to be calming and are known to induce introspection and insightfulness as they allow the body to form a kind of tucked up cocoon of self-attentiveness -- they draw the focus inward and quiet the mind. They are also commonly practiced for longer periods of time than poses that are more vigorous in nature like deep back bends and arm-balances. That is, if they are being performed well. The three standing poses we're practicing are challenging, and can actually create physical or mental tension if the legs, hips, or spine work against the fold rather than into it; but that's a different conversation. Assuming they are done well and comfortably their presence shifts the energy of the sequence into a quieter, slower state. And we don't yet have any direct counter or opposition (things like back bends, arm-balances, Headstands and Handstands would bring about more heat, more stimulation, more pranic movement), so there's a kind of inner stillness at the end of this particular sequence. That isn't necessarily good or bad; it's just a different experience than if the practice were more back bend oriented or balanced very equally between forward bends and back bends.

The further into the 30 weeks we go, the more varied the poses are and we eventually practice a very full-spectrum sequence with standing poses, seated poses, reclining poses, inversions, deep hip-openers, arm-balances, and twists all in the same practice which is energetically unique in and of itself. For now, though, we have the opportunity to investigate what it means to be shifted more toward the side of calm, cool, and collected and to notice how that kind of practice affects us mentally, emotionally, and physiologically. For instance, a practice designed around long, deep forward bends at the end of the day can be very soothing on the nervous system, can quiet the mind, and prepare the body for a restful night's sleep. But if the stresses of the day follow you onto the mat, you may find it difficult to stay still and focused long enough for the practice to be of any good. A practice of back bends might be vigorous enough to help you work out the nervous energy left over from the day, but their stimulating nature may be counter-productive to getting to bed on time. These are things you learn as you gain experience.

Part of the purpose behind committing to a consistent and enthusiastic practice over the course of a long period of time (I.14: sa tu dirgha-kala-nairantarya-satkarasevito drdha-bhumih) is not just about mastering the physical elements of the asana and becoming an "advanced Yogi," but is to provide ourselves the opportunity to learn the ways in which our practice can be of energetic and psychological benefit. When our practice follows Patanjali's advice we learn which categories of poses or sequences of poses leave us feeling refreshed and rejuvenated. Which ones challenge our patience. Which ones help us end the day feeling satisfied and complete. Which ones help us step fully into the beginning of something brand new. Etc. And then we're capable of being our own best teacher. We can provide what is most needed or deserved in any given moment based on what we know to be good for us. Without time and perseverance, patience and intrigue we remain dependent upon someone or something else to tell us those things for us, and that inhibits the expression of our full potential.

As you practice the Weeks 11 and 12 sequence, either tonight in class or on your own, be extra mindful as to how and what you feel internally in the closing moments and in the minutes and hours that follow. If you can, consider saving 5-10 minutes of time following Savasana for a quiet seated meditation. Sit with your Self and be really present with what you've just done and what you will take with you as you roll up your mat and move forward.

Weeks Eleven and Twelve Sequence:
[The figures within the brackets after the asana denote the serial number of the illustrations as found within Light on Yoga.]

Utthita Trikonasana - Extended Triangle pose [4 and 5]

Parivrtta Trikonasana - Revolved Triangle pose [6 and 7]

Utthita Parsvakonasna - Extended Side-angle pose [8 and 9]

Parivrtta Parsvakonasana - Revolved Side-angle pose [10 and 11]

Virabhadrasana I - Warrior pose first variation [14]

Virabhadrasana II - Warrior pose second variation [15]

Virabhadrasana III - Warrior pose third variation [17]

Ardha Chandrasana - Half Moon pose [19]

Parsvottanasana - Intense Side-stretch pose [26]

Prasarita Padottanasana I and II - (Standing) Wide-angle forward bend first and second variations [33 and 34, 35 and 36]

*Padangusthasana - (Standing) Big-toe pose [44]

*Padahastasana - Hand-under-foot pose [46]

*Uttanasana - Standing forward bend [48]

Parighasana - Gate pose [39]

Urdhva Prasarita Padasana (UPP) - Upward Extended Legs pose [276 to 279]

Paripurna Navasana - Full Boat pose [78]

Ardha Navasana - Half Boat pose [79]

Salamba Sarvangasana I - Supported Shoulderstand first variation [223]

Halasana - Plow pose [244]

Karnapidasana - Ear-pressing pose [246]

Ekapada Sarvangasana - One-legged Shoulderstand [250]

Jathara Parivartanasana - Revolved Abdomen pose [274 and 275]

Ujjayi Pranayama with inhalation retention (Section 203) in Savasana [592]

Weeks Eleven and Twelve Sequence

2011-03-22T09:31:00.001-05:00

Scheduled to take place on Tuesday, March 22 and Tuesday, March 29

[The figures within the brackets after the asana denote the serial number of the illustrations as found within Light on Yoga.]

Note the slight change in the order of the standing pose sequence and the new asana*

Utthita Trikonasana - Extended Triangle pose [4 and 5]

Parivrtta Trikonasana - Revolved Triangle pose [6 and 7]

Utthita Parsvakonasna - Extended Side-angle pose [8 and 9]

Parivrtta Parsvakonasana - Revolved Side-angle pose [10 and 11]

Virabhadrasana I - Warrior pose first variation [14]

Virabhadrasana II - Warrior pose second variation [15]

Virabhadrasana III - Warrior pose third variation [17]

Ardha Chandrasana - Half Moon pose [19]

Parsvottanasana - Intense Side-stretch pose [26]

Prasarita Padottanasana I and II - (Standing) Wide-angle forward bend first and second variations [33 and 34, 35 and 36]

*Padangusthasana - (Standing) Big-toe pose [44]

*Padahastasana - Hand-under-foot pose [46]

*Uttanasana - Standing forward bend [48]

Parighasana - Gate pose [39]

Urdhva Prasarita Padasana (UPP) - Upward Extended Legs pose [276 to 279]

Paripurna Navasana - Full Boat pose [78]

Ardha Navasana - Half Boat pose [79]

Salamba Sarvangasana I - Supported Shoulderstand first variation [223]

Halasana - Plow pose [244]

Karnapidasana - Ear-pressing pose [246]

Ekapada Sarvangasana - One-legged Shoulderstand [250]

Jathara Parivartanasana - Revolved Abdomen pose [274 and 275]

Ujjayi Pranayama with inhalation retention (Section 203) in Savasana [592]

DK on Monday

2011-03-15T11:41:00.003-05:00

Super briefly:

My attempt at Mukta Hasta Sirsasana went pretty well yesterday. It is a very tough pose, but I'm excited about continuing to incorporate it into my practice once in the while. The toughest part, really, was the fact that I couldn't practice it with some repetition. Usually when you decide to introduce a new pose into your practice you would deliberately sequence it after plenty of appropriate and effective preparatory poses and before you're completely exhausted. You need to be warm and strong and malleable, but not so tired that you're "peak pose" is sloppy or haphazard. Figuring out that timing just takes a little experience. You would also, generally, want to be able to practice your peak pose 2 or 3 or, preferably, more times. And then still have a few minutes to cool-down and/or counter stretch, etc before final relaxation.

The deal with Headstands, however, is that you're really only supposed to practice Headstands one time a day and then not again for roughly 24 hours. The reason is that the nervous system, although it appreciates being inverted, needs sufficient time to refresh itself in between upside down trips. Otherwise it tends to get a little cranky and then you find yourself feeling antsy or easily distracted or in some way physically or mentally off-balance. So whereas if I were practicing a new back bend I would make it a point to try it 3 or 5 or 15 or more times if that's what felt right for me. Or I could choose to practice seated forward bends in the morning and again in the evening, for instance. I did move in and out of Salamba Sirsasana I and Mukta Hasta Sirsasana two or three times each before coming down, so I did get in a few tries. Even though I would have liked to have rested and re-focused and tried again I decided it best to adhere to the "one time only rule" and moved on with my practice.

I expected my neck and upper back to be a little sore today, but so far so good. I'm excited about trying it again a little later in the week.

We won't meet tonight for DK because of Spring Break. And last night I was having trouble deciding what to teach. I was thinking ahead to the fact that we won't meet for Essentials I-II on Thursday or Essentials II on Saturday and I was trying to decide whether or not to present new material last night even though students later in the week wouldn't be privy to it or to have a kind of review of recently covered lessons or....etc. In the end, I decided to kill two birds with one stone sorta. We practiced the Week 9 and 10 DK sequence "Essentials style" last night. Stickers were handed out and we got to experience the series with a slightly different perspective. We might do that again some time; I thought it went really well.

Ok, I'm off to lunch. Tonight is Lyle and Cat's shared All-levels Flow class and I have several errands and tasks to complete before that.

Monotony Collapses Time

2011-03-14T08:59:00.007-05:00

So it's happening again -- that thing where one central theme keeps popping up all over the place; on the mat, off the mat, work, home, leisure, friends, etc. I love it when that happens because, if you're paying attention, you can't help but to learn the lesson that's being presented. When one reoccurring theme is apparent every where you look, you're bound to see it. Lately it seems as though every where I look I'm getting the "contentment" message. Or, maybe more specifically, the "how to recognize discontentment" message.

Patanjali defines "contentment" as the state of being unequivocally happy (II.42: "Santoshad anuttamah sukha-labhah.). True contentment is totally unambiguous without any of the typical wishy-washiness that lurks around most people's happiness -- "Yeah, that's good but...." He uses the word sukha which does mean happiness but has much deeper undertones. The root su is the same root that gives us words like "comfortable," "wise," "skillful," "virtuous," "convenient," and "sweet." Anuttama means unsurpassed, excellent, incomparable, excessive. What in your life makes you feel excessively happy?

More often than not, my time on the mat is what makes me excessively happy; even its challenges. Once in the while, though, it gets the better of me -- my expectations are proven too high or my best intentions weren't right for the moment or my ego is disappointed. Usually those experiences are fleeting and it is simply a matter of practicing again the next day. Occasionally they linger, and I find myself in a kind of yoga rut without any distinguishable ebb or flow, and it can last for days or weeks or months. The zeal seems to be missing and the movement more rote or habit than genuinely inspired. We already know that practice is "real" only when it's being done (1)consistently and (2)enthusiastically over a (3)long period of time (I.14). Two out of the three, quite frankly, isn't good enough. Consistence and endurance only produce the mechanics of progress. When the enthusiasm goes missing we lose forward momentum and we end up expending energy on a hamster wheel that isn't actually going anywhere.

Even in the midst of my yoga practice, which I love so deeply and unconditionally, there is sometimes a realization that the current actions and attitudes have lost their spark; the enthusiasm and intrigue they once had. And they don't produce "excessive happiness" anymore. It doesn't mean I've fallen out of love with my practice, but that an adjustment needs to be made. Mr. Iyengar says "When something happens, I am not thrown off course, and when nothing happens, I do not lose my way." You simply redefine what "excessive happiness" looks like and feels like to you, and start all over again. That's when skills like observation and recognition and discernment are most needed.

Thomas Edison said "Discontent is the first necessity of progress," meaning that sometimes it takes rocking the boat of happiness to get the hamster off the wheel and back on to the track of life. If some kind of unpleasant feeling or suspicion or doubt doesn't come along to inspire an evaluation, you are likely to simply assume what's taking place is the most appropriate for you. Just because, on the surface, what you're doing is "working," doesn't mean it's embedded with the "excessive happiness" that is contentment. It might be, but how do you know if you haven't actually checked in on it in a while.

I can usually gauge my current level of enthusiasm by the kind of mood I'm in about 3:00 in the afternoon. That's my typical preferred practice time. I'm usually really excited about getting to the mat for a couple of hours before the evening classes get started. Occasionally something like a poor nights sleep or stress will distract me from my practice but only for a day or two. It's when I notice that I haven't been on my mat for several consecutive days, or when the time I am on my mat feels like an obligation rather than a privilege, that I know it's time to reconsider what I'm focusing on. I really struggled with this about 6 months ago -- end of the summer/fall -- and couldn't shake the feeling that I hadn't gotten anywhere new in a long time. It felt like I was face-planted up against a brick wall and could not get redirected. I spent the last several months of the year anticipating attending the advanced intensive in Tucson and being exposed to a bunch of new asana as well as refining things with which I was already familiar. I had a blast on that trip, the classes were a ton of fun and I did bring back a lot of great information for myself and for my students. It was a success. And yet ("yeah, that's good but...") I didn't have the kind of asana break-through I was hoping for. I didn't walk away going "Wow! I've never done that better" or "I can't believe I can finally do that." I basically had three days of the same practices I had been having at home, just in front of a whole bunch of strangers. And the first few weeks of 2011 seemed to be following the same path as the end of 2010.

So I was beginning to redefine my idea of contentment within my practice. I set aside my "to-do list" of new asana and re-sparked my interest in things that I had considered "already done." I was more conscientious about feeling excessively happy from doing familiar poses really well, than by continuously incorporating new things. I felt really satisfied by practicing the early weeks of DK sequences -- the ones with just standing poses and Shoulderstand I -- whereas previously I would have elaborated on those sequences to include a more full-spectrum (and "intermediate/advanced") set of asana. What I noticed is that the things that I could "already do" were getting even better and things that I could "sometimes kinda do" were regularly getting better also. And then things on that "to-do list" slowly crept their way back in and were actually enjoyable. A particular backbend that had been high on my priority list for more than three years was one of the things I really wanted to improve upon while I was in Tucson, and I was very disappointed that I returned home without "figuring" it out. Then in the middle of a practice in which I wasn't even focused on it, it happened. Just like that. As if I had been practicing it forever. And then a few weeks later I got my Lotus-legs back which was enormously exciting. I spent ten years opening my hips to be able to do Padmasana and just last year it started to feel comfortable on both sides on a regular basis. Then, I hurt my left knee (which was the "good" one) and in the blink of an eye, it was all gone. I honestly thought that I would never get into Lotus again, and as tough as that was to accept -- thinking about all the forward bends and headstand variations and shoulderstand variations and arm balances that I would never do -- I knew there was no sense in dwelling over it. I just had to redefine "success" for myself, whereas before I would have expected myself to eventually include all of those poses, now I had to create genuine satisfaction without them. It took about 6 months but my knee healed and Padmasana has returned to my practice. I have felt a shift happen. Something was blocked or stagnant before, and has suddenly opened and become accessible. It may have been because I allowed for an easing-off or because of some kind of proverbial aligning of the stars that didn't really have anything directly to do with my actions or simply because bodies naturally undergo change that is at times pleasant and at other times completely not. I don't know why it's happened, but I'm in the mood for new things.

So last week, while sticker shopping, I ran across miniature sticker boards meant to be used for individual goal-achievement primarily amongst grade-schoolers I suspect, but I immediately thought to myself "There must be a way to incorporate this into DK!" I was totally psyched by the idea of creating personal practice goals and using the sheets to display achievements. I mentioned it in class, and the response was positive so here's the deal:

You pick up a sticker sheet from the front desk, write your name and your goal on it, and then tack it to the wall with the rest of the sticker boards. The goal(s) you pick can be anything. It doesn't have to be specifically DK related, per se, but it would be great if it were. For example, it could be something like "Practice 5 minute Shoulderstand every day for one week" which is short-term, or something that will take a little longer to complete like "Practice the DK sequence three times per week for 10 weeks." Or "Add add one new Shoulderstand variation each week until I practice the entire cycle." Or "Practice 10 handstands every day for 30 days." It's whatever motivates you, that excites you, that makes your practice something you look forward to and worthwhile. You can have more than one going on at a time, and deciding what deserves a sticker is an honor-system kind of thing. When you have reached your goal, it translates into a "free" sticker on the regular DK board. And, as we know, the stickers on the regular boards turn into prizes at the end of the year which gives you something palpable to acknowledge and appreciate. Not everything good about yoga is concrete or measurable, but recognizing the things that are can help you stick around long enough to experience those more subtle aspects. This isn't about ego or competition, it's about feeling good. It's about purpose and intention, and it's about recognizing things that you do really well and learning how to improve the things that you don't do well yet.

I put up a goal for myself on the wall. I'm reading a new book called "Moonwalking with Einstein" about the science and art of memory and how little we remember and how much we can remember if we want to. It talks about a scientist who experimented with memory by living completely isolated in a cave for two months. Without any sense of time or schedule or communication or ability to associate his thoughts with surrounding events (which is how we create memories) he essentially became amnesic and his short-term cognition became severely impaired. When he was eventually retrieved by his team he thought he had only been away for half the total time of the experiment. His sense of time had become so distorted that even though two whole months had passed by, his calculations only accounted for one. The point: "Monotony collapses time; novelty unfolds it." It caught my attention and I knew it applied to my practice.

If you want to make progress you have to continuously seek stimulation. Sometimes that's through revisiting something old with fresh insights, and sometimes it's by trying something brand new. I spent the last 6 months re-awakening my beginners mind and looking at my already established practice with freshness and more clarity. I'm gonna spend the next 6 months taking it into very new places. The goal I put up is to practice one completely new asana each week until the end of our DK series (20 weeks not accounting for the occasional holiday interruption). There are plenty of poses that I've encountered once or twice but don't practice regularly. Those aren't on the list. I wanted to pick out 20 poses that I have never ever attempted before. I'm gonna try Mukta Hasta Sirsasana today which means "hands-free Headstand" and is pictured on pages 196-97 of LoY if you wanna see. I don't know if I can do it, but I'm gonna try. That's the point. I'll let you know how it goes.

My personalized sticker board with one sticker on it. Last week I tried Kukkutasana and Garbha Pindasana for the very first time.

In the meantime, consider what it is that makes you excessively happy. On the mat and off. Set some practice goals for yourself and then watch the good times unfold. It'll be worth it, I promise.

I'll leave you with one of my favorite "contentment quotes" by Nietzsche:

"What if a demon were to creep after you one night, in your loneliest loneliness, and say 'This life which you live must be lived by you once again and innumerable times more; and every pain and joy and thought and sigh must come again to you, all in the same sequence. The eternal hourglass will again and again be turned and you with it, dust of the dust!' Would you throw yourself down and gnash your teeth and curse that demon? Or would you answer, 'Never have I heard anything more divine.'?"

It's a little dark, I know, but the essence is there. What makes you excessively happy? And when something comes along that changes that or challenges it, are you able to stay the course?

"Confessions of a Type-A Yogi"

2011-03-09T08:50:00.002-06:00

Worth reading:

http://jamesmacadam.com/2011/02/28/confessions-of-a-type-a-yogi/

I have thoughts to share about last night's Week 10 practice; I'll get 'em up here a little later.

Weeks Nine and Ten Sequence

2011-03-02T08:08:00.001-06:00

Scheduled to take place on Tuesdays, March 1 and 8.

[The figures within the brackets after the asanas denote the serial number of the illustrations as found within Light on Yoga]

Poses marked with an * indicate new poses to the sequence.

Utthita Trikonasana - Triangle pose [4 and 5]

Utthita Parsvokasana - Side-angle pose [8 and 9]

Virabhadrasana I - Warrior pose first variation [14]

Virabhadrasana II - Warrior pose second variation [15]

Virabhadrasana III - Warrior pose third variation [17]

Ardha Chandrasana - Half Moon pose [19]

Parivrtta Trikonasana - Revolved Triangle pose [6 and 7]

*Parivrtta Parsvakonasana - Revolved Side-angle pose [10 and 11]

Parsvottanasana - Intense Side-stretch pose [26]

Prasarita Padottanasana I - Standing Wide-angle forward bend first variation [33 and 34]

Prasarita Padottanasana II - Standing Wide-angle forward bend second variation [35 and 36]

*Parighasana - Gate pose [39]

Urdhva Prasarita Padasana - (UPP) Upward Extended Legs pose [276 to 279]

Paripurna Navasana - Full Boat pose [78]

Ardha Navasana - Half Boat pose [79]

Salamba Sarvangasana I - Supported Shoulderstand first variation [223]

Halasana - Plow pose [244]

*Karnapidasana - Ear-pressing pose [246]

*Ekapada Sarvangasana - One-legged Shoulderstand [250]

*Jathara Parivartanasana - Revolved Abdomen pose [274 and 275]

Ujjayi Pranayama with *inhalation retention (Section 203) for five minutes in Savasana [592]

Appropriate For Most

2011-02-23T08:52:00.005-06:00

I've always wanted to be successful at a new task or activity the very first time I try it. It's one of my biggest weaknesses. If I'm not immediately good at something, I am easily frustrated and quickly become disinterested. Thankfully, as an adult I am much more aware of and patient with this particular characteristic than I was as a kid, but I would be lying if I said it wasn't still a part of me. Just a few years ago when I was learning to ride a motorcycle, I almost quit before getting my license because it was so much harder than I thought it would be. I've been around bikes my whole life and riders make it seem pretty effortless, just get on and go -- cool and sleek and tough and easy -- it's not. There is a lot to coordinate simultaneously -- each foot and each hand has its own specific job to do at all times. And bikes are really heavy, they weigh a lot! Mine weighs almost 700 pounds, and you have to actually manage that weight beneath you while you're starting, stopping, and moving, and if you drop it, you have to be able to pick it back up. Literally! The challenge of learning to ride was more than I expected it to be and it nearly got the better of me.

I stuck with it, though, in case you're wondering.

I remember being in junior high and being introduced to free weights for the first time, and being kinda excited about it until I realized that the bar alone weighs more than 40 pounds. I had no idea! I had never attempted to pick one up before, and it just had never occurred to me, as naive as it is, that it would weigh anything, really, let alone more than I could handle. So there I am struggling to lift the empty bar, forget about adding the weights, and wondering how I missed out on the "how to pick up the bar" lesson. I'm thinking to myself "Shouldn't something have come before this? Is there a smaller bar in the back I could use? Can I work with some dumb-bells instead? Ooh or how about a couple of soup cans? Now that I can handle!" I just assumed that what was being presented on Day One of class was the most beginner level -- the "easiest" -- and that I would fit right in -- learn quickly, progress quickly, and enjoy. But I was mistaken and disappointed. It happened to be the starting-off point for that particular set of lessons -- the ability to pick up the bar was a bit of a pre-requisite and Lesson Number One was actually "how to successfully add weight." Granted, it didn't have to be. The class could have been "Weight-lifting pre-101: How to Lift the Empty Bar," and we could have spent the semester gradually building up to reps of empty bar presses. But that's not what it was. The teacher decided that the most beginning level of instruction she was going to provide was "start with the bar and then add weight to it until you can't anymore." That happened to be her definition of "beginner." It could just as easily have been "start with the bar plus 10 pounds (or 20 or 30 or 50) on either side and then add to it until you can't." Thank goodness it wasn't, but the point is that "beginner" is very subjective. In that situation, beginner to me was soup cans and beginner to her was 40 pounds. Was she right and I was wrong or vice versa? No. It was just two different perspectives that led to two completely different levels of expectation. Beginner to the bike trainer was figure-8-ing through a series of orange cones and to me it was standing the darn thing upright without toppling over. In both situations, our expectations eventually converged and I was successful at both tasks, but only after a lot of really hard work.

I had a conversation yesterday in which I was basically asked to define what it means to be a "yoga beginner." We've been talking about this as a group for a couple of months now -- what is "beginner" vs "intermediate" vs "advanced" etc? The answer to that is completely dependent on who is doing the defining. What is beginner to one might be overwhelmingly challenging to another. We see words like "beginner-friendly," "gentle," "mild," "introduction," "fundamental," "appropriate for most" in the class description and think "appropriate for me." But maybe it's not. What then? What happens when you find yourself in a class where everyone is bench-pressing reps of the bar eye-balling the rack of weights in the corner and you can't even pick up the bar?

I totally understand how frustrating that can be. I still find myself practicing with groups of people that make me feel like that junior high kid with the soup cans all over again. And my initial reaction is frustration. I have to consciously choose to not feel defeated. I remember the very first yoga practice I ever had and I could not get through one whole round of Sun Salutations without wanting to collapse to the floor and I could not have balanced in any semblance of Half Moon pose if I had been paid to even though that was what was being asked of me. That particular experience was being promoted as "appropriate for most" and so I assumed (hoped, maybe) that that included me. And it kinda didn't. So I was presented with two choices -- I could get frustrated and quit (which would have likely resulted in undue judgment and criticism) or be patient with myself and accept that I seemed to have more work to do than was originally expected. It was a matter of deciding what I wanted and what I was willing to do to get it. I wanted to practice yoga. I wanted to be really good at yoga. I hoped that I would be really good right away. But when I wasn't, I still wanted to do it. Working through the awkwardness and the frustration and the disappointment was worth it to me. I wanted to ride a motorcycle. I wanted to be really good at riding a motorcycle. I hoped that I would be really good right away. But when I wasn't, I still wanted to do it. And working through the awkwardness and the frustration and the disappointment was worth it to me in that situation also.

One of the greatest aspects of yoga is that it is completely customizable to fit ANY need, desire, strength, weakness, limitation, ability, lack of ability, situation and circumstance imaginable. So if you find yourself unable to lift the bar, don't quit practicing. Admit that you're feeling overly challenged and say so -- to yourself and to your teacher. And then make the appropriate adjustments. That is, if it's worth it to you. If the challenge of a yoga practice surprises you and you, in turn, decide it's not worthy of your effort, then stop. At the end of the day, regardless of the tradition you practice, the intensity at which you practice, the frequency, the duration, the skill-level, etc, that comprises your yoga experience, the point of the whole ordeal is to be empowered by it; to be better than you would be without it. If what you're practicing or how you're practicing it doesn't empower, inspire, enlighten, and encourage you, then you're not actually practicing yoga. If you're trying to pick up the bar and it makes you feel weak and ineffectual, then reach for the dumb-bells. On the flip side of that, if you're picking up the bar and bored and uninterested, then stack on some more weight and find a new edge. And if bench-presses just simply aren't your thing, then pick something else. Just make sure it makes you feel really good about yourself when you're done. If you don't know how to make that happen for yourself, find a good teacher.

Last night was Week Eight, and the sequence added Virabhadrasana III (Warrior III), Ardha Chandrasana (Half Moon), and Prasarita Padottanasana II (Wide-angle forward bend II). We practiced each of the standing poses twice, which gave us an opportunity to discuss variations and modifications, and make a few skillful refinements between the first and second rounds. I'm noticing that, generally speaking, the poses are "better" across the board in DK this year than they were during the same time-period last year. I remember spending weeks working on Vira III and Parsvottanasana and the revolved standing pose variations, and feeling like I was beating those poor poses to death and that improvement was slow, to say the least. And, for whatever reason, the standing series as a whole is just more skillful now. They need less remedial attention, less external support, and they look like they feel better from the inside out. That is fantastic! And I hope that translates into more people staying in the DK classes for longer this year.

When we meet for MDK on Sunday, we'll practice Sequence One. And when we meet for regular DK next Tuesday, the sequence will change again. Weeks 9 and 10 add Revolved Side-angle pose (arguably the most challenging of all the "basic" standing poses, fun!), a couple new Shoulderstand variations, and Revolved Abdomen pose. So I will be taking the time to work elements of these asana into classes all week long. Expect lots of twisting to be happening in the Essentials classes and probably some attention to the hamstrings with the intention of working on Plow and the new poses related to Shoulderstand. Should be good times.

This bar-lifting/beginner-yoga topic was part of our discussion in class last night, and I mentioned a joke about weight-lifting that is part of one of my favorite comedian's stand-up act. So here are two different videos that feature him -- Ted Alexandro. The first one has the gym joke near the end and the second one is just really funny. Of course, comedy is subjective and what's funny to one may be overwhelmingly unfunny to another. Right? It all depends on who is defining "funny."

What do you want and what are you willing to do to get it?

Week Eight Sequence

2011-02-20T10:55:00.001-06:00

Tuesday, February 22
*Indicates a new pose in this week's sequence

Utthita Trikonasana (Triangle) [4 and 5]

Utthita Parsvakonasana (Side-angle) [8 and 9]

Virabhadrasana I (Warrior first variation) [14]

Virabhadrasana II (Warrior second variation) [15]

*Virabhadrasana III (Warrior third variation) [17]

*Ardha Chandrasana (Half Moon) [19]

Parivrtta Trikonasana (Revolved Triangle) [6 and 7]

Parsvottanasana (Intense Side-stretch pose) [26]

Prasarita Padottanasana I (Wide-angle forward bend first variation) [33 and 34]

*Prasarita Padottanasana II (Wide-angle forward bend second variation) [35 and 36]

Urdhva Prasarita Padasana (UPP) [276 to 279]

Paripurna Navasana (Full Boat) [78]

Ardha Navasana (Half Boat) [79]

Salamba Sarvangasana I (Supported Shoulderstand first variation) [223]

Halasana (Plow) [244]

Ujjayi Pranayama [section 203] for five minutes during Savasana [592]

Laws of Randomness

2011-02-16T09:02:00.004-06:00

I'm reading a book called "The Drunkard's Walk: How Randomness Rules Our Lives." It's about the mathematics of chance and luck and statistics and probabilities, and how the laws of randomness affect our everyday lives. It discusses everything from gambling to job-interviews, Hollywood success stories to the judicial system, medical diagnosis to sports, and explains why even intelligent, sophisticated people are so often completely misled by what they believe to be reliable sources of information like polls and research data and even their very own intuition. It's really interesting.

One of the stories is about a psychologist who was hired to lead a seminar to a group of flight instructors on the use of behavior modification and its application to successful flight training. One of his overall objectives was to stress the value of positive reinforcement to reward positive behavior as opposed to using punishment when mistakes are made. One of his flight-instructor students interjects and says "I praise people for well-executed maneuvers and the next time they almost always do worse. And when I scream at people for doing something poorly, the next time they always do better. So don't tell me that punishment doesn't work, because my experience in the field says it does." The other instructors agreed and even the psychologist is thinking to himself that the data seems to concur with what this guy is saying, but he knows that behavioral experiments with animals proved differently. So who is right? Does rewarding positive behavior or punishing negative behavior lead to future success?

What was eventually realized is that even though the screaming immediately proceeded the improved behavior, it was not directly caused by it, and the intuition of the flight-instructors (to punish mistakes and thus create better pilots) was not optimal. What was going on in this situation is really simple -- learning to fly a plane is an overall linear growth process in which improvement is most likely to take place very slowly over an extended period of time and any given practice-flight is going to be pretty significantly affected by any number of random situations like how much sleep the student got the night before, if he's hungry, if he has a headache, if he's in a good mood or a bad mood, if he's nervous, if the weather is clear or inclement, etc etc. Over time, each student will demonstrate their "average abilities" which will influence and fairly accurately predict future abilities. But, for no particular reason, a student's proverbial stars will align just right one day and he'll execute a noticeably improved exercise. He'll be praised for it and he and his supervisors will expect him to be able to recreate that excellence the next time. But his superior performance that day was mostly a matter of luck and circumstance and the fact that throughout the course of an elongated learning period there will inevitably be noticeable peaks and valleys. When his next performance returns to his more historically average demonstrations, on the surface it will appear to be worse than the one before and they'll come to believe that the accolades were wasted. If, on the other hand, a student's performance was substantially worse than his norm, it's extremely likely that the very next time will be better because, again, he will have returned to his average. It's understandable that the instructors would associate punishing a mistake with improved future performance and vice versa, but it really made no difference at all. The students were going to experience random fluctuations in their learning curve regardless of the teaching methodology chosen by the teachers, but overall success is much more consistent when positive reinforcement is used.

How does it relate to yoga? Your practice is a long-term linear growth process that changes so slowly that the results are not usually immediately noticeable. And your yoga practice is extremely vulnerable to all sorts of external influencers like diet, sleep, mood, stress, health, weather, location, etc etc. And, although things like commitment level, will-power, determination, natural abilities, having a good teacher, desire, practice and study time, sincerity, and passion certainly matter in the chances of your practice being successful overall -- just like those things surely make a difference in the likelihood of a flight-student becoming a successful pilot -- the particulars of any given practice are mostly a matter of luck. We come to the mat with honorable intentions and high expectations and graciousness, and some days we accomplish extraordinary things and some days we feel like we've inhabited an alien body. Most days, however, we're just perfectly and expectantly ourselves. Over the course of a long time, you will look back over the life of your practice and see a pretty steady upward incline of improvement. Determining what you want and what you're willing to do to get it will help shape the line -- some people's line of historical growth will be steeper than others. Eventually you'll probably say something like "I remember when I thought [that pose] was impossible?! Now I do it every day." But probably you won't be able to pin-point precisely when that particular action went from impossible to doable, because the shift happened slowly and imperceptibly.

Every once in the while, for whatever reason(s), you'll step on to the mat and everything will happen just like you wanted it to, better than you wanted it to, and you'll walk away feeling like you're on top of the world, like something finally clicked inside and everything is going to be different from now on because of it. And maybe it will. But, more likely, when you get on the mat the next day, it'll be a much more "normal" experience. That's not bad, by any means, but those moments of extraordinariness can set us up for disappointment if we don't understand their random nature and learn to appreciate them in their fleetingness. Moments of extreme excellence are exhilarating and inspiring and are little glimpses into what we're truly capable of achieving. But they can't be demanded or expected or recreated at will. We are just as likely to fall flat on our face, literally or metaphorically, during any given practice as we are to suddenly hook our legs behind our head and levitate three feet off the floor (that would be a step above the norm, indeed!). Those moments of weakness can be just as deceiving -- if we don't recognize them as flukes or random bad luck, they can stagnate us into a plateau or, worse, keep us from the mat altogether. There are times when what we know to be comfortable and familiar and "easy" is anything but. There are times when your confidence is shattered or your ego gets slapped right upside the head, when you'd rather crawl under your mat and sink into the floor than stand on top of it. In those moments we can embrace the essence of the lesson (don't practice inversions when I've only had three hours of sleep, or practicing seated forward bends without the support of a strap hurts my back, for instance) and continue onward with our slow but steady rise to the top, or we can feel depleted and critical and be a flight-school drop-out.

"Normal" is phenomenal and consistent is optimal. Ebbs and flows are inevitable, and are part of what makes the experience so interesting and exciting. Every time you step on to your mat, it's like opening a present -- if you're smart you made a wish-list and you got what you asked for (that's called "setting an intention"), if you're lucky you get something beyond your imagination, and if you're not you get socks. At the end of the day, what really matters is your attitude. So rock it like you're a superstar even if you're William Hung. And stand proudly on your mat even if you can't touch your toes.

Last night was Week 7 and it was tough. It was meant to be. Sometimes you just have to take a big leap outside of your comfort zone to really assess where you are and where you want to go. How can you honestly determine "normal" if you have nothing to compare it to? Being willing to embrace challenge is part of being a Yogi. Sometimes we surprise ourselves and the challenge was less challenging than we may have presumed. Sometimes we learn that we may be up for that particular challenge again some other day, but today wasn't the day. But how do you know until you try? So last night we tried. We found out what happens when you hold things like Triangle pose and Vira II for two minutes and Shoulderstand for 6 minutes and what happens when you repeat full Boat pose three times, among other things. The results were mixed, of course. But the point was that now you know, right? Am I strong enough to stand in Urdhva Hastasana for five minutes? I don't know. Try it and find out. Will I ever be able to do a ten minute Shoulderstand? Not unless you can do nine minutes and eight minutes and seven minutes first. Is the challenge of advancement worth my time and effort? Now that's the real question to ask yourself. Is it worth it? Figure that out and act accordingly.

Week Seven

2011-02-14T08:59:00.003-06:00

Scheduled to take place on Tuesday, February 15

Iyengar's instructions for Week Seven are to "consolidate the asanas and increase the length of stay in all of them." This is a kind of "review" week in which one can pause and reflect on what has been done and accomplished, what still needs work and attention, and how future success is a pretty clear reflection of the level of commitment and integrity that's been established up to this point.

There is a reason why the first several weeks of the DK experience (and pretty commonly in all "beginners level" classes regardless of the tradition and methodology they employ) are primarily focused on standing poses --- they build strength, endurance, and stamina; they teach the body and mind things like balance, coordination, and how to make gravity an ally; they incorporate hip-opening, shoulder-opening, and core-strength without being complicated or overly intimidating; they enhance our body-awareness and initiate the skill of a deep and refined knowledge of our inner Selves; i.e. all the really fundamental qualities of a super successful yoga practice. Until the "basic standing poses" are mastered, very little else can take place effectively -- the body just won't have the strength or the flexibility and the mind won't have the focus and attentiveness that are required for things like back-bends and forward-bends and inversions.

So Iyengar says "I know that it has been a tough 6 weeks, but you've been working hard and you've made great strides. You're standing taller and walking prouder and you're actively evolving from the inside out. Good job! Let's take a moment to really ponder upon recent events and make sure every one is on the same page." Hence, Week 7 "Review." He wants you to pause and ask some questions like are your body and mind and heart working congruently? Are you able to honestly assess your progress and acknowledge what's working really well and what isn't? Are your assessments and intentions being shared with and matched by your teacher's? Would moving forward at this point cost you invaluable foundational and preparation time? Would holding yourself back at this point create an unnecessary stagnation and repression? Have you sufficiently learned and implemented? When you sit quietly and reflect upon your practice, what does your intuition tell you it needs the most?

Unfortunately the answers to those kinds of questions are typically lacking in obvious clarity. It would be great if advancement to the next level was as easy as acing a multiple-choice quiz or even demonstrating a check-list of abilities and earning your next belt. Yoga isn't a pass-fail experience --- it takes an immense amount of self-knowledge, insight, and introspection, and it often times includes an abundance of un-surety, confusion, mistakes, and humbleness. Over the course of the long-run we want to be able to look back and see a pretty distinctly linear growth pattern, not entirely without its ups and downs, but certainly upward-flowing and hopefully with as few plateaus as possible.

Week Seven is a check-point and we "up the ante," so to speak on the other side of it by adding more poses (arguably "more challenging" poses, of course). Let's use this to our advantage and make good choices about our future endeavors.

Our Week 7 sequence will go something pretty close to the following:

Tadasana (1 minute)

Urdhva Hastasana (1 minute)

Vrksasana (1 minute)

Utthita Trikonasana (2 minutes)

Utthita Parsvokasana (1.5 minutes)

Virabhdrasana I (45 seconds)

Virabhdrasana II (2 minutes)

Parivrtta Trikonasana (1.5 minutes)

Parsvottanasana (1 minute)

Prasarita Padottanasana I (2 minutes)

Urdhva Hastasana (5 minutes)

Urdhva Prasarita Padasana (UPPs) 4 times

Paripurna Navasana (3x "Ashtanga style")

Ardha Navasana (20 seconds)

Salamba Sarvangasana I (6 minutes)

Halasana (4 minutes)

Ujjayi Pranayama for five minutes in Savasana

I'm going to encourage arriving early enough to practice several rounds of Surya Namaskar before class starts.

I Heart Sequence Two

2011-02-13T19:35:00.004-06:00

I've decided that MDK Sequence Two is my favorite of all the DK sequences. It's not the easiest or the hardest, the shortest or the longest. It's exclusively inversions and forwardbends/twists which don't come naturally to me. I love it because of the way I feel when I walk away from it -- like I'm having a great glass of red wine after a really hot bath after a super deep tissue massage. It's nurturing and thought-provoking and the perfect combination of challenging and approachable that leaves you feeling like you've accomplished something without it being completely depleting.

There are elements to it that are admittedly not "beginner-friendly," but it can easily be modified to accommodate a variety of skill-levels. For instance, if 10 minute long Headstand or Shoulderstand exceeds you, just don't stay that long, or even replace them completely with Dolphin and Bridge pose respectively. If the inversion variations are intimidating, leave them out. The postures that instruct to bind them arms can all be done without binding. Etc. Simple. Try it. It might surprise you. Just be sure not to skip the double Savasana and pranayama at the end -- muy importante!

"Second day of the week" or "Sequence Two":

Salamba Sirsasana I -- Supported Headstand first variation for 10 minutes

Parsva Sirsasana -- Side Headstand for 20 seconds on each side

Ekapada Sirsasana -- One-legged Headstand for 10 to 15 seconds on each side

Urdhva Padmasana -- Upward-lotus in Headstand for 20 seconds

Pindasana in Sirsasana -- Embryo pose in Headstand for 30 seconds
(do all these at one stretch)

Salamba Sarvangasana I -- Supported Shoulderstand first variation for 8 to 10 minutes

Salamba Sarvangasana II -- Supported Shoulderstand second variation for 30 seconds

Niralamba Sarvangasana I and II -- Unsupported Shoulderstand first and second variations for 30 seconds each

Halasana -- Plow pose for 5 minutes

Karnapidasana -- Ear-pressing pose for 30 seconds

Supta Konasana -- Reclining Angle pose for 20 seconds

Parsva Halasana -- Side Plow for 20 seconds on each side

Ekapada Sarvangasana -- One-legged Shoulderstand for 15 seconds on each side

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand for 15 seconds on each side

Urdhva Padmasana -- Upward Lotus in Shoulderstand for 20 seconds

Pindasana in Sarvangasana -- Embryo pose in Shoulderstand for 20 seconds
(all to be done at one stretch)

Jathara Parivartanasana -- Revolved Abdomen pose for 15 seconds on each side

Urdhva Prasarita Padasana -- "UPPs" for 15 seconds on each position

Mahamudra -- "Great Seal" pose for 20 to 30 seconds on each side

Janu Sirsasana -- Head-to-knee pose for 20 seconds on each side

Ardha Baddha Padma Paschimottanasana -- Half Bound Lotus Seated Forward bend for 20 seconds on each side

Triangmukhaikapada Paschimottanasana -- Three-limbs-facing-forward Seated Forward bend for 20 seconds on each side

Marichyasana I and II -- Marichi's pose first and second variations for 20 seconds on each side

Paschimottanasana -- Seated Forward bend for 3 minutes

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation for one minute

Marichyasana III -- Marichi's pose third variation for half a minute on each side

Ardha Matsyendrasana I -- Half Lord of the Fish pose first variation for half a minute on each side

Baddha Konasana -- Bound Angle pose for one minute

Uttanasana -- Standing Forward bend for 2 minutes

Savasana -- Corpse pose for 5 minutes

Ujjayi Pranayama or Nadhi Shodhana Pranayama for 8 minutes in any comfortable asana and then end with Savasana

Re-posting of "What does the Yoga Sutra say about UPPs?"

2011-02-07T11:14:00.003-06:00

This post was originally published on June 16, 2010. We had been practicing UPP's and Boat pose variations for a couple of weeks, and they were proving to be a pretty significant challenge to a number of students; I was noticing a lot of comments and questions like "how come I can't lift with straight legs," "my lower-back hurts afterward," "do they ever get easier," etc. Fortunately or unfortunately depending on how you view it, these core-strengthening poses make an early appearance in the DK series and stay around for a very long time, so avoiding them is impossible yet improvement is inevitable. Understanding a little bit of our anatomy might help dissolve some of the challenge, as will embracing some simple yogic philosophy. So enjoy (again) with a few minor edits and updates.

What Does the Yoga Sutra Say About UPPs?

Yes, UPPs (Urdhva Prasarita Padasana, or "leg lifts," begin on page 240 of LoY) are hard! You probably don't want to hear that they're rated a One! on Iyengar's scale of difficulty (range is from 1 - 66), but it's true. Obviously this pose is about having and creating strength, but flexibility is also a key factor. If you are struggling to get the legs up above the hips, perpendicular to the floor, in the final lift of UPP, you are probably lacking crucial flexibility, and by demanding that the legs go higher than they are willing can potentially put a dangerous amount of strain on the spine which is an inevitable recipe for low-back pain. We know that the abdominal muscles and lower-back muscles (and hip-flexor muscles -- if you have not yet been formally introduced to your iliopsoas put it on your priority list) have to be strong to lift and suspend the legs during the various phases of this pose, but does anybody wanna take a guess as to what has to be flexible for UPPs to go smoothly?

It's none other than everybody's favorite chronically tight and cranky leg-muscle -- the Hamstrings! The hamstrings originate on the ischial tuberosities, more commonly referred to as the "sit-bones," and they travel down the back of the femur until they attach to the tibia or the fibula (i.e. the lower-leg bones) on the other underside of the knee joint. That means that they play a crucial role in your hips and knees bending and straightening (i.e. if they're tight you probably won't be able to comfortably lift the legs directly over the hips or keep the knees from bending as you try to lift the legs during UPPs).

The hamstring muscle is actually a grouping of three (some say four) muscles that all join together via one tendon. The most lateral (closest to the outer leg) part of the group is the biceps femoris, the most medial (closest to the inner leg) is the semitendinosis, and sandwiched in between is the semimembranosus. Different poses target these different parts of the hams in slightly different ways, so it is important to include postures that give sensation to the entirety of the back of the leg rather than just straight down the center. But we can address the different pieces of that puzzle another time; for now let's stick to the big picture -- the hamstrings as a whole.

They've been described as having an attitude comparable to a stubborn mule. They cannot be forced into doing anything they do not want to do. The more you beg and plead and pull, the more they pull back and resist. They must be stroked and coaxed with an abundance of patience. The most prominent problem with tight hamstrings is the fact that their origin on the sit-bones pulls the pelvis down and into a posterior-tilt; i.e. they keep the pelvis in a constant "cat-tuck." This over-stretches and strains the lumbar spine, places a large work-load on the hip-flexors (the psoas) as they attempt to "correct the problem," weakens the abdominals, and has a really nasty effect of your overall posture. In regards to asana, this will have a major effect on your ability to perform poses like Downward-facing Dog, Trikonasana, Parivrtta Trikonasana, Parsvottanasana, Boat, Plow, definitely UPP, all the seated forwardbends, etc etc.

If you find it difficult to be comfortable in a "simple seat" or if when lying down you find it difficult to keep the lower-back in a neutral arch, especially as you hug one or both knees toward your chest, you more than likely have a tight hamstring issue. What to do about it?

The simplest answer is -- Supta Padangusthasana (Reclining Big Toe Pose and it's cycle/variations) and lots of it! (page 244 in LoY and for a more "beginners friendly" description: http://www.yogajournal.com/basics/147) Supta P. is something that can, and should be, done everyday. The hamstrings are a part of the body that need constant, unrelenting attention if you want to see maximum results. Not everything about the body or about a yoga practice is that way. Some things are actually better off left alone temporarily while your attention shifts elsewhere. When you return, it's almost magically better. Arm-balances can be that way. If you're struggling with something like Bakasana (Crow), it can help to set it aside, to take it out of your regular practice routine and focus your attention on things like building upper-body strength, creating core stability, opening the hips, and then weeks or months down the road, when you come back to Bakasana it's suddenly so easy you wonder why you ever struggled with it. Standing balances like Ardha Chandrasana are sometimes like that too. But not the hamstrings! If you want to be able to touch your own toes, if you wanna get rid of the strap in Supta P, if you want to get rid of the block on Trikonasana, if you want to get into Hanumanasana (the splits) you have to address the hamstrings almost everyday.

And dealing with the hams is a great opportunity to foster your understanding of and commitment to what Patanjali describes as Sthira-sukham asanam -- "One must embody steadiness and ease." In other words, your practice should consist of a balance between effort and surrender. The word asana literally means "seat" or "to sit," but it has become known as the word for "yoga pose" and now it commonly describes the physical exercises we undertake while on the yoga mat. In this Sutra though it can also refer to our yoga practice as a whole, or to the overall intention of your ongoing practice, or even to moments outside of yoga practice and in the "real world."

Sthira means firm, fixed, and stable. Dependable. Unwavering. Uncompromising. Sukham means pleasurable, comfortable, convenient. Sweet. If we refer specifically to the poses (asana), Patanjali says they should be both stable and comfortable, effortful and easeful. But he's not talking just about poses. In fact, Patanjali doesn't really care if you practice UPP or Trikonasana or Surya Namaskar, he probably doesn't even care if you can touch your toes or bend over backwards. I'm sure if he was your yoga teacher, he would be really proud of you and commend your capabilities. But he has a much bigger idea in mind.

Just a few Sutra earlier in the book he introduces us to the Guna which are qualities of nature. Tamas Guna is a kind of heavy, dense inertia. Things that are seemingly inactive or inanimate are tamasic. Rajas Guna is movement and lightness. Things that are energetic or that struggle to stay still are rajasic. The balanced place in between Tamas and Rajas is a state, or Guna, called Sattva. The three Guna can describe your personal energetic qualities (if you're a couch potato versus of a social butterfly), they can be related to the kinds of food you eat (mild versus spicy), or to the activities you find entertaining (cross-word puzzles versus sky-diving), they can effect the kind of yoga practice to which you are attracted (Yin Yoga versus Vinyasa Flow), they embody things other than people as well -- all parts of nature consist of some combination of the three Guna (the sun is more Rajasic and the moon is more Tamasic). They are a kind of characterization and a process to understanding natural elements and phenomena.

If we look at Mr. Iyengar's translation of sthira-sukham asanam we can see how the Guna play a role in our ability to "embody steadiness and ease" while practicing asana. In his book Light on Yoga Sutra, Mr. Iyengar says "Asana is perfect firmness of body, steadiness of intelligence, and benevolence of spirit." In other words, the body is tamasic in nature -- it is thick and dense and heavy relative to other parts of nature like light and wind. Poses require our constant attention to sustain a firm, unwavering commitment to strength and foundation without becoming dull or lethargic. The mind, our "seat" of intelligence, on the other hand, is more rajasic in nature. The mind is in constant flux and flow, rarely staying still long enough to accomplish true understanding; like a monkey tethered to a pole. Just as we gain the skills necessary to tame and balance the body, we find out the mind is in just as bad, if not worse, shape -- weak, inflexible, stubborn, impatient, but much harder to reign in. So "sthira-sukham asanam" refers just as much to our inner-Self as it does to our physical self. And when there is both firmness of body and steadiness of intelligence, when tamas and rajas are in balance, then we have "benevolence of spirit," Sattva. Effort and Surrender. Sthira and Sukha. Stability and Comfort. Leads to balance and equipoise.

What does all of that have to do the hamstrings and UPPs?? Poses like Supta Padangusthasana and UPPs are probably not going to magically be easier one day. It will take a sustained amount of effort over a very long period of time (Dirgha Kala) to find the strength (sthira) and the suppleness (sukha) you need to master these poses. Over time the body will become more and more comfortable with the effort, and the mind will get a chance to be the focus. After practicing these poses, a student's comment was "UPPs make me say dirty words in my head!" Amusing and relatable to many, I'm sure, but it's not what I would describe as falling into the "steadiness-of-intelligence" category. I'm guessing that if your pose is causing you to silently and inwardly curse and judge, you are not "embodying steadiness and ease" of any sort, physical or otherwise. That's all sthira and no sukha, all tamas and no rajas or sattva. It's an indication that some more preliminary work is necessary. Go back to more basic variations of whatever you're working on. If it's UPP, observe whether or not your hamstrings are contributing or hindering your practice. Then be honest about the possibility of needing to temporarily practice with a modification like bent knees, or shorter hold times, or less repetitions.

The point -- it takes more than 6-pack abs to be good at UPPs. Be mindful about what you're doing while you're doing it, and if something isn't happening as gracefully as you think it should, broaden your perspective and look for the bigger picture.

Also, I encourage you to read (or re-read) another relevant post-from-the-past focused on improving standing twists like Revolved Triangle (already part of the series) and Revolved Side-angle (coming soon to the series) --- http://dirghakala.blogspot.com/2010/08/improving-revolved-standing-poses.html

And I'll see you for Week 6 Tuesday night.

Pictures of Modifications

2011-02-06T18:20:00.004-06:00

MDK Sequence One went really really well this afternoon. Every time we meet for these sequences they're a little smoother and more enjoyable than the last time, and we learn a little more. It's awesome. After class I had Cajun help me take some pictures that will hopefully demonstrate a little bit about what I was mentioning in class on Saturday morning and in the last post --- Light on Yoga helps us to understand the "classic form" of any given asana, but on either side of that is a wide range of modifications and variances. LoY is the "model" we're trying to mimic to some degree, but every body is different --- needs different things, is capable of different things, enjoys different things. And yoga is completely customizable. So, these are just a "for instance" representation of a few select asana. The first picture in each series is the more "beginners" version, the third pictures are the more "advanced versions, and the "classic form" is in the middle.

Virabhadrasana I

We talked about this a lot already -- "classic form" has the front thigh parallel to the floor, the torso and arms perpendicular to the floor, and the hands joined overhead. But if your range motion allows, there's nothing wrong with taking it deeper.

Trikonasana

In "classic form" Triangle pose the torso is parallel to the floor and the palm of the bottom hand is pressed flat. Someone with less flexibility may be more comfortable with a slightly shorter stance, but it will be nearly impossible to bring the finger-tips all the way to the ground in that case, so a prop will need to fill the gap. It is also very common for "early variations" of this pose to include a slight leaning forward action of the torso, rather than it being stacked right over the mid-line of the legs. If the upper-back, neck, and shoulders will allow, there is nothing wrong with opening Triangle up into a back-bend.

Parivrtta Trikonasana

Eventually one gains the range of motion to place the bottom hand flat on the ground on the outside of the front foot. At first, however, that bottom hand will most likely be placed on the inner edge of the front foot and may need to be elevated by a block. "Binding" the arms stretches the chest and shoulders even more.

Paschimottanasana

For many beginners, simply touching the toes, let alone grasping them, seems like an impossible dream. With sufficient practice and patience, one will learn to grasp the toes, then hold the outer edges of the feet, then clasp the hands around the feet, and eventually to lay the body flat on the legs with the hands outstretched beyond the feet.

So that's that. It's all about knowing where you've been, where you are, where you want to go. And what it will take to get there. Week 6 on Tuesday.

Week Five Eventually

2011-02-06T09:41:00.002-06:00

I'm not a fan of winter; I would happily live somewhere that is known for it's lack of winter. But, alas, I live in Lubbock where no one knows from one day to the next what season they'll wake up to. This last week (and apparently still into the upcoming week) weather has played a significant role in determining the kinds of practice we've been able to experience. And I don't like that one bit. We ended up canceling or modifying ten classes last week -- we missed out on a promise to practice Kapotasana on Wednesday evening and we didn't have Essentials II on Saturday, among others. Boo.

I'm always very hesitant to change the class schedule if it can at all be helped. There are other influencing powers involved in that decision-making process that are more easily swayed toward the side of caution, but I'm kind of a practice-extremist -- I'm gonna be on my mat til the bitter-end and if someone wants to go along for the ride, they're more than welcome to join me. However, sub-zero windchills are enough to keep me at home.

So, we spent Saturday morning making up for canceling DK on Tuesday night. We were introduced to three new poses (UPPs, Paripurna Navasana, and Ardha Navasana) as well as the deliberate use of Ujjayi Pranayama during Savasana.

It was a great turn-out of folks -- many were around for Week Five last year, so they were prepared a little bit for those "new" poses. There were plenty of DK-grads who I think were a little grateful that UPPs and Boats have, at least temporarily, returned to their "beginners-friendly" variations. And there were, of course, new faces experiencing the thrill of those core-strengthening poses for the very first time.

We talked a lot about "modified" versus "classic" forms of poses, and how one can modify a pose to be "less than full form" if their particular capabilities require that (i.e. a beginner still building strength, flexibility, endurance, etc.) or one can modify a pose to be "more than full form" (i.e. "more advanced" in alignment or action). But a beginners variation or an advanced variation is still a modification. The point is that part of DK's objective is to learn the most traditional/classic forms of asana in order to build a substantial foundation from which we can eventually expand more creatively.

We looked specifically at Vira I in regards to the front thigh being parallel to the floor, the hands joined overhead, and the head tilted back behind the arm-bones. Look very closely at the pictures and the written instructions in the book (starts on page 69). Note, not only the things already mentioned -- thigh, arms, head -- but also the width of his stance ("4 to 4.5 feet" the same as Side-angle, Vira II, Wide-angle, etc.) and his spine (it's perpendicular to the floor from the pelvis through the fingertips with the exception of the neck/head). The "classic/full" form of this posture is possibly quite different from your "regular" expression of it. Chances are, if you're a beginner, you are likely to have a more narrow stance with the front knee bent at less than 90degrees which means the thigh will be angled higher than parallel and/or you keep your arms separated at shoulder-width (or wider) overhead and you probably look straight ahead rather than upward. If you're a more experienced Yogi, you may be tempted to habitually turn this pose into a backbend by arching the spine and extending the arms more backward rather than upward. None of those things are bad or wrong by any means, they just need to be recognized as variations or modifications. If we're in that "still-building-sufficient-capabilities" category, we need to know where we are headed and what kind of work can be done in the interim. And if we have earned a level of skill that exceeds minimum requirements, we need to know how to reign that in when necessary so that we retain a certain amount of humbleness as we continue to advance.

Yogasana practice is an opportunity to challenge ourselves toward our fullest potential -- to learn what it is that we are truly capable of doing and knowing at any given moment and in any given situation, not just yoga. That knowledge includes recognizing the places that still need our attention either because we have not yet met our minimum expectations or because our obvious awesome-ness tempts us into over-indulgence. This is a practice founded on accepting and working with (rather than coddling and enabling) our innate weaknesses, be they physical, physiological, or psychological. It's partly about consistently and enthusiastically stepping up to ever bigger and steeper edges, and constantly exploring new comfort-zones. It's also about knowing to recognize when "good enough" is more than enough, and how to find the heart and soul of an exceptionally invigorating challenge without succumbing to Ego.

Anyway, as we explored this experientially a little bit, people voiced some really insightful questions and comments, which always adds positively to the group dynamic. Other than it being a great practice for the body, it was equally beneficial to the mind and spirit. And we wrapped it all up with Valentine's Day stickers shaped like those little colored message hearts -- a well-deserved "atta-boy" for every body's participation.

This afternoon we'll meet for MDK Sequence One, which I'm looking forward to. And I'm keeping my fingers crossed that the weather relents and doesn't affect this week's classes.

Snow Day

2011-02-01T16:05:00.003-06:00

We've had more than 70 consecutive DK and MDK classes take place without a single reschedule or cancellation or substitute teacher -- that's pretty impressive. I am not a fan of changing the class schedule unless it's absolutely necessary. And today it seems necessary.

DK Week 5 was scheduled to take place this evening, but we've decided to reschedule it for Saturday morning in place of Ess. II. So stay home tonight. We'll meet at 10am on Saturday morning. The typical Saturday morning attendance-cap will be waived, of course. And Selina will still lead the All-levels class if you prefer to attend that instead.

But just because we're not meeting as a group tonight does not mean you should skip out on practice entirely. Practice the Week 5 sequence on your own, and earn Double Stickers for the "Personal Practice Sticker Board." Remember the Personal Practice board works on the honor system, so if you practice DK Week 5 or one of the MDK sequences tonight -- Tuesday, February 1 -- you can put two stickers up on the board the next time you are in the studio.

Every ten "Personal Practice" stickers equals one "regular" DK or MDK sticker, and we know those add up to really fun prizes and rewards. So roll out your mat and get posing! It's worth it!

And we'll see you a little later in the week.

Timing is Everything

2011-01-28T09:43:00.002-06:00

Lots of us have a disproportionate idea about the amount of time a yoga practice takes, and it often unnecessarily keeps us away from the mat. "I don't have an hour and a half to practice today, so I guess I just won't do it at all. Maybe tomorrow."

A practice can easily add up to 90 minutes or two hours or more, if you want it to. I love being on my mat for 2 or 3 hours at a time. But that's a luxury that I can afford only once in a while. On most days, I make time for an hour, and often times I'm content with much less -- 30 minutes, even 20 minutes can be sufficient. And is definitely better than a big fat zer0 minutes. Yesterday for instance, I intended to make time to practice the Week 5 sequence, but when I got on to my mat, I just didn't feel up for it energetically, so I decided to spend 25 minutes doing Yin yoga poses instead. I felt much better afterward than if I had demanded myself to go through those standing and inverted postures when I wasn't really up for it. And exponentially better than if I had skipped practice all together.

The first several weeks of DK are very short. The first 4 weeks are literally 9 poses long, plus Savasana. The sequence we start on Tuesday (Week 5 & 6) is just 12 poses long. When we meet for class, we make the practice take up an entire 90 minutes by talking, demonstrating, and repeating poses. But without all of that filler the sequence doesn't take more than about 30 minutes. In fact, even if you repeat the entire standing series a second time, like we do in class, Week 5 sequence still only takes about 45 minutes.

Sit quietly for 5 minutes
Stand in Tadasana for 30 seconds
Triangle pose each side for 30 seconds
Tadasana for 15 seconds
Side-angle pose each side for 30 seconds
Tadasana for 15 seconds
Warrior I each side for 20 seconds
Tadasana for 15 seconds
Warrior II each side for 20 seconds
Tadasana for 15 seconds
Revolved Triangle pose each side for 30 seconds
Tadasana for 15 seconds
Parsvottanasana each side for 20 seconds
Tadasana for 15 seconds
Wide-angle bend for 30 seconds
Tadasana for 30 seconds

Triangle pose each side for one minute
Tadasana for 15 seconds
Side-angle pose each side for one minute
Tadasana for 15 seconds
Warrior I each side for 30 seconds
Tadasana for 15 seconds
Warrior II each side for 30 seconds
Tadasana for 15 seconds
Revolved Triangle pose each side for 30 seconds
Tadasana for 15 seconds
Parsvottanasana each side for 30 seconds
Tadasana for 15 seconds
Wide-angle bend for 30 seconds
Tadasana for 30 seconds

Lie down in Supta Tadasana for 30 seconds
UPPs -- 30 degree lift for 15 seconds, 60 degree lift for 15 seconds, 90 degree lift for 30 seconds
Rest in Supta Tadasana for 15-30 seconds
Repeat UPP two more times

Sit in Staff pose for 30 seconds
Full Boat pose for 30 seconds
Lie down for 15 seconds
Sit in Staff pose for 30 seconds
Half Boat pose for 15 seconds
Lie down for 30 seconds

Spend one minute setting up for Shoulderstand

Shoulderstand for 5 minutes
Plow pose for 3 minutes
Rest for 2 minutes

Savasana with Ujjayi Pranayama for 5 minutes

TOTAL TIME 46 minutes

Don't have 46 minutes? Cut out the second round of standing poses. I'm feeling a little bit like a broken-record about this subject, but I'm gonna keep saying it anyway. I just feel like I cannot emphasize enough how imperative a home practice is toward the long-term success of your yoga experience. The sequence is literally written out for you -- the order of events, the length of time to spend, step-by-step instructions, picture demonstrations. How much easier can it possibly be?

Practice At Home!

Weeks Five and Six Sequence

2011-01-26T09:17:00.001-06:00

Scheduled to take place on Tuesday, February 1 and Tuesday, February 8, 2011.

The figures within the brackets after the asanas denote the serial number of the illustrations.

Utthita Trikonasana (Extended Triangle) [4 and 5]

Utthita Parsvakonasana (Extended Side-angle) [8 and 9]

Virabhadrasana I (Warrior, first variation) [14]

Virabhadrasana II (Warrior, second variation) [15]

Parivrtta Trikonasana (Revolved Triangle) [6 and 7]

Parsvottanasana (Intense Side Stretch) [26]

Prasarita Padottanasana I (Standing Wide-angle Forward bend, first variation) [33 and 34]

Urdhva Prasarita Padasana (Raised Outstretched Feet; commonly called UPPs) [276 to 279]

Paripurna Navasana (Full Boat) [78]

Ardha Navasana (Half Boat) [79]

Salamba Sarvangasana I (Supported Shoulderstand, first variation) [223]

Halasana (Plow) [244]

Ujjayi Pranayama [Section 203] for five minutes in Savasana (Corpse) [592]

Proportion

2011-01-25T09:05:00.005-06:00

I'm taking a very close look at some of the pictures in Light on Yoga, and I want to point out some interesting observations in class tonight. Bring your book with you, and then I'll elaborate on my thoughts here after class....

First, I'll say that last night's DK Week Four was awesome! The room was packed, the energy was stellar, the desire to learn and do well was palpable, and great things were accomplished. We had a really good conversation about home practices, and we worked on more-graceful/less-fidgety transitions between poses, and talked about and experimented a little with body proportions with L.o.Y as our inspiration.

I, like many others, like you perhaps, remember being awe-struck and perplexed and envious the first time I looked through Light on Yoga and saw the pictures of Mr. Iyengar demonstrating all of those yoga poses, many of which still don't seem humanly possible. But, page after page, there he is in increasingly beautiful and complex positions. And he makes each of them look so simple; his strength and suppleness and grace are obvious, and it's mesmerizing.

Aside from the photos being truly impressive and inspiring, they have the potential to teach us a great deal about the potentials of the human body. His very unique physical structure is worth noting -- take a good look at the picture of Tadasana on page 61. His fingertips are nearly in line with his knees and his elbows are nearly in line with his naval. How does that compare to your physical structure? Try it. When you stand in Mountain pose with your arms at your side, where do your fingertips fall in relation to your legs -- are they anywhere near your knees? Probably not. They're probably much closer to mid- to upper-thigh. And your elbows are probably much closer to your mid-ribs than your naval. His arms are substantially longer than the average person's. How do you think that affects his performance of asana? How would longer arms affect his ability to do things like arm balancing postures and arm binding postures and inversions?

When he stands in "five-pointed star" (pg. 63) with his legs spread the recommended 3-3.5' apart his hands extend out beyond his feet. If someone else, who happens to have proportionately shorter arms, comes into Triangle or Side-angle or one of their Revolved variations, even if their hips are fully flexed and their spine is parallel to the ground, they might find it difficult to put their hand (or even their finger tips) on the floor. That person might feel a constant frustration toward these very basic standing poses because they think they're not doing them right -- "No matter what I try, I cannot get my hand to the floor in Triangle pose. What's wrong with me?" And then they work on hip-openers and hamstring stretches and shoulder-openers, to little or no avail. It has nothing to do with strength or flexibility or how long or how often you practice -- this particular scenario is entirely dependent upon body proportions. And that will never change.

Take a look at his demonstration of Utkatasana on page 89. I'm going to ignore, for now, the immense amount of flexion he has in his ankles and the fact that his lower-shin bones are practically touching the top of his feet -- crazy! Instead, notice how much above the top of his head is his elbow. When you lift your arms alongside your ears, how far above the top of your head are your elbows? A lot, like him? A little? Maybe they're the same height. Maybe the top of your head is higher than your elbows. Think about how the length of someone's humeri (arm bones from shoulder to elbow) affects something like Headstand. When he comes into Sirsasana and notices that his head isn't right where he needs it to be or his neck feels a little compressed or his shoulderblades could be better aligned against his back, do you think he can press into his forearms and literally lift his head away from the floor, adjust his positioning and place it back down without much of a struggle? Most definitely. When you come into Headstand, do you feel pretty much stuck in place with little or no wiggle room until you decide to come down? A lot of people do. The length of your arms can quite literally, for better or worse, change your Headstand, among other things.

In regards to his arm-length, consider the advantage he has when he reaches for his toes in a pose like Utthita Hasta Padangusthasana (pg. 77), or when he reaches beyond his toes in Paschimottanasana (pg. 169), or when he binds his arms around his back in Baddha Padmasana (pg. 144). It is to his benefit. That is not to take away from his amazing feats of achievement. He is incredibly strong and flexible and skillful and graceful and determined. And I am certainly not saying "if only I had longer arms I could do those things too." There is certainly more to it than that. But the size and shape of your body does matter. It can be an excuse -- "I can't arm-balance because my arms aren't long enough." Or it can be a worth-while challenge to overcome -- "I don't have long arms, so I have to be more attentive to my hips and spine."

It's not just about arm-length, either. The shape and size of any particular bone can make an enormous difference in your practice. The way your femur fits into your hip-socket can radically change your hip-opening capabilities. The amount of space you have between each rib-bone can make your torso proportionately "long" or "short." The number of degrees that your ankle flexes, like I mentioned earlier while looking at the Fierce pose picture, can make the difference between your heels on the floor or not on the floor in poses like Down-dog, Malasana, and Utkatasana. The number of degrees that your foot will extend (point your toes) affects your ability to be in poses like Virasana and Ustrasana.

The point is that progressing on this path is so much more than just being strong and flexible. Strength and flexibility matter. Frequency of practice matters. Determination and will-power matter. Having a good teacher matters. Practicing at home matters. The ability to honestly embrace and address your strengths and weaknesses matters. The design of your skeleton matters.

Consider your proportions when determining the optimal alignment and performance of your asana.

I'm off to practice Week 5 sequence. UPPs are back, baby!

More Yoga More Stickers

2011-01-20T12:31:00.005-06:00

I am quickly realizing that meeting twice weekly for each Dirgha Kala sequence the way we did last year was a luxury compared to our once weekly class on the current schedule. I would love to be meeting two or three times a week for both DK and MDK, and of course in a perfect world, after that we would still have time left over for at least one beginners, intermediate, and advanced class each. Unfortunately, that is not going to happen. For now, we have to be content with one DK and one MDK.

That means that, among other things, if progress is desired, students are much more responsible for making time for practice outside of class. Practicing either of these sets of sequences just one time weekly is simply insufficient -- the intensity of the practices and the minimum requirements to participate will quickly exceed one's abilities if they are not being practiced at least two or three times a week.

I know as well as anybody how difficult it can be to maintain a home practice. We allow any number of tasks and responsibilities and obligations and excuses to come between us and our mat -- the validity of those distractions and obstacles is entirely between you and your practice; what you deem to be a priority in your life is completely your prerogative. But the fact is those who practice outside of public classes are much more likely to be long-time students and are much more likely to experience progress and advancement. Even someone who makes it to class 4 or 5 or 6 days a week still needs to be practicing on their own. It's not entirely about how many times you practice, although frequency is part of it. This is the way Mr. Iyengar explains it: "I sometimes tell my pupils that the practice they do in yoga class is not, strictly speaking, yoga practice. The reason for this is that in a class, although you are undoubtedly 'doing' and, hopefully, learning you are subordinate to the teacher. The directing intelligence comes from him, and you follow to the best of your ability. At home, on the other hand, it is your own intelligence that is the master, and the progress that you make is yours and will be maintained. In addition, the will that you employ is yours. It is not derived from the power, the charisma, the strength, or the fieriness of the teacher. It comes from you, and its effect profound. This is not yoga by the body for the body, but yoga by the body for the mind, for the intelligence."

Attending yoga class with a teacher and other students is really just supervised training not much different than, say, going to college to learn a professional skill. You demonstrate to the professor while in their presence that you have sufficient understanding of the material and the capabilities to perform the basic necessary tasks that are likely to be asked of you, and then you seek employment utilizing your skills. Part of what took place in the classroom is going to stick with you forever and, hopefully, has provided a firm foundation from which to get started, but probably you will become truly proficient and skillful once you are fully immersed in a real job. You'll show up every day and you'll be faced with various challenges to be worked out and if you consistently do a good job you'll advance from entry-level to management and so forth. You'll probably continue to embrace the support of those who are more experienced in your field as well as those you consider to be equals. You might continue to expand your knowledge and skill-sets through continuing education. But the point is you moved on from "Professional Training Class 101" by continually embracing the challenge of more and more complicated material and by holding yourself accountable for demonstrating a clear understanding of what you were learning by putting it into action outside of those first classrooms.

If you want to graduate from being a Beginner Yogi you have to practice consistently and frequently and enthusiastically with a teacher and without a teacher.

So to give a little spark to your home-practice engine, I'm implementing a new sticker board which will recognize your personal time on the mat. Just like you get a sticker each time you show up to Dirgha Kala or Madhyama Dirgha Kala, you'll get a sticker each time you practice the DK or the MDK sequence on your own. How will I know you've practiced? It's an honor system thing -- you say so, and it's trusted. The number of stickers receivable is, theoretically, limitless as you can practice the sequences as often as you like. And, if you were on your mat throughout the first three weeks of class, you can put up stickers retro-actively. As they accumulate, they'll count toward a variety of prizes and rewards just like the DK stickers. Again -- it's a trust-based system.

The idea is to emphasize the importance of a) practicing, b) practicing often, and c) practicing even when no one is looking; especially when no one is looking.

Each of the sequences for both DK and MDK are in Light on Yoga and are here on the blog. One of the biggest excuses for not practicing at home is feeling like you don't know what poses to do, in what order, and for how long. Not only do you have the order of the events, but the book explicitly states for how long to hold each pose and provides step-by-step instructions and photographs for every single asana. That is an invaluable gift Mr. Iyengar has provided for us -- take advantage of it. It's worth it.

Yoga Hurts

2011-01-19T09:04:00.002-06:00

Have you ever gotten hurt while on your mat?

I have. A few times. Once during Hanumanasana I tore a hamstring. I actually heard the muscle tissue ripping just like the sound of a pants-seam opening. It was horrible. Once, when I was practicing Viparita Chakrasana (Reversed Somersaults), one of my arms fell out from underneath me and I face-planted. I also briefly was afraid I broke my wrist when I fell on it. But after the initial shock wore off, I set myself back up to try another one, and successfully avoided the floor that time. Yay! I've even hurt myself demonstrating how not to do a pose in front of a class. The irony!

Almost every long-time yoga student has at least one or two stories to tell about times when they overstretched or "tweaked a knee" or fell out of an inversion or felt the lower-back crunch in a too-vigorous backbend. It happens all of the time. Even experienced, skillful students get hurt. If we're "lucky," it's minor and superficial and a day or two of resting is all that's needed to get back on track, and then we get to file it away as a "lesson learned the hard way." Once in the while the recovery time is a little bit more elongated and involved. And sometimes -- unfortunately -- something we've done (or not done) is irreparable.

There is an inherent risk involved in yoga; in anything, of course, but a yoga practice is not an exception. Obviously, we come to the mat to heal -- to become stronger, to become more flexible both physically and mentally, to recover from physical or psychological turmoil, to avoid suffering of all sorts. And more often than not, that's exactly what we get -- improvement and betterment. But the inverse is a very real possibility.

Even if you have not yet experienced an obvious physical injury from your practice, even if you are diligent about alignment and avoid excessively exerting yourself beyond your current capabilities, how much about physiological contraindications are you aware of? Meaning, do you know which poses are potentially detrimental toward things like high or low blood pressure, insomnia, chronic headaches, digestive disorders, heart conditions, or anxiety? Has it ever occurred to you that your asthma symptoms are being aggravated by your practice? Or that certain poses can exacerbate PMS? It's possible. It's possible that the thing that you rely on the most to make you feel good is actually creating more harm than benefit.

So how do you know and what do you do? Well, that can be kinda complicated. Part of it is a very open line of communication between you and a trusted/qualified yoga teacher. Part of it is trial-and-error. Sometimes it's a matter of accepting the fact that certain poses will be forever modified for you, or even completely avoided.

The thing is that, as much as we (teachers) design our classes around safety and well-being, as deeply as we care about our students feeling safe and confident while they are in our class, as much as we wish that no body ever got hurt while on the mat, there really is only so much that we can do to insure those things. Just like we cannot provide every single possible alignment-instruction for every pose every time we practice it, we also cannot provide every potential benefit or warning/contraindication every time a pose is performed in class. There will be times in a public setting where something is presented that does not fit your needs, or is out-right inappropriate for you. Hopefully that's something that you have already discovered and have learned how to adjust accordingly. But maybe not. Maybe you go on practicing something that's not right for you because you don't know the difference, because your teacher is unaware of the need to address it, because sometimes the solution isn't obvious and a little experimentation is required.

If knowing that frightens you beyond being able to practice, then maybe yoga isn't the right choice for you. To be a Yogi, there has to be a part of you that is willing to fall down. That does not mean that you need be fearless or reckless or unconcerned about consequences. But you have to know that falling down (sometimes literally, sometimes metaphorically) is possible, is even likely to happen, and you have to be willing to practice anyway. If you are not willing to even face the possibility of falling down, if in your head you cannot imagine being OK with falling down, then pick a different activity, this is not going to work out for you. If, however, you can handle the chance of a total face-plant and be willing to get up and do it again, then roll out the mat and get on with it.

So, in regards to what DK consists of now, the poses are pretty mild and un-daunting. Yet, they're not without their possible pitfalls. All standing poses are known for their attention to the legs and spine in particular -- they strengthen the feet, ankles, thighs, and lower-back. They bring suppleness to the hips and spine. Many of them are attributed to opening the chest and shoulders, and improving respiration. The gentle forward-folding poses like Parsvottanasana and Prasarita Padottanasana can be quite calming and even therapeutic for stress and anxiety. But most of them have to be modified to some degree for those dealing with ongoing blood pressure issues, or back/neck injuries. You probably shouldn't be practicing Triangle or Side-angle or Parsvottanasana if you have a headache or an upset stomach. You should skip, or at least modify, Revolved Triangle in an evening-time practice if you habitually sleep poorly.

Shoulderstand and Plow have a seemingly endless list of physical and physiological benefits including strength and flexibility for the neck, chest, shoulders, and spine; positive stimulation for the respiratory, cardiovascular, neurological, and endocrine systems; and they're beneficial for the good ol' self-esteem. But, obviously they're risky in regards to the safety of the head, neck, shoulders, and spine. And rather than helping, they can enhance or even create conditions that involve the eyes, ears, nose, throat, heart, or stomach.

The point is that yoga is not a one-size-fits-all experience. And it's imperative that you consider your own unique (immediate and ongoing) needs, wants, situations, and circumstances when you practice. If something you're doing (or not doing) feels wrong, off, not right, questionable, detrimental seek qualified advice. Yoga is customizable. Yoga is good for you. But it is not easy. You will have to work hard, you will sweat, you'll probably cry, you'll make mistakes, sometimes it'll hurt, sometimes you'll take two steps back for every one step forward. You have to decide if it's worth it.

"My hard practices caused agony to my body, nerves, mind and to my very soul. I was tossed from one side to the other. Sometimes the body and at other times the mind refused to cooperate, moving alternatively. My spirit oscillated. My energies were sapped and I was mentally fatigued. The self within grew restless if I did not try and failure brought on dejection when I tried. Exhaustion very often brought me to the point of collapse. I could neither eat nor drink with comfort. Sleep was almost impossible, as both my body and mind were restless with pain and failure. Dejection and doubt tormented me though I continued practicing yoga for years. My mind found no rest except in renewed effort. Each day was an ordeal but God's grace forced me to make one more attempt for every failure. I made enormous mistakes as I had no guidance, but I learned discrimination from observing my own errors. I had to go without food for days when circumstances forced me to live on my own. Often I lived only on a cup of tea. My inner flame kept on persisting me to continue with my daily practice with zeal and zest. Slowly I began feeling that my body was growing in strength and my mind was gaining stability. It was only in 1946 that an inborn interest arose in me though I started practicing yoga in 1934." B.K.S. Iyengar

Would/Could you endure that kind of intensity for 12 years before you developed a sincere interest in what you were doing? Would you continue to practice yoga if you knew that kind of a commitment was required? Are you willing to fall down? What do you want? And what are you willing to do to get it?

Weeks Three and Four Sequence

2011-01-17T19:03:00.001-06:00

Scheduled to take place on Tuesday, January 18 and Tuesday, January 25

The figures within the brackets after the asanas denote the serial number of the illustrations

Utthita Trikonasana (Extended Triangle) [4 and 5]

Utthita Parsvakonasana (Extended Side-angle) [8 and 9]

Virabhadrasana I (Warrior pose first variation) [13 and 14]

Virabhadrasana II (Warrior pose second variation) [15]

Parivrtta Trikonasana (Revolved Triangle) [6 and 7]

Parsvottanasana (Intense Side Stretch) [26]

Prasarita Padottanasana I (Wide-angle forward-bend first variation) [33 and 34]

Salamba Sarvangasana I (Supported Shoulderstand first variation) [223]

Halasana (Plow) [244]

Savasana (Corpse) [592]

Intermediate means Intermediate

2011-01-10T08:06:00.003-06:00

Beginner: a person just beginning to learn or do something; inexperienced, unskilled person; novice

Intermediate: being or happening between two things, places, stages, etc.; in the middle

Advanced: Ahead or beyond others in progress, complexity, etc.; highly developed; far along in course or time

The word madhyama (mud-yum-uh) quite literally means "intermediate," which should clearly distinguish it as having higher expectations and responsibilities than "beginner," and yet more room for error than "advanced." The MDK class on Sunday afternoon will be conducted in a manner that reflects the fact that it is an intermediate level class, and by attending it, it will be assumed that you understand what it is to have sufficient proficiency in the material being covered.

For example, all three of the MDK sequences open up with a 10 minute long Headstand. That is not a "beginners" skill. I know lots of people are still working their way up to an 8 or 9 or 10 minute Sirsasana, and that is ok -- that definitely falls under the "room-for-error" category. But at this level of experience and knowledge, it is not unfair nor unreasonable to hold yourself accountable for at least 5 minutes in Headstand. That is now an official expectation of this class.

All sorts of circumstances affect your practice from day to day, so, yes, a bare minimum of five consecutive minutes in Salamba Sirsasana I should be high on your priority list. But I know as well as anybody that some days the body is not cooperative and we need to know how to adjust accordingly. If, when it's time for Headstand, you are not confident in your ability to sustain it for five minutes, then choose an alternative posture, like Headstand against the wall, "half" Headstand against the wall, Headstand "prep," Dolphin, Downward-facing dog, or Prasarita Padottanasana (Wide-angle forward bend) with your head supported. And then stay in it for five minutes. The point is that as an "intermediate level student" there has to be something in your repertoire that can be sustained for five minutes. Something. If not, then MDK is not an appropriate class for you.

Another element of this experience is consistently practicing each sequence as often as possible. Keep in mind that the MDK sequences are designed to be practiced twice each per week (LoY says, "first day of the week sequence, second day of the week sequence, third day of the week sequence.....[then] one can repeat in the same order on the following days resting on Sundays or doing...), but we only get to meet as a group once a week. Unfortunately, that is not enough. I would strongly advise making it a point to practice all three MDK sequences one time a week, if possible. So, when we meet for Sequence One, practice Two and Three on your own, or when we practice Two, make time for One and Three on your own, etc. At the very least, practice one of the sequences on your own and attend at least one other group class, so that you are on your mat no less than three times each week. That frequency of practice is part of being "intermediate." It is also an absolute pre-requisite to being "advanced." (Also, for those attending Dirgha Kala on Tuesdays, I would strongly advice practicing that sequence at least one other time during the week.)

One more point here -- an intermediate level student should know what time class starts and be able to arrive sufficiently prior to that. I know some people view my "no late arrivals" rule as harsh, but, quite frankly, I don't. And it's my classroom so I get to set the rules. Promptness is important to me, personally. I am diligent about being on time. And especially when it comes to practice and class, I go out of my way to get to the studio with plenty of time to prepare the building, tidy the rooms, arrange the props, write on the white-boards, and organize my "stuff" so that when students arrive it's all ready. I expect that of myself and I expect that of my students. Be on time or miss out.

Yoga can be a casual, sporadic, "just-cause-it-feels-good" kind of experience in your life, and "advancing" is not an obligation. Lots of people are perfectly happy coming to the Beginners or the Gentle classes forever, and not pursuing higher levels of development. Fine. I respect that. But, for me, this is a practice of achievement and betterment and depth and constant challenge and limitless growth. In order for me to experience those things, I have to be intense and focused and determined and diligent and committed and unwavering. That's the way that I practice. And that's the way that I teach. You are welcome to join me for that kind of practice. But if that's not what you want from yoga, then please explore other classes and other teachers. Just know that I have very high expectations for me and for the people around me, and I am very rarely willing to compromise them.

When we meet for DK on Tuesday we will practice "Weeks One and Two Sequence" and when we meet on Sunday for MDK we will practice "Sequence One." Be at least vaguely familiar with what those things consist of when you show up, pretty please.

Lots of love! :)

Reading Assignment

2011-01-06T18:16:00.004-06:00

This is a re-publishing of a post originally made on 5/18/10 with a few minor edits and updates.

~~~

If you have not yet read the Forward (by Yehudi Menuhin) and the Introduction in Light on Yoga, I highly recommend it. And if you have read them, read them again. It's worth it.

The first sentence of the forward says "The practice of Yoga induces a primary sense of measure and proportion." Sweet! That makes all of my logical, methodical, organization-loving nerve cells all tingly. What I hear in that sentence is that this -- YOGA -- is an endeavor based on distinctly comparative relationships which can be observed, defined, and contained. That is the definition of "measure" and "proportion," right? -- observable and definable relationships. So in that case all I have to do is:
1) Set out the guidelines by which the observations will take place (structure my practice).
2) Proceed through carefully repeated testing (actually show up to practice) with an unbiased, non-judgmental viewpoint (Santosha = "contentment" and Vairagyam = "non-attachment").
3) Then use the results as a systematic standard by which to formulate a basic, conceptual understanding of the inner-workings of my existence (feel good after practice).
4) Repeat (show up to practice again).

Now, that I can do!

But if science-y stuff isn't really your thing, the very next sentence speaks to the more creatively-apt. It says, "Reduced to our own body, our first instrument, we learn to play it, drawing from it maximum resonance and harmony." Just as a musician has to carefully hone their ability to handle and manipulate their instrument, or an artist the same with their materials of choice, or a writer with their pen and their words; a Yogi takes the time to first learn about their body and then uses it optimally.

Notice that it doesn't say "learn what about the body is broken and then fix it." You cannot play the flute and wish it sounded like the tuba. You cannot put oils on your canvas and wish it looked like charcoal. You cannot step on to your mat in your body and wish it looked and moved like your neighbors. But you can hold yourself to high expectations. You can ask of yourself to put forth the effort and energy necessary to achieve what you most deserve. You can learn to use what you have optimally. You can practice, you can ask questions and seek answers, you can put yourself out there to face the challenge of performance even before you're a master. Your body, just the way it is, is not only worth knowing well, but is worth utilizing to its fullest potential.

Whether through science or art, through methodical observation or an energetic free-for-all, with diligence and with a commitment to dirgha kala (literally "a long time;" and I'm talking about the concept of.., not just the class called..), we will, as Mr. Menuhin says, "refine and animate every cell as we return daily to the attack, unlocking and liberating capacities otherwise condemned to frustration and death." i.e. "use it or lose it." Or, as Mr. Iyengar says on the first page of the Introduction, yoga will deliver us "from contact with pain and sorrow." He says it exactly the same way again at the bottom of the first page -- the real meaning of yoga is "a deliverance from contact with pain and sorrow." Turn the page and read it again, just in case twice wasn't enough -- "Yoga destroys all pain and sorrow." What do you think -- is he trying to make a point?

So then the whole rest of the book is about how to put this information into action. Yoga isn't a secret. You have access to all of the necessary information, all of the tools, all of the practices. Your adhikara -- your responsibility, your end of the bargain -- is to do whatever it takes to overcome your personal "pain and sorrow." Because what is frustrating and challenging for one, isn't for another, which is why yoga seems so vast and complicated sometimes. There are so many circumstances where the "right" answer is "It depends." There cannot be one specifically prescribed set of actions or procedures that covers the whole gamut of possibilities. Everybody steps on to the mat or sits on the cushion with their own unique issues. So, we practice in group settings (public classes) hopeful that the energy of the masses will inspire, enliven, and motivate us. We practice one-on-one (private instruction) to receive those more individualized lessons that speak directly to our more crucial needs and wants. We practice at home under the tutelage of Gurave -- the teacher within -- as a confirmation that we do in fact know exactly what we want, what we need, and how to get it. In fact, a home practice is such an important part of yoga that in his book Light on Life Mr. Iyengar says, "I sometimes tell my pupils that the practice they do in yoga class in not, strictly speaking, yoga practice. The reason for this is that in a class, although you are undoubtedly 'doing' and, hopefully, learning you are subordinate to the teacher. The directing intelligence comes from him and you follow to the best of your ability. At home, on the other hand, it is you own intelligence that is the master, and the progress that you make is yours and will be maintained."

We only meet for group practice one time a week, but the DK sequences are designed to be a daily practice. You hold in your hands the sequences, the detailed instructions for each pose, illustrated demonstrations for each pose, and you have the memory of being in class and hearing my voice guide you. You know what's best for your body. Draw from it maximally.

"As a well cut diamond has many facets, each reflecting a different color of light, so does the word yoga, each facet reflecting a different shade of meaning and revealing different aspects of the entire range of human endeavor to win inner peace and happiness."

After "Week One"

2011-01-04T20:40:00.002-06:00

We had a great time tonight practicing Week One. The room was full. There were many new faces, lots of familiar faces, and a few noticeable faces missing from the crowd (you know who you are).

I wanted to set the stage tonight for something really valuable and important and worthy to take place over the next weeks and months. I wanted to make the point that this -- Dirgha Kala -- is not a casual experience, it's not a haphazard, come and go, kind of class. I don't want anybody to be mislead in thinking that, although we have a lot of fun, it's not going to be intense and really really tough, that I'm not going to be really tough. It is and I am. Especially since it's the second time through. Whether you're a DK pro, or semi-pro, or complete novice, I'm holding everyone accountable for an equal (and higher than last year) amount of presence and attitude and skill. The message is show up ready to rock it or don't come at all.

I think we got off to a great start. We went through the standing poses twice tonight. The first time was kind of raw and brief to introduce each pose and the sequence. The second go-around was a little more vigorous, a little more refined and skillful, a little more streamlined. There were a few noticeable high-points -- Trikonasana was great all around, Vira I was surprisingly well-aligned -- and a few places that need more than just a little attention -- Vira II and Parsvottanasana, particularly. The standing poses are so important to a successful long-term yoga practice that they cannot be overlooked or treated lightly. This is where the foundation gets laid for powerful transformations to take place down the road. We have about 12 or 13 weeks of standing poses (they eventually grow in number, increase in complexity, and are held for longer amounts of time), and I'm determined for everyone to have mastered them by the time we're done. The standing poses slipped into the background a little bit during the fall and winter and we didn't practice many of them all that often, but they are going to come back into Essentials and Essentials II classes on a regular basis so that we can take advantage of every opportunity to improve them and learn to love them all; even Parivrtta Parsvakonasana (Revolved Side Angle)!

At the beginning of class I talked about two new yoga books that I picked up while I was in Tucson over the weekend, and I was asked to share where they can be purchased. They are written from an Anusara Yoga perspective (their author is Anusara Yoga teacher Bruce Bowditch), but they apply equally to anyone's practice, just like Light on Yoga is written by Mr. Iyengar, but you don't have to practice "Iyengar Yoga" to appreciate and use his books. Either or both of these books would make a great addition to a student's or a teacher's yoga library and will enhance classroom and home practices. Here is a link to the website that sells the books:

The Yoga Practice Guide
http://www.bruce-bowditch.com/yoga_practice_guide
Yoga Asana Index
http://www.bruce-bowditch.com/yoga_asana_index
I'll admit I'm a little disappointed that we have to wait a whole week to practice the sequence again. We'll meet Sunday for Madhyama DK and we'll practice Sequence Three in that series. A week from tonight we will repeat tonight's sequence as Weeks One and Two are the same -- same poses, same order, much much better experience because the second time is always better than the first and the third is better than the second and, before you know it, you're a yoga superstar!

Weeks One and Two Sequence

2011-01-02T20:59:00.001-06:00

Scheduled to take place on Tuesdays January 4 and 11, 2011

As printed in Appendix I of Light on Yoga by B.K.S. Iyengar:

"I am dividing the asanas into three groups; primary, intermediate and advanced courses. I am giving the series of asanas in a serial order for practice and the possible time it may take to gain control in all these three courses.

(The figures within the brackets after the asanas denote the serial number of the illustrations [found throughout the book])"

Tadasana (Mountain pose) [1]

Vrksasana (Tree pose) [2]

Utthita Trikonasana (Extended Triangle pose) [4 and 5]

Utthita Parsvakonasana (Extended Side-angle pose) [8 and 9]

Virabhadrasana I and II (Warrior poses I and II) [14 and 15]

Parsvottanasana (Intense Side-stretch pose) [26]

Salamba Sarvangasana I (Supported Shoulderstand I) [223]

Halasana (Plow pose) [244]

Savasana (Corpse pose) [592]

Week One Preview Success

2010-12-29T08:31:00.002-06:00

I wasn't sure what to expect as far as attendance in last night's special Dirgha Kala Week One Preview holiday class. But I was very pleased! It was a great turn out. There were 7 or 8 people who were brand new to the DK experience and I was so happy to have them there. And there were a handful of DK pros starting the series over again even though they "graduated" already. And then there were a whole bunch of familiar faces that had been greatly missed and a real joy to have back (that's a shout-out to Ronda and Ann particularly).

I refrained from nit-picking on alignment or pacing or transitions, etc. because it was a "preview" experience. The series officially begins next Tuesday, and we'll definitely spend time being more skillful and graceful, but I wanted to keep last night casual; like the trailers at the beginning of the feature -- you can't tell the whole story in the 90 second commercial and you especially can't give away the best parts. They're called "teasers" for a reason. So there was some awkwardness and some "interesting" alignment choices (That was my attempt at tactfulness. Did it work?) But overall I thought it went very well, and we have plenty of time to refine.

When we meet again next Tuesday we'll do the Week One sequence again and we'll spend some time talking about Ujjayi and moving smoothly from pose to pose. Iyengar yoga is not Vinyasa-y, but it is still flowy and melodic and dance-like. That gracefulness takes time to perfect, and since the first two sets of sequences (Weeks 1 & 2 and Weeks 3 & 4) are especially short and uncomplicated, we have lots of time to tweak and improve within our 90 minute long classes.

It was a great way to get started, and I can't wait to move forward. I'm going sticker shopping!

Ten Minutes? Maybe not.

2010-12-23T18:12:00.004-06:00

I feel like the message here is mostly common sense, but that whole "should go without saying" ideology should probably actually be said more often. So rather than assuming everyone is on the same page, let's make sure:

Ten minute Headstands and ten minute Shoulderstands are not appropriate for everyone. Some people, for a variety of physical, physiological, or psychological reasons, should avoid inversions altogether. Others should practice them sparingly and/or only in modified/supported variations. Some people have a seemingly "infinite" supply of energy able to be devoted to being upside down.

They may not be appropriate on every day of the week. Even if you are comfortable sustaining ten minute long Headstands, you may discover that, from time to time, you are just not energetically motivated to do so on that particular day. There are times in my own practice when 10 minutes flies by and I'm comfortable staying even longer. There are other days when I feel wobbly and disconnected from the moment I get in it and I just know that that will not be a ten-minute day. Adjust accordingly.

There are many factors involved when deciding whether or not to incorporate long-held inversions into your practice. Like what? Anything and everything related to your body, mind, spirit, past yogic experiences, future practice intentions, commitment level, diet, sleep patterns, time of day, season of the year, how often you practice in front of a teacher, how often you practice by yourself -- you name it and it might matter. For instance, if you happen to be middle-aged and overweight with a shoulder injury and onset osteoporosis and you can only practice in the late evening after work but even then only sporadically, you should probably set some goals other than ten minute Headstand. Does that mean you can never achieve a ten minute headstand? Or should avoid the pose completely? Not necessarily. And if you happen to be young and strong and flexible and attend class often and practice at home a few times a week and really really want to stay upside down for ten whole minutes!, it doesn't mean that you get to. It might. But what if it doesn't? Are you ok with that?

Building up to extended stays in upside-down poses should happen very gradually over a long period of time. Certainly the bones and muscles of the physical body must be strong and pliable enough to support the foundational alignment of inversions for even a very brief stay, but it might take a very long time and a lot of patience to gain the endurance it takes to stay for long periods of time.

Also, the physiological body -- the nervous system, the respiratory system, the cardiovascular system, for instance -- must learn what is required of them while you are upside down, and the longer you stay, the more skewed (for better or worse) their functions and perspectives become. And they need ample time to adjust to that. So maybe the outer body has what it takes to sustain you while you are inverted, but if you experience things like dizziness, nausea, headaches, insomnia, mood swings, altered blood pressures, eye pain, distractions, or anxieties that seem like they might be related to the days or times that you practice inversions (especially if you have recently introduced a new one or have added time to your stay), that is a sign that your insides are not quiet as prepared as they need to be.

When you first begin to practice an inversion, it should be held for not much more than 30 to 60 seconds at a time, and over weeks or months or years that time can be extended by half- or one-minute increments.

Your alignment should be checked occasionally by a qualified instructor to make sure you are not inadvertently placing adverse stress or tension on your body. Sometimes mis-alignments are not obvious to us by the way we feel. Sometimes the body can feel like it's appropriately positioned -- maybe holding the posture isn't overtly uncomfortable or challenging, or there doesn't seem to be obvious unpleasant residual effects like lingering soreness -- so we assume all is well. Months or years can go by before signs of distress become apparent. Even if you are a long-time student who comfortably practices and holds challenging postures you should be sure to get an outside opinion once in the while. Prevention is always better than a cure.

The effects of being inverted, both during and after (immediately and in the hours/days/weeks that follow), should be closely observed, and anything "abnormal" needs to be discussed with a trusted teacher. Those side-effects I mentioned earlier, are real possibilities for some people. Sometimes they are obvious because they happen when you are in the pose or immediately after coming out of the pose. Sometimes they don't show up until enough time has passed that you may not be relating them to your yoga practice. Things like dizziness and nausea are more likely to be felt in the immediacy of your practice and can be addressed right away. Insomnia, lack of focus, changes to your digestion or maybe occasional tingling in your extremities might be more difficult to associate with yoga because they happen hours or days afterward. And they certainly may be symptoms of some thing entirely unrelated to your practice, but if it were me I'd probably want to explore all the possible avenues. And, unfortunately, asana and pranayama are sometimes more detrimental then beneficial.

"Feet-off-the-floor" poses (inversions and arm-balances) are my favorite postures second only to backbends (if they're both -- like Vrschikasana -- I'm in heaven!). I love to practice them, and I love to teach them, and I have really enjoyed introducing the Headstand and Shoulderstand cycles during DK. Peoples' growth in these poses over the last several months has been extraordinary and inspirational. You just have to know that not every pose is right for you. And determining what makes your practice really amazing takes time and effort and energy, both from you and from a great teacher.

Rock out in Headstand and Shoulderstand regardless of how long they last; they are awesome asana. And if some other pose(s) is more appropriate for you, then by all means, embrace it. That's what makes it yoga -- it is completely customizable.

MDK #1

2010-12-19T16:38:00.003-06:00

We just finished up the very first "post DK" class. I thought it went really well.

As MDK ("Madhyama Dirgha Kala") approached, I was, as expected, asked a lot of questions about what it was and what would be happening and how much is it like DK and can I still come even if I didn't complete DK, etc. The more I talked about and prepared for it, the more I realized it really is quite different from DK; so much so, in fact, that in some ways they really shouldn't be compared to each other, kinda like we address Triangle and Revolved Triangle poses separately. Or the way a book's sequel brings along enough of the previous story to make it familiar, but, if it's good, will stand alone as it's own experience.

Obviously MDK is inspired by and is a direct follow-up to the first 30 weeks, but there are a lot of differences. The poses are sequenced very differently and some are held for less time, some for more. There is a bigger emphasis on pranayama in MDK and an underlying sense of greater responsibility placed upon the student. I think it will be a completely new learning experience for all of us as we go along week by week.

We experienced our first 10 minute Headstand as a group today. I have been encouraging people to be practicing it for several weeks outside of class -- some did and some didn't. I was pretty impressed though -- 4 people stayed in Salamba Sirsasana I for the full 10 minutes, and then almost everyone stayed in Shoulderstand for the full 10 minutes, also. Although, I did notice several people start to get a little fidgety right around 5 minutes.

I thought Halasana (Plow) was a little shaky today. The alignment wasn't great and it seemed like people were anxious to get out of it pretty much from the beginning. I'm not surprised or criticizing it at all -- by the time you get situated into Plow in this sequence you've been upside-down for at least 20 minutes. Just about everything that can be tired is tired by that point. But I did make a mental note to pick Plow as a specific posture to practice in an upcoming Essentials or Essentials II class -- I think some folks could benefit from an alignment refresher.

I was also impressed with Paschimottanasana -- almost everyone stayed for more than 4 minutes. I expected most people to come out of it between 2 and 3 minutes, but the clock kept ticking.

The one big hiccup came from Parvatasana which isn't a new pose, so I'm not sure why there was so much confusion about it. Parvata means "mountain" or "hill" so Parvatasana means "Mountain pose" just like Tadasana means "Mountain pose" (tada also means "mountain"). But Tadasana is standing up straight with the legs together and the arms alongside the body. It's also commonly called Samasthiti which means "Equal Standing pose," and I suppose today demonstrated a good reason to call it that in order to avoid the confusion that generated from having two "Mountain" poses. Parvatasana is a seated pose with the legs crossed in Lotus, the hands clasped, and the arms lifted overhead. Parvatasana has been a part of the DK sequence for 9 weeks, but for some reason when we got to it today, there was a room full of blank stares. Why?

We were introduced to Nadi Shodhana and for 10 minutes. I wasn't sure if people would commit to a full 10 minutes of it, but they seemed to do pretty well. And it did it's job -- several people commented on the extremely relaxed state of "post-pranayama." And then we flipped that on it's head with 6 Uddiyana Bandhas. Uddiyanas were brand new to about half of the students, and I'm sure they will get more comfortable as time passes. But as far as trial-runs go, I think we got the gist. I'm really excited about introducing this group to a whole new repertoire of Pranayama that I wouldn't be teaching otherwise. It's just imperative that people understand that pranayama and bandhas have a very real, very direct effect on your physiology -- the effects go right to your nervous system, neurological system, respiratory and cardiovascular systems -- and they can be detrimental. They take focus and attention and commitment.

Like I said, it's going to be a completely new learning opportunity for all of us. Good thing we have 30 weeks to figure it out.

Oh, the best part was probably getting to start a whole new sticker board with glittery snowflake stickers. Awesome!

"First day of the week" for the first time

2010-12-18T10:48:00.004-06:00

On the schedule for Sunday, 12/19:

"First day of the week" or "Sequence One":

Salamba Sirsasana I
Supported Headstand first variation for 10 minutes

Salamba Sarvangasana I
Supported Shoulderstand first variation for 10 minutes

Halasana
Plow pose for 5 minutes

Jathara Parivartanasana
Revolved Abdomen pose for half a minute on each side

Paripurna Navasana
Full Boat pose for one minute

Ardha Navasana
Half Boat pose for 20 to 30 seconds

Paschimottanasana
Seated Forward bend for 3 to 5 minutes

Marichyasana III
Marichi's pose third variation for 30 seconds on each side

Ardha Matsyendrasana I
Half Lord of the Fish pose first variation for 30 seconds on each side(If Marichyasana III or Ardha Matsyendrasana I is difficult to perform then do Bharadvajasana I and II)

Parvatasana
Mountain-arms in Lotus for one minute

Matsyasana
Fish pose for 20 to 30 seconds

Salabhasana
Locust pose for 20 to 30 seconds

Dhanurasana
Bow pose for 30 seconds

Urdhva Mukha Svanasana
Upward-facing Dog pose for 20 to 30 seconds

Adho Mukha Svanasana
Downward-facing Dog pose for one minute

Uttanasana
Standing Forward bend for 1 to 2 minutes

Savasana
Corpse pose for 5 minutes

Nadi Shodhana Pranayama
Alternate Nostril Breath in Padmasana (Lotus) or in Virasana (Hero) or in Siddhasana (Adept's pose) with inhalation retention for 10 minutes

Uddhiyana Bandha
Abdomen Lock 6 times

Savasana again

Namaste

And receive your first sticker!

Getting ready for the next round

2010-12-16T18:20:00.003-06:00

I know we just finished the series on Tuesday, but I've already been busy busy getting ready for the next round of DK and MDK to start...

I made Madhyama DK cheat sheets -- neato!
Got the poster boards, markers, and ruler, so I'm all set to start making the new sticker boards.

Check out the "old" sticker boards and all their full squares! There are more than 1,200 stickers on them -- isn't that crazy-awesome!?

And look at all these left over stickers we get to use next year. I am sooo excited!

The first MDK class is on Sunday (and the second one on the following Tuesday) and there will be stickers given. Also, there will be stickers for the "DK Preview class" that's happening on 12/28. Let's start filling those boxes -- more is more!

Flying Up

2010-12-16T15:04:00.003-06:00

For the most part, the Madhyama DK or "post Dirgha Kala" sequences consist of an accumulation of the 80 postures that were a part of the first 30 weeks of practice, with a few notable exceptions.

There are several poses that are not explicitly included in any of the three sequences:

1. Bharadvajasana I and II -- Bharadvaja's Twist first and second variations (note that Iyengar does say that Bharadvajasana is an acceptable alternative to Marichyasana III and/or Ardha Matsyendrasana but only if those poses are not appropriate for you)

2. Chakrasana -- "Wheel" or "Somersault" pose (We left this posture out of DK.)

3. Chaturanga Dandasana -- Four-limbs Staff pose

4. Makarasana -- Crocodile pose

5. Malasana -- Garland pose

6. Prasarita Padottanasana I and II -- Wide-angle Forward bend first and second variations

7. Purvottanasana -- Upward Plank

8. Siddhasana -- Adept's pose or "Simple Seated pose (Iyengar does say pranayama can be practiced from this posture but primarily as an alternative to Padmasana if that pose is not appropriate for you.)

9. Tadasana -- Mountain pose

10. Ubhaya Padangusthasana -- Both Big-toes pose

11. Vrksasana -- Tree pose

And there are just three asana and one pranayama that appear in all three of the sequences:

1. Pachimottansana -- Seated Forward bend

2. Salamba Sirsasana I -- Supported Headstand first variation

3. Uttanasana -- Standing Forward bend

4. Nadi Shodhana Pranayama -- Alternate Nostril Breath (I am intrigued that this pranayama is such a prevalent part of these sequences considering it was not introduced or even mentioned at all during the 30-week course.)

Also making its DK premiere is Uddiyana Bandha which is not an asana at all, but an accompaniment to pranayama. The word uddiyana means "flying up" and the action is meant to restrain and control the flow of energies (prana) in the body by first suspending the breath after exhalation and then contracting and lifting the abdominal muscles.

I would highly recommend that you read the section which instructs Uddiyana Bandha as soon as possible and probably more than once. It is section #201 in Light on Yoga (which is page 425 in most editions of the book.) The instructions make up "Technique numbers 1 - 10," but especially noteworthy are numbers 11 - 16.

Below is a link to images of demonstrations of Uddiyana Bandha and a link to another perspective of instructions (different traditions practice this action in different ways, and there isn't necessarily a "right or wrong" way, so for variety's sake...):

Images

Instructions via "Yoga Journal"

I find the list of included and not included asana, as well as their sequencing and their timings, very interesting. I would love to know what inspired Iyengar's decisions in designing the course material because some of it just doesn't make obvious sense. Unfortunately we don't have the privilege of asking and I am not aware of any existing explanations that refer specifically to this content (although his book Yoga Wisdom and Practice is an incredibly insightful look into his inner-workings. I recommend it.)

So, we move forward with a sense of adventure and enthusiasm and a lot of faith!

Madhyama DK

2010-12-15T09:35:00.007-06:00

Following the 30 weeks of sequences that make up the "Primary Course" Iyengar says "For those who are satisfied with this first course I will now give a short three-day course which whenever followed will benefit the body and bring harmony to the mind."

The idea is that there is surely still work to be done with the 80 asana that have been introduced up to this point, and until there is consistent mastery of most if not all of the poses, they should continue to be practiced daily before the next set of asana is introduced. We will meet on each Sunday afternoon for what we're calling "Madhyama DK" which means "Intermediate Dirgha Kala" and practice this "short three-day course" that Iyengar has prescribed in LoY. Each of the three sequences will rotate, and we will practice them as close to their instructions as possible.

Note not only the poses, but their sequence and their timings.

"First day of the week" or "Sequence One":

Salamba Sirsasana I -- Supported Headstand first variation for 10 minutes

Salamba Sarvangasana I -- Supported Shoulderstand first variation for 10 minutes

Halasana -- Plow pose for 5 minutes

Jathara Parivartanasana -- Revolved Abdomen pose for half a minute on each side

Paripurna Navasana -- Full Boat pose for one minute

Ardha Navasana -- Half Boat pose for 20 to 30 seconds

Paschimottanasana -- Seated Forward bend for 3 to 5 minutes

Marichyasana III -- Marichi's pose third variation for 30 seconds on each side

Ardha Matsyendrasana I -- Half Lord of the Fish pose first variation for 30 seconds on each side
(If Marichyasana III or Ardha Matsyendrasana I is difficult to perform then do Bharadvajasana I and II)

Parvatasana -- Mountain pose for one minute

Matsyasana -- Fish pose for 20 to 30 seconds

Salabhasana -- Locust pose for 20 to 30 seconds

Dhanurasana -- Bow pose for 30 seconds

Urdhva Mukha Svanasana -- Upward-facing Dog pose for 20 to 30 seconds

Adho Mukha Svanasana -- Downward-facing Dog pose for one minute

Uttanasana -- Standing Forward bend for 1 to 2 minutes

Savasana -- Corpse pose for 5 minutes

Nadi Shodhana Pranayama -- Alternate Nostril Breath in Padmasana (Lotus) or in Virasana (Hero) or in Siddhasana (Adept's pose) with inhalation retention for 10 minutes

Uddhiyana Bandha -- Abdomen Lock 6 times

Savasana again

"Second day of the week" or "Sequence Two":

Salamba Sirsasana I -- Supported Headstand first variation for 10 minutes

Parsva Sirsasana -- Side Headstand for 20 seconds on each side

Ekapada Sirsasana -- One-legged Headstand for 10 to 15 seconds on each side

Urdhva Padmasana -- Upward-lotus in Headstand for 20 seconds

Pindasana in Sirsasana -- Embryo pose in Headstand for 30 seconds
(do all these at one stretch)

Salamba Sarvangasana I -- Supported Shoulderstand first variation for 8 to 10 minutes

Salamba Sarvangasana II -- Supported Shoulderstand second variation for 30 seconds

Niralamba Sarvangasana I and II -- Unsupported Shoulderstand first and second variations for 30 seconds each

Halasana -- Plow pose for 5 minutes

Karnapidasana -- Ear-pressing pose for 30 seconds

Supta Konasana -- Reclining Angle pose for 20 seconds

Parsva Halasana -- Side Plow for 20 seconds on each side

Ekapada Sarvangasana -- One-legged Shoulderstand for 15 seconds on each side

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand for 15 seconds on each side

Urdhva Padmasana -- Upward Lotus in Shoulderstand for 20 seconds

Pindasana in Sarvangasana -- Embryo pose in Shoulderstand for 20 seconds
(all to be done at one stretch)

Jathara Parivartanasana -- Revolved Abdomen pose for 15 seconds on each side

Urdhva Prasarita Padasana -- "UPPs" for 15 seconds on each position

Mahamudra -- "Great Seal" pose for 20 to 30 seconds on each side

Janu Sirsasana -- Head-to-knee pose for 20 seconds on each side

Ardha Baddha Padma Paschimottanasana -- Half Bound Lotus Seated Forward bend for 20 seconds on each side

Triangmukhaikapada Paschimottanasana -- Three-limbs-facing-forward Seated Forward bend for 20 seconds on each side

Marichyasana I and II -- Marichi's pose first and second variations for 20 seconds on each side

Paschimottanasana -- Seated Forward bend for 3 minutes

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation for one minute

Marichyasana III -- Marichi's pose third variation for half a minute on each side

Ardha Matsyendrasana I -- Half Lord of the Fish pose first variation for half a minute on each side

Baddha Konasana -- Bound Angle pose for one minute

Uttanasana -- Standing Forward bend for 2 minutes

Savasana -- Corpse pose for 5 minutes

Ujjayi Pranayama or Nadhi Shodhana Pranayama for 8 minutes in any comfortable asana and then end with Savasana

"Third day of the week" or "Sequence three":

Salamba Sirsasana I -- Supported Headstand first variation for 10 minutes

Utthita Trikonasana -- Triangle pose for half a minute on each side

Parivrtta Trikonasana -- Revolved Triangle for half a minute on each side

Utthita Parsvakonasana and Parivrtta Parsvakonasana -- Side-angle pose and Revolved Side-angle pose for 20 seconds each side

Virabhadrasana I, II & III -- Warrior pose first, second, and third variations for 15 seconds on each side

Ardha Chandrasana -- Half Moon for 20 seconds on each side

Parsvottanasana -- Intense Side-stretch pose for 30 seconds on each side

Prasarita Padonttanasana I -- Wide-angle Forward bend first variation for 30 seconds

Padangusthasana -- Hand-to-toe Forward bend for 30 seconds

Padahastasana -- Hand-to-foot Forward bend for 30 seconds

Uttanasana -- Standing Forward bend for one minute

Urdhva Prasarita Ekapadasana -- Standing Splits for 15 seconds on each side

Garudasana -- Eagle pose for 10 seconds on each side

Utkatasana -- Fierce pose for 15 seconds

Parighasana -- Gate pose for 15 seconds on each side

Ustrasana -- Camel pose for 20 seconds

Bhujangasana I -- Cobra pose first variation for 20 to 30 seconds

Virasana -- Hero pose for 30 to 40 seconds

Supta Virasana -- Reclining Hero pose for 30 to 40 seconds

Paryankasana -- Couch pose for 30 to 40 seconds

Padmasana and Parvatasana -- Lotus pose and Mountain for 30 seconds on each side

Tolasana -- Scale pose for 30 seconds on each side

Matsyasana -- Fish pose for 30 seconds

Gomukhasana -- Cow-face pose for 15 seconds on each side

Lolasana -- Pendant pose for 15 seconds on each side

Simhasana I -- Lion pose for 20 seconds on each side

Paschimottanasana -- Seated Forward bend for 3 to 5 minutes

Ujjayi Pranayama or Nadi Shodhana Pranyama without Kumbhaka or retention for 10 minutes

Savasana -- Corpse pose for 5 minutes

The text then states "Again one can repeat in the same order on the following days resting on Sundays or doing only Sirsasana I for 10 minutes; Salamba Sarvangasana I for 10 minutes; Halasana for 5 minutes; Paschimottanasana for 5 minutes and Nadi Shodhana Pranayama for 15 minutes with inhalation retention and Savasana for 5 minutes. If one finds that the number of asanas or the length of time they take has increased, one can adjust according to capacity and the time at one's disposal. Do Savasana after Pranayama."

The Last One

2010-12-15T09:06:00.005-06:00

Last night was Week 30 part 2 --- the final DK class. I'm not sure I can say anything about it, or the experience as a whole, that I haven't already expressed. This series of classes has been one of the most amazing practice and teaching experiences I've had to date as a yoga teacher -- perhaps the only thing that has been more enjoyable and meaningful was Teacher Training. But, truly, having favorite classes is like picking a favorite child or sibling -- it's really an equal and unbounded unconditional love for each of them.

There was an ongoing consensus of reactions and comments toward this class all along -- from the very beginning people shared with me and with each other how transformational and powerful the practice seemed to be. It was mentioned last night and I agree -- there is something very important about the combination of consistency and change, the way the sequence/asana stayed the same just long enough to really benefit from and understand them, and then changed just enough to keep it interesting and free of plateau. Last night's class was special, of course, being the last one it had a unique energy to it, and at the same time it was exactly the same as any other practice. The focus was intense and the asana were skillful, and I was very proud to be able to practice along with the group.

Anyway, I could go on and on about how really awesome the whole thing was but I've said it a lot already and you all know -- you were there. I want to acknowledge a few more sticker-related accomplishments. The total number of stickers on the board is 1,275. That's a lot of stickers, but more importantly it's an average of more than 21 students in every class and that's a lot of yoga-lessons being learned. John R. earned the honor of having the most consecutive classes with 28. Jorgelina O. earned a total of 51 stickers which is the third most of any student. All of that is sort mind-blowingly impressive, but it gets better -- DK's most dedicated and consistent students were May L. with 57 stickers total and Janis E. with 58. Spectacular! Bravo guys.

Since I didn't have a space on the board upon which to collect my own stickers, I put mine on my copy of Light on Yoga. Not only is it torn and tattered (with love!) from an immense amount of use, but now it is covered with a lot of really amazing memories.

So it is true that the original 30-week long Dirgha Kala series is complete, but DK is not over. We will meet on Sunday and the following Tuesday for our first look at "post-DK" and then we'll get a preview of the next round when we meet on Tuesday, 12/28 to practice the Week One sequence for the "first time." The new round of DK and Madhyama DK officially kick off on Tuesday, 1/4 and Sunday, 1/9 respectively. I am sooooo excited about doing it all over again.

And picking out new stickers!!

58

2010-12-08T08:11:00.004-06:00

Last night was class number 58 of 60. My favorite part was seeing everyone's feet off the floor at the same time in Sirsasana. Staying up for five consecutive minutes is still a struggle for a few people; that's a long time to be upside down and it takes a while to build up to it. But what's so great is the fact that just a couple of weeks ago there were a number of people that were not getting into Headstand at all. And now, not only is everyone in the pose, many are staying for the full five minutes, and a few are even quite gracefully staying long enough for Parsva Sirsasana, Ekapada Sirsasana, Udhva Padmasana, and Pindasana. Very exciting!

The poses themselves haven't changed much since week 19 -- a few new ones came in, a few went away and the order rearranged a time or two, but they've essentially been the same for about 10 weeks. To our benefit, that is an opportunity to become very familiar with them. We are creatures of habit, and routine and pattern create memories in us physically, physiologically, and psychologically. Any repetitive skillful action becomes a memory within our nervous system, and then our body feeds off of that memory at a cellular level. It eventually becomes a part of us intellectually because we face a difficult situation while on the yoga mat, we stay calm and work through it successfully, and then when a similar challenge is presented away from the mat, some part of that situation is recalled and repeated.

When our practice stays physically consistent (i.e. the same poses in the same order for an extended period of time), we learn its patterns and it becomes a part of us in a way that is different from practicing a style of yoga in which the sequence changes each time. I see that in this class in a number of ways. I see people being more self-aware and more self-responsible because, although I am still there to lead and guide and instruct when necessary, my role is not nearly as prominent as it is in other class-settings. The students are in control of their pacing and the transitioning and the intensity of actions and the moments of rest, etc. That is something that they earned through weeks and weeks of practice. I also see them making obvious achievements in various elements of movement and endurance from class to class. When you practice the same pose over and over again, you can't help but to improve upon it. In DK the poses and their sequence have been determined for us. We are committed to the experience the way it's been laid out, which means we don't get to pick and choose which ones we like and don't like the way we could if we were writing the sequences ourselves -- "I really don't like Plow pose, so I'm not going to include it in my practice today." Plow is there every time whether we enjoy it or not, and because of that we learn from it. We learn what about it is physically difficult or emotionally difficult, and it might always include those difficulties, but at least we stuck with it long enough to really understand it rather than running away and avoiding it.

I'm seeing people benefit from that consistency. I'm seeing them learn poses in a way that wouldn't have happened without this experience. However, that consistency can easily turn rote and then maybe we're faced with the temptation of skipping the tough parts or the whole practice altogether. When you know the sequence you know when that most unfavored part is right around the corner, and suddenly you have an irresistible desire to fill your water bottle or go to the restroom. "Oh shoot! I missed Boat pose again!? Darn it." ;) I know that's happening. It happens to me. When we get to any of the poses that require half or full Lotus legs I feel my body tensing up and my mind starting to wander because I don't like them. And when in something like Supta Virasana or Uttanasana I can make ten breaths last 2 minutes, when I'm in Ardha Baddha Padma Paschimottanasana suddenly ten breaths has come and gone in about half a minute just so I can get outta there and do something else. But it's arguably in those moments of temptation or frustration or dissatisfaction that we learn the most.

So here we are so close to the end. And the attitude could be one of "just showing up to get the sticker" and a kind of "going through the motions" experience. There could be a choice, whether conscious or unconscious, to take the body in and out of the various postures without necessarily paying attention to them or really feeling them. There could be an internal dialogue of commendation and pride for doing the practice again without an authentic achievement of learning having actually taken place. There could be a distinct ebb and flow of energies within the practice in regards to the parts that come easily and are enjoyable, versus every thing else.

Or we can purposefully stay energetically balanced and poised, mentally alert and receptive, physically sensitive and humble, and we can learn just as much from class number 58 as from class number one or anything in between.

Great things are continuing to happen. We'll meet again on Sunday and on Tuesday, and then we are going to be step fully into whatever comes next.

3 More Classes

2010-12-06T07:55:00.005-06:00

There are three DK classes left on the schedule. Not three weeks of classes left. Just three classes. Tuesday, Sunday, and the next Tuesday. The End.

We've been having a really good time reflecting and reminiscing a little bit at all that has taken place for us in these classes. And I felt like people's commitments and accomplishments were more than deserving of recognition, so we've been honoring different achievements with prizes.

Each student who attended 30 or more classes received a purple wristband that says "Dirgha Kala 2010." They are Cajun, Nanette D., Erin C., Abby M., Susan C., John R., May L., Jing W., Janis E., John H., Brandi J., Matthew J., Denise V., Cat T., Jorgelina O., Debbie A., and Dina P.

"Dirgha Kala 2010" wristband

For attending 45 or more classes, I awarded a copy of Light on Life which is another Iyengar-authored book and one of my absolute favorite "non-how-to" yoga books. It's not about how to perform the asana; it does however help you to understand the importance of a full-spectrum and whole body/mind/spirit approach to practice on and off the mat. It is beautifully written with depth and wisdom without being pretentious or esoteric. I highly recommend it. Forty-five out of 60 classes is very impressive and I am very proud of each of them: May L., Janis E., John R., Cajun H., Cat T., and Jorgelina O.

CJ using my copy of Light on Life as a pillow. A Yogi through osmosis? :)

Back on October 12, which was Week 21, 15 students arrived to practice and the energy in the room, the demonstration of skill and focus, and the insight of the questions and comments were noticeably elevated. There is no explanation as to why, but it was obvious to me. I am a consistent witness of these classes and I have the privilege of having a front-row seat from which to watch it happen -- the evolution and the transformations and the struggles and the lessons learned. Just within the DK classes I've seen people touch their toes to the floor in Plow for the first time, get into Headstand for the first time, clasp hands in Cow-face, reach their toes in a forward bend, get into Lotus, and more. It is incredible. And on that particular day, I felt compelled to acknowledge exceptionally good work, so I gave everyone an extra sticker. It was a two-sticker kind of day and the beaming smiles on student's faces as they left the studio showed it all!

I knew I wanted to recognize that day again when it came time to hand out rewards, but I also knew that the extra sticker was really very arbitrary. Yes, it was for an especially well-done job, but I could have just as easily recognized that on any other day in which case the attendance could have been drastically different. These fifteen people happened to show up that day and were rewarded for it. But I wanted to say "Good Job" again anyway. So they each got two more stickers; big OM ones. Congratulations to Erin C., Janis E., John H., Matt J., Abby M., John R., Susan C., Delphine E., Cajun H., May L., Jorgelina O., Lyle S., Karen T., Cat T., and Denise V.

"OM" stickers

Yesterday was an especially special DK class. I gave out Christmas ornaments in honor of attending 10 or more consecutive classes to May L., Abby M., Jing W., Matt J., Allison W., John R., Erin C., Janis E., Denise V., Jorgelina O., Susan C., Cajun H., Brandi J., and Cat T. And it was my birthday, so we enjoyed birthday cupcake stickers! :) And much to my surprise, when I walked into the classroom everyone was wearing party hats and had noise makers and they sang Happy Birthday to me. It was pretty great, to say the least. Between the thoughtfulness of the DK students and the time I spent with friends and family throughout the day and previous night, it was one of my best birthdays. So thank you all who helped make that true.

The Lubbock Yoga Christmas tree with DK presents underneath.

One of the ornament prizes. They each have a different asana on the front (this one is "Fish pose") and they have "OM DK '10" on the back.

Also yesterday I wanted to thank Debbie A. for giving us the name for the new DK class coming to the schedule in January. Remember the Tuesday evening classes will go back to the beginning and progress through Weeks 1-30 all over again. The Sunday classes will move forward and experience the "post DK" sequences that Iyengar provides in LoY. The idea is to continue to practice the asana of the primary course until they are each mastered before moving into the secondary course which is Weeks 31-78. The "post-DK" sequences are "advanced" in nature and require ample previous experience, meaning it's preferable that you attended a great majority of the first thirty weeks. I felt that those two classes needed to be labeled differently on the schedule and I was struggling to come up with an appropriate name for the Sunday classes. I mentioned it to students a couple of weeks ago, and Debbie came through for us. She brought my attention to the Sanskrit word "madhyama" which means "in the middle" or "medium" or "centered" or "intermediate." Patanjali uses it in the Yoga Sutra to say that a person's attitude toward practice may be "mild, medium, or intense" and regardless of the degree of vigor, attainment can still be experienced. I loved it as soon as she said it and committed to it. The Sunday classes will be Madhyama DK or "Intermediate Dirgha Kala." To say thank you for her contribution I gave her a copy of a book called The Language of Yoga which provides an introduction to Sanskrit so she can continue to hone her Sanskrit-skills.

So as you can see, we've had a lot of fun. The classes have proven to be a great success and it was just very obvious that we would continue to have them. DK is a part of the essence of Lubbock Yoga now, and I am so excited to welcome a whole bunch of new people into the experience in a couple of weeks.

The Stickers

2010-11-16T16:56:00.002-06:00

Since day one of this series it's been all about the stickers! When someone realizes they're gonna miss a class, and thus not earn a sticker, I get emails and FB messages about how disappointed they are -- "Oh, too bad you're missing practice," I say and they say "Yeah yeah the practice, too bad. But..the..sticker. THE STICKER!!" It's just more than some can bear. :)

I too am equally excited over the stickers. In fact, I went out and bought 10 new sheets of stickers today and we only have 9 classes left. How will I reconcile this?!?

We've also started to talk about how we are going to preserve the sticker-boards. Yes, they are important and I want to keep them as a souvenir, but they are rather large and there is more than one of them and we will create new boards for the new DK sequence, so it's not very practical to keep them hanging up as they are. There has been talk of lamination or of framing photos of them, etc. We'll come up with something and the stickers will live on indefinitely!

Alright, class starts in about 15 minutes, so I better get situated for it.

Upside Down Lotus demos

2010-11-14T14:03:00.002-06:00

For those interested in seeing the process of entering and exiting the upside-down lotus variations, here are a few youtube video links:

http://www.youtube.com/watch?v=vFci3ErEvgA

http://www.youtube.com/watch?v=lK2fQPAVG-w

http://www.youtube.com/watch?v=W-iUs-5skNc&feature=related

http://www.youtube.com/watch?v=Ro7PMP9tzAM

I couldn't find as many as I had hoped, or ones that were as helpful as I had hoped, but these are better than just the still photos from the book. If you happen across any others that are worthwhile, share the link and I'll post them, too.

Chaturanga Dandasana Perfected

2010-11-10T09:46:00.002-06:00

Class started "normally" yesterday -- Headstand and Shoulderstand cycles. Then we experienced UPP for the last time, Jathara Parivartanasana, Salabhasana and Dhanurasana. So far so good. It was a great group of energetic students, and it was proving to be a perfectly enjoyable practice.

Then as I observed the Chaturanga Dandasana I was overwhelmed with the desire to address their alignment. They weren't "bad" per se. In fact, almost every one's has improved since they became a part of DK several weeks ago. They just weren't amazing and it's a really important pose, so at first I just made a mental note to talk about them in an upcoming Essentials or level II class. I hesitated to say anything right then and I almost let it pass, but at the last moment I thought it would be worth it to break the flow of the practice and spend some time on the details of the shoulders/upper-back.

I am so glad that we did!

We used a few props and practiced the more traditional version of lowering into Chat. Danda. from Plank and then practiced a few more times "Iyengar-style" from the floor up. The consensus was almost unanimous -- they had previously not been optimally-aligned and our tangent away from the sequence was a valuable lesson. It made for much improved Bhujangasana and Upward-dogs. Then we made it a point to carry the actions into the rest of the sequence, especially Marichyasanas and Bharadvajasanas. And it helped big time! The Marichis and Malasana were some of the best I've ever seen. They looked great, and the comments after class told me they felt great, too. Sweet!

We have just 10 DK classes left and we will have completed the whole 30 week course which is really hard to believe, but it's coming. We are going to work on the upside-down Lotus pose variations in tonight's Advanced class in preparation for Urdhva Padmasana in both Sirsasana and Sarvangasana and Pindasana in both Sirsasana and Sarvangasana each coming to the sequence starting on Sunday. If you're attending, be prepared to spend the better part of a whole hour inverted. Challenging, definitely. But fun also.

Then we'll focus on something DK oriented in Saturday morning's Essentials II class this week, but I haven't decided yet what exactly that will be. Maybe Garudasana (Eagle) will make an appearance?

I'm still flying a little high from the awesome-ness of last night's class and I am hoping that tonight's class is equally enjoyable and worthwhile. I'm sure it will be.

DK CEU

2010-11-09T10:45:00.003-06:00

It's that time of the year when Lubbock Yoga has to look ahead into the next round of classes and make changes to the class schedule (new schedule will start January 4, 2011; details very soon). Our class schedule is completely dependent upon when the teachers are willing and able to teach, and based on that information we decide which classes are scheduled and when. It is a process that takes about a month to complete and then we spend about a month getting students ready for it to take affect. And just about the time that we are getting settled into it and familiar with all the days and times and what-nots, it's time to start the process all over again. C'est la vie.

As we have progressed through our 30 weeks of DK this year, I've been asked a lot of times what will happen when it's over and I have thought a whole lot about the answer to that. I know that I do want to keep DK on the schedule, but I have changed my mind several times in regards to how and when. But I think I've made a final decision and will stick to it.

This is the plan:

DK will stay on Sundays at 2:30 and on Tuesdays at 5:30. Beginning in January the Tuesday evening class time will start over again at Week 1 and proceed through Week 30 exactly the same way it is happening now. The Sunday afternoon class is going to be a kind of "continuing education" experience and we will follow the "post 30 week course sequences" that are outlined in Light on Yoga.

If you haven't noticed it, following the instructions for Weeks 25-30, Iyengar writes "For those who are satisfied with this first course (i.e. the 30 weeks of DK) I will now give a short three-day course which whenever followed will benefit the body and bring harmony to the mind." Then it says "First day of the week," "Second day of the week," "Third day of the week." The three "daily" sequences vary slightly and are, more or less, a conglomeration of the entire 30-week repertoire. Optimally, a sequence would be practiced each day -- "first sequence" on Monday, "second sequence" on Tuesday, "third sequence" on Wednesday, "1st" on Thursday, "2nd" on Friday, "3rd" on Saturday, and then "rest or just inversions" on Sunday. Since we will only meet one time per week, we will rotate the sequences as the weeks progress.

And, yes, I do intend to eventually advance into the "Intermediate Course" which is 37 weeks worth of sequences. It consists of 105 different asana, and the good news is, 49 of them (that's almost half!) were introduced in the first 30 weeks. Of course it's still really challenging -- there are more inversions, more backbends, and more arm balances. But there is also several of the classic standing postures, the seated forward bends and "baby" backbends with which we are already familiar, and more than a dozen of the poses on the list are the Shoulderstand cycle poses we already practice. So that's not so scary at all, right? I suspect that DK II (Weeks 31-78) will be added to the Summer 2011 class schedule.

I shared my plans with last night's Essentials class and they seemed very pleased. I'm definitely excited about it. And now that I'm sure as to what will take us into the future, I think I'll be better able to focus on what's happening now and enjoy these last few weeks upcoming.

Week 25 part 2 tonight. It's the last time we practice the current sequence. On Sunday we begin the sequence that will take us all the way to Week 30. See you in class.

Week 25 part 1

2010-11-08T08:18:00.004-06:00

Yesterday's and tomorrow's classes are Week 25 in our 30-week series.

Since yesterday was the last Sunday we would meet to practice the current sequence I wanted to take time to look ahead into the next round of asana which will start in one week. Of course I had already prepared to talk about it by reading through it and making notes on what will stay the same and what will change and thinking ahead about what kind of prep works needs to take place for the new asana, etc. I've been well-aware for several weeks that we are quickly approaching the end of our series and that the next time the sequence changes (Sunday) will be the last time.

But for some reason as I sat on the stage yesterday in front of students and got ready to talk about it I was blind-sided by a rush of emotion. I almost teared up.

I am not known for my emotions. Lack-there-of maybe. But when I have one, a real one, an "emotion" that is, it's kinda overwhelming because I am just not used to them. It was, y'know, the kind of typical bitter-sweet flush of knowing that a good time has been had and yet all good things come to an end -- a little sad, a little excited, a lot proud. I can't help but to feel a little sad over the thought of this experience ending, even though I know DK will live on. We're definitely continuing and even starting over and doing the whole thing again. But this experience has been just beyond-words incredible and Lubbock Yoga will never be the same because of it.

So I had my moment of warm-fuzziness, got over it, and moved on. :)

Class was great yesterday. I wanted people to reflect (as I have been doing) on what's taken place over the last 25 weeks and to think about, not only what all has been experienced and accomplished and transformed and made better, but also what has stayed exactly the same. Sometimes we forget about that part. We focus entirely on what changes we've made, how much stronger or more flexible we are, how many more asana we can get into, how much longer we can sit in meditation without our feet falling asleep, how many more Sanskrit names we recognize, how many fewer props we need, etc. But what about the ways in which we are no different at the end of practice than we were at the beginning, or at Week 25 than we were at Week 1? Not in an "I-didn't-change-enough" way, but in a way that demonstrates you were already an amazing person and rather than becoming something entirely brand new, your practice has simply exposed the best parts of you and made them clearer. You were already strong and determined and confident and enthusiastic and capable in Week 1 or you wouldn't have been in the class and you wouldn't have kept coming back. We don't always feel those things on the surface, but we carry them with us every where we go. So maybe your Shoulderstand lasts longer or your backbends are deeper now than they were then, but you are exactly the same. Just more of it.

We are unwavering, undoubting, perfect reflections of Divine Nature in it's optimal alignment on a path of constant, infinite transformation and evolution.

Something like that.

In class this week (the non-DK ones) we are going to work on some elements of the new asana that show up on Sunday which means some backbending and shoulder-opening in preparation for Matsyasana (Fish), and some leg-work and balancing poses for Garudasana (Eagle), and plenty of hip-opening for getting in and out of Lotus legs while upside down. That's a substantial to-do list and not so much time to get it all done, so off I go to get it started.

See you in Essentials.

Weeks Twenty-six thru Thirty Sequence

2010-11-08T07:48:00.004-06:00

Scheduled to take place on each Sunday and Tuesday from November 14 through December 14

[The figures within the brackets after the asanas denote the serial number of the illustrations as found in Light on Yoga.]

Note the change in the order of the asana. Navasana variations return, and four asana will no longer be practiced -- UPP, Marichyasana II, Ubhaya Padangusthasana, and Bhujangasana.
Asana marked with * indicate that it is new to the sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

Parsva Sirsasana -- Side Headstand (202 and 203)

Ekapada Sirsasana -- One-legged Headstand (208 and 209)

*Urdhva Padmasana -- Lotus in Headstand (211)

*Pindasana in Sirsasana -- Embryo pose in Headstand (218)

Salamba Sarvangasana I and II -- Supported Shoulderstand first and second variations (223 and 235)

Niralamba Sarvangasana I and II -- Unsupported Shoulderstand first and second variations (236 and 237)

Halasana -- Plow (244)

Karnapidasana -- Ear-pressing pose (246)

Supta Konasana -- Reclining angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

*Urdhva Padmasana -- Lotus in Shoulderstand (261)

*Pindasana in Sarvangasana -- Embryo pose in Shoulderstand (269)

Jathara Parivartanasana -- Revolved Abdomen (275)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Janu Sirsasana -- Head-to-Knee pose (127)

Ardha Baddha Padma Paschimottanasana -- Half Bound-lotus Seated Forward bend (135)

Triangmukhaikapada Paschimottanasana -- Three-limbs-facing-forward Seated Forward bend (139)

Marichyasana I -- Marichi's pose first variation (144)

Paschimottanasana -- Seated Forward bend (160)

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation (168)

Gomukhasana -- Cow-face pose (80)

Lolasana -- Pendant pose (83)

Simhasana I -- Lion pose first variation (109)

Padmasana -- Lotus pose (104)

Parvatasana -- Mountain pose (107)

Tolasana -- Scale pose (108)

*Matsyasana -- Fish pose (113)

Virasana -- Hero pose (89)

Supta Virasana -- Reclining Hero pose (96)

Paryankasana -- Couch pose (97)

Marichyasana III -- Marichi's pose third variation (303 and 304)

Ardha Matsyendrasana I -- Half-Lord-of-the-Fishes pose first variation (311 and 312)

Baddha Konasana -- Bound Angle pose (102)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Chaturanga Dandasana -- Four-limb Staff pose (67)

Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Ustrasana -- Camel pose (41)

Utkatasana -- Fierce pose (42)

Uttanasana -- Standing Forward bend (48)

*Garudasana -- Eagle pose (56)

Savasana -- Corpse pose (592)

Ujjayi Pranayama with Antar Kumbhaka -- inhalation retention (Section 203) while seated in Siddhasana (84), or in Virasana (89), or in Padmasana (104)

Nearing the end and still keeping it fresh

2010-11-03T09:36:00.010-05:00

As always, as we gathered for class last night, I began to address the class with the plans and intentions of our practice. I was really happy to see everyone who was there; I knew the group was well-prepared and that we would have a great time. But I didn't have anything specific or especially inspiring or new to talk about. This specific sequence has not changed in several weeks and its poses and pacing have become pretty comfortable and familiar. I asked if there were questions or comments, and there usually are at least one or two. But not last night. So as we sat quietly for a moment with our breaths and our thoughts, my thoughts turned toward the "beginners mind" and how important it is to continue to feel excited and interested in our practice even if the poses aren't brand new, even if the sequence is known. That's part of the foundational methodology of the Ashtanga tradition -- they practice the exact same poses in the exact same order every single time. Whereas something like Anusara or Kripalu that creatively change their sequences for each practice, part of the excitement is in the surprise of not knowing what's happening next. So for Ashtanga or Bikram, the part that keeps it fresh and fun is something other than sequencing. What is it? I don't know; it's probably a little different for everyone. Maybe its the fact that even though the poses don't change the body's or the mind's reactions to them might. Maybe part of what keeps it interesting is that you don't know from one practice to the next which postures will be "easy" and which will be "hard," or whether or not Ujjayi breath will stay constant, or if the mind is going to be calm and focused or chaotic. No matter how many times you come to the mat, how frequently or infrequently you change your sequence, there is always something to learn and something new to experience.

Something makes your practice fun and interesting and exciting or you wouldn't keep coming back to it. Yes, it's about hard work and discipline and determination and doing it even if it's not that much fun. But don't forget that yoga is supposed to be a celebration of all of the best parts of ourselves.

So we turned our attention last night to staying mindful of our "beginners mind" and continually remembering why we come to the mat and what about it makes us feel good and to smile and to want to do it again and again. We also changed the pace just a little bit -- we held a few poses a little longer than had been our habit. We stayed in Salamba Sarvangasana I for 60 breaths, Salamba Sirsasana I for 30 breaths, and AMS for 3 minutes. We stayed in Salabhasana and Chaturanga Dandasana for "as long as possible." And Paschimottanasana and Supta Virasana for 15 breaths each. And we had time for a long Savasana. Another successful DK!

In case you didn't see them on Facebook here are some of the pictures from our DK Halloween Edition class. I was really happy to see how many people participated and we all had a really great time. Yoga in costumes is one of the funnest things I've ever done!

Abby as a lion and Cat as Cat/Cow which was my favorite costume of the day.

Looking over and seeing Darth Vader doing Shoulderstand was almost more than I could stand. It was too funny!

It's not everyday that you witness a lion doing Simhasana :)

I love that everyone in this shot is off the floor at the same time.
Perfect timing! And awesome Lolasanas.

Lyle was Hanuman which I loved! Unfortunately she was unavoidably detained and missed class. She gets big props for an awesome costume anyway.

Isn't he cute?! He said for days that he wasn't going to dress up, and then he surprised me by being an elephant. He did such a good job all by himself! The purple tutu is one of my most prized possessions and I only get to wear it once or twice a year, so this was a big day for me. :)

The stickers were glittery foam spiders, pumpkins and ghosts. A big hit, definitely!

Note John in the day-glo yellow shirt. He came as Lance Armstrong and I'm pretty sure this is the very first time he has ever kept his shirt on for a whole class. lol
Also, there's something about glowing necklaces that make meditation a lot more fun.

More than Asana

2010-10-27T07:53:00.003-05:00

So I've noticed that the DK attendance took a pretty serious nosedive about two weeks ago. I'm not saying this as a criticism or from a place of judgment or disappointment at all. I am actually really impressed and pleased for a number of reasons.

When we introduced DK back in April/May I didn't expect any more than about 15, maybe 20 people to participate. But our sticker-boards have more 60 names of people who survived at least one DK class. Granted not everyone made attending class a habit, some have more stickers than others. But the overall enthusiasm for the experience way surpassed my expectations.

Until about two weeks ago we were still averaging well over 20 students in each class, amazingly. Here recently it's been closer to 15 give or take a couple, and that is still a really healthy number. These 15 students have dedicated hours and hours of their time and energy to this endeavor and are doing what it takes to stay committed. I don't want to sound like I'm disappointed or ungrateful just because the class doesn't have 35 people in it anymore. It's just the opposite -- I find it a little hard to believe that we still have 15! Originally, I was afraid we wouldn't have enough to finish the series, and here we are still rockin' and rollin'.

And I am equally proud and impressed with those who took the graceful bow out. There are a number of folks who were consistent and diligent and highly committed and achieved great things. But the level of skill necessary slowly exceeded their current abilities, and they were forced with a choice -- stay and boldly face the struggle (along with the potential backsliding that tends to accompany a practice that has moved too far too fast) or be content with the glory of the experience, walk away with a head held high, and devote that same kind of dedicated effort in an area of practice more fitting. There isn't necessarily a right choice. Remember -- it's right vs equally right. There are people still attending the class that could have made the decision to step aside and continue to invest time and effort into a more substantial foundation and it would have been the right choice. But they chose to stay and they're working through the challenges and accommodating their limitations and learning to empower what they have rather than fret over what they don't have and that is an equally right choice.

I know I keep saying this -- it seems like in every post, but I can't help it -- I continue to be overwhelmed with joy and excitement and pride and inspiration when I think back on what some students were achieving and accomplishing in those first few days and weeks of this series. There were complete raw beginners and several folks fresh out of their 8-week Beginners Series, and the standing pose sequence was challenging at the time. Do you remember when we introduced Revolved Side Angle into the practice? -- it was the scariest most complicated posture some people had ever attempted. Marichis and Lolasana were no where near our radar. Their existence was not even known. The thought of 7 and 8 minute Shoulderstands and away-from-the-wall Headstands was seemingly impossible. Yet its happening. There are fewer wall-supported inversions every time we meet. I'm just in awe of what I witness in every single class.

At this point in the journey, it's important that we remember what it is we're doing and why we're doing it. The commitment that this practice requires (and that is so deserving of praise and acknowledgment) can easily lead to this kind of glazed-over, cruise-control approach and/or an almost stubborn attitude of persistence either of which can definitely backfire. It's not just about showing up class after class and getting the sticker next to your name. All the stickers in the world don't compare to the gifts that a well-aligned (physically and mentally) practice will give you, and "just going through the motions" is not nearly enough. So for the last 2 or 3 classes we've made it a point to consciously re-commit to our personal intentions of betterment and enjoyment as well as to our group intentions to grow and share and experience these 30 weeks together as a collection of like-minded souls traveling a similar path.

That got to me thinking about the investments we make on the yoga mat and what kind of relationships we have with the yoga postures vs the other physical, physiological, psychological, spiritual, intellectual, etc. elements that comprise a full-spectrum yoga experience. There is no doubt that our yoga community (our immediate Lubbock Yoga yoga community as well as the bigger-picture American yoga community) tends to embrace asana over and above the other methodologies of practice. Yes, I know that is a generalization and lots of Yogis have a healthy balance of asana and pranayama and meditation and Seva. And lots of Yogis don't practice the asana at all. But an honest assessment of our yogic culture would point to an imbalance in the amount of time and effort devoted to asana compared to everything else.

The 8 limed path that defines Classical Yoga places asana in the number 3 spot. It's not first and once you've "mastered" asana, you're not even half way through the yogic process. Does that match your approach to asana? Is your dedication to asana equal to an eighth of your total yogic investment? Is the amount of time you spend perfecting your asana equal to the amount of time you spend refining the social values that comprise the yama and the spiritual characteristics that are the niyama, plus breath exercises (pranayama), sense-withdrawal (pratyhara), concentration (dharana), and meditation (dhyana)? And what about Karma Yoga and acts of Seva (volunteering), or Bhakti Yoga (spiritual devotion and worship) and Nada Yoga (sound, chanting, mantra). Probably not. And asana isn't the only way to care for the outer body -- do you include things like a neti pot or Ayurvedic hygiene? Is your diet yogic? When was the last time you read the Bhagavad Gita? Does that make you a poor yogi? Of course not. But realizing it, acknowledging it, gives you an opportunity to make the conscious effort of reorganizing and attempting to find a semblance of balance.

I read somewhere once that a yoga practice based primarily on asana is like owning a luxury car and never taking it out of the garage. You have invested into the quality of the parts and the skilled craftmanship and the beauty of the design and the power of the engine and you're surely proud of being its owner and of having it under your control, but you never give the poor thing a chance to stretch its legs, to be out on the highway, to be seen and appreciated. You never test its abilities or enjoy its grace. What's the point?

The goal of yoga is not perfection. It's a conscious and deliberate shift toward balance which ebbs and flows. It is a constant re-shifting and re-adjusting and re-learning. If in the long-run you achieve perfection (Samadhi is the 8th limb), then good for you. In the meantime, taking care of the outer body is important, asana is important, attending class is important, getting stickers next to your name is important, AND attempting to balance those things with dedicated attention to what's inside is equally important.

When we meet for DK again it'll be Halloween and we've decided it would be a shame to let that go by un-celebrated. So Sunday will be a Halloween edition of Dirgha Kala. Come in costume (one in which you can still do yoga, of course) and we'll have treats and.. y'know Halloween stuff yoga-style! I'm so excited! :)

And we're gonna focus on variations of Vasisthasana (Side plank) in Advanced tonight which doesn't have a direct connection to DK other than it'll improve arm-balancing overall and we'll spend a very generous amount of time lengthening the hamstrings and opening the hips and that will help your DK forward-bending. So see you in class.

17 classes left

2010-10-19T06:35:00.003-05:00

I'm just sorta mesmerized by the sudden realization that we have less than 9 weeks left in Dirgha Kala; 17 classes. Isn't it funny how sometimes something so simple and obvious can be so shocking? It's not as though I suddenly woke up and it was Week 22; I've been here the whole time growing and learning along with every one else. But some little part of me just doesn't seem to comprehend how near the end of this whole thing we are when it seems so recently that I was merely pondering the concept of this 30-week endeavor and brainstorming how to bring it to fruition. And now look at what we have!

There are over 1,000 stickers on the board and people are just as excited about it now -- the class, the book, the poses, the counting of the weeks, the stickers, all of it -- as they were when we started. Incredible.

I've begun to be asked what will happen when its over, and I do know the answer to that. I have decided what comes next, and what I'm willing to say now is that DK will be on the schedule in the spring. More detailed information will come later, but, rest assured, that we are not done with this journey. There's 270 more weeks of practice left, at the very least! So why would we stop now?

Anyway, it's early. It's not daylight yet and I'm already at work. It's going to be a long day. But it culminates with a DK class, so there is light at the end of the tunnel. I'll see you in class.

Right vs. Equally Right

2010-10-17T19:14:00.003-05:00

So earlier today I was reading a Rolling Stone interview with President Obama in which he was asked what has been the most surprising or unexpected part of his first two administrative years. His response was something to the effect of fully realizing how complex his job is, which is a little bit obvious he admitted, but his point was that most people don't consider the fact that he only deals with the most complicated, unanswerable, seemingly impossible questions and problems. If a problem was "easy" someone else dealt with it a long time ago and he never knows about it. It never comes across his desk; it's never within his earshot. What he's involved in is solving the problems that have no solution because they are not the black and white problems of right and wrong. They tend to be matters that consist of two rights. It becomes a matter of right and equally right where each side is equally valuable and legitimate. So where do the decisions and the reconciliations come from?

I just love it when several consecutive classes or days or even weeks have an unmissable reoccurring theme. I was just talking about this very subject earlier this week -- the way Ashtanga and Iyengar (arguably the two most proliferate systems of modern yoga) are exactly the same in so many ways and yet completely different at the same time. How does one decide which is superior, optimal, best?

The point is the decision is obsolete, unnecessary. There are very few things about a yoga practice that are a matter of right or wrong. It's not even about better or worse. It's almost all about right vs. equally right.

I get asked questions all of the time that I "can't" answer or the only responsible answer is "it depends." The vagueness isn't deliberate; it's just a reflection of this right vs. equally right thing. "Stephanie, should I point or flex my feet in Headstand?" "I practice every day. Why aren't my hamstrings getting longer?" "Will I ever be able to do Lotus?" All valid questions. All equally deserving of answers. All answerable with an array of equally valid responses. You could ask 5 or 10 or 15 different yoga teachers and get at least 5 or 10 or 15 different answers to each of those "simple" questions. Now if you say to me "Stephanie, since I can't do Lotus pose, I was wondering if it would be OK if I just took ahold of my lower leg and pulled at it until my knee bent sideways, because I'm sure that then I could do Lotus." Well that gets a resounding and unwavering "No." Duh. But no body ever asks that. Why? Because that's a question with an easy answer. Somebody else already answered that question, responded to that problem, a long time ago, so it doesn't even come across our desk. Our responsibility falls to something -- else. Something "more challenging," "less obvious."

That's precisely why we have committed ourselves to Patanjali's triad of success (I.14) -- 1. consistency, 2. longevity, and 3. enthusiasm. Remember he doesn't say what to do or for how long to do it. He doesn't say "one must always start the day with 5 Surya Namaskar A and B," or "without lotus one will never reach enlightenment." He doesn't say Vinyasa Flow is better than Restorative, or that Hatha Yoga is better than Bhakti Yoga. The vagueness isn't meant to be cryptic or confusing; it's more like an endless possibility of fill-in-the-blanks.

At the end of the day, everyone's basic desires are exactly the same -- to fully embody this human existence with as much grace and dignity and contribution as we're capable of and that we deserve. Philosophies and methodologies and ideals and morals and principles may be vastly different. But different does not denote better or worse, or even right or wrong. It's a matter of right vs. equally right.

OK that's my little ramble for the day. We were introduced to Week 22 and its 10 new asana this afternoon. I think it went really well, but I have noticed a few different areas of the practice that have either been a little taken for granted and need to be re-addressed or that we just maybe never gave enough detailed attention to and should soon. For instance, in the coming days and weeks we're going to make time to work on Parsva Halasana, Triangmukhaikapada Paschimottanasana, and half and full Lotus. These are important asana that deserve to be performed well. They have valuable lessons to teach us and will provide a solid foundation for more challenging poses to come in the future, and so we need to make sure we understand their more finite components in order to get the most out of them.

Ooh, and we topped today off with the funnest little glittery sparkly pumpkin stickers, which somehow neutralizes all of the physical challenge and exhaustion and sends everyone grinning and skipping out of the classroom. I love it!

Let's do it again on Tuesday.

"The world is irreconcilable, it doesn't add up, but if we cannot agree with ourselves that it does, we can't make judgments or choices. We can't live."

Saturday before Week 22

2010-10-16T15:17:00.003-05:00

My feelings as we approached Week 22 were mixed between (among other things, of course) great anticipation (as should always be the case when new adventures are on the horizon) and concern. My concern was not that we couldn't do it, but more so that people would let their fear keep them from trying and also that we didn't have sufficient opportunity to practice and prepare for the new poses and would end up a little overwhelmed come "game day." After today's Essentials II class, my concerns are relieved.

The energy in class this morning was light and casual and inventive and trusting and confident -- perfectly balanced between focused and playful. As a result of that we had great fun in a full-spectrum sequence that managed to include all ten of the new DK poses, plus an adequate amount of hip- and shoulder-opening so that our bodies were welcoming toward the new positions, and we even managed to make time for some inversion variations just for the heck of it.

I cannot seem to express enough how pleasantly surprised and proud I am of the dedication and the growth that I've witnessed since DK began in May. Surely it's a combination of a number of factors -- right timing, the continued growth of the community that comprises Lubbock Yoga as a whole, the ever-growing skills of the teachers of Lubbock Yoga (myself included), the structure of this class in particular, the willingness of the students to show up and work hard, etc. -- but the changes in body, mind, and spirit have led us to an unprecedented state of achievement and empowerment. And, as a collective group, we are thriving in asana that were impossible a year ago.

Sometimes it seems so simple and obvious -- the actions are formulated and prescribed. The task is simply to follow the path as one would fill in the lines of a Connect-the-Dots picture and "success" is inevitable. Patanjali provided the philosophical guidelines in his Yoga Sutra, then Iyengar came along (this is obviously an over-simplification of the history of yoga, but I hope the gist is clear enough) and added to the philosophical road-map a complimentary guide for the body and now we have the privilege of experiencing what has already been proven to be radical and revolutionary in the best possible ways. Of course, every body's experiences are unique and we each are faced with the challenges of learning what works and doesn't work for us and then how to fit that into our optimized practice, but the essence of it all has already been worked out for us. And this morning's class and weeks 1-21 are living proof of that.

And then other times, I seem to struggle to wrap my head around what is taking place right before my eyes -- this profound growth and evolution that seems limitless and unstoppable boggles me. To witness someone who could not get into Shoulerstand five months ago practicing now, seemingly effortlessly, the Shoulderstand cycle is astounding and leaves me speechlessly in awe of both the incredible fortitude of the student and the vast potential of this thing, this Yoga, that we have welcomed into our lives.

So in case you weren't there or even if you were and just wanna do it again, here's the sequence we followed this morning. The new DK poses are bold and the numbers next to those poses are their corresponding page numbers within Light on Yoga. They do not appear in this sequence in the order in which they'll be in DK.

Cat/Cow

Child's pose, inhale into AMS (Down-dog), exhale into Child's pose several times

Puppy pose

AMS -- Plank -- Chaturanga Dandasana -- Cobra -- AMS

Ragdoll or Uttanasana -- Mountain pose

Simple lunging variations of Sun Salutations 2-4 times on each side

Surya Namaskar B 1-3 times

Handstand and/or Forearm Balance (or Handstand prep. and/or Dolphin)

Virabhadrasana II into Parsvakonasana into Ardha Chandrasana

Gomukhasana (Cow-face) p.114-116

AMS

Cat/Cow hybrid -- "cat-tuck" from the kidneys through the tail and simultaneously "cow-arch" with the heart, then repeat this action in Lolasana, Malasana, and Tolasana

Lolasana (Pendant pose) p.116

Bharadvajasana I

Simhasana I (Lion pose first variation) p.135-136

Virasana

Supta Virasana (Reclining Hero) p.123-125

Paryankasana (Couch pose) p.125-126

Malasana

Baddha Konasana

Padmasana (Lotus) p.129-132

Parvatasana (Mountain) p.133-134

Tolasana (Scale pose) p.134-135

Headstand 1-5 minutes

Shoulderstand into Plow 1-5 minutes each

Paschimottanasana

Marichyasana III (Marichi's pose third variation) p.254-257

Ardha Matsyendrasana (Half Lord-of-the-Fishes pose) p.259-262

Bridge pose

Reclining twist

Savasana

Namaste

See you for Week 22 part 1 tomorrow afternoon.

Two-sticker Success

2010-10-13T11:13:00.003-05:00

Last night was Week 21 part 2, and I thought it was one of the best DK classes to date. The level of skill and dedication and energy and focus and sincere desire to improve was so elevated it was palpable amongst the group, and as a direct result of that the poses were remarkably beautiful and precise. The flow was smooth and graceful. The questions and comments were insightful. And the sense of pride and contentment and accomplishment at the end of the practice was definitely deserved.

In fact, I was so proud of what took place in that class that I deemed it a "two-sticker" success and everyone got a Gold Star sticker for general excellence and the usual "I showed up for class" sticker. That was very-well received, indeed!!

So our sequence changes again on Sunday and you can view it in its entirety in a previous post. Or, better yet, look it up in LoY so that you can also peek at the pictures and maybe read the instructions, effects, pertinent background information, etc. In weeks 22-25 we keep some classic favorites, revisit some things that used to be in the practice, so good-bye to a few poses, and introduce a few (10) new poses.

The entire "opening" stays the same -- Headstand(s) and Shoulderstand(s) remain unchanged. UPP and Revolved Abdomen are also unchanged. But here's some news (good, bad, or indifferent is your call) -- no more Boat poses. Personally I think of Navasana (Boat) kinda like opera or brussel sprouts -- you either love them or hate them. If you love Navasana its probably because you find it to be relatively "easy" and don't know why everyone else thinks it's such a big deal. If you hate it, it's probably because you find it extremely challenging. You may be able to improve it over time with patience and practice, and maybe even eventually learn to appreciate it, but it may always be in your "Do-I-have-to-do-this?" file. So for better or worse, we set aside Navasana for now and can, hopefully, recall fondly our past experiences with it and be grateful for the lessons it supplied.

The "belly-down" back-bend sequence stays the same. But instead of Fierce and Camel and Hero following backbends, we'll practice the seated forward bends first, and then go back to Fierce and Camel and Hero before returning to the floor for a few more seated twists and folds. The brand new poses include Cow-face and Lion, two different arm-balances (Tolasana and Lolasana) and two new Hero variations.

We'll incorporate as much of this new material as we can into the classes throughout the rest of this week, including in tonight's Advanced class and Saturday's Essentials II class. If we continue to work as well as we did last night, I am positive that the rest of DK, despite its obvious challenges, is going to be as successful and enjoyable as it has been since Week 1 part 1.

Weeks Twenty-two through Twenty-five Sequence

2010-10-09T12:08:00.004-05:00

Scheduled to take place (week 22) Sunday, October 17; Tuesday, October 19; (week 23) Sunday, October 24; Tuesday, October 26; (week 24) Sunday, October 31; Tuesday, November 2; (week 25) Sunday, November 7; and Tuesday, November 9

(The figures within the brackets after the asanas denote the serial number of the illustration as found within Light on Yoga.)

Poses with an * indicate that they are new to this week's sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

Parsva Sirsasana -- Side Headstand (202 and 203)

Ekapada Sirsasana -- One-legged Headstand (235)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

Salamba Sarvangasana II -- Supported Shoulderstand second variation (235)

Niralamba Sarvangasana I -- Unsupported Shoulderstand first variation (236)

Niralmaba Sarvangasana II -- Unsupported Shoulderstand second variation (237)

Halasana -- Plow (244)

Karnapidasana -- Shoulder-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Urdhva Prasarita Padasana (UPP) -- Upward Extended Legs pose (276 to 279)

Jathara Parivartanasana -- Revolved Abdomen pose (275)

Chakrasana -- Wheel pose (280 to 283)

Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Chaturanga Dandasana -- Four-limbed Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Janu Sirsasana -- Head-to-Knee pose (127)

Ardha Baddha Padma Paschimottanasana -- Half Bound Lotus Seated Forward bend (135)

Triangmukhaikapada Pascimottanasana -- Three-limbs-facing-forward Seated Forward bend (139)

Marichyasana I -- Marichi's pose first variation (144)

Marichyasana II -- Marichi's pose second variations (146 and 147)

Paschimottanasana -- Seated Forward bend (160)

Ubhaya Padangusthasana -- Both Hands-to-Big-toes pose (167)

Urdhva Mukha Paschimottanasana I -- Upward-facing Seated Forward bend first variation (168)

*Lolasana -- Pendant pose (83)

*Gomukhasana -- Cow-face pose (80)

*Simhasana I -- Lion pose first variation (109)

*Padmasana -- Lotus pose (104)

*Parvatasana -- Mountain pose (107)

*Tolasana -- Scale pose (108)

Virasana -- Hero pose (89)

*Supta Virasana -- Reclining Hero pose (96)

*Paryankasana -- Couch pose (97)

Ustrasana -- Camel pose (41)

Utkatasana -- Fierce pose (42)

Uttanasana -- Standing Forward bend (48)

Bharadvajasana I -- Bharadvaja's pose first variation (297 and 298)

Bharadvajasana II -- Bharadvaja's pose second variation (299 and 300)

*Marichyasana III -- Marichi's pose third variation (303 and 304)

*Ardha Matsyendrasana I -- Half-Lord-of-the-Fishes pose first variation (311 and 312)

Malasana II -- Garland pose (322)

Baddha Konasana -- Bound Angle pose (102)

Savasana -- Corpse pose (592)

Ujjayi Pranayama without retention (Section 203) in Siddhasana -- Adept's pose (84)

First the Fish

2010-09-27T08:20:00.003-05:00

Ok here's the good news: not only did everyone survive the first attempt at Week 19, we accomplished the whole thing within a timely manner, AND it was fun! Wasn't it?

The room was full of long-time DK fans who have put in hours and hours of hard work since DK's inception as well as a lot of time dedicated specifically to preparing for this new sequence and its 17! new postures. We started "looking ahead" to Week 19 several weeks ago, and I'm glad that we did. It gave everyone plenty of time to practice the poses, work with variations and become familiar with appropriate props, ask questions and get feedback, and just generally take away some of the scariness that comes from simply seeing these poses in the book or being demonstrated by "more experienced" yogis. For the most part, the new asana are not nearly as daunting as they first appear to be, especially when approached mindfully and systematically and with the same alignment principals with which we perform every other posture regardless of its complexity. We proved that yesterday; everyone did really well.

There is a logical sequence of events when advancing your physical practice. That's precisely the point of DK -- Iyengar has taken the time to put forth "The Logical Sequence of Events" so we don't have to guess as to what it is or waste time going off in inappropriate directions. So if your attendance has been consistent and enthusiastic then there is no reason why Week 19 should be any more (or less) challenging than Week 1.

But just in case your body is not quite as open and receptive to some of the new asana as you would like it to be, you're in luck. The seated forward bends that make up almost half of this new sequence are really really customizable, malleable, adjustable, and can be made to fit nearly any range of strength/flexibility. For instance, Ardha Baddha Padma Paschimottansana (Half Bound Lotus Forward Bend) can be practiced with just one leg in Half Lotus without binding, or with the binding but without the forward folding, or it can be replaced entirely with Janu Sirsasana if need be. Marichyasana II can be modified similarly -- you can practice the placement of the legs/feet (one in half lotus, the other in squat) without binding the arms or folding the torso, or the "bottom" foot can be placed as in Sukhasana rather than Half Lotus with or without the arms bound and body folded, or it can be replaced entirely with Marichyasana I.

The point is don't let the pretzel-y-ness scare you away from class. There are a multitude of ways to work with your current abilities and strengths and weaknesses.

If the variations of Headstand and Shoulderstand are not yet appropriate for you, then stay in the classic "supported" first variations as long as you need to. How do you know when you're ready? Simply put, it's a matter of timing. If you are comfortable sustaining a 5 minute (at least) Headstand away from the wall then you are probably ready to begin practicing the Headstand variations. If you are not yet confidently practicing Headstand away from the wall for several minutes, then you need to continue to build those skills before moving forward. Same with Shoulderstand -- if you are comfortable sustaining a 5 minute (at least) Salamba Sarvangasana I AND a 3 minutes (at least) Plow then you are probably ready to begin practicing the Shoulderstand variations. If you are not yet comfortable sustaining those two poses for those minimum amounts of time, then you need to continue to build those skills before moving forward. Simple.

Iyengar makes a very clear point about the necessity of learning the standing poses and the already-introduced versions of Shoulderstand before adding additional inversions to your practice. He says "If the standing poses described earlier and the various movements of Sarvangasana (Shoulderstand) and Halasana (Plow) are mastered first, Sirsasana (Headstand) will come without much effort. If these elementary asana have not been mastered, the period taken to learn Sirsasana will be longer."

So then the question becomes have you mastered the standing poses and Salamba Sarvangasana I and Halasana? You've practiced them. A lot. You've surely improved your performance of them since first stepping on to the mat. You probably better understand their essence and their importance. You can probably see how their most fundamental characteristics are the ground-work for so many other asana. But are they truly being expressed skillfully and masterfully? Your ability to answer that question honestly and react to the answer appropriately will go a long way in determining your long-term success on the mat.

Damn Thirsty

First
The fish needs to say,

"Something ain't right about this
Camel ride--

And I'm
Feeling so damn

Thirsty."
Don't be a fish riding a camel. Align with your highest potential (not your neighbors) and express it fully and willfully and confidently.

18 down...

2010-09-22T11:39:00.003-05:00

I think last night marked a great milestone for us in this on-going series. It was class number 36 (of 60) which isn't necessarily overtly significant in and of itself, and it was definitely not the most highly attended class to-date (which in some ways actually added to its appeal). But I found it be especially enjoyable and a symbolic period at the end of a long and challenging chapter of this project we have undertaken.

One of my favorite parts of last night was the fact that everybody in the room was a long-time DK student having basically traveled this path from the very beginning. Of course I love seeing new faces in class, but there is something really enlivening and inspiring about a room full of familiar and committed students. The depth and caliber of study and practice, understanding and alignment, focus and attitude is absolutely off the charts when everyone in the room is on the same page. As the teacher, it gives me the opportunity to focus more on helping individual students make detailed refinements -- as everyone is fully capable of "taking care of themselves" I can offer adjustments that enhance the finite nuances of the postures rather than spending my time making mass, general instructions. As a group there is a kind of energetic synergy and synchronicity that feeds into each student's practice as well as enhancing the overall experience of the group as a whole that is just simply incomparable to a practice that includes "beginners" or "strangers." Kula (community, family) baby! You can't beat it! :)

But along with the fact that everyone in the room had ample DK experience and was very familiar and comfortable with the essence of the sequence, the performance of the poses themselves was nothing short of extraordinary. I was thrilled with the obvious improvement in the overall demonstration of many of the poses -- particularly Parsvakonasana, Vira I, Vira III, the series of standing forward bends, Virasana, and the whole Sarvangasana series. As a long-time student who came to the mat with virtually no flexibility, no strength, no innate body-awareness of any kind and who has struggled with nearly every aspect of this practice and who has earned through hard-work and sweat and tears every ounce of "Yogic-ability" that I have now, I know how incredible it is to watch yourself unfold and achieve and improve while on the mat. It's even better watching it happen to my students.

When we meet for DK on Sunday, the practice kinda veers off into a whole new direction. The standing pose sequence has been eliminated and our focus shifts to a collection of asana that require a great amount of flexibility and concentration. Strength is not yet a huge element -- the more challenging arm-balances are not part of these 30 weeks. What will come to the forefront of our practices is hip-openers (which both create and require lots of flexibility) and longer and more varied inversions (which require a great amount of focus and concentration). Iyengar makes it a point to say that if you have taken the time to master the standing poses AND can sustain a well-aligned Shoulderstand for at least 5 minutes these new seated forward bends and inversion variations will come with minimal effort. "Minimal effort" is certainly a relative term, but his point is that other than the obvious reorientation of the foundation (no longer on the feet, instead on the butt or on the head) the essence of the alignment and distribution of energies is exactly the same whether standing, seated, or inverted, so theoretically, if you can do Triangle and Side-angle and their revolved variations and the Warriors, etc. then you can do Janu Sirsasana and Paschimottansana and Ekapada Sirsasana. It's a logical sequence of events and if you've followed it properly, you'll be fine. If not -- well, that's a different story.

I am really excited about Weeks 19 and beyond. I wasn't always so optimistic about it. Several weeks ago while I was looking ahead and preparing for this new round of sequences, I was nervous about whether or not people would feel intimidated and stop attending class. That hasn't happened, yet (there are definitely a few that have taken a graceful bow out of the DK classes and that is fine and commendable as long as it was the most appropriate decision for them and their practice), and I could not be happier or more proud. I am excited about Sunday and about continuing to introduce more and more new experiences into all of our classes, not just DK.

I was not there for it, but I understand that the first Every Day Awakening class was very well received yesterday morning and got lots of good feedback. It was well-attended and I certainly hope that continues. Lyle, Selina, and I have planned 12 really great classes, so set your alarm and get on the mat with us.

My plan for tonight's "Advanced" class is to work on lots of deep hip-opening in preparation for Pindasana in Sirsasana (Lotus pose legs folded toward the chest while in Headstand; it will be part of DK before we're done) and dropping the legs from Headstand into Two-Legged-Inverted-Staff pose which is part of our on-going work toward Viparita Chakrasana. It will be a challenging class for sure, but I hope it's also a whole lotta fun!

Willfully Week Nineteen

2010-09-18T13:40:00.003-05:00

So when I first started to create the ideas for Dirgha Kala back in the spring, I found myself focused on Week 16 -- it's my favorite sequence in the series and, at the time, it was sooooo far away that it seemed like a perfectly reasonable milestone. Everything leading up to it was just sort of "Week 16 prep." and every thing after it was kinduv not on my radar. That was admittedly a little naive of me because Week 16 has come and gone and, although it was fun and well-done etc, we still have a lot more to do. So for me, just as much as for the students, this is an opportunity to recommit, realign, refocus and make the conscious decision to move forward.

That conscious decision is called Tapas in Sanskrit. The word literally translates as "heat," but it encompasses all kinds of transformational energies like tension and compression and the kind of long-term (i.e. Dirgha Kala = long time) pressure it takes to turn coal into diamond or sand into a pearl or a caterpillar into a butterfly, and it also refers to a kind of spiritual discipline and austerity. When Patanjali uses the word tapas in the Yoga Sutra (II.43) he defines it as the "conscious acceptance (not cause) of a challenge." It's the mindful acknowledgment that challenge is not only inevitable it's often the point, the objective. Yogis welcome challenge. But embracing it and causing or creating it are too entirely different things. One does not deliberately invoke challenge, they simply accept it's presence.

We already have the equation for stepping gracefully into the midst of an obvious challenge. That's where we began 18 weeks ago, right? -- Sutra I.14: Sa tu dirgha-kala-nairantarya-satkarasevito drdha-bhumih "The practice of Yoga becomes firmly rooted when it is cultivated skillfully and continuously for a long time." (Read the full explanation of this Sutra.) A yoga practice requires an unwavering commitment to skillful and mindful actions and attitudes for an undetermined amount of time.

So with that as the basis of our intention we willfully stepped into the challenge of preparing ourselves for Week 19 and beyond this morning. The room was packed with people willing to give several hours worth of their Saturday morning to learning, growing, changing, improving, not to mention the sweating and groaning and pretzeling. It was an incredible class for so many reasons -- the energy was great, the questions were thoughtful, the bodies were well-aligned. But despite our diligent efforts and focused attention and measurable achievements, we fell short of getting through all the poses I wanted to practice. That's ok though. We worked really really hard for a full 2.5 hours, and we still have a week to keep practicing before Week 19 "goes live" next Sunday.

I was very proud of what took place this morning and I feel great about the upcoming weeks and months. I cannot say enough how amazing it has been to witness the evolution of DK and those who are attending it regularly. It's inspirational and enlivening and exactly why I became a yoga teacher -- to have a part in palpable evolution.

The official Weeks 19, 20, and 21 sequence was posted in a previous blog. The following is the sequence we followed this morning:

(The numbers in the brackets after the asana denote the serial number of the illustrations as found in LoY)

Child's pose --- AMS (Down dog) --- Ragdoll or Uttanasana

Tadasana

Quarter Moon with hands clasped over head

Standing Forward bend variation with hands clasped behind the back

Uttanasana --- straight-leg Lunge right leg back --- Uttanasana --- straight-leg lunge left leg back

Uttanasana --- straight-leg lunge left leg back --- AMS --- straight-leg lunge left leg forward

Uttanasana --- knee-down lunge right leg back --- Plank --- knees-chest-chin --- "baby" cobra --- AMS --- knee-down lunge right leg forward

Uttanasana --- twisted knee-down lunge left leg back --- Plank --- Chaturanga Dandasana --- Cobra --- AMS --- knee-down lunge left leg forward

Surya Namaskar B 1-5 times

Malasana II (322)

Baddha Konasana (102)

Ubhaya Padangusthasana (167)

Urdhva Mukha Paschimottanasana I (168)

Full Boat into Half Boat

UPP 1-5 times

Jathara Parivartanasana (Revolved Abdomen) 1-3 times each side

Virasana

Sirsasana into Parsva Sirsasana (202 and 203) into Ekapada Sirsasana (208 and 209) (Continue to refine full Headstand I and build your endurance to sustain it for at least 3-5 minutes before incorporating the new variations of Headstand.)

Salabhasana (60) 1-3 times

Bow variation without clasping ankles 1-3 times

Dhanurasana (63) 1-3 times

Ustrasana (41) 1-3 times

Shoulderstand cycle:
Salamba Sarvangasana I for 3-5 minutes (Continue to refine full Supported Shoulderstand I and build your endurance to sustain it for at least 5-10 minutes before incorporating the new variations of Shoulderstand.)

Salamba Sarvangasana II (235) for up to one minute

Niralamba Sarvangasana I (236) for up to one minute

Niralamba Sarvangasana II (237) for up to one minute

Halasana for 2-5 minutes --- Karnapidasana --- Supta Konasana --- Parsva Halasana --- Ekapada Sarvangasana --- Parsvaikapada Sarvangasana

Paschimottanasana (160)

Purvottanasana (171)

Mahamudra into Janu Sirsasana

Triangmukaikapada Paschimottanasana (139)

Ardha Baddha Padma Paschimottanasana (135)

Bharadvajasana I and II (297, 298, 299, and 300)

Marichyasana I and II (144, 146, and 147)

Siddhasana (84)

Savasana for at least 5 minutes

Namaste

Weeks Nineteen, Twenty, and Twenty-one Sequence

2010-09-17T17:21:00.003-05:00

Scheduled to take place Sunday, September 26; Tuesday, September 28; Sunday, October 3; Tuesday, October 5; Sunday, October 10; and Tuesday, October 12

(The figures within the brackets after the asanas denote the serial number of the illustration as found within Light on Yoga.)

Poses with an * indicate that they are new to this week's sequence.

Salamba Sirsasana I -- Supported Headstand first variation (184)

*Parsva Sirsasana -- Side Headstand (202 and 203)

*Ekapada Sirsasana -- One-legged Headstand (235)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

*Salamba Sarvangasana II -- Supported Shoulderstand second variation (235)

*Niralamba Sarvangasana I -- Unsupported Shoulderstand first variation (236)

*Niralmaba Sarvangasana II -- Unsupported Shoulderstand second variation (237)

Halasana -- Plow (244)

Karnapidasana -- Shoulder-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Urdhva Prasarita Padasana (UPP) -- Upward Extended Legs pose (276 to 279)

Jathara Parivartanasana -- Revolved Abdomen pose (275)

*Chakrasana -- Wheel pose (280 to 283)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Utkatasana -- Fierce pose (42)

Ustrasana -- Camel pose (41)

Virasana -- Hero pose (89)

*Salabhasana -- Locust pose (60)

Dhanurasana -- Bow pose (63)

Chaturanga Dandasana -- Four-limbs Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

Adho Mukha Svanasana -- Downward-facing Dog pose (75)

Mahamudra -- Great Seal pose (125)

Janu Sirsasana -- Head-to-Knee pose (127)

*Triangmukhaikapada Paschimottanasana -- One-legged Seated Forward bend with Three Limbs Facing Forward (139)

*Ardha Baddha Padma Paschimottnasana -- Half Bound-lotus Seated Forward bend (135)

*Marichyasana I -- Pose Dedicated to the Sage Marichi first variation (144)

*Marichyasana II -- Pose Dedicated to the Sage Marichi second variation (146 and 147)

*Ubhaya Padangusthasana -- Both Hands to Big Toes pose (167)

*Urdhva Mukha Paschimottansana I -- Upward-facing Seated Forward bend first variation (168)

Paschimottanasana -- Seated Forward bend (160)

Purvotanasana -- Upward Plank pose (171)

*Bharadvajasana I -- Pose Dedicated to the Sage Bharadvaja first variation (297 and 298)

*Bharadvajasana II -- Pose Dedicated to the Sage Bharadvaja second variation (299 and 300)

*Malasana II -- Garland pose second variation (322)

*Baddha Konasana -- Bound Angle pose (102)

Savasana -- Corpse pose (592)

Ujjayi Pranayama without Kumbhaka or retention (Second 203) in Siddhasana -- Adept's pose (84)

Looking Ahead to Week 19

2010-09-10T08:32:00.003-05:00

Have you looked ahead to Week 19 yet? It's a pretty significant change in actions which will require an equally significant commitment to skillful alignment AND an enthusiastic attitude.

There are 43 total asana in the sequence and 17 of them are brand new. The standing poses will no longer appear in DK, as Iyengar says at this point your consistent practice of them up to this point should have resulted in enough "mastery" over them that they can be practiced less often. In a way, the standing poses become your focus on days when you are feeling less vigorous, less enthusiastic, and need something more familiar and simpler. It's not that they are any less important or valuable than any other category of poses; just that one need not consider them to be a mandatory part of every practice. Think of standing poses like scales when learning to play an instrument -- early on scales must be done repeatedly and tediously and meticulously, but eventually their essence is fully understood and their benefit has been gained and although they will always be an essential part of the skill of playing the instrument, they need not be revisited every time the instrument is picked up.

In the place of our much-loved standing pose sequence we will have 5 new inversions, 8 seated forward-bends, and 2 seated twists. We'll replace Makarasana (Crocodile) with Salabhasana (Locust). And then there's Chakrasana (Wheel). Chakrasana is not to be confused with Urdhva Dhanurasana (Upward Bow) which is sometimes called "Wheel pose." Urdhva Dhanurasana is a full backbend with the hands and feet on the floor and the torso bowed upward, hence the name. Chakrasana is a somersaulting action that initiates while in Plow and then flips the body over into Down-dog. Here is my opinion about this pose -- it's extremely challenging and potentially injurious if done haphazardly. I am on the fence about us practicing it at all, but I am going to continue to look into some ways in which we can investigate its foundation in a safe, efficient, and beneficial way so as to not leave it out completely. I'm undecided, though.

On a more optimistic note, the sequence as a whole is challenging, of course, but the poses are a lot of fun so I am really looking forward to it.

You know that the pace and tone of DK classes limits the time we can spend on instructions and demos and questions, etc so it's pretty important that you know what's going on and what to expect before class starts, right? I can look around the room and tell who is attending Essentials classes, who is practicing outside of class, who is reading Light on Yoga, etc. The format of DK requires preparation and study beyond the class itself. That's why we take the time in other classes to take a look at variations and modifications and the use of props and the details of alignment and action -- kinda like a dress-rehearsal -- so that we can just slip right into the DK-zone and it becomes this really amazing Meditation in Motion experience. So with that in mind I am thinking ahead about ways to introduce all of these new poses to you all before they show up in DK, and I'm concerned that there just is not enough class time in regularly scheduled events like Essentials and Essentials II to be exposed to all of this great stuff before Week 19 goes live.

What's the solution? Well, I am thinking we are going to have a Week-19 Mini-workshop event next Saturday afternoon. I am imagining it being about 3 hours long and we'll take the time to go over as much of this new content as possible in a way that leaves you feeling confident about your ability to continue to attend DK classes even if the full expressions of these poses are not yet achievable. And hopefully you find out that these new asana look and sound a little scarier than they actually are. You won't need to sign up in advance or reserve a space or pay anything extra -- it'll just be a really awesome bonus class. I am still working out the details administratively and creatively but I will post that information here (and probably on FB and on the website) as soon as I have made final decisions.

How does that sound? Potentially beneficial?

I am really really proud of the continued support and enthusiasm surrounding DK. As promised, it has gradually increased in challenge and continues to require a great amount of physical and mental strength, endurance, and flexibility and I am so happy to see people's continued commitment to the class and their desire to do it well and their constant interest in what comes next. It's just perfectly yogic. And I want to do everything I know how to do to keep that going.

Weeks Sixteen and Seventeen Sequence

2010-08-31T11:29:00.003-05:00

Scheduled to take place on Sunday, September 5; Tuesday, September 7; Sunday, September 12; and Tuesday, September 14

(The figures within the brackets after the asanas denote the serial number of the illustrations as found throughout Light on Yoga)

(Observe the change in the order of the asana)

(Poses with * indicate that they are new to this week's sequence)

Salamba Sirsasana I -- Supported Headstand first variation (184)

Utthita Trikonasana -- Extended Triangle pose (4 and 5)

Parivrrta Trikonasana -- Revolved Triangle pose (6 and 7)

Utthita Parsvakonasana -- Extended Side-angle pose (8 and 9)

Parivrtta Parsvakonasana -- Revolved Side-angle pose (10 and 11)

Virabhadrasana I -- Warrior pose first variation (14)

Virabhadrasana II -- Warrior pose second variation (15)

Virabhadrasana III -- Warrior pose third variation (17)

Ardha Chandrasana -- Half Moon pose (19)

Parsvottanasana -- Intense Side-stretch pose (26)

Prasarita Padottanasana I & II -- Wide-angle Forward bend first and second variations (33, 34, 35, and 36)

Padangusthasana -- Hand-to-Big-toe pose (44)

Padahastasana -- Hand-to-Foot pose (46)

Uttanasana -- Standing Forward bend (48)

*Urdhva Prasarita Ekapadasana -- Standing Splits (49)

*Utkatasana -- Fierce pose (42)

Parighasana -- Gate pose (39)

*Ustrasana -- Camel pose (41)

Makarasana -- Crocodile pose (62)

Dhanurasana -- Bow pose (63)

*Chaturanga Dandasana -- Four-limb Staff pose (67)

Bhujangasana I -- Cobra pose first variation (73)

*Urdhva Mukha Svanasana -- Upward-facing Dog pose (74)

*Adho Mukha Svanasana -- Downward-facing Dog pose (75)

*Virasana -- Hero pose (86)

Salamba Sarvangasana I -- Supported Shoulderstand first variation (223)

Halasana -- Plow pose (244)

Karnapidasana -- Ear-pressing pose (246)

Supta Konasana -- Reclining Angle pose (247)

Parsva Halasana -- Side Plow pose (249)

Ekapada Sarvangasana -- One-legged Shoulderstand (250)

*Parsvaikapada Sarvangasana -- One-legged Side Shoulderstand (251)

Jathara Parivartanasana -- Revolved Abdomen pose (274 and 275)

Urdhva Prasarita Padasana "UPP" -- Upward Extended Feet pose (276 to 279)

Paripurna Navasana -- Full Boat (78)

Ardha Navasana -- Half Boat (79)

Mahamudra -- Great Seal pose (125)

Janu Sirsasana -- Head-to-Knee pose (127)

Paschimottanasana -- Seated Forward bend (160)

*Purvottanasana -- Upward Plank pose (171)

Savasana -- Corpse pose (592)

*Siddhasana -- Adept's pose (84)

Do Ujjayi Pranayama (without inhalation retention> in Siddhasana

Improving Revolved Standing Poses

2010-08-31T09:11:00.012-05:00

As far as basic standing poses go, I think few yogis would argue with me when I say that Parivrtta Trikonasana (Revolved Triangle) and Parivrtta Parsvakonasana (Revolved Side-angle) are two of the most challenging. We could even expand the category of postures to include more than just "basic standing poses" and would probably still find those two twisted postures pretty high on the list of "most challenging asana."

Challenging, yes, but absolutely without a doubt worth the time and effort and energy it takes to master them. The benefits -- physical (strong, stable legs and supple spine and shoulders, etc), physiological (conditioning of the respiratory system and cleansing of the abdominal organs, etc), and mental (unwavering concentration and attention to detail) -- that come from these poses are an invaluable part of your long-time success and happiness on the mat. They teach the body great things about willful determination and commitment and patience. And they prepare the body for all sorts of more advanced poses by strengthening the legs, loosening the hips and spine, and challenging the body's ideas of balance and perspective.

The most common mis-alignments come from a lack of adequate stability in the legs and arms which tightens the spine and causes the arms to overcompensate:

It's equally likely to happen in modified (top) or full (bottom) versions of the pose. The left pictures in both of the pairs above show what happens when the spine lacks mobility and the arms overcompensate. Rather than the torso turning until the ribs and shoulders are stacked, it stays facing the ground, and then the bottom arm moves forward and the top arm gets thrown back. The right pictures show the way the shoulders should stack and then the arms extend naturally from the heart center. The heads of the arm-bones should draw firmly into the mid-line and root back deeply into their sockets. Think about standing in Mountain pose and extending your arms straight out to the side level with your shoulders and parallel to the floor. Would one arm angle forward and the other backward? Of course not. So they shouldn't in these poses.

It's the same in variations of Revolved Side-angle:

From the front, it makes the difference between the heart being lifted and wide-open and the hands at heart-center (right pictures) vs. the heart hollowing and the hands lining up with the upper arm-pit (left pictures).

The actions include a great amount of firmness in the legs and arms so that the spine is free to open into it's fullest expression of length and rotation. To prepare the body for those actions spend time in poses like Cat/Cow, Downward-dog, Cobra, lunge variations, Warrior I and II, Supta Padangusthasana (Reclining Big-toe pose), reclining twist variations, Cow-face arms and/or legs, Eagle arms and/or legs, Fierce pose, Parsvottanasana variations, and the "unrevolved" versions of Triangle and Side-angle poses.

Once you are ready to practice Parivrtta Trikonasana and Parivrtta Parsvakonasana set your mat up near a wall. There are a couple of ways to use the wall to your advantage while learning to go deeper into these two poses.

Modified Revolved Triangle facing the wall

Stand with your left side closest to the wall. Step your right leg back and position the legs and hips for Revolved Triangle. Place your right hand on a block. Bend your left elbow to 90 degrees and place your left finger tips on the wall so that your forearm is parallel with the ground and your upper-arm is perpendicular with the ground. Firm the muscles of your legs, core, and arms. Inhale to elongate the spine. Exhale as you push into the wall with the left finger tips and slide your left side ribs back toward the center of the room, the left kidney down toward the floor, and the right side ribs forward toward the wall until the shoulders are stacked. Stay for 5 breaths and repeat on the other side.

Modified Revolved Triangle with your back at the wall

Stand with your left side closest to the wall. Step your left leg back and position the legs and hips for Revolved Triangle. Place your left hand on a block. Firm the muscles of your legs, core, and arms. Inhale to elongate the spine. Exhale as you begin to turn the torso to the right, and guide the right shoulder and arm to the wall by sliding the right side ribs back toward the wall, the right kidney down toward the floor, and the left side ribs forward toward the center of the room. Stay for 5 breaths and repeat on the other side.

While practicing these wall-supported variations of Revolved Triangle pose, be mindful that the same mis-alignments that were described above can happen here. The presence of the wall, however, will help you to be more aware of where your limitations are and how to activate the appropriate parts of strength and flexibility within the body to improve upon them.

These two poses are pre-requisites to moving forward in your practice. Mastering them is not an easy task, but doing so provides the body and the mind with a sublime sense of calmness and contentment and wide-openness. So keep practicing.

Full Parivrtta Parsvokanasana

Number of breaths

2010-08-30T08:35:00.004-05:00

My thoughts on Week 15 Part 1:

I loved it!

There were a number of regular faces noticeably absent from the crowd but it was a great gathering of dedicated students nonetheless and the energy and actions were superb. I don't know why I hadn't thought of using the breath as the time-counter before because it's what I do when I'm practicing these sequences by myself and it's the way it's done in Ashtanga. I guess I was mentally attached to the lengths-of-time that each pose is attributed with in LoY. Iyengar says to stay in the pose blank-number of seconds, and I was unnecessarily attached to following that. It suddenly occurred to me in the middle of my own practice yesterday that we should be using the breath as the time-keeper in class, too. So we did, and I thought it was fantastic!

On average a complete round of breath (inhale, exhale) lasts 8 to 10 seconds. Every one's lung capacity and breath-endurance etc is different so it varies, of course. A beginners breath tends to be much more shallow and rapid than an experienced yogi's breath. When the lungs and diaphragm are constricted in deep poses the breath may feel forced to become a little more shallow so you would take more per minute in that case. When the body is resting it's common for the exhales to last longer than the inhales which again changes the number of breaths per minute. And there are many other factors that affect the duration of breath and how many come and go within a particular time-frame. But the amount of time each breath takes is not nearly as important as the effort of keeping the rhythm of breath steady and consistent over a long period of time. That's where Ujjayi comes into play. The mild muscular effort and mental focus that Ujjayi requires trains the body and the mind to keep a steady and consistent breath. It's a fantastically simple meditation device, along with being really beneficial to our entire physiological system.

If you weren't there, it's simple really. We just replace the clock on the wall (or the stop watch I usually carry around in class) with a certain number of breaths for each pose or part of the pose or transition between poses, etc. Learning to experience poses via number of breaths rather than seconds or minutes gives you the ability to lead yourself in your own practice without relying on a time-piece or the presence of another person, and gives the mind an anchor point upon which to commit; in turn reducing the amount of time spent with a wandering and distracted mind. The number of breaths you spend in any given pose is entirely dependent on how long you want to stay in the pose and how you long you are actually able to stay in the pose. It's important that each inhale and exhale are as close to equal in length as possible, especially toward the end of a challenging hold. As the body fatigues the respiratory system will want to speed up in a desire to move more oxygen through the body. That's physiological and might indicate that you have outstayed your welcome in that posture and need to adjust the time in the future. But an equally important factor is that the ego will kick in here and convince you to speed up the breath in an attempt to get to the end of the pose faster. That is self-sabotaging and is a nose-dive into the abyss that is illusion and delusion and the perception of limited abilities. Commit to keeping the breath steady and consistent from the moment you take your seat on the mat until you are rolling it up at the end of practice. And if you're successful at that, why stop at the end of practice? Why not keep a steady and consistent Dirgha or Ujjayi breath all of the time? You know, the ancient yogi's believed that practice and patience could lead one to requiring only 108 breaths each day and that would lead to enlightenment.

So in a group setting this kind of time-monitoring means people are moving about a little bit independently but that's more than ok because group yoga class has nothing to do with synchronicity. It does challenge you though to stay extra attentive to the sequence; if you're breath is especially shorter or longer than the majority you will be ahead or behind accordingly and would be partially responsible in that case for moving to the next pose on your own. You have to know where you are and where you're going and not be afraid to be in a different place than your neighbors.

It was a brand new experience for all of us. I have never led a class quite that way before. And students had never practiced a class that way before. But all in all it was successful and encouraging and will continue to be the way we lead DK from here on out, I suspect.

Here is the Week 14 and 15 sequence with breaths-per-pose rather than seconds or minutes:

Sit comfortably and quietly for at least 5 minutes establishing Dirgha and Ujjayi breaths and setting your intention
Vajrasana (Thunderbolt pose -- sit on your heels preparing for Headstand) for 5 breaths
Sirsasana (Headstand) for 20 breaths, lower the legs on an exhale and sit back in Child's pose for 10 breaths
Tadasana (Mountain pose) for 5 breaths
Trikonasana (Triangle) -- from Mountain step the right leg back on an inhale and move into Trikonasana on an exhale, then remain in the pose for 5 breaths. Use the 6th inhale to lift and reverse the legs and exhale in to the pose on the left. Stay for 5 breaths. Use the 6th inhale to return to center and exhale back to Tadasana. Stay in Tadasana for 3 breaths.
Parivrtta Trikonasana (Revolved Triangle) -- 1 to enter, 5 on the right, 1 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Parsvakonasana (Side-angle) -- 1 to enter, 5 on the right, 1 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Parivrtta Parsvakonasana (Revolved Side-angle) -- 2 to enter, 5 on the right, 2 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Virabhadrasana I (Warrior I) -- 1 to enter, 5 on the right, 1 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Virabhadrasana II (Warrior II) -- 1 to enter, 5 on the right, 1 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Virabhadrasana III (Warrior III) -- 1 to enter Vira I on the right side, 2 breaths in Vira I, exhale as you bow over the front leg and take 2 more breaths, exhale as you move into Vira III. Stay for five breaths. Exhale back to Vira I and stay for 2 breaths. 1 breath to transition to Vira I on the left, 2 breaths in Vira I, exhale as you bow over the front leg and take 2 more breaths, exhale as you move into Vira III. Stay for five breaths. Exhale back to Vira I and stay for 2 breaths. 1 breath to return to Tadasana. Mountain pose for 3 breaths.
Ardha Chandrasana (Half Moon) -- 1 to enter Triangle on the right side, 2 breaths in Triangle, exhale as you bend the front leg and take 2 more breaths, exhale as you move into Half Moon. Stay for five breaths. Exhale back to Triangle and stay for 2 breaths. 1 breath to transition to Triangle on the left, 2 breaths in Triangle on the left,exhale as you bend the front leg and take 2 more breaths, exhale as you move into Half Moon. Stay for five breaths. Exhale back to Triangle and stay for 2 breaths. 1 breath to return to Tadasana. Mountain pose for 3 breaths.
Parsvottanasana (Intense Side-stretch) -- 1 to enter, 5 on the right, 1 to transition, 5 on the left, 1 to return to Mountain. Mountain for 3.
Prasarita Padottanasana I and II (Wide-angle Forward bends) -- Inhale step to the right, align the feet, place hands on hips and lift the chest. Exhale fold and place hands under shoulders. Inhale and extend to arched spine, exhale into full Prasarita Padottanasana I. Stay for five breaths. Inhale to arched spine. Exhale place hands on hips. Inhale lift body up, bring hands into reversed prayer and lift chest. Exhale into full Prasarita Padottasana II. Stay for 5 breaths. Inhale all the way up. Exhale to Mountain. Mountain pose for 3 breaths.
Padangusthasana (Hand to big toe) -- Inhale step feet slightly wide, place hands on hips, and lift chest. Exhale fold and take hold of big toes. Inhale to arched spine and stay for 2 breaths. Exhale to full Padangusthasana, stay for 3 breaths. Inhale to arched spine. Exhale hands to hips. Inhale all the way up. Exhale to Mountain. Mountain pose for 3 breaths.
Padahastasana (Hand to foot) -- Inhale step feet slightly wide, place hands on hips, and lift chest. Exhale fold and place hands under feet. Inhale to arched spine and stay for 2 breaths. Exhale to full Padahastasana, stay for 3 breaths. Inhale to arched spine. Exhale hands to hips. Inhale all the way up. Exhale to Mountain. Mountain pose for 3 breaths.
Uttanasana (Standing forward bend) -- Inhale arms over head. Exhale hold and place hands under shoulders. Inhale to arched spine and stay for 2 breaths. Exhale into full Uttanasana. Stay for 3 breaths. Inhale to arched spine. Exhale hands to hips. Inhale up. Exhale Mountain. Mountain pose for 3 breaths.
Parighasana (Gate) -- from kneeling inhale and extend right leg and raise left arm. Exhale to the right. Stay for 5 breaths. Inhale and return right leg to center, extend left leg, and raise right arm. Exhale to the left. Stay for 5 breaths. Inhale and return left leg and turn to face the front. Exhale sit back into Vajrasana for 3 breaths.
Makarasana (Crocodile) -- Lie face down. Inhale and activate feet, legs, tail, and ribs and clasp hands behind your head. Exhale and melt your heart. Inhale and raise your head and heart. Stay for 5 breaths. Release on an exhale. Keep your legs active, your tail tucked, and place your arms along your side body ready for Bow. Rest for 3 breaths.
Dhanurasana (Bow) -- Inhale bend your knees and reach for your ankles. Exhale and soften your heart. Inhale into full Bow and stay for 5 breaths. Release on an exhale. Keep your legs active, your tail tucked, and place your arms along your side body ready for Cobra.
Bhujangasana (Cobra) -- Place hands under shoulders. Inhale into Cobra and stay for 5 breaths. Release on an exhale. Press back to Childs pose for 3 breaths.
UPP -- Lie on your back in Reclining Mountain pose for 3 breaths. Inhale fully. Exhale and lift feet first 30degress. Stay for 3 breaths. Exhale and lift feet to 60degress. Stay for 3 breaths. Exhale and lift feet to 90degrees. Stay for 5 breaths. Exhale to Reclining Mountain pose and rest for 3 breaths. Repeat a two or three more times.
Paripurna Navasana (Full Boat) -- Sit in Dandasana (staff pose) for 3 breaths. Inhale fully. Exhale into full Boat for 5 breaths. Exhale release and lie down. Rest 3 breaths. Return to Staff pose and repeat.
Ardha Navasana (Half Boat) -- Sit in Dandasana (staff pose) for 3 breaths. Inhale fully. Exhale into half Boat for 3 breaths. Exhale release and lie down. Rest 3 breaths. Return to Staff pose and repeat.
Sarvangasana (Shoulderstand) -- once in shoulderstand stay for a total count of 50 breaths. Count from 1 - 25 and then from 25 - 1. Exhale the feet into Plow.
Halasana (Plow) -- 25 breaths
Karnapidasana (Ear-pressing pose) -- exhale to bend the knees. Stay for 5 breaths.
Supta Konasana (Reclined Angle pose) -- stay for 5 breaths
Parsva Halasana (Side Plow) -- stay for 5 breaths on each side
Ekapada Sarvangasana (One-legged Shoulderstand) -- Exhale to lower the right leg, stay for 5 breaths. Inhale to Shoulderstand. Exhale to lower the left leg, stay for 5 breaths. Inhale to Shoulderstand. Release and lie down.
Jathara Parivartanasana (Revolved Abdomen) -- Exhale to the right, stay for 3 breaths. Inhale to center. Exhale to the left. Stay for 3 breaths. Inhale to center. Release exhale.
Mahamudra (Great Seal pose) and Janu Sirsasana (Head to knee pose) -- Sit in Dandasana for 3 breaths. Bend the left knee into place. Inhale. Exhale and reach for the right foot. Inhale to extend and arch the spine. Hold the inhale in for 5 seconds. Exhale and fold into Janu Sirsasana for 5 breaths. Inhale sit up. Exhale back to Dandasana. Repeat on the left.
Dandasana (Staff pose) -- 5 breaths.
Paschimottanasana (Seated forward bend) -- Inhale the arms overhead. Exhale to take hold of the feet. Inhale to extend and arch the spine. Exhale into full Paschimottanasana. Stay for 5 breaths. Inhale arch the spine. Exhale place the hands next to the hips. Inhale return to Dandasana.
Ujjayi breath for five minutes in Savasana (with or without inhalation retention) -- count your breaths from 1 - 25 and from 25 - 1. Release Ujjayi. Count 10-20 "normal" breaths. Come out of Savasana.
Sit for 5 minutes or more in a comfortable seat. Namaste.

Something kinda like that!