Old Moon Yoga

“Today’s class theme is inspired by a recent film release.” This was my intro to a class this week. The idea was they would have to guess the film from the poses. “Sex in the city” was the immediate reply. I had not thought of that one, apparently that film debuted the same night. Some themes are harder to implement successfully than others I think, I would not know where to start, and still keep my job.

This was a variation on my classes with themes idea. How far would we get before they guessed the right film? Well still had my shirt on so the first guess clearly missed the mark:)

My first clue. Humble warrior. From warrior one interlock the hands behind the back and bow the head past the front knee. The hips should stay square to the front of the mat. Don’t let the butt stick out to the side.

Having pointed out this clue. “Gladiator” someone suggests. Surprisingly close but sorry nope that is not it. We move on.

Second clue Patanvrkshasana (Toppling Tree Pose). From Humble warrior bring the chest to the thigh and lift the back leg high enough off of the ground you start to topple. This is a great warm up pose as it works the major thigh muscle.

No guesses here. The class continues. We are in wide legged forward fold and head down to a pose I like to do if there is room. Wide Knee Frog pose. This is not Bhekasana (Frog Pose) where you lie on your stomach and stretch the quads. In my wide knee variation the knees are wide (there is a surprise) and the soles of the feet come together. The end point is to get the feet on the ground while keeping the hips in the ground too.

“Shrek?” oh good guess but not this is not it either. Though Shrek is probably a better answer for this clue. “Must be some kind of fairy tale” I hear someone say. “well sort of.”

For the balance we take Vrksasana (Tree Pose) this is a clue too.

“Lord of the Rings” no but that is a great idea for a future class theme.

It is later in the class now we are in Dolphin Plank Pose put one leg in tree I suggest. Another clue but no one has it got it yet.

From here, see my blog sequence from a few weeks ago, we end up in half and them full bow pose. Still no one has it. The next series will give the game away for sure.

The following sequence Janu Sirsasana (Head-to-Knee Forward Bend) to Marichyasana I (Pose Dedicated to the Sage Marichi, I) takes us to the big clue Akarna Dhanurasana Archer Pose. Start in Janu Sirsasana. Fingers around the big toe of the extended leg. The other big toe is held with the fingers of the other hand and this big toe drawn back towards the nose. This the the drawing of the bow.

“Robin Hood” someone calls out. Phew just in time because I was running out of poses. My next was going to be Turtle Pose – Kurmasana

Actually turtle in shell. You have to be familiar with the Disney version of Robin Hood for that one to make sense:)

It was fun though, maybe I will pick a different film next week. Off to watch “Sex in the City” now for some inspiration.

“That was from my Alfred Hitchcock series” I joked to a Yogi as we filed out of class. This week I was using a bird theme for my classes. Might sound easy at first, who does not like pigeon after all? But from there is starts to get pretty challenging and leads me to an interesting question. Should I teach a pose I can’t do?

It is a while now since I did my teacher training and I can’t remember the rules. Is it ok to teach a pose even if you can’t do it? On the plus side there is clearly little ego involved. I can imagine, though, the confidence of the class dropping rapidly as I attempt the balance and fall flat on my butt. “He can’t do it himself, is he crazy”

Maybe it is the fact that I might fall flat on my butt that has me asking this question. I can’t do wide legged forward fold, turtle, turtle in shell or the splits either but that does not stop me teaching them. I figure if I was to wait until I could do every pose perfectly before teaching it, it would be a very sparse class program. “Everyone take down dog…… and breathe”.

Isn’t the old saying those that can do and those that can’t teach.

Birds to warm up

It seems that most bird poses in Yoga are pretty challenging, so it is definitely a series for the more advanced groups. During the warm up vinyasa there is always an opportunity to rest, not in down dog, but in dolphin. I use this option to give the “Type As” more of a workout. “if you want more take dolphin. Now put one leg in the air, now both legs. … no really both legs” The kick up, of course, is into Pincha Mayurasana (Feathered Peacock Pose)

Later in the warm up Crow and Bakasana (Crane Pose) make an entrance. I have written multiple times about crow so enough said today. To finish “just shoot your legs back”

The final bird of the warm up was Kagasana “The bird the flies through open spaces.” I call this “that scene from the movie Titanic”

A bird to stretch you

Bird of Paradise

During the middle segment of my classes I typically do a standing series that grows towards a “finale” pose. In this series it is obvious of course, we are headed toward bird of paradise. I like to approach this pose from Utthita Parsvakonasana (Extended Side Angle Pose) Stepping the back foot forward take a couple of breaths in bound forward fold. “You can stay here working on bound uttanasana” I suggest attempting to encourage the new Yogis to stay where they are and feel good about it. But, as usual, the room is filled with that “will to win” and pretty soon the gracefully flowing class is replaced by grunting, straining and pogo’ing around the room on one leg. This pose is certainly a challenge but done well it it looks very elegant. Point your toe in this pose. It is easier and looks way prettier. I glance around the room and see two such elegant poses, the yogis are right next to each other oddly enough. Resisting the urge to state the obvious saying quote about birds of a feather.

Bird Bath

The obvious bird to balance to is of course Garudasana (Eagle Pose) but for some reason I blanked on this pose. Instead I decide to go for the pose I cannot even perform myself. Yes Kapinjalasana (The bird that feeds on raindrops)

Kapinjulasana - Shutter speed 1000/sec.

This pose starts in down dog. Then taking your right foot in your right hand (yes same side) you lift that leg in the air, still in down dog shape. Then as the final touch you look up at the ceiling. You know how hard it is to look up at the ceiling in half moon? Multiply that by 10 and you have Kapinjalasana. Of course as you fall over you gracefully land in Camatkarasana (Wild thing) with the ego saving comment “I meant to do that .” Everyone seemed to enjoy the pose even though none of us could do it. Of course my mind reading skills are a little rusty, next weeks class sizes will tell the real story.

Ground Birds

From Camatkarasana it is easy to transition to Eka Pada Rajakapotasana

or as we like to say in the trade, pigeon. In some variations of Yoga (Yin) this pose is also called swan and sleeping swan, giving me one more bird I could call out.

My final bird for the floor was Krounchasana (Heron Pose) Always a nice way to cool down towards the end of class.

Coming to my next class?

I know I know I missed all kinds of other birds but poses like fierce bird and peacock will have to wait for the second in my Hitchcock series.

Psycho!

I need more ab work please!

I have had several requests for core work recently. But this is Yoga not Jazzercise, we are here to feel it, enjoy it right? It’s all about how you feel at end. Mmm I had to come up with enough core to “leave an impression” without appearing like Jane Fonda with a beard. Sneak a little core in when no one is looking that’s what I should do.

Hold on though, why do people want core work in the first place? Maybe it’s because they think it will help their arm balances and inversions. Well maybe, don’t believe all that talk about balancing just being about gravity and weight distribution. Don’t believe me? Try doing Titibasana (Firefly pose) without your abs Maybe the reason is because they want to feel better about their abs. That’s alright, this is yoga it is all about feeling right? Maybe its just because with a firm core everything else seems to become easier. After all it is the core.

What is the core?

Most people think of the abs of course, but what about all those other muscles to the sides and the back, that surround the spine. Everything that supports the spine above the hips and below the rib cage, that is what I call core.

So how to sneak in a little ab work.

Titibasana

A longer hold in a proper plank pose can do the job here. I wrote in a previous blog how I like to perfect plank pose. Shoulders over the wrist, Step the left foot back then the right. Take your left hand and touch your heart then your right side. Take your right hand …… at this point I see some of my regulars lowering to their knees, or raising their eyebrows, who am I kidding this is not sneaking up on anyone.

Standing sequences

During the standing poses there is lots of subtle core work of course. Vasisthasana (Side Plank Pose) is a good one to slip in of course, but I have a better idea, save that one for the floor sequence.

Down dog, knee to the nose, knee to the right elbow, knee to the left elbow. I am on the fence on this one. This boarders keep fit. Perhaps if the sequence ends with knee on the elbow slide forward into the arm balance Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II) but this is not a pose for everyone.

The floor sequence

Here is my favorite floor, core, sequence. Start in Sphinx pose, a pose that is rarely seen in a vinyasa class. This is the rest portion of the sequence

• Now tuck the toes under and lift the butt about 6 inches. Viola! Dolphin plank, from easy and relaxed to crazy ab work in one simple movement. Want more? Lift the right foot about 2 inches off the ground. Want more? Put the right foot in tree (keep that butt down). Want more? Take the right leg straight out to the side, foot about 2 inches off of the ground. Oh there’s a glute muscle we don’t use very often:)

• Repeat on the other side. How is that core feeling now?

• Now bring the hands together, elbows as wide as the mat. Spinning on to the left side take forearm side plank (Dolphin side plank?). Options here include, leg in tree, holding big toe and lifting it high, and cursing quietly in your best cockney accent at the instructor.

• Repeat on the other side

• Now couch pose on each side give everyone a chance to relax that core for a while.

• Seal pose is the start of the back core part of this series.

• Now taking one hand back for the foot. Half boat pose. Want more? Lift the other thigh, with a straight leg. Want more? Lift the front arm off of the floor and make a gentle muhdra with the fingers.

• Rest with one ear on the ground, then repeat on the other side.

• The finale is of course full bow pose. Want more? Roll all the way over to one side, then all the way to the other side

• Finally rest with chin on the hands.

There are so many poses that subtly address the core of course, but if someone asks specifically for core I like to make it more clear that I have heard using the above sequence.

Careful what you ask for

“Be gentle today, I have a hangover” an unusual greeting for my morning class, but hey at least it was an honest one. Last weekend we were invited around to friends for h’orderves and drinks. It is easy, especially when one is not the “designated driver” to get a little carried away. Next morning I too could have been that Yogi asking for leniency:) So how does drinking affect yoga? Coincidentally I was sent an email this week claiming that the a recent study showed the benefits to be about equal between Yoga and drinking. Oddly enough the email said. “I though of you when I saw this email.”

Research confirms that drinking gives you the same benefits yoga does !!!

Savasana
Position of total relaxation.

Balasana
Position that brings the sensation of peace and calm.

Setu Bandha Sarvangasana
This position calms the brain and heals tired legs.

Marjayasana
Position stimulates the midriff area and the spinal column.

Halasana
Excellent for back pain and insomnia.

Dolphin
Excellent for the shoulder area, thorax, legs, and arms.

Salambhasana
Great exercise to stimulate the lumbar area, legs, and arms.

Ananda Balasana
This position is great for massaging the hip area.


Malasana
This position, for ankles and back muscles.

No, really what are the affects?

Does drinking the night before affect your Yoga? The main affect of a glass too much wine, I find, is my body does not want to stretch as much, at all. I put this down to dehydration of course. The secondary affect is that I am really thirsty. I rarely drink water when I am attending a Yoga class, and never when I am teaching. But after a night “on the tiles” I find a trusty nalgene full of water is my friend. Downing enough water will surely get those hamstrings flexing again. Well no actually, all it seems to do is stimulate the kidneys. That 90 minute class is seeming oh so long now. Are we really only 20 minutes into the warm up? I need to take a break already.

So I have to conclude that it does affect your Yoga. The research above suggests we should pick one as they both have equal benefits, just don’t try to mix them.

One final thought beware of the teacher who brings a nalgene full of water to class.

Where did that instructor go?

And as I turn my back and walk away I hear a little cry followed by the sound of someone hitting the floor. So much for that adjustment enhancing the pose. We are nowhere near finished with the standing poses and I have one yogi already on the floor:)

This week I have been practicing adjustments, including wide legged forward fold adjustment from last weeks blog. The conclusion I have reached is that is the trickiest part of any adjustment is the exit. People have been falling like nine pins (ten pins if you were not born in England)

I sit behind the Yogi, legs on her hamstrings pulling her arms towards me as she takes the wide legged forward fold. I feel a little like Robin Hood drawing his bow. The tension mounts and she gets deeper into the forward fold. Something must feel really good about this pose because everyone I have tried it on pulls really hard on my arms, the tension is mounting even more. Now it feels like like I am tightening a guitar string. How do you tell when a hamstring is about to snap? There is no audible note getting higher and higher as there is when you are tuning. OK Its time to finish this adjustment.

Drawing the bow back

As I start to relax my grip she pulls harder. I try to relax some more but she is pulling harder. I can’t escape I am trapped in the ever tense situation. If I move my feet she does a forward roll. Like the little flip parents do with toddlers. If I let go she catapults up and forward taking out the legs of the Yogi directly in front of her.

I relax more, she pulls even harder, has she never strung a guitar? Does she not understand the dangers? The rest of class, now bored with 8 minutes of wide legged forward fold, start to gather around as we continue our tug of war, our battle of wills. Then it occurs to me perhaps she is not trying to get deeper, perhaps she is just afraid to let go, afraid of falling. “I am letting go now” I say to breaking the silence by stating the obvious. Gradually we release the tension and she releases her grip. We breathe a sigh if relief as finally she starts to come up. But my feet, still on her hamstrings gently push her forward as she tries to come up. Over she goes in a very gracefully forward roll.

This pose is especially hard, but in a lot of other adjustments too it’s the “dismount” that causes the problems. In simple forward fold yogis like to push harder into my supporting hand to get deeper. Like a scene from a bad chick flick I announce quietly “I’m leaving now” and gradually release the supportive pressure. However slowly I release, this lack of “wall” can cause the yogi to wobble unstably as they try to find the balance point on their own.

The particular pose I was referring to in the opening paragraph was Triangle. I had been supporting the Yogi from behind, helping to straighten her shoulders. As I move way all seems stable. But like in the silent movies where the chair is removed just as the guy sits down, the yogi lean back to find me again, and crash.

I will just have to keep practicing the “dismount” until I can leave without drama. Leaving the Yogi sprawled over the floor is certainly not enhancing the pose.

Of course I am always on the look out for new adjustments too. The ones where the instructor is in plain view should be easier. Here is a great one, an adjustment for warrior 2, The Fit Yogi (my son) invented. Of course Beth is a lot smaller and more nimble than I am but I sure given enough practice I could master the “dismount”

I’m leaving now.