Getting Warmer
Adho Mukha Vrksasana (Handstand)
He felt that sharp twinge in his left shoulder again. “Too many chatarangas this week?” he thought to himself as he came out of Adho Mukha Vrksasana (Handstand). “Perhaps I should teach a class where there are no chatarangas.” He immediately dismissed the thought. After so long, the Yogis that came to class would surely find it strange to be in a class with no flow.
He felt that twinge of pain in his shoulder again. “Too many chatarangas this week?” he thought to himself as he slid into Astavakrasana (Eight-Angle Pose)
“Perhaps I should just teach it correctly” He immediately dismissed that thought too. It was only a week or so ago that they had focused on just that.
He felt that bite of pain in his left shoulder again. “Too many chatarangas this week?” he thought to himself as he threaded his way into Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II). “Perhaps I should just stop teaching for a week, let it recover.” He immediately dismissed the thought. He was subbing for someone else this week and for the foreseeable future. This double duty would be complicated to give up.
Is that Radiohead on the sound system? “This isn’t me, this isn’t happening.” How can I teach my 8 yoga classes this week if I am injured? Perhaps I should stop this crazy morning warm up routine.
There is only a short amount of time for me get warm for my 7:00am classes. By the time I get there, typically, 10 minutes is all I have to get warmed up and focused. I need something to get me there quickly and have got into the routine of warming up for my early morning classes like this:-
Uttanasana (Standing Forward Bend) - Hold it for a good while; feel the stretch as the back begrudgingly agrees to participate.
Astavakrasana
Adho Mukha Vrksasana (Handstand) – Now, with the hands on the ground I spring up into handstand, trying to get as upright in the handstand as possible. My preferred method of getting into handstand is to spring with both feet together rather than kick one leg up first. Now you might think handstand as the second pose on a morning is even crazier than getting up 6:00am to teach. Handstand, though, is great for clearing the mind and getting concentration, in fact any of the inverted balances are. It’s hard to think about anything else when you are balancing upside down. So I recommend handstand or some inversion before any class.
Astavakrasana Prep 2
Astavakrasana (Eight-Angle Pose) – For this I start seated. Bend the leg and put it on my bent arm. First I lift my butt and both legs off of the floor, then leaning the body forward and pushing the legs sideways into the full pose. I check my posture and like the mandatory picture on any new yoga teacher’s class flier, I smile and try to make it look effortless for the man in the mirror.
Astavakrasana prep 3
Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II). From Eight Angle Pose uncross the feet, and bring the underneath leg back through the hands and extend it out behind you. The challenge in this transition is to get all the way back into the pose without putting either foot on the floor.
Still need more? Try coming back into Eight Angle Pose again without the feet touching the ground. This usually
Astavakrasana
has me rolling around on my back breathing very hard so I typically vinyasa at this point before tackling the other side.
Prasarita Padottanasana (Wide-Legged Forward Bend) – Now it’s over to the wall for this wide legged fold. With no one to adjust me, I forward fold towards the wall and inch worm my back down the wall to get deeper into the pose. The wall is a great partner. Hands can go either on the floor or on the wall behind you.
This mild inversion should act as a little slow down after all those party poses. However it’s usually at this point the first Yogi steps into the studio. Circling upright, hot, still panting and red faced, I greet them. You can see the look of confusion on their face, “wow this guy is worn out just doing forward folds.”
I taught a later class this morning, 10:30am, so Yogis were already filtering in when I started to warm up. Even though it was a 2-3 class all that crazy balance stuff seemed inappropriate, even off-putting for people as they came into class.
Best keep my morning warm up a secret, along with my shoulder injury. Actually the shoulder was fine in class today. I think it was actually our recent office move and it just needed a day off. It will be headstands at the crack of dawn next week, as usual.
