Old Moon Yoga

Ganda Bherundasana - Fierce bird handstand

“I want to teach a level 2-3 class” this was the mantra from me and several others in my teacher training group. Teaching beginners is much harder, was the general opinion amongst us. In an advanced class you can just call out the poses and everyone knows them. Last week, after 18 months of patiently waiting (ok you can substitute “pleading and begging” there if you like ) , I eventually got my opportunity to teach a more advanced class.

Kapinjulasana - The Bird that Feeds on Raindrops

Why are studios reluctant to bill 2-3 classes, especially to new teacher? I think the answer is largely to do with class numbers. I had never really realized this before but the rating of the class is a big consideration for most of the potential students. As I start to spread the word about my new 2-3 class reactions are largely polarized. “Oh 2-3 I don’t think I can do that” or “Good I only do 2-3 classes.” Many yogis see the difference between the two classes similar to that of moving from a beginning class to a 1-2. This makes perfect sense, I had just never thought of it that way until now. The larger cross section of the population is going to be of 1-2 ability so it makes more sense to favor that level. So, as with new radio stations, a second pop station gets you a bigger audience than starting a channel for classics.

There are no real rules about what makes a level 1, 2 or 3 class. The reality is that one teacher’s level 2 is another’s level 3. I have been in 2-3 classes where the poses were too hard even for the teacher. A teacher tumbling sideways out of peacock twisting their wrist and hitting the ground hard is not the best way to inspire new Yogis to “have a go”. I have also been in 2-3 classes where we did nothing but the classic standing and seated posed. No arm balances, or inversions. “You can make a Yoga case for the advanced class being about the breath after all.” Yeh right! In my experience yogis want harder more challenging poses, and ok, we can do a little breathing at the end to indulge the teacher.

With this in mind I have set out to make my three different class levels stepping stones. You get the same basic format for each class. Only the poses and flow get increasingly more challenging. For example we do sun salutation A in all my classes. However, I never do Chataranga in my beginner class, we do Cobra instead. In the 1-2 I introduce Chataranga, and in the 2-3 class I assume it.

Fierce Bird Preparation, now up dog and down dog with that leg in the air

The idea being that, at least within one teacher, you will get some consistency.

So trying not to scare too many people off, I decided to let rip with some challenging poses for the 2-3 class this week. Making it a similar step up from 1-2 as 1-2 is a step up from beginner

During the warm up I introduce “Fierce Bird” preparation. Not the full arm balance with the chin on the ground, but doing vinyasas with one leg in the air. That’s chataranga, upward facing dog, and downward facing dog all with the leg in the air.

Then sprinkled through the class the following little challenges

• Astavakrasana (Eight-Angle Pose)
• Kapinjalasana (The bird that feeds on raindrops)
• Eka Pada Galavasana (Flying Crow Pose)

Astavakrasana - Eight Angle Pose

Astavakrasana (Eight-Angle Pose) This pose builds on the simpler arm balances and strength built through charangas in the 1-2 classes. This is the “must have in my portfolio” pose for teachers. Don’t forget to smile at the camera in this pose.

Kapinjalasana (The bird that feeds on raindrops) builds on a solid down dog and balance developed in the beginner and 1-2 classes. I usually manage to stay in this pose about 1 second before falling out. For some reason on Friday I managed to stay much longer when I demoed. Not pushing my luck I just demoed on one side

Eka Pada Galavasana (Flying Crow Pose) builds on both the standing balances and arm balances such as Crow of course.

So teaching beginners is harder huh? Not so, there is teaching to be done at every stage. In this sequence none of these are poses you can just “call out” and expect people to do. There is plenty of instruction and demonstration to give here. No free ride for this yoga teacher, I am exhausted. Luckily I did not slip and twist a wrist though.

Eka Pada Galavasana (Flying Crow Pose)

Which classes do I like teaching the most? I can’t decide, I love teaching them all, and especially love seeing people progress from beginning through 1, 2, 3, but I guess that is what drives every teacher.

Oh and the 2-3 Yogis said they liked the step up this week, but will they come back next week? We will see

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.

Keeping an eye on the bookends

They were both new to my class, they came together, both relatively new to Yoga. I think mine was their first venture beyond beginner classes. No problem, I will keep my eye on them and give extra assistance and options. For some reason they take up positions at either end of the studio. They could not have been further apart, unless I opened the back door and let one practice in the car park. Like two bookends they are positioned as far from me as possible. So doing my best Marty Feldman impersonation we begin class.

I love to have new people in class, of course, and try to make the class as “all levels” as possible but a little “remote teaching” was needed here. This should be a doddle (sorry, I think it’s an English expression) as earlier this week I was able to share some yoga moves with someone as far away as the east coast.

Pincha Mayurasana (Feathered Peacock Pose) or more specifically Vrschikasana (Scorpion Pose). Vrschikasana a pose almost as hard to do as it is to pronounce, is very similar to pincha – you just let your legs drop over until your feet are on your head. Yeh right! After extensive research (a Google search), I have determined that this pose is only possible if you are young (I fail), slim (I fail), and female (mmm don’t even know how to qualify). If you don’t possess these three key attributes, join us mortals for which scorpion is pincha with back arched, the knees bent, and the feet waving around like divining rods in search of underground water.

The secret to success with both of these poses, like all balances, is getting a stable base. Once you have that stable base you can begin to learn the secrets of the balance and acquire the muscle memory necessary to stay in the balance. As we are on our arms in this pose, the arm position is critically important. The traditional position for the arms is in line with the shoulders and parallel to each other. The correct position, though, is the one let’s you balance upside down, after all you probably won’t have your feet on your head either.

When I was learning, we were shown a couple of positions designed to get those arms in the traditional parallel position. A block between the hands, palms up. A block between the hands with the hands flat and thumbs wrapping the block. Both of these get the shoulder parallel but do nothing to help stabilize the balance. A year or so ago a teacher showed me the following arm position. It feels a little odd at first, but it ready does help stabilize things

Old Moon Yoga’s guide to Pincha Mayurasana and Vrschikasana

• Start with the arms out in front parallel like usual.
  

  Arms parallel

• Then turn the hands over so they are facing up, still parallel.
  

  Turn palms up first

• Now turn the hands over so that the thumb and forefinger meet. The wrists can be a little bit raised. It feels a little weird, you can even take your elbows a little wider too (not too much though)
  

  Turn hand over, thumb and fore finger touch

• This should give you a much more stable base when you kick up. It is very similar to clasping the hands together but allows you to spread the hands for control over the stability.

My remote Yogi said this helped her. Mind you, I also learned she was able to walk her feet down the wall to her head for scorpion. Clearly she possesses those 3 attributes blocking me from a perfect scorpion

Coincidentally I came across this video from a Yoga teacher and friend of mine, Cora Wen. She demonstrates how to use the wall and a chair to improve your scorpion. http://www.youtube.com/user/CoraYoga#p/a/u/1/YnLMkPelHP4

YouTube, another form of remote teaching for yoga. Makes my two bookends challenge seem like a walk in the park.

So easy a child could do it

Last week I googled “yoga crazy arm balance” looking for images to brighten up my blog and make it at least vaguely interesting to both of my readers. To my surprise one of the images was me! It was not a particularly crazy arm balance. In fact it was probably the simplest of arm balances, crow Bakasana (or Crane Pose)

When I wrote the crow blog I had in mind covering a series of arm balances with increasing degree of difficulty. I never imagined it would lead me to the opportunity to “star” in a google search result. Has this become the modern day equivalent of 15 minutes of fame everyone is supposed to have? A first page result on Google. Anyway with ego, mostly, in check I think it’s time to talk side crow.

Crazy Yoga arm Balance?

What is side crow? “Well it’s crow, on your side Avi.” Plagiarizing a line from the movie Snatch to make my point here. Side crow is just like crow but with both legs to one side. Most of the same core traits of crow apply here there are several recipes but for each one there are some essential ingredients. Don’t listen to all that talk about just balance and not really about core strength.

Ingredients

Core strength - Medium amount

Arm strength - Lots of

Wrist strength - Lots of

Ability to balance - Several heaped spoonfuls

Old Moon Yoga’s guide to side crow

Side Crow, using both arms

This pose has a lot in common with crow and other arm balances. There are some not so subtle differences though. If you can’t twist and put your elbows on your thigh, this pose is probably not for you. If you can’t curl your knees close to your chest, keep practicing crow for a little longer. Crow favors more body types and degrees of flexibility than side crow. This is my subtle attempt at suggesting if you have a belly in the way it might be worth working on other poses first

Variations on a theme.

Getting into this pose is usually taught with the Yogi squatting, balanced on the toes. In this position the legs are already in the right place but it is really had to balance on your toes, squat, twist to your left and gracefully fall sideways onto your arms.

The pose is usually taught balanced on one are too. Forget that at first, get balanced on both arms. Save the one arm version until you are younger, like the child in this picture.

• Start kneeling on the right leg with sole of the left foot on the ground. Your left thigh is parallel to the ground in this position. This is the thigh you are going to balance on.
• Reach up with your right arm and take the twist. Right elbow to left knee.Can’t get your elbow to your knee? sorry you are not ready for side crow.
• Now lock your left elbow into your thigh too. Both elbows into the thigh. Arms about shoulder width apart, well it’s hard to put them anywhere else when you are twisted like a pretzel.
  Can’t get your elbow locked in. You have two options. Give up, or attempt the one armed version.
• Spread your hands wide and start to tilt the body bringing the hands towards the floor. You are in the right body position for the pose. Just keep tilting towards the floor. The upper arms become the platform on which the thigh rests.
• At this point it’s a bit like a trust fall until the hands are on the ground. Make sure they are shoulder width apart.
  Don’t have the trust? Come on it’s not that far down? Still can’t do it? Sorry back to crow pose for you.
  Hurts your wrists? Practice crow, down dog, plank and other wrist strengthening poses.
• Now with hands on the ground keep leaning forward. Look out in front of you, way out in front. Keep moving the weight over your hands until the front foot comes off of the ground. You are all most there, breath
• From here a little more forward movement will bring the trailing leg off of the ground too. Your up!
• Bend the trailing leg so both knees are together and your there. Side crow.
• Try to land back in the kneeling position then try it all again on the other side.

Side crow legs wide Eka Pada Koundiyanasana

Need more poses for your next party?

From here there are other variations you can experiment with.

1. Straighten both legs to a pike position.
2. Take the straight legs wide apart. The left goes forward and right back and up. This is Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I)
3. If that is not enough try taking your legs into Tree pose

Party pose material side crow with legs in tree

Have fun with it, get someone to take your picture and post it to the web. Who knows your 15 minutes of Google fame may be just around the corner. I am off to try “crazy yoga party poses” as a google search:)