Happy 91st Birthday Guruji

BKS Iyengar turns 91 today.

Thank you Guruji for inspiring my practice and my love of teaching.

He made The 2004 Time 100 list of most influencial people for his profound gift of bringing yoga to the West and his teachings continue to inspire yoga instructors all around the world.

Have a peak below at footage of BKS Iyengar in his 20’s from a classic 1938 newsreel and then demonstrating pranayama and Sarvangasana variations 45 years later in 1987:

Get This

All I want for Christmas..

I'm an Ambassador.

Not for the UN. I'm an Ambassador for the Power of Movement, the world's largest yoga fundraising campaign in support of arthritis and autoimmune research. Check out me and my fellow ambassadors here.

My role is to help spread the word for the cause and increase involvement in my community. This is the second year I'm linked to the event and hope to help make this fundraising year the most successfull yet.

Why do I care? I have several young family members, friends, and yoga students who have been disgnosed with various forms of arthristis, too many to name here. I see the way this disease negatively impacts their quality of life. Arthritis is a disease misunderstood by many and whose research is grossly underfunded. My hope is Power of Movement can both educate and increase funding for arthritis research.


So where does Christmas come in? All I want for Christmas is your support. Help me fundraise.

Thank you in advance for your generosity.

Merry Christmas and Happy New Year!

Get This

Nov. 15th: Day 3 of the Margot Kitchen Workshop

Focus: Fun with ropes* and backbends. Today we prepped for and worked on poses "at the back of the book", referring to advanced poses towards the end of Light on Yoga by B.K.S. Iyengar.

* If you don't know what a yoga rope wall is, check below for a pic of my home studio wall. I'll post more photos soon showing the wall in action.

Supta Konasana (Reclining Bound Angle) - two straps around legs
Supta Virasana (Reclining Hero)
Uttanasana - feet hip width apart, heels out slightly, toes in
Surya Namaskar (Sun Salutations) - variation
Urdhva Prasarita Ekapadasana (One Foot Extended Upwards Pose)
Urdhva Muhka Svanasana into Halasana (Upward-facing Dog into Plough) - on the ropes x 20
Udhva Muhka Svanasana (Upward-facing Dog) - with ropes, partner using a slant board pressing in and up on lower tips of shoulder blades
Purvottanasana (Intense East Stretch Pose) - alternate between on the ropes and on the mat (from "table top" to the full pose), feet flat on the floor
Urdhva Danurasana (Upward Bow) - on the ropes: rope placed high on your tailbone, toes at wall, arching over to the floor
Urdhva Danurasana II (Drop-back Upward Bow) - on the mat, with a partner or not, arching over to the floor; some participants worked on coming back up to standing
Halasana (Plough Pose) - on a bolster
Savasana

Get This

Nov. 14th: Day 2 of the Margot Kitchen Workshop

Focus: Twists.

Virasana (Hero Pose)
Parsva Virasana
Parvattasana in Virasana
Adho Mukha Svanasana (Downward-facing Dog)
Uttanasana
Salamba Sirsasana (Supported Headstand) - Practiced at the wall and in the middle of thw room. The focus was for us to move away from doing a "Canadian Headstand", one where you are always leaning forward slightly. I admit I do this. Fear of falling back is always a culprit but even more so is having a solid foundation in the wrists, arms, and shoulders. Moveover, when my legs work properly there is more ease in the pose. Key points to remember: outter thighs draw in, internally rotate the legs, contract the inner thighs
Utthita Trikonasana - Place one hand in the hip crease of the leading leg and the other hand on the tailbone. The idea with a hand on the hip crease is to draw the hip in while still externally rotate the leg. The hand on the tailbone is there to bring awarenes to tucking the tailbone while moving into the full pose
Utthita Parsvakonasana
Prasarita Padottanasana
Parsvottanasana
Virabhadrasana I - same as UT with keeping the hand on the tailbone and maintaining the tucked tailbone
Virabhadrasana III
Parivrtta Parsvakonasana - from kneeling in lunge on the floor. Lunge, twist, then lift knee off the floor
Upavista Konasana
Parsva Upavista Konasana
Triang Muhaikapada Paschimottanasana
Marichyasana I
Krounchasana
Parsva Krounchasana
Adho Muhka Svanasana
Janu Sirsasana
Salamba Sarvangasana I
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasana
Halasana
Karnapidasana
Parsva Halasana
Parsva Karnapidasana - this was a new one to me. Margot was smart for having included it. I nice deep twist while mainatining the Sarvangasana-zen feel
Savasana

Get This

Nov. 13th: Day 1 of the Margot Kitchen Workshop

As with all her workshops, Margot began by giving some words of wisdom. She choose this time to share insights from her latest trip to India. Margot mentioned how Geeta Iyengar emphasized how practitioners must "find out for themselves" about the asanas and how their bodies relate to them. Geetaji spoke of the need for a commitment to independent practice to nurture and deepen and understanding of their practice. Only then can the yogi move beyond the superficial gains made by going to classes and workshops and become fully emmersed in their practice.

My thoughts: I completely agree. I have had many "ah-ha!" moments while attending classes taught by the best, but the greatest stuff has come about when practicing solo. I've had the best breakthroughs about my mental limitations through my home practice, not to mention my physical challenges.

Good advice from the best of the best..

Focus: Pranayama. Think poses to open the chest, collar bones, rib cage, and shoulders all in prepration for breath work. Here is the sequence with some notes on points that stood out for me.

Adho Muhka Virasana (Downward-facing Hero): Emphasis on lengthening the front of the body, not only the back. The back also needs to elongate in two directions: backwards and down towards the heels and forwards towards the shoulders. The shoullders and upper arms externally rotate towards the floor. The hands can be placed at the outter edges of the mat to help maintain this action and broaden the upper back. Elbows are kept off the floor for a more active pose.
Adho Mukha Svanasana (Downward-facing Dog): Same points as in AMV. Keep the feet widder than hip width with the heels out slightly to broaden the buttocks. Keep the upper arms in the shoulder sockets
Uttanasana (Standing Forward Bend): Same action in the feet as in AMS, broaden the buttocks; grabbing the backs of the calves or hands on the floor
Salamba Sirsasana (Headstand)
Dwi Pada Viparita Dandasana - through a chair, crown of the head on a bolster

Here is what we use for a "yoga" chair:

Bharadvajasana - seated normally on a chair
Salamba Sarvangasana I and II (Supported Shoulderstand) - using a chair, bolster under the shoulders. This is an active version of the pose where you come completely off the chair with the body, i.e., no "sitting" on the seat of the chair nor are the legs supported by the back of the chair. By grabbing the back run of the chair with my palms turned up, I could externally rotate my arms more resulting in a more open chest and fronts of the shoulders.
Niralamba Sarvangasana I (Unsupported Shoulderstand) - on a chair, bolster under the shoulders, arms over the head along the floor

Lower back release - laying on the floor, shins resting on the seat of the chair, lower back supported by a bolster
Bharadvajasana - seated sideways on a chair twisting towards the back of the chair
Bhastrika Pranayama (Bellowing Breathing) - seated backwards in a chair, feet flat on the floor and pointed forward. The idea was to hold onto the back of the chair to once again open the chest, broaden through the collar bones, sit up straigh, and open the groins and hips. Use an alternate nostril fingertip placement. This type of breathing is used to clear the nasal passages without the use of say, a neti pot. It works!
Ujjayi Pranayama (Conquering Breathing) - seated backwards in a chair. Same alignment points as for Bhastrika Pranayama

* Personal note: After sitting in a chair backwards for the previous two types of pranayama, I developed knee pain. I had to work on not allowing myself to be distracted by the pain. Eventually I corrected this for myself by turning my feet ourwards so they matched the direction of my knees (pointed out from the abduction of the thighs).

Viloma Pranayama (Interrupted Breathing) - in Savasana II supported on a bolster, folded blanket under the head
Savasana (Corpse Pose) - bolster placed on thighs

Get This

Iyengar Workshop with Margot Kitchen, November 13-15th, 2009

One of the many requirements for completion of my Iyengar Teacher Training was to attend a workshop this past weekend taught by my dear teacher, Margot Kitchen. I would have attended regardless but it's always a priviledge to skip to the head of the line when registering because you're teacher is, well, the teacher. I was late signing up and would have missed out on attending otherwise (sorry again for my tardiness, Margot).

As a trainee, I had to complete a workshop-related assignment which involved doing a review of the workshop: discuss the points that resonate with me, decide if there was a balanced class each day, discuss the use or lack of use of linking, pinpoint a theme if any to the weekend or to each day, and take note of anything else I thought was relevant.

Margot even offered to receive the trainees thoughts how the workshop could have been improved. A gracious gesture from a Senior Iyengar teacher with decades of experience!

My next few posts will discuss the above and give the sequence of classes from each day.

Stay tuned; there's more to come.

Get This

The Dance Master: Natarajasana

I've obsessed over this pose too over the last little while. Here's a breakdown of the how-to's and a sequence to help get you there...

Sequence

1. Supta Virasana
2. Matsyasana - supported on a wood block with straight legs
3. Supta Padangustasana
4. Adho Muhka Virasana
5. Adho Muhka Svanasana
6. Uttanasana
7. Eka Prasarita Padottanasana
7. Utthita Hasta Padangustasana I, and II
8. Parivrtta Hasta Padangustasana
9. Natarajasana
10. Uttanasana variation, buttocks against wall, hands clasping elbows
11. Bharadvajasana I
12. Marichyasana I
13. Upavista Konasana - forehead supported on bolster
14. Savasana

Recipe for Natarajasana:

1. Keeps your hips in square and in line even if this makes your pose feel smaller
2. Ensure the knee of the raised leg stays in line with the hip. Draw the leg straight back
3. Open the chest and lengthen forward and up to curve the spine without strain
4. Keep the shoulders square and broaden the collar bones
5. Grab the pinky side of the foot of the bent leg with the palm up. To do this, turn and point the foot out to the side
6. Rotate the lifted arm so the elbow eventually points forward and the palm faces down towards the floor

* Step 6 is my nemesis. The rotation of the arm never ceases to challenge my strength in my shoulder and tends to be the reason I have to eventually end the pose. It's a good thing though..

7. Don't think of using your arm to lift the leg but rather use your hip adductors

And remember: it isn't if you will fall but when. You will fall. Accept it and you'll enjoy working with this pose even more.

Get This

A Crane Gone Sideways: Parsva Bakasana

I used to think Sideways Crane was ambitious. Talk about negative thinking. I became midly obsessed, working on it daily until everything clicked. There were many face plants and failed takoffs, I assure you. Now this pose is as familiar to me as some of the other simplier balancing poses, like Bakasana. Here's a how-to including a sequence and pose recipe:

Sequence:

1. Jathara Parivartanasana
2. Marjaryasana
3. Adho Mukha Svanasana
4. Uttanasana
5. Jump to Adho Muhka Svanasana and back to Uttanasana. Repeat x5
6. Chaturanga Dandasana
7. Malasana
8. Pasasana
9. Bakasana
10. Parsva Bakasana
11. Paschimottanasana
12. Savasana

Recipe for Parsva Bakasana:

1. Crouch as if going into Malasana (Garland Pose)

2. Twist to the right and get the back of your left arm (tricep) to come as far over to the outside of the outer right thigh and as far up to the hip as possible

3. Place your left palm on the floor "locking" the left arm on the right thigh. Place your right palm on the floor making sure your hands are shoulder width apart. This is a CRUTIAL TIP. If your hands are too narrow, you won't have the broadness in the upper back necessary for this pose. If you're unsure, think of going slightly wider to broaden your stance with your hands. This was an essential step for me

4. Bring your weight forward into your hands and off your feet. Look ahead

5. Think of rounding your back, engaging your core, and compacting your legs. Think: suck the outer thighs in, suck your inner thighs together, and keep your feet touching. Another TIP: Feel as if your bottom right leg is helping to lift your top left leg

6. Take the weight completely off your feet, be brave, and voilà! You're in Parsva Bakasana

7. Most importantly: If it doesn't come, practice again and again. When it does come, you'll be perfectly perched in this beautiful pose

"Knowledge has no ends." - B.K.S. Iyengar

Get This

Hands Down: Adho Mukha Vrksasana

Coming soon..

Get This

Moksha Calgary and Power of Movement

I visited the new Moksha Yoga Calgary studio in SE Calgary to meet Erin Moraghan, Senior Development Officer of the Arthritis & Autoimmunity Research Centre (AARC) Foundation and Founder of Power of Movement, a national fundraiser for arthritis research. I became involved in Power of Movement the year before and was meeting Erin to discuss ways to improve the 2010 Calgary mega-session event. Erin was also the guest teacher that evening at the Moksha studio that evening.


For more information on Power of Movement and how to become involved, visit thir brand spanking new website at http://www.powerofmovement.ca

As far as the class is concerned, and I'm not simply saying this because I know and like Erin, it was wonderful. The studio is beautifully zen and spacious in it's decor and layout, frankly a joy after the packed-in-like-sardines experience at Hot Yoga on 17th the previous night.

The yoga class and it's sequence stayed closer to what I would call traditional hatha yoga with some Surya Namaskars or Sun Salutations added into the mix. The asanas or poses weren't named differently just for the sake of being different. The pace allowed for longer holds of the poses and frankly, made this Moksha class more of a challenge physically for me then the Bikram-esque class I attended the night before. Not because of the heat but because the sequence of poses didn't allow for unneccesary breaks in the flow of the class. Demonstrations and cues were clear and and easy to follow. The class was well-rounded in it's inclusion of poses from each group (i.e., standing, twisting, forward bends, and backbends). The final Savasana or Corpse Pose was lengthy enough to allow for a proper relaxation period as the end fo it all. Surprisingly, students were told to come out of Savasana when ready but I always prefer to be guided out. A small criticism but one which I think it's important as how you practice Savasana sets the tone for how one feels after class.

Regardless, I would recommend any yogi check out the Moksha Yoga Calgary studio. A true gem in SE Calgary.

http://www.mokshayogacalgary.com

Get This

105 Degrees

My first visit to a Traditional Hot (aka Bikram) yoga class came when a friend invited me to join her. A practical newbie to yoga, she had started going to the studio a couple of weeks before. And why not? The studio was located only a couple of blocks away from her place. Lucky girl. The studio in question: Hot Yoga on 17th in Calgary, AB. A relatively new location, the studio has been open for less than a year. I had heard a great deal about it, not surprising as hot yoga has become all the rage, and the temptation to go proved too much. Not to mention I was in a bit of a funk the evening we went and some hot, sweaty yoga was hopefully just what the doctor ordered.

First impressions: the studio is beautiful. Modern decor and dim lighting entice you in, that is of course once you get in!! The parking situation is horrendous. I counted my lucky stars for having my little Mini Cooper able to park in the tightest of spots. But I digress..

Back to the beatiful studio. I remember thinking to myself it would be hard for other older studios in town to compete with this new class of studio based on environment only. I felt like I was at a posh spa instead of a yoga studio. I took mental notes for the redesign of my bedroom.

I had heard Hot Yoga on 17th was popular and this was obvious as soon as I entered the tiny loby. The place was packed. For the second time that night I counted lucky stars for having reserved a spot for the class in advance online. It would have been frusturating to drive across town, fight for a parking spot, only to be denied entry into the class. A definite thumbs up to the studio for having the online resvervation system in place.

The changing area was a plus, although also packed. Having only two toilets for a room full of women seemed inadequate.

We enter the sole studio before class, the heat hitting us like we just got off the plane in India. Not a bad thing. I quickly realize my concern of being turned away was unwarranted because I don't think anyone is ever turned away. The studio was packed to capacity.

The sequence: even after over a dozen years of practicing and teaching yoga, it never ceases to amase me how many different takes their are on the yoga postures and their sequecing. Traditional Hot (TH) yoga was the biggest diversion from the "norm" I'd experienced yet. The names of the postures left me a little lost. The poses were challenging for the seasoned practitioner and I could quickly see how people would get hooked on this style of yoga. A novice however could easily walk away from a class with muscle strain and back pain, as my friend did after her first class. There was little guidance given to those students who needed variations due to limitations in their bodies, even though it was supposed to be an all-levels class. Maybe it's the therapeutic teacher in me coming out but I think portions of the TH sequence lack some consideration for the bodies of a novice practioner. I even found portions of the class hard on my body. The transitions back and forth between savasana and seated poses were jarring and the continuous sit-ups directly from savasana left my back feeling strained.

The sequence never changes either. You can attend the class over and over and you'll always get the same 26 postures in the same order. This definitely allows for someone to quickly become confortable in the class as they know what to expect. But when do you get to progress? I need to leanr more about how the Bikram system works I guess.

Overall, I left the class feeling refreshed. My skin felt wonderfully soft the next day. Nice perk! I personally was not sore in the days following. I'd go back, hopefully on a day where the studio was a little less busy.

Follow Up: Wednesday, October 14th, 2009

To come..

My following visit to the same class, same studio, a week later wasn't nearly as successfull.

Get This

Sept. 20th: Day 3 of the Jayne Orton Workshop

Another four hours with Jayne today. I had stayed up late the night before and was wiped, not to mention s-o-r-e from the two previous days. Funny how those things don't matter once you get into the groove of a good workshop. On the last day: Arm balancing, hip openers, and more fun things.

Gomukasana (Cow Face Pose) - Nothing new here. My outer thighs were thanking me *ahem* afterwords so I had to include it here for you.

Baddha Konasana (Bound Angle) - Done alone on blankets for support, them with friends in groups of three. Picture one person in BK holding the ankles of a second person standing in front of them and a third person with two straps lopped around the thigh creases of the BK person. Think medieval torture device as the standing person steps back slowly while the person with the straps draws back and down. Goal: surprisingly not the make you cry but rather to ground the buttocks, keep the BK person's thighs rolling back, and their spine lengthening forward. Lovely.

Bhujapidasana (Shoulder-pressing Pose) - Stand in Tadasana with the feet slightly no wider than hip-width apart. This is unusual for me as I generally try to keep the feet wider. Crouch down and lift one heel, take one arm through your feet and place the hand down. IMPORTANT! Instead of dropping the heel down, make sure the back of the thigh is resting high on the upper arm near the shoulder. Do the same with the other heel and hand. Then as you press up and straighten your arms, continue to press your inner thighs against your upper arms. Then all you need to do is hang out monkey style..

Bakasana (Crane Pose) - Women, listen up! Take your hands wide to make up for our narrow upper frame. This helped me even my with my broader shoulders. Keep the elbows in line with your wrists, take your time, and lift up onto your toes first before taking the leap with feet off. Then straighten your arms. Breath.

Salamba Sirsasana II (supported Headstand II) into Bakasana - Take your time, elbows in line with the wrists, an place your shins onto your upper arms first before lifting your head completely off the floor.

Parsva Bakasana (Side Crane Pose) - Crouch, walk your hands to the right side, and place them wide apart on the mat. The left upper arms and armpit stays close to the outer right thigh. Walk your feet around to the left and then using your lower right leg to lift the left, place your right thigh against the left upper arm. Balance.

Vasisthasana (Side-plank Pose, stage 1 and full-pose) - We positioned ourselves perpendicular to the wall with the lower foot's inner edge pressing against the baseboard. Feet stacked at first, then we took the top leg up as vertically as possible while holding the big-toe.

Akarna Dhanurasana (Archer Pose) - A great way to end an incredible workshop. I made big strides in my own body with this one. Variation: Take the bent leg tight into your side, draw the knee back as much as possible without collapsing in the spine and overly externally rotating the hip. Grab the foot of the bent leg with both hands if possible. Straighten your bent leg all the while keeping the thigh as close to your body as possible. Draw the thighbone back down into the hip socket. Repeat the sequence of thigh into the body, leg straightening, thigh bone down as many times as need until the leg is straight. Full pose: Do the above again but this time hold the big toe of the bent leg; hold the big toe of the opposite straight leg with the other foot.

Get This

Sept. 19th: Day 2 of the Jayne Orton Workshop

Day 2 consisted of 2 sessions, 4 hours in the morning and 2 hours in the afternoon. Needless to say my body was an aching unit later that evening. The below descriptions are not for beginners but rather those who have are already familiar with the poses and have good body awareness. Having said that, some of the cues below can be practiced by a novice student. One focus: twists. Here are the poses and cues that stood out for me in sequence:

Vrksasana (Tree Pose) - For the bent leg, concentrate here on pressing 1) the inner thigh forward and 2) the small toe/outer heal side of the foot into the inner thigh to allow the hip to open and the knee to point out to the side. For the standing leg, contract the thigh muscles, lift the knee cap, and draw the outer hip and thigh in. These actions compact the hips and help to maintain the placement of the bent leg foot (no slippage!) and balance. Students who are less steady can stand with the wall behind them at arms length

Parighasana (Gate Pose) - Similar actions to Vrksasana - showing off the concept of linking* in Iyengar yoga. Instead of straightening the "leading", externally rotated leg, bend the knee and place the foot flat on the floor, front edge of this foot in line with the opposite kneeling knee. I like to use the front edge of the mat for this to ensure the knee and foot are perfectly in alignment. Place a block in front of the leading heal. Bend towards the leading leg as usual and place your hand on the block in front of the leg. Press the inner thigh of the leading leg forward towards the front edge of the mat. Don't bend forward at the waist! Use the arm whose hand is on the block and press back into the inner thigh. This last action helps you to twist the torso, open the chest, and look up

Garudasana (Eagle Pose) - Place your feet one foot-length away from the wall. Take your feet together. Bend the knees slightly and rest your buttocks on the wall, back off slightly while maintaining it's nature curvature. Cross the right leg over the left, tucking the shin and foot around the standing leg calf. This variation allows those who may not be able to usually "bind" the legs do to so being balanced against the wall

Utthita Hasta Padangustasana (Extended Hand-to-Big-Toe Pose) - Not really big news but using the wall for all variations of UHP is great for keeping the hips level and thighs compact

Adho Mukha Vrksasana and Eka Pada Mukha Vrksasana (Handstand) - While facing the wall, this variation allows you to get more extension in the spine by pressing the feet/fott into the wall

Salamba Sirsasana (Supported Headstand) - Using a folded blanket under the arms to allow for the little fingers to come off the edge helps the wrists the press down and ground. Another trick I liked was to keep the thumbs together to prevent the wrists and forearms from rolling out

Salamba Sarvangasana (Supported Shoulderstand) - Many styles of yoga use no blankets to practice this pose; Iyengar is not one of them. I even figured I could use 5 blankets to give myself LOTS of height under the neck. This extra height is more than I've ever used and may seem excessive to some but keep in mind it frees the back of the neck to prevent stiffness. The extra support cause a rebound action in the torso where the chest opens more, the upper back is allowed to extended, and the pose eventually becomes almost effortless

Marichyasana I and III - For M I, allow the buttocks to come off the floor slightly to enable a proper, safe, and full forward bend. For M III, sit with your back towards the wall and when you twist, take the leading hand back pressing against the wall to leverage yourself into a deeper twist.

Parivrtta Janu Sirsasana (Revolving Head-to-Knee Pose) - We also practiced regular JS but I'll only talk of the revolving pose here. Jayne showed how you can twist, lean way back towards the side of the straight leg, allow the bent leg to list off, and reach up and back with leading arm (bent-leg side). This point of this prep work was to allow for a deeper rotation in the torso usually restricted for most by the grounded bent leg. From there, garb the foot and work to press the bent leg down again.

*A note on linking: The process in Iyengar yoga whereby poses with similar cues and actions in the body precede one another. The benefits of linking are to teach proper body alignment in beginner poses and prepare the student to eventually practice more advanced poses.

Get This

Sept. 18th: Day 1 of the Jayne Orton Workshop

Our first session with Jayne was 3 hrs. Some poses from the workshop have been excluded here to keep things brief. The poses you see below are listed in the order Jayne taught them to maintain as much of the Iyengar sequencing as possible. Here are the poses and cues which stood out for me:

Supta Padangustasana (Reclining Hand-to-Big-Toe Pose) I and II - the thigh bone of the lifted leg needs to draw back into the hip socket to keep the hip joint stable (N.B. this action is used in many other poses! e.g., Tadasana, Adho Muhka Svanasana, etc), hands can hold either end of the strap with elbows to the edge of the mat to keep the chest and collar bones broad; opposite leg extends out and stays lifted off the floor an inch or two before being lowered down. Think: I need to bring the back of the thigh down to touch the floor first, then the calf, then the heel. Watch the toes! Tadasana feet with the pinky toe and outer heel drawing down towards the floor to keep the toes level.

Tadasana (Mountain Pose) - use a brick between the inner heels so as to not collapse through the inner edges of the feet, arches, and ankles. How-to: roll to the outer edges of the feet and then roll back to press the inner heels into the block; at the same time, ground through the big toes of both feet. Press the thighs back and remember to keep a slight internal rotation of the legs

Parvottasana - Keeping the thumbs together; once the conventional way, once starting with the elbows bent, backs of the hands on the top of the head and pressing up. The latter version is intended to keep the arms in line with the ears but it's a much more intense pose. That's an understatement!

Urhva Hastasana (Upward-facing Hands) - With a block between the hands, once the conventional way, once starting with elbows bent, block on the top of the head and extending up (similar to Parvottasana - linking)

Ardha Chandrasana (Half-moon Pose) - Lift the thigh bone into the hip socket as you straighten the standing leg. Brilliant cue! My stability went from nothing to rock solid.

Parivrtta Parsvakonasana (Revolving Side Angle) - Same action as AC

Parsvottanasana (Intense Side Stretch Pose) - Arms up, palms facing forward, bending forward with arms reaching forward, arms down to blocks or floor; front outer hip must draw inwards and back into the hip socket

Virabhadrasana 1 (Warrior 1) - Done on a chair. I had never tried this variation before. Sit with your front bent leg through the back of the chair, front outer heel pressing against the front leg of the chair where possible. Back leg extends so the back heel can press into a block behind you. Using the back of the chair, press your hands and lift yourself off the chair slightly. Here is where the real work comes in. Lift and lengthen the front of the body from the pelvis to the naval, to the chest. The tailbone draws in and up, the spine lengthens up, and you now have a much longer torso with more freedom in the lower back. Then "sit-don't-sit" back on your chair so as to not loose the action in the torso. And if that weren't enough, with your back leg contract your thigh and press your hip and top of the thigh forward into the back of the chair. These last steps create a strong, stable, long back leg with a more rotated pelvis.

Important note: chairs with padded seats as better here ;)

Because we hadn't had enough, we then practiced Virabhadrasana 1 without a chair. Maybe it was Jayne's teaching, maybe I was warmed up or in the "zone", but my VB 1 never left so good especially in the back leg.



Seems as though there were quite a few "lightbulb" moments. This is going to take longer than I thought..

Get This

Iyengar Workshop with Jayne Orton, September 18-20th, 2009

I attended a workshop this past weekend at the Family Yoga Centre in Edmonton taught by Jayne Orton. Jayne is a certified Senior-level Iyengar yoga instructor teaching in Birmingham, England. With 30 years experience teaching and over 35 years practicing Iyengar yoga, you would assume she knows her stuff. I am nevertheless thoroughly impressed by her teaching and charisma over the three-day workshop. Her insight into the Iyengar method, the proper movement of the body in postures, and yoga in general solidifies the fact that Jayne has done her work over the years. Iyengar instructors at her level don't get there overnight. They especially don't gain that level of proficiency in their teaching by taking a weekend instructor course. It take years, decades to learn what they have and it takes personality and talent to teach as well as they do. I continue to aspire to that level of teaching. Until then, I'll blog about my experiences here.

The next few entries on the workshop aren't a step-by-step synopsis but rather a review and discussion of the instructions that stood out for me. I'll discuss the "lightbulb" moments where I made real progress in my poses and gained knowledge of what works for my body. I'll also mention pointers that stood out as ways to improve my own teaching.

Stay tuned.

P.S. Feel free to comment on Jayne's teaching if you've been lucky enough to attend her classes before.

Get This

Balanced

I was inspired by a fellow yogi to practice arm balancing tonight. Not usually my first choice but after this, I just may be hooked. 40 mins.


1. Adho Mukha Vrksasana (Handstand), tuck: I chose to practice this pose in a tuck to worry less about balance and more on the position of the pelvis and torso; I also like it for building core strength. Don't get me wrong: a wall was nearby, just in case. 3 mins

2. Bakasana (Crane): I worked first from a squat, then from Salamba Sirsasana II (Supported Headstand II); the latter is more difficult and takes more time. I appreciate both, especially when I get cocky, move too quickly from one stage to the next, and face plant into the floor. 5 mins

3. Dwi Pada Koundinyasana: Beginning in Salamba Sirsasana II, this pose isn't one I hold for hours. I rarely practice it so any improvement in reducing the warp speed I use to move from one step to the next is a good thing. Pointers here, even more so than in Bakasana, is to maintain strong legs, keep the elbows exactly at 90 degrees and in line with the shoulders. Oh, and next time I'll throw in a twist to prepare the spine for the twisting transition from pose to pose. 30 sec x 3

4. Dwi Hasta Bhujasana: What I remember here is to keep pressing the thighs into the arms, which leads or "links" nicely to the name of the next pose, and to keep the weight well back into the palms. 1 min

5. Bhujapidasana: Taking the previous pose a step further and crossing the ankles. I prefer this pose to the later for this very reason; I find the "lock" made by the ankles helps keep me there. 1 min

6. Padmasana (Lotus): To prepare the hips and knees for a variation of the next pose. 2 mins

7. Mayurasana (Peacock): Done once with the hands out to the sides and once with the hands in the classic pose backwards towards the hips. I admit, I can't take the feet off the floor in this pose..yet. 1 min

8. Padma Mayurasana: The fact that one's weight is distributed closer to the body's centre of gravity in this pose makes it easier than Maryrasana to lift off the ground. 1 min

9. Eka Pada Rajakapotasana (One-legged King Pigeon): This pose has become a consistent part of my practice lately and so I throw it in again. 2 mins per side

10. Hanumanasana (King Monkey): Another favorite, I seem to be unable to put anything else following EPR. 1 min per side

11. Jathara Parivartanasana (Stomach Turning Pose): modified version with bent knees to release the spinal and abdominal muscles. 1 min per side x 2

12. Savasana (Corpse Pose) 10 mins


If nothing else can slow you down, arm balancing definitely will.

Get This

Upsidedown

Inversions were always my nemesis. At the same time, they have taught me more about my practice and yoga than any other groups of asanas. Lessons learned: a headstand is not something to do at a party but it can feel liberating in the confines of my home. 40 mins


1. Salamba Sirsasana I (supported Headstand I): Lately this pose has felt rather off to me. I can't seem to ever "get" there, which wouldn't necessarily be a bad thing if it weren't for the lack of ease I'm feeling. I did discover with the help of one a senior teacher that I've been placing my elbows too narrow for my shoulders. Bring back the ease. 5 mins

2. Pincha Mayurasana (Peacock feather): One of my favorites. This too felt difficult today, with my hands feeling like they have the strength of an 8-year old and my balance all but gone. Note to self: just because you like it and it's usually easy for you doesn't mean you can neglect this pose. 5 mins

3. Adho Mukha Vrksasana (Handstand): Today I practiced it facing and with my feet on the wall. I like this variation because it gives me freedom through my shoulders and back. I can also use my legs strength to lift more through the shoulders by pressing my feet into the wall. Arms feel like twigs here too today. 2 x 1 mins

4. Chaturanga Dandasana (Four-limbed Staff Pose or as the non-yoga nerds call it: plank): In some stroke of idiocy I thought "If my upper body feels week today, why not work on it by adding CD?" Not a good idea. it was a shot-lived affair with this pose today. 15 sec x 2

5. Adho Muhka Virasana (Downward-facing hero): Because I needed a rest. 1 min

6. Eka Pada Rajakapotasana (One-legged King Pigeon): Started working with a strap looped around my back foot to help open the front of the body and shoulders. I have been working more on tucking the tailbone, releasing the buttock muscles, pressing down through the back shin, and lifting from the naval up to the centre of the chest to gain more lift and ease in the back. It's working nicely. 2 min per side

7. Hanumanasana (King Monkey): Supported on a folded blanket today. 2 min per side

8. Salamba Sarvangasana (Supported Shoulderstand): A must have after the other inversions to bring the energy down. I used three folder blankets to support the shoulders and a strap around the elbows to keep them in line with the shoulders. No variations. 5 mins

Paschimottanasana (Seated Forward Bend): First with legs hip-width apart, then the classic pose with legs apart. Made sure to draw the hamstring muscles out to the sides to help create more inner-thigh rotation and pelvic tilt. 2 mins

9. Upavistha Konasana (Seated Wide-angled Forward Bend): Forehead supported on a wooden block. 2 mins

10. Jathara Parivartanasana (Stomach Turning Pose): bent-leg version. 30 sec per side x 2

11. Savasana (Corpse Pose): I thought the time would never come. 10 mins

A new perspective always comes from practicing inversions.

Get This

Yoga on a Plane

9 hrs on a plane, even if it is business class, can stiffen the muscles of the most limber passenger. Here's what I did at about the half-way point, right after watching the second in-flight movie. All poses were done seated. Use your imagination: this practice could also be done at your desk. 15 mins

1. Bharadvajasana (Seated twist): feet flat on the floor, knees together, twisting to the right then the left using the armrest for leverage - 30 sec per side x 2

2. Shoulder rolls: Backwards and forwards, 10 in each direction

3. Head tilt: Tilting the head to the left first while lengthening down towards the floor with your right arm, flexing your hand and pressing down through your palm 2 x each side

4. Garudasana (Eagle Pose, arms only - I didn't want to get in the way of anyone in the asile): held for 30 sec each side then timed movements with the breath lift by lifting my elbows on the inhalation and releasing down on the exhalation

5. Parvatasana: Arms over the head (ok, not quite as my arms kept hitting the "overhead compartment", shoulders relaxed, pressing up through the thumbs and down with the small fingers - 30 sec x 2 (changing grip)

6. Reclining Airplane Seat Pose (sorry to whomever was sitting behind me): Eyes closed, airplane blanket and eye bag on, Ujjayi and Viloma pranayama (breathing)

2150 miles to go.....

Get This

Yoga and Bath: A Retrospective

A quick synopsis of my adventures attending a yoga class in Bath, England...

Thank you to Simona Hernandez, owner of Yoga Bodhi, and Angela Roberts, my teacher while attending a class at the studio during a vacation to Bath, UK. As an Iyengar practitioner, I always try to stay close to my roots and meet others in the Iyengar community. My plan was foilded this time as the local Iyengar studio was apparently closed for summer break while I was in town. I discovered the Yoga Bodhi while on a walking tour of the city and luckily was able to attend a class there the next morning.

A blessing. The hatha class I took part in was Anusara-inspired and just what my tired, sore, vacationed-out legs needed. Angela was a superb teacher, keeping things light but with clear, concise direction. I even found myself faced with poses I had never tried or taught before, not uncommon when you delve outside your method.

Simona was equally welcoming. We shared a laugh with Angela over my "yoga instructor" response to the job question on the health and liability form. Apparently the reputation of an Iyengar instructor being a stickler for alignment is never lost on other yogis. I promise I wasn't judging your alignment cues, Angela. That wouldn't be very yogic of me and besides, they were spot on.

Overall, the experience of taking a class at the brand new studio was wonderful. It's nice to know no matter how far away from home, and no matter which style of yoga class you chose, you'll always manage to find a little yogic retreat for some R&R.

Visiting Bath, UK? Check out the Yoga Bodhi: http://www.yogabodhi.co.uk

Get This

Après Riding

I took up mountain biking last year. In many ways, riding can do what yoga does for me: I practice living in the moment to take in every smell, sound, sight, and bump, especially when I bail! I love it so much I planned part of my vacation this year around a riding tour in Europe. I added an impressive amount of kms to my bike during the trip and with extra kms comes extra muscle tension. Here's what I did one day to work out the kinks. 45 mins

1. Virasana (Hero Pose): I used only a folded blanket for support under shins but you could use more to sit on depending on flexibility. Worked on grounding through the shins and small toes to keep the lower legs from rolling inwards. 5 mins

1a. Parvatasana: To lengthen the sides of the torso and provide a great stretch to the arms, shoulders, and spine.

2. Supta Virasana (Reclining Hero Pose): A must after riding. Still with a blanket under the shins, I practice this pose to lengthen through the tops of the knees and thighs. I always start using more support first under the ribcage and head to ease into it. Eventually I remove the support until I'm in the full, reclining pose with only a folded blanket supporting my back. Arms by my sides. The focus here is continually tucking the tailbone and grounding through the shins and toes. 5 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To lengthen the spine, torso, stretch the backs of the knees, and open up through the shoulders. Used Ahdo Mukha Virasana to rest in between. 2 x 2 mins

4. Lunge to Eka Pada Rajakapotasana (One-legged King Pigeon): I always prefer to start with a lunge whether in my practice or in my teaching. It allows me to warm up the hip flexors and prepare for the more advanced posture. I use a conservative position for the front bent leg with the foot tucked in close to the body and gradually move the foot away. Today the leg made it in line with the bent knee. I finish by leaning forward onto my elbows and forearms for a more active stretch in the glutes. Move into Adho Mukha Svanasana before switching to the other leg. 5 mins

5. Uttanasana (Standing Forward Bend): To stretch out the back of the legs and glutes. I start high on wooden blocks for the hands placed under the shoulders in Ardha Uttanasana. Move to finger tips in line with the feet and eventually palms to the floor. Used a block between the inner thighs to maintain the action of strong legs. 2 mins

6. Padangustasana (Big Toe Pose): Continued into a deeper stretch here, bending the elbows and drawing the body down to the thighs. 2 mins

7. Bharadvajasana (Bharadvaja's Pose): Twist done standing against and twisting into a wall. 30 sec per side x 2

8. Natarajasana (Lord of the Dance Pose): Balanced myself against a wall doing a simple version by bending the knee, holding the ankle, and talking the foot to the glute. Move off the wall for the full pose, once using a strap and once without for the full pose. Using the strap allows me to bring my arms over my head, lift the leg, and come as close to holding the foot as possible. 5 mins

9. Marichyasana III (Marichi's Pose): Seated twist, keeping nose in line with the navel first for a more subtle twist then the full pose. 2 min

10. Upavista Konasana (Wide-Angle Seated Forward Bend): With support of a wooden block under the head. 5 mins

11. Savasana (Corpse Pose): Prone or on the stomach to release the back, head tilted to one side, changing sides half-way through. 7 mins

Ready for the next ride....later.

Get This

Practice for Neck Pain

I developed rather nasty neck pain a few days ago. Here is what I did to work through the pain one evening when it had swelled and I developed an overall feeling of yuck. Practice time: 45mins

1. Supta Baddha Konasana (Reclining-bound Angle): To ease the pain. Done supported on a bolster with blanket under my head and two others supporting my thighs. Eyes closed. Ujjayi pranayama (breathing) - 15 mins

2. Supta Virasana (Reclining Hero): Forehead supported by bolster - 2 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To take the pressure off my neck and head. Focused on releasing my neck down, using strong legs to take the weight back from my arms and shoulders. At the end, back to Supta Virasana - 1 min x 3

4. Adho Muhka Vrksanana (Handstand): To put my neck in traction and take the pressure off more. Used the wall for support in order to maintain the pose longer, findertips straight directly at baseboard - 1 min x 2

5. Uttanasana (Standing Forward Bend): Appropriate following headstand. Two versions: one with back directly against the wall, the other off the wall with hands clasping elbows - 2 mins each variation

6. Dandasana (Staff Pose); Preparation for seated poses and to lengthen the back and neck. 30 sec

7. Upavista Konasana (Seated Wide-legged Forward Bend): Head supported on a wooden block (lowest height) 5 mins

8. Viparita Karani (Legs up the Wall): To replace any version of shoulderstand, no props - 5 mins with arm variations

8a. Parvatasana: Taking the arms over the head towards the floor, holding, focusing on relaxing the neck and lower back as I do this; switching the hand grip and repeating

9. Jathara Parivartanasana (Belly-turning Pose): Laying on the ground, modified with one leg straight and the other bent, twisting towards the straight leg - 30 sec per side x 2

10. Savasana (Corpse Pose): Heavenly. Boslter under the knees, eye bag used, breathing through whatever discomfort was left in my neck - 7 mins ? It could have been more, I'm not sure ;)

Try it.

Get This

New Blog Focus..

I'm switching gears with this newest blog. As a pre-requisite to completing the requirements for international Iyengar yoga teaching certification, I have to keep a journal of my personal practice. Truth be told, I have been very bad about doing this so far. Until my practice yesterday, which I will soon blog about, where a thought occurred to me while in a pose: I should blog about my practice. A much cooler way to complete the requirements while also sharing my experiences. The idea is I'll now be more diligent about journaling (fingers crossed!)

And for you purists out there: no, I didn't have an entire dialogue with myself about blogging. It was a nice moment of clarity during my practice and I hope it results in you enjoying my posts.

Kim

Get This

The Power of Movement - Arthritis Fundraiser

Head to this link and pledge me in my effort to raise money for arthritis research.

http://my.e2rm.com/personalPage.aspx?registrationID=583000&LangPref=en-CA

I have several close friends and family members who have been stricken with the disease. This fundraiser is a simple way to show my support for them and their efforts to imporve their wellbeing and achieve a happier, healthy life.

Thank you for your support,

Kim

Get This