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.

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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.

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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..

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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.

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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.

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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.

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