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November 25, 2010.  

Beautiful Namaste Friends, 

I learned early on in my yoga practice that you have to decide whether you want to go about faking your life or whether you really want to live Your life FULL BLAST. A Yoga teacher friend said to me "REMEMBER TO HOLD THIS TRUTH: YOU CAN NOT FAKE PRANA, FAUX PRANA IS VANITY WHICH LEADS TO INSANITY."

Either you are breathing for real with total consciousness, or you are trying to fake it, doing your life (even your breath) based on what it looks like to other people.  So look for all the ways you are faking your life: do you dress differently from how you want to; do you fake your talk; do you fake the music you tell people you like; do you fake your political opinions; do you fake your love, in yoga class do you fake savasana (final relaxation)?  I can tell you from personal experience that it's not worth it. Pretending to live life will lead to insanity because it is not natural. Remember you can only ever be the 2nd best at trying to be someone else; you are always #1 being YOU.

Either you are kind, loving, real or you're not.  You can't fake it.  So today stop faking it with your friends, family, colleagues.  And you'll find your truth.  Folks ask me "how can you do that pose" like the one pictured above and I tell them the answer is I'm just being me full hearted, open and real and then all of the poses are yours to experience as you.  The poses are like truth serum, the body never fakes it.  The heart always knows!

Love yourself, love your day, love your life, Silvia  

 

**For active life coaching join me and Alchemy Tours on retreat.  Make the change to be YOU in 2011, no more waiting, no more faking it.  Visit www.alchemytours.com or my personal website www.silviamordini.com

OCTOBER 17, 2010.  "People are afraid to pursue their most important dreams, because they feel that they don't deserve them, or that they'll be unable to achieve them."  The Alchemist

This is about Fear.  That we limit ourselves mentally, emotionally as a result and unless we can see the fear as illusion, just a mental game we are playing it will paralyze us, stiffen us, make us brittle.  As the Alchemist also goes on to talk about how the fear of suffering is worse than the suffering.  It is NOT about whether or not we are afraid. Of course! We all are afraid of something.  But instead how we either allow this fear to stop our experiences of life or let it fuel the bouncing back.  We try, we experiment, we get a result, maybe not the one we wanted but still a result a karma and we bounce back to try again.

 

What is your bounce back factor?

 

Do you allow things to scare you so much that you ignore them, freeze, run away, fight them?  Today the family of poses we used to help us move beyond the illusion of fear was arm balances.  Learning to concentrate regardless of what was physically achievable.  Learning how to attempt the impossible to see that this opinion was only a thought...nothing more or less. And just as easily we can change that thought to believe in the impossibility of things.  You can by facing your fears learn to talk to yourself differently.  So here below was our class plan (not as cleaned up as usual but for sake of time I wanted to share it with you as is).  I hope you enjoyed the practice and that you see how deserving you are of living life FULL BLAST, get past the veil of fear and try for your most important dreams!  Love yourself, love your day, love your life! Silvia

Theme: Solving the "mystery" of arm balances. If this family of asana have you spooked or scared let's face that fear together and see what's really going on.

CLASS PLAN

 WAVE 1

Twist

Supine Bridge to Waterfall abs with brick

Core cultivation:  

Brick in inner thighs

cobbler abs, two bricks

step on brick get the twist

Pigeon abs

(Side 2)

Bridge

 

WAVE 2

Upward Facing plank, hands on bricks

--- pull backs

Janu sirsana forward, parsva janu sirsana

Vasistasana variation kneeling

Parsva Vasistasana other wise

Marichyasana C

Pascimotanasana

Side 2

Upward facing on bricks

Malasana (move bricks forward)

 

WAVE 3

Sun Sal A variations hands on bricks (3-4 times)

Half Moon A - different each time

 

 

WAVE 4

I leg dog

High Lunge to transverse lunge back foot

Standing splits, baby eagle once

High lunge, lunge push up, up fold in half repeat 3 x's

Revolved Lunge

Transverse lunge: bind, sit inside like parsva janu sirsasana

Face back

Basic vinyasa

Jump forward finish like Sun Sal A all the way to Down Dog

Right leg up again

High Lunge to transverse lunge

Standing Splits

HIgh Lunge, lunge push up to hands to ground standing splits 3's

Last time transition from standing splits

Pyramid

Revolved Triangle

Revolved Prasarita

Jump to prasarita

Exit back to front, right foot

Standing Splits

Crane to 1 leg pigeon chair (hands on bricks - prep for arm balance)

Plank, basic vinyasa with bricks all the way to down dog

Begin mandala side 2

 

WAVE 5

Frog

Malasana

Bakasana with head on brick, lift head

Downward Dog

I leg dog, hip open

Pigeon - twist and hold back foot for backbend

Swing back leg forward Janu sirsasana

Seated Pigeon

-- twist it

Stand from tip toe balance to Eka Pada Galavasana

Plank, basic vinyasa

Side 2

 

WAVE 6

Bhujaphidasana

Tittibasana with partner to crow or crow jump back

 

CLOSING WAVE

Cooling postures

Savasana

Meditation

 

PS CONGRATULATIONS TO THE NEW FALL TEACHER TRAINEES WHO ARE FACING FEARS AND CHALLENGING THEMSELVES TO LOOK WITHIN!

CLASS PLAN BASICS: May 29, 2010

Theme: Trust, Trust is spiritual maturity, Trust is Healing

Focus: Hips, Hamstrings

OPENING

On Back with blanket under legs

Bridge tilts

Pigeon Twist to Supine Pigeon to Pigeon Abs

Savasana

Side 2

 

WAVE 1

Roll up to seated left leg in front

Cat/Cow seated

*Fists of Fire pulsation option to lift feet off ground modified boat

Seated Twist, other side

Twist/Side Bend

Boat to Twisted Boat

Lie down

Cobbler Abs, Supine Twist

Side 2 right leg in front seated

 

WAVE 2

Supine Lunge (half happy baby

Supine Cobbler, Cobbler Abs

 

WAVE 3

Roll up

Boat variations (Twist it this time)

Malasana

Forward Fold

Half Salutes (optional)

 

WAVE 4

Warrior A

Pyramid Flow together with half salute arms

Prasarita

Side 2

 

CLOSING

From Prasarita

Forward Fold

Squat, Garland Pose knees together

Transition to Supine: Sideways childs pose curled into ball

Supine Twist arms at T, both sides

Supine child’s pose

Savasana (with blanket under legs as an option)

OPENING

Handstand at wall

 

WAVE 1 – Mandala Namaskar

Mountain
hallf Moon A

Yoga Mudra FF

Chair arms up

FF

Standing Splits

Revolved Lunge

Prasarita (hold leg feel twist)

Standing Splits left leg

Forward Fold

K2 Mountain, Half Moon A hand behind head, Yoga Mudra FF, Chair, FF, Standing Splits

Pyramid

Revolved Triangle

Pose of Shiva K1 Twists, K2 side bends hand behind head, Breath of Fire, Fire Mudra

Prasarita

1 leg downward dog, external rotation

Basic vinyasa

Dog

Walk to FF

Begin side 2

 

WAVE 2

From 1 leg downward dog, external rotation right leg

Core Plank, 2 times

High Lunge

Arms high, bend knee headrest arms

Flying lunge

Hands to heart

High twist

Open arms

Cartwheel down

Inhale plank prep

Exhale core plank

Inhale 1 leg plank

1 leg basic vinyasa

Side 2

 

WAVE 3

Lunge

Quad stretch

Sunbird

Cow

Pigeon

Dolphin

Pose of the Heart

Bow

 

WAVE 4:

Closing practice

 

CLASS PLAN LEVEL 2:  May 25, 2010

Peak Poses: Bow Pose, Wheel, Tripod Headstand to Half Moon B, Downward Facing Bow to King Dancer, King Dancer

Key Points: Shins in Thighs Out with Arms, Backbend focus

Theme: Power of Intention, I FEEL GOOD, Video of Jessica

 

OPENING

Vajrasana on block

Sankalpa all the way up

Cow face arms, side bend

Neck stretch                                                                          

Side 2

Dog

 

WAVE 1

Plank belly Plank Dog 3-5 x’s

1 leg dog core plank to half plank Chatarunga

Kneeling side plank dip to Chatarunga

Open to Kneeling half bow

Core plank, 3 part plank

Basic vinyasa

 

WAVE 2

Half (Low) Lunge

Revolved Lunge to Parsva (side) lunge

Transverse lunge

Prasarita

Basic vinyasa

 

WAVE 3 – Mandala Namaskar I from Shiva Rea

INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog)

EXHALE – Anjaneyasana (Lunge)

INHALE – Parsva Anjaneyasana (Side Lunge)

EXHALE – Skandasana (Transverse Lunge)

INHALE – Ardha Anjaneyasana (Low Lunge)

EXHALE – hands down

INHALE – Ardha Plank (1 legged Plank)

EXHALE -- Chaturanga Dandasana

INHALE -- Urdhva Mukha Svanasana

EXHALE -- Chaturanga Dandasana

INHALE -- Plank

EXHALE -- Adho Mukha Svanasana

 

WAVE 4

1 Leg Dog left leg

With Right leg step into Half Moon B

Half Bow variation to King Dancer to Downward Facing Bow to Standing Splits

Basic Vinyasa

Dog Pose

Jump to Malasana

PEAK – Tripod Headstand to Half moon B

Jump Back basic vinyasa

Side 2

 

WAVE 5

Pigeon

Quad stretch

Half Frog on belly

Quad stretch

Side 2

Bow

Bridge then Wheel

 

CLOSING

Supine twist, Apanasana, Supine Cobbler, Savasana

Theme: CELEBRATION!

WAVE 1

On Belly, Gecko

Child’s pose

Vajrasana

Flow1: Vajrasana Mudra high, exhale child’s pose, inhale table, exhale dog, inhale table, exhale child pose

Flow2: Vajrasana Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

Flow3: Camel Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

From Dog pose, inhale plank, exhale 1 leg dog, inhale plank, exhale 1 leg dog, inhale plank, exhale basic vinyasa

Inhale prepare, exhale jump Forward Fold

 

 

WAVE 2

Half Moon A

Half Sun Salute A

Jump basic vinyasa

1 leg dog

Low lunge half moon A, Yoga Mudra

Basic vinyasa

 

WAVE 3

Repeat above high lunge from Yoga Mudra Warrior 3, standing splits, forward fold, inhale repeat half moon A and as above

 

WAVE 4

Lizard

Side Angle

Shiva Pose with Eagle arms

Humble Warrior with Eagle arms

Warrior 3 Eagle arms

Forward Fold

 

WAVE 5

Seated half cow half forward fold

Standing cow

Eagle

Forward Fold

 

CLOSING

Malasana

Seated Cobbler with Eagle Arms

Supine Pigeon

Supine Pigeon Abs with Eagle Arms

Supine Child’s Pose

Savasana

 

FOCUS:
Physical – Twists

Philosophical – No more procrastinating, take action now

 

OPENING
On back supine cobbler

Cobbler abs

Jathara partivatanasana twist

Pigeon abs

Pigeon twist

More Pigeon abs

Roll up to Forward Fold

 

WAVE 1

Inhale Mountain

Exhale backbned

Inhale Mountain

Exhale Forward Fold

Inhale Monkey

Exhale Ball Pose

Inhale Mountain begin again

 

WAVE 2

Sun Salute A

 

WAVE 3

Chair Tip Toe Chair

Basic Vinyasa

1 Legged Downward Dog

Inhale High Lunge

Exhale Flying Lunge

Inhale Prayer Lunge

Exhale High Lunge Twist Hands in Prayer

Inhale High Lunge Twist Arms in T

Exhale Warrior B

Inhale Reverse Warrior B

Exhale through Basic Vinyasa

Chair Tip Toe Chair Twist

 

WAVE 4

Chair Tip Toe Twist
Side Crow

Crow

Jump Back

Basic Vinyasa

Jump to Seated, lie down more ABS

Roll up Forward Fold

 

WAVE 5

Chair to Crane

Pigeon Chair Twist

Crane to Warrior 3

Wave 2 flow with K2 Full Prayer Twist

Basic Vinyasa

Side 2

 

WAVE 6

Jump to seated

Seated Pigeon, twist it

Double Pigeon or supine

Arm balance Yogi Dandasana

Double Pigeon

Cobbler

Upavista Parsva variation

 

CLOSING

Supine Cobbler

Bridge or shoulderstand

Savasana

OPENING
Sphinx - Cat/Puppy tilt Child's pose  

WAVE 1

Vajrasana or Camel with eagle arm flow open and close then pulse up and down flossing shoulders

Table Thread Needle dynamic then hold

Side 2 Vajrasana/Camel with eagle arm flow  

WAVE 2

Chair to Mountain with Eagle arm flow (open arms t in chair, eagle arms mountain backbend) Urdva Hastasana arms up over head Crane Warrior A with eagle arms Flow: 3 x's up and over with eagle arms to tap knee fold; Star pose; Prasarita with yoga mudra, Warrior B with eagle arms (other arm under) to Pose of Shiva hold Half moon A with leg lift progressive side to side Eagle pose full expression hold (first time right foot, second time stand on left foot) Step to front of mat Side 2  

TRANSITION Tip Toe Pose Squat  

WAVE 3 Broken Toe Pose

Table

Bharavajrasana

Ardha Matysendrasana Right

Bharavajrsana Twist

Side 2 Bharavajrasana Ardha Matysendrasana Left Bharavajrsana Twist  

TRANSITION Lie on side  

WAVE 4

Open to Supine upward facing twist

Supine Cow Face pose (like eagle legs)

Core Cultivation Eagle legs with Eagle arms

Eagle Twist Side 2  

CLOSING

Apanasana (Supine Child's Pose)

OPENING Mountain Chair arms up MOuntain wiht prana hasta mudra (flow this) WAVE 1 Hridaya Namaskar with same Prana Hasta Mudra arm flow WAVE 2 Chair with eagle arm flow Crane Warrior 1 with eagle arm flow 3 times with prana mudra hold Star Prasarita with yoga mudra Warrior 2 to Reverse Warrior 2 Revolved Lunge Half Splits Low Lunge Sun bird to 1 leg cat to hold Sunbird Table pose of heart Dolphin Dolphin plank to 1 leg Frog Dog 1 leg dog Standing splits Pyramid to revolved to revolved half moon hold foot WAVE 3 Sun Salutation C WAVE 4 Twist chair to Sun Salutation C Tiwst lunge WAVE 5: Drop Back Fun Techniques Standing Cobra with partner Walk down wall from standing Use bricks under hands to lift to wheel Walk up wall from bricks Feet at wall, walk over from wheel into Forward Fold WAVE 6 Downdog FF Turn around 360 Down Dog Standing split with wall Quad breather with wall Pigeon full expression Standing splits with wall Handstand with wall Side 2 CLOSING Pigeon Janu Sirsasana wide legged Ardha matsyendrasana Bharavajrasana Side 2 Supine twist, twist other side Apanasana Savasana

OPENING WAVE

Lie on mat roll long to long Roll to side Bharavajrasana sit right hip: sidebend, twist

Pigeon right inhale/exhale 5 breath hold

Plank to basic vinyasa

Down Dog

Bharavajrasana sit left hip (side 2 begins)  

WAVE 1 Repeat above and add on Pigeon 1 breath I leg dog to core plank Pigeon hold 4 breaths Same as above side 2  

WAVE 2 Repeat above and add on, variety Pigeon 1 breath 1 leg dog to twisted plank Parsva vascistasana 2 Pigeon hold 3 breaths Basic Vinyasa, side 2  

TRANSITION Malasana Forward Fold tick tock back and forth Crow Basic Vinyasa  

WAVE 3 MANDALA

I leg dog Open Hip 1 leg dog Close Hip 1 leg dog Twisted Plank Parsva Vascistasana 2 1 Leg Dog Low lunge to Side Lunge Transverse Lunge pulse side to side Quarter turn to Left foot 1 leg dog, jump switch 1 leg plank, basic vinyasa 1 leg dog, jump switch to core plank to hops 3-7 times Mandala Namaskar same leg again flow through  

TRANSITION

Krama 1:  Jump FF Mountain Half Moon A Prana mudra arms (last time lift leg up sideways)

Krama 2: Hold wrist half Moon A, step foot behind like cow legs, to crane to eagle to eagle chair twist Then side 2 left leg begins  

WAVE 4 1 leg dog, flipped dog, twisted plank, parsva vascistasana 2 Upavista Konasana Twisted upavista konasana Parsva upavista konasana Janu sirsasana Marychasana A Marychasana C Twisted Plank 1 leg dog, hop switches  

CLOSING:

Malasana

Cobbler

Pascimotanasana

Bridge with brick

Supported Shoulderstand

Savasana

CLASS PLAN LEVEL 1 MARCH 24, 2010

OPENING WAVE

Sukhasana Seated: Buddha mudra in stages

• Right hand - accomplishments
• Left hand - goals
• Both, energy ball, sankalpa mudra

Change cross of legs - lie down in sukhasana  

 

WAVE 1

Cobbler Supine Bridge prep:  inhale lift arms, exhale lower arms, inhale lift hips, exhale lower hips (flow)

Bridge hold: 1 legged bridge to pigeon bridge 5 breaths

Pigeon twist

Pigeon on back

Pigeon abs

Pigeon bridge,

1 legged bridge,

Bridge Side 2  

 

WAVE 2

Spinal rolls to forward fold

Rotate foot to right, walk hands out, back to center Rotate foot to left, walk hands out, back to center

Step back left leg into Prasarita Paddotanasana Ardha Prasarita hold (stand up)  

 

WAVE 3

Inhale Star, Exhale Warrior 2 Right (warm up ankles) Inhale Star, Exhale Warrior 2 Left (flow)

Second stage: Star, Warrior 2, Reverse Warrior 2, Warrior 2

Third stage: Star, Warrior 2, Straight leg Reverse Warrior 2, Triangle, Prasarita Twist (heart helicopter, 1 hand on ground)

Prasarita forearms down  

 

WAVE 4

Jump in and out (handstand prep)

Forward Fold, turn right foot out, lift into Ardha Chandrasana B

Standing Splits

Pyramid

Standing Cow

Jump in and out (handstand prep)

Side 2 (turn left foot out, begin above)

From Prasarita walk hands forward and 1 leg downward dog  

 

WAVE 5 Dancing Warrior 2 (Warrior A, Warrior B, Reverse Warrior B, Side Angle, Warrior B) Basic Vinyasa  

 

WAVE 6

Cow dog (cross left leg behind right)

Walk dog standing cow

Seated Cow pose (buddha mudra)

Cow pose twist (optional koundinasana 2 legs bound)

Baby Cradle leg to Sundial pose

Double Pigeon

Seated Pigeon (optional koundinasana 2)

Seated Pigeon twist to open side straight arm inside instep of foot (arm balance option)

Upward facing plank with pigeon leg, then straight up with leg (like 1 legged bridge)

Upward facing plank

Malasana

Baby Crow

Crow

Basic vinyasa to Dog Side 2  

 

CLOSING

From upward facing plank Bridge prep

Supported Bridge with block

Eagle twist (legs like cow face pose)

Savasana

CLASS PLAN LEVEL 1 FRIDAY EVENING MARCH 19, 2010  CORE CULTIVATION FOCUS

OPENING

Child's Pose

Table Cat/Puppy Cat lift knees core cultivation

Dog pose

Plank: knee dips find core

Lower to belly locust with yoga mudra

Cobra Plank Dog

Child's Pose

Krama 2:  Table on forearms; forearm plank, knee dips, sphinx, cobra, plank, dog  

 

WAVE 1

Forward Fold

Half moon A

Forward Fold with Yoga mudra

Sun Salutation A 3 x's  

 

WAVE 2

Chair

Half chair

Half chair twist arms long

Chair

Forward fold

Basic vinyasa

INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog)

EXHALE - Core plank

INHALE - 1 legged plank

EXHALE - step forward

INHALE - High Lunge

EXHALE through basic vinyasa or one legged version

 

WAVE 3 Repeat above in Wave 2 Add the twist in High lunge  

 

WAVE 4 Repeat above in Wave 2 Replace High Lunge with Warrior A  

 

WAVE 5 Repeat above in Wave 2 Replace Warrior A with Low Lunge Option: twist fully, high lunge twist  

 

WAVE 6

1 Leg Dog

Low Lunge High Lunge option to Warrior 3 High Lunge back to Low Lunge (or have been waiting in Low Lunge)

Revolved Lunge Flying Warrior 2 Warrior 2 add eagle arms Reverse Warrior 2

Half Splits

Basic Vinyasa Side 2  

 

WAVE 7

1 leg dog, step forward Standing splits Ardha Matsyendrasana (Seated twist) Twist to open side

Lizard (Parsva Vascistasana 1)  

 

CLOSING Meditation, pranayama Savasana    

CLASS PLAN LEVEL 1-2 FRIDAY MORNING MARCH 19, 2010 OPENING Supine Cobbler: breath Supine Cobber Abs: Double Pulse then single pulse Bridge Prep (knees bent) Single pulse then Double pulse Bridge Prep bring one knee above hip: lift head/shoulders singles then hold and twist Apanasana (alternate one knee to chest inhale extend supine mountain, exhale knee in) Single Leg Spinal Twist (hold) Supine Mountain Supine Child's Pose Abs with Block: arms and legs in "L" shape, give brick to feet lower, bring back up into pike position, give brick to hands lower (a few cycles) Supine Cobbler WAVE 1 Roll to the right Bharavajrasana (Mermaid): inhale side bend, exhale center, inhale kneeling Vasisthasana, exhale center (a few cycles) From the side mini Chatarunga: double pulse, then single Roll through center to do left Roll back to center for upward facing plank hold Upward Plank variations: 1 leg straight up and pulse like tricep dips, then extend from hip forward and hold 5 lower inhale/exhale, side 2 Malasana Forward Fold WAVE 2 Sun Salutation C (variation) Mountain hands inside out to Half Moon A extend leg in air for supported warrior 3, hold 5 Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of right foot, left foot points, inhale to plank, exhale down dog splits left leg is now up Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of left foot, right foot points, inhale to plank, exhale down dog splits right leg is now up WAVE 3 Down dog splits (1 legged dog) to 1 legged plank to Chatarunga to cobra to belly, toes under one leg, 1 leg plank other leg, down dog splits (5 x's) Table Thread the Needle dynamic (8-10 times from the core) then hold shoulder down to floor, come up Extend 1 leg back half spinal balance, extend opposite arm forward full spinal balance Flow: Spinal balance forward and back inhale, Lateral side to side spinal balance exhale (8-10 x's) Both hands down: Core Plank, Twisted Plank hold 5, 1 leg downward dog, open hip Flipped dog Side plank Plank Forearm plank Forearm plank thread the needle (8-10 x's) Sphinx Updog Downward Dog (side 2) WAVE 4 - DANCING WARRIOR 1008 VARIATION EXHALE–Adho Mukha Svanasana (Downward Facing Dog) INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog) EXHALE – Core plank INHALE – Revolved Lunge EXHALE -Parsva Anjaneyasana (Half lunge sideways facing) INHALE/EXHALE - Transverse Lunge INHALE – Half Lunge EXHALE – Half Splits INHALE - Half Lunge EXHALE - Revolved Lunge side 2 Begin side 2, go back and forth in half Mandala 3-5 x's End Salutation flows into next Half Lunge, Half Splits right Jump switch Half Lunge, Half Splits left Jump switch (3-5 x's) Dog **Catch up on basic vinyasa**3-5 x's 1. Reverse Vinyasa (Updog, Chatarunga, plank, dog) 2. Regular basic vinyasa WAVE 5 Walk to forward fold Malasana Upward Facing plank, circular flow into full Wheel Side to side or all the way around) End in Wheel (or bridge) Pause Wheel refinements (or supported bridge) CLOSING Bridge prep: Wrist, shoulder stretch (lift up, half cow face arm under body, lower on top, reach other arm over head, let knees twist away from center from arm being stretched) return, side 2 Supine child's pose Savasana

March 14, 2010: Our physical focus was the shoulders today.  We applied the principles of alignment and concentrated on Shoulder Loop energy using a variety of techniques like unplugging and plugging in which we performed in a variety of poses.  I hope you enjoyed the sweaty fun and that it provided a great work out for you. Peaceful blessings, Silvia  

SHOULDER LOOP:  One of the seven energy loops within the body. This loop originates in the upper palate and flows backward to the base of the skull and down the back of the body to the bottom of the shoulder blades. When you engage Shoulder Loop, the head moves back slightly and the shoulder blades move down the back. At the bottom of the shoulder blades, the loop begins arcing forward and upward as it draws the bottom tips of the shoulder blades in and upward, toward the heart. The loop continues forward and up to the palate again as it lifts the chest and opens the throat. 

  

The Universal Principles of Alignment 

OPENING TO GRACE Having the intention to place oneself—body, mind, and heart—in alignment with the flow of supreme consciousness. This involves approaching asana practice with an attitude of softhearted devotion.

MUSCULAR ENERGY A drawing of energy from the periphery of the body into the Focal Point (see below), which increases stability, strength, and physical integration in the pose.

INNER SPIRAL An ever-expanding energy spiral that moves outward from the core; it runs from the feet up through the pelvis into the waistline area. Inner Spiral rotates the legs inward, moves the thighs backward, and widens the thighs and pelvis.

OUTER SPIRAL An ever-narrowing spiral that moves inward toward the core; it runs from the waistline area down through the tailbone and out through the legs and feet. Outer Spiral rotates the legs outward, moves the tailbone and thighs forward, and draws the pelvis and thighs closer together.

ORGANIC ENERGY An outward extension of energy from the Focal Point through the core lines of the body to the body's periphery, which increases expansion, flexibility, and freedom in the pose.

MY PHILOSOPHY OF HAMSTRINGS & PATIENCE

Working with our hamstrings teaches us about patience. The hamstrings are layered with lots of tough connective tissue—the gristly fibers that help hold the muscles' structure together. So you can't rush or hurry the hamstrings into flexibility; they need time to change their length—time in the sense that longer stretches (90 to 120 seconds) seem most effective with connective tissue. And time in the sense that it can take months, if not years, for tight hamstrings to loosen their grip and become flexible. So take your time and relax, the goal is the process even more so than the end result.

 

WHAT DO THEY DO?
The hamstrings have two primary actions: (1) knee flexion (bending the knee) and (2) hip extension.

• When you're squatting, your hips are flexed; you bring them into extension when you stand upright, placing the thighbones in line with the torso.
• When you stand on your right leg in Virabhadrasana III (Warrior Pose III) and lift your left leg to hold it parallel to the floor, your left hamstrings are creating hip extension. When you lie on your stomach, bend your knees, and lift your feet so you can grab your ankles for Dhanurasana (Bow Pose), the hamstrings are creating knee flexion. (The hamstrings also assist in rotational actions at the hip and knee.)
• To stretch your hamstrings, you need to keep your knee straight and flex your hip (in other words, fold the front of the thigh and the abdomen toward each other). One of yoga's classic hamstring stretches is Uttanasana (Standing Forward Bend), in which the knees are straight, the torso hangs down, and the abdomen eventually rests on the front of the thighs.

WHAT DOES THE QUAD DO?

• Contract your quadriceps (the muscles on the front of your thighs) in forward bends by simple actions like lifting your toes. If your hamstrings are tight, this is an excellent way to help them loosen up. The quads will stabilize your knees and hold them straight in forward bends. By contracting your quads, you'll be taking advantage of a kinesiological law called "reciprocal inhibition," in which your nervous system tells a muscle to let go of its contraction when the opposing muscle has work to do. In forward bends, contracting your quads facilitates the release of the hamstrings.

WHAT AND WHERE IS THE HAMSTRING MUSCLE?

• The hamstrings are the large group of three muscles that fill the back of the thigh.
• The hamstrings insert below the knee on the two lower leg bones, the tibia and fibula.
• Two of the muscles, the semitendinosus and the semimembranosus, are in the medial (inner) section of the thigh. The third, the biceps femoris, is in the lateral (outer) portion of the back of the thigh.
• All three muscles originate on the ischial tuberosity—the bony protuberance at the bottom of the pelvis that is commonly called the sitting bone—and the biceps femoris has an additional attachment on the back of the femur, or thighbone.

 

SUGGESTED POSES TO RELEASE HAMSTRINGS:

COBBLER (BADDHAKONASANA)

• Both hips are externally rotated
• This is abduction of both hips
• This is outer spiral
• How to perform:  Hold feet and press elbows into the lower leg while firmely pressing up wiht the legs, hold for a few breaths then release slowly and press kneeds down with elbows.  Repeat this process then squeeze outer buttock muscles and press lower and upper leg together

 

SEATED FORWARD BEND (PASCHIMOTTANASANA)

• Internal rotation of both legs
• This is adduction of both legs
• This is inner spiral
• How to perform:  place hands at a point on thighs with bent knees and push into it breath in and then exhale relax deeper into the pose with legs more straight, Repeat this process a little at a time.
• Why this works:  this small amount of pressure to trigger muscle spindles that helps release

 

HALF SPLITS (ARDHA HANUMANASANA)

• Contract front psoas muscle to go deeper by titling pelvis
• To stabilize hips one psoas is moving one way the other is moving in opposite direction.  Try to drag back knee to front leg, drag front heel backwards to feel this.
• Contract back leg buttock and front leg quad strongly.
• Apply shins in manually with brick under calf.

BASICS CLASS 9:15AM MARCH 13, 2010 WITH SILVIA

Philosophical Theme: Acceptance  

OPEN WAVE

Sphinx cat/cow Spinx look rt, left, lift center

Table  

WAVE 1 Cat/Cow Cat 1 legged to plank to core plank other leg, alt once each side

Dog pose From Dog Kneeling vastistasana hold

Cat/Cow Child's pose, circle wrists Vajrasana kundalini mudra center, circle wrists down, 1 arm up side bend, other side, both up

Table, puppy, cat 1 legged (side two)  

WAVE 2

Dolphin table twist alternating

Thread the needle Leg extends behind like kneeling side plank

Table to Child's pose Cat/Cow (side 2)

Dog Basic vinyasa

Cobra lifts look rt, look left  

WAVE 3

Sphinx

Dolphin plank

Dolphin  

WAVE 4

FF

Lunge back to Revolved lunge

Prasarita

Transverse lunge

Extended superman warrior 2

Warrior 2 Extended angle Warrior 2 Exit other side, do side 2  

CLOSING

Dog

Child

Dolphin Dolphin Plank, Sphinx

Gecko

Spinal Twist

Savasana

March 12, 2010:  In the book The Five Love Languages Dr Chapman talks about figuring out your primary way of expressing and interpreting love.  Cool concept. I was told about this NYT best seller 2 years ago or more. Finally yesterday I read the book.  What really came through to me from a Yogic perspective is this understanding of how we communicate is the practice of Svadhaya or self-study/self-observation.  If you don't know who you are or what language you're speaking gosh it's going to be a bit more difficult to ask someone else (whether it be a friend or family member or partner) to speak your same language.  And from becoming more expert in your own humanity you learn about other humans.  

In the corporate world I used to tell my staff to apply a variation of the Golden Rule. I said to them don't communicate and treat them the way you want to be spoken to but communicate with them the way THEY want and need to be related to.  This was at the heart of my efforts to teach/coach or otherwise inspire my staff to build relationships with both clients and fellow staff.  Many times they'd come back to tell me a story of how they applied this to home life too and it worked!  

When we come to the mat we have a chance to figure ourselves out a bit and ultimately refine the primary language we speak and practicing in a group we can look around and see maybe the people around us have their own yoga, speak another language.  It is not enough to come from love. We are all hopefully doing that.  We have to take that next step and learn the love languages of our friends and loved one's too.  If I keep speaking Italian and don't ever attempt to learn Japanese which my partner speaks then likely we are not going to be able to connect on a deeper level.  So enjoy this 7th Chakra Namaskar (Salutation) which asks us to unify our energies from 1st through 7th chakras.  And some of the great flow music I choose today I've included below too.  I will offer a second posting about this book all on its own for your non yoga friends to share in if you want to pass it along.  Here's to all of us speaking the languages of Love!  Blessings, Silvia  

 

LOVE LANGUAGE PLAYLIST

Gobinday Mukunday, Spirit Voyage Om Padme Om, Wah!, Ananda, Solar Quest Diarabi, Issa Bagayogo Nogo, Issa Bagayogo High Low, Michael Franti, Spearhead feat. Zap Mama Nobody Right, Nobody Wrong, Michael Franti Aja Uttama, Dave Stringer Ganesha Windmix, Jai Uttal Guru Ram, Mirabai Ceiba Ahimsa, Baird Hersey & Prana    

7th Chakra Namaskar

Start standing in Mountain with HASTA VINYASA – “Conductor arms”

 

INHALE – Reach arms down and out lift left knee Crane

EXHALE – Arms to sides and reach forward Flying Lunge

INHALE – Low Lunge circle arms out and up

EXHALE – Half Splits circle arms down and out

INHALE – High Lunge circle arms forward and up

EXHALE – Prepare

INHALE – Warrior 3 circle arms down and out

EXHALE – Crane circle arms forward and up, lower foot to Mountain

Side 2 begins

INHALE – Tip Toe Pose

EXHALE – Forward Fold arms sweep back and up

INHALE – Tip Toe Pose

EXHALE – Plow

INHALE – Tip Toe Pose

EXHALE – Forward Fold arms sweep back and up

INHALE – Jump to Vajrasana

EXHALE – Camel (Flow circular arms)

INHALE - Plank

EXHALE - Chatarunga

INHALE - Up Dog

EXHALE - Down Dog

CLASS PLAN LEVEL 1: MARCH 8, 2010  EARTHY ENERGY, CALMING BHAVA

OPENING

Vajrasana

Table with toes under wrist stretch

Vajrasana toes under (broken toe pose)

FF Malasana FF  

WAVE 1

Supported W3 Lunge back low Lizard, variations

Triangle to side angle flow (inhale tri/exhale side angle)

Half Splits Low Lunge

FF Malasana (Side 2 begins)   

WAVE 2

Lunge back Lizard variation toes out

Quad breather Twist

Half Splits Low Lunge

High Lunge Warrior 2 (W2 for short) Rev Warrior 2 straight leg Triangle Prasarita twist

W2 to reverse W2 straight leg Side 2  

WAVE 3

FLOW Namaskar from Wave 2 in between Sun Sal A  

WAVE 4

Malasana to Crow

Cobbler

Marychasana C

Janu Sirsasana

Twisted Upavista Konasana to Parsva Upavista Konasana (side bend)

Pigeon Quad breather

Pigeon again  

WAVE 5

Wall Vinyasa for Quad Breather with the wall

King pigeon prep  

CLOSING      

MARCH 7, 2010:  Make up your mind right now about the kind of day you want to have. As Robert Frost writes, "First thing I do in the morning is make up my bed, then I make up my mind."  So we begin every yoga practice and our daily life practice resolute and determined about our intentions.  Now the reality is that when we wake up our minds like our beds might be a bit rumpled up.  So we have to go about the work of tidying up our minds. We do this by conscious breathing, the breath combs our energy just like combing our hair in the same direction brings order to it. And inherent to the breath we are reminded that every inhale we get to begin again, so if we forget what we want, lose track of it or simply stop trying we can persevere and simply BEGIN AGAIN.  

What determination is NOT is it is not anger. We cannot SUSTAIN a determined effort if we are in a state of fear or contraction or isolation. We can only maintain a quiet courage and determination when we open up, we have faith and allow our actions to demonstrate trust in the good of the universe.  You can't be motivated by fear or darkness and expect good things to come of it.  Determination has this quality of perseverance that is that long term practice.   

This is why during the course of our yoga class we practice conscious breathing the whole time until Savasana, to practice staying with and sustaining interest in something (our breath, our life seems to be a good choice).  And then this we apply to our greater intentions.  What do you believe in?  Do you really believe peace is possible? As Eckert Tolle says, "if peace really mattered to you, if it was really important, you would find peace." Imagine if the whole world could maintain its interest in world peace not just for an hour, a day, a week, a year but forever?! And if we forgot we'd just remember how important it was to us and our determination to persevere would continue to ignite our spirit. Like an unknown author writes, "Our I CAN is more important than our IQ."  

So stay with it.  Whatever it is that you've determined is important.  And do not hesitate. Cast away the doubts of whether you're doing the right thing, just stay with it. Too often we give up in our heads way too soon.  Or we allow our hesitations to steal our energy.  Or we let our energy get pulled apart by trying too many different things, at some point the Yoga Sutras advise in facing our obstacles we have to develop a mastery of something. And put your whole heart into that.  

During class we experienced a 3 minute Salutation, an easy Dancing Warrior 1 (from downward dog, 1 leg dog to Warrior A to basic vinyasa) that taught us how to stay with it and persevere. We also practiced an arm balance or two which are poses of concentration, single mindedness (not about actually getting our feet off the ground, just about the trying.) And we did a long series on one side of the body to teach ourselves something about sustaining interest.  Just like the power of this little French girl in this clip to stay with a single story: http://www.youtube.com/watch?v=UM35grvNkss  

I've included our class plan (modified up or down depending on level of class) and the key take always from yesterday's epic practice are this: 1. Make up your mind

2. When you forget, get lost, stop trying then Begin Again is your mantra

3. Stay with it (Determination is perseverance, the ability to sustain interest/action over a long period of time)

4. Don't hesitate.  

So today engage yourself in your life and really go for it!  No more waiting or making excuses. Determine what you want and let's get started. Big love! Silvia    

 

OPENING Supine Cobbler Cobbler abs Frog abs Happy Baby k1 and supine 1 legged twist each side Happy Baby k2 rock and roll to cobbler Cobbler to Upward Plank flow  

WAVE 1 Malasana to Boat 3-5 times Malasana to Forward Flow pulsation Tip Toe Pose (Krama 2 arms up Kalabhati breathing) Hold Crow Tripod 1 legged tripod Half Moon B Standing Splits Pyramid I legged dog, basic vinyasa Jump to Malasana  

WAVE 2 Dancing Warrior 1 Salutation DW1 (Warrior A to Pyramid flow)  

WAVE 3 (Mandala Salutation) Low lunge to Half splits (or full splits) to Low Lunge twist, High Lunge twist, Low Lunge  Revolve lunge Transverse lunge (optional half crow) Low Lunge to Half Splits to Half virasana Low lunge Basic vinyasa (or 1 legged version)  

WAVE 3A - Second Half of Salutation Standing Splits to 1 legged squat 3 x's hold standing splits Bring back foot through to front and sit after balancing in another variation of tip toe pose Right knee is bent/left leg is straight becomes Marychasana C: inhale up, exhale twist Level 1:  Janu Sirsasana to Pigeon to Downward Dog (Optional basic vinyasa) Level 1-2: Marychasana C stand up to Crane to Eka Pada Galavasana to Basic vinyasa  

WAVE 4 Dog Child's Pose Cobbler Seated Cobbler Supine Savasana

FEBRUARY 24TH, 2010:  Good morning friends! I am subbing for Mara at 10:45am Basics and will teach a class focused on something I know personally all too well....Back pain. When I was hit by the car this was the biggest souvenir I had.  I tried everything to feel better! I would have paid any amount of money, gone anywhere in the world, done anything if you could help me make my back pain be less loud! Finally, I found yoga.  And happily as I practice yoga every day in all these years since the accident I am back pain free. This is not a short term fix. This is a lifestyle choice where you have to make the commitment to work harder than your pain and try some yoga poses and breathing for every day of freedom.  Join me to learn more! Here is a great article to read...Love the day, Silvia

 

Back pain is an on-going problem for the majority of adults in most industrialized countries.  Low back injuries usually heal within weeks, but long term healing is often more difficult to achieve.  Rehabilitative exercise is often the key to developing a strong healthy back.  And, according to a recent study in the Annals of Internal Medicine, yoga is more effective for the treatment of back pain than traditional exercise. 

 

Why is Yoga an Effective Way to Treat Back Pain?

 

1) Yoga helps increase strength in very specific muscle groups and works to strengthen all major muscle groups that support the spine.

 

2) The stretching postures in yoga increase blood flow to the tissues that support the spine, improving the health of the intervertebral discs and muscles along the spine.

 

3) Yoga increases flexibility in your shoulders and hips, which decreases demands on your back, and yoga increases flexibility of the muscles in your back and along your spine, allowing your spine to rotate properly.

 

4) Yoga's focus on breathing and connecting breath with movement improves body awareness, making you more conscious of movements that may contribute to back pain.

 

5) The "spine lengthening" poses in yoga promote good posture and proper alignment of the vertebrae.  When the spine lengthens, it naturally moves towards correct alignment.  Having proper posture ensures that you are not placing undue stress upon your back.

 

Understanding Your Back

To take care of your back or to heal it, you must understand it.  Back problems do not occur in a vacuum.  The spine is not an isolated body part. 

The mechanical function of your spine is affected by the alignment, flexibility & strength of many parts of your body including:

• Foot, knee, leg alignment
• Muscle strength of legs, buttocks, back and abdominal wall
• Abdominal protrusion (as with pregnancy, or a beer belly)
• Hip flexibility
• Position of the pelvis (tilted forward, back or to the side)
• Shape and flexibility of the lumbar (lower back) spinal curve
• Shape and flexibility of the thoracic (upper back) spinal curve
• Shape of the cervical (neck) spinal curve
• Shoulder carriage and mobility
• Position of the head in relation to the shoulders

The state of your back is also influenced by:

• Your genetic heritage, Your home, work, transportation, play, community, Your emotional state
• Nutrition, body weight and fat distribution, Prescription and recreational drugs

 

Key Poses That Heal:

1. 1.       Standing Hip Circles - Loosens low back and hips, Strengthens back
2. 2.       Squatting – Opens the pelvis, Stretches hips and lower back, Tones abs, Stretches feet
3. 3.       Kneeling Low Lunge –Stretches hip flexors, Relieves low back pain, Stretches thigh muscles
4. 4.       Cat/Puppy – Increases suppleness of spine, Stretches muscles of the back & neck, Improves posture
5. 5.       Child’s Pose - Relaxes the back & neck, Stretches the spine, Provides a gentle massage to abdominal organs
6. 6.       Cobra – Strengthens the back, Tones the buttocks, Stretches the chest and abdomen, Increases circulation
7. 7.       Knee to Chest – Stretches Lower Back
8. 8.       Spinal Twist – Strengthens abdominal muscles, stretches hips
9. 9.       Bridge (And Pelvic Tilts) - Looses muscles of the low back, Strengthens abs

Spinal Anatomy and Function

The spine is a series of interlocking spool-shaped bones called vertebrae, supported by a complex system of muscles and ligaments.  The hollow spinal canal protects the nerve tissue of the spinal cord.

The arms, legs, chest all attach to the spine, via the shoulder girdle, pelvis and ribs.  The weight of the head is perched on the end of the spine.  Therefore, the spine affects and is affected by every movement your body makes.  For example, if your head is not properly balanced, the natural curve of the neck becomes distorted.  If the arms or legs don’t have full range of motion, the spine must compensate by extra bending and twisting.

Inter-vertebral discs are thick pads of cartilage that separate adjacent vertebrae.  The discs serve as shock absorbers and allow for greater motion between vertebrae, and they distribute weight over a large surface when the spine bends.  When discs degenerate, this weight becomes concentrated on the edges of the vertebrae, resulting in bone spurs.  Discs have no blood supply of their own and are dependent on sponge action for attracting and absorbing nutrients from adjacent tissues.  During non-weight bearing rest, discs expand as they soak up fluid.  In weight-bearing activity, this fluid is squeezed back into the adjacent soft tissue, to be replaced by fresh fluid during the next rest period.  If these normal healing mechanisms are inhibited by poor posture and loss of flexibility, the discs become thin, brittle and easily injured.  This condition, called degenerative disc disease, can lead to bulging or herniated discs.  The movement principles of yoga – “spreading” (creating space in an area), “soaking” (deep breathing during the stretch) and “squeezing” (compressing fluids out of an area) – use the physiology of the disc to help in healing.

Muscles that Act on the Spine

Running parallel to your spine are the erector spinae muscles, deep muscles of the back that support the spine in the upright position.  The erector spinae rotate the spine, bend it backward and sideways, and influence posture by helping create and maintain the proper spinal curves.  If the erector spinae are too tight, they contribute to swayback.  If they are too stretched out, they contribute to a flat back.  If they are overworked, they can go into painful spasms.  Yoga helps maintain back health by both stretching and strengthening the erector spinae.

The lower back is also significantly influenced by three sets of muscles that attach to the pelvis or the lumbar vertebrae: the hip flexors (which raise the thigh toward the chest), the abdominals, and the hamstrings (long muscles on the back of the thigh).  These muscles can create a forward or backward tilt to the pelvis, leading to an increase or decrease in the lumbar curve.  For example, because hip flexors attach to the front of the pelvis, tight hip flexors will tilt the pelvis forward, creating sway back.  Tight hamstrings will tilt it backwards, creating a flat back.  Weak abdominal muscles will allow the pelvis to drop forward and will fail to support the lumbar spine from the front.

Each of your joints is controlled by at least two sets of muscles: the flexors (which bend the joint) and the extensors, which straighten it.  In addition, a number of joints have rotator muscles that twist, turn, or rotate the bones.  Good posture can only exist when the flexors, extensors and rotators are in proper balance.  But often the muscles acting upon a joint are out of balance.  For example, the flexors may be tighter or shorter than the extensors, so that the joint can not be fully straightened; or the muscles that rotate the joint in one direction may be stronger than those that rotate it the other way.  These unequal forces make the joint weaker and more vulnerable.

Many people with back or neck pain suffer from imbalances of the flexors, extensors and rotators of the spine, arms and legs.  With an intelligent program of stretching and strengthening (as with yoga) the muscle groups can be brought back into balance.

 

WAVE 1

Seated pranayama Sun Salutation A  

WAVE 2

Forward Fold (FF) Mountain to Half Moon A FF with yoga mudra

Chair to half chair

Crane W3 to standing splits Baby eagle 2 times

Revolved lunge Low Lunge Standing Splits FF Side 2  

WAVE 3

Chair to half chair

Crane to W3 pulse up and down knee conditioning standing leg

Standing splits

Revolved Lunge High lunge to twist to Revolved Lunge back to high lunge 3x's

From last revolved lunge to Side plank

Basic Vinyasa I leg Dog right, standing splits Side 2  

WAVE 4

FF Mountain Chair, Chair Twist

Eagle pose and eagle arms up and down like ab crunches

Warrior 3 with eagle arms

Warrior A landing backbend with eagle arms

Warrior 2 Reverse Warrior 2 with half cow face arms Prasarita with full cow face arms

Headstand with eagle legs to seated eagle transition (or jump cross legs and sit)

Cow pose side bend, twist

Janu sirsasana side bend Bharavajrasana Pigeon I leg dog vinyasa Side 2  

WAVE 5

1 leg dog right Warrior A with cow arms

Humble Warrior A - fold in half

Warrior 3 with cow arms to Pyramid cow arms

Revolved Triangle

Standing Splits

Standing crane leg extension (Uthita Hasta Padagustasana)

Warrior 3

Low lunge to spinal balance to Sunbird

1 leg dog left Side 2 begins now  

CLOSING WAVE

That includes cooling poses, meditation, Savasana    

FEBRUARY 23, 2010:  Better sleep has been touted for years as one of the benefits of yoga. 

• Today we learn about Yoga for Sleep and improved emotional well-being since there is a link between inability to sleep and anxiety. What is Anxiety?  It is how we manage stress.  What is Stress? The opposite of relaxation.
• Insomnia—the inability to get to sleep or to sleep soundly—can be either temporary or chronic, lasting a few days to weeks.  It affects a whopping 54 percent of adults in the United States at one time or another, and insomnia that lasts more than six weeks may affect from 10 to 15 percent of adults at some point during their lives
• If you've ever had trouble falling asleep at night or staying awake during the day this meets the practical definition of insomnia.  This can be caused by a number of factors.  Yoga offers you a number of ways to relax the parasympathetic nervous system. 

1.       The poses work to reduce muscle tension which can impact our ability to get to sleep and the quality of our sleep. This in turn lowers the levels of the stress hormone cortisol.

2.       The breathing techniques raise levels of carbon dioxide a natural sedative as well as melatonin levels. Both of these helps us sleep.  The other mental payoff from deep breathing is that it increases levels of GABA, a neurotransmitter associated with happy, calm feelings.

3.       The breath linked movement known as vinyasa is a form of meditation that focus the mind through self study known as "Svadhyaya".  Observing what we're thinking and feeling gives us the opportunity to shift our perspective which is known as cognitive-behavioral therapy.  We learn in yoga class techniques to break negative thinking patterns (samskaras).  Simply put you can learn how to worry less by thinking happy thoughts.  And as Deepak Chopra says, "Happy thoughts create happy cells that create happy souls."

BREATHING:  At the core of most anxiety is the breath, or the lack of it.

When you are anxious, natural breathing is inhibited. The diaphragm freezes, failing to move air downward as you inhale, which means that you don't let your lungs fully expand and fill with air. "And when you don't get enough oxygen, the brain receives a 'danger' signal, which perpetuates your mind-body state of anxiety," explains Jonathan Davidson, M.D., director of the Anxiety and Traumatic Stress Program at Duke University Medical Center. "Your breathing quickens and becomes even more shallow; in an extreme case this can lead to a full-blown panic attack, in which the person begins to hyperventilate."

POSES:

According to Baxter Bell, inversions help people switch from the sympathetic nervous system (which includes the fight-or-flight responses) to the parasympathetic nervous system (which handles relaxation) by sending the body a signal that the blood pressure has gone up. In response, the blood vessels constrict and the heartbeat and breathing begin to slow, which causes the mind to relax.

• forward bends such as Uttanasana (Standing Forward Bend), Prasarita Padottanasana (Wide-Legged Standing Forward Bend), Adho Mukha Svanasana (Downward-Facing Dog Pose), Janu Sirsasana (Head-to-Knee Pose), and Paschimottanasana (Seated Forward Bend). You can do them supported if you wish, on blankets or bolsters, and they should be held for five minutes.
• While all of these poses should help, the most important of all is Salamba Sarvangasana (Supported Shoulderstand). When practiced immediately before bed, it prepares the body for sleep. And if done during the day, it may help compensate for some lost sleep. You can also practice it supported on a chair. All inversions—such as Salamba Sirsasana (Supported Headstand), Halasana (Plow Pose), and Viparita Karani (Legs-up-the-Wall Pose)—are helpful to practice when you can't get to sleep.
• Finally, don't forget to practice the very important Savasana (Corpse Pose), unless you do Sarvangasana just prior to sleep. 

Yoga Class Plan for Level 2 Feb 22, 2010:

WAVE 1 Seated pranayama Sun Salutation A  

WAVE 2 FF MOuntain to half moon A FF with yoga mudra Chair to half chair Crane W3 to standing splits Baby eagle 2 times Revolved lunge Low Lunge Standing Splits FF Side 2  

WAVE 3 Chair to half chair Crane to W3 pulse up and down knee Standing splits Revolved Lunge High lunge to twist ot revolved back to high lunge 3x's From last revolved lunge, side plank Vinyasa I leg dog right, standing splits Side 2  

WAVE 4 FF Mountain Chair, Chair Twist Eagle up and down Warrior 3 eagle High lunge or wa landing w2 reverse w2 with half cow arms Prasarita with yoga mudra headstand with eagle legs Cow pose side bend, twist Janu sirsa side bend bharavajrasana pigeon I leg dog vinyasa Side 2  

WAVE 5 1 leg dog right warrior A with cow arms fold in half Warrior 3 with cow arms Pyramid cow arms Revolved triangle Standing Splits Standing crane leg extension Warrior 3 low lunge to spinal balance Sunbird I leg dog left Side 2 begins now  

WAVE 6 CLOSING

Here you guys is my class plan for today the physical focus was backbends and twists!

WAVE 1 Child's pose Child's twist Thread the needle Dog Plank Locust with Yoga Mudra Plank Dog K2 Plank Cobra Plank Dog K3 Basic Vinyasa (Plank, Chatarunga, Updog, Downdog)    

WAVE 2 I leg dog Low lunge stay on ground quad stretch point back foot and lift, Basic vinyasa, side 2 DW1 (I leg dog, Warrior A, Basis Vinyasa) DW 1 Mandala right, right, left, left    

WAVE 3 Chair Crane Eagle W3 Eagle Warrior A Eagle Half Moon B --1 arm variation warrior backbend calle Exhalted Warrior to Half Moon B, 3 times Low lunge with half moon A then Low lunge twist High lunge twist Chair twist Chair SIDE 2 begins  

TRANSITION WAVE Tip toe chair Tip toe pose Boat Boat lower and lift 1 leg alternate Boat to Half boat Mini Savasana Boat to a Lolasana, switch other leg in front Malasana to FF Basic vinyasa    

WAVE 4 Left leg lunge, jump switch (Road Runner!) Warrior A right (with high reverse namaste) Pyramid with regular reverse namaste low Revolved Triangle (release and transition) 1 leg dog Walk dog backwards Standing splits Warrior 3 Crane King Dancer Downward facing bow Walk dog back out to Scorpian Dog (hold foot balance) Scorpian Plank Half bow with both hands Roll the half bow towards long leg side 2 ***Peak Bow***  

WAVE 5 Roll over Bridge arms extended and long tailbone Wheel Optional Wheel 1 armed, 1 legged, both 1 arm/1 leg Eagle Abs Eagle Twist Supine Child's pose Savasana

January 11th, 2010:

Dear Basics Students,

Happy New Year! I want to formally invite you to Wednesday Basics classes at Total Body Yoga with me at 10:45am or 7:30pm!

Personally, my new year started out a bit rocky as a sinus infection and double ear infection came to my body. I tried hard to kick it by myself and as I trudged to the doctor's on Friday, I felt badly that I needed help. But perhaps this was the lesson I needed to learn. We all need help sometimes. The holidays is a time of giving but also receiving and could I gracefully receive the wisdom that my body was telling me, even if I didn't want to listen? I was reminded of this sweet idea at Family Yoga with Mary Saturday night where we "helped" each other lift into side plank. Oh, so much easier and sweet when someone gently lifted my hips! Finally, one last reminder at a therapeutics training yesterday where Noah Maze helped me with a hip pop that I've had my entire life. 5 minutes with him and it completely went away! So I need to remember these reminders when my pride gets in the way saying "I can do this alone! I don't need anyone!" It's our true nature to be connected to one another and to make things easier and sweeter for one another not harder.

So connect with me and other yogis this Wednesday! To help make our poses a little easier and less painful in the upper body, we will be examining the 5 arm positions and correct shoulder alignment in:

Tadasana (Mountain)
Adho Mukha Svanasana (Downward Facing dog)
Bhjangasana (Cobra)
Plankasana (Plank)
Vrksasana (Tree)
Trikonasana (Triangle)
Parsvakonasana (Side-angle pose)

Correct alignment in the shoulders and the torso can make our poses so much more light and comfortable. Yoga doesn't have to be painful in wrists, elbows, neck or shoulders (or really anywhere!). There is never the need to "push through the pain." Pain is our body telling us where we are out of alignment and where we need some shifts in the body. So please don't be shy to ask in class when something doesn't feel right. When we learn correct alignment of the upper body, we have more freedom and grace in the poses so that we can shine out to express our own unique spirit!

Hope to see you on the mat this Wednesday!
With gratitude, Mara

JANUARY 8TH, 2010: Great times had on teaching a mini-workshop on the practice of Downward Facing Dog. And we then took apart the Basic Vinyasa (Downward Dog, Plank, Chatarunga, Upward Facing Dog, Downward Dog). It was an extravaganza of practice, props, partnering together leading to an amazing experience! Love to you all who braved the snow, Silvia

Benefits of Downward Facing Dog 

The role of downward facing dog is vast. Done properly and consistently, the most noticeable benefits include:

• Stronger hands, wrists, low-back, hamstrings, calves and Achilles tendon
• Decrease in back pain by strengthening the entire back and shoulder girdle
• Elongated shoulders and shoulder blade area
• Decrease in tension and headaches by elongating the cervical spine and neck and relaxing the head
• Deepened respiration
• Decreased anxiety
• Increased full-body circulation

 

For the regular person or yogi, downward facing dog elongates and lengthens the back. Think about how critical this is for someone who works in an office who is hunched over at a desk all day. As a matter of fact, most people--from office workers to drivers, teachers and moms--are in a constant forward bend all day and would benefit immensely by stretching and lengthening the back shoulders and front body. Additionally, downward facing dog is a mild inversion since the head is lower than the hips, and inversions are great for increasing blood flow to the brain and eyes. And because it stimulates the nervous system, it also helps with memory and concentration.

For the athlete, this pose is essential for assessing postural needs and imbalances. It is an important habit for athletes to check themselves frequently for problems. This pose is a gentle way for athletes to open the hamstrings for quickness and speed, stretch shoulders, and keep wrists strong and supple--for grip strength in baseball and for pushing on the offensive line. Keeping the lower back open and strong, complimenting a strong core is important for agility on fields from soccer and football to tennis and golf, this is especially important for Cyclists too. Finally, the pose helps to stretch toes, calves and arches, and feet--and having flexible feet translates directly to speed in any sport that involves running.

OCTOBER 27, 2009:  Our Basics class tonight was dedicated to learning about the long-term healing that yoga provides for folks suffering from back pain which statistically could be as high as 80% of Americans.  I have a more complete handout that was distributed just email me silvia@totalbodyyoga.com if you want the whole thing. Otherwise here were the poses we focused on and practiced. Enjoy! Silvia

The Benefits of Key Poses That Heal Back Pain:

1.       Standing Hip Circles - Loosens low back and hips, Strengthens back

2.       Squatting – Opens the pelvis, Stretches hips and lower back, Tones abs, Stretches feet

3.       Kneeling Low Lunge –Stretches hip flexors, Relieves low back pain, Stretches thigh muscles

4.       Cat/Puppy – Increases suppleness of spine, Stretches muscles of the back & neck, Improves posture

5.       Child’s Pose - Relaxes the back & neck, Stretches the spine, Provides a gentle massage to abdominal organs

6.       Cobra – Strengthens the back, Tones the buttocks, Stretches the chest and abdomen, Increases circulation

7.       Knee to Chest – Stretches Lower Back

8.       Spinal Twist – Strengthens abdominal muscles, stretches hips

9.       Bridge (And Pelvic Tilts) - Looses muscles of the low back, Strengthens abs