Sleeping with Asana

Perhaps its my yoga practice, that is the explanation to my sleep pattern that I am so grateful for!

I clipped this from an article at YogaJournal.com, I found it very interesting, and is just one more documentation to apply to Holistic Healing through the practice of yoga. This story focuses on resting well, and looking specifically at Chronic Fatigue Syndrome. There are numerous holistic healing articles at yogajournal.com if you're interested. Enjoy, And sleep well! 

~Jenna 

Why Does Yoga Work?

Scientists don't know why yoga helps people with CFS, but yoga instructors believe they do. They cite the following reasons.

YOGA HELPS WITHOUT HURTING. Research shows that mild exercise can help people with CFS recover their strength. Yoga's gentle, restorative poses increase circulation and oxygen flow—keys to healing—without irritating the body. (Raising heart rate and blood pressure and creating more lactic acid in more rigorous forms of exercise can trigger a worsening of symptoms.) "The body responds to gentleness," says Jenni Fox, a yoga teacher in Santa Cruz, California, and co-owner of Yoga-Nia Adventures. "What's important is to make space for energy to flow within the body and open the heart. You can do all the 'right' restorative poses, but if you see the poses as a way to 'fix' the body rather than a way to take you to a state of compassionate acceptance, it's difficult to receive the healing yoga can bring."

YOGA BALANCES. Often, people with chronic fatigue are out of touch with their natural human rhythms. They moved too fast, did too much, and their bodies have run down. Yoga helps them find a slower, more natural pace. "It's about getting such people to listen to themselves," says Charles Matkin, codirector of Mind Body Therapies at Haelth, a complementary health center in New York City. "It's about forming discipline—the discipline of peace surrounding something you feel out of control with. Rather than a discipline of more and more, it can be the discipline of less and less, a nonobsessive daily practice."

YOGA ENERGIZES. "A person with CFS struggles with depleted energy, and yoga helps restore energy to the fatigued body, allowing the cells, senses, and nerves to quiet down," says Fox. Some helpful poses include the following:

Forward bends soothe the nervous system by allowing energy to flow to the spinal column while increasing blood and oxygen flow to the heart and head.

A supported

Adho Mukha Svanasana (Downward-Facing Dog) fosters blood flow to the head, neck, and heart.

Uttanasana (Standing Forward Bend) soothes the nervous system, gradually increases blood flow to the brain, and frees the respiratory muscles of the neck from tension.

Lying over cross-bolsters can help stimulate the nervous system in a quiet way and increase circulation to the adrenals, thyroid, and kidneys, which are a storehouse of energy.

YOGA EMPOWERS. Instructors agree it empowers CFS sufferers in a way nothing else can: "Those who suffer get better when they're actively involved," says Fox.

YOGA TEACHES STILLNESS. "Patanjali says if we can sit quietly with our bodies for a while, we grow in our capacity to be," says Fox. "I think that for people who have CFS, it can be a gift to learn how to remain in a place for a longer period of time. Life is always flowing through us, even when we're not moving outwardly. Being still is an opportunity to listen to the many beautiful things the body has to say that we haven't been listening to."

To read the entire brilliant article follow: 

http://www.yogajournal.com/health/124

Beauty of the Summer Solstice

In honor of the Summer Solstice yesterday, June 21, I was happy to share a beautiful yoga practice with my niece, step-sister, and mom, and together we completed 108 sun salutations.

The day of the summer solstice is the longest day of the year. It is the day of our beautiful Earth’s Northern Hemisphere’s furthest tilt toward the sun. On this day that the Earth’s gradual tilt on its axis stands still, is our greatest opportunity to salute the sun with an asana and breathing practice, sending immense gratitude and thanks for the universe and its workings to sustain our human society, where life is so vibrant and abundant.

The number 108 is a sacred number in yoga and dharma based practices. With endless meaning and interpretation, 108 is the number of beads found on mala bracelets. These 108 beads are counted during the practice and repetition of a mantra (sounds, vibrations or words, believed to be capable of leading to self transformation). The diameter of the Sun is 108 times the diameter of the Earth, and the distance from the sun to the Earth is 108 times the diameter of the sun.
The subtle lines of energy that run through the body intersect at 7 points along the midline of the body; these intersection points are known as chakras. The heart chakra is believed to be a total of 108 energy lines joining at one center, the heart.
The number 108 appears countless times through history, in mathematics, astrology, psychology, religion and arts, literature and the list goes on…..

The day of the summer solstice is the ideal opportunity to express our most vivacious form of creativity and use our body as expression. In my 108 rounds of sun salutes (Surya Namaskara), on the inhale, the Sun’s generous energy brought my body to life, and on the exhale I returned the breath of energy in gratefulness for the life I have been honored to live under the guidance of our mystical universe.

On this day I was able to come back and reflect on how grateful and appreciative I am for this very Earth we stand, live and breathe on. In all of the love that it has shown for our global society, just taking a moment out of each day is the very least I can do to offer my warm, heart-felt thank you, even if that’s all that I’m capable of giving back in that very moment.

Namaste to the Sun, our Earth, and Moon too.

New Classes and New Website!

The last couple of weeks have been an incredible whirlwind of my yoga "career" coming together. I quote "career", because primarily it is a passion: to simply provide the remarkable space and guidance of a yoga practice, and from there, its all in the hands of the miracle of yoga itself. I have every intension of continuing on this path for the rest of my life, and I wake up everyday feeling infinite gratitude in being blessed to have complete access to such a wonderful, beautiful practice and art.

My website has just launched, please visit:  www.yogawithjenna.com

My class schedule in Santa Cruz is as follows:

Tues:  

10am - 11am Yin Yoga @ Zen Capistrano

Weds:  

12pm - 1pm Lunch Power Flow @ Pleasure Point Fitness & Dance

Thurs: 

10am - 11am Special Needs Yoga @ HOPE

12pm - 1pm Lunch Time Power Yoga and Core @ Zen Capistrano

6:30pm - 7:45pm Vinyasa Flow 1/2 @ Pleasure Point Fitness & Dance

I also am taking privates and small groups, which the rates will vary depending on size of group/time of class. 

Here are the links for Zen and Pleasure Point Fitness & Dance: 

http://www.zencapistrano.com/

http://pleasurepointfdc.net/

(My classes will being next week, and I may not be on their posted schedule yet).

Also I will be subbing classes quite a bit at Spa Fitness in Watsonville this summer! 

Here is the link: 

http://www.spafitness.com/aerobics3.php

My first class subbed there will be this Saturday at 10, then next Friday, June 5 at 10am. 

Top 10 Reasons to Give Yoga a Try

According to Yoga Alliance

1. STRESS RELIEF:  Yoga reduces the physical effects of stress on the body. By encouraging 

relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits 

include lowering blood pressure and heart rate, improving digestion and boosting the 

immune system as well as easing symptoms of conditions such as anxiety, depression, 

fatigue, asthma and insomnia. 

2. PAIN RELIEF:  Yoga can ease pain. Studies have demonstrated that practicing yoga 

asanas (postures), meditation or a combination of the two, reduced pain for people with 

conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as 

well as arthritis, back and neck pain, and other chronic conditions.  Some practitioners 

report that even emotional pain can be eased through the practice of yoga. 

3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to 

improve lung function, trigger the body’s relaxation response and increase the amount of 

oxygen available to the body. 

4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement 

and reducing aches and pains. Many people can’t touch their toes during their first yoga 

class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons 

and muscles lengthen, increasing elasticity, making more poses possible.  Yoga also helps to 

improve body alignment resulting in better posture and helping to relieve back, neck, joint 

and muscle problems. 

5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to 

increase strength literally from head to toe. And, while these postures strengthen the body, 

they also provide an additional benefit of helping to relieve muscular tension.

6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by 

reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga 

also encourages healthy eating habits and provides a heightened sense of well being and 

self esteem. 

7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various 

poses, more efficiently moves oxygenated blood to the body’s cells. 

8. CARDIOVASCULAR CONDITIONING:  Even gentle yoga practice can provide cardio- 

vascular benefits by lowering resting heart rate, increasing endurance and improving 

oxygen uptake during exercise. 

9. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware 

and to help create mind body health. It opens the way to improved concentration, coordi- 

nation, reaction time and memory. 

10. INNER PEACE: The meditative aspects of yoga help many to reach a deeper, more 

spiritual and more satisfying place in their lives.  Many who begin to practice for other 

reasons have reported this to be a key reason that yoga has become an essential part of 

their daily lives. 

For more information please www.yogaalliance.org and www.yogadayusa.com 

The Healing Program; Intro

In a 10 hour teacher training workshop with Mark Stephens "Working with Injuries", I was able to learn about and explore the path of working with physical injuries (as well as spiritual and emotional, though I'll save that for later) in a yoga class setting. 

Experiencing injuries as a yoga student, either within your practice, or outside of, can be looked at under a positive light. With a muscle tear or strain for example, rather that just the basic TLC that it needs, we can use this opportunity to explore, and learn about the anatomy, and physiological aspects, focusing on this area. Injuries in this way can be like teachers, in opening doors and guiding us towards finding something new, and understanding ourselves even further. 

As a teacher, it is first important to make an assessment, and work towards understanding how a student came to be a certain way, in a certain area of the body, or with yoga, in a certain asana.  With a student that comes to class with lordosis, overly inward curvature of the lumbar spine, the teacher should primarily investigate in way to understand the students history, lifestyle, genetics, past traumas, and the list goes on.  Assist the student at hand in discovering the cause. For example: perhaps the lordosis stems from long distance running and concentric use of the hip flexor muscles, eccentric use of the hamstrings. Its important also to be aware of when the pain/discomfort occurs, where, and the entire scope of circumstances under which the student faces their challenges. There are innumerable factors that can come into play here, including: daily activity, occupation (daily activity), diet, substance use, patterns of rest, as well as medication. 

Other considerations of "why?" May or may not include for you: Questions on your own karma, your current and past surrounding, all that may directly or indirectly affect your physical being. How we live, as far as overall lifestyle in general, is embodied within us, and results in physical condition; whether that condition is positive or negative.... again the question that depends in large part on our own perception.  

In order to fulfill my position as a yoga teacher, I’ll be happy to always share advice for healthy lifestyle, and more. With knowledge of injuries or challenges in students, friends, family, I’ll offer guidance and support according to specific needs, and my knowledge and teacher training on the particular issues. The space under which I will offer the practice, will be a welcoming one, a safe place for everyone, always. 

Its important for students to really acknowledge any pain they are feeling. Pain is a tool, a voice coming from the body, reminding us of our limits. Rather than fighting, or all together ignoring the inner voice of pain, we should explore. As a teacher, being aware of the 5 yamas, and in working with injuries, the yama: Aparagraha. Aparagraha is non-attachment, non-possessiveness, and towards our students, not pushing them to “go for it”, but explore on their own, at their own will, and by the will of their body. 

It is important to remember always, that as a yoga teacher, and though you may consider yourself knowledgeable enough to make these assessments and prescriptions, make sure that your student, or the person with injuries at hand is aware that you are not a doctor, and offer encouragement for them to seek outside, professional advice when necessary.  

I will continue over time, to write more on the valuable information I have to share on specific injuries. Coming soon.... The first assessment. (Followed by specific injury in ankle, knees, low back, etc, etc). 

Subjective Yoga; Beauty

As I have spent much of the last year in exploration of my self, the practice of yoga, and a greater picture life has to offer each and every being, I’ll work on these short write ups, and offer them to share with you. All that I ask is to read, hear, consider the point made which I feel myself growing even more so attached to. What I don’t want, is for you each to take my word. Disagree where and whenever you feel fit, but appreciate just the way your mind opens to discovery and question of something deeper than just  the ordinary ins and outs that many people tend to see day in and day out. A lot of what I write and share here goes beyond factual, into the realm of spirituality. Spirituality is unique for every person; subjective, and open to creativity and exploration individually, making it perhaps the most beautiful of all. That being said, I wont hold myself back from expression of all that I am learning, both in the outside world, but even more importantly in myself. Feedback, question, and even intelligent criticism is appreciated always. 

True Detox

I spent the evening in a deeply insightful, detox flow workshop with Seane Corn, and here's a brief recap of the message I feel lucky to have taken home: 

Detox begins with the question: not “What are you eating?”, but “What’s eating you?” What are you eating, and WHY. In the start of the detox workshop this weekend, I really felt connected to a few key points, and a larger message, all that came up in the topic of detox of the body.
When ‘detox’ is mentioned, most people tend to skim the surface of deeper issues, looking at what to eat and how to get healthy. Rather that asking, how to ‘get’ heathy, a better question would be: How to embody an optimal-health fullness of life, lifestyle. This optimal goal, once attained, will serve us in body, mind and spirit. Ideally, we’ll someday be able to find ourselves content, and gracefully accepting of our true self, at its rawest, barest form. We will trust and embrace all that we know, and from that centeredness and presence, shine from the inside out, holding nothing back in question, and just releasing the energy contained within, the confidence and surety we have in who we are. 

With a strong sense of self, we’ll find comfort and health in the 3rd chakra (chakras being 7 subtle energy centers found throughout our body, that channel vibrance of life when released and work from a healthy state). In our 3rd chakra, Manipura chakra, is where we identify with self, the ego. Insecurity, unsettling, and deeper emotions are stored here, and with lack of self acceptance, trust and acknowledgement, we tend to act out towards often harmful answers to solve these unresolved feelings inside of us, the feelings that live on in most of us under shadows. Harmful answers we come by may involve food, alcohol, drug abuse, sexual abuse, and tensions such as stress, all of which are toxins to the body. By our emotions, and all that we think and feel, our body holds on and remembers. Without the proper handling of, and surrender to emotions and inner voice, we’ll continue to act in resistance, by burying our fears, wounds and distress with harmful outside sources.
Until we can let go of that resistance, and surrender to what is, our body will be effected both in spirit and physically. Our nervous system, immune system, digestive system, hormonal system and the list goes on, are all directly effected by these toxins that exist due to our inability and unwillingness to release, accept and surrender to.
In every person, be ready to purify the shadow that lives within you, and surrender to all that comes up in a yoga practice. The practice of vinyasa, the dynamic movement of asana, is a practice to release toxins and reach lymphatic flow, the release of water retention of toxins in the body. Through this detoxifying movement, as waste leaves the body through sweat and breath, let go of resistance, and embrace the path that your intuition is directing you towards.

The only thing we are guaranteed to be undoubtedly capable of changing in the world individually, is our own perception. All that physically exists may or may not be altered by our efforts and karma, but our perception is the key and ticket above all other external events and influences. Perception is everything, and with that, we’ll find brighter paths.

A Vinyasa Flow Detox Sequence:

Begin lying on back, eyes closed, exploring with the hands, the lower pelvic area, stomach area, liver and kidney area. Increasing awareness of the location and existence of the essential, vital organs.

In each asana, spend at least a few minutes. In the vinyasa flow sequence between asanas and in the first sun salutations, move with the breath. In a detox flow, it is important to be aware of space in the pelvis area, very limited compression. Don't let yourself drop to what is regularly your deepest edge of the asana. Explore proper alignment, slow conscious movement into the pose, to keep the pelvis neutrally aligned with the rest of the skeleton, in order to maintain open space for the intestine to work to detox. 

Begin in easy twist, from back, legs together, knees bent. first twist to the right, then left.
(Do this twice, the 1st time more dynamic than the 2nd. The 2nd time giving in to the stretch).

Cat-Cow
Down Dog
Sun Salutations A and B, 5 times through each, moving with breath.

Plank, draw in one knee at a time toward forehead, drawing up and stabilizing through the core. Hold on each side for a few minutes.

Plank. Drop to forearms, walk feet in to dolphin.

Walk feet out to forearm plank. Hold for minute or two, then lift one foot at a time, holding each for a minute.

Warrior 1
Warrior 2
Side warrior
Triangle
Parsvottanasana: Intense forward (knee to forehead stretch)
Revolved Triangle
Revolved Cresent
Revolved Utkatasana

Bridge
Urdhva Danurasana (Upward Bow)

Happy baby
Easy twist

pigeon lying on the back

baddha konasana (Bound Angle Pose)

Savasana

Dinner Table Discussions

At dinner tonight, I had one of those deep insightful conversations with a friend over yoga in general. He has known me for some time, in fact he knows me very well. The questions he raised were genuine and triggered something inside of me that really just set me off on a very positive rampage. I hope this doesn’t come across as hostile towards him or any of the questions, topics, or our general conversation. I am completely grateful for these conversations, and I hopeful they’ll forever come up. These talks are the moments I thrive on! 

I’ve recorded much of the conversation we had tonight (hours later when I arrive home and ran for my computer), and overtime I’ll write little pieces on the topic and individual questions that I did my best to answer. Here’s the first for starters: 

Friend: So where can I find that “centeredness” you refer to? Why not in running? Rock climbing? What is the difference and how can you differentiate between what people take from each?

Myself: What I take form yoga today and what I took from it 5 years ago are worlds apart. I don’t put either of those individual practices above any other; it is all a part of the greater learning experience. As a past runner and gym-timer, I can answer honestly by saying that yoga is what lead me to be in touch with my deeper spirit, my deeper sense of self. While running a trail, thoughts wonder high, low, past, present and future. I laugh out loud at the sudden memory of a black eye at the age of 10; and a sudden deep breath arrises at the anxiety of a test awaiting in the week to come. While my body is moving, working and warm, my mind is dancing with shifting thoughts, like the changing scenery as my feet take me mile by mile. Versus yoga, where my mind is directed inside. I am aware of myself entirely: my body, my movement, my breath and my connection to each of these aspects with emotion; rising and falling energy. This is where I get more personal than I’d typically like, but when I leave a yoga class, after having the complete practice I’ve just mentioned, I find myself in a complete state of bliss. Words cannot describe the true feelings. After spending some substantial time in the day, connecting movement and meditation, I walk out of the class smiling from head to toe. I’m centered. And after the time I just spent focused on nothing but myself, I am lucky enough to now know myself truer, and deeper, and with even more appreciation. Where a yoga practice can take you, I highly recommend it :) 

How to get there: Start small. I began simply by focusing on my breath, and often use this same technique. This is a tool for drawing awareness inside. The body moves with breath; there is literally not a single moment in any one person’s life that we are able to find complete stillness; this is the gift of being alive. So focus on that life force from with in; visualize your inhales as it lifts you higher, expands across your chest, and creates a little bit more space from within. On the exhales, feel your tendency and ability to relax; let go of any tension you hold tightly to. As your mind takes off and wonders from the focus of breath to the dancing images and ideas the day brings, acknowledge those ideas, greet them, and let them pass. Bring yourself back to your breath, and repeat this as necessary, bringing yourself back to you.   

Nothing Beyond Her Reach ~ An article from the Art of Yoga Project

The Art of Yoga Project

Non-Profit or Education (non-religious)
Palo Alto, CA
The Art of Yoga Project

Teen Girls, Yoga, Meditation, and Jail

4/17/09 2:46 PM
Users have rated this: Inspiring (19) Useful (2) Funny (0) Total views: 300

You see those four words and it’s not hard to figure out which one doesn’t belong. To me, they all fit together perfectly. That’s my work. It’s a non-profit 501(c)(3) called The Art of Yoga Project (theartofyogaproject.org) and the way it all went down is a story indeed.

I am a family nurse practitioner. I had been working for several years in family practice. I treated many young women with anxiety, depression, eating disorders, substance abuse, and other self-harming behaviors such as self-cutting and unsafe sex. I often felt that the medical approach fell short in its scope of treatment. I realized that unless a girl had a reverence for herself and her body, she was unlikely to change her high-risk behavior. In other words, prescriptions and health education only went so far. I wanted to work on a more fundamental level---her very thought patterns. I felt that a girl would not “just say no” or practice safe sex or perhaps even take the medication I carefully prescribed unless she had developed three things: self-awareness, self-respect, and self-control.

I targeted the program to the girls I felt needed it most—those within the juvenile justice system. And believe it or not, after just 3 years, The Art of Yoga Project (AYP) has earned the support of key decision makers within the system — Judges and Chiefs of Probation! That’s because our programs are profound, powerful and effective. We have a problem with overcrowding in our California prisons. The Art of Yoga Project has an innovative solution!

Today, we serve over 500 girls a year in 3 San Francisco Bay Area County detention centers as an integral and mandatory part of their rehabilitation program. Our vision is to guide these young women toward life-long accountability and wellness.

Today AYP is thriving; our business now requires program development, strategic planning, marketing, operations, and fund development. We have a strong team of professionals and dedicated volunteers; board members with expertise in law, educational policy, management, and institutional fundraising, a Harvard doctoral graduate led research team, a diverse pool of certified yoga, creative writing and art teachers. The Art of Yoga Project where Nothing is beyond her reach!

“Before I participated in the program, I didn't care about my life… (AYP) made me realize I am doing all this stuff, and I could end up dying from it. It makes everybody else suffer... It showed me how to care about my life." ~ AYP participant


Advice for others:
The curriculum I created combining health education, yoga practice, meditation, breathing techniques, creative arts and writing is the cornerstone of our work. We use it as the basis to expand nationwide through our Affiliates network. We offer a portfolio of classes to bring our services beyond the juvenile halls to our community. These initiatives strengthen our organization by providing a revenue stream to supplement our funds from donors, foundations and the communities in which we serve.

This link to find published article by The Art of Yoga Project:

http://community.intuit.com/contests/aV6DDYFoKqllvkab8P4pmk

www.theartofyogaproject.org

Hope Yoga with Developmentally Disabled Adults

Yoga Stretch with Developmentally Disabled Adults

I first began working with disabled adults at HOPE Center in Aptos in early February. I am now at my 10th week in working with them, leading them through a 45 minute yoga class once a week. The first two weeks I was there, we didn’t do any yoga at all, I just hung out with them, worked on puzzles and led games of bingo. I needed some time to really get to know them, to see where they were at both physically and emotionally, so that I could build class sequences and be fully prepared to guide them through a successful yoga practice.

Looking back on our first class together and comparing it to our class yesterday, WOW is not enough of a word to describe how far we have come together. What I learned by the full time staff on my first day, was that with this group, they are often challenged by changes in their daily schedule. They look forward to what they know lies ahead in the proceeding hours of the day. They had been practicing with an easy, AM Yoga video for quite a while, and seemed to really enjoy it. In order to ease them through the adjustment of doing yoga by video to doing yoga with me, the first day I let the video play. I laid the mats out for each of them, and started the video. Through the next hour, I was on my feet the entire class, moving from mat to mat, demonstrating proper form, adjusting alignment, communicating and encouraging, which is especially important with this group.

Over the next few weeks, I stayed with this video, and acted as an assistant to the yogi their eyes were attached to on screen. In order to shift their attention, I turned the volume of the video down, and led them by my voice. They had the sequence memorized, and as I slowly worked to integrated new stretches and movements, it took a lot of direct attention around the room to the individuals that had a tendency to sit and watch at first.

I was nervous the first day that I came in with my own music, and my own sequence built for them. As usual, they hurried to the floor area where we set up for class and I brought the CD player out. I started the beautiful, peaceful playlist I had come up with for the class, and I had the whole room’s attention. Usually there are about 4 or 5 that are very much into their own magazine, or sewing pattern, or puzzle. With the music, and seeing me set up ready to lead the next 45 minutes of Yoga Stretch, all eyes were on me, and the first day occurred where nearly all of them were following along and thoroughly loving every minute of it.

As I lead them through easy stretches, and very basic core exercises, I take the time that I have to wander through to give one-on-one, hands-on or verbal attention where it is needed to guide them into proper placement for each asana and stretch.

This group that I teach is given the option of participating in the Yoga Stretch class, and I usually have about 5 or 6 on the floor, on mats with me, and anywhere from 2-5 in their chairs following along as best they can from their seated chair position. In developing the basic sequence that I use, I went through each section of the class and came up with alternate options for those in their chairs.

The rewards of the teaching this class have proven to be endless. The greatest by far, is the expressions of pure excitement that comes to their faces now when I walk in the door, and the wide smiles and applaud that I receive after they sit quietly at the end and I tell them ‘namaste’ and thank you for joining me in Yoga Stretch. Their playful energy is infectious, and their gratitude towards each other, the staff and myself is sincere and heart warming.

My Learning Experience:
Working with this group has been the greatest learning experience for me as a new yoga teacher in so many ways.

As much as I am able to, I am moving around the group with hands-on, assisting them where they are having trouble following by demonstration. The entire sequence that I have created for them is as basic as possible, so that they understand and can replicate with out getting frustrated and discouraged.

My biggest challenge by far, is the fact that all eyes are on me, constantly. When I am done at the front of them room with my initial demonstration, and I get up to help someone more directly, every head slowly turns to follow me, and see where I am going, what I am doing. This just takes verbal encouragement to stay focused on themselves, their bodies and their breath. I remind them that they can still hear me, no matter where I am at in the room, and I instruct them to stay with the stretch, taking deep, complete breaths. I’m hopeful that with time, they will get used to me floating around without having to follow me with their eyes. At the beginning of the class, I direct them to sit comfortably with their eyes closed, and this along takes some time and continued encouragement. It seems as if they may be worried about missing something if they don’t have their eyes on me. Eventually, by seeing me demonstrate, and my repetitive cue to take deep full breaths, quiet their thoughts, and turn their attention inside, most of them eventually give in to the moment to truly relax.

This group of developmentally disabled adults at HOPE are reminded daily of where their own space is, and to limit their tendency to reach out to touch others to a simple hand shake. Upon first being introduced, each of them had the perfect hand shake down, and as a relationship grows between us, they often want to reach out for a hug. At this point, I’ve learned to remind them of our rules at HOPE that hand shakes are ok, or single arm side-hug. Having spent the first couple of weeks with this group without diving into a yoga class helped me to understand this, and I am able to be adequately prepared to react with ease when they begin to go too far, or come too close.

In guiding them through the Yoga Stretch class, verbal communication is very important for the above reason. In order for them to get the most out of our class together, it is necessary that I move from mat to mat and often hands-on assist in guiding them into correct alignment. I bring myself to face them first, make sure to have eye to eye contact, and clearly explain my intentions in hands-on adjustments, and make sure that their approval is clear before I move ahead to help them further.

Yoga-Stretch Sequence Example:

Begin quiet, soft, peaceful music and direct them to sit comfortably with eyes closed.
Soft, gentle neck rolls
Easy parsvottanasana arms behind back (seated)
Shake/Move shoulders and wrists
Cat-Cow with variations
Bado Konasana
Easy Garudasana arms (seated)
Easy Core Work
Easy Twist, knee to chest from back
Seated Side stretch
Janu Sirsasana
Paschimotanasana
Savasana

Living In Awareness at Esalen

In early February I was blessed to receive the gift of spending a weekend surrounded by nature and peace, while becoming fully in tune with all that is going on inside of me, and all that I truly am. At Esalen in Big Sur, Mike and I attended a weekend retreat with Sri Raniji Kumra, where we focused on Living in Awareness, and were very fortunate to have received numerous heart to heart blessings. 

What I became aware of in my time here, was the idea that most of us tend to look towards each other for happiness, and often fulfillment. I find it agreeable to say that community relationships are invaluable; however, it is important to understand that true contentedness, ease and pleasure in life must first and foremost be discovered from within. As Raniji mentioned, "You can achieve all things in the physical domain, but still find yourself unhappy due to emptiness.." What we must be aware of is all that is going on inside of ourselves; we must acknowledge who we are, the emotions, thoughts, ideas and passions that make us "what is." I was reminded by Raniji, that the journey begins with "what is", not "what should be."

Once you are able to look inside, and clearly acknowledge all that is there, all that exists in raw form inside of who you are, and stripped free of the decades of layers of all physical and emotional experience... And then the next step is let go, clear your slate of any judgements made, release the presumption that you 'know', based purely on perception of your past.  

I arrived at this weekend retreat convinced that I was content in each relationship in my life. After days of quietly reflecting, and listening to my inner-most soul, a light had been switched on, a light that I didn't know existed in this body of mine. With energy that rose, all then current thoughts and feelings took over, and I witnessed, silently reminding myself to just be aware, to let the thought exist, feel it move through, let it come and watch as it leaves. This went on for the weekend, as I sat in physical silence, hearing so many whispers of my life echoing through my heart and my being.

I left Esalen with immense gratitude for all that I have, and for all that I am. The fundamental idea of the weekend was to experience all. All beauty, and all pain. "Experience it, and be free of it - don't sweep it under the carpet, or save it for a rainy day - experience it completely, and then move on." 

"Be aware, of all that is inside of you - No wrong decision can be made from here." ~ Sri Raniji Kumra. 

LivingInAwareness.org

A Tool for Life

Everyone has some tool for which they utilize in order to strip down to their barest of emotions, feelings and true self. Many people will work what may seem to be endlessly to discover that tool, and once it is found, embrace it for all that it is. For me that tool is the practice of asanas and pranayama on my yoga mat.
Not to say that after my first experience on the mat I was able embody the feelings found at the deepest point inside of my soul, it was after years of commitment to exploration, that I am able to celebrate my personal path to finding balance, peace, and acceptance within.
Through the practice of yoga, as I spent many days, months, and years developing a wholehearted, devoted and passionate work of art through movement, I have found in myself the ability to acknowledge all that takes place inside of me, from the physical body, to soul. With that ability, comes awareness of inner-most and deepest of emotions. The practice that I have developed on my mat, has taught me to be able to let those feelings in, watch them come, watch them stir, watch my reaction from almost a third person point of view, and finally watch them go.
The acceptance of these inner reactions, is truly a gift, but not something that I believe will ever come easily. Every soul here with us on Earth, carries within, a beauty that comes along with truly living to the fullest. That beauty develops with time, with life and with living each moment to the fullest. Remember this, and next time your heart tugs, be a witness and acknowledge all that is going on inside.

Start At Your Heart

What I have found to be true, though I still often have to be reminded, is that the difference you wish to see in the world, must first come from with in you. Recently, I have found myself to have been deeply moved by the notion of contributing towards creating a better space of our global community. However, before I can sustainably pledge my time, effort and energy I must first be grounded in who I am. And this is where yoga comes in. Right now I can say, that I'm on the path of discovery, and I'm feeling radically stimulated just by what I have come to discover already.  

Yoga Journal Conference, day one, most moving day of my life so far

Truly. And that is why I sit here, sweaty yoga outfit and all; trust me that shower is calling my name. But what is more to me, is the day that I just finished. Honestly, I'm not sure where to start, and I can already promise that more is to come later, but I must touch on the yoga class I just return from. I've been in various classes where I've witness a yogi moving through their emotions, so much, that tears litterally fall from their eyes, and movement, connection of body, breath and soul, over rules the will-power that they've been battling up until that point to hold it all back. Each time I'm present to this, I'm a mix of reactions. I'm envious, I'm curious, and I want to be there for them right then. Tonight (as well as earlier today, more on that later) I was that yogini. Not only were there tears, there was a grin, pouring out from my heart, radiating through my veins, my skin and my entire body, wakening up my cheeks and sending a light that I could literaly feel from my eyes. This was my reaction to a class led by Nicki Doane, her husband Eddie Modestini, and Michael Franti, who I can not even begin to say enough about. This was my first experience with Nicki and her husband, and what great partners in practicing and sharing the practice of yoga. Being in the room of 300 yogis, and with these yogis sharing the magical gift of Michael Franti's music and words, was a gift in itself, and completed the day for me that I will forever remember. Today I was moved. I felt the single tie and connection that bonded everyone on their mats, together. Holding a strangers hand, reaching over for a much needed hug (both needed to be given and needed to be received), and smiling with the warmest tears of my heart running down my cheeks while resting and restoring in savasana, were all remarkably moving moments and highlights of a day gone down in history.

More to come later, I promise.

Yoga Meets Dance

So I really wasn't going to get started on this blog of mine until next week.... but.... After the class I just finished, taught by my dear friend Matece Skow, I was eager to get home and share my thoughts on "paper". 

Truthfully, I was curious and did not know what to expect in Matece's class; especially considering her loving, warm, and very playful character. Something I recognize in myself is a tendency to be guarded, and protective of my inner most light. In the hour and a half spent in this class, the four elements of Earth, Air, Water and Fire, were a basis for tapping into and releasing my soul. 

There are a select few times in my life that I can look back and truly remember the ability to let go completely, and watch as my inner most self poured out to the rest of the world. It was therapeutic beyond words, and the true bliss I felt in dancing and enjoying my own true creativity is unmatched.  

After today, the phrase "dance like no one is watching" takes on new meaning. Certainly there have been many times when the music blasts inside of my house or even my car and I find myself alone and unable to stop myself from bouncing to the beat. However there were still eyes on me that I had not acknowledged until now; my own judgement. 

What I found in myself today was the sincere meaning of letting the body go to what's inside. I've not enjoyed myself in such a way in too long. (And if you know me, you know thats saying a LOT). 

The link to my friend Matece's web page:

www.matece.com/page1.php

With the New Year, Take a Fresh Breath

I believe in the importance of rising to new challenges, and the exploration of new ideas. In life, one very important promise that I have made to myself, is to never give up on discovering who I am. In light of that, the New Year's resolution I have come up with for 2009 (along with a few others which I may share at a later date) is to explore the world of blogging, as a way to document, explore and share all that I am learning and experiencing in this world that I am appreciating even more each day. I'll leave my very first blog post at that, and promise more to come later. Best wishes for everyone for a wonderful new year.