Beginning a Home Asana Practice

I started this blog with the intention of bringing our little Denton TX Iyengar yoga community together and also to encourage students to begin a home asana (yoga posture) practice.  I know that it's difficult to start any new habit especially when we become accustomed to being told exactly what to do in class.  The first thought I had when starting my own practice was, "What do I do?"  Well, here's what I suggest:

1. Create a space to practice in your home.  It doesn't have to be a whole room or even a permanent spot where your mat always resides, but it should be somewhere near a wall and have enough room to lay out your mat fully. Keep your props nearby on a shelf or in a chest or closet so that you can get to them easily. If you want, you can decorate by putting up inspirational photos, quotations, and art to make the space your own.
2. Write down classes that you took and enjoyed (or knew were good for you even if you didn't enjoy them!) Immediately after class, write down as much of the sequence that you remember.  This is a skill that improves with practice.  At first you may not remember everything, but with a little practice you'll be able to remember whole sequences.  You can draw stick figures or diagrams or write down the names of the poses in English or Sanskrit; it doesn't matter! Also jot down any points that the teacher was making about the actions in the poses so you can work on those ideas at home. If you don't know a pose's name or remember how to do it, ask your teacher or look it up in Light on Yoga.
3. Set a regular time to practice. Most people have more success with starting a new habit if it becomes a regular part of their day.  You might like to practice in the morning or at night--it doesn't matter as long as you feel like you're building a routine.  You don't have to practice for the equivalent of a yoga class on your own! Yoga class is a time to learn; home practice is the time to integrate and take things at your own pace.  A yoga practice could just be 10 to 15 minutes working on one thing or an hour doing a planned sequence--it's up to you.  You'll find that the more you get into the home practice habit the more time you'll want to spend doing asana (postures).
4. "To plan or not to plan?"--that is the question.  Sometimes I write out an entire sequences of poses that I'd like to do in a practice session; sometimes I don't.  It depends on several factors.  How disciplined I feel or how sensitive I feel may be part of what guides me to choose to plan ahead or not.  When I'm feeling a little lazy (alasya or laziness is one of the obstacles to practice in the Yoga Sutras of Patanjali) I plan out an entire sequence so my practice is more structured and I'm less likely to let my mind wander and get distracted.  However, if I'm in a place where I don't feel rushed or pressured, I might just start with something and see where it goes.  The possibilities are endless.  Experiment with both ways of practicing and see what happens. There is no right or wrong way.  Remember, the goal is to feel and learn by directing your awareness inward; that's all. 
5. What poses should I do? There are so many good answers to this question that I couldn't possibly say them all here now, but here are a few hints.

• Do the sequences listed in the back of Light on Yoga, Yoga: A Gem for Women, or Yoga: The Iyengar Way.  These sequences were written for students to practice.  (The courses in the back of Light on Yoga progress very quickly.  It would be completely appropriate to multiply each week number by 10 and progress at that rate.)
• Do a sequence that you learned in class (See #2 above). I actually did this today for my practice.
• Write your own sequence based on what you would like to work on.  There are some basic guidelines. For example, standing poses usually are done toward the beginning followed by seated poses, forward extensions, twists, and backward extensions. Obviously this is just a guideline because we've all been in classes that deviate from this order.  If sirsasana (head balance) is practiced then sarvangasana (shoulderstand) should always be practiced at some point afterwards and for at least the same amount of time.  You should always end with savasana (corpse pose) *don't skip it!* 

     6.  Just do it! There is no time like the present. 

Well, I hope this was helpful, and let me know if you have any questions.  Have a great yoga practice today!

Mixed Level on June 27, 2010

This is the last class I'll be teaching until I get back from my concert band tour on July 10, 2010.  I hope all of you continue to practice while I'm gone!

We did a backbend sequence in the style of George Purvis, one of my senior teachers.  I hope all of you that were able to come enjoyed the class.

Swastikasana (invocation)

Adho Mukha Virasana

Adho Mukha Svanasana: press all the base knuckles of the fingers down with even distribution of weight

Supta Tadasana, feet at the wall

Urdhva Hastasana in Supta Tadasana, feet at the wall: rotate triceps in and biceps out, extend from triceps to pinky fingers and draw arms back into the shoulder sockets from thumb-side to biceps

Urdhva Baddhanguliasana in Supta Tadasana, feet at the wall: same as above

Adho Mukha Svanasana, hands at the wall: press hands down and forward into the wall and lift thighs and press them back to lengthen trunk up toward hips

Ardha Adho Mukha Vrksasana: place hands one leg's-length from the wall and walk up the wall until thighs are parallel to the floor, press base knuckles of fingers down, lift shoulders up, press thighs up

Pinca Mayurasana (preparation): press forearms down and forward to lift shoulders up, keeping upper arms vertical, walk in and lift thighs up to lengthen trunk

Dwi Pada Viparita Dandasana on a chair:

• (seat of chair away from the wall), armpits at edge of chair, kness bent, hands on chair back, pull down on chair back to lift chest, press feet down to lift tailbone
• armpits at edge of chair, knees bent, take arms into Urdhva Hastasana, turn triceps in, extend from tricep to pinky and plug arms back into the shoulder from thumb-side to bicep
• armpits at edge of chair, arms holding back legs of chair, press feet into wall to straighten legs and extend trunk towards the head, press thighs down, lift tailbone, pull chair legs down to open chest
• turn the chair around, armpits at edge of chair, knees bent, press feet down to lift thighs and tailbone up, take hands to wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest; walk hands lower down wall repeating arm actions

Urdhva Dhanurasana with chair

• (chair seat away from the wall), armpits on sticky mat on chair back, take arms overhead to wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest; walk hands lower down wall repeating arm actions until arms are straight, adjust distance from wall
• turn chair around, armpits to edge of chair, bring hands to blocks at wall with hands shoulders'-width apart, bring elbows narrower so upper arms are parallel to each other, plug arms into the shoulder sockets and lift shoulderblades up the back to open the chest, press heels down to lift thighs and buttock, press hands down and straighten arms to lift chest and trunk up into Urdhva Dhanurasana

Adho Mukha Svanasana, heels at the wall

Parvottanasana, right leg forward

Adho Mukha Svanasana, heels at the wall

Parsvottanasana, left leg forward

Parsva Uttanasana

Adho Mukha Virasana

Adho Mukha Vajrasana 

Savasana, feet at wall, head supported

The Five Classifications of Fluctuations of Consciousness

Tonight in the Yoga Philosophy Discussion we talked about the five classifications of the fluctuations of consciousness. These five classes of fluctuations may "disturb the [practitioner] or help him to develop maturity of intelligence and attain emancipation." (LoYS, p. 56)

1. Pramana - valid knowledge, experienced knowledge, correct knowledge
"Correct knowledge is direct knowledge from the core of being. It is intuitive, therefore pure, and beyond the field of intellect."

2. Viparyaya - a mistaken view which is observed to be such after study, mistaken identity, misidentification, perverse perception, illusion, wrong perception
"Wrong perceptions are gathered by the senses of perception and influence the mind to accept what is felt by them."

3. Vikalpa - doubt, indecision, delusion, imagination, fanciful knowledge
"Fanciful knowledge causes the mind to live in an imaginary state without consideration of the facts." (LoYS, p. 56)

4. Nidra - sleep, a state of emptiness
"Sleep has its own peculiarity. As a jar when empty is filled with air, so consciousness is empty in sleep. It exists in space, without a place, and is filled with dormancy. In sleep, one has a glimpse of a quiet state of mind...This dormant state of mind is felt only on waking." (LoYS, p. 56)

5. Smrti - memory, the holding fast to the impressions of objects one has experienced
"Memory helps one to recollect experiences for right understanding." (LoYS, p. 56)

Yoga Sutras I.2-I.11 as translated by BKS Iyengar in Light on the Yoga Sutras of Patanjali:

• I.2 Yoga is the cessation of the movements of consciousness.
• I.3 Then, the seer (soul) dwells in his own true splendor.
• I.4 At other times, the seer identifies with the fluctuating consciousness.
• I.5 The movements of consciousness are fivefold. They may be cognizable or non-cognizable, painful or non-painful.
• I.6 They are caused by correct knowledge, illusion, delusion, sleep, and memory.
• I.7 Correct knowledge is direct, inferred, or proven as factual.
• I.8 Illusory or erroneous knowledge is based on non-fact or the non-real.
• I.9 Verbal knowledge devoid of substance is fancy or imagination.
• I.10 Sleep is the non-deliberate absence of thought-waves or knowledge.
• I.11 Memory is the unmodified recollection of words and experiences.

Questions:

• When have I acted upon something that I thought to be true that turned out to be untrue? What were the consequences of this misperception?
• When have I deluded myself into believing something to be true when it wasn't? Was I conscious of this decision to believe the fantasy? What were the consequences?
• Is memory always a negative fluctuation? How can examining memories of our experiences be positive? negative?
• How is the yogic state of union (stilling the fluctuations of the mind) different than that of sleep or the moment of wakefulness? How is it similar?

Intermediate Class on June 23, 2010

It's backbend week at the Yoga Hut! Keeping space and length in the lumbar spine is high priority so focus on keeping the buttocks moving away from the lumbar spine, bringing the tailbone in, and lifting the chest by bringing the shoulderblades and dorsal spine into the body.

Virasana (invocation)
Supta Virasana: lengthen buttocks away from lumbar, descend thighs, pull arms into shoulders sockets and lift shoulderblades to open and lift chest
Adho Mukha Svanasana: move shoulderblades up toward hips and into back-body and take dorsal spine in to open chest
Chaturanga Dandasana: lift thighs up, lengthen buttocks away from lumbar. Circularize the skin of the upper arms in this manor: lift front of forarms up, biceps forward, triceps back toward elbows, back of elbows and forearms down to heels of hands, heels of hands forward to fingertips, top hands back from fingers to wrist
Urdhva Mukha Svanasana: first time from Chaturanga Dandasana without changing the direction of the circularization of skin of arms; second time (many times actually) with hands on blocks, toes tucked under, initiate arm action and maintain as you bring pubis and chest forward and up, move trapezius down and away from neck, shoulderblades into back-body to lift chest up more
Bhujangasana: same arm action as Chaturanga Dandasana, bring shoulderblades and dorsal spine in as you coil up into the pose
Bekasana: one leg at a time, come into Bhujangasana, keeping pubic bone and groins down, bend one knee and place palm (fingers facing backwards) on top of foot, press both palms down, bend both elbows to lift chest and press heel toward buttocks; second time, turn fingers to face forward as you pivot the webbing between thumb and index finger on the arch of foot; third time, both legs at once
Dhanurasana: keeping tailbone in and groins on floor, bend both knees and hold outer ankles. Press shins back to lift chest and knees, draw trapezius and shoulderblades down and away from neck and draw shoulderblades and dorsal spine into the back-body to open and lift the chest
Parsva Dhanurasana: maintain Dhanurasana actions as you push more with your left shin and roll onto your right side; trap right shoulder on floor and press shins into hands to increase the tailbone in and chest openning actions, turn chest and head away from floor to open chest more; keeping tailbone in and chest open, press the left shin even more to come back up to Dhanurasana; other side
Ustrasana: keeping pressure evenly distributed from knee to ankle on lower leg, press shins down and back to lift hamstrings up and bring tailbone in, press buttocks down with hands and lift side ribs up, roll upper arms back and bring shoulderblades and trapezius down and away from neck and shoulderblades into the back-body to lift chest, maintain these actions as you coil back and place hands on feet, press hands and shins down to lift trunk and chest up; to come up, press shins down, bring hands to buttocks and press hands and shins down to lift chest up
Adho Mukha Svanasana
Parsvottanasana: hands down, stepping from Adho Mukha Svanasana
Parsva Uttanasana: come into Uttanasana with the feet mats'-width apart, hold front of right ankle with left hand, pull trunk over right leg and turn trunk from left to right without shortening waist; change sides
Adho Mukha Virasana
Adho Mukha Vajrasana
Savasana w/bolster under knees and head supported

Tuscan White Bean and Fennel Stew with Orange and Rosemary

So tonight we had some friends over for some gaming and I made the Tuscan White Bean and Fennel Stew from Robin Robertson's Vegan Planet: 400 Irresistible Recipes with Fantastic Flavors from Home and Around the World. It was really good and had some ingredients that I don't usually cook with but were easily found at Sprout's like fennel (anise is another name for fennel).  This recipe also had potatoes, diced tomatoes, zucchini, carrots, onion, and garlic. It was super-yummy(!) even though in the picture it doesn't look that exciting. I've made quite a few recipes from this book and so far they have all turned out to be easy and awesome-tasting.

Beginner Class on Monday, June 21, 2010

We worked on keeping the length of the front body by moving the front ribs away from the abdomen and towards the chest and lifting the chest by bringing the upper arms into the shoulder sockets, moving the trapezius away from the neck, and bringing the shoulderblades into the back body. Enjoy!

Swastikasana (invocation)
Adho Mukha Swastikasana: with rolled blanket in hip creases, lift bottom front floating ribs up and over rolled blanket, extend trunk and arms forward, move floating ribs forward away from blanket roll and toward the chest (the blanket roll should help prevent the ribs from moving backwards toward the abdomen)
Adho Mukha Vajrasana: (knees and feet together) with blanket roll (same as above)
Adho Mukha Virasana: big toes together, knees apart, no blanket roll but same actions
Adho Mukha Svanasana
Uttanasana (concave spine): pull floor toward you to extend the sides of the trunk more, bring arms into shoulder sockets and move shoulderblades into back-body to open and move chest forward
Tadasana
Urdhva Hastasana: stretch up thru front of arms and pull down thru back of arms so trapezius moves away from the neck and draw the shoulderblades down and into the body to open the chest
Urdhva Baddhanguliasana: stretch up thru front of arms and pull down thru back of arms so trapezius moves away from the neck and draw the shoulderblades down and into the body to open the chest
Ardha Paschima Baddha Hastasana: hold one arm behind the back with the opposite hand, just above the elbow, roll your outer upper arms back and move the shoulderblades down to open the chest
Gomukhasana (arms only): move both upper arms back and draw shoulderblades down to open the chest
Chatushpadasana: press heels down to lift thighs and bottom of buttocks up; press outer upper arms down to lift shoulderblades up and lift shoulderblades up more to lift chest up
Uttanasana (concave spine): move shoulderblades into back-body like in Chatushpadasana to open chest more
Chatushpadasana
Padangusthasana (concave spine): pull on toes to bring arms into shoulder sockets, move shoulderblades toward waist and into the back-body to open chest forward
Chatushpadasana
Prasarita Padottanasana: hands on hips, come over half way maintaining concave spine, sneak hands to blocks (or floor) without disturbing trunk, pull blocks back toward you to move upper arms, trapezius, and shoulderblades toward your waist to open and bring chest forward
Chatushpadasana
Salabhasana: arm action only, roll outer upper arms toward ceiling and stretch hands back toward feet to open chest
Bharadvajasana I: roll upper arms back and bring shoulderblades down and into back-body to open chest
Dandasana, Urdhva Hasta and Urdhva Mukha phases: press thighs and hands down to lift trunk, extend arms up without diminishing the lift of the trunk, hold belt around feet, pull belt to bring arms into shoulder sockets, bring shoulderblades down and into back-body to open chest
Savasana

Mixed Level on Sunday, June 20, 2010

To begin backbend week this month, we went back to the basics and practiced developing shoulder/neck clarity by focusing on the upper arm moving into the shoulder sockets and trapezius muscle releasing down and away from the neck.

Swastikasana: move upper arms back, shoulderblades and trapezius down, and bring shoulderblades forward (into the back body to open and lift the chest
Supta Tadasana: feet into the wall, start with knees bent, feel how trapezius gets trapped on the sticky mat and moves away from the neck as you straighten the legs
Supta Urdhva Hastasana: feet into the wall, start with knees bent, take arms over head, feel how trapezius gets trapped on the sticky mat and moves away from the neck as you straighten the legs
Adho Mukha Svanasana: thumb and index finger at wall, create same action with the trapezius as you felt on the floor; 2nd time, partner lifts trapezius up with first two fingers of each hand
Uttanasana: concave back, move shoulderblades into the back-body, move trapezius away from the neck
Tadasana: with block between thighs, roll inner thighs back, descend buttock away from lumbar without moving inner thighs or block forward

For all of the following arm positions: keep the leg and buttock actions of Tadasana, move upper arms back into the shoulder sockets, bring trapezius down and away from the neck, bring shoulderblades down and into the back-body to open the chest
Urdhva Hastasana
Urdhva Baddhanguliasana
Paschima Baddhanguliasana
Ardha Paschima Baddha Hastasana
Gomukhasana (arms only)
Paschima Namaskarasana
Adho Mukha Svanasana

Salabhasana:  arm action only (legs stay on floor), back of hands on blocks, keeping chest down, press hands down to lift upper arms up, stretch hands back toward feet to move shoulderblades and trapezius away from the neck,
Salabhasana: arm action only (legs stay on floor), hands thru belt loop, slightly wider than shoulder width, keep chest down, press sideways into belt, lift outer upper arms, stretch back thru hands to move shoulderblades and trapezius away from the neck
Salabhasana: classic pose
Bharadvajasana I: first time no clasp, second time classic arm position, move upper arms back and trapezius down and away from neck, bring shoulderblades into the back-body to lift the chest
Sarvangasana
Savasana

The Kleshas

In the yoga philosophy group yesterday (which meets on Sundays at 6 pm for 20 minutes) we discussed the 5 afflictions or causes of pain (the kleshas).  Through introspection we can trace all pain and suffering back to at least one of these 5 afflictions:

 

1. Ignorance

2. Egoism

3. Attachment

4. Aversion

5. Fear of death

B.K.S. Iyengar states that "The sadhaka [practitioner] must learn to locate the sources of the afflictions, in order to be able to nip them in the bud through his yogic principles and disciplines." (Light on the Yoga Sutras of Patanjali, p. 113)

Sutras II.3 thru II.9 define the 5 afflictions.  Here are Iyengar's translations from Light on the Yoga Sutras of Patanjali:

• II.3 The five afflictions which disturb the equilibrium of consciousness are: ignorance or lack of wisdom; ego, pride of ego, or sense of 'I'; attachment to pleasure; aversion to pain; fear of death and clinging to life.

• II.4 Lack of true knowledge is the source of all pains and sorrows whether dormant, attenuated, interrupted or fully active.

• II.5 Mistaking the transient for the permanent, the impure for the pure, pain for pleasure, and that which is not the self for the self: all this is called lack of spiritual knowledge, avidya.

• II. 6 Egoism is the identification of the seer with the instrumental power of seeing.

• II.7 Pleasure leads to desire and emotional attachment.

• II.8 Unhappiness leads to hatred.

• II.9 Self-preservation or attachment to life is the subtlest of all afflictions. It is found even in wise men.

 

Here are some questions I came up with to ask myself regarding the causes of pain. Please add questions that arose during your reading and introspection to the comments section.

• How do I mistake the transient for the permanent? impure for pure? pain for pleasure? that which is not the self for the self?

• How do I identify myself as separate/distinct from others?  What labels to I cling to?  How do I perceive myself and how do I think others perceive me?  How does that make me feel?

• What expectations do I cling to? How do I feel when things don't happen as I'd like them to?  What do I find pleasureful? What emotional attachment arises from this?

• What do I avoid even though I know it's good for me? When has unhappiness led to hatred?

• What am I afraid of? How does this change my behaviors and choices?

VegNews Book Club!

VegNews (the magazine) is starting an online book club, and the book for July is MAD COWBOY: Plain Truth from the Cattle Rancher Who Won't Eat Meat. This is a book I've been wanting to read for a long time and this is a perfect excuse for me to get started! Anybody who is interested, check out the details at VegNews Book Club.

Mixed Level on Thursday, June 17, 2010

This arm balance sequence is almost identical to what I taught on Sunday, June 13 at the Yoga Hut.  Hope you enjoy!

Swastikasana
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Tadasana
Eka Pada Pavanmuktasana: from Supta Tadasana, keeping one leg fully extended and completely on the floor, bend the opposite knee toward the chest and move groin of bent leg toward the extended-leg foot
Supta Padangusthasana I, III: keep straight leg extended and down, move opposite groin and femur forward
Urdhva Prasarita Padasana: (we didn't do this on Sunday but should have!) extend legs up, move buttocks to heels and pubis to navel as you lower the legs
Salamba Sirsasana I
Paripurna Navasana: extend legs, lift sacrum up and in, draw shoulderblades down and in
Ubaya Padangusthasana (we did Ardha Navasana on Sunday): extend legs, lift sacrum up and in, draw arms into sockets, draw shoulderblades down and in
Malasana: press inner edges of feet down to bring thighs closer and tighter around the trunk
Marichyasana I: forward extenstion, press inner edge of bent-leg foot down to keep leg firmly against the trunk
Akarna Dhanurasana: keep both buttock-bones down as you pull the knee and elbow back as far as possible
Eka Hasta Bhujasana: extend thru inner edge of foot to keep leg up on the shoulder
Dwi Hasta Bhujasana
Chatushpadasana
Setu Bandha Sarvangasana on a block (Sarvangasana I on Sunday)
Savasana

Intermediate Class on Wednesday, March 16, 2010

Here's the arm balancing sequence we did in class on Wednesday night:

Swastikasana
Adho Mukha Svanasana: spread palms and fingers, distribute weight evenly on the palm
Supta Padangusthasana I, II, IV:  extend the "down leg" forward to bring hamstring closer to floor, "pin" outer femurs into the hip sockets
Jathara Parivartanasana: extend thru heels, "pin" outer femur of bottom leg into hip socket, turn abdomen opposite direction as legs
Adho Mukha Svanasana
Uttanasana
Tadasana
Padangusthasana: during concave phase bring shoulderblades deeply into back body
Salamba Sirsasana: keep shoulders lifted and shoulderblades moving into back body
Adho Mukha Virasana
Dandasana: extend thru heels, press thighs down and together, press hands and bring shoulderblades into back body
Paripurna Navasana: extend thru heels, press thighs together, lift sacrum up and in, shoulderblades into back body
Ubaya Padangusthasana: extend thru heels, press thighs together, lift sacrum up and in, pull arms into sockets, shoulderblades into back body
Ardha Navasana: extend buttocks thru heels, press legs together, move pubis to navel to round the lumbar, round mid and upper back; if  you can maintain rounding, lift legs to eye level
Lolasana: spread palms and press down, round lower and upper back, draw heels to buttocks, knees to chest
Malasana: descend buttocks and heels, extend trunk forward, press inner feet down to bring thighs close to trunk
Eka Hasta Bhujasana: extend buttock thru heels to lift straight leg
Bakasana: go up head and chest first, without lifting buttocks up, extend thru inner feet to bring thighs close to trunk
Marichyasana III
Parsva Bakasana
Salamba Sarvangasana I
Parsva Halasana: turn abdomen opposite direction as legs, "pin" outer femur of trailing leg into hip socket
Karnapidasana: lift pubis up
Savasana

Pan-Fried Asparagus with Lime Juice

We (my husband and I) made this recipe from Colleen Patrick-Goudreau's book The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion last night. It was easy and turned out great! The lime juice gave it a nice kick and it was nice and garlicky. The only change I will make for next time is to use a little less oil.

Beginner Class on Monday, June 14, 2010

It is my hope to encourage all yoga students to begin a home practice. Hopefully, you will find this helpful in guiding you!

So here's what we did on Monday evening:

Swastikasana
Adho Mukha Virasana: keeping hips descended to heels
Tadasana: bend the knees, press the sole of foot and heels down as you lift the thighs to straighten the knees, extend the trunk up, descend the buttocks down, open chest by rolling shoulders back
Urdhva Hastasana: without disturbing the legs and trunk in Tadasana
Gomukhasana (arms only): without disturbing the legs and trunk in Tadasana
Utkatasana: buttocks descending
Garudasana: facing wall for balance, legs only, then arms only, then both together, keeping the buttocks descending
Parsvottanasana (concave spine): As in Tadasana earlier, bend the knees, press the feet down and lift the thighs up to straighted the legs, maintain the work of the legs throughout the pose
Prasarita Padottanasana (concave spine): leg focus as Parsvottanasna
Adho Mukha Svanasana (hands at wall)
Virasana and Urdhva Baddhanguiliasana in Virasana
Gomukhasana: buttocks descending
Chatushpadasana (on Sarvangasana setup)
Savasana