Yoganidrasana - take one

Every month, we project a new pose.  By "project" I mean that we dive in deep and spend every Sunday 2-hour advanced practice on the same peak pose for the entire month.  The project pose for August is Yoganidrasana.  For most people, they either love this pose or hate it.  The group last week was about 50/50.  However, by the end of class most folks had made major progress.  

Several months ago, I was having a conversation with my good friend, Sam Rice, about this pose.  She wasn't a big fan of any pose that required a leg or both legs behind the head.  But, after finding the actions needed to safely explore this pose and lots of practice, she slowly figured out some tools to help make these poses accesible. That's the thing, to make the impossible possible, it takes a lot of hard work and commitment.  There are no quick fixes or instant gratification involved. Sam is a good example of all of that.  Her input highly influenced the sequence below.  We focused a ton on opening the outer hips, stretching the hammys and groins before attempting this pose.  

Nidra, is defined as a state between sleeping and wakefulness. In Yoganidrasana, Mr. Iyengar says, “the legs form the Yogi’s pillow and the back is his couch.”   This pose is the most intense forward fold you can do on your mat.  Which means, its crucial that you come into supta tadasana with a neutral spine in between attempts.   Recreating the 3 natural curves in your spine after a deep forward bend (or deep backbend) is important.  Other wise, your low back will be very unhappy later.  Another major piece of advice, keep your hamstrings engaged as you enter this pose.  You can do that by isometrically kicking your heel away from your body.  Most tweaks come from disengaged muscles.  Even though you are going into a super bendy pose, you have to stay engaged to stay safe. 

With about 1.5 hours of prep work, this pose is much more accessible than you might think.  Give yourself a lot of time with this one.  Make sure you have mastered eka pada sirsasana first.  Yoganidrasana is a must if you want to learn some of the other advanced poses that come after this (supta kurmasana, dwi pada sirsasana, a transition into the deepest tittibasana of your life).  Enjoy!

BKS Iyengar in Yoganidrasana

Key actions:
Open outer hips, groins & hamstrings

AMV
AMS
Uttanasana
Surya B variations:
- Lunge w/forearms down
- Lunge with twist
- No hands lunge
Parsvakonasana
Baddha hasta parsvakonasana (one arm inside front leg)
Trikonasana
Parsvottonasana
Parivrtta Trikonasana
Prasarita padottonasana
Garudasana
Utthita hasta padangusthasana
Parvrtta hasta padangusthasana
Svarga dvijasana - bird of paradise
Sucirandrasana
Supta hindolasana
Pigeon - front shin parallel
Supta hindolasana - leg straight
Pigeon
Hindolasana
Lunge - head behind calf
Eka hasta bhujasana
Surya yantrasana
Utthita hindolasana
Eka pada galavasana
Baddha tittibhasana
Dwi hasta bujapindasana
Tittibasana
Anjaneyasana
Twisted monkey
Ardha Malasana
Malasana - w/blanket
Marichyasana 1
Gomukasasna
Agnistambasana
Upavistha konasana
SPG 1
Parivrtta SPG
Supta Eka hasta Padasana
Bhairavasana
Eka pada sirsasana
**Yoginidrasana**
Supta Tadasana
Setu banda sarvangasana
Visvavajrasana -windshield wipers
Supta balasana
Savasana

Natrajasana - grand finale

This practice was one of my favorites. Over the course of the month-long Natrajasana project, lots of folks offered input on what aspects of the pose felt most challenging. That helped me sequence accordingly for the group.  Many students had the shoulder alignment down, but they had a hard time getting their foot as high or higher than their heard to make the clasp between hand and foot, with the arms in the overhead plane.  Alexis had been to every class this month and he pointed out that it was the tightness in his legs and hips that felt restricting.  So, for this last class on Natarajasana, we basically worked hanumanasana as a peak pose before the peak pose.  It worked!  So many people got waaaaayyyy deeper.  In fact, lots of people nailed the pose with this sequence.  Sometimes as a teacher its challenging to relate to what students are experiencing in their bodies.  Everyone's body is so different, which is what makes teaching yoga so fun & interesting.  Luckily, I have very smart students (and a smart fiance) and they are always willing to give input.  This class was a lot of fun!

Natarajasana - week 4

Order of business:

1. Stretch your spine.
2. Split your legs.
3. Reach back, kick up.

Sequence:
Standing crescent
Down dog lunge
High lunge
Lunge with a twist
Twisted monkey
Eka pada dhanurasana
Vira I
Parsvakonasana
Trikonasana
Ardha chandrachapasana
Reverse vira II
Parsvotonasana
Vrksasana
Garudasana
Dwi hasta padasana
Baby natrajasana
Utthita hindolasana
Parivrtta hasta padangusthasana
Urdhva prasarita ekapadasana
Down dog split at wall
Anjaneyasana
Ardha bhekasana in anjaneyasana
Runners stretch
Bujangasana
Ardha bkekasana
Dhanurasana
Pigeon - upright torso
Ardha bhekasana in EPRK prep
Hindolasana
Eka pada supta virasana
Hanumanasana - forward fold
Hanumanasana - upright
Ardha bhekasana in hanumanasana
EPRK IV
Urdvha Dhanurasana 3x
Eka pada urdvha dhanurasana
Dwi pada viparita dandasana
Eka pada viparita dandasana I
Hanumanasana - arms overhead
*Natrajasana - 10 min*
SPG I prep
Supta dwi hasta padasana
Parivrtta supta padangusthasana
Supta hindolasana
Sucirandrasana
Ardha matseyendrasana I
Agni stambasana
Paschimottonasana
Savasana

Natrajasana - take three

Last week, we focused on a lot of backbends and hip openers with backbends in prep for Natrajasana. We worked toward the version pictured below with both hands on the foot, in the overhead plane. This sequence is a spin off of my dear friend Justicia's kapinjalasana sequence from her advanced group practice in Philly. She and I trade sequences often to share ideas and keep things fresh. I tweaked her sequence a bit to target more toward Natrajasana by taking most of the hand balance shapes out and replacing them with hip openers and a few more standing poses. Thanks for sharing your wisdom, Justicia. It definitely helped me see this shape from a new point of view.

Also, several folks in class had some pretty big breakthroughs with a simple assist.  Have a friend lift your back thigh up while you are facing the wall with one hand forward for stability. I think that helped students realize how high that back leg has to go to get both hands on the foot. Also, we did the version where you face the wall with your elbows at the wall, moving the arm bones and head back toward the foot. Basically, to find stability, you have to use your strength to get more open in this pose. You can't do much softening here. You will fall over. For this pose, the opening comes from strength. Kick the back leg up as high as your head. Once you get your hand to your foot, use your upper body strength to lift your foot.  ENJOY!

Darren Rhodes in Natarajasana

Adho Mukha Svanasana
High Lunge w/twist arms in T
Bujangasana on fingertips
Salabasana 2x
High Lunge w/twist arms in prayer
EPRK prep > twisted thigh stretch
Makarasana x2
Makarasana/Bhujangasana alternating
Virabhadrasana I
Parsvakonasana
Trikonasana
Ardha Chandra chopasana
Utthita hasta Padangusthasana
Dwi hasta Padasana
pavritta hasta Padangusthasana
(standing) Ardha Bhekasana > Baby Natarajasana
Adho Mukha Vrksasana
Pincha Mayurasana, hands clasped
Sayanasana w/partner (or solo)
EPRK prep w/thigh stretch (same hand to foot)
Dhanurasana x2
Low lunge at wall - block work
EPRK I
Adho Mukha Svanasana
Supta Virasana > Paryankasana
Natarajasana
Brigid's Cross
Parsvottanasana
Uttanasana
Malasana
Ardha Matsyendrasana
Gomukasasna
Agni stambasana
Paschimottonasana
Savasana

Natarajasana - take two

This sequence works toward the version of Natarajasana in Light on Yoga with the front arm parallel to the floor & back shin perpendicular to floor. We worked a lot on splitting the legs in preparation because the higher you can get your back leg, the more accessible the action is in your shoulders. If your back foot is too low, its almost impossible to work the shoulder actions clearly.  The back foot has to be about level with your head to rotate your shoulder with ease.

Shape:
- standing leg straight
- back leg thigh parellel to floor, shin perpendicular to floor
- front arm parallel to floor
- top hand to big toe, arm behind head
- torso vertical
- hips square

Sequence:
Surya A 3X
Surya B 5X
Salabasana
Pinchamayurasana
AMS – split at wall
Twisted monkey
Trikonasana
Ardha chandrasana
Ardha chandra chopasana
Parsvottonasana
Standing split
Standing split to press handstand (w/partner if needed)
Anjaneyasana w/thigh stretch
Runners stretch
Hanumanasana
Pigeon with thigh stretch
Dhanurasana – shins perpendicular to floor
Ajaneyasana
Ardha bhekasana
Baby dancer – shin perpendicular to floor
Eka hasta ustrasana
Urdhva Dhanurasana 3X
Eka pada urdhva D
Dwi pada viparita dandasana
Eka pada viparita dandasana
EPRK I – shin perpendicular to floor
EPRK II – shin perpendicular to floor
Natarajasana I – 10 min
SPG I
SPG II
Gomukasasna
Ardha matseyendrasana
Paschimottonasana
Savasana

Natarajasana - take one

Natarajasana

(nata=dancer; raja=lord, king; asana=pose)

This month's project pose for the advanced group practice is Natarajasana.  This is one of my favorite poses of all time.  I love this pose because it requires equal amounts of stability and flexibility.  Plus, its a pose of grace.  In Light on Yoga, Mr. Iyengar says "This vigorous and beautiful pose is dedicated to Siva, Lord of the Dance, who is also the fountain and source of Yoga."  To me that means that this pose represents the pure joy (the dance) inside all of us.  The stance is strong, the heart is wide open and the hands hold the foot above the head.    Pretty symbolic if you ask me!  

There are a few versions of this pose: 

1) both hands holding the ankle with arms bent

2) One arms holding big toe with the thigh parallel to floor and shin perpendicular to floor

3) teardrop version - arms straight overhead

This particular sequence is leading toward version number 1, as described above.  As always, I highly recommend practicing with Light on Yoga and Yoga Resource by your mat.  Invaluable guides for your practice.

Sequence from 7/8/12:

AMV

AMS

Uttanasana 

Sirsasana I - 5 min

Surya A w/Salabasana 3x

Down dog with split at wall

Pinchamayurasana

Surya B 5x

No hands lunge

Ardha bhekasana 

Anjaneyasana

Twisted monkey

Trikonasana 

Ardha chandrasana 

Ardha Chandra chopasana 

Dhanurasana 

Eka pada Dhanurasana prep - on all fours

Baby dancer

Baby kapinjalasana 

Parsvotonasana  

Gomukasasna with shoulder work

EPRK - fwd fold

EPRK w/thigh stretch

Supta virasana - with block in upper back, 1 min hold 2X

Eka pada supta virasana 

Ustrasana 

Eka hasta Ustrasana - one leg in low lunge

EPRK I

Natrajasana - one hand at wall, with strap, middle of the room ( at least 10 min of play)

Bhairadvajasana I

Bhairadvajasana II

Paschimottonasana 

Savasana 

the challenge of it

I am really into this idea of choosing a peak pose to work on for an entire month in my advanced group practice. My students are super dedicated and interested, which makes this process so much fun.  I am inspired by each participant's eagerness to learn and work hard.  I've gotten several emails and facebook messages from people asking more questions from their home practice.  That is what inspires me to keep investigating.  Its pretty amazing to see the fire being stoked in everyone's practice.  

The thing I love about advanced yoga is the challenge of it.  Recently, I've done some exploring in my own identity as a yoga teacher and practitioner, searching for the "whys" related to my yoga.  It has become pretty clear to me that its the challenge of the process.  When something gets too easy I tend to lose interest.  When something is hard, I am more likely to commit and make it my mission to get to the other side.  The good news about yoga is that it never gets old and never runs out.  There is always something new to explore.  When (and if) I ever do all the poses out there, then I can work on refinements or transitions or putting combinations of poses together.  The challenge is never over. I've thought a lot about this lately.  Its not that I am never satisfied.  Its more that I always want to get better.  I always want to improve.  These hard poses teach me a lot about how to approach life's challenges.  Most of the time, I link a challenge on my mat to a challenge in my life.   For example, if there is a certain aspect I am working on off the mat (i.e. speaking my truth, loving unconditionally, compassion, etc.), I dedicate my efforts on the mat to that topic.  Then, when I finally get the pose I am working on it somehow proves to me that with enough effort, anything is possible.  

I don't really count on luck or chance.  I do count on making things happen for myself, when and if that is possible.  There are so many things in life we can't control.  But we can control our level of effort and commitment to the practice.  And by "to the practice"  I mean the practice of it all.  The practice of life.  As my teacher Christina Sell always says, "Yoga is practice for life."  I love that.  

Below are my notes from our last scorpian practice.  In this sequence, we went for a really deep backbend that has a similar shape in the upper body, before attempting scorpion.  The goal with that approach was to add in a pose that gets the feet level with the head while we still have the floor to push our feet into.  Then, when we got to scorpion, we were more prepared.  This week, I've shared more of the meat of my process of preparing for this pose, in hopes that it will help others break down their own challenge poses.  If you have any questions, please post comments below.  I would love to hear from you.  Thanks for playing!

Best,

B

SEQUENCE:

Excerpt from Light on Yoga:

"The head which is the seat of knowledge and power is also the seat of pride, anger, hatred, jealousy, intolerance, and malice. These emotions are more deadly than the poison which the scorpion carries in its sting.  The yogi, by stamping on his head with his feet, attempts to eradicate these self-destroying emotions and passions. By kicking his head he seeks to develop humility, calmness and tolerance and the be free of ego. The subjugation of the ego leads to harmony and happiness."

Vrischikasana I – Scorpion (on forearms)

Need to open – quads, upper back, triceps, front of chest

Common misalignments – foundation slips, loss of midline, loss of muscle engagement

Key actions – root tailbone, squeeze midline, strong shoulder work

Similar shapes –

1) pincha mayurasana + full rajakapotasana

2) kapotasana - hands to floor overhead

3) eka pada viparita dandasana II

4) bandha chakrasana

AMV

AMS

Uttanasana 

Modified Surya A – skip chaturangas and just lower to floor, replace cobra with salabasana variations

No hands lunge

Cobra on fingertips

Standing Crescent

Vira I – back knee bent, hovering off floor, crescent to side

Ardha bhekasana

Twisted monkey thigh stretch

EPRK II prep (w/thigh stretch)

EPRK I prep 

Virasana w/block between shoulder blades – 1 min, 2X

Pinchamayurasana

Pincha at wall – legs parallel to floor, feet at wall

Ustrasana

Eka hasta laghuvajrasana

Kapotasana – arms straight

5 Drop backs (or 5 urdhva dhanurasanas from floor)

Dwi pada viparita dandasana

Bandha chakrasana - hands to ankles

AMS

Vrischikasana I – at least 10X

AMS

Uttanasana - standing on mat roll

Calf smashing - 3 different locations on legs

Mud flap girl (seated figure 4 with bottom leg bent)

Agni stambasana

Agni stambasana w/twist

Paschimottonasana 

Savasana 

bakasana from sirsasana II

Some folks requested this sequence on Facebook, so here it is. We worked through this in my 90 minute long intermediate class this morning.We focused on two distinct shoulder actions, a Bakasana upper back (expansive shape) and Sirsasana II upper back (contracted shape). Once that action is super clear the transition from Sirsasana II to Bakasana is less confusing. This sequence also leads you through a variety of hip openers to prep you for a super deep Bakasana so you can get your legs up high on your arms before lifting your head from sirsasana II. Enjoy!

surya A - work shoulder actions in plank to chaturanga
sirsasana II
sirsasana II drills - knees to chest, knees to sky, legs straight (repeat 3X)
lunge forearms down
twisted monkey
ardha malasana prep
ardha bhekasana
parsvakonasana
trikonasana
parsvottonasana
pigeon forward fold
pigeon thigh stretch
supta bakasana
bakasana - 3X
bakasana to sirsasana II - 3X (or move into sets of 3 bakasanas in a row)
setu bhanda sarvangasana
supta tadasana
ardha matseyendrasana
gomukasasna
eka pada gomukha paschimottonasana
paschimottonasana
savasana

Project Vrschikasana - part II

Here is the sequence from last week's 2-hour advanced group practice.  As you know, for the month of June, we are projecting scorpian (forearm version).  In the sequence below, we focused more on prepping the lower body for the pose.  In an ideal world, you would take nuggets of what works for your body/practice from each sequence and by the end of the month, have a practice that preps you for scorpian on your own.  I really like focusing on the legs more, but I have a pretty open upper back.  For those who need more upper back work, check out last week's sequence.

This sequence focuses on opening the legs and hips to be able to touch the feet to the head.  Getting one foot to the the head like in EPRK I & II is more accessible than both feet at the same time.  Weaving those in as prep poses got lots of folks closer to the full form.  Plus they are great front body openers, which help a ton for scorpian.  Once you get your feet to your head push them into your head to give resistance.  That connection helps bring relief to the low back and creates a deeper, more stable backbend.  If you are working on touching the tip of your toe to your head, make your hair extra fluffy to give yourself a few more inches.  It helps!  


Good luck, have fun and let me know how it goes!  

Childs pose
AMS
Salabasana
Bujangasana
Surya A 3x
Surya B 5x
Pincha - middle of room
Lunge forearms down
Ardha bhekasana
Parsvakonasana
Baddha hasta parsvakonasana
Trikonasana
Ardha Chandra chapasana
Anjaneyasana
Twisted monkey
EPRK II prep
EPRK I prep
Dhanurasana
Supta virasana
Eka pada supta virasana
Urdhva Dhanurasana 5x
EPRK I - at wall
EPRK II - at wall
Rajakaopotasana
Vrischikasana I (10-20x)
AMS
Parsvottonasana
Uttanasana
Sucirandrasana
Hindolasana (baby cradle)
Agni stambasana
Ardha matseyendrasana I
Eka pada Gomuka Paschimottonasana
Paschimottonasana
Savasana (10 min)

Project Vrschikasana

Photo: Master teacher, B.K.S Iyengar, in Vrschikasana

Over the past year or so, I have been intrigued by the way rock climbers approach progress.  Being that my fiance is a climber, I get insight on this topic on a fairly regular basis.  Right away, I started noticing the similarities between climbing and yoga in regard to getting stronger and training your body/mind to do something new and play the edge.  One of the methods climbers use is "projecting" a route.  Which means they pick a route that they want to be able to climb clean (without falling or weighting the rope) and they do it over and over until they get it.  Sometimes they work solely on a specific section or crux of the route.  Other times they work on routes with similar technique to prepare them for whats needed to climb their project route.  Now, I know I am making this sound pretty simple and straight forward, but (like yoga) there are many ways to approach advancing as a climber.  This is just one way.  I should probably put a disclaimer in here... I am not claiming to fully understand how climbers train.  I am just relating the little bit I do know to a yoga practice.  This is my interpretation only. My point is that we can do the same thing with yoga poses.  Sure, this is not how I recommend practicing daily, but lately I've had huge success learning advanced poses by applying this method to my practice.  Sometimes it takes a climber a short time to nail their project.  Other times it can take months or even years.  Depends on the circumstances.  Just like yoga.  

With all of that being said, I have decided to structure my Sunday 2 hr advanced group practice like this.  For an entire month, we work on the same peak pose.  This means, we usually get at least 4 classes to practice working toward something new or refining a pose we can already do.  This month our project is Scorpian, or Vrschikasna.  I chose this pose because many folks associate advanced yoga with this pose, due to marketing and/or high volume of use in photography, etc.  Many people have seen this pose, but don't know how to work it without a wall or a friend to spot. Its a hard pose that requires both strength and flexibility. This is the perfect pose to project in this class.  Each week, I lead the group through a new sequence designed to target a specific action or shape within this pose.  By the end of the month, my hope is that we all have the tools needed to project this pose.  Some will nail the pose within 4 classes, some will need months or even years.  The point is, we all roll out our mats every Sunday and practice working hard and staying focused.  Its a different way to practice. 

I will do my best to post our sequences every week, so if you miss a class you can have the sequence to work with at home.  Also for those who aren't in St. Louis who would like play along.  If you have questions/feedback/suggestions please don't hesitate to comment on my blog or email me.  I would love to hear how this is going for you.

SEQUENCE:

Week one: shoulder emphasis

AMS

Uttanasana

Surya A – slow 3X

Surya B – slow 3X w/shoulder alignment drills

Down Dog (AMS) refinement – arm bones lift up, chest toward chin, extend spine

Parsvakonasana

AMS - one leg up, shoulders square

Trikonasana - hand on back of head

Plank hold - shoulder blades together, tailbone down 

Shalabasana - hands bound 1X, hands/arms out in front 1X

Ardha Bhekasana 

Ardha Chandrachapasana

AMS – work one foot to head like scorpian

Pincha

Pincha - legs at wall, curl chest toward floor

Pincha - soles of feet on wall, knees bent, look at floor 

AMS

Pigeon prep – thigh stretch

Urdvha Dhanurasana – 3-5X ONE HOUR MARK!

Ustrasana 

Eka Pada Bhekasana in Ustrasana (work this as a huge quad stretch, not as a peak pose)

Rajakapotasana – hands in front (fingertips option) 2x

Scorpian solo, middle of room (attempt at least 10-20X)

Down Dog

Uttanasana

Parsvotonasana 

Janu sirsasana 2X

Supta balasana

Savasana 

  

Dragonfly

Here is the sequence from last Sunday. To make this pose accessible, break down the component parts. Look for similar shapes: chaturanga arms, twisted pigeon in the torso, bridgid's cross leg, parva bakasana, etc. Play with what you know to try what you don't know. You might be surprised! Let me know how it goes. I love your feedback.

Love,

B

The Practice- 2 hours

Peak Pose: Dragonfly - Maksikanagasana (makSHikAnAgasana)

Key action: Midline in the legs

AMS
Parivrtta AMS
Surya A 5x - sort out chaturanga
Surya B 5x
Handstand 2x - 1 min hold
Pincha 2x - 1 min hold (2:00)
down dog lunge
Low lunge with forearms down
Revolved lunge
Twisted lunge - prayer
Parsvakonasana
Anjaneyasana
Lunge variation - back foot like vassistasana
EPRK 2 prep
Parsvottanasana
Parsvottanasana - hands in rev prayer
Pavritta Trikonasana
Ardha chandrasana
Parivrtta ardha chandrasana
Ardha Chandrachopasana
Parivrtta ardha chandrachapasana
Parivrtta Hasta Padangusthasana
Malasana
Bakasana
Pasasana prep
Parsva Bakasana
Dwi pada koundinyasana
Eka pada koundinyasana I
EPRK prep - foot middle of sternum
EPRK with twist
Dirghasrngasana - cow face pose
Gomukasana - feet separated
Gomukasana - classic form
Seated baby cradle
Eka hasta bhujasana
Astavakrasana
Agnistambasana
Agnistambasana with twist
Virasna
Supta virasana
Seated thread the needle - one leg bent, foot on the floor. other leg in figure 4 (this is the access point I like for the pose twist from here to get into dragonfly)
Maksikanagasana (3-4X on each side)

Setu Banda

Windshield wipers

Supta balasana - knees to chest

Savasana

Integrity

Yesterday I taught Darren's 4:15 pm yogahour class at YO central. It was a packed house, 55 students! His classes are fun to teach because the students are so dedicated and ready to work hard. With so many college students in the Tucson area, most of the yogahour students are generally young and fairly physically fit. Yogahour is meant to be a full-spectrum practice with no peak pose, every pose is a peak pose. To quote Darren, "Yogahour is an hour of play and power." All the poses are doable, but difficult. I enjoy teaching yogahour at Yoga Oasis. It can be a nice change of pace to crank up the music and lead a sweaty flow practice, sometimes. Don't get me wrong, I absolutely love teaching the nitty gritty of alignment technique and how to deepen/advance your practice. But a sweaty flow practice is good, too. When presented skillfully, I like both.

Last weekend, when Christina was at Southtown Yoga, she offered her perspective on practicing many different styles of yoga. She mentioned that she enjoys attending classes from all different styles: Baptiste Power Vinyasa, Bikram, Iyengar, Ashtanga Vinyasa, etc. She joked that she goes to classes of different styles of yoga to cross train, in a certain sense. Some styles offer long holds or do lots of super bendy poses, others are all about endurance, etc. She laughed and said she really wants to be "good" at all styles of yoga, so she can attend any class and have a good time. As usual, Christina was being completely honest and open about this. It was funny... but also so relatable. The first time I went to a Bikram class in San Diego, I made sure not to tell them I was a yoga teacher. I knew it was going to be way different than what I was used to and I didn't want to "suck" at it. Its sounds pretty stupid to admit that, but it is the truth. The thing about the truth is that it doesn't go away. I could try and pretend I wasn't nervous or didn't want to do well, but the that wouldn't be the truth. And, even if I pulled off that vibe on the outside, inside I would still feel nervous and crappy. See, the truth is there even when I tried to cover it up.

So, yesterday my word of the day in yogahour (aka theme) was Integrity. When I looked up the meaning of the word before class, one of the definitions I found had to do with being honest. That struck a cord for me. In the recent past, it has become extremely obvious to me that being honest is much less work than the alternative. This applies in so many ways. Take the asana practice, for example... my right hamstrings have been tweaked for months. MONTHS! I am one of those flexible types who sometimes forgets to engage my muscles when I stretch. Result = pulled hamstring attachments. Its not a severe injury. Its the kind that annoys you, but doesn't go away. The truth is, I need to rest in order for my hamstrings to heal. But that's not what I've been doing. I've been trying my best to engage like crazy when practicing in hopes that it will just "go away." Well, its not going away. This type of injury will never go away unless I do what I am supposed to do (rest) and let it heal. Is it really that hard to rest?! YES it is! That's a very practical example of how holding high integrity can be as simple or challenging as I make it. My hamstrings are tweaked, I need to rest instead of keep practicing hard. Seems simple, but often times what can be more challenging is ignored. Like, being honest with myself.

Take this whole New York Times article, for example. Its titled, How Yoga Can Wreck Your Body. The entire yoga community has had really strong reactions to it. I agree with both sides. Yes, yoga can wreck your body if you are practicing without good alignment technique. However, if you have strong body awareness and find a well-trained teacher, yoga is great for your body. Not to mention your mind and soul. Its all about taking responsibility for yourself and practicing with high integrity. And if someone is new to yoga, finding reputable resources to learn is key. Pushing too hard or progressing too fast is not the yoga's fault. Its the person doing the poses who holds that responsibility. That's my two cents on that.

Sometimes its way harder to actually face the truth. When I look at my past, I can identify several situations where I worked a lot harder at covering up what was real, instead of facing the repercussions of my actions. That may make me sound like I used to be a terrible person, but that's not how I see it. I was unsure of myself and was searching for approvals in the wrong places. As a result, I tried really hard to be anyone and everyone but myself. And guess what I learned... no matter where you go, there you are. Today, I am at a much different point in my life. I try to live my life with high integrity. It took a lot of practice to be more true and honest. But, like anything else that you practice often, it gets easier with every attempt. I just tell myself the truth over and over again. And everything else is becoming more clear.

Moral of the story - Maintaining a high standard of integrity definitely takes practice and awareness. But to my experience, its worth it. Its more work up front, but less work in the long run. Plus, I just feel better knowing I am living, breathing and experiencing this life with Integrity.

The sequence below is from the yogahour class I taught yesterday. Its a 60 minute practice, and go ahead, crank up the music and sweat!

Word: Integrity- being honest, whole, entire

AMS (down dog)
Lunge w/twist
Surya A – 3X
Surya B – 5X
Crecsent
Humble Warrior/no hands lunge
Anjaneyasana – hands clasped
High lunge w/twist – hands in prayer
Warrior II
Reverse Warrior
Trikonasana
Ardha Chandrasana
Ardha Chandra Chopasana
Vrksasana
Galavasana prep
Eka Pada Galavasana
Forearm plank hold – one minute
Plank hold - one minute
Vassistasana 2x
Wild thing – bottom leg straight
Pigeon prep
Pigeon with thigh stretch
Salabasana
Dhanurasana
Parsva Dhanurasana
Camel 2x
One armed camel
janu sirsasana
Seated Baby cradle
Gomukasana
Agni stambasana
Agni stambasana w/twist
Baddha konasana
Paschimottonasana

Savasana