Standing Poses: Downward Dog 11/5/08

We begin this class with seated centering and gentle breathing practice. This is a fine opportunity to set an intention for your practice, ie. dedicating your practice to yourself, or others; expanding your sense of awareness of the present moment and living from that moment.

After a few warmup poses we learn about inner and outer shoulder rotation. This is essential for chest opening poses such as downward dog, Adho Mukha Svanasana. Gomukhasana, cow-face pose, is a good beginning for shoulder and upper chest work. Working in a simple cross legged pose, not the full pose which includes thigh rotation as well.

Our Vinyasa includes the shoulder rotation sequence practiced earlier, the downward dog pose coupled with lunges, Uttanasana, standing forward bend and Tadasana, mountain pose.

Class Lesson: Restorative - 10/30/08

This class is designed around Parsvakonasana, Extended Lateral Side Angle Pose with a block, utilizing three aspects of this pose, shoulder release, torso twists and hip opening. It is a restorative class, meaning the poses are done with support to allow for resting in the pose instead of holding (using your muscles to hold your body up.)

Start with a passive chest opener using a blanket roll assist in opening the chest. Releasing the shoulders, the collar bone region and opening the upper inner arms is the point of this restorative pose.

Chair poses are excellent restorative asanas and offer many opportunities for proper alignment. The chair can assist with dogward dog, Adho Mukha Savasana, seated twists and hip opening poses.

Toward the end of the class we practice Viloma I pranayama, interrupted/retention breathing. Iyengar suggests pranayama is post-graduate work, not to be attempted by novices, but rather under the guidance of an experienced instructor.

As always Savansana, relaxation is the final pose.

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Benefits of Private Sessions

I am teaching a Private Session today, and I spoke with someone recently about private lessons, so decided I would write down some of their benefits for this blog.

Several simple and compelling reasons come to mind:

a. These lessons take place at your convenience, both at a convenient time and place. While it is an advantage to be in a studio, it is possible to have a lesson at your home or work site as long as there is an open space large enough for two mats. One hour sessions are optimal, half hour ones can also work.

b. The content can be adjusted to fit your physical, emotional and spiritual needs. Do you desire more rigorous asana? No problem. More meditation? Always a good idea. 

c. Chronic health conditions can be handled in a private setting much more easily, with more depth and comfort for the practitioner.

d. Developing a personal practice can be a goal for your private sessions, or the private sessions can become your personal practice, the way one would work with a Personal Trainer at a fitness center on a regular basis.

The benefits of Private Sessions are almost always worth the increase in cost. The value of individual attention, coupled with scheduling convenience mean Private Sessions can be very worthwhile.      

  

Class Review October 1

This class was designed around Utthita Trikonasana, Extended Triangle Pose. It is generally considered one of the most important standing poses.

We started with Utthita Trikonasana using a block to assist in alignment of the torso. Using strong feet, with lifted and engaged thighs, we moved to include a revolved torso and fully extended arms. 

We moved then to Utthita Parsvakonasana, Extended Lateral Side Angle Pose, also with a block. We engaged the inner thigh of the front bent leg to help keep the knee in alignment over the front ankle. The block also assisted in this alignment.

Our next pose was Virabhadrasana II, Warrior II, also with a bent front knee. Extending strongly through the back leg, and the arms, our torsos were able to lift and rotate. 

Ardha Chandrasana, Half Moon Pose, balanced against the wall completed our choices for this class. At the end we 

wove the four poses together in a sequence.  

New Class for Skiers and Riders

Yoga for Skiers and Riders will be offered on four consecutive Thursdays: Oct 30, Nov 6, 13, and 20, 2008. This class is for fit skiers and riders wishing to prepare for the upcoming ski season. Topics to be included: targeting sport specific muscles groups, stretching and strengthening, improving joint health, developing better balance, moving more efficiently, preparing for peak performance and being "in the zone." The class will be presented at Keene Fitness in Keene Valley, NY. 

The cost for the session is $80 for non-members and $60 for members of Keene Fitness. For more information and to register, contact Karen Stolz or Keene Fitness, (518) 576-2500 or getfit@keenefitness.com 

Class Review September 24

This class was designed around Tadasana, Mountain Pose. 

We started with standing and becoming aware of our feet and pressing down on the four points of the feet, under the big toe joint, under the pinky toe joint, the inner heel where it meets the instep and the outer heel opposite. Lifting up on the top of the foot, lifting the instep of the foot.

We moved to the wall, using it to check our Tadasana pose. We moved into Virabhadrasana I, Warrior I with the heel against the wall, stepping back from Tadasana, and returning to Tadasana. Variations of the pose followed. At the end of the sequence, we rested in Tadasana and felt the resonance, or echo, of the pose.

We practiced Vrksasana, Tree Pose and Natarajasana, Dancer Pose against the wall moving from Tadasana and returning to Tadasana.

We practiced Vasistasana, Incline Plank, against the wall, supported by the forearm and then by the hand in line with the shoulder. 

We moved to Sarvangasana, Shoulder Stand. This inversion, known as the queen of poses, is energizing and revitalizing. I will describe the setup for Shoulder Stand in a future entry.

Our Vinyasa included the poses we practiced: Tadasana (Mountain Pose), Utkatasana (Fierce or Chair Pose), Virabhadrasana I (Warrior I), Lunge, Chandrasana(Crescent Moon) and Adho Mukha Svanasana (Downward Dog).

We finished with Savasana, Relaxation Pose.