Learning from contradictions

Learning from contradictions

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So you are a confirmed “yogaholic”: you spend three to four times a week attending different classes and you are a regular face in various weekend workshops. But as your knowledge grows and your practice improves, you begin to realize not all the information you have gathered complement each other. In fact, some of what you learn seems to counter what others have told you previously.

You may learn from one style of yoga, for example, to relax your belly in the poses to maintain a deep diaphragmatic breathing, but are told in another class to keep your lower abdomen engaged to protect your back and seal your energy center. Some schools will tell you to flex your toes to stay balance in certain inverted positions, while others say pointing or even “flointing” (the combination of flexing and pointing) work best. Even in styles with fix sequences such as Ashtanga vinyasa, different teachers may bring different interpretations to the teaching.

Honestly, if you take everything to heart, you’re bound to get confused.

But this diversity – sometime correlated, other times conflicting – is what is wonderful about yoga.
You should always keep in mind that yoga – even the physical practice of Hatha yoga - is a very vast discipline encompassing numerous schools of thoughts, each with emphasis that ranges from the very esoteric, to the mystical to the very physical. Yoga, like its Indian cousin the Ayurveda, is also often referred to as a “living science” because it keeps evolving and changing, embracing new findings and new thinking within the age-old tradition. This is, after all, how it survives over 3,000 years of civilizations and stays relevant to this days and age.

Conflicting technical instructions from different teachers often underlie the different philosophies of the yoga schools, from the more classical yoga philosophy to Vedanta and Tantra. Some yoga schools have the intention to get the physical body in good condition, while others want to cultivate the spirit. These foundational philosophies can make a huge difference in the attitude and focus that the teacher expresses in her postural instructions.

Anusara yoga founder John Friends says there are “3 A’s” - attitudes, alignments, and actions - in yoga poses that differentiate the various yoga styles and schools. Some types of yoga focus on discipline and strong self-effort, while others on relaxing, softening and playfulness. Some classes are very rigorous, up-tempo and structured, others are more explorative and better done slowly. Some styles have precise anatomical alignment, others emphasize on inner feeling and the breath. You can actually gain something from each of these aspects to improve your practice physically, emotionally or spiritually. And even if you prefer one style, you can use what you learn in other styles to help you grow and improve in that favorite style.

But ultimately, what you bring home for your own self-practice will reflect the quality of mind and heart that you want to cultivate. This is when you probably come to a point when you have to determine which style (or styles) is compatible with that intention. Also important is the quality of your “student-hood”. Are you willing to learn without judgment and expectations? Do you trust your teachers to guide you deeper into your practice? Because of this, I find that more important than the style or school of yoga is the quality and intention of the teacher. A good teacher will always foster her or his students to cultivate mindfulness and will not push them to harm themselves.  

Good teachers also don’t judge; they inspire you. I have learned this the hard way. 

 A few years back - still green in the world of yoga - I took a workshop with a prominent overseas teacher whose style was different than my practice. In the beginning, she asked around what type of yoga we were practicing. Then later she asked me to come up to the stage to demonstrate sun salutation. After I did, she snickered and called what I just did an “aerobic yoga” to the laughter of the class. Later, when I asked several teachers of different styles of yoga, they all agreed that it was inappropriate for any teacher to pick on a student like that.

No one has the right to belittle you and your practice. If you find your teacher doing it, perhaps it’s time to walk away. Yoga is about acceptance not cynicism, it should be encouraging not demoralizing. There are many more teachers who will guide you in a more positive way, drawing from their knowledge and personal experience. More than any physical objective or technical knowledge, you should always view your practice this way: a personal journey where, just like in life, you will encounter and overcome confusions, personal biases and unmet expectations with grace and open heart.

And that, in short, is the ultimate yogic path. Namaste.

Importance of Parallel Lines of the Feet

Importance of Parallel Lines of the Feet

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Why is it important to keep the feet parallel in poses like Tadasana, Sirsasana, Pincha mayurasana and vasisthasana? The links of sacro iliac, lumbar vertebrae and ilio psoas in those poses.

30 years ago, when BKS Iyengar first observed my Tadasana (Standing Mountain Pose) in a Teacher Training class in India, he abruptly stopped the entire class and had all other students gather around closely to observe my feet. Embarrassed but willing to learn, I thought I had an innate ‘body intelligence’ having had 15 years of ballet and modern dance training, and so I thought I was probably standing well enough in my feet. “How can you prepare to teach others when you yourself do not even know the parallel lines of the feet?!” he roared at me.  He then ordered two students to bring a wooden block each and place each on the outside edges of my feet in exactly parallel lines. I was instructed to shift my weight to the outside edges of my feet to feel the blocks. Another block he placed in between my inner thighs and demanded I press into that block. What I thought was parallel was not parallel at all!

    

Thus began my awareness of my feet being “turned out”, and my weak inner thighs from too many years of forced external rotation due to ballet training. I had been externally rotating from the hip joints for so long that I had little sense of an inward rotation from the hip joints. New muscles began to ache as I held these parallel lines for minutes that seemed like hours. The problem with forced external rotation (as in ballet training) is that then the pelvis tilts forward so that the lumbar is over-arched causing lordosis, and the lower floating ribs at the front body protrude forward causing the “proud stance” of a dancer. Over time this creates compression of the lumbar spine, compression in the sacro-iliac joint, stresses the knee joint into hyper-extension, and weakens the deep in ilio-psoas muscles. And I thought I had good posture!

             

The complex knee joint – little did I know how I was weakening my knee joints by standing, walking, squatting, etc. with the feet turned out and the knees taking the stress!  Many dancers, over time, begin to suffer knee pain and I now began to understand why. In the Iyengar yoga method of practicing asanas – we start in Tadasana and align the feet and knees and hips parallel. Starting from the feet and working up – the knees are strengthened in parallel lines – this is extremely important for the knee joint. The knee joint supports the weight of the body. The center of gravity in the erect position passes through the femoral condyles at the knee joint. The knee joint acts as a fulcrum for two of the longest bones of the body (femur - thigh bone, and tibia – bone of lower leg).  The ligaments attaching the inner and outer knee joint are strengthened equally as we consciously stand in Tadasana lifting the kneecaps as a result of lifting the toes. Try this simple but effective practice to align and strengthen the knees – Stand in Tadasana with both feet exactly parallel. Observe the weight in the feet in a ‘tripod’ triangle base – 3 points: mound of the big toe, mound of the little toe, and the heel. Lift everything else up – lift the toes, left the arches of the feet, and feel how the kneecaps also lift. This simple practice will engage the large muscles of the front of the thighs (quadriceps) and strengthen the lateral (outer) and medial (inner) connective tissue of the knees.

There is a major muscle of the thigh that had been ignored in my dance training and was re-ignited in the above example of squeezing the block between my inner thighs. The sartorius muscle runs diagonally from the outer hip joint to just below the inner knee at the tibia (lower leg bone). This is the strong, long muscle that is strengthened in all standing poses in parallel lines. It is also engaged in asanas such as Setu Bandhasana where the knees are bent and the weight of the pelvis is lifted up from the floor keeping the knees directly over the toes. The action of keeping the knees directly over the toes in standing bent-knee poses will protect the inner and outer knee connective tissue. When the feet are not parallel and the knees are bent slightly pronating, (falling inward) there is tremendous stress on the knee joints and injuries can happen – whether in standing poses, reclining bent knee poses or sports activities. Being conscious of the feet and how the weight is placed in the feet – right through the center of the feet – will automatically transfer up to strengthen the knees, the strong quadriceps and sartorius muscles of the thighs and help to stabilize the pelvis.

As we travel up the body – standing in Tadasana – the next important postural muscle group is the Ilio-psoas. The consciousness of the parallel lines of the feet, the knees, and the hips will then anchor the pelvis so that the front and back waist can be equally stretched.  In the case of lordosis (over arching lumbar vertebrae due to external rotation of the hips, pronating the weight in the feet and other misalignments of the feet), the ilio-psoas becomes over-extended and weak. This deep-in muscle group that forms the principal flexors of the thighs and supports the lumbar spine as it attaches along the vertebral column is not easily palpated.

In challenging inverted yoga poses such as Sirsanana (Headstand), and Pincha Mayurasana (Elbow Balance) – bringing awareness to the feet – with the feet connected will bring balance and stillness to the practice as the body seeks the midline. This midline will transfer into the deep-in ilio-psoas allowing the torso to be stretched equally front and back, and the lumbar vertebrae to lengthen.

With years of practicing the parallel lines of the feet in Tadasana, the student can bring that awareness, that familiar weight-bearing centered alignment - in the middle of both feet - to poses which challenge balance on one hand, one foot, the elbows, shoulders, and crown of the head.  Vasisthasana, for instance, where the student is balancing only on the outside edge of one foot and one hand – will become steady and strong if the consciousness of the feet parallel in Tadasana is brought to the practice.

In fact, it is no exaggeration to say that if sufficient time and practice of Tadasana – the awareness of the parallel lines of the feet in Tadasana – is brought to each and every asana – that student’s practice will be more confident, steady and strong, and rewarding as a result of paying attention to the small details of the feet.

Yoga Class Description

Yoga Class Description

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Class Description

HATHA
is a very general term that can encompass many of the physical types of yoga. It refers to yoga practice that combines asana (poses) and pranayama (breath). Hatha is the umbrella of all yoga styles.
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VINYASA means breath-synchronized movement. Vinyasa class tends to be more vigorous style, typically started with a number of Sun Salutations to warm up the body for more intense flow of asana sequences.

ASHTANGA is a fast-paced, intense style of yoga. Ashtanga practice is physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called power yoga.

IYENGAR this style of practice is based on the teachings of B.K.S Iyengar and is most concerned with body alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice encourages use of props to bring the body into alignment.

YIN YOGA pratice relaxes the muscle and aim to target the jointas and deep connective tissues, which wraps them. Many of the asanas will be familiar to experiences yoga students, but transformend into a quiter and more meditative practice. Yin yoga is the perfect complement to other strength-oriented forms of  Yoga.

PRENATAL YOGA during pregnancy, you want to stay in shape and do what is best for your baby-to-be. Prenatal Yoga is wonderful way to do both, Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare you for the birthing process as well as enjoy the company of other pregnant women.

Savasana ? The Corpse Pose ?The most difficult and most beneficial of all asanas

Savasana ? The Corpse Pose ?The most difficult and most beneficial of all asanas

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Savasana always come at the last of yoga session and many people misunderstood the ideas behind this relaxing pose and skip it to resume their routine. Ann Barros shares her views around the importance and the benefit of the pose.

In his book, “Light On Yoga”, B.K.S. Iyengar considers Savasana the most difficult pose.  When first hearing this, many of us long-time practitioners of yoga may disagree. To most of us, Savasana is a well-deserved rest after a challenging class. It is a chance for the body to release all the effort after a strenuous yoga session.  Many of us are happy to go into a deep state of relaxation.  But is this really Savasana?  Just relaxing deeply, or possibly going to sleep?

According to Mr. Iyengar, Savasana is about “shedding” – letting go – “like a snake shedding its skin to emerge glossy and resplendent in its renewed colors.”  We have many skins, sheaths, thoughts, judgments, ideas, prejudices, and projects for the future.  Savasana is a shedding – a letting go – “of all these sheaths to see how glossy and gorgeous, serene and aware is the beautiful rainbow-colored snake who lies within.  We even lie on the ground as a snake does, with the maximum possible surface of our bodies in contact with the earth.”

     

Deep relaxation is actually not that easy.  Oh, it may be an eager dropping of the weight of our body into the floor after having exerted muscularly for two hours of asana practice, but soon after, the mind interferes with many thoughts and tension - which distract us from savoring our quiet inner body, our Self, our Spirit.  Tension prevents relaxation, and keeps us bound to our earthly identity – our responsibilities, our family, our loss, our pains, our gains.  To be free of tension means to be free of all these identities and attachments.

What is tension? Tension manifests in various parts of the body.  Tired, sore muscles, aching joints, a feeling of “heaviness” in the body are all signs of stored-up tension in the body.  And what does tension do to the brain?  Headaches, hyper-anxiety, and an ill-temper are all signs of tension keeping the brain in a tightly locked, protective state.   When the brain is over-active with worry and concern, depression or fear, one feels terrible, simply put.  We are all aware of the mind – body – spirit as one, as this is at the core of the practice of yoga asanas.  So when the brain is tight, the body is also tight and the spirit within cannot be set free.

Meditation allows our inner spirit to be set free.  This freedom is the goal of our yoga practice. It is just being in the moment, an ego-less being in the present moment, not stuck in the past or future- formless and free.  Savasana prepares us for meditation.  In the practice of Savasana, like a corpse, we allow our body to lie on the floor and release all muscular, skeletal effort.  The mind then immediately also relaxes as we consciously let go of every effort still lingering in the body.  Yoga teachers guide their students through imagery into a relaxed, but aware state in the practice of Savasana.  With practice, the student learns to quiet the brain, to still the noises of anxious thoughts.  Once the brain has become quiet, tension leaves the body and mind naturally like a fog clearing as the morning sun rises.

Mr. Iyengar further adds: “By all means, relax, go to sleep even; we are all human, but in Savasana you are on the edge of a great mystery, and if Savasana is the most difficult of all postures, at least it has the saving grace that we can all lie on the floor as we attempt it.”

So be easy on yourself in the practice of Savasana.  If you fall asleep, your body and mind probably need the rest.   Do not judge yourself harshly for this. If you become frustrated with tumultuous thoughts preventing you from experiencing that state of formless inner bliss, practice letting go of one thought at a time, even the frustrating thought.  Slowly but surely, over time, with consistent practice of Savasana, we will begin to shed our outer layers and experience peace within. Savasana is, therefore, the greatest gift that we can give to our Self.

ALL DAY COURSES (Saturday Full-Day Course)

ALL DAY COURSES (Saturday Full-Day Course)

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ALL DAY COURSES (Saturday Full-Day Course)

ASHTANGA YOGA - INSIDE AND OUT

A One Day Immersion Into the Practice Flow of Ashtanga Yoga

This class is an in-depth immersion and fun-filled exploration of the dynamic system of Ashtanga Yoga covering as much ground as is possible in one day. In a step-by-step manner the minute details of the practice will be covered beginning with the Sun Salutations and traveling all of the way through to Savasana. David will offer his popular Physics of Flight Vinyasa Techniques providing detailed information for jumping through and back. Alternatives will be given for the more challenging asanas to allow students of all levels to attend. Whether you are a newbie or an afficianado you will find a wealth of practical information and insightful nuances that can be applied within the realms of whatever level of practice you have. In the decades that David has been practicing and teaching he has developed a keen insight into the subtle aspects of the practice and has become known for his compassionate way of sharing these insights and breaking the details down into practical and informative terms that can be easily applied within practice as well as within the context of daily life. Even if you do not practice Ashtanga you will find a multitude of powerful and useful information to be applied within your personal journey of yoga. There is a lot of partner work in this fun-filled and energetic class as well as plenty of laughter woven into the wealth of knowledge and information that students will gain. This class is great for beginners or those already familiar with the practice.

Sunday Workshop

SECOND SERIES GUIDED TOUR

Hop on the Bus and Enjoy a Ride Through Second Series Asanas

Many people are frightened of or intimidated by the Second Series of Ashtanga Yoga. But it is truly one of the most fun sequences! David will present the Second Series with great compassion, patience and humor. Students should have a regular practice of the First Series in order to attend this class. David will lead the participants through as much of the Second Series practice as seems appropriate for the group. He will offer alternatives and guidance along the way and explain methods and techniques to make the Second Series asanas feel more accessible and user-friendly. This class is a great way to experience the dynamics of second series in a safe and fun environment.

FLYING FLOATING AND HANDSTANDING

A Fun-filled exploration of Vinyasa and Arm-balances

One of the greatest challenges of the Ashtanga flow is the vinyasa. In this class David will break the vinyasa down into its basic components. He likes to refer to this as: “The Physics of Flight”. Participants will explore techniques for creating greater lightness and efficiency of practice while using less effort to achieve greater ease.
 The class will also explore the elements of handstands and arm-balances. It is common to feel intimidated or even frightened by balancing on our hands. David will address this issue and offer techniques and practical methods of approach to allow for greater confidence and ability that can be carried away and applied within a personal practice.  This will all be done through the avenue of insightful and simple methods he has designed through decades of practice and teaching others. There will be partner work as well as individual techniques offered. There is always plenty of laughter and fun as well as a depth of information David’s classes. All levels may attend even if you have never done a handstand before. Alternatives are always given.

BREATH, BANDHAS AND PRANAYAMA

Exploring the Invisible and Mysterious World of Prana

In Sanskrit, Man means Mind and Tra means to Free or Deliver. Therefore the word Mantra means to Free the Mind. There are many mantras that are well known amongst yoga practitioners such as Om and a plethora of others. There is another mantra that is just as powerful and even more accessible. It is the sound of our breath: Ujjayi. There is no other sound more universal than breath. It is not tied to language or culture and transcends religious beliefs. The sound of our breath is “chanted” from the first moment of birth. When practiced with awareness and efficiency this simple act of breathing becomes a deep and spiritual experience. In addition to breath work the class will also explore the invisible world of internal energy valves known as Bandhas. There is much confusion surrounding these mystical tools for controlling the movement and regulation of pranic flow. David will encourage interactive discussion as well as presenting of a series of practical exercises he has developed to gain greater understanding of these subtle yet powerful elements of yoga. Participants are sure to go away with a greater understanding and clarity as well as techniques to be applied within the realms of their personal practice regardless of the system!