y o g a s a n a Year-End 2014

As 2014 came to an end, reflecting back showed growth of the shala along with growth through practice for students in many ways. With reminders like 'Backing off the practice is not the answer, while Backing off within the practice is', prove a wise and mindful approach to honest practice. It's not a practice that someone quits if they are truly understanding the big picture - daily, therapeutic, meets you where you are, customizable.
For me, this knowledge of current practice has been years in the making, and many more to come. I have mostly been working from a place of rare teacher time and intuition holding a home practice - and it has served me well. Calling someone my teacher is huge for me, but Angela Jamison allows me to do that, and encourages me to rise to the occasion of teaching truth in Ashtanga. She recognizes that I am devoted, dedicated, knowledgeable and have years backing what I present.
Situating to a more steady early pre-teaching practice for the past year is rewarding while challenging, but feels true. AJ says, 'The room should crackle with the energy of the teacher's practice'. Some extra early birds join me, as well as the Apprentice Program participants. We had an inaugural start to this Program in October with an intimate group eager to study, learn, integrate, and take practice! The shala is so honored to have this Apprentice presence. Expect more of what they can offer within our community in the coming year.
This past year, we have also integrated some specifics in Mysore Room layout of mats, when and where. There is a nice shala guidelines information handout in the works; helpful information that explains some Mysore rules and advice that students need along the way.
The 2015 Moon Day card is available. This is handy to refer to so that students are abreast of exact shala closings. Although many of you will already have a feel for what the moon is doing. We are trying to gain this kind of awareness, and how it effects us on many levels.
We continue the Theory workshops on a more routine 1x month, held on the last Saturday of each month. As well as seasonal Yogasana Gatherings to connect with the community on another level...the main floor :)
Thank you for all your efforts in practice and the support you bring to the shala and the teacher. I appreciate every one of you, and every minute in the Mysore Room.

Here's Where the Mysore Method Differs

Often in life, when someone crashes and burns, they have to step off completely and regroup...from everything, mostly everything that caused the crash and burn or could mess with the crash and burn. Here's where the Mysore method differs.
When things go awry, the practice is still there for you. Maybe in a different capacity. To this I state: Staying away from the mat, does not prepare you for getting back to the mat. The practice is held as a container for your well-being on all levels, mental, physical, emotional. This is not a practice of all or nothing, or building further and further without the option to step back. This is daily practice where students check in with the routine that becomes their gauge for all that is, mind-body. And the look of the practice varies day to day or week to week or season to season and year to year. If there is a crash and burn (or just a paper cut), we can heal with this. And aren't we lucky.
For those of you who have injury or life issues or happenstance that seemingly stop you in your tracks, don't give up the practice. If you cannot understand 'how to' keep doing your practice, schedule a one-to-one session with me as soon as you can. You can heal with this, when done in the right way and with the right intention. Many of you will spend many dollars on 'other' therapies to 'make things right'. You will take time off. Then you will expect to jump back on the practice train right where you left off, but with huge risks. The one-to-one session is priceless, and keeps you on your mat and with us in the shala. And while your practice doesn't miss a beat, you might just heal more efficiently, economically, and with tremendous understanding.
Note that in the Mysore Room there is individual attention given, but this is not the setting for fully figuring out a student's issue and remedy. This is the case for a Private session, giving the matter at hand full attention to help students approach issues mindfully and allow them to work through them with care. As your teacher, I am here to help you with your practice in all times in your life.
Staying away from the mat, does not prepare you for getting back to the mat.

Theory workshop Nov.22 joy/breath/sarvangasana

As it was a moon day, it was actually good that the asana portion of the class was abbreviated ;) --- actually ‘talking’ about the Shoulderstand sequence, the BENEFITS and reasons behind the series, is important, and your questions and comments were very good. (there’s my spin on leaving limited asana practice time) As we know, rather than overdoing the workshop-spoonfeeding, our Mysore method works this way: info presented then practice practice practice to implement and integrate. Feel free to ask me further details as you implement the sequence details in your practice. Thanks for testing out the blankets (and bringing them) – as with props, they assist but may also tend to get in the way (of progress, and literally in the way…I’m not encouraging or discouraging, but if it allows ease & understanding, YES, test them!)

Most of the focus was the Closing (Finishing) sequence Shoulderstand (Sarvangasana) 5-poses, and noting the next 2-poses of fish offer a counterpose.
The Finishing Sequence of the Astanga series is where we find ‘inversions’…helpful ways to combat disease, balance out the systems of the body, calm the mind, and secure Amritabindu (nectar of immortality). Oh. Yeah.
We also started off the Theory class with a focused approach on your practice: ‘more joy’. (seriously nothing hokey about that! a softer Astanga practice flies in the face of nay-sayers that say the practice is too vigorous, too challenging). More Joy.
As well as a look at 3-levels of Breath intensity – using 3 different practices as a backdrop for Breath intensity comparison: Meditation – Asana – Pranayama.

My notes for class follow here:

Theory Workshop
(I)                Joy of the Season Practice
It’s all in the approach, that’s what makes it a practice. It can be tough, it can be a grind, it can be fantastic, it can elicit great change, it can knock you on your ass. (and so can life)
Every chance you get during your practice, consider and recognize ‘more joy’. No matter how ho-hum, how challenging, how awesome, how edgy…find joy for getting to practice.
(II)             Breath of the Practice
Meditation.  Asana.    Pranayama.
Soft………….Medium……….Hard
Meditation, we watch the breath .
Asana, we breathe freely with sound to ensure quality of movement.
Pranayama, we take further control the breath using Ujjayi technique.
(III)           In depth look at Shoulderstand sequence
from Lino Miele’s “Astanga Yoga” book:  The Finishing Sequence – There are 7 asana which must be performed in sequential order. No one asana should be practiced alone or out of sequence. The 7 asana bring the whole body into balance, the various systems of the body, circulation, heat production, heart rate, breathing…all return to a steady level. The body and mind become calm.
The first 5 asana refresh the whole body. The last 2 asana are counterposes.
If Yoga Chikitsa is practiced to a level of competence, then the finishing asana must be performed in full at the end of practice (whether just Suryanamaskara or part way through). Without the finishing, disease may develop. Lino's book also states the need for the inverted sequence to store Amrtabindhu (vital life force, nectar of immortality) in the crown chakra.
Live right, Practice regularly!
Sarvangasana all-limbs-pose  >> tall torso <<   Try Blanket under shoulders, don't roll off!
//test hand position on back, sit tall
HEAD NEUTRAL, do not move head
support the hips (½ shldrstd)
support low back or hands guide at ribs
legs strong buttocks relaxed, feet pointing
Halasana plough pose >> tall torso <<
Hands stay at back if toes not on floor
Hands clasp, feet pointed and touch floor
Karnapidasana ear pressure pose >> low back rounded <<
Knees bend toward head, not just gravity but legs actively hinging
Knees next to ears + squeeze, feet pointed on floor, heels together, hands clasp
Urdhva Padmasana upward lotus pose >> tall torso << //test position, sit padmasana
Legs up, hands support back, legs fold as if sitting on ceiling
Lotus legs, ½ or full, corresponding hand helps foot if needed
Hands at knees, arms straight, shoulders anchored at mat
Pindasana embryo (ball) pose   >> low back rounded << //test position, sit garbhabinda
Legs fold toward body, not just gravity but legs actively hinging
Arms wrap and bind around legs, wrap at narrow, bind at wrist, don’t lose shldrs

Matsyasana fish pose
Uttana Padasana extended stretch of feet legs pose

Again...Live right, Practice regularly!

Fear Wastes Air.

Usually around 9/11 I think of this poem and I read it or recite it. It was from a book of compiled thoughts, meditations, and prayers entitled, "God in the Midst of the City", specifically in memoriam for the attacks on September 11, 2001. But sometimes it crosses my mind other days and moments in the year. It is truly a favorite poem of mine.
Just last week I heard the news that a woman I knew quite well, from a different part of my life a while ago, died within a week of being diagnosed with stomach cancer. Maybe this is a first for me in my life; a woman my age whom I was personally closely connected with...now gone.

Freefall ~ by Mark Nepo
If you have one hour of air
And many hours to go,
You must breathe slowly.

If you have one arm's length
And many things to care for,
You must give freely.

If you have one chance to know God
And many doubts, you must
set your heart on fire.

We are blessed.

Each day is a chance.
We have two arms
Fear wastes air.

Fishing for Liberation

Give a man a fish, and you feed him for a day; show him how to catch fish, and you feed him for a lifetime.
Tim Miller used this proverb brilliantly and simply when he made mention of the student-teacher relationship...in short, Don't make your students co-dependent.

In the Yogasana Mysore Room, we have one morning a week designated as 'Mysore Niralamba'. This is a Sanskrit word that often is used in specific asana to denote 'unsupported' or 'independent'.
These particular weekly mornings, we gather to practice ALL together, no synchronizing, no follow-the-leader, just self-self practice - even the teacher practices. I find it an excellent way to offer greater 'independence'...at least once a week.

Why Fearing

After just spending invaluable training time with senior Ashtanga teacher, Tim Miller, there are more than a few quotable quips!
As he has said in the past, "Avoidance is not the answer!" Along with telling us what Guruji used to say, "Breathe, don't fear". Most of us know this practice brings up sO much - physically, mentally, emotionally. Fear is a biggie. Therefore, avoidance might ensue.
With this recent discussion time with Tim, he has a new perfect line: "Fear and Mula bandha cannot co-exist". Totally the truth. Back bending and Inversions are probably the quintessential examples. In fact, fear is most likely what causes you to lose your sense of proprioception (where we are in space)in asana such as inversions and back bends.

Something I just read recently: "Doubt (Fear) kills more dreams, than Failure ever could".

No Water, No Coffee, No Prana

My husband, an environmental scientist, just recently came back from a conference and this was the take-away gift. The focus of the conference: Sustainable Water Management. A big looming environmental problem for sure. This mug is no joke, especially when it takes many gallons of water to result in each cup of coffee.
Of course this mug's message sure made me think of what just about every Ashtangi has heard or read or recited: "No Coffee, No Prana". A Guruji/Sharath quotable (especially if you're into coffee).
So lets please take a step back, heed this mug's plead as saving our water and how it effects you and the environment - whether monitoring use, reclaiming, conserving, preventing litter, etc.
As a note, our fair city of Cincinnati has some of the best filtering systems in the country, therefore some of the best drinking water.
Obviously, please be mindful.