Behold The Class - 2010

Behold the End

2010-05-22T13:53:00.000-07:00

I think Jim Morrison said it best when he moaned, "This is the end.... my only friend, the end".

I'm referring to Mr. Iyengar's Light on Yoga Course One. As described by Mr. Iyengar, by the beginning of week 26 you would be practicing all those postures, in that order. I know many of you have a hard time reading Pixie's poses, but if you can, just try to imagine yourself completing all those poses. Imagine taking five breaths in each pose, repeating on the other side if needed and moving safely into the next.

I cried Uncle a while back. You?

Better yogis than I have been taken down by this Course One. So I don't feel bad for me, just admiration for someone who could persist and complete the 30 weeks.

But, seriously, who has the time or patience? Not me.

I won't be posting any more about Course One, unless I decide to try all those poses some day. I skipped over a bunch of weeks in the middle, which are basically a slow, tortuous accumulation of what you see to the left.

If you feel compelled to learn a pose you see over there, or want some encouragement as you progress, feel free to e-mail me and I'd be happy to support you.

Me? I'm moving on to other things. Like moving and breathing.

Weeks 14-15

2010-04-19T19:56:00.000-07:00

Well, here's the whole thing so far:

As you can see, there are now just too many poses to get through in one class. So, as promised, this week will be back bends. A nice back bend can set you up for some solid energy, confidence, poise and an awesome posture.

Well pick through the poses above and find some nice back bends to work on. Can you spot them up there? There aren't many but we'll manage.

See you this week.

Weeks 14-15

2010-04-05T15:04:00.001-07:00

Welcome back, everyone! It's time to get back to work. My plan for the Spring session is shaping up something like this:

Beginners:
We will continue to base our practice on the 30 week course we have been working on this year. However, there are so many poses now that we have to categorize them. So, this week we will return to our previous rotation pattern: Standing poses, forward bends, back bends and restorative. We will begin this session with standing poses and continue on from there as the weeks dictate. Our first class this session, therefore, should be a good review of much of what we learned last session and will be a good introduction for any new students. You may remember these:

Continuing Students:
Your standing pose practice will continue as well. However, Course One calls for us to begin forward bends so your standing pose practice will consist of more forward bends and a downward dog or two. We will also continue working on headstand and shoulder stand.

Here are some poses to expect:

These standing forward bends pose many challenges. I'm sure you'll face those challenges with good humor and a little common sense.

P.S. Week 13 was a review/repeat/strengthen week. I'll just assume everyone did that one their own. Any information to the contrary will be kept to one's self :)

Week 11-12

2010-03-22T08:07:00.000-07:00

Mr. Iyengar has a lot planned for us these next two weeks. However, since we are approaching the end of our session at the Park District and the end of my run as a teacher at The Pipal Tree, this week's class will veer off course a little.

In the Tuesday Park District classes, and tonight at The Pipal Tree, we will enjoy a balanced practice which includes some standing poses, back bends, forward bends and maybe a shoulder stand. This Wednesday night at The Park District is your last class of the session and, as such, is restorative. Be sure to dress in layers.

We will return to the Iyengar Course One work when the new session resumes at the Park District. Our beginning class will begin to gently incorporate more forward and back bends and the Continuing class will add some strong standing forward bends to the practice. Pixie is working diligently to help you along.

Week 10

2010-03-16T04:01:00.001-07:00

Week 10 of our Iyengar Course One is a repeat of Week 9. Nothing added or deleted. So check out the previous post and I will update this post with some more detail soon.

Weeks 9 and 10

2010-03-07T10:53:00.000-08:00

This week we continue to repeat the poses we have been working on and we add three new poses. Mr. Bendy Rabbit is giving Pixie the week off by modeling the three poses.

Gate Pose

Ear Pressure Pose

Revolved Stomach Pose

Mr. Bendy Rabbit doesn't talk much so you'll just have to come to class to learn more!

Week 9 (Restorative)

2010-03-02T08:44:00.000-08:00

Our class will look something like this. But remember, not everything is illustrated. Some stuff you just have to be in class to learn. And remember to wear lots of layers in case the room is cold, warm, cold, warm, breezy, freezing, hot, cold....well, you know.

Week 8

2010-02-21T10:26:00.000-08:00

What do we have here? A lot of repetition of previous poses, but we have some new poses in our midst. Can you spot them.

Yup, it's the hard ones. Warrior III and Half Moon Pose. Interesting selection for poses to add this week. Here's my take on why.

Warrior III has leg work similar to Warrior I and Parsvottanasana but now includes the added difficulty of balancing we saw early in Tree Pose.

Half Moon Pose has leg work similar to Warrior II, Triangle Pose and Side Angle pose, again with the added difficulty of trying to balance while maintaining all the minute actions required in the poses.

I believe the abdominal work we've been doing will be a critical piece of being able to do these two new poses.

E xtended Triangle Pose - Uttihita Trikonasana

Extended Side Angle Pose - Uttihita Parsvakonasana

Warrior I - Virabhadrasana I

Warrior II - Virabhadrasana II

*Warrior III - Virabhadrasana III

*Half Moon Pose - Ardha Chandrasana

Revolved Triangle Pose - Parivrtta Trikonasana

Intense Side Stretch Pose - Parsvottanasana

Wide-Legged Standing Forward Bend - Prasarita Padottanasana

Upright Extended Foot Pose - Urdvha Prasarita Padasana

Full Boat Pose - Paripurna Navasana

Half Boat Pose - Ardha Navasana

Supported Shoulder Stand - Salamba Sarvangasana

Plow Pose - Halasana

Corpse Pose - Savasana with

Ujjayi Pranayama

Week 7

2010-02-14T09:58:00.001-08:00

I have fallen into a knitting pit and I can't get out!!! Since I recently finished the year-long scarf I was working on, I have been obsessively looking for a new pattern. I finally found one. Phew! Now I can post something.

We are entering Week 7 of our Iyengar Course work. In week 7, we are to consolidate the standing poses we have already learned. Good news for us since that means nothing new, yet. And it will allow us to begin to see the patterns in these poses; how one relates to another; how we can move from one to the next and create our own little flow sequence.

So here's to another sweet week of practice. Pixie, as always, had tried to work it out for you. Here's some of her ideas:

The leg work is similar in row one. Same for row two. The legs require the same type of action in Triangle, Warrior II and Side Angle Pose. The legs try to roll away from the front center of the body; externally rotate. In Warrior I, Side Stretch Pose and Wide Legged Standing Forward Bend, again the legs work the same, this time they try to turn towards the front center of the body, or internally rotate. And do I really have to talk about what's happening in the ab work poses??? Yeah, I didn't think so.

See you this week.

Weeks 5 and 6

2010-01-31T09:51:00.000-08:00

This week we continue our standing practice and begin to work on the abdominal area. You can see here we lift the legs and lift the torso in various ways to strengthen. We also begin pranayama, or breath work.

E xtended Triangle Pose - Uttihita Trikonasana

Extended Side Angle Pose - Uttihita Parsvakonasana

Warrior I - Virabhadrasana I

Warrior II - Virabhadrasana II

Revolved Triangle Pose - Parivrtta Trikonasana

Intense Side Stretch Pose - Parsvottanasana

Wide-Legged Standing Forward Bend - Prasarita Padottanasana

*Upright Extended Foot Pose - Urdvha Prasarita Padasana

*Full Boat Pose - Paripurna Navasana

*Half Boat Pose - Ardha Navasana

Supported Shoulder Stand - Salamba Sarvangasana

Plow Pose - Halasana

Corpse Pose - Savasana with

*Ujjayi Pranayama

Incorporating a Restorative Practice

2010-01-24T15:53:00.000-08:00

I have discovered the challenge in keeping up with the 30 course that we are practicing this year. In my early enthusiasm, I thought that I would eliminate the restorative week completely and just plow on through.

I've changed my mind.

I believe we need that restorative practice and I, like you, have come to look forward to it.

In an effort to stay on track with our focus, however, I will attempt to design a restorative practice that addresses the same areas as our accumulated standing pose practice. Fortunately for us, Yin Yoga targets mainly the hips and legs so we will incorporate some of that this week. In addition, I think some chest openers that mimic the opening in Parsvattonasana are in order. And, always a crowd pleaser, maybe some foot exercises to help release all the muscles in the feet that are getting stronger through our standing practice.

I think it will be appropriate to bring any blankets or bolsters from home this week and dress in layers to be prepared to fight off any chill.

Update: Here is my intention for this week:

Weeks 3-4

2010-01-15T07:06:00.000-08:00

This week we will be adding a standing, wide-legged forward bend and a seated twist. Standing poses will continue, as they do forever, and we'll try to move a little bit more, shifting gently from one pose to another. We may also add another seated pose and/or delete a standing pose. I'll try to gauge the level of energy in the room. If we need to come to the floor earlier than the past two weeks, we will. Notice that Tree pose is gone for now as is Mountain pose. Although, Mountain pose is always alive inside all the other standing poses. I have enjoyed seeing the benefits of Salamba Sarvangasana in everyone (shoulder stand) so that pose stays in our sequence for the entire session.

(As a side note to the ladies: It is advised to avoid inversions for the first few days of your cycle, as the inverted nature of the torso will work against the natural intention of the body. If you are in class and don't want to single yourself out, that's o.k. with me. But if you are practicing at home, just substitute legs up the wall and enjoy the rest.)

Here are the descriptions:

E xtended Triangle Pose - Uttihita Trikonasana
Extended Side Angle Pose - Uttihita Parsvakonasana
Warrior I - Virabhadrasana I Warrior II - Virabhadrasana II

*Revolved Triangle Pose - Parivrtta Trikonasana

Intense Side Stretch Pose - Parsvottanasana

*Wide-Legged Standing Forward Bend - Prasarita Padottanasana

Supported Shoulder Stand - Salamba Sarvangasana

Plow Pose - Halasana

Corpse Pose - Savasana

Phew

2010-01-12T15:44:00.000-08:00

This is a challenging sequence. Challenging but good. I have found that once we finish parsvottanasana (side angle pose), it's time for a breather. This always seems like a good time to rest in balasana (child's pose) and do a little side stretching, then some lunges then a little work in downward dog. Then back to the standing poses and finishing with the inversions.

I see, hear and feel you all struggle through the class and I am aware that some of this stuff if pretty hard. I see you challenge yourself and work harder than you think you can. I also see the restful, peaceful faces when you are all done and getting ready to go home.

You can begin to gauge your progress by how much easier the poses feel over time and how much more you can work on a poses' finer points while you are actually in the pose. This ability takes time, determination and effort but it will come.

Pixie says you're doing a great job and keep up the good work!

Week 2

2010-01-09T10:42:00.000-08:00

Sunday will start the beginning of Week 2 of our 2010 practice. Week two is exactly the same as week one. Did anyone notice that we have not practiced halasana (plow pose)? Are you wondering why?

Halasana is an extremely challenging pose for our modern day bodies. So challenging, in fact, that injury may easily occur in those students who have slipped or herniated lumbar discs. I will be introducing halasana soon, but I need to watch for another week or two before I decide how best to teach this pose to my larger classes. I have a few ideas but I am allowing time so I am sure no one will get hurt.

Some students tell me, however, that they practice this at home, not necessarily as a yoga pose but just as a good stretch for their backs. They are in luck, then, as the pose will feel more accessible to them.

I hope you felt great after last week's class and are ready to repeat. Please remember that many of these poses are poses that you will practice for the rest of your life. I worry about repeating poses and getting everyone bored but, in the long run, the repetition is exactly how we accumulate the benefits.

Are you practicing a little? Maybe a little triangle pose? or warrior II? It would be really good for you.

Weeks 1 and 2

2009-12-29T15:30:00.000-08:00

Here is Pixie practicing the asanas for weeks one and two. As you can see, many of the poses are familiar to us.

Mountain Pose - Tadasana
Tree Pose - Vrksasana
E xtended Triangle Pose - Uttihita Trikonasana
Extended Side Angle Pose - Uttihita Parsvakonasana
Warrior I - Virabhadrasana I
Warrior II - Virabhadrasana II
Intense Side Stretch Pose - Parsvottanasana
Supported Shoulder Stand - Salamba Sarvangasana
Plow Pose - Halasana
Corpse Pose - Savasana

I have linked to the poses for which I have detailed instructions. (Note: I have not yet taught Plow Pose in any of the classes. This particular pose I have found is very challenging to most students. I would like us to get a little stronger in shoulder stand and parsvottanasana before we work on halasana. Probably in 2-3 weeks. Not to worry, this pose is around until the end so we have ample time to work on it.)

Getting to the Heart of the Matter

2009-12-27T15:09:00.000-08:00

We will waste no time getting right into the challenging, and most beneficial, poses. The first week sees the introduction of shoulderstand, as you can see Pixie practicing here.

We will begin every class by warming up, then we'll get right into the heart of the practice; standing poses. The first week repeats for week two with the focus clearly on standing poses so be prepared to work hard.

I will post the complete lesson in a day or two so you can prepare if you like.

Following The Plan

2009-12-26T15:23:00.000-08:00

I will be making notes and keeping track of our Light On Yoga Course One lesson during 2010 here on this blog.