Asana Practice on Monday, January 23 at 10:15 (10:30)am

SUKHASANA
ADHO MUKHA VIRASANA
ADHO MUKHA SVANASANA
PLANK
ADHO MUKHA SVANASANA
UTTANASANA
ADHO MUKHA SVANASANA
PLANK
UTTANASANA

TADASANA
PARSVAKONASANA top hand on hip
BADDHANGULLYASANA
PARSVAKONASANA top hand on hip
BADDHANGULIYASANA
PARSVAKONASANA classical
BADDHANGULLYASANA
GOMUKHASANA bottom arm only
PASCHIMA NAMASKARASANA
ARDHA PARSVOTTANASANA w/ PASCHIMA NAMASKARASANA
ARDHA PRASARITA PADOTTANASANA w/arms straight

ADHO MUKHA SVANASANA w/thumb and index finger @ wall
ADHO MUKHA VRKASANA – full arm balance x2 (uttanasana inbetween)
PINCHA MAYURASANA
1) w/hands facing one another
2) w/ hands facing ceiling
3) classical
VIPARITA DANDASANA in chair w/pinky finger on front leg of the chair
1) feet on ground
2) heels extended

SALAMBA SARVANGASANA in chair w/ pink finger on front bar finger knuckle palm
SALAMBA SAVASANA

THREAD: the relationship between the weight/position of the hands and the parts of the hand, the forearms, the upper arms and the shoulder.

SUKHASANA – release the abdomen to keep the buttocks releasing towards the floor so the side ribs can lift, the sternum bone goes up and not out. The abdomen lengthens and moves inward. The bottom tips of the shoulder blades move in, tops of the shoulders move down, collar bone spreads out to the sides.

ADHO MUKHA VIRASANA – spread the fingers wide, press down through the index finger and thumb, do not roll the majority of the weight to the pinky side of the hands, use the weight on the index finger and thumbs to lift the forearms away from the floor. Soften the abdomen push the hips back increasing the fold of the side waist and thighs, the side waist lengthens.

PLANK – look forward, move the weight towards the fingers, spread the palm, take the thumb away from the fingers, lift the biceps, turn the upper arms out.

ADHO MUKHA SVANASANA – keep looking forward, and keep the work of the arms developed in plank, do not drop the forearms.

PARSVAKONASANA – drop the weight into the back heel, the back thigh lifting and rotating inside out, keep pushing down into the outer part of the heel. Keep the buttocks releasing down. Have the bent leg @ a 90 degree angle and the knee moving back. With the hand on a floor or a block, be up on the fingertips and have the top hand on the hips. Keep extending the bottom waist forward while rotating the upper arm/top of the shoulder out and the bottom shoulder blade into the back moving the thoracic spine in, rotating the bottom ribs toward the front of the room.

BADDHANGULLYASANA – push through the heel of the hands, spread the palm, lift from the triceps and not the joint, while rolling the triceps in, do not push the front ribs forward which will harden the diaphragm, keep the front ribs back and the diaphragm soft. Thighs back, buttocks releasing down.

GOMUKHASANA – using just the bottom arm keep walking the hand up the back, roll the upper shoulder out and down

PASCHIMA NAMASKARASANA – press the weight into the index finger and thumb, keep the front ribs pressing back, and roll the shoulders out and down

ARDHA PARSVOTTANASANA w/ PASCHIMA NAMASKARASANA
Maintaining the back leg, drawing the sternum bone up, move the pinky fingers in toward the spine to move the spine away from the pinky fingers. Contracting the midback and releasing the buttocks flesh away from the lower back. Using the strength of the back heel to maintain that extension.

ARDHA PRASARITA PADOTTANASANA w/arms straight
Placing the arms inline with the shoulders, straighten the arms and spread the mound of the thumb away from the center of the palm. Press firmly into the index finger, bringing weight into the finger side of the hand. Then, moving the hands back until the center, heel of the palm is barely lifted. Observe the difference in the two hand positions. A brick may be used. Straighten the arms, spread the mound of the thumb away from the center of the palm and move the chest through the arms by contracting the upper back the manner the pinky finger moved the spine toward the chest in the previous asana.

ADHO MUKHA SVANASANA w/thumb and index finger @ wall – keep the forearms lifted, look toward the wall lean forward until your head is at the wall so you can begin to lift the forearms and roll the shoulders out/release the shoulders away from the head. As you push back observe what happens to the forearms, try to keep them lifting away from the floor and use them to push your thighs back.

ADHO MUKHA VRKASANA
Push the knuckles of the fingers down, spread the thumb away from the index finger to keep significant weight in the thumb mound. Lift the space between the pinky mound and thumb mound, the forearm cannot drop otherwise this action will be lost, the forearms move up and forward, while the upper arm moves back and keep rotating out.

PINCHA MAYURASANA w/hands facing one another – keep pressing through the index finger and thumb don’t roll the weight on to the pinky side. Keep spreading the thumb away from the center of the palm. Roll the top arms/shoulders spread the collarbone, lift the shoulders.

PINCHA MAYURASANA on back of hands/palms face the ceiling – same instruction with the top arms. Keep rolling the thumbs down towards the floor away from the center of the palm.

PINCHA MAYURASANA classical – press down hard through the inner wrist, thumb and index finger. This is the brain of the pose and continuous focus on this area will help lift the shoulders. Look forward, lift, and take the side chest upwards away from the armpit.

SALAMBA SARVANGASANA in chair w/ pink finger on front bar – first press through the top of the pinky finger, observe what part of the shoulder that activates, next press through the knuckle of the finger, observe the shoulders, finally have the pinky side of the palm pressing, observe the shoulders.

Additional thumb/hand work/prep:
What could also be done in order to work on spreading the thumb away from the index finger is to put the hands on blocks that are leaned at an angle against the wall in AMS. Have the thumb off the block and the fingers on.

Q & A Refresh: A Summer Restorative Practice

Q: What will we be doing in this workshop?

A: We will begin with a Gentle Yoga Practice to bring awareness to our breath & release tension in the body, preparing us to relax deeply for the sequence of Supported Yoga Postures. We will use props (bolsters, blankets, blocks, etc) to alleviate stress on the body, creating the conditions for deep relaxation of the body & mind. We will incorporate focused breathing techniques to create a meditative quality as we rest into the support of the Yoga props.

Q: How is the workshop different from a regular weekly Restorative Yoga class?

A: The longer format of the workshop gives us the opportunity to explore more postures & spend more time in each pose, allowing the benefits of the poses to soak-in & have lasting benefits. Lingering in the postures allows us to experience subtleties of the breath & ultimately to connect with the many layers of our being. A long Restorative Yoga Practice gives us the time & space to relax more. When we are ‘at ease’ we open energetic pathways for the free-flow of Life-Force Energy & rejuvenation!

Q: Why do we need Restorative Yoga in the summer season?

A: The Yin nature of Supported Yoga is the perfect antidote to balance the Yang energy of the summer. During the long days of summer, people are out & about, involved with energy-packed activities & often ‘overdo it’! An afternoon immersed in a quiet Restorative Practice will allow us to get grounded, turn inward, & balance an agitated nervous system.

Q: What do we need to bring to this type of workshop?

A: Your experience will be enhanced by wearing comfortable clothing & layers to adjust for your body temperature. If you have your own eyecover, bring it for a deeper relaxation experience.

Q & A Lifecycles and Constant Change

Q: What is the Lifecycles and Constant change workshop about?

A: This workshop is about our cycles of life. According to Kundalini yoga teachings, every 7 years our consciousness changes, every 11 our intelligence and every 18 our energy. We will look at how we meet these challenges in our lives.

Q: What will we be doing in the workshop?

A: We will be practicing kundalini yoga asanas and meditations that take us deep into our cycles of life, concentrating on the first 11 years when our patterns are formed. We will then make a chart of our entire lives and look at how these patterns might still be affecting us and how we can manage them. We will also be watching a video and doing a practice with Yogi Bhajan, master of kundalini yoga. We will have treats to eat!

Q: Why should I come?

A: As a teacher of Yoga, I am always striving to live my yoga off the mat. It is easy to practice yoga for 1 1/2 hours in a studio on our mats, but how do we use it to change our lives? Kundalini Yoga teaches us to live our yoga ‘out of the studio’. You will shift your awareness of how you view “yoga” and yourself.

Q: What is Kundalini Yoga?

A: Kundalini Yoga is the yoga of awareness. We use ancient mantras (sound current), mudras (hand gestures), asana (body postures) and drishti (gaze of the eyes) in one kriya (set of exercises/action) to catapult us into states of greater awareness. You will feel a shift from your very first practice!

Q: Do I need to have a practice of Kundalini Yoga to come to this workshop?

A: No! Just jump right in if you are guided. All are welcome, we love creating a close-nit spiritual community at LYFE Yoga Center.

Q & A: Yoga for Labor Workshop

Q: Who should attend?

A: Anyone who has been attending prenatal yoga at LYFE regularly and their partners who will be there supporting them at their birth (husband, partner, mother, sister, doula, etc). To avoid confusion it’s recommended that you attend at least 3-4 classes regularly before attending the workshop so that you know the basic breathing techniques since there won’t be time to go over how to do the breath in the workshop, although we will be practicing it.

Q: What will I gain from this that I don’t from attending prenatal yoga classes?

A: This workshop is designed for you and your partner and we’ll break down the breathwork we practice in each class and how you can use it in labor and in birth and how your birth partner can guide you through them. We’ll also practice different postures from class you can use in labor and comfort techniques that your partner can provide to you during labor.

Q: How will this be different from a childbirth education class?

A: This workshop is different from a childbirth education class in that we’ll be using everything that we do in prenatal yoga regularly and how we can carry that into labor and birth. This is a great supplement to a childbirth education class. In childbirth education you’ll learn more about the different phases of labor and birth, different interventions, nutrition, breastfeeding, etc. depending on the course that you take.

Q: Will this just be an extended prenatal yoga class with partners?

A: No, we will not be practicing a full regular yoga sequence during the workshop, although we will be practicing some postures that can be used in labor.

Q: Is there anything I need to bring?

A: Most importantly your birth partners (husband, partner, mother, sister, doula, etc). We also recommended that you bring a mat, water and a birth ball. Birth balls can be easily purchased at Target or online. If you need more information on size, etc.

An Experience

As we continue to read through the Bhagavad Gita, Chapter 11 describes the greatest sense of what it means to connect with the Spiritual, Self, Soul or Truth. This awakening is no longer about the floor, a fragrance, a person but an Experience and how this Experience elevates us beyond the floor, a fragrance and the person but to an unseen world that lies between, within and among us all.

Ralph Waldo Emerson’s address to a graduating class described this spiritual structure of the universe “…that which makes our highest happiness. Wonderful is its power to charm and to command. It is a mountain air. It is the embalmer of the world. It makes the sky and the hills sublime, and the silent song of the stars is it. It is the beatitude of man. It makes him illimitable.”

The Center of the World

Last evening, after reading from Chapter 10 verse 20 of the Bhagavad Gita, when Krishna describes to Arjuna:  ”I am the Self, Arjuna, Abiding in the heart of all beings; And I am the beginning and the middle of Beings, and the end as well,”

we talked about how in the Vedas, the mythical image of the Self or brahman is known as a pillar or Skambha.  The Skambha literally translates to support but reference was made to the Axis Mundi, where the axis within an individual is a spiritual center where “He who knows the brahman in man knows the Supreme Being and He who knows the Supreme Being knows the Skambha or the Axis Mundi.”

Does anyone know any references or symbols that relate to the Axis Mundi?

Q&A: Celestial Communication Workshop

Q: What is Celestial Communication? 

A: Celestial Communication is upper body movement to mantra and divine music. It is a moving meditation that harmonizes the body, mind and spirit and creates the internal music within.

Q: Why is it called Celestial Communication?  It sounds “new agey”  Why the name? 

A: Yogi Bhajan never explained exactly why he named it “Celestial Communication” (that I have found anyway). My best explanation here of why I believe it is named this way:

Yogi Bhajan taught that we all have our animal nature (found in the first 3 chakras, lower triangle), an angelic nature (chakras 5-8, upper triangle), and the heart (4th chakra) is where these meet and we are human.

Celestial Communication tunes us in with our angelic nature. When practicing Celestial Communication, the hands are extending prayers up to the heavens, that this is a language of the heavens, and that the blessings of the heavens, or the celestial realms, come down to earth when we meditate in this way.

Q: How will I feel after practicing Celestial Communication? 

A: In my experience, and based upon what I’ve heard from other participants, is that you will feel fully uplifted after practicing Celestial Communication. You will energetically feel strong and radiant and your heart will be open and full.

Q: Do I need to have any experience with yoga or dance to be “good” at Celestial Communication? 

Absolutely not! All can participate in Celestial Communication. It is a communication with  your own soul. There is no right or wrong, and I’ve seen people who always felt awkward with movement find their grace in this space.

Q: Is Celestial Communication physically challenging?

A: Celestial Communication can be deceptively simple. Simple movements, but with a deep effect. Often it is not physically challenging at all. We will, however, practice a couple that require some “keep up”. Keeping the arms moving for an extended period of time can be tiring, and the meditations will challenge you to keep up with your mental and spiritual strength as well. All levels of abilities are welcome.

Q: From a yogic perspective, what is happening in Celestial Communication?

A: The upper triangle is exercised in Celestial Communication. This moving meditation will activate your heart, third eye (intuition), arcline (protection and guidance), aura (the field of energy around you), the subtle body (your subtlety and mastery), and radiant body (your courage and radiance). It is incredibly relaxing, brings out your natural creativity, and gives  you the confidence and radiance to be excellent and have success in life.

Q: What is the Upper Triangle?  

The “upper triangle” is the higher chakras, the lower triangle is our lower chakras (I, me & mine).  When we connect with our true nature (higher centers) at the heart we are able to serve, love unconditionally, accept, and be happy.

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