Spring Surynamaskar in Four Directions

Tomorrow we'll be doing four rounds of suryanamaskar. We'll begin facing north, then south, next we'll shift the mats around and face west and do the final round facing east. For the first (north-facing) round we'll sit in chairs, begin with a centering moment or two, a few neck and arm warm-ups and proceed with the basic poses of the sun salutation done modified while seated in a chair. It helps to be creative, to work slowly, to stay focused on the vinyasa. Don't allow the prop, the chair, in this case, to distract you from the poses. But do use the support of the chair to help you connect with your best alignment in tadasana, arms overhead, the forward bends and so on. When we shift to the south we'll continue to use the chair for support in some of the poses, but we'll be standing on the floor rather than sitting. For the third round those who are able will set the chair aside and continue without props, perhaps with some modifications such as knees down in chaturanga dandasana or cobra on the forearms instead of upward facing dog. The final round facing east will be the most complete and challenging for each of us regardless of what props and which particular modifications we'll be using. I am eager to see how creatively we can use the chairs, how smoothly we can move from direction to direction, shift the mats and transition from modified poses to more advanced asanas without losing the flow of the vinyasa.

Suryanamaskar

Let this simple drawing of the twelve poses of the Sun Salutation jog your memory as you practice. I have a couple hints and suggestions. I like to begin with several deep inhalations and exhalations combined with raising my arms directly overhead. Work carefully on the back bend. Lift the chest up, work your quads back, keep your hands on your hips to control the back bending action and make it less stressful on the spine, look up only if your neck feels at ease, keep your eyes soft, extend your arms overhead but keep your feet extending towards the floor. Allow your knees to bend in the forward bend if your legs are tight. In the lunge keep the forward knee above or behind the ankle bone, not in front of it to protect your knee. Keep your down dog active, work the legs and lift the arms up and away from the wrist joint. Reach back through the heels in plank. In the prone "cobra" pose go slowly, prop yourself up on your forearms, keep awareness in your back, don't force. Only go as high as feels good to your spine.
Don't forget to do at least two cycles one leading with the right foot and the other with the left. Finish with the palms joined in front of the heart in the namaskar greeting. You may recognize some of these instructions from my classes. Sun Salutations are a great series to inspire your home practice. Enjoy and take it easy.

"Enlighten Up"

Watch the trailer of the new documentary "Enlighten Up" . Be sure to visit the "clips" section of the website to see short excerpts including one featuring Pattabhi Jois and one featuring BKS Iyengar. I found these fun and inspiring. I can't wait to see the complete film made by Kate Churchill and featuring Nick Rosen as the skeptical yoga seeker.

"Curves Ahead" Rodney Yee Backbend Sequence

If you want a good back bend sequence try "Curves Ahead" from Rodney Yee. "Energetic clarity" is the reward according to Andrea Ferretti. I just appreciate the quad and groin stretch this sequence offers. Give it a go.

Your Own Meditation Group

Mandy Ingber has invited us all to try forming meditation support groups. I appreciate this idea and I enjoy the design of her website. Watch her video for ideas.

Sixty-three Position Vinyasana

I recently received a copy of this vinyasana from my teacher, Jyoti Hansa. I first saw it in the early 90's. It is challenging but fun to "play" with if you respect your body, begin slowly and don't over-work the poses. I love the hand done asana drawings.

Ahimsa and help Turning a Bad Day into a Peaceful Day

Martin Luther King Day calls to mind the yama: ahimsa. Non-violence. Tomorrow classes will all contain a reading from Sutra 2.35. "When one is established in non-violence others abandon violence in one's presence." For a lovely online yoga video with a teacher who has a peaceful aspect I suggest visiting yogatic.com and trying some of Esther Ekhart's video classes. I especially like "Yoga for a Bad Day".