ABDC is THIS Saturday!

The Austin Belly Dance Convention is this Saturday... who is coming? There are workshops in the mornings and mini workhops on Saturday afternoon. If you want some free entertainment, there is the open stage for you to enjoy performances by local and out of town dancers. It's casual and open to the public from 2-5pm on Saturday.

http://www.abdc.eventbrite.com/

Oh, and if you were planning on signing up for my workshop, there are 5 more spots left. Get in before it's sold out!

I will be there the entire weekend, starting Friday. Come by and say "hi"!

Lily

Let's crank it up a notch

In today's yoga class that I taught, I gave my students a little challenge. We focused on strength conditioning and stretching. John was sweating... which hasn't happened yet. There was lots of repetition, then holding the posture for several breaths. I enjoyed the class myself.

YYTT Hatha Yoga Graduation

Yay! Today was our Hatha Yoga Level 1 Graduation. It's been an inspirational 8 months of training. I am so glad I did it!

Back from NZ

It's good to be back in Austin again... New Zealand just started their winter, so the weather was gloomy most of the days and raining! You just can't beat the sunshine we get in Austin.

Yesterday was my first class back with Sanieh. It was an asymmetrical hip opening focus using Vrkasana. I was a bit sad leaving New Zealand (I love that place!) that the hip opening class left me even more emotional. It was a great practice nevertheless. We ended with a little bit of 'meditation' using eyes focusing upward, downward, left, and right. Great exercise for the eyes!

This morning, my coworker sent me this article on the super-grannie-yogini for inspiration!
http://www.dailymail.co.uk/news/worldnews/article-1172810/The-yoga-supergran-bend-backwards-age-83.html

Good class - no preparation

Having not prepped on paper or in my mind at all of what I was going to teach today in my class, the class turned out to be great! Ignore the title of this post, it wasn't just good, the class was great. My students thanked me for the class and said they enjoyed it without me soliciting feedback.

After so many of the classes I have attended and noting to myself what I like to do in my classes, I think that these mental notes have sinked in and that my teaching has come out naturally. I was speaking to a teacher friend who shared that he/she would like to be an awesome teacher. For some reason, I do not have that same drive when it comes to yoga. I don't know why, I just want to be myself... I may not be the best teacher, but I'm going to give what I can.

After teaching my class today, I continued to practice my headstand (Sirsasana) and then compensate with Sarvangasana and cobra. I was able to sustain Sirsasana a little longer today.

Cheers,
Lily

I want my Om

Yesterday I went to a yoga class that had a substitute. Overall it was
a good class, but we didn't get to say Om. Instead the instructor
chanted an opening chant and Om. At the end the instructor chanted the
peace Om that Sadani taught us in teacher training.

I had suggested Wayo's class to my friend Yasmin. She texted me to let
me know how much she enjoyed it. That was really nice to hear!

Explaning yoga

These past few months in teacher training, I haven't really had to explain to my friends what it is exactly I am learning. We had this discussion at teacher training today about yoga being more than just the asana practice, even though that is what you get when you go to most yoga classes. Most people come to yoga class for the fitness aspect... and that is not necessarily bad. In the end, it doesn't really matter how they start their journey with yoga, but just that they start it.

I was talking to a friend about yoga and how there is much more to it than just the poses. When she asked interestingly about a particular yoga instructor, my heart sank because really she was just interested about a person, not about yoga. Perhaps that is how she'll start her journey.

At teacher training, we also talked about managing the gunas: tamas, rajas, and sattva. We fluctuate between the extremes tamas (lethargic/inactivity) and rajas (firey/hyperactivity). The goal is to guage where the class is generally and move towards center or sattva (equilibrium/discretion).

namaste.

Exam is done!

I wish I could have studied more for the hatha yoga exam, but no worries... I did ok on the exam today. I'm just glad it's over with.

No yoga, no good

I have not had an asana practice in a few days. Work has been busy and I have been studying for my Hatha Yoga Teacher Training Exam tomorrow. I have been going through my flash cards of asanas, but there is still so much more!

Kriya

What is kriya? Kriya teaches the laws of general conduct, including harmlessness, truthfulness, non-stealing.

Today in Sanieh's class, she began with kapalabati breathing seated. Then we went through a few rounds of sun salutations. Then while in Virabhadrasana I, we held the position and assumed kapalabati breathing.

We basically incorporated breathing techniques with the postures. At the end of class, she demonstrated uddiyana banddha where she hollowed out her belly. The class was stunned. She talked us through it. Then we had a few minutes to play with it.

For compensation, we were in a gentle dwi pada pithm. I used a block and rested. Savasana felt short today.

New to Yoga

Today I taught a private class to a coworker who has never done yoga. She told me that she didn't want to take a class for a yoga studio because she didn't like the chanting. So, we didn't do any chanting.

I introduced her to a few basic postures. Since she is a pretty athletic and flexible person, she found most of the postures easy. I advised that since some of these postures are isometric; you will get out of it what you put into it.

The last few teacher training sessions have really helped me look for release valves which has helped me call out certain things like "that back leg should be active" and "press the heel down". It feels nice to be able to spot those little details that help refine the posture.

My coworker really enjoyed the class and will be back next week. She plans to take some more yoga classes too!

Oh Sirsasana... at last, I have done it!

Headstand... It's been years in the making. I consider myself to be someone very in touch with her body, core, pelvic rotation, etc. I have not been able to do headstand, atleast not without help of a person, prop, wall, etc.

Today, I volunteered for the same group of advance teacher trainees to be a guinea pig. Their lead teacher Sadani gave me a one-on-one class on how to do headstand while the trainees observed. Sadani lead me through some postures for preparation:
cakravakasana, varjasana (one sided), adho mukha svanasana, pavritti trikonasana (equal weight and balance), ardha uttanasana (with pelvic rotation), cakravakasana, dolphin, sirsasana. For compensation, sarvangasana, cobra, cakravakasana, apasanasana, and arms overhead supine(feet on floor).

Disappointed in myself and trying not to be, I couldn't lift my feet off the floor. Sadani let me rest in savasana for a few minutes while she wrote down the sequence that we did and gave it to me afterward. She suggested that I practice this sequence daily for going into sirsasana.

I went home and a few hours later, did the practice, and then was able to go into headstand! Yay! The key was in the pelvic rotation. It wasn't my core lacking; it was that I finally figured out where to access that pelvic rotation.

I am a very happy yogini!

What is Lily reading?

Sanieh gifted me this wonderful book. It's what I've been wanting...
Short little readings each day. The book is broken up by day, ie. Day
1, Day 2, etc. One reading for each day of the year. Each day begins
with a quote that reflects what the reading is about.
Namaste

Getting some personal attention

A few of us from yoga teacher training volunteered to be used as subjects for an advance level teacher training course focusing on how to teach a private yoga class. We each paired up with a teacher-in-training.

My teacher was Fannie. I enjoyed her smooth and calming voice. She did not know what I wanted to work on, so it was a total on-the-spot, think-on-your-feet moment. She handled it really well. She asked very good questions about my regular practice which helped her put together a practice for me that day. I talked about my hamstrings. I wanted to them to be more stretched. I talked about going in to half pigeon and wanting that experience to be better.

Although she did not write down the sequence after for me, and I had a 2 minute savasana, she gave me two postures to take home to do. I believe that was very good on her part. The two are: half gomukasana and supta baddha konasana. These are for stretching the periformis.

Afterwards, each of us test subjects wrote feedback for our teacher. I thoroughly enjoyed having a set of eyes on me and letting me know how I was doing along the way.

Mentor-mentees meeting

Sanieh met with Keith, Deana, and I to discuss anything we had on our minds. I think most of us in teacher training are realizing that there is still so much to learn!

Sanieh brought some gifts for us from India and some yogic books. I am very thankful for the insight Sanieh has shared with us about her evolution and path as a teacher. The most important thing to remember is that it is a path... be patient. Learn from your experiences.

Bound Sunbird

It was so nice to be in Sanieh's first class since she got back from India. You can tell she was still in bliss from her trip. She exuded peace, and I felt so peaceful. Throughout the class, she would remind us that you should not feel worse leaving a yoga class than when you arrived. No matter where you are, do what serves you. Before we started, she suggested some blankets for those with sensitive knees.

Our peak posture was ... a variation on Sunbird, where the opposite hand and foot were bound for a more intense back bend. The key of course was to check the grounded arm to make sure that its shoulder was drawn back like the lifted arm. She offered the option of a strap for those who's hand and foot did not touch.

To prepare for this posture, we were in a rested salabasana (so it was more of an axial extension than a backband), puppy pose, eka pada ustrasana. Also, in a kneeled lunge posture, we would circle our hands forward, around, behind, curl the wrists inwards, then forward again. Here we focused on fluidity and not rushing.

To compensate, we did balasana, apanasana and jathra pavritti.

I think Sanieh prepped us so well, that there wasn't much compensation needed. This morning, I feel great.

Setting expectations

Today in my class, one of the students had to leave exactly at 1:30. But he arrived late at 12:40. We waited for him since it was just the 3 of us. Perhaps it was my mistake to wait for him. But we did not finish by 1:30, so he got up and left.

"Hold the space"... that was said this past weekend in YY teacher training. I thought about it and kept going to finish out the class. I have to remember that this will most likely happen in a regular class, so I need to not be distracted by such actions.

I got good feedback from the remaining student. He said the class was hard for him today because he had to concentrate. The balance postures were good for him because activities that require concentration is what he enjoys.

Awesome.

Personal Practice

In need of movement today, I went down to the gym to stretch out. It's a weird concept for me to say I'm going to do yoga but not have an agenda. I suppose that is the beautiful thing about where I am right now. I can move from one posture into another and not have to think too much about it. Just move.

Teaching, however, takes a little more effort and planning!

Teaching the joint series

I've realized that no matter what you are teaching, how your students accept the information totally depends on the delivery of the information.

I taught the joint series to my class of 2 today. Easy as it was, my students really enjoyed it as much as I did. There has been a little doubt in my mind as to what I teach may or may not appeal to the person. Realistically, this is the case... so I just need to accept that.

The Art of Assisting

Assisting is an art for sure. In YYTT today, we partnered up and taught our partner to do one variation of Virabhdrasana I. Assisting a person requires gentle touch and a little coaching with words like "press into my touch" if you are wanting them to move their a certain part of their body in a certain direction.

I look forward to doing these little "assists" during my teaching.

YYTT - Virabhdrasana I in different traditions

It was an amazing experience at YYTT today... to do one asana, namely Virabhdrasana I or Warrior I, in 5 different styles: Anusara, Ashtanga, Iyengar, Kripalu, and Viniyoga. In comparison:
1. Anusara emphasized on opening of the chest for a deeper backband. The lunge was low.
2. Ashtanga emphasize strong and bound hands over head, but with a lift in the legs. The front knee is over the toes.
3. Iyengar is about the alignment (but not necessarily proper alignment for the individual). The over look is similar to Ashtanga.
4. Kripalu's main difference was in the back foot, which had the toes pointing forward and heel off the ground. This is where balance is challenged. Arms are straight up but not bound.
5. Viniyoga had the back foot in a slight angle (30 degrees) and shorter stance. The optimal arms were over head with hands clasped and palms facing upward.

My personal preference is a combination of Kripalu's legs/feet and arms but with the shorter stance of Viniyoga and Viniyoga's options of arms... for example cactus arms.

Anusara with Liz B.

I have been wanting to check out Liz B's class ever since she was a guest speaker at our Yoga Yoga Hatha teacher training. My friend Linda has been a regular and consistent student of Liz even before Liz had her baby. Since Mandy gave us in teacher training an introduction to Anusara, I decided it was time to give Liz a visit.

Liz is Anusara. At the beginning of class, Liz asked everyone to gather around in front of her in a semicircle and share something. Most people said they had a stressful day, but some went into detail about their day. I believe this is the "community" aspect of Anusara. Then we chanted the Anusara invocation.

As soon as we got back to our mats, Liz explained the arm to should connection. In other yoga class, most teachers merely talk about "plugging in", but Liz goes into depth. We explore and feel this action before we even begin our asana practice.

Throughout the practice, Liz reminds us to draw the arm bones in and wrap the muscles around our arm bones. Our peak pose was the hand stand. But before getting there we first did the "L" pose with our feet flat on the wall. Especially in this posture you can feel the arm and shoulder connection.

Afterwards, we were in uttitha trikonasana for a while. In this posture, Liz used her Anusara language to guide us to first stick out our butt (outer spiral of the pelvis) and outer of the front leg's thigh... lots of inner spirals and outer spirals. Regardless though, I felt the work of trikonasana in my obliques the next day.

Teaching the Self

Both of my students were not able to attend class today, so I went to my class and did a personal practice. I intentionally did my practice slowly so that I can feel and think about how to articulate each posture and transition from one to another smoothly and effectively.

Bits of yoga throughout the day

I have been sewing since yesterday after my yoga class. I woke up this morning feeling stiff and achy. So, I started this morning with some stretching. My latest favorite has been eka pada ustrasana. It could possibly be because I had to research it.

I interspersed a 10 minute practice throughout the day. After a couple hours of sewing I got off my chair and started moving. It's like doing yoga all day long!

In the evening, I did some light reading in the Heart of Yoga.

Hatha with Sandra D.

It's been a while since my last class with Sandra. I really enjoy her class. I can't quite explain it... though I hope to figure it out some day. We started seated and focused on breath. Sandra does a typical quiet centering. She doesn't talk much through it and only tells us to focus on breath. In today's centering, she spoke about focusing on the breath inhaling through the right nostril because it was a morning class we were probably more left nostril dominant at the time. She told us not to force the breath, but to just visualize the breath coming in through the right nostril and out the left.

Today's practice peak pose was Virabhadrasana III. She first focused on our shoulders. We stretched them as much as possible. Then we worked on the quadriceps. Uttanasana and virabhadrasana III were key postures. Her emphasis on the peak posture was to be "bouyant". We would bend the standing leg and rise up on inhalation. She gave the option to place hands on hips or arms straight back instead of in front.

For savasana, again, it was quiet and restful. No music.

Personal practice in natural light

It's nice having a space dedicated to yoga and dance. I love being able to close the doors, turn on some music, and can just be. But at the same time, when I have the whole house to myself, I just like to do my yoga practice in the living room with everything in its place. I don't need a lot of space for yoga. So, I did my practice in front of the french doors to the morning sunlight. I didn't have a real plan for my practice and just started to move as my body knew and felt was appropriate.

Yoga for Dancers

I'm all about incorporating yoga into a dance warm up. There are probably people out there who do not believe in it; some may argue that it isn't really yoga any more. However, I have seen an article about an Indian lady who has basically made a dance out of yoga asanas.

In my dance class today, we stretched the body first with uttanasana, parighasana, sun salutations, then into warrior II, parsvokonasana, and parsvatanasana. At the end of class, we finished with prasarita padottanasana, paschimottanasana, janu sirsana and upavista konasana.

Yogaless

No yoga practice today. I broke the trend. I definitely feel better when I do yoga. I can give you a lot of excuses for not doing yoga today, ie. work, coworker in town, had to run an errand during lunch, dance rehearsal... but none of them are any good excuse.

India

Sanieh is off to India this weekend. Coincidentally, my friend Jon and his wife are going to a yoga retreat in India in March.

I know a lot of yogis feel like they need India, to go to India, in order to be fulfilled in their path. For some reason, I don't. I grew up around Indians, work with them, and have Indian friends who have been opened to share their culture with me. I am thankful for that. On one level, India is beautiful; full of colors, music, dance... there is so much culture. One another level, there is the reality of poverty, disease, etc. Don't get me wrong, I would love to go to India some day. I feel, when the time is right, it'll happen!

Today's practice is at Sanieh's Hatha Flow class. She shared with us mandala namaskar, much of which was from Shiva Rea. It is a very fluid sequence of postures... almost like modern dance! This is definitely not a practice for beginners.

40-Day Personal Practice Completion

Today marks my last day of a 40-Day Personal Practice. Everyday has a different challenge. Sometimes, it's mental; sometimes, it's physical; sometimes, it's emotional. But whatever it was, I adapted and worked my way to the mat. It's been a wonderful 40 days of growth and introspection. I can't say I've been enlightened or that I am able to do the splits. I can say that I have gotten better.

In addition to moving to my body's needs, I also did the laterals sequence in the "Yoga for Wellness" book. I celebrated my 40th day practice with a long pratice in my dance studio, followed by a long dance practice.

Personal Practice Day 39

This morning's practice involved bringing out the yoga mat. I thought to myself that if I don't do it first thing in the morning, it may not happen. I went through 6 rounds of sun salutations, including a few Warrior II poses.

At the office, I spoke with my coworker John who I am teaching yoga. We both agreed that yoga in the morning is the best way to wake up. A little stretching always helps the body!

Personal Practice Day 38

Today's dance rehearsal was canceled, so I had lots of time to practice. Because it was late in the evening, I kept my practice simple, light, and full of forward bends. Utkatasana, uttanasana, downward dog, cobra, cakravacasana, and vajrasana. I used to think these postures were not enough for a full practice, but I've started to realize that if you embody each posture, there is a lot of energy and work involved.

Personal Practice Day 37

In Sanieh's class today, we began by twisting. Then we focused on arm/shoulder and core strength and stretched the hamstrings. Lots of uttanasana, utkatasana, and adho mukha svanasana. We twisted again. From Ardha Matsyendrasana I, lay hands down on the floor of the side you are twisting into, arms at chaturanga, then pull belly upward into a twisted bakasana. At full expression, the legs are extended, so hamstrings must previously stretched for this.

We had the opportunity to explore this posture a few times. I was happy to find that I could do this posture! It's all thanks to the prep work.

Personal Practice Day 36

I led John today in a hip opening practice today at the office. Time: 12:45. We start in a reclined position, lifting the legs up and then the chest with breath. Then in reclined position, bringing one ankle over the opposite leg's quadricep stretching the hip asymmetrically.

Afterwards we did 6 rounds of sun salutations for more warming up. We interlaced Warrior II in this sequence.

Next was eka pada ustrasana. This was our second time doing this posture, and I can already tell John was needing this posture.

Then Vajrasana.
Then Padakonasana.
Then supta padakonasana.
Dwi pada pitham.
Apanasana.


Great practice!

Personal Practice Day 35

After a late night last night, I woke up late. Then we spent the day cleaning the house. At the end of the day, I did some relaxing, restorative poses like cakravacasana, apanasana, jathara pavritti.

Personal Practice Day 34

Before getting ready for the Sahara Nights show, I did my personal practice at home, which included chest openers and hip openers. I felt great and ready to perform!

Personal Practice Day 33

Today's practice was at Sanieh's Noon class. At the beginning of class, she asked if there was a preference for hip openers or chest openers. The vote ended up being half and half. So, we ended up doing a little bit of both. At the end, during Savasana, Sanieh sang with her guitar a lovely song.

Personal Practice Day 32

We did a flow practice to warm up today in my belly dance class. I wonder if the girls picked up on it because I didn't tell them this is what we are doing. The flow consisted of Prasarita Padottanasana, Parsvottanasana, Eka Pada Ustrasana (one legged camel), Bhujangasana (cobra), Shalabasana (locust), Vajrasana (thunderbolt), Apasansana.

At the end of the class, I use these asanas to cool down: prasarita padottanasana, malasana, paschimottanasana.

Personal Practice Day 31

For some reason, I have been feeling very present. Work is good because I concentrate well. Perhaps it is the yoga? Very basic practice today.

My friend sent me a link to a video on CNN.com called "New twist on yoga". Basically, this lady has made a business out of yoga asana classes but without the "AUM", as they say in the video. I am a pretty minded person, so I can see people liking that. It's basically a yoga workout class. I suppose there are people who would not like that. There's some expectation when you go into a yoga class that you get a little bit of coming inward, whatever the method, be it meditation, chanting, etc. Then, there are people who don't want to go inward for whatever reason. So, this yoga workout class might as well be called a "fit" class.

It's like going into Subway and asking for the sandwich but without the bread... well, then it's not a sandwich any more!

Zen priest

At Sanieh's class today, she shared about what she learned at a workshop with a zen priest this past weekend. Often we hold on to things with a tense arm and gripped hand. What is it in your life that you hold on to like this? Perhaps it is a person, a thing, an activity, etc. Instead of holding on with a strong grip, why not just hold on to it with open palms? She demonstrated the contrast in the arms. I felt that was a good visual.

In our asana practice, we worked towards dhanurasana. We prepped by lifting opposite arm and leg from table top position. For those who wanted the challenge, you can the lifting from downward dog. I attempted it, but balance was definitely a challenge. After lifting, the next step was to bind opposite hand and foot.

I don't know if it was coincidental, but the shape of dhanurasana was similar to the shape her hand made "open palm".

Teaching at the office

John and Ryan were my guinea pigs today. I began our yoga class by asking if there were any trouble spots or special requests. Hamstrings and shoulders. We started slowly with vajrasana to warm up the body. Then I introduced them to a few basic postures. I did not follow my class plan as I had expected to, but that was ok since we did lots of repetitions. John had asked several questions which I was happy to answer. After each posture we'd talk about where in the body they were feeling it. Then we would do the posture again.

I plan to do more warm up with sun salutations and then stretch the shoulders and hamstrings again. Today was a great start!

Student teaching in YYTT

In YYTT today we each were assigned an asana to teach to the class. I had eka pada ustrasana. I wasn't nervous, but my nerves did get the worst of me... I did a silent demo incorrectly, using the wrong arm. But I noticed it as I was about the change sides, so I corrected myself.

Eka pada ustrasana (a.k.a "one-legged camel") is a backbend in a kneeled lunge position that stretches the front body one side at a time. Starting at a tall kneeling position, knees hip distance apart, thighs perpendicular to the floor, hips directly above the knees, the tops of the feet and shins press down on the mat. Use a blanket under the knee and shin.

• Inhale, step the right foot forward with leg straight. Exhale. Inhale, raise the left arm and press the hips forward, draw your shoulder blades down your back. Pelvic floor should be directed downward. The lower quadricep (area above the knee cap)makes contact with the floor. The right leg is at a 90 degree angle. Exhale, release the arm and come back to the starting point where the hips are above the back leg's knee. Repeat 5 more times.
• Step the right foot back to meet with left.
• Repeat 5 times on the other side.
• Step the left foot back to meet the right.

Benefits: Stretches the psoas and hip flexors as well as chest and shoulders. The asymmetrical aspect of this posture helps isolate the stretch on one side of the body at a time.

Contraindications/Modifications:

• Sacrum issues - if you experience any lower back or sacral pain, adapt the posture by laying on your back, both legs extended. Inhale. Exhale to bring the right knee to chest. (Then repeat on the other leg. By laying on our backs, we help keep the sacrum at neutral.
• Knee issues - if you are not able to put any pressure on your knee, you can do the same as above.
• Shoulder issues - an alternative to the raised arm is to rest both forearms on your thigh.

Yoga Overload?

Is there such a thing as too much yoga? I have not come to a conclusion yet... still pondering.

This morning, I went to Jenn W.'s 10:30 Hatha Flow class. Heather from work was there again. We did some partner yoga which was fun and allowed for Heather and I to assist each other in the partner yoga. It also helps that Heather and I are about the same size.

I don't know what exactly it is that draws me to Jenn's class. She isn't as poetic as Sanieh. However, she talks about yoga as you would talk about what you are having for dinner. Yoga just flows out of her mouth so naturally. We did a little bit of Yin Yoga where you stay in a comfortable yoga position for a while, letting your body relax into it. Then we did a flow. Pranayama: left nostril breathing, but first with nadi shodna to clear the passage ways. Then Yin Yoga again to settle our bodies down.

At 12 noon, we had our Yoga Yoga Hatha Yoga Teacher Training session. Kewal introduced us to the Ashtanga lineage, and we did a small and short Ashtanga practice. Following that we talked about the significance of sun salutations and then did a practice entirely around sun salutations.

Today I felt like I had taken 3 yoga asana classes. I feel great, but my body is a littel tired.

Flowers at the house

I enjoyed the flowers this morning. I am not sure the name of this
flower but they are superb.

I went to Sanieh's noon flow class today. I sweated. It seemed like
there were two people new to yoga at this class. They were talking
during the class a bit. Then they rolled up their mats half way
through and left. I wonder what happened.

Personal Practice Day 25

Even though I'm teaching my tribal fusion bellydance class tonight, I did a personal practice this morning. Fresh from a good night's sleep, I did a flow incorporating cakravakasana, rajvasana, utkatasana, plank, cobra, ardha mukha svanasana, warrior I, warrior I + forward bend + clasping the hands overhead. Repeat warrior I and the forward bend stretch 5 . Then repeat three more times starting from utkatasana.

Practice Patience

This is the buddha statue that lives in my home studio. My sister gave this to me two years ago for my birthday.

My shoulders were tight today. I did focus on my shoulders, making
sure they were warmed up and streteched. Shoulder rolls felt really
good.

What did I mean by "Practice Patience"? Well, there are many aspects of this phrase. It could mean different things to different people. Patience with yourself. Patience with others. Patience grow, progress, etc. Patience with coming to relaxation, rest, contentment, etc. For me, "Practice Patience" means to practice yoga daily so that I may be patient with all of the above. If I am patient, what I am, what I become, and what I encounter are all the reward.

Flowers at the office

Today's personal practice was at Sanieh's class. The flow was very
organic and natural feeling, at times it just felt so smooth you
forget you are doing yoga. There was lots of focus on hip opening.

Later that night we went to visit our friend who just moved to a house
out by the lake. I was gifted with some flowers. Most of it I kept at
home, but I brought some to the office with me Wednesday morning. It is so nice to have
flowers at the office.

Personal Practice Day 22

Inspired by Jenn W's flow class on Saturday, I tried to do something similar where I broke up the practice into 3 flows that I repeated twice on each side. After a while I was just moving, listening to what the body needed.

My practice today was mid-day for about an hour. The peak pose was eka pada rajakapotasana where I was able to hook my back foot inside my elbow. That's progress! The 3 flows had different focus:
1.) opening the shoulders, stretching sides, and strengthening legs.
2.) back bends and strengthening.
3.) hip opening.

I am also trying to develop a few short flows of my own that I can teach at dance workshops. We shall see.

Hey, we're more than half way through the 40-day!

Yoga Bliss

I'm sure the name "Yoga Bliss" has been used before. But it was mentioned or referred today in our yoga teacher training. We were discussing the Kripalu style of yoga where you "ride the wave of sensation". Briefly explained, it means that you do some repetitive motion into the posture, then hold the posture for as long as you can. When you feel like you can't hold the posture any longer, hold for another breath. If you continue to hold after a breath, you start to feel bliss. I think there is some psychology in there. Some people feel a sense of accomplishment, pride, etc. afterwards because they went a little further, held it a little longer than before.

Yoga Yoga Hatha Teacher Training

My day of yoga started at 10:30 am at Jenn W's Hatha Flow class. This
was my first time to her class. I have been wanting to go to her class
for a long time because I noticed that a lot of teachers go to her
class, including Sanieh. Her class typically gets full. I had
attempted to go a few months ago, but I was turned away and ended up
going to a prenatal class instead.

Jenn's class consisted of 3 flows, nadi shodana pranayama practice,
bridge or full wheel pose, twists, and savasana. I found it
interesting that pranayama was done two thirds of the way in. I
enjoyed the class and sweated!

Then from 12 to 6, I had teacher training. In addition to asana
clinic, we were given an introduction and class on yoga nidra. It was
a totally different experience, but very relaxing for me.

Tomorrow is another full day!

Personal Practice Day 19

Today's practice was in Sanieh's Friday Noon class at Yoga Yoga.

I've learned that a great way to open up the shoulders is to be in Warrior I, fold forward and interlace the fingers. A good thing to do before shoulder balancing postures.

We went into Urdhva Dhanurasana. She offered a pretty advanced and technical flow that went from a one handed purvottanasana, pivoting the foot and landing the other hand down into urdhva dhanurasana, then lifting the other hand and pivoting the other foot to go into the other hand's purvottanasana.

It was hard, so I wasn't able to flow. I just did the one sided purvottanasana, which was a very nice stretch!

Personal Practice Day 18

This is my yoga mat that lives in my bedroom. Most mornings I roll out
of bed and land here for my morning wake up. Who needs coffee when you
have yoga? Don't get me wrong, I still enjoy a latte, but I don't need
it.

Thursday's practice is typically at my bellydance class where I use
yoga as a way to strengthen and stretch the body before we get into
the technical stuff. However, I've decided I need to do my own
practice now in the mornings.

Personal Practice Day 17

After a cold freezing night, we found ice all over the cars in the
morning. So we stayed home for an hour in the morning hoping the
morning sun will melt the ice. I made some chai and did my personal
practice which was based on what we did in Sanieh's class last night.
I did prep as much so I wasn't able to stay in flying crow or extend
the back leg. It was fun nevertheless!

Personal Practice Day 16

Today's personal practice was in Sanieh's Hatha Flow 6pm class. It was exceptionally cold, so going to Sanieh's class was a great way to warm up! Our peak pose today was Eka Pada Galavasana (Flying Crow Pose). This was my second time attempting to do this posture. Sanieh had taught this pose back in November.

This time, however, the approach and preparation to this peak posture was different. It was more about hip opening whereas previously we strengthened and warmed up the quadricep.

We started reclined, placing the right ankle over the lower left quadricep (above the knee). Then the other side. We warmed up with a few namaskars (forward fold, adho mukha svanasana, cobra or upward facing dog, adho mukha svanasana, forward fold, etc.). We added Virabhadrasana I, folding forward and bringing the arms behind and over head. Sanieh urged us to lift up from the belly as we raise our foot from adho mukha svanasana to lunge. This is to make us strong in the core. Then we added eka pada rajakapotasana. We balanced in vrkasana but with the raised foot over the opposite knee first, then bend the standing leg to utkatasana with the lifted leg in place. Then slowly lower to seated, working the top bent leg so that the knee continues to point out and that the foot and knee are aligned. Finally, push up to hover over the legs, balancing the arms as if in chaturanga dandasana and very much like bakasana.


Here is a video clip of someone doing this posture:

Personal Practice Day 15

Satya = Truthfulness. I have been lying to myself lately, telling myself that I am not sick. It's just allergies. Perhaps it started out as allergies, but I'm pretty sure now it is a cold. Saturday night, my nose was congested making it difficult to sleep. Then Sunday, I couldn't stop my nose from running.

This morning, I got up and told myself that I was sick and needed to do something about it (like lots of fluids, etc.). But before heading for the kitchen, I made a pit stop at the yoga mat. My muscles were tight. So, I spent quite a while stretching and mobilizing. Lying supine, I brought one knee at a time towards my chest, then both. Then apanasana. Then extended leg stretch. Then supta bandakonasana. Cakravakasana. One-legged pigeon pose. I stayed here for a while. Then Adho Mukha Svanasana. Then low lunge. That was all, but it was a good way to start the day.


In the evening, I went to observe Wayo's Hatha Star class at 7:30. I have been to Wayo's classes many times before, but it was good to finally sit down, observe, and take notes.

Personal Practice Day 14

I could not do much today because of my sinus blockage. So, I kept it simple with bandakonasana and paschimottanasana. Then warrior II. Then cakravakasana. I had to keep my head up!

Personal Practice Day 13

I drove to Houston last night with my sister. We attended my friend Catherine's vinyasa flow 90 minute class this morning at Yoga One. It was intense. The room was warm, and I sweat a lot. Her focus was on hear openers (aka back bends). We took a quick water break at about 60 minutes in. Then we redirected focus to arm balances and hip openers. Overall, I loved the class!

Personal Practice Day 12

It's Friday! I rolled out of bed again and went straight for my mat. It's a great way to wake up. Start with a few head/neck and shoulder rotations to get the blood moving. Vajrasana and Virabhadrasana II.

I ended up not having time to go to Sanieh's class. I was also a little under the weather due to allergies. Good thing I did my practice in the morning!

Personal Practice Day 11

It's another beautiful morning. I wake up a little tired, but I head straight for the yoga mat next to the bed. It's amazing how a few simple asanas can ignite the light inside you. I breathe easier, and my body feels better. My peak pose was one-legged pigeon.

Last night before going to bed, I decided to look up Judith Lasater because I had remembered from last Friday's meeting with my mentor Sanieh, she had recommended the book "Living Your Yoga" by Judith Lasater. http://www.judithlasater.com

On her website she has a section called "writings", which I find to be very inspirational... they are little nuggets of wisdom, which in turn help me reflect.

Namaste,
Lily

Personal Practice Day 10

I am still amazed at my continued practice! I have placed a yoga mat next to my bed. So this morning, I crawled out of bed and started to do my personal practice. The morning practices are definitely "easier" on the body since I am just waking up. Starting with some seated head and hip rotations, I moved on to vajrasana and then cakravakasana. Then a few sun salutations incorporating Warrior I, Warrior II, Parsvakonasana (extended side angle) and Trikonasana.

What a way to start the day!

Personal Practice Day 9

Today's practice is at Sanieh's 6 pm vinyasa flow class. She tied in the current events of the inauguration of new president elect Barak Obama with being "open". These are not her exact words but my interpretation. Openness in the heart, openness to opportunity, etc. So we focused in backbends and hip openers.

We started with a few sun salutations. Then we did Dancing Warrior 1008. It was created by Shiva Rea. Dancing Warrior 1008 is a series of asanas that connect together stretching, backbending, opening, and strengthening the body. Starting in downward dog, plank, cobra,
downward dog, side plank but with lifted leg drawing back toes contact the floor, draw lifted leg under chest then through to the other side, press down and up in chaturanga dandasana, then back to center for scorpion in downward dog. Place knees together and lower down into cobra.

Next we "rested" in one-legged pigeon prep. There was meditation afterwards and a free practice time where she encouraged twists. Yay for pigeon!

Personal Practice Day 8

Either I'm really bored with everyday activities or I'm really excited about yoga these days! Today, I had two yoga practices.

The first was on my own during lunch (well, more like 1pm). I spent about an hour just going through asanas, trying to connect them flowing from one to another as elegantly as I could. I tried to tackle all the trouble spots.

1. vajrasana for mobilizing the body, namely quads, shoulders, upper back
2. salabhasana (locust) for strengthening the back.
3. uttanasana (forward fold)
4. chaturanga dandasana
5. adho mukha svanasana
6. lunge
7. virabhadrasana II
8. trikonasana
9. lunge
10. adho mukha svanasana
- repeat flow
11. side plank
12. side plank on forearms, side crunch with top forearm. 8 repetitions on each side.
13. pigeon
14. child's pose
15. mandukasana
16. danurasana
- recline
17. supta pachimottanasana
18. saravangasana
19. supta badda konasana
20. dwi pada pitham
21. navasana
22. balancing forward fold
23. jathara parivrtti (reclined twist)
24. savasana

Then at 7:30, I attended Wayo's Hatha Star class, which I have been going to off and on. He did trikonasana in symmetry because there was someone in class with sacrum issues. Standing in straddle, reach one arm up and lean over the opposite side. This gives the same oblique stretch that trikonasana gives. Then he used an asymmetrical child's pose to isolate each side. Standing at hands and knees, bring one side's hand and knee back 3 inches, then fold down, feel the stretch on that side. Repeat on the other side. That was pleasantly new!

Personal Practice Day 7

After a full day of activity, I woke up this morning feeling a little tired. Immediately rolling out of bed, I began my yoga pratice seated. Starting at the head, I did some head/neck rotations, then moved to the torso rotation, which helped open up the hips. Followed by Paschimottanasana, Gomukhasana, Vajrasana, Cakravakasana, Marychiasana. Ending in Child's pose.

Personal Practice Day 6

Not only did I attend TWO yoga classes today, but I also attended two belly dance workshops this afternoon.

The morning started with a free hatha flow class at Lululemon (http://www.lululemon.com/) by Tynelle (sp?) at 8:30 AM. She helped us create some heat with Virabhadrasana I, Trikonasana, and Parsvotanasana, side angle, and also Vasisthasana. My quads were burning, but it felt great! She lead us in some hip openers at the beginning of class.

At 10:30, I went with my pregnant friend Michelle to a prenatal yoga class. It was my second time to a prenatal class, but my first time to take with Alice. Alice began the class with some seated hip openers, circling your torso around at big circle as you are seated in comfy seat. Then, cakravakasana, child's pose, balancing table, gomukasana, adho mukha svanasana, prasarita padottansana (with block), Virabhadrasana II, Vrkasana. Then we did a partner segment using straps in Adho Mukha Svanasana. With the strap along the hip bone, the partner holds the straps and pulls while the person doing the pose can really feel the extension. Then ending with Supta Bandakonasana and Jathara Parivrtti.

Then in the bellydance workshops, we did some yoga including cobra, pigeon, mandukasana. (hip openers!)

Today was full of yoga!

Personal Practice Day 5

Today's practice was in Sanieh's 12 noon Hatha Flow class. The peak pose was the same as Tuesday's. It was nice to get a repeat instruction because I felt I was able to get into it a little better. I could not tell, however, if it was my hamstrings or shoulders or side body was too tight to prevent me from extending. I didn't even attempt to get off my knees into full expression. My bottom leg was kneeling to help support. That is a hard one!

Personal Practice Day 4

Today's personal practice was me teaching yoga in my tribal fusion belly dance class. Here is what we did:

1. Seated inhalation, drawing the arms up.
2. Seated side stretches.
3. Repetitive motion from hands and knees to child's pose.
4. Repetitive motion of "Rajvasana": kneeling arms draw up, exhale down to child's pose.
5. Plank
6. Cobra, pulsing up and down with the breath.
7. Downward facing dog
8. lunge
9. warrior I (repeat inhaling with arms/elbow drawing back, exhald to release arms)
10. repetitive motion from warrior II to triangle pose
11. lunge
12. cobra (repeat starting at 7, lunge into the other leg)
13. Downward facing dog
14. forward bend
15. standing
16. forward bend
17. cobra
18. Downward facing dog
19. one-legged king pigeon
20. Downward facing dog
21. one-legged king pigeon (other leg)
22. Downward facing dog
23. forward bend
24. standing
25. garland pose (aka "china man squat")
26. forward bend
27. standing

Personal Practice Day 3

My yoga practice today was gentle. I mainly wanted to work the hamstrings and shoulders. Using what I know of viniyoga concepts, coming half way up from uttanasana into ardha uttanasana, the arms were in u-shape versus straight out in front or straight out to the sides. The same concept of the arms was applied to virabhadrasana I. The arms help give gentle backbend quality to each posture. Lastly, using the breath, I slowly got into pachimottanasana (seated forward bend). The practice was slow-paced today, I was targeting certain areas with breath. It was nice to feel every little bit.

Personal Practice Day 2

My personal practice yesterday was in Sanieh's hatha flow class. We worked on strengthening and stretching the quadriceps and opening up the hips with Anjaneyasana (low lunge), Parighasana (gate pose), Prasarita Padottanasana (wide-legged forward bend), Virabhadrasana II (warrior II), Uttitha Trikonasana (extended triangle), and Uttitha Parsvakonasana (extended side angle). Our peak pose was Vasisthasana Variation, which looks like this:

(picture of my friend Catherine, a Forrest yoga instructor in Houston)

It's not surprising to say that I didn't achieve full expression. However, I was close. My hamstrings are tight so I could not get the lifted leg to straighten. Note to self: work on hamstrings!

Personal Practice Day 1

Yesterday in my yoga teacher training session, we discussed the topic of personal practice. I have had a personal practice off and on. Inspired by Rachel Brice, a viniyoga practitioner and also an innovator of tribal fusion style bellydance, I incorporate a yoga-based warm-up at the beginning of all my classes. However, I never really pushed myself to have my own personal yoga practice. So, I have decided to commit to a 40-day personal yoga practice.

Today, my personal practice began with a 10 minute walk. I felt tight just about every where, but especially the shoulders and the calves. Noticing these areas to work on and also working towards an advance pose, I had to balance my practice with what my body needed and what I wanted out of my practice. Then, I "woke up" with the Breath of Joy. My practice consisted of: tadasana (mountain pose),
uttanasana (standing forward bend),
vajrasana (thunderbolt pose),
chaturanga dandasana,
bhujangasana (cobra),
adho mukha svanasana (downward dog),
virabhadrasana I (warrior I),
virabhadrasana III (warrior III),
back to adho mukha svanasana, then switch sides for vira I and III.
Followed by:
eka pada rajakapotasana (one-legged king pigeon)
adho mukha svanasana, then the other leg for pigeon,
malasana (garland pose),
bakasana (crane pose),
anjaneyasana (low lunge) to stretch front body, then switch to the other side.
paschimottanasana (seated forward bend),
danurasana (wheel pose),
apanasana (knees to chest pose),
savasana (corpse pose).

Lily in bakasana (at La Pause in Morocco)

I've decided to work towards natarajasana. It may take me more than 40 days to do it though!

Sweating Buckets

This is how I felt today at Sanieh's Hatha Flow class. She turned up the heat, but only to 83. I was sweating profusely. I wish I had a towel to wipe off the sweat dripping down my face, almost blinding me! At times like these, I turn my head to look at my shoulder, see sweat bubbles, and then get happy. It's totally superficial, but I do get satisfaction out of seeing those sweat bubbles (or really just sweat out of my pores).

Sanieh is my yoga mentor, she also keeps a blog. In a recent post, she shared the first two verses of Hanuman Chalisa, which I found beautiful:

"We have stopped for a moment to encounter each other, to meet, to love, to share. This is a precious moment, but it is transient. It is a little parenthesis in eternity. If we share with caring, lightheartedness, and love, we will create abundance and joy for each other. And then this moment will have been worthwhile." -Deepak Chopra

This is what I believe too and is how I would like my dance classes to be, a time and space that encourages sharing which results in joy.