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.

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 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 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!

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.

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!

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!