Soundtrack

I feel like such a lucky girl this week! I was able to take 2 yoga classes this week! Josh on Thursday, and Diann this morning. I always feel so happy after a yoga class, and this week, especially, I feel so grateful when I'm able to practice with some old favorites!

I still maintain a practice is so much more fulfilling for me when I'm able to breathe deeply, separate myself from the outside world, get in a class, and just focus on the instructions given by the class leader. One of the things that really helps me lose myself in a practice is the music... I'm listening, but not really listening. Unless, of course, the pose is difficult and just focusing on my breathing isn't enough to help me "let go". I can listen to the music and it helps to keep my mind from thinking I can't hold a posture for one.second.longer.

Every instructor has their own preferences; some go for the obvious, sitar-laden "yoga class" jam band tunes ala Krishna Das, others are a little more avante garde and choose Yogi MC. I've heard Josh use some Supreme Beings of Leisure, Diann has been known to mix it up with some Madonna or LedZeppelin now and then, and Heidi even went with John Mayer last Sunday!

Music is a fairly big part of my life - Hubbs is really into tunes, and keeps me current by loading my iPod with new music, and is very good about getting me CDs when my favorite artists have a new release. In fact, I take him for granted about this and don't thank him nearly enough for hooking me up with good music. If not for him, my only exposure to fresh music would be my Pandora app!

Anyway, when I hear new music I tend to categorize it according to its purpose: Would this tune be good for working out? Would this tune be good for driving? Sometimes it's surprising to hear a song that I envisioned as music for one purpose being used for something else, such as background music in a commercial (I'm talking about you, Train: "Hey, Soul Sister" - which is currently hawking everything). Back before we had kids, we would make the odd mix-tape here and there (now I suppose we'd be relegated to "Playlists"), so I've never really lost the habit of picking out good tunes for a mix. I often find myself hearing a song and thinking "This tune would be awesome/interesting/a fun twist/relaxing in yoga class!"

So what songs would I put on my ultimate yoga practice Soundtrack? Well, that's quite a question to answer! Frankly, it's reason #562 "why I could never be a yoga instructor": I don't know what I'd put on my class soundtrack! I think the class would have to be hours and hours long just to accommodate all the music that I think would be "great" in a yoga class. Some of the music I hear would be a pleasant "surprise" to hear in a yoga class (Hello Macy Gray: "Beauty in the World"...and I'll admit I quite liked the John Mayer last week. It wasn't terrible...). Some music is classic, while other music isn't so traditional, but as you hear it, you think, "I could get into this..." (Hubbs recently introduced me to Bittersweet, and I would be up for that in a yoga class).

Interestingly enough, today the sound system wasn't working, so my yoga soundtrack was nothing but Diann's voice...and that worked out just fine, too.

What music is on your Yoga Playlist?

POW! Pose of the Week

Hello Dear Followers! Sorry I didn't have a Pose of the week for you last week...things have been busy in "real life", and I truthfully haven't had (or should I say "made") the time to devote to my practice, let alone blog about it! I actually went to a class on Sunday, and halfway through, I realized I hadn't been on my mat in over a week! That's an eternity, considering I was spending an hour on my mat at least 3 days a week this summer. No wonder the stress feels like it's mounting and I'm not being as efficient as I like. Perhaps devoting some time, even if it's just 15 minutes every other day, to practicing might turn things around. For now, I'm back with another Pose of the Week!

This week's pose: Parivrtta trikonasana, or Revolved Triangle pose - because you've had two weeks to work on Triangle, and I wanted to throw you for a loop! At least this pose throws ME for a loop!

Revolved Triangle is a wonderful, cleansing pose thanks to a pretty intense twist. It certainly improves your balance, lengthens your spine, and despite the twist, opens you up all over! (hips, chest, groin, you name it!)

The most direct way to find yourself in this posture is to begin in Mountain pose, and step one foot forward about 3 feet, angling the back foot outward, about 45 degrees. This is similar to the open leg stance you find for regular Triangle. Instead of holding your arms out at the shoulders, however, this time, bring both of your hands down to frame your forward foot. If your rear foot wants to lift, that means your stance is too wide, so adjust accordingly by shortening your stance. Once comfortable, slowly raise your opposite arm from the forward leg, twisting your waist, shoulders, and if balance permits, your head to gaze at that raised arm. Be sure to use your core to hold your torso and use your leg muscles to keep the small of your back level with your spine. Hold for several breaths, and slowly untwist and switch sides. This is a pretty intense twist, so feel free to use a prop (ie, a yoga block) to help support your posture.

So that's it for this week...more post ideas are percolating, so hopefully it won't be so long before I see you again!

C'mon baby, let's do the twist! Namaste.

POW! - Pose of the Week

POW! (Pose of the Week). This week's pose: Uttita trikonasana - because we can do so much with this! Trikonasana (or Triangle pose, to just about everyone!) was one of the first, truly memorable poses for me in Yoga. I remember the instructor gently talking us through what was, for me, a seemingly simple pose. I was able to touch the ground right away, both legs straight, one arm raised, and I couldn't believe that others in the class were having such trouble. This taught me a LOT about practicing yoga. One pose may come easily to me, but be incredibly challenging to someone else, regardless of outward appearance. Likewise, other postures which are easy for some, can present huge challenges for me. Fat people can do yoga, skinny people can do it, young people can do it, old people can do it, athletes can do it, I (not an athlete, by any stretch of the term) can do it...and I love the humility this brings to my work on the mat. By the way, Trikonasana was also the first posture name I learned in Sanskrit - it just sort of sticks in your mind, once you hear it.

And now, let's get into the nitty gritty of what this pose does for us - I love the gentle hamstring stretch I get in my forward leg. You may find yourself loving the opening you get in the hips or the shoulder, maybe you'll notice a strengthening in your thighs, legs, and ankles. Less obvious is the stimulation it gives to the digestive system and the stress relief it offers. There are also lots of variations and add-ons to deepen this pose for you, and help you get the maximum benefit.

Like the seemingly endless variations, there are also endless ways to find yourself in Trikonasana. You can push up from the ground, you can spiral open from a lunge, or your could straighten out of a side angle. I'm going to bring you there simply. From Warrior 2. Your hips are already open to the side, your front foot is out, and your back foot is anchored at a 45 degree angle. Arms are stretched to either side at shoulder height. Keeping this outward openness, lean forward with your outstretched arm, and stretch your torso as far as you can over your front leg, keeping parallel to the ground. Once you've leaned as far as you can go, keep your arms in one plane, and tilt the forward arm toward the ground. If your arms are kept in line, your back arm will automatically tilt up to the sky. Reach up for the clouds with the back arm. Reach down to root into the ground with your front arm.

If you're lucky enough to practice in front of a mirror, you will see several triangles in your posture: The one with an apex at your top hand. The one with the apex at your groins. The one with the apex where your forward arm brushes alongside your forward leg. If you're a math teacher, you might find even more ;) Lose yourself in the pose, trying to find as many triangles in your posture as you can. Triangles symbolize a trinity, and you could also lose yourself pondering who is in your trinity. Before you know it, it will be time to inhale to come up and out of your Trikonasana. Until next the next posture...

Namaste.

Macy Gray is underrated...

Hope you enjoyed this gorgeous East Coast Saturday! Beauty was everywhere...

..."Shake your booty, boys & girls, for the Beauty in the World!"

Meet my Guest Blogger - Elizabeth Adams!

The town where I live seems to be filled with people who have amazing life experiences. It's an incredibly social town, and at any gathering, you are bound to come across someone interesting who makes good, inspiring, informing, or just plain fun conversation!

My guest blogger is no exception! Despite the fact that our children began kindergarten together last fall, I never had the fortune to strike up a conversation with Elizabeth until our kids were on the same t-ball team this past Spring. Once I did, I soon found we had some interesting things in common, and really should have struck up conversation sooner. Especially since she was about to move. To India. Talk about life experience! This is not to say that Elizabeth's transition (it's ongoing!) to life in the Eastern Hemisphere has been a walk in the park. She's been great about sharing some of the eye-opening and jaw-dropping day-to-day experiences, and to say the least, she's going to emerge quite a bit stronger at the end of this. But looking on the bright side, as Patanjali would have us do, she has an amazing opportunity ahead of her, especially when the subject of practicing yoga in the "Motherland" comes up!

So, after reading her commentaries on Facebook, I had the great idea of asking her to be a guest blogger on lil' ol' YATS, and she graciously agreed! Full disclosure, this is more like an interview, rather than a "Guest Blog", but it's still an experience I wanted to hear more about, and I thought it would be fun to share on the blog. Elizabeth, of course, was game, so here goes!

Me: I'm assuming you did a yoga class or two before heading over to India. What brought you to the mat the first time?

EA: I actually took yoga in "Super-Saturday" classes in my town when I was about 5-6 years old, but I didn't start again until I tried Bikram (hot yoga) in my early thirties in London. But, Pilates was my true passion for a long time. I got slowly back into yoga in NY when I found a good teacher with challenging flows and nice, quiet energy.

Me: So, do you practice yoga at a studio? I saw your pictures of your new place (on Facebook), and you have a "Yoga House"...what's that all about?

EA: Currently, I practice in a multi-purpose room at the American Club. I intend to start at a yoga studio close to my house which is run/owned by Indians. I do have a yoga house, which is the perfect place to have private lessons - haven't used it as such yet. It's definitely not the norm to have that.

Me: Now that you're on the mat in the Motherland, how has your practice changed? ie - do you feel physically or emotionally different?

EA: My practice hasn't changed so much in India, but my dedication has. The vinyasas are very challenging (chaturangas galore!) and inversions (which are my weak point) keep me humble and striving to improve.

Me: Is it a national "pasttime" of sorts? ie - is everyone doing yoga, is it a way of life there?

EA: There are billboards around on how to live a healthy life - don't smoke, don't drink, do yoga. It is definitely THE go-to exercise regimen. ie, you don't see joggers on the streets of India! Then again, I don't know how many people are actually practicing here - a huge percentage of people live on very little money and don't have much free time to dedicate to yoga.

Me: When you take a class does it feel like they have "dumbed it down" for Westerners?

EA: I am not noticing any new asanas, but there are tweaks about proper posture/positioning that I find varies from teacher to teacher, whether in the US or India - everyone teaches yoga a little differently.

Me: Magazines and books in the US tout yoga's calming benefits. If so many people in India are practicing, are they a nation of chilled-out people? ie - is it obvious that they subscribe to a yogic way of life?

EA: I wouldn't say that - Indian people can lose their cool just like any other society, but they are also very accepting of circumstance (karma) and dutiful. Maybe yoga fits in there somewhere.

Me: In India, is it more spiritual-based rather than fitness-based?

EA: I would say yes - since most Indians are Hindus, the quiet and stillness you can cultivate with yoga is promoted to get more in touch with the spiritual, and the goal is to break the cycle of Karma/rebirth. No one ever talks here about losing 5 lbs or reshaping the body - it's not about that.

So, that's about it. I'm so grateful that Elizabeth was willing to share this small piece of her experience of being an expat in India, and I hope you enjoyed reading a bit about it, too (even if it was through the lens of my questions)!

Thank you SO much, Elizabeth! The light within me salutes the light within you. Namaste.

POW! Pose of the Week

POW! This week's pose: Utthita Parsvakonasana - because we're still opening those hips!

Extended Side-Angle pose is yet another pose you can easily transition into from Warrior 2. As simple as this pose looks, there are lots and lots of subtle variations that make this a pose that I am still working on (and may be working on for some time!) Yes, ALL asanas are postures to "work on", but this, similar to my much-reviled chair pose, is a posture that I have not gotten perfect. I haven't nailed it yet, not even for a second. I have several postures that I really like my progression with, and this is not one of them.

Like all postures, it has its benefits: Building focus and willpower, it opens the hips, strengthens the ankles, calves, knees, and thighs, lengthens the spine and (here's a new one) increases lung capacity! Interesting, because as you see from the picture above (shamelessly plagerized from some website), the open ribs seem like they could just iniflate and puff right out with your breath - which is what I do. But, my teacher always comes around and adjusts me so that I'm straight as a board on my open side, at which point, I don't dare inflate to break the line from ankle to wrist, but then I lose balance, or start to straighten the front leg, or lift the forward arm, or shift the top arm, and Oh-gosh-darn-it, we've moved on to another posture, and another week passes and let's just say this won't be one of those poses I'll be nailing on the Standup Paddleboard...

So, coming into this posture is quite easy from Warrior 2 (see 2 weeks ago, "POW" for reference). Let's start with the Right leg forward, left leg back, slightly angled out, arms raised shoulder-height. Instead of facing forward (as in Warrior 2), keep the head and shoulders in line with the hips, opening outward. Bend your forward knee 90 degrees, and anchor the outside edge of your left foot onto the mat. Reach downward with your right fingertips so that your wrist is in line with your ankle, shoulder alongside your knee. Extend your left arm up and over your left ear, and look up towards the sky, as if peeking out from under your bicep. If you are like the model in the photo, your entire left side will be a straight angle from your left ankle to your left wrist. Good luck with that.

Create balance and honor your spirit...