How come it's so cold in Shanghai...... 抖抖抖....
It's my first winter in SH, tho I have been kind of living here for over an year. I luckly missed the last winter in SH, but now, "welcoming" my first winter with a grin and flown....
Went to Ben's class today, as my first yoga class in 2010! It's so warm in the studio classroom, it's nice to have floor heater... It really made a lot of difference!! But my body is still kind of confused by the crazy temperture, cold outside and warm inside... I guess, it will take me about one month to get used to such cold weather. I began to miss Taiwan now~
Back to the practice today, the theme is hip opening, but didn't feel too much at hip, maybe Ben is jumping too many place. I haven't practiced for almost 2 weeks, but I feel my body need more! Looking forward to tomorrow's advanced class! GO!
2010年1月5日 星期二
2009年9月22日 星期二
Anusara's 3 As
I read this article from an Anusara teacher (Christina Seller), regarding the discussion with John Friend about one of the Anusara's 3 A. If I have time I will translate into Chinese.
________________________
So I had an amazing conversation with John Friend yesterday about the 3 A's and about the lovely and dynamic relationship between Attitude, Alignment and Action and what it really means to be a three-pronged approach to asana practice. Obviously, Anusara is heart-centered method. As such, Attitude is considered the most important A. But really, if we think of a three-legged stool, it is at it most functional when all the legs are equally balanced.
Why I say the conversation was amazing is the clarity that John brought to my understanding about Action. Action is really Balanced Action. (Like maybe instead of 3 A's, we really have 2 A's and a B, but I digress...) Action, in our method, is about bringing balanced action to the form of any asana so that the light of the heart (attitude) shines through what otherwise would be a stale pose or a foreign outside imposition of an arbitrary shape to the body. The A's are in relationship to one another; each A, gives the other A its relevance to the whole.
For instance, if we take away Attitude, we have dry technique-based asana. If we take away Alignment and a sense of clarity as to what the form for each asana is, we have creative movement with little boundary. Also we lose sight of the vision of why the actions are even necessary. If we take away balanced Action, we run the risk of injury in the postures because the forms themselves can be like land mines of potential danger if we do not know how to align ourselves within them. And so on. Each A is important.
So we talked a lot about classic form vs. variations. One of the hallmarks of our method, I believe is our great delight in practicing creative variations on classic form and on our willingness to occasionally, as I say, "put the protractor away for a while" when we practice. But John was insistent that these variations be taught relative to the classic form because in most cases the classic form is the standard for experiencing and expressing balanced action.
Take trikonasana for example. Many time we take that pose and back bend it. But in its classic form trikonasana is straight through the spine. (Check out Light on Yoga or D's syllabus poster.) The straight spine should be "mastered" first because it is easier to find and express balanced action in that form. (Mind you, I did not say easier to do, just easier to do in a balanced way. If you are a bend-y type, guaranteed you will not enjoy classic form as much!) So if you can find balanced action straight, then you can work on not just back bending the pose, but back bending it in a balanced way- with strong kidney loop and pelvic loop, for instance.) Same goes with all the forms that we back bend- seated twists, Vira 1, anjaneyasana, etc.
Now, I myself have heard John say, Action over Form but I think we have to be mature in our understanding of this. I am pretty sure he does not mean that form does not matter! This might mean that in a back bend like urdhva danurasana the shape is bent but the action is like tadasana; there is still that kidney loop action within the form. The kidney loop in this case is there to bring Balanced Action. And so on. Same with poses like padmasana where the form is extremely externally rotated we still need the action of Inner Spiral to keep the femur set in a balanced way so that we do not aggravate the psoas or the S.I. joint.
So enough on this today. Obviously more could be said. Oh, but the thing I must say is how cool it is to keep plumbing the depths of the basic of this method because as John told me once, "The depth of the basics is infinite." How crazy after 10 or more years at this with John to go, "Oh, right.... Balanced Action, not just Action." (I swear this stuff is never dull.) And John's patient dedication to my love for precise articulation always astounds me.
Tomorrow I hope to follow this up with a discussion on how all of this relates to Tantra because the way we take this off that mat is actually where the fun begins! It is a lovely discussion about discipline, indulgence, rules, guidelines, deference, and the exciting path of discovering and expressing one's own wisdom and authority. (How is that for a tantalizing preview?)
________________________
So I had an amazing conversation with John Friend yesterday about the 3 A's and about the lovely and dynamic relationship between Attitude, Alignment and Action and what it really means to be a three-pronged approach to asana practice. Obviously, Anusara is heart-centered method. As such, Attitude is considered the most important A. But really, if we think of a three-legged stool, it is at it most functional when all the legs are equally balanced.
Why I say the conversation was amazing is the clarity that John brought to my understanding about Action. Action is really Balanced Action. (Like maybe instead of 3 A's, we really have 2 A's and a B, but I digress...) Action, in our method, is about bringing balanced action to the form of any asana so that the light of the heart (attitude) shines through what otherwise would be a stale pose or a foreign outside imposition of an arbitrary shape to the body. The A's are in relationship to one another; each A, gives the other A its relevance to the whole.
For instance, if we take away Attitude, we have dry technique-based asana. If we take away Alignment and a sense of clarity as to what the form for each asana is, we have creative movement with little boundary. Also we lose sight of the vision of why the actions are even necessary. If we take away balanced Action, we run the risk of injury in the postures because the forms themselves can be like land mines of potential danger if we do not know how to align ourselves within them. And so on. Each A is important.
So we talked a lot about classic form vs. variations. One of the hallmarks of our method, I believe is our great delight in practicing creative variations on classic form and on our willingness to occasionally, as I say, "put the protractor away for a while" when we practice. But John was insistent that these variations be taught relative to the classic form because in most cases the classic form is the standard for experiencing and expressing balanced action.
Take trikonasana for example. Many time we take that pose and back bend it. But in its classic form trikonasana is straight through the spine. (Check out Light on Yoga or D's syllabus poster.) The straight spine should be "mastered" first because it is easier to find and express balanced action in that form. (Mind you, I did not say easier to do, just easier to do in a balanced way. If you are a bend-y type, guaranteed you will not enjoy classic form as much!) So if you can find balanced action straight, then you can work on not just back bending the pose, but back bending it in a balanced way- with strong kidney loop and pelvic loop, for instance.) Same goes with all the forms that we back bend- seated twists, Vira 1, anjaneyasana, etc.
Now, I myself have heard John say, Action over Form but I think we have to be mature in our understanding of this. I am pretty sure he does not mean that form does not matter! This might mean that in a back bend like urdhva danurasana the shape is bent but the action is like tadasana; there is still that kidney loop action within the form. The kidney loop in this case is there to bring Balanced Action. And so on. Same with poses like padmasana where the form is extremely externally rotated we still need the action of Inner Spiral to keep the femur set in a balanced way so that we do not aggravate the psoas or the S.I. joint.
So enough on this today. Obviously more could be said. Oh, but the thing I must say is how cool it is to keep plumbing the depths of the basic of this method because as John told me once, "The depth of the basics is infinite." How crazy after 10 or more years at this with John to go, "Oh, right.... Balanced Action, not just Action." (I swear this stuff is never dull.) And John's patient dedication to my love for precise articulation always astounds me.
Tomorrow I hope to follow this up with a discussion on how all of this relates to Tantra because the way we take this off that mat is actually where the fun begins! It is a lovely discussion about discipline, indulgence, rules, guidelines, deference, and the exciting path of discovering and expressing one's own wisdom and authority. (How is that for a tantalizing preview?)
2009年7月28日 星期二
TT last week
This week is teaching week! There are 5 teams working on different themes, so i won't go into details. They have exam last Sat, some of them really did well, and some don't. I was asked to grade those exam in Chinese. I try to look for the good, you could tell if they really study or not! Most of them are nervous and really working hard as far as I know. That's what they need! Being a good stuendent first to be able to be a good teacher!
For the teaching part, u could tell they work hard, and really doing good as first teaching experience! Even tho still need a lot of practice and refinment! It takes time! I know I sucks in my first few months of teaching,even tho I got good students, and they accept me as a teacher!! I really appriciate that a lot!
For the teaching part, u could tell they work hard, and really doing good as first teaching experience! Even tho still need a lot of practice and refinment! It takes time! I know I sucks in my first few months of teaching,even tho I got good students, and they accept me as a teacher!! I really appriciate that a lot!
2009年7月21日 星期二
7/22 TT
7/22 TT
It's a teaching drill day again, practicing on opening and closing for the class. Good practice, because we often practice the mid part of the class, like "teaching the poses", not opening nor closing. Ppl are doing well!
We finish the class earlier to be able to see the eclips, but it was raining. It's really raining hard, while aroun 9:30. We only feel the sky became darker and darker, and around 9:40 it's almost like 7pm at night. Full darkness, with stree light all on! Interesting, that's how we could tell it's eclips then!..... Pity that the only chance in 300 yrs, but 老天不賞眼!
It's a teaching drill day again, practicing on opening and closing for the class. Good practice, because we often practice the mid part of the class, like "teaching the poses", not opening nor closing. Ppl are doing well!
We finish the class earlier to be able to see the eclips, but it was raining. It's really raining hard, while aroun 9:30. We only feel the sky became darker and darker, and around 9:40 it's almost like 7pm at night. Full darkness, with stree light all on! Interesting, that's how we could tell it's eclips then!..... Pity that the only chance in 300 yrs, but 老天不賞眼!
TT 7/17~7/21
Don't remember why I just forgot to post my note from TT. I guess, it's all because I didn't realize I have to teach at Friday night till noon at last Fri. Crazy, tho I know I don't need too much time for preparing the class, just that I need to have 心理建设 first! Ha! So I totally forgot to post my blog.
So, for 7/17 TT, I couldn't recall any of them.... I guess my brain has been damage by the heat lately...... I was always like a melting ice cube....
For 7/17, this I could recall a bit.
We have Jose talked about the rest of Patanjali. We talked more of Ashtanga yoga. The 8 limbs. There is a comment mistake that 8 limbs should be practiced in such order. It's not necessary. Also while really practice one of the Yama and the rest of 4 will come together. Then ppl have to come up to stage to present their finding at prenatal and postnatal yoga. It's good, but it would be better if could really been practice. But I guess, this is the best what Ben and john could do..... Then we have review for the final exam.
7/20 TT
Today is also devided into 2 groups for teaching drill. Kind of slow... But ppl get good practice!
7/21 TT
Today is led by John, for a mix Asana practice. The peak pose is visvamitrasana. We go thro a lot new poses that not been practiced in this training. Like twisting for pasasana, Kurmasana, supta kurmasana, arm balancing like side crow, Bhujapidasana,titibasana. Lots of work.
So, for 7/17 TT, I couldn't recall any of them.... I guess my brain has been damage by the heat lately...... I was always like a melting ice cube....
For 7/17, this I could recall a bit.
We have Jose talked about the rest of Patanjali. We talked more of Ashtanga yoga. The 8 limbs. There is a comment mistake that 8 limbs should be practiced in such order. It's not necessary. Also while really practice one of the Yama and the rest of 4 will come together. Then ppl have to come up to stage to present their finding at prenatal and postnatal yoga. It's good, but it would be better if could really been practice. But I guess, this is the best what Ben and john could do..... Then we have review for the final exam.
7/20 TT
Today is also devided into 2 groups for teaching drill. Kind of slow... But ppl get good practice!
7/21 TT
Today is led by John, for a mix Asana practice. The peak pose is visvamitrasana. We go thro a lot new poses that not been practiced in this training. Like twisting for pasasana, Kurmasana, supta kurmasana, arm balancing like side crow, Bhujapidasana,titibasana. Lots of work.
2009年7月15日 星期三
7/16 TT
7/16 TT
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
7/16 TT
7/16 TT
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
7/15 TT
7/15 TT
Again, this morning we did teaching driller, and a few adjustment work. The teaching excise work well, I think. Ppl get more easier to teach and more effectivly. The adjustment works on parsvotanasana, parivtta Trikonasana, and downdog. Ppl like this a lot, they are really began to think and to teach!
Again, this morning we did teaching driller, and a few adjustment work. The teaching excise work well, I think. Ppl get more easier to teach and more effectivly. The adjustment works on parsvotanasana, parivtta Trikonasana, and downdog. Ppl like this a lot, they are really began to think and to teach!
2009年7月14日 星期二
7/13 TT & 7/14 TT
7/13 TT
Monday, I got in the room earlier for practice. Sober and awake! Today after pranayama practice, we just go right for the teaching drilling! I take the group for Chinese speakers! It went well, and I think ppl enjoy and did learn a lot!!
7/14 TT
Today is for partner work, and adjustment. It's new for ppl, I guess for first time to adjust ppl like a teacher, so many discussion and energy went up! We did Virabhadrasana II, ardha chandrasana, trikonasana, badha Konasana with block, happy baby.EPRK prep
Monday, I got in the room earlier for practice. Sober and awake! Today after pranayama practice, we just go right for the teaching drilling! I take the group for Chinese speakers! It went well, and I think ppl enjoy and did learn a lot!!
7/14 TT
Today is for partner work, and adjustment. It's new for ppl, I guess for first time to adjust ppl like a teacher, so many discussion and energy went up! We did Virabhadrasana II, ardha chandrasana, trikonasana, badha Konasana with block, happy baby.EPRK prep
2009年7月11日 星期六
7/10 TT
7/10 TT
Today is led by Ben. Today's sequence is inversion. Again, we have ppl come up for teaching excise. Lots of standing pose, and do headstand, pinch maruyasana, and handstand.
7/11 TT
Philosophy for first 2 hrs. I guess I was tired for this week, being attend yoga class for practice and began teaching. My energy is agitated, while time for resting, still not being able to fully relax. Tired, and cannot focused well. I need for more meditation to calm and center myself!!
*Yoga sutra: not cover too much, began talking Ch 2. For Kriya yoga and Ashtanga yoga. Talking about ignorance. Tapas, svadiyaya, and Isvra. Need more time.
*Prenatal yoga practice, and there is a new assignment due next Sat.
*Menstration cycle yoga practice. Very relaxing practice with prob. But it's funny that the two men to teach this class!
Today is led by Ben. Today's sequence is inversion. Again, we have ppl come up for teaching excise. Lots of standing pose, and do headstand, pinch maruyasana, and handstand.
7/11 TT
Philosophy for first 2 hrs. I guess I was tired for this week, being attend yoga class for practice and began teaching. My energy is agitated, while time for resting, still not being able to fully relax. Tired, and cannot focused well. I need for more meditation to calm and center myself!!
*Yoga sutra: not cover too much, began talking Ch 2. For Kriya yoga and Ashtanga yoga. Talking about ignorance. Tapas, svadiyaya, and Isvra. Need more time.
*Prenatal yoga practice, and there is a new assignment due next Sat.
*Menstration cycle yoga practice. Very relaxing practice with prob. But it's funny that the two men to teach this class!
2009年7月7日 星期二
7/8 TT
7/8 TT
Today is led by Ben.
* Pranayama practice: Meditation first and then Kabalabakti and nadi sodana.
* Ben went thro 5 poses left in the asana list.
For picha Maruyasana work into scopio, Ben said he won't recomand walk down at wall to practice. Better suggestion, is have a low table or chair, and lower feet on it.
* Today's sequence is hip opener: the group did well and the teaching is good. The peak pose is padmasana. This is a advanced pose. First start with a new pranayama, 3 part inhale and exhale fully. Then dynamic movement of badha konasana/navasana/dandasana/upavista konasana, then is surya namaskar. Ben made ppl stay in launch for longer time, really working on inner spiral back leg, so back leg lifting up high. And keep bring fornt knee forward. It's a hard work. EPRK, badha konasan, needle eye, fire log. And start work on half lotus and full lotus. Comments are better starting with surya namaskar then the dynamic movem't. Add more sitting poses and twisting poses.
Today is led by Ben.
* Pranayama practice: Meditation first and then Kabalabakti and nadi sodana.
* Ben went thro 5 poses left in the asana list.
For picha Maruyasana work into scopio, Ben said he won't recomand walk down at wall to practice. Better suggestion, is have a low table or chair, and lower feet on it.
* Today's sequence is hip opener: the group did well and the teaching is good. The peak pose is padmasana. This is a advanced pose. First start with a new pranayama, 3 part inhale and exhale fully. Then dynamic movement of badha konasana/navasana/dandasana/upavista konasana, then is surya namaskar. Ben made ppl stay in launch for longer time, really working on inner spiral back leg, so back leg lifting up high. And keep bring fornt knee forward. It's a hard work. EPRK, badha konasan, needle eye, fire log. And start work on half lotus and full lotus. Comments are better starting with surya namaskar then the dynamic movem't. Add more sitting poses and twisting poses.
7/7 TT
7/7 TT
Today is also led by John.
*pranayama practice again: Kabalabti and nadi shodana. And meditation after this, you could do Ham sa or chakra meditation. It's my first day period, so I didn't do kabalabti. And I love the meditation, I think we sit like at least 20 mins. I don't remember how to do ham sa or chakra meditation, so I just try to focus on my breath. Quite sweet sitting, i don't feel any disconfort. And this morning is not as hot as yesterday.
*teaching excise: 3 groups, each one come to teach Suyra Namaskar to your group, and make good comment for each one at a given pose. Practice of looking for good!! Nice practice!!
*Teaching sequence: back bending. surya namaskar A and B. Ppl led it slowly, John demo the right speed of Surya Namaskar B. Handstand. WI w/ back bending, Trikon with back bending. EPRK prep. Ustrasana. Peak pose is U Dhanurasana. John intro assiting with this pose: with B holding shins to root down and A straighten legs and try open up the chest! Didn't have time work on drop back. Finish with twising poses! There are many vinyasan, ppl have been working hard!
Today is also led by John.
*pranayama practice again: Kabalabti and nadi shodana. And meditation after this, you could do Ham sa or chakra meditation. It's my first day period, so I didn't do kabalabti. And I love the meditation, I think we sit like at least 20 mins. I don't remember how to do ham sa or chakra meditation, so I just try to focus on my breath. Quite sweet sitting, i don't feel any disconfort. And this morning is not as hot as yesterday.
*teaching excise: 3 groups, each one come to teach Suyra Namaskar to your group, and make good comment for each one at a given pose. Practice of looking for good!! Nice practice!!
*Teaching sequence: back bending. surya namaskar A and B. Ppl led it slowly, John demo the right speed of Surya Namaskar B. Handstand. WI w/ back bending, Trikon with back bending. EPRK prep. Ustrasana. Peak pose is U Dhanurasana. John intro assiting with this pose: with B holding shins to root down and A straighten legs and try open up the chest! Didn't have time work on drop back. Finish with twising poses! There are many vinyasan, ppl have been working hard!
2009年7月5日 星期日
7/6 TT
7/6 TT
Today is led by john, but we would use the group assignment for sequencing. There are some groups didn't get the assignment right, didn't turn in on time. I know some group spent extra time working on this assignment, but some seems have problem. Anyhow, today we use Francesca's group. It's a general class, so have a little of everything. It's a full 90 mins class, so begins with kabalabkti, then chanting, then into Surya Namaskar for 3 rounds (L+R).Standing poses, then work on hip openers, abd works and then hand balancing. Peak pose is Bakasana. Then backbending, supta virasana, ustrasana and gentle twist. John randomly call ppl up to teach some poses.
It went on good! John is patient and leading it well. So do the group members!! Today is very hot and humid in the room, I wasn't really feeling well. Hope tomorrow will be better.
Today is led by john, but we would use the group assignment for sequencing. There are some groups didn't get the assignment right, didn't turn in on time. I know some group spent extra time working on this assignment, but some seems have problem. Anyhow, today we use Francesca's group. It's a general class, so have a little of everything. It's a full 90 mins class, so begins with kabalabkti, then chanting, then into Surya Namaskar for 3 rounds (L+R).Standing poses, then work on hip openers, abd works and then hand balancing. Peak pose is Bakasana. Then backbending, supta virasana, ustrasana and gentle twist. John randomly call ppl up to teach some poses.
It went on good! John is patient and leading it well. So do the group members!! Today is very hot and humid in the room, I wasn't really feeling well. Hope tomorrow will be better.
2009年7月2日 星期四
7/3 TT
7/3 TT
Twisting is the topic of today. Ben set the peak pose is parsva upavista konasana. He asked ppl to think what poses could help working toward this pose.
*pranayama
*asana, maining focsing on lenghthening on hamstring, and open up back and side for twisting: standing launch, trikon, parsvotanasan, parivtta trikon, padagusta (w/ knee bent), parsaritta parvota, sitting poses in badhakonasana, upavista konasana, ardha navasana, anatasana....
*twisting: should from center of spine, not from shoulder, head or hip. root down first bfr twisting.
Twisting is the topic of today. Ben set the peak pose is parsva upavista konasana. He asked ppl to think what poses could help working toward this pose.
*pranayama
*asana, maining focsing on lenghthening on hamstring, and open up back and side for twisting: standing launch, trikon, parsvotanasan, parivtta trikon, padagusta (w/ knee bent), parsaritta parvota, sitting poses in badhakonasana, upavista konasana, ardha navasana, anatasana....
*twisting: should from center of spine, not from shoulder, head or hip. root down first bfr twisting.
2009年7月1日 星期三
7/2 TT
7/2 TT
Led by John, today talks more on sequencing. Also assign for group of 3 and ppl have to plan for a class for given series of pose. This is a good excise, ppl could start thinking as a teacher how to plan a class. The teaching excise last week is a begining, ppl really could begin learn to teach. This reminds me my teacher training in Chiang mai. How I went through! Good memory and great experience!
* begins with Kabalabkti. 4 rounds, 2 breath in 1 sec.
* Asana practice: ppl asked for back bending. Deep ones. So, Ben starts giving a version of Surya Namaskar, designed for backbending prep. Acctually, Ben this version couples times. But John take it into more details and slower. I believe ppl could feel more! Then handstand, with partner work. Ppl learn to assiste their friend to get into pose. Also do handstand with back of legs on the wall, assiting with deep inner spiral, and heart opening. Then VI with backbending,and anjaliasana with twist and thigh strech. Then didn't have enough time, so only do ustrasana and variation. Then counter pose, supta hasta padagustasana's variation.
Led by John, today talks more on sequencing. Also assign for group of 3 and ppl have to plan for a class for given series of pose. This is a good excise, ppl could start thinking as a teacher how to plan a class. The teaching excise last week is a begining, ppl really could begin learn to teach. This reminds me my teacher training in Chiang mai. How I went through! Good memory and great experience!
* begins with Kabalabkti. 4 rounds, 2 breath in 1 sec.
* Asana practice: ppl asked for back bending. Deep ones. So, Ben starts giving a version of Surya Namaskar, designed for backbending prep. Acctually, Ben this version couples times. But John take it into more details and slower. I believe ppl could feel more! Then handstand, with partner work. Ppl learn to assiste their friend to get into pose. Also do handstand with back of legs on the wall, assiting with deep inner spiral, and heart opening. Then VI with backbending,and anjaliasana with twist and thigh strech. Then didn't have enough time, so only do ustrasana and variation. Then counter pose, supta hasta padagustasana's variation.
7/1 TT
7/1 TT
Today's topic is inversion, led by Ben. Ben has a great preparation today! We work slowly working toward into the pose! He made good work presenting how to help ppl get into this advanced pose. I like it. He said about Sirsasana is all about "awareness". Awareness of crown of head, neck, elbows, natural curves of spine, legs, and soles of feet!
*Pranayama practice: I like doing pranayama practice, really awakening in the morining. I found ppl are less sleepy, while leturing.
*Excises on different parts of body:crown of head, neck, elbows, natural curves of spine, legs, and soles of feet! Those excises are nice, but some ppl think are a bit slow. But it's worth of working. Ppl do get better awareness, and could get into pose more easily. That's good practice. Tho, only work on one inversion pose. But it's worthy. Coz, no one ever teaches me this, that's why I got injury from Sirsasana many times!
Today's topic is inversion, led by Ben. Ben has a great preparation today! We work slowly working toward into the pose! He made good work presenting how to help ppl get into this advanced pose. I like it. He said about Sirsasana is all about "awareness". Awareness of crown of head, neck, elbows, natural curves of spine, legs, and soles of feet!
*Pranayama practice: I like doing pranayama practice, really awakening in the morining. I found ppl are less sleepy, while leturing.
*Excises on different parts of body:crown of head, neck, elbows, natural curves of spine, legs, and soles of feet! Those excises are nice, but some ppl think are a bit slow. But it's worth of working. Ppl do get better awareness, and could get into pose more easily. That's good practice. Tho, only work on one inversion pose. But it's worthy. Coz, no one ever teaches me this, that's why I got injury from Sirsasana many times!
2009年6月29日 星期一
6/30 TT
Today is led by John. John talked about more systematicly about arm balancing. Tho we did yesterday, but maybe there are too much to cover, so we didn't go thro how to get into poses. Arm balancing is always not easy for women, but once you get it, it would enpower you a lot! 可以有出去砍人的氣勢....
＊pranayama practice: first we do kabalabati. and Nadi Shodana at the end of the practice. This time John guided through, I think it's better for ppl to understand.
＊Asana practice: Prep for arm balancing, hip opening and abd work are still key. Began with sun salutation Lots of launge poses, Parsvokonasana,launge with elbows on the floor hip opener, needle eyes pose, baby cradle, pigeon pose, malasana. Abs work, with block between thighs, dolphin pose for core power.
* Arm balancing pose: crow, Eka Hasta Bhujasana, Astavakrasana
John is really good guiding ppl into pose, also provide many variations, good for teaching!
＊pranayama practice: first we do kabalabati. and Nadi Shodana at the end of the practice. This time John guided through, I think it's better for ppl to understand.
＊Asana practice: Prep for arm balancing, hip opening and abd work are still key. Began with sun salutation Lots of launge poses, Parsvokonasana,launge with elbows on the floor hip opener, needle eyes pose, baby cradle, pigeon pose, malasana. Abs work, with block between thighs, dolphin pose for core power.
* Arm balancing pose: crow, Eka Hasta Bhujasana, Astavakrasana
John is really good guiding ppl into pose, also provide many variations, good for teaching!
2009年6月28日 星期日
6/27 TT, 6/29 TT
6/27 TT
Today's Sat, for teaching practice. First hour John gives some hilight on the teaching skills again. He mentioned about to bring heart quality into teaching, this is the key element of Anusara to differenciate from other style. Also could differenciate you from other teachers. But, this is much advanced, that me myself want to learn more of this. How to make this work is not easy!
Then began the teaching practice. Each group began their first teaching practice. It's fun watching ppl doing that, coz I have been there! I still need to learn more!!
It was vismay's last day, she has to leave China back to JP. Sadly! She is very devoted yogini, you could tell from how she set up herself, her practice and her energy! We have dinner together just to say good bye with her! Dinner is in a mid-east restaurant, with belly dancing. It's fun with hang out with all yogis!
6/29 TT
Monday, today is also led by Ben.
*pranayama practice: Kabalabati and Nadi Shodana. Ben mentioned the Kabalabati, it's necessary to release the belly after every exhale draw in belly. Otherwise, cannot really go long for this practice, you will be out of breath! Also, the belly draw in is just slitely draw in, not too much. If too much, your abd will be too tighten to release in next inhale.
*Asana practice: topic is arm balancing. So work a lot on hip opening and abd work, to prepare for the arm balance. Always it's hard for women to do all those fancy poses! Ben said "hip" should be open enough first to get into the pose, then ppl could feel the core power! Core power also bring arm balance into next new level, like from crom pose just leg resting on the arm, and from there straight arm and lifting from core is a great lot different!
Today's Sat, for teaching practice. First hour John gives some hilight on the teaching skills again. He mentioned about to bring heart quality into teaching, this is the key element of Anusara to differenciate from other style. Also could differenciate you from other teachers. But, this is much advanced, that me myself want to learn more of this. How to make this work is not easy!
Then began the teaching practice. Each group began their first teaching practice. It's fun watching ppl doing that, coz I have been there! I still need to learn more!!
It was vismay's last day, she has to leave China back to JP. Sadly! She is very devoted yogini, you could tell from how she set up herself, her practice and her energy! We have dinner together just to say good bye with her! Dinner is in a mid-east restaurant, with belly dancing. It's fun with hang out with all yogis!
6/29 TT
Monday, today is also led by Ben.
*pranayama practice: Kabalabati and Nadi Shodana. Ben mentioned the Kabalabati, it's necessary to release the belly after every exhale draw in belly. Otherwise, cannot really go long for this practice, you will be out of breath! Also, the belly draw in is just slitely draw in, not too much. If too much, your abd will be too tighten to release in next inhale.
*Asana practice: topic is arm balancing. So work a lot on hip opening and abd work, to prepare for the arm balance. Always it's hard for women to do all those fancy poses! Ben said "hip" should be open enough first to get into the pose, then ppl could feel the core power! Core power also bring arm balance into next new level, like from crom pose just leg resting on the arm, and from there straight arm and lifting from core is a great lot different!
2009年6月25日 星期四
TT 6/26
TT 6/26
Almost half way through the training. Today is also led by Ben. We did a little reagrrangement, to let ppl listen to my translation sit closer to me in a group. This is good, so I don't have to yell, becuase they like to sit in the back, so I sometimes have to yell while ppl talking in my translation. I believe this would work well!
Today's topic is sequencing. Ben uses the pattern in Anusara manual.
*Asana practice: Ben tries to give a full spectrum of poses. But he missed handstand! Anyhow, standing poses always are important and usually take a lot more time. Then, comes backbending. So Ben let ppl do 3 times Urdhva Danurasana, and adding on some more advanced variation. one legs up and into Dwi Pada Viparita Dadasana. Then mild twising at the end. Tomorrow
Almost half way through the training. Today is also led by Ben. We did a little reagrrangement, to let ppl listen to my translation sit closer to me in a group. This is good, so I don't have to yell, becuase they like to sit in the back, so I sometimes have to yell while ppl talking in my translation. I believe this would work well!
Today's topic is sequencing. Ben uses the pattern in Anusara manual.
*Asana practice: Ben tries to give a full spectrum of poses. But he missed handstand! Anyhow, standing poses always are important and usually take a lot more time. Then, comes backbending. So Ben let ppl do 3 times Urdhva Danurasana, and adding on some more advanced variation. one legs up and into Dwi Pada Viparita Dadasana. Then mild twising at the end. Tomorrow
2009年6月24日 星期三
TT 6/25
TT 6/25
Today is also by Ben, we begins with your favor form of Surya Namaskar. I just enjoy watching ppl doing her own practice. You could really see the energy flowing.
*Begin with Uddyianan bandha practice. Ben ask ppl not to eat anything bfr class to prepare for this practice. But anothing issue is that, almost half of the class cannot do that, coz in period! So only few ppl get to practice. I did drink some honey water in the morning, but I still do the practice and trying to help ppl to understand how this work. I personally still need to practice on this. Ben then show the poping and turning for Nuli. That I cannot do. To be able to do that need to be able to isolate each abd muscle.
*Today's topic is Backbending. John also showed up for more assiting in back bending. Ben talks about for back bending need to work on opening at should, upper back, core and front thighs. So we do prepare for this.
*Basic suyra Namaskar, add on more launges with shoulder opening and front of thighs. Also work on streching on psoas. And while in vinyasa, work on cobra in details. Also a lot of abd works. ppl are all whining.
*thigh streching, two ways: half frogs and shin against the wall.
*Danurasana, really works on spread little toes, activate the outer shin, so again shins in and inner thighs apart. This could prevent the knees pain.
*Setu bandha: John did the demo. 1) with elbows bending and against the floor, also head push down to the floor, to bring chest open and lifting. Shoulder on the floor. Hips still on the gound. 2)bring hips up, hands clap on the floor, and then lower hips to doing a lot of inner spiral. Inner edges of feet down and even bring outer edge of feet up. 3)keep this big inner spiral, to get into the pose, w/o tuck tailbone too much, or stick tail bone upward to jam the lower back. Need a lot of leg work!
Today is also by Ben, we begins with your favor form of Surya Namaskar. I just enjoy watching ppl doing her own practice. You could really see the energy flowing.
*Begin with Uddyianan bandha practice. Ben ask ppl not to eat anything bfr class to prepare for this practice. But anothing issue is that, almost half of the class cannot do that, coz in period! So only few ppl get to practice. I did drink some honey water in the morning, but I still do the practice and trying to help ppl to understand how this work. I personally still need to practice on this. Ben then show the poping and turning for Nuli. That I cannot do. To be able to do that need to be able to isolate each abd muscle.
*Today's topic is Backbending. John also showed up for more assiting in back bending. Ben talks about for back bending need to work on opening at should, upper back, core and front thighs. So we do prepare for this.
*Basic suyra Namaskar, add on more launges with shoulder opening and front of thighs. Also work on streching on psoas. And while in vinyasa, work on cobra in details. Also a lot of abd works. ppl are all whining.
*thigh streching, two ways: half frogs and shin against the wall.
*Danurasana, really works on spread little toes, activate the outer shin, so again shins in and inner thighs apart. This could prevent the knees pain.
*Setu bandha: John did the demo. 1) with elbows bending and against the floor, also head push down to the floor, to bring chest open and lifting. Shoulder on the floor. Hips still on the gound. 2)bring hips up, hands clap on the floor, and then lower hips to doing a lot of inner spiral. Inner edges of feet down and even bring outer edge of feet up. 3)keep this big inner spiral, to get into the pose, w/o tuck tailbone too much, or stick tail bone upward to jam the lower back. Need a lot of leg work!
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