Weeks 4 and 5 are now in the rear view mirror. Homework and classwork and life and Yoga are all blending together. There is always something to read or prepare for the next class or the class after that.
During the first part of weekend 4, we spent a good amount of time on how teach. We used most of one day discussing the language of Yoga and how to lead and communicate in a class. It is one thing to know how to bring yourself into a pose but it is another to clearly and concisely communicate how to get into and out of a pose verbally. We talked about language and identified different action words, notice words and other verbal strategies. We spent much time just identifying action words and action phrases that you can use as a teacher. I actually had the chance to lead the whole group in a five minute "slow flow" sequence. It is a power so great, it can only be used for evil.
When I am in a regular Yoga class now, I find myself tuning into what the instructor is saying and identifying how fluid she or he is in their language and cues. I have been doing this for quite a while but this will be a continual learning process. Remembering that for some people, poses have to be broken down to clear steps, adjustments have to be done and then they need to be lead out of the pose is a good first step.
As part of week 4, we also worked on another anatomical line (Dorsal ) and discussed Psoas anatomy and poses and learned about the mysterious Bandhas. The Psoas discussion was interesting to myself as I always am working through Psoas tightness and soreness. The Bandhas are something that one always hears in the class (something like "Engage your Uddiyana Bandha") but either no or a very cursory explanation is given as to what it is. The engagement of the three main Bandhas (Mula, Uddiyana and Jalandhara which are pelvic floor, abdominal muscles and throat bone) gives stability and strength in poses.
Week 5 was split into one day of physically easy but mentally tough breath study (known as Pranayama) and one day of physically challenging Ashtanga Yoga.
Pranayama is one of the eight limbs of Yoga and involves different breathing techniques. One of the main breath techniques is called Ujjayi breathing. Ujjayi is encouraged to be used during most Yoga practices. It is a closed mouth, nose breathing with an ocean sound emanating from the back of the breath. By focusing on your breath, you are aware of when it stops and it keeps you more mentally in the pose.
Ashtanga is a standard series of poses that is followed each time one practices. It was developed out of Mysore India and is considered to be the practice that the modern American Vinyasa style of Yoga developed from. There are (depending on who you talk to) up to 6 levels of series starting with the primary series. A person progresses to the next series only after the preceding one is mastered. We did a full primary series in class and it took almost 2 hours to complete. The practice is very physical (you do about 50 Chaturangas ) and has at least 50 different poses that you flow in and out of. Many of the poses are difficult as best and some, if done successfully, allow the practitioner to achieve full pretzel status. Jumping in and out of poses is expected. I had taken one class a long time ago and for a year or so did a self practice that revolved around the primary series. I didn't know that my area even had a place to practice Ashtanga. It has been a while since I did the primary series and I was very challenged by some of the poses. I even fell out of my headstand, which I had never done before. I am quite sore today. The 5 mile walk I did after class may not have been the best idea. At my age, mastering this practice may be beyond me, but I am thinking of going back into it as I felt my best progress was done when I followed the series.
Namaste.
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