the journey begins

are you in mysore at the moment? i haven't read all of your posts but i think following you will help me - i'm learning the primary series! :) i wanted to know, do you have any tips on how to improve ujjayi breathing? to make it more steady and deeper i mean, and to get more precise, because in surya namaskar B i can't seem to stay in the pattern, it's so hard...

Mon, 25 Feb 2013 22:21:02 -0700

Thank you for your question! Well I am a beginner too - I’ve been studying about 4 times a week for a little over a year. I have a great teacher, and although he also teaches Mysore style as well, I prefer taking his led classes. My teacher studied with Guruji, so it’s nice when my teacher mentions things that Guruji said. Like: “make sound breathing!” I don’t ever aim to make my ujjayi deeper, but just consistent. My teacher says that the breaths are all in 4 counts (breathe in for 4 counts and out for 4 counts). Just trying to connect each movement in 4 counts to the same 4 counts in and out of breath is helpful for me. — I hope this helps you in some way. Just remember to keep practicing and all is coming! :)

I'd really, really like to see the video of sharath practicing the complete primary series but the video is unavailable on youtube, any idea where I could watch it?

Sat, 02 Feb 2013 01:07:30 -0700

Unfortunately, you will have to buy it. Fortunately, it is definitely worth the $25. Hope you’ll post your reaction after seeing it - it’s wonderful.

I also highly recommend that you buy Lino Mielle’s DVD too - it’s incredible. Looking at his website, I can’t figure out which one I had watched before - but I bet they’re all good (it’s probably the one that says “Full Vinyasa”): http://www.linomiele.com/media.html

In the meantime, here’s a link to Guruji teaching the primary series to accomplished students, including Richard Freeman: http://www.youtube.com/watch?v=aUgtMaAZzW0&list=PL93CCEDA9B3501EF2&index=5

empty practice

Fri, 31 Aug 2012 21:28:00 -0600

week36ashtanga 8.27.12 - 9.2.12

week in review:
Wednesday, Friday, Saturday, Sunday - ashtanga
Tuesday, Wednesday - pilates (teaching only)

emulating R. Sharath Jois:

I love to watch Sharath practice. He moves without any affectation. He looks light - hollow - empty. I first especially noticed this when he does the 3 utthita postures. In reality you can see this quality throughout his practice. Anyway this week I tried to be light, hollow, empty throughout my practice. I had much greater success with the utthita asanas this week than I have had previously - easier to balance and to concentrate. What a lovely idea this is - to be empty, hollow, and light.

I’m going to keep playing with this and try to remember it throughout the entire class…

dreamsickle yogurt smoothie

Fri, 31 Aug 2012 21:11:42 -0600

Tastes like a dreamsickle!

1 C Greek yogurt
1 peach (fresh and ripe)
1 banana
2+ T of orange juice concentrate
Cinnamon (sprinkle)

Very nice, especially when you need a good serving of protein (greek yogurt has around 23 grams! - That’s half of the daily requirement).

Roasted Veggies

Fri, 31 Aug 2012 21:06:31 -0600

Yummy!

1 pint cherry tomatoes
1 C zucchini (large chop)
1/4 - 1/2 onion (large chop)
3-6 cloves garlic, sliced
2” ginger, sliced
mild/hot chilies (any kind: jalapeno, pablano, etc.) - optional
oil (whatever you like)
tamari (to taste)
balsamic vinegar (to taste)
s/p (to taste)

Preheat oven to 400. Place veggies in roasting pan. Sprinkle with S&P, and toss with oil. Roast for 30 minutes. Add tamari and vinegar to taste, adding water if you like more sauce.

Bubble gum green smoothie!

Thu, 23 Aug 2012 15:11:37 -0600

This smelled and tasted like bubble gum to me!

1 head of frisee lettuce (or 2-4 C dandelion greens)
2 slices of fresh pineapple
1 pear
1 banana
3 strawberries
1/4 C. blueberries
1/4” ginger
1 C. water (or use the water you preserve your fresh pineapple in)

I have made other smoothies that taste like bubble gum to me, and I think the banana, pineapple, ginger combo is what does it. - Try it and let me know what you think!

Remember, for the best green smoothies you must have a high speed blender like a Vitamix or Blendtec (the one I have, it’s like $100 less expensive than the Vitamix).

Kino! lotus position (padmasana) without using your hands :)...

Thu, 23 Aug 2012 15:03:00 -0600

Kino! lotus position (padmasana) without using your hands :) Man! she’s great :)

still at it :)

Sun, 19 Aug 2012 21:58:00 -0600

week34ashtanga 8.13.12 - 8.19.12

week in review:
Friday, Saturday, Sunday - ashtanga
Tuesday, Wednesday - pilates (teaching only)

concentrating on:

hamstring tendonitis (trying to stop forcing and just breathe, use point of focus, & be aware)
chillin’ - trying to exert as little energy as possible (I think that I often way overdo pretty much everything)

main issues:

hamstring tendonitis pain
rotator cuff injury (not from yoga - just general overuse: heavy backpack, etc.)
chataranga - NOT. I was dreadful with this before and now I cannot even attempt to bend my elbows with my shoulder injury (other than this, I can do everything else in the primary series without pain). ‘sOK - it is what it is…

share: One of my teachers has said something similar to this -

The yogi dreams of seeing sunlight through her toes

I have been using this image all week and it’s really helpful for focusing, not to mention it is a light-hearted and joyful thought :)

Guruji - I so wish I could have practiced with him….

Sat, 14 Jul 2012 20:07:23 -0600

Guruji - I so wish I could have practiced with him….

ashtanga competition

Sat, 14 Jul 2012 19:48:00 -0600

week29ashtanga

7.9.12 - 7.15.12

Week in Review:
Monday (ok), Wednesday (good), Friday (good), Saturday (ok), Sunday (good) - Ashtanga
Wednesday (mat), (teach-mat: Tuesday, Thursday) - Pilates

better week in general I didn’t go on Thursday because I met with my advisor. I always struggle with that Thursday class (I hate that class), and I am happy that I didn’t go. I think I won’t go again this week, and maybe I won’t return. So far, Friday was my best class (still tomorrow to go…).

What makes a class good?

Use ujjayi breathing throughout (make sound-breathing!) hence focusing on the practice)
Remain focused (no concern with classmates)
Work carefully, yet fully (without over-stretching)
Non-judgement of my work (letting go - just proceeding throughout the asanas)
Movement improves as the class progresses

competition - I find that I get really annoyed when I sense people in class are competing to do a better practice than me/others. I feel like I am very sensitive to this because I understand competitiveness. In my dance background, pilates, and even in some non-ashtanga classes, I have a tendency to be competitive with my classmates.

One of the reasons I really love ashtanga is that I find it easy to let go of this need to compete. Ashtanga is a humbling practice and with a good teacher who is there to remind you that it doesn’t really matter how well you do the asanas (it’s the meditation, the focus, the awareness that counts), I really enjoy ashtanga as a personal meditative experience.

But every so often I find that I am near someone who has a competitive vibe, and it can really throw me off. Today was such a day. Luckily (and hopefully), I will have many more opportunities to work on this.

I wonder though, why it bothers me so much to be near others with a competitive spirit - is it really them, or is it coming from me, afterall?

should I or shouldn't I?

Sun, 08 Jul 2012 20:48:22 -0600

week28ashtanga

7.2.12 - 7.8.12

Week in Review:
Monday (ok), Thursday (difficult), Friday (ok), Saturday (great) - Ashtanga
only teaching (Tuesday, Thursday) - Pilates (mat)

should I or shouldn’t I —- CONTINUE? still asking myself this question, particularly after really difficult classes like this past Thursday. Thursdays are usually my most difficult class, and I don’t know if it’s because of having 2 days in-between classes, the awful gym space where we practice, or the teacher who insists on taking the class with us (I don’t get that).

Homeopathy for hamstring tendonitis - Earlier this week I found a website (can’t find it now) that said that Rhus Toxicodendronthe (30c) was a good remedy for tendonitis (also natrum muriaticum). While I find that ibuprophen works, I really don’t want to keep taking it. The Rhus Tox did help - I only took it once, but my hamstrings do feel improved (and my knee as well). I’m still trying my darndest not to overstretch in the forward bends.

So I guess the answer today is I should continue… :)

Kino! Sun Salutation - Surya Namaskara A. Follow Kino’s...

Thu, 05 Jul 2012 23:13:03 -0600

Kino!

Sun Salutation - Surya Namaskara A. Follow Kino’s YouTube channel: KinoYoga

ouch!

Sun, 01 Jul 2012 00:23:00 -0600

week27ashtanga

6.25.12 - 7.1.12

Week in Review:
Monday (ok), Wednesday (good?), Thursday (awful!), Friday (no go!), Saturday (lite) - Ashtanga
Wednesday - Pilates (mat)

mucho difficulty on and off the mat: tried the Weds class which is in a really small gym space - kinda awful. It was very hot and humid and we had 2 instructors helping. Way over-stretched hamstrings with the heat and humidity, me pushing too hard (as usual), and instructors assisting. Thursday I was not well, but I went to my afternoon class and had a really difficult time. Really hurting….

Researching online, I found that I have hamstring tendonitis (confirmed during my visit to the sports medicine ortho doctor appt Thurs am). My Thurs teacher said this can especially happen with people who are flexible. She recommended “easing off” (as in not overstretching) and Advil. The ibuprophen did help and I decided not to go to Friday’s class.

I went to class today after a lot of internal debate - is it taking care of myself to decide not to go, or is it better to go, but proceed with caution? I’m glad that I decided to go. It wasn’t the most enjoyable class, but it was interesting to try to find ways to be gentler with the movements.

Physical therapy - I got a referral for physical therapy, so hopefully, I will learn some good ways to handle my ailments so that I can continue with ashtanga.

Like I said last week, I just feel that it’s important for me to study ashtanga now. I don’t know where it will lead or even where I want it to lead - I just think I need to be doing it. — the saga continues….

roasted broccoli

Tue, 26 Jun 2012 23:16:00 -0600

a yummy recipe (adapted from an Ina Garten recipe):

Broccoli - 1 bunch, cut into bite-sized pieces (you can also use the stems - just cut off the thick outside part, then cube)
Garlic - 2 cloves, thinly sliced
Onion - 1/4 sweet onion, sliced
S & P (to taste)
Crushed Red Pepper (to taste)
Olive Oil -(to coat ingredients)

Roast in 325 degree oven for 1/2 hour +
Sprinkle with tamari ~ optional ~ but excellent!

green smoothie excellence

Mon, 25 Jun 2012 14:45:01 -0600

Just tried this one and it’s outstanding! Thanks, Victoria Boutenko :)

Morning Zing Smoothie
Victoria Boutenko

½ bunch dandelion greens
2 stalks celery
½ inch fresh ginger root
2 peaches
½ pineapple
Yields 2 quarts

Bhujapidasana (Shoulder pressure pose) with Kino!

Sat, 23 Jun 2012 21:32:00 -0600

Bhujapidasana (Shoulder pressure pose) with Kino!

favorite green smoothie recipe

Sat, 23 Jun 2012 21:29:00 -0600

a favorite green smoothie recipe - it kinda tastes bubble-gum-like (I think it has to do with the pineapple/ginger/banana combo). Ingredients are all organic:

Dandelion leaves - 1 bunch - depending on the size (roughly 2-4 cups)
Pineapple - 1 1/2 - 2 slices
Banana - 1
Ginger - 1/2” (or more - to taste)
Raspberries - 1/8 - 1/4 C (I usually use frozen unless fresh are good price)
Blueberries -1/4 C (I usually use frozen unless fresh are a good price)
Water - 1 -2 C
Mix all in high speed blender like Vitamix or Blendtec (I have this one)
It’s pretty darn good - dandelion is my favorite green. If you read Victoria’s website, she stresses the importance of rotating the greens you use.

6 months of ashtanga review

Sat, 23 Jun 2012 21:27:42 -0600

week26ashtanga

6.18.12 - 6.24.12

Week in Review:
Monday (good), Thursday (rough), Friday (rough-ish), Saturday (uh….), Sunday (…) - Ashtanga
Tuesday - Pilates (reformer)
Wednesday - Pilates (mat)

hard week: I experienced the hamstring/glut pain this week - all week, despite continued green smoothies. It might have something to do with my trying out different green smoothies recipes, rather than my usual.

Six months of Ashtanga. Yes, I’ve made much progress in the primary series, . But as this is a 10 year practice, there is still much to work on. Progress to date - I cannot yet do these asanas in their full expression:

Chataranga Dandasana - cannot get to the floor - I’m a good foot away I think (unless I collapse my shoulders - ugly!)
Marichyasana D - I can be wrangled into it with the aid of my teacher…
Budjapidasana (shoulder pressure posture) - can’t yet jump to legs wrapped position and while I can lift my feet off the floor, I cannot lean forward to touch my chin on the floor (I can just lean ever so slightly forward)
Kurmasana (tortoise pose) - Ok - just can’t straighten my legs and raise heels yet
Supta Kurmasana (sleeping tortoise pose)- I can ALMOST bind my hands, but my crossed feet are still on the floor
Garbha Pindasana (embryo in the womb) - I can do this if I have LOTS of time to wrangle my arms through my legs, but this isn’t yet possible in a LED class. I end up putting both arms through the bottom-most opening and touch my fingers to my forehead
Kukkutasana (rooster pose) - Again, in the LED class I can do this but with both arms/hands through bottom-most opening
Urdva Mukha Paschimottanasana (upward facing intense forward fold) - I can do this except I cannot come to upright without bending my knees
Setu Bandhasana (bridge pose) - I cannot yet cross my arms over my chest - but the rest ok…
Matsyasana (fish pose) - I have to change to just crossed legged position here from lotus that I can do for Pindasana - too much pressure on my knees at this point to maintain
Baddha Padmasana (bound lotus pose) - Cannot yet hold my toes - I do this with upward prayer position. I can only touch my forehead here and not my chin for now

In many ways I feel like I’ve only had like a week of study - it’s all still so new, so different, so difficult. Even though many things are coming together, the primary series as a whole is incredibly challenging. It wears me out. Six months of ashtanga practice is like a drop of water in the ocean - it’s there but indistinguishable.

I still wonder how long I’ll be able to stick with it - will it become more physically enjoyable? Will my pains and aches heal? Will it begin to invigorate me? I will keep at it - I have a feeling it is important and that it will lead me to where I need to be. I have in mind Guruji’s saying: Do your practice and all is coming

lettingGO

Sat, 16 Jun 2012 00:09:00 -0600

week25ashtanga

6.11.12 - 6.17.12

Week in Review:
Monday (ok), Thursday (rough), Friday (good), Saturday (better), Sunday (ok) - Ashtanga
Tuesday - Pilates (reformer)

continued improvement: so it’s NOT adding protein that helps, it’s adding more fruits and veggies! Continued with extra green smoothie servings this week. I also ate raw celery and grapes too.

My knee and hamstring/glut pain was MUCH improved. I didn’t have any extra protein anything which had only seemed to add weight. WOW! It’s incredible.

Moving should feel good - I believe that the body enjoys being physically active. I have always loved moving (walking, ballet, modern dance, yoga, pilates, etc.), so I feel that this ashtanga business has really thrown me for a loop.

One of my biggest goals since I began this practice is to enjoy the physical challenges presented throughout the entire class - difficulty is fine, but ultimately I try to find the relaxation - the letting go - within the postures. This is perhaps my greatest challenge at this point.

My biggest issues have been the pain and stiffness of various parts of my body. Some days I find that I can let go of gripping muscles better than on other days.

I long for consistency in this practice - consistency of letting go….

Here’s Kino with a how to for chaturanga dandasana. Still...

Sat, 09 Jun 2012 21:49:08 -0600

Here’s Kino with a how to for chaturanga dandasana.

Still can’t do this at all! I lack the upper body strength (shoulder girdle) to hold the correct shape. And I can’t get anywhere near the floor :( - it’s very frustrating…