THE COMMENTS I HEAR . . .
I have been teaching yoga (specifically, Anusara Yoga) for almost 20 years now. Each day I learn more about myself and my students learn more about themselves (I hope - at least, that’s my goal).
Yesterday’s basics class started out with child’s pose, cat/cow, etc. (the usual). After moving a bit, I asked students to take down dog. BTW, if I haven’t told you this before, I always start my first down dog with bent knees and I ask students to do likewise. You may know this — bent knees release the hamstrings’ hold on our pelvis and allow the spine to extend fully in a more anatomically true position. Once in this bent-kneed down dog, everyone (including me) pedals heels for a bit, goes back to bent-kneed down dog and - remembering how the back feels with knees bent - begins to press thighs back, heels towards the floor. If we lose that nice back position when straightening the legs, we go back to bent knees.
As I looked around the room, it looked as if a few were still experiencing hamstring tightness. So we warmed the legs up a bit more, then came to the floor for a ‘down-dog tutorial’. Seems pretty boring, right?
Wrong
The interesting comment I heard was ‘no one has ever taught me to do down dog, I just started doing it’. (I also saw a couple nodding heads after this comment was made.)
This lines up with a conversation I had months (years?) ago with a fellow teacher about jumping to the front of the mat from down dog. I had watched a great video that demonstrated a graduated method of jumping to the front of the mat. I asked my friend how she teaches jumping. Her comment ‘I haven’t taught it, I just figure students can do it or they can’t'.’
These two comments beg the question(s) — do I teach mountain pose? do I teach forward folds? do I teach lunges? etc., etc., or do I make an assumption that everyone can do it.
I remember classes where I broke a light sweat trying to follow the cues for mountain pose — and, believe me, there is a lot to be incorporated. From the feet, to the knees, engaging muscles, moving tops of femurs to back plane, engaging belly, remembering to refrain from sticking lower ribs out, drawing shoulders up slightly and back, standing with chin parallel to floor. Maybe I’ve forgotten something, but doing all this for a single mountain pose is a LOT and can induce a bit of sweat.
So, what’s my point?
In every class, I will remember that there may be a student who hasn’t been taught about down dog, mountain pose, forward fold, lunges, etc. And, rather than move along, thinking everyone will be upset if I focus on one ‘simple’ pose; I’ll be willing to make the mistake of teaching everyone that ‘simple’ pose.
And - importantly - I’ll remember that I appreciate a trip back to my ‘beginner mind’ once in a while.
Happy Thanksgiving Week to you all. Wear your masks.
SELF-COMPASSION
I’ve just finished reading the book Self-Compassion, by Kristin Neff, Ph.D.
My practice/habit, in what I term professional reading, is to read a chapter or two when I wake up each morning. Of course, if they are LONG chapters, I may - depending on time - just read 10-15 pages, and save the rest for the next morning. Over the years, this practice has worked well for me. The house is quiet, I have a cup of coffee, dogs are with me but quiet — all factors that make for quality reading time (for me).
This book, however, took longer to read than others. And, I actually took a break from reading it, and read two books, Breath, as well as the Science of Breathing. Not sure why - but maybe I do (know why).
Self-compassion is a challenging topic for me. I’ve mentioned in this blog that promoting myself is hard — putting myself out to you, hoping you’ll ‘like’ and/or ‘follow’ me is not the stuff I’m good at. Easier for me to stand in the background, read my books, study, etc.
Step back to my Friday class, last week — I was teaching a YogaBasics class and decided to throw out a balance pose (tree pose, to be specific). Since I spend more time on my mat these days during the classes I teach, I did the pose along with students. Wouldn’t you know, I fell (stepped?) out of the pose. Not too obviously, but enough that I thought to myself “Oh, Leslie, how could you? What yoga teacher can’t do a tree pose and hold it as long as the students?”. A little bit of self-berating, right?
Obviously, something in the book, Self Compassion, must have sunk in; because my next thought was — “Everyone has a bad balance day, you stepped out - so what?” Second side of tree pose — same thing, I stepped out. This time, no berating, but an acknowledgment that it wasn’t a good balance day for me and I let it go. A bit of self compassion, perhaps?
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves ‘Who am I to be brilliant, gorgeous, talented, fabulous?’
Actually who are you not to be. ”
So, I do recommend the book — challenging as it was for me to confront some truths.
I’d enjoy hearing your stories of self-compassion (or, lack of). Leave me a comment!
I hope you have a great November!!!
WHERE DID IT GO ?!?!?!?
As I document clients for my last class of Yoga Therapy training, I find myself playing a repetitive game of ‘search & retrieve’ (as opposed to ‘search & rescue’).
Documentation of my work with Therapy clients includes several forms and, in the interest of staying organized, I’ve created folders within a master folder for each person. Saving or moving documents to that folder is an adventure each time I do it. Makes me wonder if it will ever get easier, since I’ve now done this for 7 clients.
Perhaps the problem is that I have never really tried to be organized in the documents I create/write. Just save them ‘wherever’ and - hopefully - find them later. This effort to BE organized must be the problem — causing me grief.
BUT, enough about my technology challenge . . .
I am teaching each week, which does my heart good. And, because I am not to be off my mat (without a mask), I am doing more yoga with the class. Not my usual style of teaching, but we do what we can in times like this.
I’m also participating in a series with Christina Sell and this past weekend I spent 3 hours (via zoom) with Doug Keller. Topic of his presentation was shoulders & neck. Unfortunately 3 hours is not enough time to satisfactorily cover each, so we got a big dose of shoulders and a bit less on the neck. We did get a ton of information on both to review and explore.
Each time I study with one of my long-time teachers — be it Christina, Doug, Adam Ballenger, Sundari Lucey, Desiree Rumbaugh — I come away with a “wow, who knew?” revelation. And, they all may know the same ‘stuff’ but each has a unique way of transmitting information that fills me with wonder. So happy to have them in my life — even tho it now is via the internet (however, when I think about it, I am seeing them when I might otherwise not have the opportunity). So, it’s a good thing (zoom), in my book.
I also received a great honor this week — that of being appointed to the Board of Directors of Anusara Yoga. This honor will add a bit of spice (and work) to the coming year (2021), in addition to finishing Yoga Therapy training, and starting to see clients in that capacity (yoga therapy); as well as continuing my teaching.
And, a new class on my schedule - Therapeutic Yoga. Doesn’t sound real exciting, but - based on recent experience - may be a needed addition. Why? Well, my experience is there are people who would never dream of coming to yoga due to physical challenges, injuries, chronic conditions. I hope those friends will find their way to my new class. Find details here.
In the meantime, watch for my newsletter (later this week); be safe — wear a mask — and vote!
And, so it begins & continues . . .
Marketing, school, teaching classes, working with clients, reading.
Lots of things on my plate, so I’ll just inform you on my efforts in each of these areas (almost wrote ‘bore’ instead of ‘inform’, but I want you to read this. . . )
On marketing:
I sent my first newsletter out last week; some of you may have read it. What a challenge - read, re-read, test mail, modify/shorten, read, re-read - and on it went. Finally, I hit ‘send’ and it went out into the ether. Over a 60% open rate, and I even got some ‘clicks’ (those are the language of marketing that I am gradually learning). Feedback was good and I look forward to next month’s news. I am also creating a presence on Instagram (If you are on Instagram, check it out here).
On school:
I started by final Yoga Therapy class via zoom 2 weeks ago (3 hours each Thursday) through Loyola Marymount University (LMU). New teacher, familiar faces (we’ve gone through years of Yoga Therapy training together), lots of work to accomplish before this class ends in May (and, end of my training!). Then, on to Certification with IAYT (International Association of Yoga Therapists).
On teaching classes:
I am teaching 3 public classes each week. Two are aligned yoga (following Anusara guidelines); the third is YogaBasics (for all levels). Attendance is modest, considering Covid. We wear our masks until we are on our mats, HEPA fans in the room & doors left open, plus 6-foot distance between mats (which also explains modest attendance — can only get so many in a room with 6’ between mats). It is still good to see faces and watch people move. And, because I am restricted to my mat (as opposed to my usual style of walking the room), I am doing more yoga with these students. For my schedule, click here.
Working with clients:
My final Yoga Therapy class involves working with clients. In pre-Covid days, LMU worked with a clinic to create this experience for us. Now (during Covid), we are asked to work one-on-one with our own clients for a total of 60 hours. Our work will be overseen and evaluated by a mentor (to be assigned), and client identity will be protected (in line with HIPAA / privacy protection). I plan to work with 6-7 clients for 10 sessions at a nominal fee. These visits will be via zoom / FaceTime / in person, depending on client preference. If you’re interested, contact me by commenting on this post.
Reading:
I mentioned in my newsletter two books I’ve read recently: Science of Breath and Breath.
Science of Breath is written by two physicians and a yogi, with basically 4 sections - how breath works, the lungs, the nose, and yoga’s approach. Really opened my eyes and piqued my interest to our breath.
Breath is a recently-published book with some of the same information. The author has done a lot of historic research (how we evolved to be mouth breathers with small mouths, crooked teeth, snoring/sleep apnea), as well as current efforts to change (breathe through the nose, chew more, new devices to increase the size of mouths). All very interesting.
“To meditate with mindful breathing is to bring body and mind back to the present moment so that you do not miss your appointment with life. ”
And my next goal:
Get some pictures / images into this new blog format — another learning process.
Please comment, if you have thoughts or suggestions for this blog. Until the next post, be patient . . .
LOOKING FOR THE GOOD
I awoke this morning at 3:40am and lay awake for about an hour ‘thinking’.
What’s to think about at 3:40am? Well, we are having carpet replaced in our bedroom today and we decided we could move 95% of the furniture by ourselves. We had done much of it yesterday, but some big pieces waited for us.
So where can I find the good in lying awake thinking?
I did establish a plan for the moving,
I also came up with this blog topic,
And, I came up with some ideas for Instagram ‘stories’, plus other marketing ideas, as well as topics of interest for my first newsletter.
All good things, right?
Our alarm went off at 6. We shared a cup of coffee, then began moving. Now, for the last ‘good’ thing to come of this: A year’s worth of dust bunnies are now history!!!
NOW, What about Yoga?
Looking for the good seems to be a frequent theme for me. I was introduced to the phrase ‘look for the good’ when I began my Anusara practice almost 20 years ago. It was a phrase repeated in many classes I attended, as well as workshops and trainings. It basically meant, there will be something good about all you are doing here, sometimes you have to look a bit — especially, if it feels like an ‘off’ day on the yoga mat.
I find the good, sometimes right under my nose. For example, I may not have the prettiest down dog pose, but I look at my hands and know that they are strong and supportive. I move my attention up my arms and feel the engagement of my upper back when I rotate my biceps slightly forward. And, when I bend my knees a bit, I sense the extension of my spine. Sometimes, if I’ve warmed up well, I can sense my heels a bit closer to the floor as I straighten my legs. ALL GOOD THINGS — I just have to notice them.
I’d enjoy hearing your ‘look for the good’ stories. Please share them in the comments below. Also, if you haven’t already, please fill in your e-mail so you can receive my newsletter (and know that the topics may come from a sleepless night).
Take care (& sleep well),
Leslie
DID I SAY 'SERIOUS' (insert ‘mildly overwhelmed’)
My new website is live, I am writing in the blog with a new format, and I have plans to send newsletters; hopefully soon and then once a month. All that PLUS I finally put myself on Instagram!?!?!?! This morning I had 9 Instagram (IG) followers, which reminds me of a Broadway tune “NINE PEOPLE’S FAVORITE THINGS”, which goes (in part) like this:
“I’d Rather be 9 people’s favorite thing than a hundred peoples’ ninth favorite thing.” (WHY?)
Those nine people will tell nine people
Then we'll have eighteen people loving the show / IG post
Then eighteen people could grow into
Five-hundred and twenty-five-thousand, six-hundred people
Loving our show / IG post
Each class I’ve taught this week has been fraught with tales of internet confusion and/or frustration. Interesting, because that is often the way my yoga practice goes — I work and I work, often making no headway, and then - miraculously - the pose appears or the action begins to make sense. I have to trust that the technology process will be equally effective.
One new teaching I’ve shared may be causing a bit of uncertainty, until experienced and explored:
It takes a page from the teachings of Christina Sell. In her April 4-day intensive, she introduced drawing the balls of the feet isometrically away from one another (or midline) - note I didn’t say heels, just balls of the feet. I am finding it a wonderful tool, tho challenging to explain at times. It affects the entire leg and - for example - when used in poses like Parsvakonasana (side angle pose) or Virabhadrasana II (warrior II), it creates (for me) a grounding of the big toe mound plus an outer spiral action of the bent front leg, which keeps the knee from ‘caving’ in. Since I place a lot of attention on the foundation of the poses I teach, this one is proving invaluable for my own practice, and - I hope - the students who grace my classes. Thank you Christina!
If - due to the pandemic - you haven’t been to a class lately, play with the above a bit. Give it a few days to sink in, try it in different poses. Remember, it is an isometric drawing apart of the right and left forefoot (Focus on the balls of the feet, not the heels. Also, leave your toes relaxed.)
That’s all I have for today - I think my brain is sizzling in anticipation of all the technology knowledge coming my way.
Take care,
Leslie
p.s. Please leave me a comment (and, get on my mailing list — more good stuff to come, I promise)
GETTING SERIOUS HERE
Just over a month since my last post, where I talked a bit about Yoga Therapy (as an adjunct therapy to healthcare and wellness providers).
Over the past weekend I finished my final project in my second-to-last class of the Yoga Therapy Program I'm enrolled in at Loyola Marymount University. It was a 30+ minute zoom presentation on Parkinson's Disease, focusing on the incorporation of movement and voice activation when working with clients who have Parkinson's. Let me know if you'd like to see or learn more.
Just 60 more hours, working through TeleHealth, and I am done with 4+ years of training and ready to move ahead.
Throughout my teaching career, I have noticed the students who attend my classes are often unaware of what they are capable of. Their strength, their resilience, has been clouded over by years of inattention. Once in a yoga class, with only themselves to focus on, that cloud lifts -- people remember the strength, regain their power, and return many times to a more confident self. I plan to replicate that 'cloud lifting' for many more.
So, what will I do with this expanded knowledge? First, I am going to create an awareness of me and my skills.
How?
1) The website is being built as I write this. It will highlight my yoga teaching and introduce readers to the Yoga Therapy training I have. For some, Yoga Therapy is a new field to be explored, especially when faced with a chronic condition and/or injury. Yoga Therapy is a one-to-one work, offering my clients a place to speak and be heard; to move effectively based on condition(s); to breathe efficiently.
2) I am kicking my backside back to writing in this blog -- to bring awareness to me and my journey.
3) I will be starting a newsletter (soon).
4) I've been on Facebook for a long time, time to give Instagram a try.
I'd love to take you with me on this journey. If you would share your e-mail with me, I'll put you on the list for my NEW newsletter - once published, and also share the unveiling of my website. As one of my teachers used to say: 'It's gonna be great."
Please share your e-mail with me at leslie.l.salmon@gmail.com. In the subject line, write BLOG, and I'll pay extra attention to your communication.
Thanks for reading!
WHERE HAVE I BEEN & WHAT IS YOGA THERAPY?
Well, it's been a while, hasn't it. I laugh each time I see a particular ad on television where a young girl jumps out of bed, excited for school, runs to her computer and then realizes the situation we are in. Her head plops down onto the computer keyboard as if saying 'Oh, No!!!!'
And, I am continually impressed by the ways people are keeping themselves busy. To quote one of the students in my yoga teacher training -- it's hard to believe that I am SO busy during a time when almost everything is shut down.
I've been busy as well. My Yoga Therapy classes at Loyola Marymount Univ. in LA are now coming to me via Zoom. I've signed up for numerous classes and courses related to yoga teaching and therapy. I've been doing both professional (yoga) and recreational (fiction) reading. I've pulled out the guitars (again) and have been practicing almost every day (I'm even logging date/time/what I've practiced and on which guitar). On a side note -- you do know that no decent guitar player has only ONE guitar, don't you? Well, I'm not in that 'decent' category yet, but I do have 3 guitars waiting to be practiced on. One must always be prepared.
I thought I'd take some time today to talk about Yoga Therapy. So, here goes:
All yoga has the potential to be healing. Yoga Therapy is the specific application of yogic tools—postures/exercises, breathwork, meditation techniques, and more—to address an individual’s physical, mental, and emotional needs. Many people first learn about yoga through its physical practices, but a common misconception is that it’s only about stretching or poses. In fact, yoga therapy can help people who can’t move at all, as well as active individuals!
The yogic model of health is unique because it addresses every aspect of life rather than considering each body part or system separately. Yoga Therapy is a safe way of working with the natural capacity of your body and mind to optimize well-being and affect healing.
A general public yoga class can certainly ease everyday aches, pains, and mood complaints. But a yoga therapy session goes much further because it is tailored to an individual, as opposed to the group.
My training as a Yoga Therapist has focused on detailed exploration of the body, mental health, breath work, all to help me assess and keep my clients safe. I work with you to address your specific goals while considering any limitations you might be experiencing. The practices I, as a Yoga Therapist, recommend could include:
Movement ranging from gentle to vigorous
Breathing techniques
Meditation or visualization practices
Physical postures that address specific areas of discomfort or musculoskeletal imbalances
Any combination of tools like these!
It all depends on what you need to increase your health and well-being. It is NOT a replacement for conventional medical treatments, it is an adjunct methodology.
So, what happens today - July 22? Each day, I look at the calendar just to keep myself straight. It used to be so automatic (pre-Covid), jump out of bed, ready to go, with a plan in mind. Some days now it is more of a 'muddle' (an untidy or disorganized state). But, today, I spend several hours with the graduating group of Yoga Teachers who have spent much longer than they planned with me, due to the closures. We will be done by the end of the month. Then - for all of us - a much-needed break.
Have a great day, wear your mask & take care!
PANOPLY
Yesterday, I was teaching my usual 10:30am Anusara Class at Sage Yoga in Fallbrook (CA). I considered myself fortunate that many chose to struggle through the rain to come to class. Remember, I do live in So. Cal., where rain, fire and earthquakes are stay-at-home or evacuate events (evacuate for the last two - fire & earthquakes). In the case of rain, many choose to stay cozy on their sofas or - giving them the benefit of the doubt - maybe they're taking care of erosion issues, roof leaks, flooded surface streets. Anyway, everyone showed up yesterday despite the rain.
And, don't get me wrong, no one's complaining about the rain, since we need it; but, it is a change from our otherwise warm and sunny days.
So, back to teaching.
We are going through the sequence I'd prepared and during one particular pose (often fraught with struggle), the word 'panoply' almost comes out of my mouth. How that word got into my head is a mystery. I held back, since I wasn't sure what the word meant. I had an idea, but not sure enough to throw it out, especially with all those pairs of eyes watching me.
What did I do? I asked the room -- 'does anyone know what the word 'panoply' means?' (A clue here that my classes run the gamut of asana, anatomy, vocabulary, self-inquiry, etc., etc.) No answer, but I did get promise to find out.
I came home and looked it up, because by now you're waiting on the edge of your seats for just what it means; so, here goes:
PANOPLY: A noun meaning a complete or impressive collection of things, as in "a deliciously inventive panoply of ideas"; also, a splendid display and/or a complete set of arms or suit of armor (that's from history, since the word comes from the Greek, Panoplia, meaning 'suit of armor')
Therefore, I could have used the word (the context of yesterday's event escapes me now) - as an impressive collection of poses (or something like that).
When I guide the TT's at Sage, we do word drills -- I'll offer up 5-6 commonly heard words in yoga classes (like put, bring, take, etc.) and ask students to pull out their Thesaurus and find some alternatives. It's a good exercise, bringing out some creative ways of offering instructions/guidance.
And, in my world otherwise?
Teaching 4-5 classes each week; a new TT group will begin later this month; and I continue my studies at Loyola Marymount (in LA) to become certified as a yoga therapist (1.5 years to go until completion).
Enjoy your day,
LOTS HAS HAPPENED . . .
1. I've enrolled and been participating in the Yoga Therapy Program at Loyola Marymount / Los Angeles.
2. My classes, for a reason unknown to me, have grown to double the size of last year (and, are remaining stable).
3. I am guiding the 5th 200-Hour Teacher Training at Sage Yoga Studios in Fallbrook.
4. We got a new puppy (well, he's almost 16 months old now). Because he is a barker - in particular at one neighbor; we believe that neighbor shot him in the eye with a BB gun.
5. Grandsons are growing UP -- one will graduate from high school this Spring and is off to college in the Fall.
To expand on the above:
1. In October, when we returned from our month in Driggs, I was 'hungry' -- not for food, but for more knowledge. I had looked at the Yoga Therapist program last year (2016), decided it was too complicated to get in and looked away. In October 2017, I looked at it again. Applied. And was accepted into the second level of a four-level program. My rationale for level 2, was that level 1 involved muscles and skeleton and I've had lots of study there; level 2 involves respiratory, endocrine, ayurveda, etc. -- elements I find lacking in my knowledge base. The level 2 program is one year in length -- averaging to one weekend per month. I drive to LA on Saturday morning, spend the afternoon in lecture, then spend the night, more lecture on Sunday morning/afternoon, and finish up on Sunday about 5pm, and home. Except for the drive, it has been good for me to expand my horizon.
At this point, I don't see myself as a one-on-one yoga therapist, but I do see myself being better able to work with the students who walk into my classes with an injury, chronic condition or complaint.
2. An added bonus to #1 is that my classes have grown since returning to Fallbrook in October 2017. I almost hate to write that, might jinx it. Anyway, the four classes I teach in mornings are doing well, and I have hopes the one 5:30 class I started last month will grow with awareness.
Am I teaching differently? I think, yes. I am not afraid (afraid of losing people) to delve into the energetics of the body - bhandas, kleshas, koshas, chakras, etc. I also am emphasizing that there is much more to yoga than asana. This is a result of #1 (above); as I hear very experienced and knowledgeable teachers/therapists talk about yoga's affect on individuals.
And, I must admit, it is wonderful to be in a room of people who stick with me week after week.
3. The 5th Teacher Training is well underway. These are small trainings. Since Reyna (studio owner) and I are main teachers for the program, 4-6 people is about the max for their benefit. This training is a bit different from previous ones, in that I started them teaching in week 2 of the 16-week course. We still do anatomy, philosophy, teaching methodology, but the actual teaching (I feel) will serve them as they move on after this course.
4. Yes, the puppy - Beau. He is a great dog -- energetic, smart -- but not what we've been used to in past dogs. How? Well, he doesn't enjoy people other than myself and Howard. He'll tolerate them, but it's best to let him do the approaching rather than try to reach out to him. We got Beau to keep our younger 'old' dog company, in the event the old 'old' dog passes (he has a liver tumor). At this point all three are going strong - which is a good thing. Beau is an English Shepherd - his breed's job is to protect the 'farm'. And he has had an ongoing feud with one neighbor. Began playfully, but has gotten a bit more assertive with age. Last month, I came home to find his eye full of blood, the result of a BB lodged between eyeball and lid. Since the feuding neighbor is the only neighbor bordering the area of our yard fenced for dogs, we asked him if he did it. He admitted he didn't think the gun was loaded. Then denied it to sheriff's. (It's a crime, you know, to harm an animal.) So, we are in the midst of trying to save eyesight in the affected eye, and deal with the neighbor. Enough.
5. And, the grandsons -- growing!!! Jake will graduate high school, then go to college; Nick plays basketball and is trying his hand at some thespian work. The So. Cal. Grandsons are now 7, 9 and 11 years of age -- all playing soccer, football and lacrosse! Not sure how parents do it, but they are all at their games on time and ready. We'll go to the HS graduation in Kansas in May; in the meantime, we have lots of games to choose from for the younger 3.
After months of neglecting this blog; it seems I've written a novel. I hope I'll be able to shorten my diatribes in the future and with more regularity.
In the meantime, take care!
A GREAT DAY . . .
First, from a 17-year-old:
I feel so good in your class, everyone was friendly and welcoming, and I look forward to making the studio my home.
Second, from a 70-year-old:
You offer so much.
Third, from a 50-year-old:
You are different from any instructor I've experienced.
Let me just say that if you read my blog regularly, you know that different (in my book) is a good thing.
Different moves us out of our comfort zone.
Don't get me wrong -- these are the good things said. I know there are people who come to my class once (ONE TIME) and never return. I am not everyone's 'cup of tea' and I don't hope to be. Each of us will find the teacher who speaks to them.
Enough -- have a great day!
TIME TO WRITE . . .
First, I am coming to the end of the third 200-hr Teacher Training I have been guide to here in Fallbrook. It's been a great ride (and, one that will continue). As I look over graduates, I see several teaching at Sage Yoga in Fallbrook; I hear that some are teaching in other venues (Connected Warriors or to friends or to co-workers). One or two are actively seeking me out as a mentor - a great compliment. All-in-all this has been a rewarding growth and learning experience.
Growth and learning? Aren't I supposed to be teaching them to teach? Of course, but teaching can only be accomplished with a large supply of knowledge. I am re-reading the books I read for my own Certification process (AND, understanding more!?!?!?). I've also explored and found some great books to supplement the training. And, the students who populate the trainings have been wonderful teachers, as well.
Students as teachers? Just like in the public classes I teach, each person brings a unique perspective to our Teacher Training program. One may have a background in massage therapy or personal training, giving them another view of anatomy; another may be in the service industry, offering us a valuable glimpse at the importance of customer service and boundaries; I could go on - through each of the 11 graduates and 5 almost-graduates - but that would create a LONG post, so I won't.
To enhance MY teaching skills:
1. I'm enrolled in another webinar with Christina Sell -- this one titled "Finding Depth in the Basics". I am always impressed with the quantity and quality of material presented by Christina - she doesn't disappoint.
2. I've also travelled to Idaho for two 5-day sessions with Sundari in the last 8 months - one on the Chakras, the second on sequencing. The community Sundari has created is amazing and each time I study with her I come away with new skills and greater sensitivity. I have another one planned, just not sure of dates yet.
3. In March, I will check Darren Rhodes off my 'to do' list when I attend a workshop in Tucson conducted by him and Sam Rice (FYI, I have long hoped to study with Darren.) Looking forward to a new experience.
4. And, in August, I have registered for my 4th 'Raising Your Vibration' intensive (5 days) with Desiree Rumbaugh and Andrew Rivin. Yes!
On teaching, I had a personal light-bulb moment this week. A student in one of my classes mentioned that she always thought her elbows were straight UNTIL she saw her reflection in the mirror during class. Then, as I was doing my practice at home one day, I looked at my elbows and noticed they were not as straight as I'd like, either. So, what to do? For me, I stood on my mat, raised my arms, and took my 'mind's eye' (as I call it) to my elbows. From the elbows, I extended through fingertips - without getting too rigid in the fingers. (Remember, I'm working the elbows.) And, it worked. I took it into class with me that day and tried it out; saying something like: "with your arms overhead, draw your attention to your elbows and, from the elbows, reach out through the fingertips to the ceiling". Note that we had already done some shoulder work, which meant most had their arms alongside ears. Elbows were noticeably straighter.
And, at home, we have a new puppy. His name is 'Beau' - we call him 'Beau-dy', and he came to us from Utah. He's an English Shepherd, about 12 weeks old, and already 22+ pounds. So far, things are going well; a bit of an adjustment for us, not to mention the older 2 dogs, but we are doing o.k. and he's definitely a 'keeper'.
Off to a Saturday of Teacher Training. I hope you have a great day!
TODAY
Several years ago (more than 5), I wrote a blog on this topic. I thought, mistakenly -- 'I'll go to my blog and pull up that post, and use it'. Wrong -- My blog used to have a different title and the blog program cannot (or will not) access that 'old' title content. So, I will write it again (everything bears repeating, doesn't it?).
In my previous post, I wrote that, over the years, I've come to look at listening with the attitude encompassed by the three A's of Anusara Yoga - Attitude, Alignment and Action.
FYI, my original post was written not just because I know that listening is a valuable skill for yoga teachers, but because I had experienced once too often being asked "How are you?", only to have the person inquiring look away to his/her next target of inquiry BEFORE hearing my response. That is just rude, in my book!
I considered the skills involved in truly listening and have tried to apply them to my encounters with people. So hear (here) goes:
ATTITUDE - When I have decided to engage with a person or people, I step into the 'listening' space. I make a conscious and concerted effort to think about this person's interests and the value of having someone 'listen' to what you (or I) have to say.
This came acutely to my attention in August of this year, when I was attending Desiree Rumbaugh and Andrew Rivins' "Raising Your Vibration" Intensive. Andrew had us gather into small groups of 3-4 people, and answer a specific list of 3-4 questions. We were instructed to listen, not offer commentary to another person's offering. When we finished, we re-gathered as one large group and he asked how that felt. Overwhelmingly, the comment was made "I felt heard". INTERESTING - and, this from a group of very social yoga teachers and students!
ALIGNMENT - Once the decision has been made to step into the 'listening' space, I 'align'. To me that means - I look the person in the eye and I open my ears to only their voice.
When you read my brief diatribe about 'how are you', you got the gist of 'alignment'. People who ask 'how are you?' perhaps have good intentions, want to be friendly and outgoing, etc., etc., BUT what happened when the question was out there? Eyes begin darting around the room, voices (other than the target's) are in their ears, they allow interruptions, and they may even get a bit 'fidgety' - as though trapped.
A good example is my second encounter with John Friend - my first was a retreat at Inner Harmony, which I had to leave early as a result of a family emergency. I next attended a weekend workshop in Tucson. After the workshop, I went to John to thank him - not just for the workshop, but also for the work he had done to establish a community of caring people (I had received many notes and communications after leaving Inner Harmony from fellow students). During our brief conversation, his eyes stayed on me. Another student came up to talk, interrupting us. He gracefully turned to her and asked her to wait for a few moments as he finished our conversation. John then turned back to me, I finished my words of appreciation - that was alignment, in my book; not to mention attitude.
ACTION - So, we've set our attitude, we are aligned, now for the work of 'listening', the action. I connect through the eyes, I open my ears to only their words, and I close my mouth.
How many times have you begun speaking to have someone say "Oh, that's happened to me and . . .". You haven't finished your statement, you haven't been heard, you've been spoken over by your supposed listener's experience.
SUMMARY - Briefly, to summarize all this, when I decide to 'listen', I:
1) Decide that, no matter what, this person deserves (and wants) to be heard
2) Set my stance and make eye contact (for the duration)
3) I open my ears and I keep my mouth shut
This is not easy - we are living in a fast-paced world. I have places to go, things to do, and - sometimes - it takes some of that time to be kind. I have never regretted taking the time to listen to a student, a friend, and/or a family member.
Have a great day!
TEACHER TRAINING
So, what have I learned? That teaching people to be teachers is a learning process in itself. I find myself back in the classroom, reading required texts (again), creating lesson plans, planning schedules in order to get in the required hours.
I've also learned that, for me, I enjoy the process (and the learning).
It's especially rewarding to take a class from one of the graduates (who has been teaching for just one month), and find that the class is well-crafted, appropriate for the audience, and taught with confidence. Even the music was nice (this from someone who doesn't 'do' music). Hard to keep from smiling the entire class.
In my desire to learn more, I am attending several of the modules being offered by Sundari in her 300-hr training. I also signed up (already) to go to Tucson in March for a weekend with Darren Rhodes and Sam Rice. I have always wanted to do a class or workshop with Darren, so -- here I go! Time to get the "A" game on (which means 'beefing' up my stamina - since the Tucson group, as I remember, is VERY strong).
Besides the TT's, I am happily teaching 7 classes each week. I've decided to let go of the 5pm class mentioned in earlier posts and that has lifted a great burden. I find that when I let some things go, there is an associated relief that wasn't expected. Not worrying about a drive in traffic with little reward (in terms of class attendance) is - for me - a good thing.
Enjoy the 4th of July !!!
FOLLOW-UP
The student I mentioned last week was one of the five. She arrived, set up her mat, and - I just happened to notice - was quickly massaging her feet, calves and hamstrings. Why? Well, if you read the last post, I promised to mention something about hamstrings 'later'. I guess today will be 'later'.
But, first, her down dogs looked amazing! I could tell she focused on the IS/OS of the arms, setting the shoulder blades strongly on her back, as she moved into her down dog. This set her shoulders up and then, with bent knees, she could warm up the backs of her legs, before we moved into a fuller down dog. What I witnessed was exactly what I hoped would happen -- strong shoulders, melted heart. She commented after class that she still needs time to set everything up - so, in a flow class where instructions happen quickly, she gets a bit frustrated not having 'time'. I reassured her these actions will happen more fluidly and rapidly as her body incorporates them. It's all a practice, right?
To continue on the hamstrings and forward folding: Hamstrings seem to be at the center of my attention these days. I have several students working with tight hamstrings. So, have been paying a lot of attention to webinars and other video clips, as well as my memory bank, to offer me some tips.
What have I learned and/or been reminded of?
- Several years ago, I asked Adam Ballenger to work with me on kicking to handstand. He first identified my tight shoulders, then worked with me on hamstring tightness (both needed loosening before kicking up). For the hamstrings, he talked about and asked me to do movement to lengthen those muscles - in particular, the fascia of the hamstrings AND the fascia above and below.
- In recent study, I continue to hear about the fascia and its role in inhibiting flexibility. Doug Keller reminded me that there is a fascial line running from the sole of the feet to the crown of the head, and that line of fascia will affect hamstring flexibility (I remember hearing this from Adam, also). Doug suggested the following:
- Example: Do your first forward fold of the day and notice the hamstrings in both legs. Now, take a seat and massage the sole of one foot; really get into the thick tissue with your thumbs and massage the entire foot. Now stand back up and do another forward fold. Compare legs. What do you feel?
After massaging both legs, student comes back to standing. My favorite way to get an effective forward fold is as follows:
- Massage legs and feet (you will just need to do this on the first fold of each practice)
- Stand in mountain pose, energetically hug shins towards each other, now move thighs in, back & apart (shins in, thigh out)
- Engage core and glutes (don't clench, tho)
- Place thumbs in hip creases
- Create length in torso
- Fold over thumbs, maintaining length (#4)
- With core still engaged, release hands to floor at about the halfway point into your fold
- Continue into your uttanasana (forward fold)
- Now, re-extend into ardha uttanasana (half forward fold) and re-engage core, glutes and lumbar curve, as best you can
- Fold again
- Deeper?
THERE WAS JUST ONE . . .
1. 5pm in Temecula is a challenge for people coming from work, due to traffic (I-15 is usually very crowded, beginning at 3-4pm);
2. The name is a bit deceiving, since I do not believe it is a 'basic' class. That being said, including the word 'basic' in a class name will lead some people to believe it is not advanced enough for them (!?!?!?!); and
3. I may not be the teacher to attract a crowd to a class like this.
So, I am working on several things:
1. The time will not change, we'll give it a couple more months to see if growth, in any form, happens.
2. The name will change. I've suggested "Aligned Yoga", and also - within the description - eliminate the reference about 'new to yoga'.
3. We will work on 'me'. I have asked students to tell me what they expect, what they like and what they would change. Fortunately, I have students willing and able to share their expectations, and they have offered some good suggestions.
As with many of my classes, growth happens slowly. Last night's class had one student. As is my habit when doing a 'private', I asked that one person what she would like to work on. Her response: down dog. Well, I was a bit surprised -- down dog? from a dedicated and proficient student? Yes -- she had heard in another class that her heart ought to 'melt' in down dog. She was a bit confused by that instruction, so asked me to look at her down dog and offer my thoughts.
Be still my heart! This opened a couple doors for me. Yes, we could work on down dog. We also could address her elbow hyperextension, as a 'side dish'.
As I looked at her down dog, it looked great; from hands to hips was a direct line, with a bit of deviation to that line, as she straightened her legs (hamstrings, you know).
So, what did we do? Here's a laundry list - if you have questions or thoughts, contact me:
- To address the hyperextension, in table position, I asked her to place her hands strongly on the mat, bend her elbows laterally, and - pressing hands into floor - begin to straighten the elbows. The muscle activation that this creates helps to mitigate the hyperextension.
- Moving to vajrasana (seated on heels), we practiced inner rotation of the forearm and outer rotation of the biceps, which brings awareness to the scapulae. It's easier to do one arm at a time, then both arms. For some, it also is easier to attain if we inner spiral/rotate the forearm, then work from the scapula and shoulder to create outer spiral/rotation of the biceps. (It's a very subtle action.)
- Now we put the two together in table position - first we worked to prevent hyperextension and added the IS/OS of the arms.
- With those actions in place, it's time to move to down dog. (Let me just say that this student is so dedicated and steady in her practice that maintaining the actions - which could be problematic for some - was not an issue for her.)
- Now add a little "Desiree" and her 'funky' down dog. If you've ever attended one of Des' workshops, you know what I'm talking about - down dog, looking forward - knees bent - hips and shoulders lifted - shoulder blades engaged - back a bit swayed (sorry if I am missing anything). What you end up with is a down dog that looks NOTHING like the end result.
- From here we maintain the shoulder action, stretch hips back and up (which extends the sway to a more straight position), and begin to straighten the legs.
- #'s 5&6, coupled with #'s 1&2, moved this student to a down dog with heart 'melted' AND strong shoulders AND no hyperextension. Another 'be still my heart'!
- Keeping all this, enjoy.
A FEW QUICK THOUGHTS ...
Having taught yoga for 13 years, I am finally 'coming into my own'. What does that mean? Well, I feel wanted. Not just because one or two studios would like me to teach for them, but because students are also seeking out my classes. For this, I offer my gratitude to my teachers.
The things I was taught along my path are now bearing fruit. Students come to class - not to be entertained or to exercise, but (I believe) to learn more about yoga.
Why do I think that? Well, my classes are focused on teaching the intricacies of the practice, which is NOT everyone's 'cup of tea'. The student who comes to my class will receive the nuances of our poses. We may not 'get to the pose' right away, but my goal is to 'get to the pose' in the best way possible -- without pain and in good alignment. So far, so good.
The Teacher Training I have been guiding is also going well. My community of Fallbrook is small, but has a mighty desire to practice yoga. The studio is busy. There are five brave souls holding court with me two times each week. We talk anatomy, philosophy, teaching methods, adjustments/modifications, etc. And, we sprinkle in a liberal dose of workshop experiences, including arm balances, sound, Ayurveda, etc. I am impressed that each comes with a strong desire to learn and to teach, and each has their unique voice to add to our sessions. I am feeling very happy to be in their company.
Guiding a teacher training has enriched my learning, as well. I've read several great books:
- I am just now about mid-way through Chakras and their Archetypes - not necessarily a YOGA book, but a good correlation between the way we are (due to genetics, upbringing, etc.) and the Chakras.
- The Mirror of Yoga by Richard Freeman, is also a good one. I am not a philosophy geek (anatomy speaks loudly to me), and this book was easy for me to read and provided good reminders and some 'ah-ha' moments.
- Functional Anatomy of Yoga by David Kiel is the anatomy book I chose for the teacher training. I asked each student to purchase a copy and we are working our way through it week by week. (I did read the book before making this decision.) What I like about the book is that it tells us - in an easy-to-read style - about the basic anatomy, with a section on how our poses affect this anatomy.
- Warrior Self by Ted Cox. I purchased copies of this book for the teacher training students while attending the Kindred Spirits Reunion a few weeks ago. It basically is a translation of the Bhagavad Gita into metaphor. Great book - we are reading it chapter-by-chapter alongside a translation of the Gita by Stephen Mitchell.
- Next on my reading list are hunger, hope & healing by Sarajoy Marsh (who I also met at the Kindred Spirits Reunion); and Age Without Limits by Janet Rae Humphrey (this will be a great resource for students who practice yoga but are dealing with injury, chronic condition, or aging issues).
FAST FORWARD . . .
I WROTE THE PREVIOUS PARAGRAPHS ABOUT 2 WEEKS AGO; SO LET'S FAST FORWARD AGAIN:
I continue to teach 7 classes each week, and I am now into week 3 of the teacher training that I am the lead instructor for. All, so far, is going smoothly. My classes are well populated in one studio, moderately populated in another, and - well - let's hope the 2 new classes grow over the coming months.
As for the teacher training, I could not have asked for a greater group of future teachers to work with. They are enthusiastic, participative, reading and doing all that I ask. I took a page from my teachers, and began a FB page for our group (it's 'secret'). On that page, we share information. I worried it may just be a one-way communication tool, but find that everyone in the training is using it, contributing, and participating. Be still my heart!!!
Tomorrow, I travel to Austin for Desiree Rumbaugh's (& others) Second Annual Kindred Spirits Reunion. It's a gathering of current and former Anusara students and teachers. My first time and I am looking forward to just being a sponge for most of the sessions, soaking up a lot of good stuff.
All in all, 2016 is shaping up well. I hope you are having a good start to 'sweet sixteen', also.
Take care and enjoy your weekend,
SIX YEARS AGO . . .
So, today I am 66. I still teach 7 yoga classes each week, and continue to sign up for workshops and webinars as often as possible. (If you hear an audible 'groan', that is from my students as they heard or read the word 'webinar'.)
But, I still learn so much from those 'groan' webinars!
Today, I finished a 2-part webinar on hamstring health done by Julie Gudmestad (YogaUOnline). In the first session, Julie talked about the reasons for tight hamstrings. Exercise, lack of exercise, physical make-up -- all can contribute to our ability or inability to stretch out these 3 muscles on the back of our thighs. Loose (flexible) hamstrings can also create an issue for our students.
One thing I learned from this first part is that strengthening the muscles is the first stage of creating flexibility. I know, Adam or Sundari, you both told me this in countless yoga classes, but I forget -- remember, I'm 66 now. It was a good reminder. Julie explained that a strong set of hamstrings has greater blood supply, helping to create beefier muscle fibers to stretch. Strong and energized muscles are also safer to stretch. So, strengthen first then lengthen.
Part 2 reminded me that several factors affect hamstring tightness - some students may have more connective tissue in their muscles, which will limit flexibility; adductor, performis and gluteal muscles will also affect flexibility of the hamstrings; and, in adolescence, bone growth may exceed tissue growth, creating short hamstrings.
Interesting fact from the 'groan' webinar: Allowing hands to ‘dangle’ - due to tightness in hamstrings - is only tightening / contracting the muscles that make up the hamstrings. As we angle forward from our hips, the hamstring muscles shift into a lengthening contraction - ecentric contraction; however, once you ‘dangle' in that forward fold, the muscles go into an isometric contraction, shortening and tightening. Solution: a block under the hands (or something of sufficient height to keep back in a safe position).
So, armed with this information, I am off to teach. And, I have students with tight hamstrings. I also now have some safe, effective ways in which to work.
Hope you have a great Monday!
THE WORKSHOP
After going back and forth, I settled on a favorite of mine - props. I called the workshop "Playing With Props", set the date (yesterday) and time, and now to the flier. I had accumulated pictures of props, so the flier included a kind of collage of those (plus a small pic of me). In fact, here's the flier:
