Teach from a Beginner's Mind

I recently attended a hot yoga class in town during their promotion week.  I enjoyed the session immensely: the class pace was good, the instructor had good cues, she was engaging, and she got off her mat to watch her students.  The room temp was a balmy 105*F (40*C) which oddly was not as hot as some CorePower classes I've taken - a difference in humidity I think.  I had a good session.

However, I don't think the two people brand new to yoga - as in this was their first class - did. 

Because the instructor led a class that was appropriate for her, not her students.  She was a small, lithe, little thing.  Her class, was not.  More than once I wanted to go adjust someone, to offer that person a more comfortable place to work, to relax shoulders, put knees over ankles or straighten legs, to lift hearts.  I inwardly cringed as she put people into a challenging variation on warrior III then transitioned to half-moon without any blocks for the the class.  She came to a spot where it was "Free Arm Balance Time!" then went through a slew of arm balances that only two of us could do (myself and my friend) but didn't offer any explanation of what all those arm balance poses were or places to work.  So what did the rest of the class do at that point?  You guess it, sat back and watched in the mirrors. 

One of my biggest peeves - don't give people a basketful of poses and expect that they know what they are!  Especially in what was basically a demo class!  Pick one and offer different places to work on. 

I'm fairly certain she was predominantly YogaFit trained - there is a class flow that is particular to YogaFit and readily identifiable.  I think this is one of the drawbacks of the YogaFit training system (and yes, I've done the YogaFit training) is this tendency to leap into the "fancy" poses without any breakdown.  Rather like the jump forwards/jump backs - always done, rarely broken down.

Which brings me to my title: Teach from a Beginners Mind.  Or, lead a class appropriate for your students.   I know I've written about this before, but class is NOT the time for YOU to be practicing. Yes, you might be very comfortable in any given pose, but your class probably is not.  LOOK at your class.  SEE what they are doing.  And find a place for them to start the pose.  Even if that means going back to the beginning.

Some suggestions: 

• If doing a demo class, keep the poses to the basics.  Skip the Warrior III's, Half-Moon's, the Arm Balances. 

• If you have an influx of beginners (beginning of a new session or season), keep the poses to the basics.  Then ratchet back even more.  Even your regulars will benefit from foundational work.  Your regulars should also know that they can work up if needed. 

• You might be comfortable in arm balances, but most beginners aren't.  These take time to build up to - take the time to build up the foundation.  Pick one asana and work on it, and when the majority of your class is showing some proficiency, then introduce another. 

• Don't be doing headstands with a beginning or demo class.  Period.

Much of this will come with teaching experience and with follow-up instructor training.  Currently, my community has a HUGE influx of new instructors and well, the classes in the area reflect that. 

And here is where I fully admit, it is hard for me to turn off my teacher's brain when I take a class.  I know I need to be in a front corner where I can't see the majority of the class.   Unfortunately for this session, I was smack dab in the middle of a long skinny room with a bank of mirrors.  Again, I enjoyed class and it gave me something to blog about.

Teach from a Beginner's Mind. Always.

Sparrow Studio's, Eagan, MN

I had the opportunity to visit a new studio this past weekend when I was in the Cities:  Sparrow Studios

A studio dedicated to offering inspired group fitness classes.  Inspired is that special “it” that happens when a class harmoniously combines energy, music, movement and community.  Sparrow Studios is committed to offering group fitness classes that blend these elements and give you a workout that delivers results.  It is not enough to plod through an uninspired group fitness class – where you are one of many, the music is off, and you have no idea what muscle you are actually working. You deserve more. The instructor should be engaging, motivating and knowledgeable.  The music should lead you to where you need to be.  The class should deliver the physical results you want.  And there should be a mind-body connection, so that your body knows exactly what your mind wants to work!. 

My sister started going here a while back as an alternative to Lifetime Fitness, which just wasn’t meeting her needs and goals anymore.  I had the opportunity to join her in a BarreAmped class (it was what fit into both of our schedules). 

What is BarreAmped?  Sparrow defines it as:  The BarreAmped method is influenced by classical and modern dance (though it is not a dance class) and utilizes a barre to achieve optimal positioning. Insights from Pilates, yoga, and orthopedic stretching also balance the method’s unique approach.

I would have to say that is spot on.   What I really liked about the class were the students – gals like my sister who want to work out without bouncing around or trying to move from downdog to a lunge when they aren’t built to move like that.  This was not an easy class – the emphasis was move toward muscle fatigue.  It was well rounded – starting with arms and backs (ow! ow! ow!), moving to legs (ow! ow! ow!), then abs and some pushup work, ending with gentle stretching.  Movements were small, controlled and based upon repetition.  The instructor was engaging and encouraging and laughed.  I like instructors who can laugh.

I enjoyed the class because it was so different frin what I attend (traditional yoga, CorePole resistance and aerobic training, and spin class).  It was refreshing to work outside of my usual routine and comfort zone and I felt it the next day!  Woot!

Based upon first visit – recommended. 

YogaFit Training: Level 1

Weekend training is over and I've had a chance to digest and apply some of what I learned.  It was about 16 hours of Level 1 intensive over Saturday and Sunday.  My short version:  some of the better training I have received especially as it relates to pose/asana dynamics and safety.

The long version: while a long weekend, especially with the Props session on Friday, this was not as mentally or physically challenging as other training (Ashtanga based) I have taken.  I was able to enjoy the weekend, rather than feeling exhausted, numb and overwhelmed.

Day One:
Introductions all around.  18 people in the session, with a range of abilities.  Group was predominantly fitness instructors looking to expand their class options.  There were 2 people who had taken one yoga class (yes, one) and seven yoga classes and decided they wanted to teach.  There was one gal looking to bring some idea back to use with cancer patients and their families, and then a couple straight up yogi's like myself.  So very diverse group.

The instructor was absolutely fantastic.  Her depth of knowledge as it relates to the human body, how it moves, the muscular system was just great.  She had an undergrad/masters in Exercise Physiology and Biomechanics and was pursuing a Doctorate degree in Kinesiology.  I don't recall how long she had been with YogaFit as a Trainer, but I thought I heard something like 15 years with the organization.

We touched on the philosophy of YogaFit covering their Principles of Alignment, the Three Mountain Format, the Foundational Poses, and the YogaFit Essence.  Then she took us through a 90 minute class which I absolutely loved.  Some more discussion and off to lunch.  In the afternoon we began to break down the poses YogaFit has deemed acceptable for a newbie to teach.  At least that was how I viewed it.

At any rate, it was some of the best pose breakdown I've participated in to date.  It was more than here's the pose, here's how you do it; it was more, here are the dynamics that make the pose what it is, here are some strengths and weakness of the pose, and here are some variations on the pose to adapt it to a wider range of people.  Nicceeee...

Homework was assigned and out the door we went.

photo from Amazon.com

Day Two:
Another 90 minute session.  Room was a little warm at 92*, but the instructor managed to get the temp down to 85* by the end of practice. 

After a quick break, we moved into our homework assignment and partner work, which was talking people through a series of poses.  Some confusion here, but she got us straightened out and we did our talking.  The small room was not conducive to 18 talking through a 'mock' session, but we managed.

Lunch break.

And more partner work to build on the mornings session, switching partners for the second round.

We broke again and she led us through some things people might expect to see in a yoga class, such as people with injuries, arthritis, high/low blood pressure, glaucoma, diabetes, scoliosis, osteoporosis, etc.  She further discussed some YogaFit philosophy, verbal cuing and very briefly touched on props.


Again, ultimately, a great session.  My only complaint/criticism is the homework and execution was not as smooth as it could have been.  It was given to us as "Find 2 Transformational Language Cues for Each Pose" when, I think it could have been elaborated to include, "find transformational language cues for each pose as if you were going to lead a class..."

I also thought switching partners 3x fragmented the homework too much and didn't allow the class to really feel what it would be like to do a session, even if it was a mini-session.

The manual handout that was given at the start of class was much appreciated by myself.  Very well done, with a binding that would lay flat for ease of taking notes.  Though it did leave me wondering if buying the book was really necessary - everything seems to be provided for at the class.  Well, no matter, book is bought and now marked up with notes in preparation for a class where we didn't use it.  

Lastly, and this is my personal quirk, I don't like to be given "options" during a yoga class.  I'm there to turn off my mind, to move with the flow, and I find it very jarring to be moving and breathing and have the teacher say, "Now do whatever you want, whatever feels good, for the next five minutes...".  Wha..??  No, no, no.  Now you just made me think, when my brain was happily turned off.   Grrr.

YogaFit Training: Props

So I took the plunge this weekend and attended some YogaFit training that was offered in Duluth.  I've been a bit hesitant about moving in this direction as I consider myself to be more 'classically' trained and YogaFit is definitely a 'gym' style class, but a couple of items finally pushed me to sign up.

One has been a lack of local workshops (as in a 150 mile travel distance local) being offered the last three years.  It seems there has been a significant decrease in Well Known instructors being invited to lead weekend workshops in the Twin Cities.  Noting here that I am looking for instructors who teach an Ashtanga or Vinyasa style.  Another factor is timing of said workshops - I need weekend dates, not mid-week dates.  It is problematic for me to just take off work on a Wednesday through Friday.  I'm rather limited to weekends.

Through my YMCA connections I received notice that the YogaFit organization was going to be conducting a three day session here in Duluth.  Day One: Use of Props in a Restorative class.  Okay, that's good, I do toss in restorative sessions and substitute lead Restorative class on occasion.  Very apropos.  And a two day Level 1 training.  Perhaps a bit basic for my needs, but YogaFit does offer a slew of additional training sessions where they require you to have taken the Level 1.

Did I mention the training was in town?  No extra gas or hotel costs incurred here.  Nice.  And I can use the credits toward my Yoga Alliance certification.  Also nice.

So, Props.  Well, I was under the impression it was going to be Props for Restorative based of of the description on the website, but it was definitely Props for Vinyasa.  Which was actually better.  It can be...problematic to incorporate props in a flow class because you do not have time to "set up" a station.  

Props session was well organized.  We got started about a half hour late because there were three people missing and with -20* temps that morning, the instructor decided to err on the side of caution.  Third person never did show up.  Ended up being six trainees, five gals and one guy.  Nice to see that guy in class!  Every one but me had previous YogaFit training, which wasn't a problem - just some terminology differences like dead bug = happy baby and some asana sequencing that I haven't learned.

The instructor, Katie, touched on some review from prior YogaFit sessions (like Level 1, 2 and 3 training), a bit of "prop philosophy", then moved right into props and prop use in a vinyasa class ala YogaFit style.  It was a combination of talking and moving, she would explain, we would move through the sequence a few times, then move on.  There was good give and take from the group. 

In the afternoon we did floor and wall work.  I learned a very cool way to get legs up the wall without scooching:  Ninja roll!  Awesome...

Breaks were built in, we did have an hour for lunch, and we were done early at 430p.  I got the impression that's not always the case, but the exception since we were a very small group.

So my impression of my first exposure to YogaFit was very positive.  I was impressed with the instructors ability to pull from previous trainings, those Level 1-3 sessions (even tho I haven't take them), I never got the feeling that in any given pose that "that was the only way" to do it, and it was some of the best use of props I had yet been exposed to.

I also realized just how much verbal cuing, verbal adjusting, and modifications I do, because I generally don't use props.  

Next up:  Level 1 training.  Two day session.

The Fountain of Youth

I was at a party on New Years Eve and talking to one of the other guests.  We were discussing the places he traveled to in 2012 and places he and his wife were going to travel to in 2013.  Both years were many and varied, fascinating and interesting, for pleasure and for family.

Somewhere in the conversation, I said in polite jest, "Well, if you find the fountain of youth, please let me know!".

And he replied, "Oh, but I have..."  

This is what he said:

One - Practice a variety of exercise.  Don't stick with just one thing.

Two - Eat correctly.

Three - Read motivational books.** 

Four - Volunteer, donate your time and energy; practice the principle of giving without the expectation of anything in return. 



**As an avid book reader myself, I pursued the question of why motivational books?  He felt motivational books were a better way to engage the mind and to better oneself.  We discussed this further, to which I expressed the opinion that just the act of reading can be beneficial - one is still engaging the mind, but yet, for many of us, reading is a form of relaxation which is just as important in our hectic and overly busy worlds.  And in a society where so many people just 'zone out' in front of the TV, I feel the act of turning OFF the TV and picking up any kind of literature is a start. 

A fascinating discussion to be having on the end of one year, and on the cusp of the next.  Simple, practical, doable. 

Happy New Year! 

On Hiatus

I've been waffling about this for a while, and after seeing my last post was August, I decided time for indecision was over.  I need to take a break from my yoga blog. 

I'm at a place in my life right now where I'm looking inward. Perhaps it is in part the season of Fall, where we start to bring the harvest in, fill the pantries and hay lofts, and prepare for Winter.  I've been practicing yoga for about 10 years now and I'm seeing an internal shift, a withdrawing. I've been contemplating what I actually think about yogic philosophy as it relates to a physical yogic practice.  Can I keep the two mutually exclusive yet remain true to the yogic form?  My initial thought is yes, definitely.  But I need to think on this and let it gel in myself. 

Because really, the yogic philosophy isn't for everyone.  Just like, say, Catholicism, isn't for everyone.  We need to find our own path. And I'm finding I have more affinity with the Buddhist philosophy these days than I do the Hindu/Yogic system. 

I'll still be around. Blog will still be up for reference. Posts will be very sporadic and probably on form and technique as they relate to a flow class, which is something I have an interest in. 

I will leave you this, from The Book of Ecclesiastes (3:1, King James Version), addition by Seeger.  
To every thing there is a season, and a time to every purpose under the heaven:
A time to be born, and a time to die; a time to plant, a time to reap that which is planted;
A time to kill, and a time to heal; a time to break down, and a time to build up;
A time to weep, and a time to laugh; a time to mourn, and a time to dance;
A time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing;
A time to get, and a time to lose; a time to keep, and a time to cast away;
A time to rend, and a time to sew; a time to keep silence, and a time to speak;A time to love, and a time to hate; a time of war, and a time of peace [I swear it's not to late].


Namaste

Focus Pose - Virabhadrasana II (Warrior II, Warrior B)

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger's skin.



In the Ashtanga Primary Series, Virabhadrasana B concludes the standing sequence. I really enjoy doing warrior II, I love how it feels so open, how everything feels like it is stretching toward infinity. Reality is, not everyone agrees. Many people find this intense  on the front quad(s), uncomfortable in the hips, awkward on the back leg, and sometimes hard on the lower back and shoulders.

We move into the pose from Virabhadrasana I. Some teach opening from Warrior I to Warrior II on an inhale, my body seems to prefer an exhale, as if the exhale is allowing me to root into the earth, the hips opening and sinking down just a bit lower.


Hold for 5 breaths, then straighten the front leg, rotate around, and reestablish pose on the right hand side.

Hold for 5 breaths, then exhale hands to the floor through Chataranga dandasana (vinyasa)

Some technique points:

• Traditional stance is front heel in alignment with the back arch. This is not comfortable for everyone. If this bothers your hips or knees, move the back foot so that the front heel is aligned with the back heel, or even a gap between the two.
• Front knee over the front ankle. NOT over the foot or toes. Conversely, knee should not be behind the heel (stance is too wide).
• If too much strain is felt on the front quad or knee, OR the back knee, shorten the stance, keeping above point in mind.
• Activate the back leg by pressing through the back heel. Use both legs to support you in the pose.
• Keep torso upright as possible, not lunging forward or arching back.
• RELAX the shoulders! Move shoulders away from the ears.
• Reach equally from front fingers through back fingers. Flipping palms up engages slightly different arm muscles.
• Drishti is over front fingers unless you have neck concerns. Then look in the same direction as your torso. 

There are some fun variations to take on the Warrior II stance, but in the Primary Series we stick to the traditional pose as above.

Below, the lovely Maria Villella demonstrating the last three standing poses in the Primary sequence.