"The Real Yoga Begins on the Floor" -- Part Two

To refresh: I recently attended a workshop detailing the Floor Series of Bikram's Beginning Yoga Class. Last time, I described the tips given for each posture from Savasana through Floor Bow. You can read about it here.

As always, your instructor is the most reliable source of information. I'm simply relating what I saw and heard to the best of my ability. I can and often do get things wrong. Double check with your instructor. Please leave a comment or drop a line to the email address above if I'm incorrect about something.

Now, on with the rest of the postures!!

Fixed-Firm: The most important point is this: If you cannot get your backside to touch the floor between your feet, go no further!! You risk injury if your butt isn't on the floor. After that, the most important point is to protect your head/neck. This means that when you exit the posture, after putting your hands to your feet and using your elbows to help you up, then and only then should bring your head up. Remember the dialogue: "... head comes up last."  Never bring your knees off the floor!!

Half-Tortoise:  The goal is to get your forehead to the floor AND keep your hips touching your heels. Most of us can do one or the other. The instructor said that she goes for forehead first because she likes the rush of blood to the brain that gives her a burst of energy. Personally, I try to keep hips to heels and work on moving my forehead closer to the floor. Important to just keep your pinky fingers touching the floor... you are attempting a stretching posture. This is one of the few postures that can be done outside the room safely (I believe wind-removing is the other).

Camel: The deepest backbend (and maybe the most disconcerting posture) we do in class. As I learned in the MasterClass , you should think of beginning the backbend by pushing your pelvis/pubic bone out as far as possible before bending back. Be safe: if you cannot reach back and grab your feet, do not try!! It can take a long time to get there, be patient! Here is what got me: you know in the dialogue the instructor says, "... I want 360 degrees for gravitation". I have always thought about being as circular as possible. I was wrong. The instructor is not looking for semicircles around the outside of the body. He/She is looking for a square: four 90-degree angles created when you are in the full expression of the posture. The angles created from hands to heels, the bend in your knees, the bend from hips to lower back, and from upper back to arms...  Why does this posture make you feel nauseous or nervous? It's your fight or flight response kicking in. When you perceive a threat coming toward you, you assume a defensive stance: knees bent, arms up, upper body bending forward to protect your heart and vital organs. In Camel, our body and mind want to override the backbend -- they want desperately to move you back to a more normal position. That is when you breathe slowly and deeply and work to let those fears pass. Again, exiting the posture is just as important as entering -- especially taking care when lifting your head back up.

Rabbit: First, make sure you have a good, solid, dry grip by using your towel or the back of your mat. Keep your stomach in throughout. Pull, pull, then pull some more. The first goal is to get your forehead to touch your knees while keeping the top of your head gently resting on the floor. From here the idea is to lift the hips up and get and try to get your arms as straight as you can. You must try to keep your chin tucked to your chest (I always pop back up here -- just too difficult for me to breathe -- I always feel as though I cannot draw any breath). Never stop pulling!

Head to Knee w/ Stretching: I have to admit that by this time I was a bit tired and dehydrated -- I had taken the regular class before this workshop. What I can tell you about this posture is that 1) it's very important, when bending either leg and tucking that foot against the extended leg, that the heel is as high up on the leg ad possible -- to your crotch if possible; and 2) that your foot is pressed hard against the femoral artery. As most of us know, this is your opportunity to practice Standing Head-to-Knee without the added task of balancing on one leg. Again, keeping your chin to your chest is important. Be honest with the sit-up -- don't cheat. When stretching, you must try to keep your spine straight, as opposed to during the first part, when you work with a curved spine.   

Spine Twist: Whichever knee is on the floor must stay there, along with your backside. When you inhale, try to lift your spine with stomach drawn in; twist during each exhale. 

Blowing-in-Firm: Honestly, by this time I was spent and I don't recall any special instructions other than this: the only muscles that move are your stomach muscles.

I hope that you were able to gain something from this post. PLEASE ASK YOUR INSTRUCTORS FOR HELP WITH POSTURES -- THEY LOVE NOTHING MORE THAN HELPING US LEARN MORE ABOUT THE YOGA -- AND OURSELVES. If you get the chance to go to a workshop, posture clinic, or Master Class, do it!! You will not regret it!!

One last thing: two of the people who attended the workshop had never taken a Bikram class!! They were friends of regular practitioners and wanted to see what it was about. How cool is that?  How much better would anyone's practice be if they had taken that chance?

Peace.

When one class simply isn't enough...

Vacation is coming to an end. In a few hours, it's back to the mind numbing, day to day grind. My goal for these eight days was to attend nine classes. Naturally this meant that somewhere I'd have to do a double.

I've taken two classes in a day before but never the true, back to back double. So, after yesterday's class (which was quite strong), I made sure to drink at least 5 liters of water (with a little coffee thrown in at breakfast) and stretch throughout the day. Cleaning house and doing more loads of laundry than I can count kept me moving and my body loose. A good night's sleep and there I was at 7:35 this morning to take the 8 and 10AM classes.

The only word that comes to mind is AMAZING.

Knowing that there was three full hours of yoga ahead of me, I knew I had to keep some energy in reserve. So, for the first class, I took it slowly. In each posture, I didn't go to my edge where I might fall out, but just short. I figure I was going 80-90% into the posture -- where I could feel the stretches and compressions while keeping my breathing under control.

You know in the dialogue where they say, "The slower you go, the better you do..."?

They (yet again) are correct!

My floor series in the first class was so much better than normal!! I did all the postures -- even gave it full effort in both sets of Rabbit, which isn't normal at all. Overall, the first class was quite the success. After a pint of coconut water and a costume change, I was ready for class number two. As an added challenge, I moved from my comfortable spot on the right side of the room all the way across to the far left side (got to beware of attachments, you know).

Quite simply, my second class was phenomenal.

The warm-up was actually quite difficult. Half-moon was harder the second time, as was Awkward. After that, things went more easily. In Eagle, I got each foot behind the leg and held it for almost the entire time! Then, after Party Time, the miracle happened. I was able to actually lock the knee and kick out the leg in Standing Head-to-Knee. In both sets!!! Couldn't kick out straight, and couldn't stay there long, but I finally got there!! I was amazed and pretty damn proud of that! The rest of the Standing series was a blur. Took a knee twice but I was just so happy about such a huge improvement in SH2K. Even took a crack at Toestand, which I used to love but a balky right knee has made very difficult.

The floor series was harder but I actually went further in most of the postures than I have in a long time! My spine-strengthening set was so much better! After that I started to falter, but fortunately I was surrounded by three ladies and a gentleman who, by simply continuing to do posture after posture, kept me focused and energized. Each time I thought about taking a set off, they would all rise as one. I just wasn't going to try a double and lay out the final 25 minutes. With their silent assistance, I did every posture and made it through. My post-class mineral water has rarely tasted so good.

Overall, since the first class was a warmup, I was so much more flexible for the second. Therefore, instead of using my strength to find flexibility, I was (for once) using my flexibility to gain strength. In addition, my mind was more clear in the second class. There was less mental resistance, less "monkey mind", and more surrendering to the moment. It really was just a matter of listening intently and moving and breathing. Finally, the second class seemed to fly by. It was hard to believe I has just finished two back to back classes, let alone survived them so well!!

It can't be done all the time, but if you can invest a full morning or afternoon I hope you try to do a double. Your body, your mind, and your practice will thank you.


Namaste.

This will (eventually) be fun!!

I'm back in the club!!

 

So, one week and three classes down... what have I learned?

 

That I am truly thankful to be back.

 

That it is wonderful to see old faces and meet new ones.

 

That I have a long journey ahead of me just to get back to where I had progressed before.

Last Sunday was my first class back. I was happy to be there and that energy carried me through. I didn't push too hard. I attempted all the postures. I learned just how much ground I've lost ( I couldn't get my hands to my heels in Hands to Feet... I couldn't even begin to do Camel -- I was able to bend back only slightly). I wasn't worried. Like I said, I was simply happy to be there.

Tuesday was... Let's just say that I got run over by the Yoga Train (not just a truck or a bus, a train). It was my first day of work-study, so I was up at 5AM to go to work, home by 3. Tried to take a nap but wasn't successful. So, when I got to class at 8:15PM, I was pretty knackered. I got as far as Triangle, then I hit the deck. Tried to do Cobra, but couldn't get off the ground. I stayed in Savasana  until Rabbit, when I waved the white flag and left the room. Felt queasy but recovered to do my cleaning shift.

Thursday was better. I was able to get some rest and so class went MUCH better! Still fell out a lot but I made it through and had energy at the end of class. AND I was actually to do a complete Camel!!

All in all, a week of re-discovery. The picture of my practice is becoming more defined. There is a long way to go. I have to get rid of this gut so I can do forward bends without gasping for air. I have to work through the pain in my elbows when doing Locust. And there is so much more.

I don't care. I'm back in the club. Next class starts in two hours. I'm there.

Wherever you are, whatever type of yoga you practice, I hope you make it to your mat today!!

Namaste.

A sort of homecoming...

I did it!

I returned to where it all began -- my (new) old Bikram studio. Quite an experience!

Got there about 15 minutes prior to class. After filling out the necessary forms and meeting the instructor (an affable gentleman named Michon), I met up with the owner, Tammy. She welcomed me back with a hug and wished me a Happy Belated Birthday and told me how happy she was to see me back. Tammy was an instructor under the previous ownership but now she runs the place. She then stopped me and told me, "Hey, take it easy in there. Have fun."

The lobby is now a nice boutique with clothing, mats, water bottles, and the like. Works of art most of which are for sale) adorn the walls, and the place has a definite Southwesten/Old West vibe. Very nice indeed. The hot room was just where I left it -- only with a darker mix of colors and an extra ceiling fan or two. The carpet was different -- I did have a little trouble trying to keep my feet from sliding out from under me at times. here are four lines across the room instead three in the former configuration. That said, I set up in about the same place as when I took my first class.

Michon teaches a very brisk class. His delivery is good but fast, and he stays very true to the dialogue. Still, it was easy to keep up for a while. I am proud to say that, while I missed a couple of situps, I did not sit out ANY postures. Fell out plenty of times, but never sat.  Even in Triangle, I was able to get back in after falling out.

Other impressions:

1) Any posture involving a forward bend was torture. From Hands-to-Feet all the way through Rabbit, my gut got in the way and made breathing difficult. I would pop up, take a breath, and try to bend forward again. Hopefully, with a better diet and more Bikram, that will improve quickly. Also, my balance was atrocious. In Standing head-to-knee, Standing Bow, and Balancing Stick, wobbling and falling out was the order of the day.

2) I listened to my body and stopped where necessary. In Camel, I could bend back and grab my right heel, but when trying to grab the left heel, I had to stop because I felt a grab in my back. Before that, in Fixed Firm, I could not get my shoulders to the floor. I didn't feel bad about it -- I know that in time I will get back there. Michon even called me out during Camel, letting me know it was OK if I could not express the posture fully -- "You're doing what you can today. Next time will be better. Good work." I must admit that made me feel at ease.

3) There was one familiar face in the class, but at times I admit I was reminiscing. I could hear the voices of past instructors, I could see the room as it was before, I thought of struggling alongside Sweetie and other people that we got to know through the yoga. I did feel a wave of nostalgia at one point.

4) I was shocked at a) my breathing, and b) how little water I drank. My breathing was actually good. Very few times did I gasp for air. The only time I drank water was at Party Time, which floored me. I did feel thrst near the end but by then I decided it could wait.

And then, it was over. The lights were dimmed, Michon thanked us for attending and even said, "Welcome Back, Mark. Good job today." I stayed a while and soaked in as much heat as I could, then showered and departed. Before leaving I was reminded that I am still eligible for the $49 intro special.

Next payday is next Thursday.

I think I'm back.

Amen!

Namaste.

The Sumits Experiment -- Part 2

Two more Sumits classes under my belt this weekend. The recap:

Yesterday: Took class at noon. It has been unseasonably warm here with highs in the 80's... wondered what effect that would have. Room was hottest that I have experienced (found out that I was a little off on guessing the temperature; the room is kept at 105 degrees with 50%-60% humidity). Only five people in attendance, and an instructor I had yet to practice under. She was more of a "technician" than the first two instructors. She also has a more forceful delivery than the other two. Remember that last time I wrote that I hadn't encountered a "drill instructor" yet. I would not put her in that class, but she has come the closest.

With only five in the room, the instructor asked everyone to group to gather on the left (hottest) side of the room. She said that the energy would be better if everyone was close together. I was already there, in the back row (thankfully she didn't ask me to join the other four on the front row), right under one of the heaters.

She was right. I thought the energy in the room was really good. The "technician" part? Well, she spent a lot of time helping us with alignment -- especially in the Standing Postures. In Awkward, Eagle, Standing Head to Knee, and Standing Bow, she had us check every part of our alignment. It really helped me a lot. Still a long way to go on the "flow" parts but each day is a little better. My biggest problem is simply that all the flexibility I gained through Bikram has disappeared. That, and the crunches and ab work we do in class. Never was a fan but I know I need them.

Today: Attended the 10:00AM. Largest class yet for me -- 18 in class I think. Lots of energy in the room. Arrived a little late and was right back under the heater. I didn't mind, though. I think my body has gotten used to sweating again -- the last two days I have been soaked to the skin in sweat -- and it feels good. I got through the Standing Postures OK, but I fell apart on the floor: sat out Camel, Rabbit, Stretching, Butterfly, Half-Lotus, and Shoulder Stand/Plough. Got back in for Wind Removing/Spine Twist. Not great, but not bad. To be honest, I am simply happy just to have had a chance to practice for seven straight days. I have seven more days on the intro package, and going back to work will make attendance more difficult. I'm going to just take one day at a time and take it as a golden opportunity when I can get to the room.

I have already decided that after the holidays I am going to do all I can to get back in that room and stay for a while. I am really enjoying this. I want to get better at it.

Have a great week!!

Namaste.

Guest Post: Get Real! 18 reasons I am a bad yogi

 Hello all! Today I bring you a post from Lisa at Just here, just now... from a few days ago. I think it is a great read! 

How many of these can you relate to? (For me, 15,12,7,and 2)


Hope you enjoy it.... and check out more of her fine work!    Namaste.


Let’s be honest, everyone lies on their blog.

O.K., that might be an exaggeration but only a slight one. Everyone leaves things out or pretties up the truth.
I realized something disconcerting the other day. My blog makes me out to be a pretty enlightened, kick-ass yogi.

So not true.

I am trying to be an enlightened, kick-ass yogi and that is why I write about the things I do. This blog has kind of become my version of those dorky manifestation boards. But between the back-bending and the advice (hey, she asked!) I am sort of strutting around here.

So, let me clear some things up and let you in on the ugly bits.

But first, here’s a photo of me falling down.

Failed photo-shoot. Falling out of standing bow…almost to my death.

18 Reasons I am a Bad Yogi

18.  There are a lot of yoga postures in which I look like a disoriented octopus, however, you will never see photos of those. I only post pictures of the postures that look pretty and I can do kind of well. You will never see a photo of my awkward pose.

17.  The yoga tops I like best are the ones that make my cleavage look good.

16.  Sometimes I wiggle my toes a little and pretend to have a cramp so that the teacher will give me a little foot massage during savasana.

15.  I have to set up my mat and towel on the other side of the room from a certain yogi at my studio because otherwise I spend my whole practice rolling my eyes.

14.  Sometimes the only reason I go to yoga is because I want to avoid explaining to people why I didn’t go to yoga.

13.  When I do yoga at home, I get bored in about 10 minutes and can’t think of any other postures to do. Then I sit on my yoga mat and watch TV for a half an hour so it feels like I did a decent amount of yoga.

12.  If my husband is traveling, sometimes I am too lazy to shower after class and I just go to bed all sweaty.

11.  For every 20 minutes of sitting meditation I do, I have spent the previous 10 minutes having a lively internal debate about whether or not I should meditate.

10.  I’m envious of the people who come to the studio looking all cute and put together. I come to class looking homeless because I’m just going to get those clothes all sweaty, anyway.

9.  Sometimes when I do Separate Leg Head to Knee pose I look up at the rolls on my belly and I think thoughts about my body that would not count as Loving Kindness.

8.  When I go to other types of yoga studios I don’t take my Bikram yoga branded water bottle and when they ask if I’ve done yoga before I say “I dabble.” I am tired of getting shit for doing Bikram and I’m also worried they will expect me to be really good if they know I have a regular practice.

7.  I think Rabbit pose is pointless. Probably because I have made zero progress on it in two and a half years.

6.  Sometimes, Husband and I will be planning to go to yoga together and at the last-minute he has to work late. I’ll sigh really loudly and then say, “it’s O.K., no, no, I’ll stay home and we can have dinner together.” I make it seem like it’s for him but I am secretly glad and it feels like I just got a snow day.

5.  I take a month off from my Bikram practice in the summer.

4.  I get jealous when Husband gets a complement or foot walk from a teacher and I don’t.

3.  I can’t do Dancer pose and don’t think I ever will even though I really, really want to.

2. I talk about going to teacher training but I worry I am just not strong enough and that my social anxiety will kick in with a vengeance and I will have to quit.

And finally, the number 1 reason I am a bad yogi –  because I wrote this entire post in my head during class and then ran out after a very short final savasana so I could write it down on one of the little cards intended for anonymous comments.

Forgive me, Patanjali, for I have sinned.

Anyone else want to confess anything and help me feel not so alone in this?

The Panic Attack

Yesterday was a rough one. For the first time in a long time (more than a decade at least), I had a full-on panic attack. It happened while I was at work. I have no idea what caused it -- all I do know is that one moment I was calmly going about my business, the next moment I was shaking, sweating, my teeth were chattering, my breathing was quick and shallow, and my heart threatened to pound a hole in my chest. I couldn't figure out why this was happening, and I found it hard to think, which made me even more panicked. I finally decided to take my lunch hour and visit my sweetie at her work just for a minute. I told her that I was unsure about going to class after work, but she encouraged me to go -- to lay down and BREATHE.

It took another hour for me to calm down. After the attack subsided I was exhausted but I decided that Sweetie was right and headed to the 4:30 class. On my way to the studio, I felt like I was going to have another attack. I tried to keep calm and get in the room.

When I got to the studio I advised the instructor of how I was feeling. She said I should go on in to the room (this was 15 minutes before class), lie down and concentrate on slow, deep breathing. Once class started, she advised that my only job for this class was to focus on my breath. In Pranayama, she asked me to try to inhale every last bit of air I could, then really BLAST it out, almost to the point of exaggeration, and push every bit of air back out. If I had to take a knee or lay down, that was cool, but really FOCUS (there is that word again!) on every breath. With that advice, class began. I opted for a spot in the back by one of the doors... just in case.

First set of Pranayama began. I made very sure to inhale really deep and force my elbows up more than usual, while keeping my legs locked. On the exhale, I finally did what they always say: push all the air out until there is NOTHING left and you start to feel a little dizzy. Guess what? By the end of the first set I felt much better. My heart was still trying to race, but it was better. Second set was improved. My Half-Moon was better than normal because I was really keeping tabs on my breathing. In fact, my standing set was not bad, considering the events of the day. I started to lose my composure after Triangle, and my heart started racing again, but just for a moment. I slowed back down and made it through Toe-Stand. On the floor, I was cool until Rabbit. I always feel smothered and claustrophobic in Rabbit, and I came out early both times.

Class ended and I stayed in the room longer than normal. I was really glad I stuck it out -- I had a greater sense of accomplishment than usual -- lately I've just been glad to survive. After a meal and a good night's sleep, I felt much better this morning. I did spend some time this morning trying to figure out why it happened or what triggered the panic attack, but after a bit I just let it go. No sense in worrying. Besides, now I can overcome it with a few deep, focused breaths!!

"Hatha Yoga teaches you to tyrannize your body and make it your slave, so your body does not tyrannize you and make you its slave. Only then, when you control the physical, can you begin to know the God."

                                      -- Bikram

 Slowly, I may be beginning to "get it".

Peace.

Long Time Coming...

Twenty three days since I last wrote. Wow. Between work, and family in town, and internet difficulties it has been quite a stretch. I don't really know where to begin...

The heat has been excruciating. Forty straight days over 100 degrees. Many of those days the thermometer hit 105 or better. It has affected everyone. Tempers have shortened and flared. Patience has been in short supply.Yes, even for me. Everyone seems to be dragging. Tired faces, tired eyes. Autumn cannot get here fast enough.

My practice? Well, let's just say that right know I'm on the "hate" side of that love/hate relationship. I don't know whether to continue or just stop. I am going backwards in one damned hurry. One class, I fell out of Half-Moon!!!! My standing series is so bad.... The floor is marginally better. Well, not really... at least I can lay on the floor and cuss myself without anyone noticing. Really, it's that bad. I am failing big time.

Worse, I spend most of class questioning what the instuctor says. Examples? Sure:

"Don't try to hold back and save energy for later. Pour all your energy into every posture." If I did that I'd be done before Triangle. Every time.

"You will leave here with more energy than you came in with."  No, I will leave more tired and less hydrated. Oh, and sore as hell.

"The worst class you can have is the one you do not attend." No, the worst class I can have is the one in which I have no balance and almost topple over during Pranayama breathing!!!   It's the one where I cannot look at myself in the mirror. Where I cannot lift my legs in Locust (separately or together), I can't grab my heels in Camel, and I cannot breathe during Rabbit.

See? I'm in a bad spot. To make matters worse, I am eating everything in sight. And I do mean EVERYTHING. Sweets, junk food, fast food, even soft drinks. No matter how much I eat, I want more. Proper hydration has gone out the window. Right now, I want a 6 pack of beer and a pack of smokes.

I'm not going to class today. Haven't been since Thursday. I have to go tomorrow. I can tell you already that I am dreading it. I'm not going to quit. I can't quit. I've always quit. But I can't quit. Just can't. No more quitting.

"Trust the process."

Peace.

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