Do your summer travel plans include a yoga workshop?

Tank of gas: $3.79
Average cost of a weekend workshop class: $50
Firing up your agni (fire, vital spark): Priceless

Urdvha dhanurasana

Before I moved to Michigan from Massachusetts in 2005, I didn’t know much except that it was close enough to Chicago. Over the years, I’ve come to appreciate a lot about Pure Michigan — from the Third Coast beaches (growing up in California, I refused to believe these beaches could possibly compare) to Hilltop Yoga, my home studio, a place that has truly changed the course of my life.

What I’ve also come to appreciate is that a lot of damn good yoga teachers come through the Midwest. That’s what sparked me to create the “Travel your yoga section” of YogaRose.net. Although I focus on Ashtanga yoga teachers, I do include teachers from different styles of yoga who are coming within an easy driving distance of mid-Michigan.

If you haven’t checked it out in a while, you might be surprised to see who’s visiting — from Columbus, Ohio to Chicago.

Have a question, addition or feedback on a workshop you did attend? Comment below! If you have specific questions you’d like to ask me directly, drop me an email at ashtangayogarose [at] gmail.com.

Happy traveling!

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.

Get your ‘shanti’ on this Memorial Day

Ashtanga closing prayer -- Sanskrit
Ashtanga closing prayer -- English

This is the Sanskrit closing prayer, along with the English translation, that ends a traditional Ashtanga yoga practice. When I practiced today here in Lansing, I dedicated my practice, and especially this closing, to the reason why we celebrate Memorial Day — the men and women (and I also think of the service animals) who sacrificed their lives to protect our peace.

I just returned this morning from spending the Memorial Day weekend in Washington, D.C. The annual National Memorial Day Concert took place just three miles from my hotel, and it’s hard to be in that town and not have an intensified response to the weight of the two wars being fought by armed forces such as those featured in this 60 Minutes” piece by Lara Logan that aired yesterday.  (I can’t mention Lara Logan without at least mentioning her incredible heroism as a journalist and a woman.)

The beauty of yoga is that by balancing out our body, mind and spirit, we are contributing to the greater good and we are in a better position to do even more. Think of the Thich Nhat Hanh quote about the “most basic kind of peace work“:

If in our daily life we can smile, 
if we can be peaceful and happy, 
not only we, but everyone 
will profit from it. This  
is the most basic kind 
of peace work.

But if you want to do something that feels more immediate and concrete today, Mashable offers four ways to support troops — including contributing to Dog Bless You, a cause that aims to donate dogs to servicemen and servicewomen who return from battle with post-traumatic stress disorder (PTSD). Make this holiday something more than a day to bask in the kick of summer, or a day to practice yoga on a more relaxed schedule — make this day bigger than you and your reality.

Shanti (peace).

(Credits: Sanskrit and English versions of the closing prayer: Shri K Pattabhi Jois Ashtanga Yoga Institute website)

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content. 

My Planet Telex moment in Ashtanga second series (or, how to find relief from the posture pictured below)

Tittibhasana B

I hate this posture.

Let me rephrase. I loathe this posture.

It’s called tittibhasana B (insect posture), and it appears in Ashtanga second series, a practice heavy on backbends and extreme hip openers as a way of liberating energy coiled at the base of the spine. On good days, second series feels like Pop Rocks candy on my spine — tingly, refreshing and a category unto itself. Most of the time, though, it is still a practice that I struggle to enjoy (unlike primary series, which is full of forward ends and is designed to bring the body into balance), and in no small part because of the extreme hip openers found in the middle of the series. My body and mind love hip opening postures as a category, but the ones that appear in second series are intense and make me confront seeping feelings of anxiety, frustration, impatience and irritation.

Needless to say, I have never found anything liberating about tittibhasana B, except the part when you’ve finished your five breaths in the posture and get to come out of it. (If this sounds familiar, I also like to come out of virabhadrasana A. Warrior A is a posture you often see in flow-based yoga practices. You don’t see insect posture much unless you do Ashtanga second series, so I don’t usually cite this as my nemesis posture. But it is quite possibly the single posture I hate the most — the posture I would edit out if I had an asana eraser.)

In tittibhasana, my arms don’t just drape around the back of the legs to find a clasp the way the yogi in this photo seems to effortlessly do. When I do this posture, my legs can’t straighten and my arms can, at most, reach my butt — I mean, I basically feel as if I’m trying to feeling up my own ass when I try to wiggle into this posture. When I’m in it, I often think, “Yoga teaches us humility, but really? Seriously? Is this necessary?

But something happened during the led Ashtanga second series class at Hilltop Yoga in Lansing’s Old Town this evening, and it prompted me, after finishing class to, check in to Foursquare and tweet this:

The opening line of Radiohead’s “Planet Telex“: “You can force it but it will not come.” Welcome to Ashtanga second series.

The reason? To explain, I have to talk about the posture that comes a few postures before this one. It’s called eka pada sirsasana (one-leg-behind-head posture), and it looks like this:

Eka pada sirsasana

I’ve been practicing led Ashtanga second series since last summer, and I usually can’t get either leg behind my head. On occasion, I can get my right leg behind, but I can’t leg go without the leg coming with me. (In his book on second series, Gregor Maehle describe his posture as “a peculiar mix of hamstring flexibility and hip rotation.)

I wondered during practice today whether all this time, I had been unable to approach this posture the right way because I was tense. There are times when I know I’m unnecessarily tensing a group of muscles — for example, the gluteus maximus or the shoulders. It’s hardest, though, when you don’t even know you’re holding on somewhere. So before going into eka pada sirsasana posture this evening, I tried to inhale relaxation into my right hip. I moved very slowly. I more or less had a conversation with my whole pelvis area, trying to coax it into relaxation.

Viola, both my right leg and my left cooperating with me.

Fast forward a few postures to tittibhasana B. Before I went into it, I once again tried to focus on breathing release into my hips. On not wanting this posture too much. For the first time ever, this posture did not sting in my lower body the way it normally does. I felt equanimity. I felt calm.

I saw a tweet the other day from @MeredithLeBlanc. I liked a lot:

If U notice Ur hips feeling tight while walking – stop, breath deep into the pelvis & feel the fluid flow in Ur body. Vam Vam Vam

When I was in New York a couple weeks for the Public Relations Society of America’s Digital Impact conference, I took Mysore classes at an excellent Midtown studio called the Yoga Sutra. One of the instructors kept coming over to tell me to relax my hip in standing postures.

So you might say I was primed for this moment tonight to finally, after all these years, relax my hip. In yoga, there’s the idea of sthira sukham — steady comfort.  You find strength, but you also find surrender. Being strong enough to let go is the moment that you free yourself. I’ve always loved that the first line of Radiohead’s “Planet Telex,” which is also the first line on the group’s 1995 album The Bends, is an indictment against trying to push through. What’s true for life is true for our yoga practice and vice versa, and it makes me wonder in what ways I might be holding on too tightly to something in my life off the mat.

(Photo credits: Both via www.ashtangayoga.info)

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.

YogaRose.net Bookshop and Boutique now open

The YogaRose.net online store is now open. Easily access all the books and videos I reference in my blog posts, such as my recent Dancing with the Deities. You can also find lots of Ashtanga yoga books and videos — some of the best Ashtanga resources that I’ve found out there — in one place.

I still, of course, encourage you to buy from your local bookstore. But this is a convenient option to find these resources all in one place and purchase them using your own Amazon account.

Don’t see what you want in the store? Send an email to ashtangayogarose [at] gmail.com or send a tweet to @rose101 — or, of course, drop a comment below.

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.

Eight things to know about March 2012

Tim Miller’s latest Tuesdays with Timji update begins with the fact that May 18, 2011, is the second anniversary of the passing of K. Pattabhi Jois. The blog post then leads into the type of very honest ruminations that is the hallmark of Tuesdays with Timji. Read it now.

At the very end of the blog post, Tim writes, “In the meantime, here is something we are cooking up for 2012.” When you click on the download, you get the flier above. How incredible is that?

I’ve posted it on the YogaRose.net Facebook page and scheduled a few tweets promoting it, but you should skip the middle yogi and follow this event on Twitter, like the fan page on Facebook and register on the new website. But do tell your fellow yogis the eight pieces of information they need to know about March 2012:

1. Richard Freeman

2. Nancy Gilgoff

3. Tim Miller

4. David Swenson

5. Eddie Stern

6. San Diego

7. March 1-4, 2012

8. http://ashtangayogaconfluence.com/

Did I mention this will be incredible?

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.


Dancing with the Deities (A Not-So-Epic Overview)

How can stories of Hindu deities enrich a yoga practice? I wrote this blog post to accompany a two-hour workshop I gave to Hilltop Yoga teachers on May 15, 2011. But it’s meant to serve as a stand-alone post — so whether or not you were part of the workshop, I hope you enjoy the post and share your thoughts by commenting below or on the YogaRose.net Facebook page. I plan on doing future posts that take a look at the stories of individual deities, including Hanuman, the monkey king. I had thought about including Hanuman in this post, but decided, man, he needs a blog post all to himself!


Workshop description

Dancing with the Deities

In this workshop, we will explore some of the stories behind the postures that we have encountered so many times in our practice. We know natarajasana as dancer’s pose — but who was Nataraja, and what did his dance signify? Why do we honor Hanuman — the monkey king — by searching for a split? Through stories, we may find that we can spark a sacred energy deep within us. Through myths, perhaps we find a new way to connect our presence in practice to the boundlessness of ancient tradition.

Choreographing the dance

I knew long before I finished the classroom portion (so to speak) of Hilltop Yoga’s 500-hour teacher training program last fall that I wanted my workshop to be on the myths that can transform any yoga practice into a larger-than-life story. (Hilaire Lockwood, owner of Hilltop Yoga in Lansing, Mich., has made it a requirement for 500-hour teachers to give a two-hour workshop to fellow teachers and teacher trainees. I haven’t heard of other programs that require this, and I think it’s a great component of the program.) I’ve long been fascinated by stories and narratives — so much so that I chose to pursue a career as a daily newspaper reporter when I finished graduate school.

Some people become journalists because they have aspirations to write the next great American novel or become a published poet, and they choose a day job that will at least let them write for a living. I did not fall into that category. One of the few things I’ve known about myself since I was young was that what fascinated me most was not what could come out of my imagination, but the true stories all around — the kinds of stories that prompt you to say, “You can’t make this stuff up.” So I went into journalism to discover other people’s stories — whether inspirational, tragic or plain old strange —  and share those stories through the written word.

Over the years, I’ve become increasingly fascinated by the incredibly rich stories of Hindu deities. I would often find myself in a posture and wonder, “Why is this pose named after the sage Marichi? What did he do that was so cool?” The more I’ve read about these gods and demigods, these humans and animals, the more intrigued I’ve become. Like with any good myth, these ancient tales hold the power to teach us a lot about our own strengths and weaknesses, fantasies and foibles.

I’m writing this blog post — and giving my teachers’ workshop — not as an expert. Far from it. I am coming from this as a fellow explorer. I want to you tell you what I know (which, in the scheme of things, is not much at all) and who told me, so that if a curiosity is sparked in you, you can start that journey yourself and begin to explore.

Studying the dance

One of my favorite parts of the two-week Ashtanga primary series teacher training at the Ashtanga Yoga Center in Carlsbad, Calif. was story time. You take a Mysore Ashtanga class in the morning, perhaps assisting a second class, and then take lunch. After lunch, when everyone was still digesting and taking pulls from their coffee cups to try to stave off that desire for an afternoon nap, Tim Miller would tell stories from the Mahabharata, Bhagavad GitaRamayana and more modern sources as well. We’d lie down, get comfortable, and enjoy story time like we were in kindergarten again.

But these tales were not for the innocent or faint of heart. Gods and demos would be banished, killed, brought back in other form (or at least with a new head, as in the case with Daksha, who returns to life with a goat’s head. Read more about that story in the chapter on virabhadrasana in Myths of the Asana, described below.). If ever there were epic soap operas, these were it. The Mahabharata is said to be three times longer than the Bible. To make matters more confusing, where in soap operas you might find out someone has a twin, in these tales, gods all seem to have hundreds, if not more, incarnations. How can anyone possible keep up? (Maybe there’s an app for that now?)

Over the past few years, some excellent books and CDs have been published and produced that weave these tales. Here are some of the ones I recommend. (You can buy all of these using your Amazon.com account through the YogaRose.net Bookshop and Boutique.)

Stories about the deities

Myths of the Asanas: The Stories at the Heart of the Yoga Tradition
Alanna Kaivalya and Arjuna van der Kooij

This is an outstanding book that came out last year. It’s beautifuly told, beautifully put together, and is about as relevant as it gets, in terms of how the authors bring everything back to the modern Western lifestyle. I remember one day last year when I had just had a horrible, soul-sucking day. I went home, started crying and pulled this book off the shelf. I started reading these stories about gods and mortals in binds far worse than I could imagine, and yet had managed to find redemption and moved on. It was the most calming and reassuring book I could have opened that day. (In addition to the paperback copy, this book is also available as a Kindle ebook.)

The Little Book of Hindu Deities
Sanjay Patel

I picked up this little gem from Moksha Yoga in Chicago when I attended a workshop with Ashtanga master Lino Miele. The author describes himself as an “ABCD (American-born confused Desi (Indian),” even though he was born in the United Kingdom. He grew up in the United States disinterested in his parents’ culture, but was drawn to these stories after becoming an animator at Pixar. Searching for a way to tell these tales while being respectful, Patel made a connection with “Sanrio’s ultracute Hello Kitty designs and thought, ‘Well, there’s a style no one could be offended by.” The result is a handy guide to deities, with bonus sections that provide overviews of Hindu epics, the Hindu chronology of creation and the nine planets. It looks like a book for children, but looks can be deceiving. Publishers Weekly says the book is most popular with teens and 20-somethings.

Ashtanga Yoga The Intermediate Series: Mythology, Anatomy and Practice
Gregor Maehle

The best way I can describe Gregor Maehle’s excellent books on Ashtanga yoga is “heady.” He is thorough, intellectual and esoteric — but without being inaccessible. I picked up his first book on Ashtanga primary series and his newest book on second series for the anatomy details. But the true gift in Maehle’s intermediate series book, in my opinion, is the section on mythology. A table in this book, for example, lists four categories of postures (lifeless forms, animals, human forms, divine forms), along with the dominant guna of those sets of postures (whether tamas, rajas or sattva) and the asanas in the Ashtanga second series that fall into each category. You will get insights from this book you won’t find anywhere else — starting with pasasana, the first posture in second series, and one which we typically hear of as “noose posture.” Maehle picks up where everyone else would stop: “Noose refers here to the posture of the arms, which are thrown like a noose around the legs. Pasha is also one of the thousand names of the Lord Shiva, who is also called Pashaye, Lord with the noose.” The book is gorgeously annotated. And have I mentioned it’s thorough? (In addition to the paperback copy, this book is also available as a Kindle ebook.)

Elephant Power
MC Yogi

Elephant Power, centered around stories of Ganesh, is actually a really fun way to get to know the stories of some of the most famous deities. MC Yogi, whose father initially got him into Ashtanga yoga when he was 18, grew up in northern California listening to Beastie Boys and Run DMC. He has a unique hip-hop style, and he knows his mythical tales. I was pretty incredulous when I first heard about MC Yogi — I can be a total music snob, and I admit it — but he is the real deal. He’s also got some heavy hitters in the kirtan world featured on this album, including Bhagavan Das, Krishna Das, Sharon Gannon, and Jai UttalSee some lyrics and listen to samples.

Flow of Grace
Krishna Das

Flow of Grace, which came out in 2007, is a book and a set of two CDs. Flow of Grace would have to be a large part of a blog post on Hanuman, but the short version might be best described by Krishna Das’ website: “Krishna Das has been singing the Hanuman Chalisa for over thirty years, and on his newest CD, Flow of Grace, he takes us deep into the heart of this powerful prayer to Hanuman, the embodiment of devotion, service, strength, and compassion.” If you’ve never heard the Hanuman Chalisa, you can listen to the samples found online, but I can tell you from experience that you won’t feel the power of the chalisa until you are sitting in a room full of people chanting it — perhaps with someone playing a harmonium. Pick Flow of Grace up to start to understand why the great monkey king is so revered.

The epic tales

The Little Book of Hindu Deities offers this pithy overview of Hindu epics:

The two great Hindu epics are the Mahabharata and the Ramayana. The Mahabharata is a sprawling history of India’s ancient dynasties’ struggle with one another for land and power. It also explains most of Hinduism’s major gods and goddesses. It has been said that everything worth knowing is found within its pages, including the stand-alone portion called the Bhagavad Gita. The Ramayana is more intimate in its scope, primarily following Rama and his small band of devotees in their quest to rescue his wife, Sita. These sacred texts are the cultural foundation of India and the Hindu mythology.

Bhagavad Gita
Various translations 

If you have the time and the interest, it would be amazing to dig into the juiciness of the Mahabharata and the Ramayana. I would love to, but I think I’m being realistic in saying that I don’t see myself getting through these texts in this lifetime. (As it stands now, I already don’t have time to read what I want to read.)  I do, however, hope to find time this year to reread the Bhagavad Gita. I had to read the Bhagavad Gita as a freshman in college, and it’ll be a different book now that I’ll be looking at it from an Ashtanga yoga perspective.

Ramayana: Divine Loophole
Sanjay Patel

I literally just saw this book when finding links for the book of Patel’s that I do have, The Little Book of Hindu Deities (description in the section above). On the strength of that book, I’m going to recommend this book, sight unseen. Here’s the Amazon.com review: “Teeming with powerful deities, love-struck monsters, flying monkey gods, magic weapons, demon armies, and divine love, Ramayana tells the story of Rama, a god-turned-prince, and his quest to rescue his wife Sita after she is kidnapped by a demon king. This illustrated tale features over 100 colorful full-spread illustrations, a detailed pictorial glossary of the cast of characters who make up the epic tale, and sketches of the work in progress. From princesses in peril to gripping battles, scheming royals, and hordes of bloodthirsty demons, Ramayana is the ultimate adventure story presented with an unforgettably modern touch.” I’m going to pick this book up soon — can’t wait to see how it unfolds.

>>If you are so inclined, you can buy all of these using your own Amazon.com account through the YogaRose.net Bookshop and Boutique. 😉

A closer look at Nataraja

The photo at the top of this post is of Nataraja, Lord of the Dance. Nataraja is yet another incarnation of Shiva. Perhaps more than any other deity, Shiva is the one I am most enthralled by — his ashen face, matted hair, his proclivity to disappear to the mountains to meditate for hundreds of years, his stamina to make love for hundreds of years (remember, the gods have a different time reference than the rest of us do), his equanimity, his temper. Shiva creates through the act of destruction. He is a study in contrasts — and most of us can relate to dichotomies. It’s particularly the case for me — on so many levels, dualities and contrasts mark my life and my personality.

MC Yogi has an awesome song about Ganesh called “Son of Shiva.” To understand the son you have to understand the father, so this song is a fun way to learn more about Shiva too. My favorite part talks about Shiva returning from his deep meditation on Mount Kailash:

it was at that time when Shiva returned
not knowing that his wife recently gave birth
when Shiva saw the boy he told him to move
but not knowing who his father was the boy refused
now Shiva’s like this, truth consciousness and bliss
but he’s crazy when he’s angry so don’t get him pissed
feeling dissed and dismissed Shiva started a rumble
an epic struggle that shook the jungle
then out of nowhere Shiva’s trident went chop
and that’s when the boy’s head was cut off

Oops.

But all is not lost. Buy the album if you don’t already have it, and listen to the rest of the story.

There’s much more to know about Shiva (another blog post!) and so much more to know about his particular incarnation as Nataraja. Why is does Nataraja appear with four arms and one leg lifted? And what is that creature he appears to be standing on? See how two Ashtangis, Tim Miller and Michael Gannon, interpret this powerful symbol:

Tim Miller on Nataraja

I remember first reading Tim Miller’s “The Alchemy of Yoga” essay while staying at a hotel in Columbus, Ohio. (It’s always interesting to find a spark of inspiration while away from home, staying alone in a hotel.)  In this quick-read essay, Timji — as his students like to refer to him — talks about how he believes “Nataraja, the King of Dancers, beautifully symbolizes the alchemy of Ashtanga yoga.”

Michael Gannon on Nataraja

Michael Gannon, who uses social media heavily, just posted this link to his recent talk on Shiva about 16 hours ago. In “Shiva Comes to Town,” Gannon does a lovely job of sharing how he uses the symbolism of Nataraja as destroyer to make sense of, accept, and move on from personal and even global tragedies. It’s 26 minutes long. If you’re like me and have a crazy schedule and the attention span of a tweet, let me tell you that it’s worth taking the time to listen. Play it while you’re waiting for coffee to brew, or as your’e whittling down your work email inbox.

I titled this post “Dancing with the Deities (A Not-So-Epic Overview)” because — while it’s rather long (probably too long) for a blog post — it hardly skims the surface of these rich stories. Take advantage of some of the labors of love listed here — whether you’re more into the iconized depictions as in The Little Book of Hindu Deities or into the kind of thoughtful, historical perspective you’ll find in Gregor Maehle’s book. Keep searching and uncover sweet wells of tales not listed here. More than anything, I hope you continue to get on your mat and find inspiration for your practice, and through your practice, however you can.

Photos (from top)
Nataraja: Photo of Nataraja statue, taken at The Yoga Sutra (a New York City yoga studio), May 2011
Aum: Aum at Hilltop Yoga’s Old Town 2 studio in Lansing, Mich., May 2011

>>If you are so inclined, you can buy all the books referenced in this book using your own Amazon.com account through the YogaRose.net Bookshop and Boutique. 😉 


© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.

YogaRose.net Explainer: What’s that pose the guy in the Sunday Times is doing? And how do you get into it?

With apologies to the outstanding Slate series called Slate Explainer — one of my absolute favorite things to read — I’m starting YogaRose.net Explainer to answer your questions about yoga postures seen in popular media.

This past Sunday, the venerable New York Times ran this photo of Silicon Valley success story B.J. Fogg:

(Photo credit: New York Times photo via nytimes.com)

It was a great eye-catching photo. Unless you practice Ashtanga yoga, you might have asked yourself, “What is the posture?”

Perhaps the more intriguing question is, “How does anyone get into that pose?”

What is the posture?

This posture is referred to as ut plutihi, uth pluthi, uth pluthi or utpluthi (oot-PLOOT-tee-he). It’s a Sanskrit term that means “up root” (“uprooting”). This posture appears at the very end of the Ashtanga yoga finishing postures — right before you come into savasana (corpse pose). That means this pose comes just before savasana, in which the effects of the challenging, sweaty practice gets absorbed and infused through the body, mind and spirit. (Not surprisingly, savasana is often cited as the reason why students keep coming back to their mat.)

By the way, this pose is different than the one you might have seen elsewhere. Back in 2011, for instance, supermodel Christy Turlington posed for the cover of Time:

Christy Turlington on the cover of Time (April 23, 2011)

It may seem similar at first, but in this posture, you go into lotus, slide your arms through your legs — and then lift up. This is called kukkutasana (rooster) pose.

How do you get into the posture?

Traditionally, you first head into padmasana (lotus pose). In Ashtanga, the right leg folds first. (In this photo, the left leg was brought in first, which could mean that side of the body feels better for Fogg. But some Ashtangis believe that you should switch legs — bringing one leg in first one time, then switching — to balance out the body.)

You engage your core and you engage your root energetic lock — I think of it as bringing buoyancy to the base of the spine — and, using your breath up, lift. The spine is in flexion, which essentially means the spine curls forward rather than stay straight and extended.

You keep breathing your ujjayi breath to maintain the posture for several breaths — perhaps 10 to 25.

Ashtanga Yoga: Practice & Philosophy by Gregor Maehle describes uth pluthi as: “one of the best postures for restoring energy,” saying that it “eliminates fatigue at the end of the practice.”

YogaRose.net counter-question: Are you thinking your arms aren’t long enough?

If you are, you are correct. Unless you have disproportionately long arms, your arms are not long enough. That’s why the core and the energetic lock are so important. You are getting your arms long enough, so to speak, by shortening the torso — by lifting up out of this posture.

If you think it looks difficult, I would be lying if I said it’s not. It can be very difficult — getting into lotus posture alone is such a challenge for many. On the other hand, I’d be withholding important information if I didn’t add that it’s probably not as difficult as you think.

You don’t need flexibility or strength to get into yoga — you need a mind that’s open to the idea that if you are patient enough, and have the right guidance, you will find some of these seemingly impossible postures to be accessible.

Thinking back to the name of this posture, you might say the thing that has to uproot the most to get into it is our perception that the posture is not accessible.

Got a question for YogaRose.net? Send it my way! Drop an email to ashtangayogarose [at] gmail.com or send me a tweet @rose101. I can’t promise to answer all questions (I do, after all, have another gig besides teaching and writing about yoga), but I will try to at least steer you to interesting answers. (It goes without saying that this isn’t meant to be a step-by-step how-to on yoga. To learn yoga, find a good teacher and get yourself to a yoga class, stat!)

© YogaRose.net and Rose Tantraphol, 2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to YogaRose.net with appropriate and specific direction to the original content.

Be the yoga teacher and adjust my warrior pose!

Ask anyone who seriously practices yoga, and it’s likely they have a nemesis posture — that posture that challenges and frustrates, defying all laws of physics and logic. If postures were ninjas, the nemesis would be the one you meet in a dark alley to duke it out in the climatic fight scene of a movie.

Mine is, I suppose appropriately enough, warrior 1 pose (virabhadrasana 1 in Iyengar yoga, virabhadrasana A in Ashtanga yoga). In Ashtanga primary series, you enter this posture 12 times — and I feel relief with each and every exit. On a good day, I enter the pose with a blend of acceptance and resignation. On a not so good day, I enter with pure resignation or outright dread. It’s not for lack of good instruction or lack of trying. Over the years, I’ve been adjusted and instructed by outstanding master teachers from around the country who are trained in different schools of yoga. They have spent time with me, breaking down the posture and what I’m doing — or not doing. On my own, I’ve studied the nuances of this posture, and I am constantly taking inventory of my body and my thoughts in this posture. I can tell you what the design of this posture is, and I can tell you what to aim for in the legs, hips, ribs, arms, and so on. I can tell you what you should adjust in my body.

And yet my warrior posture still looks like this:

If you are a student of yoga, it might seem like I’m just not fully going into this posture. But believe me, just getting to this point is work. I have to marshal that yogic breath, and from the inside of this posture, it feels as if I am at my edge. There is major resistance in my body and my mind when it comes to warrior 1.

Some poses are just like that, but we learn so much about ourselves by trying to find a space where we can maintain a steady comfort in a nemesis pose.

I’m posting these photos to let you be the yoga teacher and tell me how you would adjust this posture. I realize seeing a static photo taken with an iPhone isn’t ideal, so feel free to ask questions as part of your observations. I was recently at a workshop with Tim Miller, and he put it about as concisely as you can: “A good adjustment starts with a good observation.”

What spurred me to think of this as fodder for a blog post is that applications for Hilltop Yoga’s summer teacher training program are due on May 10. I know a couple people who have already turned in their application, and I couldn’t be happier for them. It’s one of the best investments you can make in your life. I made my decision in 2009, during a weekend workshop on the root energetic lock — mula bandha — taught by Hilaire Lockwood, the owner of Hilltop Yoga. Hilaire has such a vivid way of instructing, and tapping into the subtleties of that energetic lock in which you lift the pelvic floor and spiral your energy up from the base of the spine helped me become friends with what at the time my was my top nemesis posture — chair pose (utkatasana). That one two-hour workshop completely changed my relationship with this posture. (Once utkatasana moved out of that top spot, virabhadrasana moved right into its place. And it has remained solidly there, despite all my attention to it. My struggle with virabhadrasana A runs deeper than more surface issues that can be addressed in other postures.)

At the time, I was really restless living in mid-Michigan and kept thinking there was a way I could get back to California. I jumped into teacher training solely to deepen my practice with this incredible teacher  because who knew? I might be moving at any time, and I didn’t want to miss the opportunity.

There wasn’t a bone in my body that wanted to, or expected to, teach. And yet here I am, teaching at least four classes a week. Life has its course, doesn’t it.

But enough about me. Tell me what you see and what you would do to help me in this posture. Be the yoga teacher.

And if you’re on the fence about applying for the Hilltop teacher training, jump in — become a yoga teacher, even if the only person you intend to guide is yourself.

(Thanks to fellow WordPress blogger over at Evaporation Blues for being willing to miss part of the NBA playoffs to take these shots.)

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