Behind the scenes!
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Today after practice we had our monthly assistants workshop at the school and welcomed Daria, Thian and Peter into the assisting team, starting with the basics of practice: helping a student to access the sound breath and explaining its benefits, helping a student to access their lungs (and breath) more fully, the principles  of samasthitih and how those principles come back in all asanas, and teaching a beginner sun salutation A - a full program for their first workshop! Lovely to have you three supporting the school, you will see them in Mysore class with me once a week observing and starting to assist.

Here Thian is helping Daria to access her lungs more fully, and thus breathe more fully. 

Then when Elena and Klazina joined we discussed observations during class, how to teach bhujapidasana,  kurmasana, headstand and headstand preparations and what to watch out for, while also reviewing adjustments on different poses. Always love coming together with you all and sharing ♥️ while also building more and more depth and ground at our school with a stronger assitant team!

About once a month I offer a long session of Yin and Restorative Yoga. Today I want to describe a few of the benefits of this deeply nurturing and healing practice. I call yin & restorative yoga an advanced practice as it is a practice of slowing down and being rather than doing - which is a true skill in our fast-paced, overachieving society. An advanced practice, yet accessible to all. 

Most of us are "programmed" to do a lot. Doing a lot gives us a sense of being productive and in control - and without a doubt: getting things done is important. Yet, fueling ourselves with that extra coffee day by day, running on ambition checking our long to-do list - all can be a manner of avoiding unwelcome discomforts and feels. The practice of yin & restorative yoga asks us to slow down and direct our attention from all outside focus and doing towards our inner landscapes and settle in with being just ourselves. Slowing down and not-doing helps us to gain literacy about our inner landscapes while it also helps us to face and befriend what we are avoiding about ourselves. It allows us to explore, learn and take care of the whole of ourselves in ways we are not accustomed to - allowing more space for the whole of who we are.

Befriending the whole of who we are is an essential asset towards healing.

Notably, yin & restorative yoga creates conditions for our relaxation response to kick in. The relaxation response is a neurological response leaving us with the sense of feeling safe which initiates the body's self-healing processes. This - the embodied sense of safety - is utmost important in a world where most of us are overloaded by tight (work / family) schedules, high expectations (mostly our own), worry, and technological advances that when their use is not moderated hijack our attention - and thus a world where for most of us the fight-or flight response (sympathetic nervous system) is chronically stimulated and periods of real rest are very sparse. Thus, by creating a situation, such as in yin & restorative yoga, where the body understands it is safe, we change from worrying about "staying safe" to activating the parasympathetic nervous system thereby strengthen the longterm health systems, such as immunity, digestion, repair, reproduction and reflection.

Importantly, through using long-held supportive resting poses in yin & restorative yoga and their accompanied embodied sense of support and safety the skill of conscious relaxation is cultivated. 

Conscious relaxtion is different to sitting on the couch with our attention on whatever netflix throws at us. Moreover, this practice allows us to discover where we hold unnecessary habitual tension in body and mind while creating space to release it.

Let's state that again: yin & restorative yoga helps us discover where we hold tension.  The actual effort in this practice is the willingness to look at where and how we are holding tension.  This willingness helps us find room for change, we allow a letting go of all muscular and mental effort (both of which most of us  favor and already overengage most of the time) - thereby we let go of control and plans - and allow to be present, embrace and acknowledge what 

is (not what has been or could be, but what is) which enables a deep release on various levels of the body. 

​These here are just a few of the benefits of yin & restorative yoga. Those who have been to my workshops know how enthusiastic I can get to explain the effects of certain practices herein on ​ our physiological and mental wellbeing..., the effect it has on fascia, the link to eastern traditions of medicine ,.....  (may be another few chapters soon).

It is always a pleasure to offer and share about this practice, witnessing bodies, faces and self-talk softened much during a session - oftentimes receiving an e-mail a few days later where a participant shares about powerful insights they have gained during such a practice.  

​The next long yin & restorative yoga session I offer comes up Sunday, March 3, 11.00-13.30h - there are still a few spaces available (you can register here or for a later session here).
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I also appreicate if you leave a comment on how this practice has possibly affected you.

The vinyasa count is originally an integral part of our practice and is a great tool to harness awareness to the present moment experience. Oftentimes practitioners find it daunting to learn it. I'd say, give it a go really (see my recommendations for starting below) applying the count changes your practice experience and presence with each in-and-exhale, provides a more spacious and fully embodied awareness of and absorption with the "now" and a visceral understanding of the cyclical nature of all things, and that the process of in and out is just as important as being "there".

A little interlude:
In this fast-paced high tech world where we find ourselves oftentimes cognitively overloaded with the top 5 things on this or that (on our news feeds) - next to the newest superfood to eat to prevent signs of ageing like wrinkles (what's wrong with ageing and wrinkles, I think it's great to be able to get older! Thumbs up for every birthday we can experience and every wrinkle of experience lived!!) and how we should look and be to be accepted by others. Most of us are easily sold on obtaining certain external (beauty) standards as collectively most of us don't feel worthy  of connectivity, and feel we are only worthy of connection conditionally, when we attained something, e.g. a certain beauty standard, or job, or even relationship -  rather than granting ourselves the greatest freedom there is, to be ourselves and feel worthy from within - short side note: Yoga will help you much with your feelings of self-worth! :)
Uhm - where was I ??? Vinyasa count!  The vinyasa count symbolized that there is nothing to obtain. Everything is cyclical in nature, and how we enter and exit, how we get into and out of situations  / interactions / poses.... bringing awareness to the process of transitions (entry - there - exit) can really be something magic and unraveling.

The mat is a true playground for us to explore how we enter and exit situations, joyful ones (your favourite pose), scary ones (bhujapidasana anyone in their first couple months?), ambivalent ones. In our practice, we can choose to being present in those transitions, and explore what qualities are brought out in us when we try to be really there with every in-and exhale.

The ashtanga vinyasa system invites us to use its inherent vinyasa count, thereby focusing the mind on each part of getting in and out of the state of the asana (when we hold the asana for about 5 breaths) instead of letting our mind entertain us with thoughts about the last asana, or what happened last night  (past) or may be what is still to come in the practice (or what to make for breakfast) (projecting in the future) - or whatever stories our mind wants to tell us.

Learning the asana count really opened a new dimension for practice for me, it is great tool to harness my mind in the present moment, while also helping me understand viscerally that everything is interconnected and cyclical, coming and going; something is created - expressed and then ceases again, then something new is created... On the practice gournd itself, every asana starts and finishes in samasthitih (while we move around our center, expand and retract, in-and exhale).  

The vinyasa count also is a means of pitch and rhythm in practice which parallels a manta, while linking breath, movement and mudra. A moving mala.
 
Gregor Maehle described vinyasa as this:
“Sequential movement that interlinks postures to form a continuous flow. It creates a movement meditation that reveals all forms as being impermanent and for this reason are not held on to.” 

In a nutshell the vinyasa count:

• Increases focus and present-moment awareness
• Facilitates meditative state
• Deeper understanding of asana
• Clear structure provides creativity and space within the structure

About two years ago we had our last vinyasa count workshop, I'd really like us to study it more and pick it up and make it part of practice. Hereby I wanted to come back to the vinyasa count as I find it a most wonderful tool for harnessing concentration on the present moment in practice (which trains the mind and makes it easier for the mind to find present moment focus outside of practice). To study it, like in the Mysore style, don't overwhelm yourself, take baby steps. Below is a video of me in Surya Namaskara A with the vinyasa count at each position (note that I don't stay in downdog for 5 breaths here. Also note, I made this video last April, and yes, I find it daunting to post videos of me, but hey: maybe it can help you understand the count!)

Familiarize yourself first with the count to 9, this will get your through Suryanamaskara A (see video) - practice this for one week whenever you practice your surya namaskara A - after one day you most likely have it!

Then familiarize yourself with the count to 17, will get you through Suryanamaskara B (I may post another video, lets see how I recover from this one) ​

In our practice, whenever I teach you a new asana I convey it in the count during class but I feel that oftentimes this integral aspect of the practice still gets lost in transmission.  So hereby I'd like to stimulate you to bring your awareness to this gem of mind harnessing.

Any comments / feedback are appreciated here or in class.

In the last weeks I was in India practicing under the guidance of the wonderful teacher Sharmila Desai in her beautiful and earthy shala Ashtanga Yoga Morjim. Taking this time, stepping out from daily responsibilities, not having plans for the day besides practice in the morning (the only similarity to my normal life, although I mostly practice alone at home), the calm and peaceful guidance of Sharmila, the healing power of all other practitioners breathing next to me, the sounds of abundant nature around, swimming in the Arabian Sea...was utterly sourcing and insightful for me: it allowed me to just be while not trying to be anywhere in particular - there was much time and space to let things unfold and to see a lot about the practice, and how much it has given to me and those around me.

One day after practice I came to reflect on how much has changed for the better in my life since I had started with this practice many years ago and how grateful I am for this practice and that I took and take it serious - this practice truly does transform and there is something to "tada drastuh svarupe vasthanam' - knowing / seeing your true nature.

In my past I was much driven to achieve outward goals and outward success leading to many titles and hard-to-achieve-trophies, I also could be found at any event and party (I know...if you didn't know me then this really does seem like I am writing about someone else....), didn't want to miss a thing and wanted to know (and liked by) everybody. I was pretty much all out there and my worst critic, I pushed my body and mind to perform at high stakes, analyze and rationalize (no pain no gain was something I ascribed too) while I had a rather poor relationship and understanding with and of myself and my true needs.

Lastly, not to forget, the observation of newcomers how powerful it is to learn the practice at one's own capacity and breath, all under one-on-one guidance with a teacher, herein really working together with a teacher. In our practice one learns the practice, step by step, with one-on-one guidance from a teacher while others do their practice in the same space.

One starts with the very basics....and slowly slowly practice reaches deeper levels and although still receiving guidance from the teacher, the practitioner also learns to be independent of the teacher. This requires a basic willingness to learn and be present rather than following a script and be led. It requires that the practitioner is doing her/his work, it makes the practitioner an agent rather than a follower.

This is very very powerful. We all have different bodies, minds, histories and needs - with a one fits all approach (which can be ascribed to frontal teaching, aka: led class) it's (more) difficult to scratch below the surface, cannot attend/start to understand their personal needs and really come to harness self-knowledge that comes from learning the tools and applying them yourself.  Everyone has a unique path, the same tools don't work for every path and may need to be adapted according;y.

Thus, the relationship between practitioner and student and the working together is very important for the process of yoga, to come to self-understanding and self-knowledge.  In some yoga studios (notice also how I call them studios and not schools) teachers don't even know the names of their students, the student's history (of possible illness and or injury), in most yoga studios there are 24/7 classes where different teachers teach their (led) classes and students attend to different classes / teachers ... so there is no way to really establish a student - teacher relationship, to know the students' needs. I am not saying that these classes are not beneficial, but it is inherently a very different way of teaching, being and learning. In our practice it is utmost important to see the person in front of us and to teach to the unique needs (and not to the ego) to who is in-front of us, this requires commitment of practitioners and teacher, of the practitioner to show up regularly and to do the work and of the teacher to be fully there with the practitioner and serve them as best as possible.

In modern society with all our convenient technologies, with our high standards of living and often-times exorbitant expectations on ourselves and the world around us, in this society where it is made easy for us to merely consume good and experiences and be out there with all senses, in this modern world it is utterly beneficial and powerful to take a little time every day to be and serve ourselves in the most basic yet powerful way. To be with our breath and listen inwards.

I often hear people say but how can I practice if I am restless or not calm already?
To start to practice one doesn't need to be in any particular way, one doesn't have to be calm, strong, flexible or young.
To start one simply has to make the choice to give some time back to oneself, to make that a frequent priority regardless of how one feels...
and the rest will come.

Most people start practice with an underlying sense of something in life being unfulfilled / some sort of disbalance / some sort of seeking for meaning and peace.
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No one ever started practice feeling all zen.

A healthy and joyful new year to all.  May this year be filled with all the treasures of the heart you may wish for.

I will write more about my wonderful experience in Sharmila's shala soon. Yes, I highly recommend practice there. Sharmila is a wonderful teacher and cares, she allows you to just be you, and the school and her teaching reflect that all is already inside and complete.

In the past weeks we made our way through the names of the fundamental asanas! So... now it's time to get to the names of the primary series. Today we will start with the name of the first asana of the primary series. Excited? Alright! Here we go!  

HUZZAH!

All these words have popped up before in the fundamental asanas. I am sure you can actually puzzle this together yourself  - I believe in you!

Thus, before checking out the name.... go back to the fundamental asana names, I am sure you can easily puzzle this one together then! For checking whether you got it right, you can then (not before) scroll down below the photos.

Demonstrated above very purry and graciously, with correct drsti ;) -  Nick the Cat - as featured by this amazing calendar (and resource)   -and below  me at home practice.

What do you think about Nick? 
​I think he's got it all figured out!

Extended Hand-to-Big-Toe Pose

Utthita = extended
Hasta = hand
Padangustha = big toe
Asana = pose