Acro Yoga

 Acro Yoga is a relatively new love of mine. A true Ashtangi, through and through, I thrive on the discipline and quiet strength I find on my mat. But when I'm off the mat... well, let's just say... I like to fly.

 I met my Acro Yoga teacher/partner at Bhakti Fest 2012. Always a warm, encouraging, safe, and enthusiastic teacher, Tim Moylan convinced me to set a little discipline aside and try something new. What I have discovered in my Acro Yoga practice is just as valuable as what I've learned in Ashtanga, and it definitely requires lots of limbs! While Ashtanga has opened a doorway through which I may examine mySelf, Acro Yoga asks me to study how I interact with others.

 To be "successful" in Acro Yoga, I am asked to understand verbal instructions and physical cues while my equilibrium is turned upside down. I am asked to trust the human foundation beneath me. I am asked to find and let shine my own power, balance and grace. I am lifted. I am supported. Then I am reminded to smile. Acro Yoga is trust, communication, union, and liberation. It is also breath and strength and flexibility.

 Now the fine print! I do not recommend that anyone and everyone run right out and practice Acro Yoga. My Ashtanga practice has given me the strength, flexibility, and proper alignment to practice Acro Yoga safely. I also learned from a certified Acro Yoga teacher. I truly believe that it's a very therapeutic complimentary practice to Ashtanga. Just make sure you begin with a strong yoga foundation and a knowledgeable, experienced teacher!

Here are some recent clips from my practice with Tim Moylan at Esalen:




What Is Mysore Practice?

Esalen '11  

Mysore, for me, begins at 6 am when my alarm wakes me. I hit the snooze button and begin the same argument I have with myself every morning. "Maybe I should rest today. I really have been so focused lately. I deserve to sleep in. The air outside the covers is just way too cold. It's probably raining. Maybe its a moon day..." This goes on for at least 10 minutes until the alarm reminds me that its time to make up my mind. On a good day, a mysterious force deep within me starts moving even as I protest, and the next thing I know I'm fumbling for my shoes in the dark.

By the time I get to the car I have accepted my fate and I start to take credit for my magnificent devotion as a student. I have got to be racking up some good karma for this! I turn up the radio and roll down the windows. It's time to be conscious. The fresh, crisp air connects me to my breath. The whole city belongs to me at 6:30 in the morning. No angry drivers. Wide open roads. A blanket of quiet peace enfolds me.

I shuffle my inevitably stiff and sore body into the shala and resume the argument. "Someone's in my spot. There's a substitute. It's too cold. It's too hot. There's still time to leave before anyone notices." Once again I feel a gentle nudge from that steady, strong place inside. I got this.

I roll out my mat and shuffle around a bit until it is clear even to me that I am procrastinating. Then there is this moment at the top of my mat when my toes come together and my body lights up at full attention. I turn to my breath and chant the Invocation to Patanjali sweetly, humbly in my head. I am here in the present moment and my breath and this practice are all consuming.

Surya Namaskara A brings an awakening of my muscles and joints. Surya Namaskara B ignites a fire and loosens my tension. The sound of the communal breath soothes me. The cold winter falls away and I am gently held and supported by every other practitioner in the room. From this place I begin meandering along a path of 60 or so postures. Some how I usually manage to avoid forget one or two. Luckily in Mysore someone always happens to be watching when I make a mistake.  I trust my teachers. Their  guidance encourages me. They keep insisting I can do this. All is coming.

Sweat. Breathe. Be here now. I am confronted with myself by myself. I take inventory. Where are my weaknesses? I practice bringing strength to them. Where am I injured? I practice healing myself. What is hindering my balance? I cultivate firm stillness. Am I breathing?   "I can't do this. I'm tired. I hate this pose. The girl across the aisle is way better than me. I really should be better at this by now." Just keep going. I begin to love that determined piece of me. I must remember to listen for that voice when I'm caught up in the struggles of life off of my mat.

Savasana. Corpse Pose. The conclusion of physical effort. I am rubbery and vibrant. My body sings to me in gratitude. My mind is calm and clear. There are sounds of popping floorboards, deep breathing, and quiet instruction. I take it all in for a moment and then let it go. I dive into my Self.  I witness exploration and restoration, expansion and ease. Just when I think I could stay here forever, the sounds in the room come back, or the clouds outside part and guide me back to the room with light.

There are smiles and hugs in the lobby. These crazy people understand me. They got up at 6 am too. We are bound by a practice that few have the discipline to maintain.

I shuffle back out the shala door at around 9:15.  What a long journey I have made since 6 am. This is Mysore practice.

Inverted Back Bends

I am a huge fan of enlisting gravity to help open my spine gently. Two great postures that do this for you are forearm scorpion (vrscikasana) and handstand scorpion (taraksvanasana, also commonly referred to as vriscikasana b).  Here's a tip to help you safely get the most out of these inverted back bends.  Once you're inverted, resist the temptation to bend your knees right away. Keeping the legs straight, active and strong while you enter your back bend keeps the pelvis properly aligned and tunes in lots of supporting muscles. This allows you to ease into the back bend with lots of balance and control. Push the ground away with your hands and lift the crown of your head straight up. Start to reach out behind you with your toes, keeping the legs straight. Spend at least 5 breaths there, more if you like. Then bend your knees and strongly activate the hamstrings to pull the toes in toward your head.  Feel free to use a wall to play with these techniques. If you don't already practice handstands and/or forearm stands, don't start with this pose! I should note here that the exit I use in the video is not a proper exit. Don't try it on a hard surface. It feels nice on sand :)

Astanga Vs Vinyasa | What's Right For You?

  Lately, Ashtanga yoga seems to be popping up around every corner, or at least at the fringes of every yoga studio’s regular class schedule. Maybe the buzz has piqued your interest, and you’re wondering if you should give it a try. For some reason, there seem to be a great number of yogic wallflowers hovering about the sidelines, flirting with the idea of discovering Ashtanga yoga, but afraid to jump in and participate. My theory on this puzzling phenomenon is that the unfamiliar is almost always intimidating. Since I happen to be passionately in love with both Vinyasa and Ashtanga yoga, I thought a little casual introduction might help hesitant yogis find a bridge between the two styles and encourage some healthy exploration.

Okay, first, what the heck is the difference between Vinyasa and Ashtanga? Simply put, Ashtanga yoga is a traditional series of postures done in the same order every time. Also very simply put, Vinyasa is like freestyle Ashtanga. The yoga you do when you walk into a “flow” class is Vinyasa. It can be characterized by flowing movements, coordinated with deep focused breathing, and it’s often accompanied by music. Ninety percent or more of the poses you do in a flow class are the same ones you’ll find in an Ashtanga class. The major difference is the creative license that the Vinyasa teacher takes in building the sequences and varying the pace between poses.

So what should you expect in an Ashtanga class? Well, let’s call it structure. You know exactly what to expect from every Ashtanga class. Here’s a link to the: Ashtanga Asana Sequence. Sound repetitive? Yep. It is. Sound boring? Ah, now that’s where you’d be wrong. Maybe the reason the Ashtanga yoga has come to be intimidating to yogis who haven’t tried it is because it is known as a very intense and powerful practice. Let me clarify here. If you are physically capable of taking a Vinyasa flow class, you are physically capable of taking an Ashtanga class. You may, however, find the Ashtanga class to be more intense because it has a way of bringing you deeper within yourself. With no music in the background, you hear your own breath and the instructions of your teacher more clearly. There are fewer distractions, and a more singularly focused energy flows through the room. You’ll also notice some traditional accoutrements such as a chanting the Vande Gurunam at the beginning of class and some Sanskrit counting- neither of which are you required to know.

Essentially, those are the most noticeable differences between an Ashtanga class and a Vinyasa class. There are some other differences beneath the surface that tend to create a personal gravitational pull toward either Vinyasa or Ashtanga yoga styles. Generally speaking (and in my humble opinion), those who practice yoga for the sheer fun of it, or for an occasional stress reliever may find everything they’re looking for in a Vinyasa yoga class. Practitioners who seek a transformative experience or who wish to integrate yoga into their lifestyle often find Ashtanga to be a more satisfying practice. Why? Well, in the interest of keeping it simple, Vinyasa is about breathing and flowing. It is often referred to as a moving meditation. Ashtanga yoga means eight-limb yoga. Only one of those limbs is asana (the physical postures). The other seven limbs are about living life in a kind, pure manner, breathing, focusing, meditating, and essentially attaining a persistent state of bliss. Again- way simplified, but you can probably imagine how a person who seeks to learn how to bring yoga into their life off the mat might find more fulfillment through Ashtanga.

My teacher, John Salisbury, says Ashtanga is like school, and Vinyasa is like recess. I love this analogy! Practiced in combination, you achieve balance. So if you want to know which style of yoga is better, or which style you should be practicing, you are really the only one who knows the answer. What are you looking to gain from your practice? Your answer may vary from day to day. In that case, do what both styles teach you- do what feels good.

I practice and teach both Vinyasa yoga and Ashtanga yoga in Phoenix and Tempe, Arizona. I’d be honored to see you in my class. Please visit my schedule to find a class that works for you. I update often, and am expecting to add a few classes this fall, so please check back often!