3 simple tips to improve your yoga photos.
Read MoreRaja Kapotasana
Winter Inspiration
There’s nothing quite like the feeling you get when an expert teacher believes in you. They throw you challenges, and up the ante a little at a time, acting as if each new level is no big deal because they knew you could do it. Then you find they were right. They keep each new lesson playful and fun, so that fear gives way to excitement. Their experience and skill is obvious . Just by observing them, you can learn to model their skills and improve.
Today I’m writing on a plane returning home from an epic adventure to Banff, Canada. As I reflect on the never-ending highlights of my trip, I have to laugh at the difference between what I expected and what actually occurred. I expected to appreciate the beauty of nature and the company of a ski friend I met on my first trip to Banff. What I couldn’t have anticipated was just how exhilarating it would be to attempt to keep up with my 70 year old friend, teacher, and expert skier, Dennis, who I swore more than once must be trying to kill me!
I skied terrain I have never before attempted, and I did it in temperatures as low as 4 degrees Fahrenheit. I skied through boulders and trees. I skied sheer cliffs with big powdery moguls. I skied along a snowy ridge on a path just wide enough for two skis that led to the ski area boundary and a breathtaking vista.
The first day I fell several times (into powdery pillows of snow). The next day I fell a little less. The next two days consisted of much more confidence and skill, with a healthy dose of terrifying new challenges thrown in for good measure. All four days were spent with a smile plastered across both of our faces.
My dear friend and mountain guide often paused and (with a mischievous grin) reminded me to stop and take pictures. What he really meant was, we’re going to take off our skis, sink into hip deep snow, climb up on a boulder, and try to do a yoga pose in our ski boots! He was also fond of saying, “Let’s take a nice long cruiser,” which I came to discover was usually code for “If I told you this trail was going to be this hard you would have been too intimidated to enjoy it.”
When the first ski day was over, I began planning my aprés ski jacuzzi soak and early bedtime. Silly me. Dennis had other plans. He was up making delicious dinner. On evening two we attempted to ice skate on frozen Lake Louise. Without ice skates. Evening 3 he hauled me along on a surprise 4 mile moonlit trek through Banff along the Bow River and through the beautiful Banff Springs Hotel, followed by drinks at an Irish Pub. He was ready to ski first thing in the morning. I kept trying to hit the snooze button.
I truly hope that at 70, I can inspire as much confidence, playfulness, and exhaustion in my friends and students as Dennis does. I also hope to take on the world and the winter with as much gusto and good humor. That is, of course, if Dennis doesn’t kill me first on one of our next adventures!
Here are some of the awesome photos I caught while trying to document my epic journey. Unfortunately cameras never catch the pitch of the hill, the chill in the air, the sound of the snow, or the joy that comes from merely standing there in the moment sharing your amazement with a friend.
Preparation For Back Bending
The videographer in me likes to keep things short and sweet. I have bored my share of innocent bystanders with lengthy depictions of some vision I had that I just had to share with someone else. This explanation is your warning. This is what I consider a boring video. It's more than 15 seconds long and documents a progression of unimpressive movements that eventually culminate in something really cool. You may want to just skip to the end if you're looking for a demonstration of "advanced" asana.
Okay, you've had your disclaimer. For the geeks that are still with me, I made this video for you. You asked me how it's possible for me to have a big back bend and a strong inversion practice. You asked me what postures and progressions would lead you to a happy back bend. Besides the obvious answer (Ashtanga) my typical answer is a marriage of yoga and acrobatics, discipline and play. Solitary physical strength and interpersonal surrender of ego. This is reflected in my asana practice. My baseline is Mysore. I build other aspects of my practice alongside it. Most of my videos are of extra curricular play.
This particular video happened after I was stuck in the car for a couple of hours and every muscle in my hips felt like it was glued to the bone, especially the psoas. I had about 30-40 minutes to stretch before getting right back into the car for another couple of hours. I challenged myself not to cut to the juicy, exciting bits where I look like I just walked in the door and jumped into an enormous back bend. Rather, I thought I'd show you my preferred path to get to that juicy, exciting back bend.
And I thought I'd include the follow up video that happened after the warm up; kapotasana and handstand scorpion.
What I Learned At Acro Camp
Strength and flexibility are first a practice of the mind, then a practice of the body. Confidence, determination, and sensitivity are the elements that must be present before feats of high-level strength and flexibility can be experienced consistently. Physical strength and flexibility can be increased gradually over time. The trick is learning how to channel what you already have. Strength is all about will. Flexibility is a practice of letting go. There is no way to quantify how much will you can have or how much you can let go. Once this infinite potential is realized in the mind, the athlete is ready to train the body. ~Jason Nemer (Founder of AcroYoga)
When I saw that Jason Nemer, Jason Magness, Chelsea Magness, and Lux Sternstein were hosting a 5 day advanced AcroYoga immersion in beautiful costal Oregon I jumped at the opportunity. I saw a video of the prerequisites (https://www.youtube.com/watch?v=Lv_ljaSyxag&index=2&list=FLmjv2_3hJaRTrGFxb9xro1A), and felt proficient at all but one or two skills that I hadn't attempted, but figured I had in the bag. I didn't really read the fine details. What I experienced when I arrived was quite an awakening.
I was surrounded by 40 or so of the most talented AcroYogis I've ever have the pleasure of observing. Two of them live right in my neighborhood and I I'm thrilled to have connected with them! The connections made in the AcroYoga community are strong ones and they spread far and wide like a huge family.
I had the pleasure of getting to know Jason Nemer, a truly inspiring individual who created the practice of AcroYoga with the intent of developing and supporting that very community. During our first conversation I noticed he was wearing a t-shirt that said Soul Rebel and was made by a clothing label that I hold dear to my heart, Spiritual Gangster. I soon discovered that he taught AcroYoga to an individual I have great respect for, Geshe Michael Roach. These common roots and the philosophy Jason shared were enough to convince me that he is a really great teacher and person with pure intentions and vast experience, but when I saw him stand on his hands and shoot a basketball backwards with his feet in the air and a smile on his face, I decided he's the guy I want to learn the practice of individual and partner acrobatics from. I have yet to scratch the surface of what he offers in the realm of therapeutic and Thai massage techniques, but I have set a goal to learn much more.
I also got some really solid advice on slack lining from Jason Magness. I plan to integrate slack lining into my regular practices of Yoga and AcroYoga. So far through his advice and my exploration I have learned that standing or walking on a slackline isn't just a practice of balance, it's a practice of stillness. It requires breath and bandhas and demands that the mind become singularly focused. It's an excellent compliment to Ashtanga.
I was continually inspired by Chelsea Magness's athleticism and seemingly boundless energy. She is also a great teacher who is very articulate in explaining what flyers need to focus on and how bases can help them accomplish what they're attempting.
Lux Sternstein was stellar as usual. Quick-witted and always entertaining, Lux keeps what is very challenging and potentially frustrating training light-hearted and positively oriented. His talent and physical versatility are always inspiring his student to reach for their highest potential.
The friends and partners I was blessed to work and play with lifted me up not just physically, but emotionally as well. I was greatly challenged by many of the skills I learned and had the unpleasant good fortune to bump head first into my ego. I struggled with not feeling "good" enough and struggled even harder to share my self doubt with the friends who surrounded me. They each expressed confidence in my strength and skill. I trusted them with my life to attempt high flying upside down feats of balance and strength. But when it came to expressing my own self-doubt and believing in their confidence in me, I hit a wall. It shined a light on a part of me that I wasn't expecting to look at. I am grateful for their patience with me and all the support they offered.
Seeing these four teachers work and play together and being immersed so intensely in the AcroYoga community really expanded my understanding of the true heart of AcroYoga. I have returned from camp inspired and oriented toward a new goal, certification in AcroYoga. As always, I'll be sharing my skills every Sunday at Swami's Seaside Park in Encinitas. I will also continue teaching a monthly partner yoga workshop at Carlsbad Village Yoga and Fitness. In the short term, I will be joining the AcroYoga organization as a "Jambassador". Hopefully by the end of this September I'll officially be teaching AcroYoga!
Ashtanga friends are amazing, too. They go through the same joy and misery you experience day in and day out, breathing through it all on the mat next to you. There is a strong bond and a wide open attitude of acceptance in Ashtanga communities. We are all family and we lift each other up. This photo was taken by an Ashtangi friend who is as dear to me as a sister, Agathe Padovani. (google her, she is and amazing photographer and filmmaker!) This was my first successful attempt to catch my heels in this challenging pose, kapotasana. Agathe's encouragement and positive energy got me there!
Ashtanga VS Vinyasa, Part 2
I wrote an article about the differences between Ashtanga Yoga and Vinyasa Flow Yoga in 2011. I've recieved a ton of great feedback about it, especially over the past few weeks. Recently I decided to go back and reread the article. After 2 more years of practicing and teaching yoga, a second teacher training, and an Ashtanga Yoga Confluence attendance under my belt, I have discovered some further differences that I feel are worth sharing. So while I still stand by my first article as a nice summary, my hope is that Part 2 offers a deeper insight to the yoga practitioner who is curious about Ashtanga yoga.
On the surface, the obvious differences between Ashtanga yoga and Vinyasa flow are as follows:
Vinyasa Flow doesn't follow a predetirmined sequence. Traditional Ashtanga always follows a set sequence, though some Ashtanga studios offer a non-traditional form of Ashtanga class often referred to as "Improv" or "Intro" that vary from the sequence.
Vinyasa Flow room temperatures are often above 85 degrees. Ashtanga rooms are usually at or below 80 degrees.
Vinyasa Flow classes are usually accompanied by music. Ashtanga classes are not.
Vinyasa Flow classes often vary the length of time you remain in a pose. Ashtanga poses are held for 5 breaths, except for some of the finishing poses which are held longer, but are still measured by a consistent number of breaths.
Vinyasa Flow classes usually vary in length from 60-75 minutes. Most Ashtanga classes are either 90 minutes or 2 hours.
Vinyasa Flow classes are usually taught using English interpretations of Sanskrit pose names. Ashtanga classes are taught in Sanskrit and traditionally include a beginning and ending mantra in Sanskrit.
I think that about covers the superficial differences fairly well. I considered adding that you're more likely to smell lavender oil in a Vinyasa Flow class, and tiger balm in an Ashtanga class, but that may just be splitting hairs. Now let's cover the sublter differences, the ones that really set these practices apart. The heart of the matter.
Have you ever stood in the cleaning aisle of the grocery store and wondered whether to buy the regular soap or the concentrated version? Well, the comparison between Vinyasa Flow and Ashtanga yoga is a lot like that. Ashtanga yoga is a pure and potent practice. Vinyasa Flow results may vary.
I can hear cries of objection from the truly wonderful Vinyasa Yogis I know on the other side of this screen. Don't get me wrong. Vinyasa Flow yoga is a completely valid, absolutely worthy form of yoga. It offers many benefits. It even offers many of the very same benefits that Ashtanga offers. It is, after all, derived from Ashtanga yoga. But, and you knew there'd be a but... it is a diluted form of Ashtanga yoga.
And while I'm splitting hairs, a personal Mysore practice is a more powerful, potent teacher than led Ashtanga classes.
(see my Mysore posts for an explanation)
In case you'd like to see the original Ashtanga Vs Vinyasa post
Gopala
Why could Krishna be called a cowboy? A lesson about Krishna and bhakti from Tim Miller and a beautiful Kirtan offering, Gopala, with the Panca Vayus.
Video Yoga Practice Diary #4
Video Yoga Practice Diary #3
in Video
This week's location is Swami's beach, in Encinitas, California. Music by Kate Earl, Lupe Fiasco, Melanie Fiona, and G Love and Special Sauce.
Video Yoga Practice Diary #2
I've been experimenting with watching my own practice for a while. It literally helps me SEE areas I can improve in. My goal is to post highlights of my practice whenever I have a chance and hopefully see improvement in each post. Maybe watching me grow will encourage others to reach for their potential. As you can see, I enjoy my practice, and I work hard as well. I am faaaar from perfect. These little practice diaries are not meant to instruct, just to inspire, document, and share some of my favorite music. Namaste!
Video Yoga Practice Diary
I've been experimenting with watching my own practice for a while. It literally helps me SEE areas I can improve in. My goal is to post highlights of my practice whenever I have a chance and hopefully see improvement in each post. Maybe watching me grow will encourage others to reach for their potential. As you can see, I enjoy my practice, and I work hard as well. I am faaaar from perfect. These little practice diaries are not meant to instruct, just to inspire, document, and share some of my favorite music. Namaste!
Ashtanga Yoga Confluence 2013
I know many friends and readers who would have liked to attend the Ashtanga Yoga Confluence this year, but couldn't make it. Good news. I'm bringing you the video highlights!
The panel discussions were absolutely priceless. David Swenson made me laugh so hard the video shakes sometimes (sorry about that:). Tim Miller and Eddie Stern could also easily entertain for a living. Nancy Gilgoff and Dena Kingsberg were mesmerizingly powerful Ashtanginis. Nancy was ferocious but loving, and Dena was like your Fairy Godmother incarnate.
I implore everyone to take the time to hear the words of these brave pioneers of yoga. They traveled to a country and culture that were completely foreign to them, where they didn't feel particularly welcome to learn a practice they had mostly only read about, from a teacher who didn't speak English. As Westerners, they were expected to learn more, progress faster, and maintain greater focus than Indian students.
Through their panel discussions, Tim, Eddie, David, Nancy, and Dena brought Pattabhi Jois to life for those of us who will never meet him. They answered questions about yoga, traditions, history, science, and life. Each has their own unique personality and perspective. The thread that weaves them together in friendship is yoga. Looking at them, I felt like I was looking at the first bunch of YTT graduates in yoga history. They were so happy to be together again and delighted to reminisce about their teacher. They reminded us of the importance of sangha (community) and they made a beautiful example of the love, acceptance, compassion, and support that is inherent in a community that practices yoga beyond the mat, in their own hearts.
Here's a link to the Ashtanga Yoga Confluence 2013 video playlist on my channel, Amanda Manfredi. More videos will be added as I process them!
Natarajasana Tutorial
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?
in Yoga
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
in Yoga, Video, Uncategorized
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 :)
Dave's Crystal Bowl
How Many Yoga Teacher Training Hours Do You Need, And Who Should Train you?
Cheryl's Yoga Sutra Class
How many yoga teacher training hours do you need? The answer is quite simple... as many as you can get. I am a brand spanking new 500 hour level graduate of Authentic Yoga Teacher Training at Dave's Ashtanga Yoga in Scottsdale, Arizona. After graduating from my 200 hour teacher training, I gave some thought to best time to pursue my 500 hour certification. I was advised to go out and teach for 6 months or a year, practice what I had learned, then consider a 300 hour program. It was great advice. This time around, I haven't asked whether I should consider more teacher training because I already know the answer. Absolutely!
In your first teacher training, you learn how to practice yoga properly by learning how to teach it. Then, most likely, you go out into the world looking for anyone who will let you teach them. Bless those people. You will make all kinds of blunders with them before you begin to discover your own ease and grace. Be open to feedback. Your students are your teachers, too.
After you've fumbled around enough to begin to know what you're doing, head back for another teacher training. A 300 hour program is great. The more time you commit, the more time the information has to sink in. And it's a lot of information! Now that you know how to instruct asana, it's time to delve deeper into yoga. Find a program that will teach you about the Yoga Sutras, Bhagavad Gita, Ayurveda, Sanskrit, the Ramayana. Those teachings will save you from falling into the masses of new-agey yoga teachers who spend the whole class reminding you to "Open your heart and mind to the flowing peace and love of the earth while raising your vibration and finding your soul in your inner-upper left heart chakra".
Then you can start teaching yoga- the cessation of the fluctuations of the mind. It's not flowery or particularly comfortable, but you will heal people. And in doing so you will also heal yourself. I'd love to tell you how your next teacher training refines you, but I haven't had the personal experience to share with you beyond 500 hours.
My speculation is that with each concerted effort to improve your teaching, you will further absorb the very lessons you hope to share with your students. What could be more gratifying than passing along your knowledge? How about expanding the pool of knowledge you make available to your students? I plan to do another teacher training. I hope to do 10 more teacher trainings. I'm beginning to feel a pull towards India!
All teacher training programs are not created equally. Do your research. Some questions to ask: Who teaches the program? Who are the teachers' teachers? Do they speak/teach Sanskrit? How long have they been teaching? What style/styles do they teach? Do they cover the eight limbs of yoga in depth? If you find a studio that is driven less by profit and more by a true desire to educate, you have found a rare gem. That's who you want to train you. That's not to say that successful studios are bad in any way. Just make sure that monetary profit and/or ego gratification are not your teacher's primary motivation.
Don't settle for geographical convenience either. If there's only 1 yoga studio in town, and it doesn't feel right to you, travel. It's not frivolous spending to travel for teacher training. So you skip next year's trip to Disneyland. The right teacher training is an investment that will repay you for a lifetime.
Having covered some unbiased bases on how to find the right studio, I would like to make a specific teacher training program recommendation. Dave and Cheryl Oliver own and operate Dave's Ashtanga Yoga in Scottsdale, Arizona. There you will find honest, compassionate, tireless teachers of Ashtanga Yoga and Vedic Chant. Your teachers and fellow students will readily welcome you into the fold and help you figure out how to best shine your light in a genuine and authentic way.
From the essential elements of teaching, to adjustments, pranayama, sanskrit, devanagari, Bhagavad Gita, Yoga Sutras, Upanishands, Ramayana, Ayurveda, yoga history, and oh yeah, expert first and second series ashtanga classes and workshops- Dave's Ashtanga yoga has earned a well-known and well deserved reputation as "Home" for Ashtangi's across the country.
Dave is the father of this vibrant North Scottsdale yoga family. He brings stories of the Ramayana to life and offers opportunities to chant throughout many asana classes Somehow he manages to keep ancient texts fresh and relate-able to a modern yogi's life. He's taught yoga for 30 something years and was a school teacher before he found yoga. Being adjusted by Dave feels something like a bear hug and a twist tie all in one. He is strong but gentle, and if you're ready to deepen your pose he will safely facilitate it for you. He takes extra time to help the men in his studio because he feels they are often overlooked for adjustments "out there in the wild". That's code for any studio that's not Dave's place. He even taught us the only Ashtanga-specific joke I know: "Why did the yogi do ardha vinyasa?" Wait for it... "To get to the other side!" Dave will guide you along your yoga path with humor, love, and invaluable yoga knowledge
If Dave is the father of the sangha (community) then Cheryl is the mother (although Dave just calls her his smokin' hot wife). She is Sarasvati incarnate. Her role at Dave's Ashtanga Yoga is equally important as Dave's. She is the driving force that keeps the school running smoothly behind the scenes and the loving teacher of all things sanskrit. She encourages you to make mistakes and be heard making them. If she can hear them she can help you fix them. Her "two rules of chant class" follow me through tough days when I need them. The first rule is: Just get going. The second rule is: Just keep going. She is gentle but firm, and not afraid to set you straight when you need it. After many years of learning and teaching the language and texts of yoga, she continues to further her education with additional teacher training. Along with her expertise in the language of yoga, Cheryl is also a wonderful asana teacher. Her adjustments are heavenly!
Not surprisingly, the community that has formed around these teachers is warm, friendly, lively and supportive. We make fast friends and keep them forever. We support each others various work within the community and in some cases, across the planet. We celebrate each individual's strengths. For the most part, gossip and typical yoga studio social drama just doesn't happen at Dave's.
We are a pretty happy bunch of yogis. Who could blame us? There are too many great things about Authentic Yoga Teacher Training to list here, so I encourage you to seek out more information from them. Visit http://www.davesastangayoga.com/ for details about their program.
Whichever program you choose, I congratulate you on the journey. Yoga teacher training can be a whole new world of self-discovery and immersion in a healthy community. There will never come a day when you regret accumulating too many hours!
Dear Lover
Dear Lover,
You are patient and powerful. You listen to my breath. You search for the quiver in my muscles as you sway me alternately, deliberately, from tension to bliss. You are not swept away in my rapture, rather, you orchestrate it. You provide for my every comfort, allowing me to relax, let go, surrender. In surrender I am swept away. You assert your strength and lead me deep into the belly of my own fiery desire. You are my guide here, and I know I am safe with you. You usher me unhurried to the brink of my fulfillment, and then hold me there expertly, deepening and sweetening the pool of the senses before plunging me into its depths.
You see me naked. Not just the outward shell that is my body, but my naked trust, passion, and ego. You are sensitive to my vulnerability. You are attuned to the vibration of my anxious anticipation. You draw it into your own calm, loving vibration and return it to me softened and rhythmic. I lift my gaze to meet your eyes and find there compassion, acceptance, truth.
You are loving. Not the small kind of loving that begs to be defined. This love is the spontaneous connection that occurs when two pieces of the same spirit recognize one another, and are unable to escape the other’s gravity. It is a union. It is too big to be confined within rings, and papers, and rites. It is alive. It breathes and grows and endures. And in your loving touch you leave no scars, only planting seeds of pleasure and pure intention. Your kiss is a shelter from the past and the future. I can be nowhere but the present in your embrace.
You respect my independence. You see this woman before you as a goddess. Equally powerful and light, entrenched in dharma. You encourage me to fly, uplifted and engaged by this free spirit- never attempting to capture my freedom, only my adoration. You know that to grasp too tight is to collapse the bond which draws me to you. You are content with or without me because you are whole and driven under your own volition. Intimately, you ask with a glance if I want to go on with this journey. I shiver as our energy gathers at my spine. My eyes turn inward to receive the light you cast on me from within. Shakti is awakened. I am liberated from my senses as they are consumed in the fire of ecstatic bliss, tappas.
You are creative and intelligent. The confines of habit offer you no satisfaction. When your exploration leads you to one treasured experience, you seek not to recreate it over again. You absorb it and then blaze a new path toward new treasures. You know that each moment is pregnant with potential, and like a kaleidoscope you reveal to me a new masterpiece upon the slightest turn- an explosion of shades, and fractals, and reflections.
You speak the silent language of compassion and gentleness. I am listening. You apply your strength and intellect in equal proportions. I am observing. You invite me to expose my true Self. I am ready.
Purely,
Me xoxo
Ramayana- A Must Read For Yoga Practitioners of All Styles and Levels of Experience
in Yoga
The quips and anecdotes our teachers dutifully attempt to pass on to us in asana class are but appetizers. In an intense class, we may spend 20 or so breaths in the infamous pose, hanumanasana (casually called the splits). This is not enough time to scratch the surface of the legendary acts of courage and devotion that define Hanuman's character. But those who know the story wish to honor it and inspire their students with it, so we do the best we can in 20 breaths to give you the Reader's Digest version. We hear about how the splits resemble the form of the body in the midst of a leap taken by a brave monkey named Hanuman. Sometimes, if we speak extraordinarily quickly we can squeeze in something about how he was helping his friend and saving a princess. Meanwhile, many students are so focused on their uncooperative hamstrings that only bits and pieces of the already condensed story even register. Furthermore, we don't know who the friend or the princess were or why they needed to be saved in the first place.
Don't blame the teacher for being a poor storyteller. They are guiding you toward an exploration that must take place off of your yoga mat. They are leaving a trail of breadcrumbs that leads to the Ramayana. In case you are unfamiliar with the Ramayana, think of it as THE epic story, one that is brimming with action, inspiration, sorrow, victory, courage, devotion, and a million little metaphors that parallel everyday life and conscious decision making. It is the source of many yoga pose names- Hanumanasana (splits), Vasistasana (side plank), Chandrasana (half and full moon), Virasana (hero pose), Tadasana (mountain pose), Garudasana (eagle pose), and many more. If you haven't read it yet, it's time. Don't wait.
To illustrate what you've been missing by settling for the appetizers, I have transcribed a small piece of just one momentous chapter of the Ramayana, Hanuman's Jump. Remember, this is just the beginning of his leap. To find out what spurred him to greatness and what he finds when he lands on the shore of Lanka, you'll have to read the Ramayana for yourself. See the bottom of this post to find out how to get your own copy.
Hanuman’s Jump (excerpt from "Ramayana" retold by William Buck)
Hanuman stood on the hilltop. He held his breath and sucked in his stomach. He frisked his tail and raised it a little at the end. He bent his knees and swung back his arms, and on one finger gleamed Rama’s gold ring. Then without pausing to think he drew in his neck, laid back his ears and jumped. It was grand! It was the greatest leap ever taken. The speed of Hanuman’s jump pulled blossoms and flowers into the air after him and they fell like little stars on the waving treetops. The animals on the beach had never seen such a thing; they cheered Hanuman, then the air burned from his passage, and red clouds flamed over the sky and Hanuman was far out of sight and land. That white monkey was like a comet, pushing the sky from his way and bumping the clouds aside. The wind roared under his arms and was pushed away from his breast as he passed, and made the ocean pitch and roll. Sea spray rose and steamed up the sun. Beneath Hanuman as he went, the green salt water parted, and he could see the whales and fish like people surprised at home. The air around Hanuman became electric, and sheets of light gathered and crackled- blue, and pale melon green, and flickering orange and red. Halfway across to Lanka, the golden mountain Mainaka lived on the ocean floor, and from under sea he saw Hanuman coming and thought he would be tired. Mainaka spread his glistening golden wings, rose from his watery bed and surfaced on the sea. Water poured from his shining sides and looming up against the blue sky he spoke to Hanuman. “Rest awhile,” said Mainaka. “Let me repay my ancient debt to your father the Wind.” Hanuman stopped and leaned on the air. “Who are you?” “I am Mainaka, the son of Himavan the Mountain King, the brother of Ganga the beautiful river Goddess. I have long hidden deep in the ocean from fear of Indra. In return for the sea’s faithful protection, I have stayed as an outer gate against the Asuras from under Earth, who dare not approach me. Come down onto me, land and rest.” Hanuman asked, “What did my father do for you?” Mainaka said, “In the olden days, long ago, all the large mountains of earth had wings like I do. We flew where we wanted, but when we landed we were sometimes a little careless. We bowled over the little hills and flattened kingdoms as flat as a floor. We got a bad name with the forest men, and they complained to Indra. The with furious thunderbolts the Lord of Heaven cut off our wings, till out of all the hills only I could still fly. When Indra chased me the Wind carried me away, and here I took refuge of the sea. The wings of the broken mountains have now become clouds. So blessed be you, gentle Hanuman, rest and continue refreshed.” “Forgive me, but I must not break my flight,” said Hanuman. He only touched that golden hill with his fingertip and sped away to the South. When he had gone, Indra came from heaven and told Mainaka, “Keep your wings if you will, for you welcomed Hanuman and you have cared to keep him from danger,” and Mainaka went back below the waves. In the strong sea-currents that lay twenty leagues off Lanka lived the old Rakshasi Sinhika. She saw Hanuman flying and said, “This is the strangest bird I’ve seen in eight hundred years!” She swam to the surface and seized his shadow, and in the air Hanuman felt himself being dragged down and held back. Sinhika stood on the water holding Hanuman’s shadow in her claws and looking at him with tiny red eyes. She opened her ugly mouth and bared her scaly yellow teeth, and started to pull at his shadow. “Watch out!” said Hanuman. “Beware, I am on Rama’s service, and his kingdom is all the world...” She pulled him closer. “You can never escape me!” “Oh yes, I will if I want to!” She saw how large Hanuman was and opened her mouth wide as a cave with a long tongue. But Hanuman became quickly as small as a thumb and flew down her throat like a tiny hurricane. He crushed her heart with his sharp fingernails, turned, and darted up out from her ear. Sinhika threw her arms about and collapsed on the sea. Her blood burst and spread though the water, and the fish came quickly to eat her. Then Hanuman regained his jumping size and flew on in the sky, where birds and rainbows gleam, where heroes ride in bright chariots drawn by miraculous lions, where the smoke of fires rises, and the rains and winds live. He went on through the pure sky embellished by planets and stars and luminous saints and by the holy Sun and Moon, the support and glorious canopy of this live world, the sky made and well made by Lord Brahma long ago.
Read On!
Free Digital copy at Google Books
*Note- I get no commission from sales! These are just convenient sources. You can probably find a copy at your local library. Whatever the source, just get reading! The depth of your understanding of yoga nearly depends on it!
**I happen to prefer the version written by William Buck. If you have another source you'd like to share, please reply to this post with the info!
As always, thanks for reading!
Let's Catch Up
It's been a long time. I am afraid to look at the date and find out just how long ago it was that I sat down to write. Lets just call it a few critical months. Since my last entry, I have been introduced personally to the disastrous personal catastrophe that is divorce. I have heard stories of people divorcing and remaining best friends for life. That is not my story. I was trampled by adversity. I was lifted high by discovering love and support in unexpected souls. I was transported into the oceanside existence I have been dreaming of manifesting my whole life. I found I had to go there very nearly alone, leaving behind beloved friends who, by loving and believing in me made me brave enough to go pursue my dreams. One of them, Rebecca Lammerson, reminded me of the power of writing. So thank you for bringing me back to my blog, Rebecca. The details of the past few months are many, but sometimes looking at something too close up can make you lose sight of the big picture. So I will share with you just a skeleton view. Last September I went on my first yoga retreat (Thank you John Salisbury and Jenn Chiarelli) at a sanctuary that I am convinced is some powerful vortex of spiritual energy, Esalen. The whole journey to get there, the events that transpired there, and the finale of the trip home changed the way I saw the world. I will write a book about it someday. I came home with the complete understanding that my life must change for the happier, and that I needed to let go of old wounds and make more out of every moment of this lifetime. I needed to stop binding myself to the things that made me sad by constantly trying to fix them. And generally failing to fix them. The way to be happy in this lifetime is not to dwell in what isn't working, but give your attention to what is working very well- the thing that makes your heart sing to do it. That is a thing you can't fail at. It is your dharma. You will be less successful at anything else you attempt in life, so why throw your time and energy in any other direction? RA Yoga was born. That's another book. The condensed version is that I collaborated with a partner to follow my vision to create a little piece of heaven in the desert. A perfect sanctuary for the student, the yogi, the inspired, the lost, the community. I was off and running at the first go ahead to get started, and 11 weeks later we opened the doors to a reception of over 100 people. Let me remind you that although I worked at At One Yoga for the better part of a year (a very dear thank you, Ms. Lee Zinsky) I had no earthly idea how one might put together a functioning yoga studio, only what one looked like. Discovering what I was capable of there led me to believe in myself as a strong woman, able to inspire a community to come together, some one my boys can be proud of. But once we feel comfortable, there is inevitably an earthquake to remind us that we're not done growing yet. We'll call my departure from RA a personal earthquake. I grew. I picked up lots of classes teaching at Yoga Nirvana. There was a slow and steady energy there that grounded me. I spent a very precious time there spreading my wings as a teacher. I learned compassion, communication, and strength building. All the qualities of my life that I needed I was manifesting through teaching. I even developed and taught a unique and well-received workshop. My students love and visible progress made me believe in myself as a teacher. I had a pretty great cheerleader who also kept me humble too (Thanks Jim Keegan). The next earthquake was a biggie. I'm not ready to discuss the aggregate yet, but it resulted in a physical change of address. Displaced and desperate to not to focus on the 30+ years of memories I have made in every nook and cranny in Arizona, I decided that it was time to follow the lifelong, aching urge to live by the sea. There was never going to be a perfect time, my boys were excited about it, and remember… I have recently learned that fighting your bliss is a doomed endeavor before it even begins. So here I am in Carlsbad, California. My facebook says Encinitas because that is the next change I am manifesting. A slight fine tuning of the original plan. I just think Encinitas is a little more fun. (Sorry, Carlsbad, I love you too). Living in the San Diego area has further changed my view of the world. The people here are so unafraid to be individuals. There is art everywhere, in paint and sculpture as in dance and movement, gardens here are artful, even the fire hydrants are artfully rendered. Everyone seems to be in touch with what makes them passionate, so I'm constantly running into incredibly interesting people. But they all seem less connected as a whole. I've finally made it to beautiful Socal. I am practicing with Tim Miller- another dream manifestation I might add! My practice is growing nicely as evidenced by the fact that my hips (my Ganesha) have even begun to give a little and I actually enjoy back bends these days. I am learning all kinds of wondrous things I am dying to pass on to my students. And I am only at the beginning of this journey. Except I am not teaching. This I will not count as an earthquake, but a stutter. Albeit an admittedly big one. Teaching here was a much a part of my dream as studying here. Somewhere in the move I lost my mojo. Walking into Tim Miller's studio changed yoga for me. The talent, dedication, humility, and grace that flows through Tim's place kinda slaps you in the face on your way in. Probably more so if you're clumsy and egotistical when you arrive… like me. I was at once humbled, inspired, and awestruck by the sheer number of dedicated Ashtangis and by the depth of each of their personal asana practices. All of the courage and self-confidence that drove me all the way to California to practice and teach here was redirected into just showing up on my mat every day. I have always felt a sense of community with the people I practice yoga with, regardless of the style, regardless of anyone's ability, we are all peers, we are equals, we've come together to share our energy in a practice. In the presence of such a tremendous gathering of grace though, I don't feel equal. Practicing at Tim's has been an unsettling shift in the way I feel on my mat, but the dis-ease has also enriched my experience of the practice overall. I feel truly honored to be there in the midst of so many inspiring individuals. I feel that with dedication and a willingness to be led, I will be guided to a higher level of not just asana, but inner consciousness. No, these are not promises anyone has made to me. I just feel sure of it. I have been pulled to devote my heart to learning, but who taught me the most may have been the very students I taught. Helping them grow and feeling as though you've just helped them to create 90 sacred minutes of reaching for their potential and loving themselves for their efforts is a divine gift. To teach is truly a privilege. I haven't found my teaching home here yet. Maybe part of the reason I'm writing this post is to let it go out into the universe and manifest in a sign that will tell me where the right place to start is. I don't want to compete for best playlist. I want to open ears and minds and encourage souls to grow. I don't want to preach spirituality, but I do want to encourage consciousness. And while I am capable of challenging strong and flexible practitioners, I have a huge soft spot for those beautiful blank canvases who are coming to the mat for the very first time. I am currently completing (112 hours left until I am certified at the 500 hour level) what I personally consider to very the very best teacher training ever invented in the history of teacher training. Honestly. Dave and Cheryl Oliver aretrue gurus in my heart. Some day, after ytt, I will write about their amazing leadership but this particular entry has teared me up enough for one post. For now, just go learn from them whenever you can! So now you're caught up (if anyone but the crickets are still listening by now). Things are not how I expected them to be, but there are monumental reasons to be grateful all around me. If you happen to be reading this from the San Diego area and need a teacher, send me an email or give me a call (see the contact page) pretty please. If you are reading this from Phoenix, you are most likely someone I love and miss. Thanks for reading :)
New Format! Yoga Class Review! First Teacher In the Spotlight- Emily Horning
in Reviews
Dear Readers,
I just had an amazing yoga class with Emily Horning! It left me feeling so inspired that I decided to create a new format to my blogging. I think I’ll start writing class reviews! Studios get reviewed all the time. Why not individual classes? Who hasn’t gone to a studio’s website and read a teacher bio to try to figure out what kind of class they teach. Often, bios are helpful, but not a great indicator of what each teacher’s class will really feel like. And if you have a yoga budget, taking a class from a new teacher can feel a little risky. Perhaps class reviews will help bring teachers new students, and help students to expand their practice without the hesitation that comes from that risky feeling. So without further ado… my humble opinion follows.
My teacher, John Salisbury says, Astanga is like school, and Vinyasa flow is like recess. I have been neglecting my recess; believing that through more discipline, I would become a better student of yoga. After an especially moving class with Emily Horning, I think I’ve developed a refined analogy to describe the difference between Vinyasa flow and Astanga yoga. Astanga is science, Vinyasa flow is poetry. Both are a study, but each challenges a different hemisphere of the brain. One stimulates creativity; the other builds a strong foundation to support the flow of creativity. Together they blend into balance.
Tonight I worked tremendously hard physically, while still flowing freely to beautiful music (Omg, mantra AND G Love in the same playlist!! I'm impressed!!)! It was the perfect blend of Astanga's strengthening characteristics and Vinyasa's fluid movement, with the added benefit of gentle reminders to breathe deeply and listen to my body. Did I mention the heavenly adjustments?
Emily embodies grace in her demonstrations and timing, and yet makes her students feel comfortable taking pose variations that feel best for them. She keeps students in each posture long enough to actually feel the benefits of the pose at work. Her sequencing and transitions are designed to really teach. As the class unfolds, you can see that she’s not randomly throwing out poses, she has given lots of thought as to why each pose should come in the order it’s given. The student learns how it feels to unfurl the body, one group of muscles at a time.
I think disciplined practitioners seek out an Astanga asana practice because it’s so instructive and really concentrated in improving the student’s strength and flexibility through practicing an exact science. If they stick around for a while, they start to learn about tradition and the eight limbs of Astanga. If you’re still around and loving the intensity of Astanga, Vinyasa flow starts to appear obsolete- it’s an asana practice only. Little bits of wisdom and cheer crammed between poses are no substitute for instruction of the Yoga Sutras. And, sorry flow junkies, we Astangis are a strong bunch. Most of your flow classes feel like a breeze. Yes, that’s a pretty bold challenge to many flow teachers… Encourage us work to our fullest potential please!
Emily has set the bar, teaching a class that is intense like Astanga, but fluid like Vinyasa flow. What a combination! Oh- and don’t be surprised if you feel challenged all the way through savasana. Emily is one of very few teachers who aren’t afraid to hold the space for a long, silent savasana. And when your work is done, you are rewarded with Om in the rounds, a beautiful sound worth all of the effort it took to get there.
Where can you take Emily's class? Visit her website at www.emilyhorning.com to find out!
So there you have my first yoga class review. Let me offer a small disclaimer here. I am no master of yoga. I don’t have any special credentials (other than maybe my yoga teaching certificate) that qualify me to claim that any one class is better than another. I am offering my personal experience and opinions in the hope that it will benefit my readers and the teachers that move me to write about their classes. I should also note that I believe if you don’t have anything nice to say, you should say nothing at all. So there will be no bad reviews posted here, only great classes will make it to my blog. I would also like to welcome your input. Please feel free to add your two cents or suggest classes that deserve a review. Together we can give back to the teachers that give so much to us.
Much Love and Light!
Amanda Manfredi