Getting Back on Track

Well, the babe is officially four weeks old today. Sleeping and eating times seem to be settling into a routine, but I'm still having trouble imagining myself back up at the front of the yoga classroom in three weeks. Despite having practiced (and taught) into the eighth month of the pregnancy, I still feel like I have a ways to go to get back into shape. I've been trying to come up with a good "re-entry" practice that is gentle, but still strength-building, to lead up to a regular series of standing poses, etc. Here's what I've come up with, so far:

Gentle Abdominals
Obviously, everything in my torso is out of wack, so I'm working on sitting poses that require a lengthened spine. Sukhasana (Easy Pose) is an obvious one, but Dandasana (Staff Pose) is proving quite challenging not only to my middle, but also to the fronts of the thighs. Keeping the legs extended and engaged is not so easy and when you add the work required to lift the side ribs and open the chest, there is a lot going on. I try to include Hastasana in both seated poses, to get the shoulders open and engaged.

Chest/ Spine Openers
Although it wasn't a problem during pregnancy, with all the hunching over a wee one, my upper back is killing me. So, I've included some chest openers in my practice to counter my urge to slump forwards. A good pose for this, is Viparita Karani (Legs-Up-The-Wall pose). This is an inverted, more supported version of Staff, with the added bonus of releasing the lower back. I've added a gentle stretch to the backs of the legs by lifting one leg at a time away from the wall (sort of a Supta Pandangustasana --Hand-to-Big-Toe). Stretching the arms overhead engages the shoulders and also opens the chest.

Uttanasa (Intense forward bend) against the wall (feet about a foot or so away, bum resting on the wall, knees soft) is also a nice release for the back and stretches the backs of the legs as well. If I'm feeling especially open, I interlock my arms and let the added weight of the upper body deepen the stretch. A Seated Twist is also a nice way to stretch out the muscles on either side of the spine.

A great opener, but only if I've warmed up with all the others, is to just drape myself--face up--over my exercise ball. At first, I keep my arms at my sides but with each breath I try to move them up and out to the sides, letting the breath open the spine to allow the arm lifting. I also have to work on releasing my neck, but after this stretch I feel especially open and can feel the blood moving around my spine.

In addition to these restorative poses, I've been walking. It feels like I have a long way to go, but hopefully all of this will jog my muscles' memory and things will start coming back together. What about you all--have any of you had to come back to yoga after a long hiatus? What were your favorite poses to ease back with? If you teach, how do you help post-partum (or post-operative, etc) students adjust? I'd love to hear some other ideas for getting back on track...

Your Ego and Your Teaching

Just a quick link to my latest article for Yoga Journal's My Yoga Mentor newsletter called "Your Ego and Your Teaching." (Check out their new website, especially the "Build Your Own Sequence" feature). The research and the interviews for this piece are what inspired the postings for the last month or so. It was very hard to condense it all into 750 words, so you got some of what I had to leave out. Even if you aren't a yoga teacher, there is some good advice for how to deal with one's inner control freak ("I put that woman down hours ago...").

Also, please be patient with my erratic posting these days. I am trying to juggle the responsibilities of mother-of-two-hood and, although I have a lot of help from my parents right now, I only have about a half an hour every night to do anything non-child related (which is usually taking a shower). Hopefully I'll get it together a bit more in a month or so and be more regular ("Don't hold your breath, sister," laughs all of you out there with two or more kids).

Cheers!

A Buddhist Thought...

For my three-year old's second birthday, I bought a book called Zen Shorts, by Jon J. Muth because I loved the watercolors. The story is very sweet--about a peaceful panda that moves into a neighborhood--but we never got through the book. Eamonn just wasn't interested in koan-spouting bears. However, lately he has been picking it as an early morning read, so I finally finished it. One of the panda's parables is so appropriate to all my vairagya discussions, I wanted to post it. Since I am one that tends to stew, it is especially useful...

A Heavy Load
Two traveling monks reached a town where there was a young woman waiting to step out of her sedan chair. The rains had made deep puddles and she couldn't step across without spoiling her silken robes. She stood there, looking very cross and impatient. She was scolding her attendants. They had nowhere to place the packages they held for her, so they couldn't help her across the puddle.

The younger monk noticed the woman, said nothing and walked by. The older monk quickly picked her up and put her on his back, transported her across the water, and put her down on the other side. She didn't thank the older man, she just shoved him out of the way and departed.

As they continued on their way, the young monk was brooding and preoccupied. After several hours, unable to hold his silence, he spoke out. "That woman back there was very selfish and rude, but you picked her up on your back and carried her! Then she didn't even thank you!"

"I set the woman down hours ago," the older monk replied. "Why are you still carrying her?"

My New Guru

I've been a bit lax in my posting lately, while I've finished up a project I've been working on for the last nine months. Alexander Scott was born Monday, August 27 at 5:17 in the afternoon. He was a good-sized 20 1/4", 7lb. 14 oz. guy. The delivery was quick and I owe much of the speed to ujayii breathing and the pranayama focus I've been practicing the last few months. That and some good-sized hips.

So, give me a week or so, and I'll be back in the game. Juggling a 3-yr-old and a baby ought to be good for all kinds of yoga thoughts and lessons...

Have a Look...

As you often hear in an Iyengar class--Have (or Take, depending on your teacher's first language) a Look. I have been reading a few new--to me--yoga blogs and there are several I think you will enjoy. There are some yogis with a nice sense of humor out there! Check them out:

Soul Jerky: YogaDawg-ish irony with lots of interesting links to yoga-related (sorta) articles, nice design
Isha Yoga: a snappy blog, with some very funny observations--most recently about nude yoga
Playin' the Edge: some nice observations about her own practice, quotes and sequencing ideas
Yoga, Dogs and Chocolate: a personal blog with topics ranging from yoga to vacation photos to reading lists
Yoga Buzz: Yoga Journal posts news from the yoga world...some of the discussions get quite heated

Let me know if you have any favorites that we should consider!

In Remembrance of Things Past...

Maybe I am just torturing myself, but I thought it might be nice to think about Plank and some variations for a few days. I haven't offered much in the way of Yoga Practice lately, and its always good to pay some attention to the core. Of course, I'm not doing anything abdominal right now--or maybe I am only doing abdominal work, depending how you look at it (the Youngster is due in 2 weeks)--but I am looking forward to the future.

Here's a little something to hold you (borrowed from last summer)...for the next post I want to talk about vairagya (non-attachment) again and will be back to more Thoughts.

Variations for Plank Pose

Basic Plank: Set up in Table Pose as you would for Dog; heels of the hands are beneath the shoulders, knees are beneath the hips. From here, straighten the arms and stretch the legs out behind to bring the torso into a straight line from the ankles to the shoulders. Keep the shoulders away from the ears and the neck long. Notice the work in the torso--the abdominals do most of the work in this pose, more than the arms and legs, because they are responsible for keeping the spine long and the torso lifted. If your hips sag, or the body is bent, lower one or both knees to the floor, so that the abs are still engaged, but you can lengthen the back. Try to hold for 5 breaths and work up to 10.

One-Legged Plank: In this version, come into the Basic Plank and then lift one heel. Keep the weight balanced between both hands and stretch out thru the lifted heel. This requires even more work from the torso, so don’t try it if you need do the Basic Plank with one knee on the floor.

Tripod Plank: Make a tripod by interlocking the fingers, bending the elbows and resting the forearms on the floor with the elbows under the shoulders. Then lift the torso and straighten the legs. This version works the upper chest and triceps.

Ball Plank: If you want to take your Plank to an even more challenging level, try it on an exercise ball. Come into the Basic Plank with the legs resting on the ball, and walk your hands forwards until the lower shins and ankles are on the ball, while the shoulders are over the wrists. Notice how you have to engage the side body to keep your balance on the ball—this is in addition to the work that keeps the hips lined up with the legs.
©Brenda K. Plakans. All Rights Reserved.

Blogging as a Yoga Practice

I’ve been a self-publisher from an early age. In fourth grade I put out a monthly newsletter call Brenda’s Bugle that featured such goodies as book reviews, 4-clue crossword puzzles, some cartoons cribbed from the New Yorker and a contest that my grandmother always won (I knew she wouldn’t collect the prize money—usually a dollar). There was also a two-issue modern dance “magazine” that I forced my sister to subscribe to and a fanzine some friends and I intended to start in high school, but just ended up borrowing some disks from the campus record store with the intension of reviewing them (I wrote the reviews but never got around to printing them…or returning the records).

There were legitimate ventures, as well (journalism wasn’t just a way to scam money from people). In high school I wrote for the school paper and yearbook and even majored in journalism in college, until I decided art history seemed more dignified. So when I decided to start a blog, the writing came quite naturally.

Thank God for Blogger and TypePad and all the rest. I love the potential of each blog and the ease with which one can put together information, upload images and have a nicely laid-out post available to anyone with an internet connection. I appreciate the sense of obligation a blog provides; the discipline required to keep writing when you aren’t getting paid is hard to maintain on your own, but a blog’s audience, even if just a few readers, is enough to keep you on task. It is so great to hear from people out there and know that your musings are being read and thought about (even disagreed with).

Now that I’ve been at this for almost 15 months, I’ve noticed other benefits, as well. Originally my intension was simple; I wanted to provide my students with some additional practice sequences and information. However, trying to post every five days kept me thinking about yoga in my “off hours”—what would make a nice 20 minute sequence, what would be appropriate for the weather, how was something I had recently read applicable. I had to sharpen my descriptions of poses so that I could explain Adho Mukha Svanasana (Down Dog) with only minimal visual information. I also became more aware of how I demonstrated asana, so that my photos would be correct and useful, instead of revealing bad habits. My copy of B.K.S. Iyengar’s Light on Yoga became even more dog-eared, as I tripled-checked the Sanskrit spelling of poses under discussion.

In a way, this blog has become my yoga journal. Instead of writing for myself, however, I spend a lot of time thinking about how my practice and teaching can be useful and interesting to my readers. I find I get the most response to posts that are “thinky” rather than just a description of a sequence. I hope both are helpful, but it seems that people who read yoga blogs—and respond to them—are interested in the more contemplative parts of the practice. So I contemplate more that I used to and I suspect this is a good thing. It is not quite so inner-directed, but it is very simpatico with the way I like to express my feelings about yoga.

I’ve been talking about journaling lately and so I wanted to draw the act of blogging into the mix. I’m afraid my feelings about private journals are more in line with Kristin’s (see last week’s comments), but I do think the regular exercise of having to write carefully and concisely directly affects the rest of your yoga practice.

So, I’m not holding my breath until some one sends me some yoga books to review or sticky mats to try out—never the intention of this blog, despite my past history. I can’t even think of what an appropriate contest would be (sorry, Grandma). But the benefits to my personal practice and teaching have been far above and beyond what I ever expected. How’s that for a Yoga Thought! ©Brenda K. Plakans. All Rights Reserved.

Witnessing the Voices

Some interesting ideas have come up lately, both from my interviews for the “Ego and Teaching” article and in my readings on Pranayama. In the last couple of posts, I’ve been talking about other yoga practices besides asana, so I’m still thinking about that, too (so have some readers, check out the comments sections to see what Stella, Kristin and Gypsy Girl have offered about their non-asana practice).

The practice of journaling keeps coming up. I’m not a big one for writing about my feelings as a private exercise, but I can see the value of it. Michael Russell, a psychotherapist in Chicago, and Johh Schumacher, an Iyengar teaching in DC, suggest yoga teachers take some time to write about each class, once it is finished, and record the emotions and situations that arose. Richard Rosen, the Pranayama author, also recommends taking a bit of time after your breathing practice to reflect on what “came up.”

All three teachers stress the need to be non-judgmental in your journaling. You don’t want to call anything good or bad; you want to try and be as impartial and observant as possible. You aren’t trying to identify your faults (or praise yourself); you are trying to discover what is going on with your emotions and how they affect your teaching and practice.

Rosen refers to this as “the Witness” and wants you to think of this Observer as a guide and partner. Russell suggests you recognize each of these feelings with the thought “that’s interesting” and see what conclusions you draw from there. Were you agitated during the practice and your mind wandered—why? What is going on outside of yoga that makes your feel that way? Were you sleepy and had to force yourself to practice? Were you really happy and able to clear your mind with very little effort? That’s interesting.

Once you get used to watching yourself think without berating yourself, it becomes much easier to draw conclusions about why you are thinking that way. I find it a huge challenge not to judge or assign value to how I think. I’m very quick to scold myself, even for just not clearing my mind while breathing. I used to joke that my Witness was really my Inner Control Freak. So this is going to be an extremely useful skill to develop, and one that is going to take me a long time to refine.

I especially look forward to using the practice with my teaching. I think we teachers can be very hard on ourselves, because of the responsibility we feel towards our students and their development. I suspect watching yourself as a teacher and seeing what thoughts come up after class could be very useful in helping us mature and gain confidence in the importance of that role. I miss my students a lot, right now, and can’t wait to get back on the mat with them.

Do you journal, whether on paper or just in your thoughts? Do you have any secrets to keeping the practice going? How has it helping you in your work and daily life—or didn’t it? How did you get started? This kind of self-observation is very important to the process of self-acceptance (and non-attachment or vairagya) and is another yoga practice that is quite different than just sweating through a series of asana. Let me know what you’ve learned! ©Brenda K. Plakans. All Rights Reserved.

Ego preview...

Whoa, have I been remiss. The combination of another Yoga Journal deadline looming and my 9^th month low energy and resulted in a delay of blog posting. Sorry about that.

This next article—working title “Your Ego and Your Teaching”—has been extremely interesting to research. It’s a very complicated subject and paring it down to 750 words has been rough. During a conversation for an earlier article (“Enliven Your Teaching”) with Iyengar teacher Chris Saudek, she commented that you should practice detachment in your teaching; i.e. not get too emotional or involved with your own issues when dealing with students.

The idea of detachment, or vairagya, gets thrown around a lot. What my sources all emphasized was that it doesn’t mean you should disavow or disown the emotions that come up while teaching, but that you should try and understand them. You don’t want to remove your personality from the classroom, you just want to clear out the personal “stuff” (insecurities, arrogance, anger, etc.). A noble, but tricky proposition.

This all goes along with my current yoga-is-not-just-asana kick. So I have a lot more to say about expanding your yoga practice, but I need to do a bit more thinking. On Monday I'll start sharing these reflections.

Have a great weekend!

Practicing Yoga

It’s important to remember that yoga is not asana…although the other way around is true. Of course, depending how you use it, asana may be the only part of the eight-limbs of yoga that you have time or interest in. (For a basic, easy-to-understand description of these limbs, read B.K.S. Iyengar’s Tree of Yoga) Most Western students get completely involved in the physical aspects of yoga—refining their poses, building their strength, challenging themselves with more difficult and demanding sequences—but I think they miss out the greatest value of yoga if they take this approach.

To my understanding, what is really important about yoga is how it affects your psyche. Asana helps move the process of deeper understanding and self-acceptance along, but it is only one part of a much bigger system. You don’t want to get so absorbed in achieving the perfect backbend drop-back or lengthy headstand, that you miss the subtle, and in my mind, more demanding practice, involved in pranayama (breath work) and pratyahara (turning the perception inward) and even in observing some of the yamas and niyamas (behavior modification).

I’ve been thinking about this a lot lately because my asana practice is taking a big hit during this third trimester. Standing on my feet longer than 10 minutes is very uncomfortable and most twists, inversions or strength poses are either contraindicated or simply impossible. I know there are ways to modify a lot of asana, but most of the adapted poses aren’t really helping me right now. I kept thinking, “This stinks, how am I supposed to prepare physically for the big marathon at the end of August without my yoga practice!” (I am in love with swimming, tho…lose 40 lbs. in 2 minutes!)

I realized I needed to rethink what constitutes “practice.” As I’ve mentioned, I’ve been doing a lot of pranayama lately. The more I focus on clearing my mind and concentrating on the breath, the more I realize how useful this type of work is, both physically and mentally. You hear about the “mind-body connection” in reference to yoga, and it is very obvious when working on your breathing. As I settle into Supta Baddha Konasana, I can bring myself into a quiet, contemplative place quite quickly and can get my inhales and exhales to smooth and deepen within the first five minutes. I can feel the aches in my joints dissipate, the tightness in my ligaments soften and my circulation in my feet improve as I relax. The “fluctuations of the mind” (what pranayama is suppose to control) still flutuate a lot, but it’s getting a bit easier to concentrate.

If you beat yourself up about not finding time to practice asana, remember that you can still do yoga. There is a lot more to it than Sun Salutations and Down Dog. The physical practice is just one part of a series of “exercises” you can do to get yourself centered and calm. Try to incorporate some of the other limbs into your week and notice if they don’t make the asana practice that much more effective and useful. I am really curious to see how my postures have changed, once I get back on the mat.

Do you agree? Have you tried to work on the other limbs of yoga? What does practicing yoga mean to you? My ears (and comments page) are always open…©Brenda K. Plakans. All Rights Reserved

Some Prenatal Thoughts (and Practice)…

Last week, Jim and I went to our first Birth Refresher course (as if we’d forget how to do this), to brush up on all the various pain-relievers/positions/stages of labor/etc. All good information to have but, man, I’m not really looking forward to the process. At the end of class, the teacher whipped out a relaxation tape and had the moms-to-be lie on the floor and work on relaxing, while our poor coaches had to crouch uncomfortably nearby and be soothing. Jim was a trooper, although he was making me laugh because the Velcro on his Tevas kept sticking to the floor and making a loud ripping noise every time he moved, not the most soothing sound.

I got into my fave relaxation pose, Supta Baddha Konasana (Reclined Bound Angle) on a wedge and did my hardest to ignore the tape. Maybe new age-y music and a narrator with a fake British accent (“Imagine yourself on a PAH-th in the forest, WOK-ing towards a pool of WAH-tah…”) is calming to some, but I thought it was supremely irritating. Silence as a Teaching Tool, indeed.

However, it did feel great to spend some time turning inward. I decided it’s time to get out Richard Rosen’s The Yoga of Breath; a Step-by-Step Guide to Pranayama, and start working on my relaxation skills. The book is down-to-earth and Rosen is very clear about how to establish and maintain and strong Pranayama practice. I think it is extremely difficult to just focus on your breath, but it is such a calming, healing process and really deepens your asana work when you put the two together. I am going to need some strong focusing-skills come August 30 (or sooner, hopefully).

Here is one of my favorite exercises:
Supta Baddha Konasana and Circular Breathing

Place a couple of blankets folded into a long tube, a wedge, or a bolster at the base of your spine, so that you can lie down on it with your hips lower than your shoulders. Bring your feet into Bound Angle Pose (soles of the feet together, knees bent) and loop your belt around the backs of the hips and over the outside edge of the feet. Lower yourself onto the blankets, etc. and tighten or loosen the belt so that you are stretching the hip joints, but not so much that the knees are popping up. Take some time to get really comfortable in this position so you can focus on the breath.

Once your breath has steadied, you can turn your attention inward. Begin to observe the breath—how long the inhales/exhales are, if they are different lengths, how long you pause between them. Slowly count the length of each, and try to make them the same count (usually the inhale is a bit faster). When you have done a few cycles of similar length, try to eliminate the pause. This will be much easier at the end of the inhale, because the relaxing chest muscles will automatically start the exhale. Imagine your breath as an oval, with the curves being the transition between in and out. Try to breathe while smoothing around those curves so air is constantly entering and leaving the lungs.

Keep the circular (ovular?) breathing going for a while, but not for much longer than 10-15 minutes. Give a big cleansing sigh, and let your breath return to normal. Stay in the pose as long as you like and then slowly remove the belt and return to sitting. ©Brenda K. Plakans. All Rights Reserved

The Magnificent Wrist

June 26’s New York Times Science section had a fascinating article about evolution and how it affects genetic development. It discussed research on how fins evolved into wrists (or ankles), so that fish could begin to walk on land. I hadn’t spent much time thinking about wrists and their crucial role in facilitating terrestrial movement—altho I guess if you’ve ever broken that joint, you’ve been keenly aware of the role that joint plays.

So, I did some reading. The wrist is an impressive mechanism with a wide range of movement that assists the hands in doing all of their complex tasks. The joint is made up of the two big bones of the forearm (radius and ulna) and a group of smaller bones called the carpals. It is easy to foul up this part of the skeletal system, because its purpose is primarily motion rather than weight-bearing. And yet, we ask this joint to take a lot of stress in most of the inverted yoga positions and arm balances.

It’s important to be aware of the fragile nature of this crucial set of bones, tendons, and ligaments when practicing yoga. Strengthening the wrists is really strengthening the muscles of the forearms (flexors and extensors). You can make your hands stronger and more flexible by working with the fingers (ever had a massage from a potter? ouch!), but it is your arms, chest and abdominals that lift and support the torso in inversions and the wrists and hands are merely the base.

Listen to what your wrists are telling you. Just because they have wide range of motion, doesn’t mean you should twist or bend them as far as they will go. Try to keep the rotation of the forearm neutral when you are pressing onto the hands (inner elbows face each other, not forwards or back). Don’t force the angle of forearm to wrist past 90 degrees, and if you can open the joint even more than that, all the better.

If it hurts to press the palm flat in inversions, try increasing the angle of the wrist with a prop. A foam wedge, or even a rolled blanket under the heel of the hand, can relieve some of the pressure on the wrist and make Adho/Urdha Mukha Svanasana (Down/ Up Dog) or Plank Pose more comfortable; you can lengthen the arms and straighten the elbows more if you aren’t trying to accommodate for a sharp angle at the wrist. Many arm balances are easier if you lift yourself up on blocks, with the fingers curled over the edge. I find that I can balance more solidly on the palm of my hand in Bakasana (Crane) if the fingers aren’t stretched flat on the floor.

I’ve been in some classes where people wear wrist braces to protect themselves. I wonder about the wisdom of continuing a practice that can cause such violence to this important joint. Arm balances are such beautiful poses, but they can be very damaging and need to be practiced with great caution. Don’t force a pose on your wrists. Their delicate mechanism takes a long time to heal so if you do injure yourself, all inversions will be out-of-reach for a while, even the less challenging ones.

Think of those ancient creatures slapping their fins onto a rock to get out of the ooze and appreciate the marvel at the end of your arm. Anyway, you don’t want to be on Down Dog restriction, do you? ©Brenda K. Plakans. All Rights Reserved

P.S. If you haven't already, check out the comments from the last two postings. There are some really interesting thoughts from teachers and students about their preferences in yoga instructors. Look at their blogs, too, you might find a good recipe for granola!

Reading the Classroom (part two)

Once you’ve been teaching yoga for a while (or anything, for that matter) I wonder if you can ever go back to being “just” a student. Whenever I attend a class or workshop, I find myself watching how the instructor deals with teaching issues, as well as simply participating in the practice. What modifications does s/he offer for Adho Mukha Svanasana (Down Dog)? What guidance does s/he give during Savasana (Corpse)? How does s/he deal with some one who refuses any suggested adjustments? I try to focus on my own practice but being in a class means interacting with a variety of students and I can’t ignore how other people are processing the information the teacher presents.

When I write a lesson plan, I try to imagine how the class will unfold for my students. Where will they need more instruction? Who will have difficulty with certain poses and needs a specific modification? I try to remember my student-only days and think about what made a class the most beneficial for me. I find a combination of words and action—and I’m not sure I could actually say how to create this combination—made the various asana come alive to me both physically and mentally.

I think the most important thing to me, as a student, is sensing that the teacher is tuned-in to the dynamics of the classroom. I want to feel as if s/he is watching how the instruction is being followed; if there needs to be more explanation; if we are getting the benefits of the pose or need to be adjusted; if s/he is willing to adapt the lesson plan to fit the needs of this particular group of students. I want a class to have a plan, but I want that plan to be organic so it can change if it needs to and the teacher is comfortable with going “off book.” And I like surprises: for instance, if the teacher sequences asana in an unexpected way that makes me experience the asana differently than I have before.

I also place high value on a sense of humor, a soothing voice and a deep level of understanding. Although it probably isn’t fair, I want my teacher to have more experience than I do with yoga. I’m not sure I would be happy with a teacher that was significantly younger than me (check out this New York Times article on the subject). I have never been in a class where youth and inexperience factor was an issue, but I’m pretty sure I would be skeptical…

What if your class and teacher are close to your ideal, but not quite? Pat asked last week about getting a teacher to talk less…I’ve been mulling the question, because I think it’s a good one. As a teacher, I want to know if some one is having trouble in the class and if I could do something to help them. As a student, I’m not sure I’d have the guts to comment of such a personal element of the class (good Midwesterner that I am)—especially if it seemed like the teacher was proud of his/her style of explanation. Maybe you could suggest a different approach to the teacher as something the class might try (adding a silent meditation? doing a class without music?) or ask if there are
quieter classes at your studio. I usually vote with my feet, if a class bothers me, but I’m not sure that is the most constructive solution.

What have any of you dear readers tried? How do those of you that teach prefer to get feedback? What do you all think are good/bad traits of a teachers (I realize it’s a personal preference, but I’m curious to hear what students value)? I’ve bared my soul (sort of) about what I like in a yoga class, now let me hear from you. ©Brenda K. Plakans. All Rights Reserved

Reading the Classroom (part one)

Wow, what a great response I received from the YJ article. I got a lot of hits over the past 5 days and quite a few nice comments, as well. It seems the concept of silence really hit a nerve with the yoga crowd, both teachers and practitioners. Instead of responding individually to the various comments, I've been inspired to write a bit about communication in the yoga classroom...partially in response to Pat's query, but also because I thought it might generate some interesting discussion about how teachers figure out what their students want/need and how students convey those desires.

I started my teacher training because, as a long-time student of yoga, I wanted to help people discover how energizing and useful it was as a practice. I had had so many good experiences both mentally and physically with the discipline that I wanted to share those discoveries. My own teacher's approach was based in Iyengar and was so common-sense and approachable and I wanted people to see that yoga was necessarily a bunch of turbaned pretzel-people chanting loudly and cleaning their noses out with string (altho if that is what you want, you certainly can find it), but a healing, sustainable practice available to everyone.

To that end, I try to be hyper-aware of whether my students are getting the benefits of the class and enjoying it, and try to check-in regularly to see if my assessment is correct. I can do some of this is just by watching faces during the practice; are people grimacing and tense or nodding, smiling, and closing their eyes peacefully as we hold a pose? I also watch bodies; are they in the pose correctly and attempting the adjustments I suggest or do they seem static or unengaged? At the end of class do people seem happy and relaxed or do they scuttle out of the studio as fast as possible, never to be seen again?

I also try more aggressive tactics, just to be sure. I pass out comments sheets towards the end of a session, with questions about likes/dislikes and even specifics about music, poses and commentary so that people have an anonymous way to communicate with me and, hopefully, feel they can be honest if something is bothering them. I encourage people to come early or stay late if they need to discuss something privately (especially if they have health concerns they'd rather not share with the class). I even have asked students directly how the class is working for them, but usually just if some one seems rather shy or is new--I don't want to put him/her on the spot, but want to offer a chance to say something if s/he seems reluctant to talk in front of my "regulars".

Some times I wonder if I may be a bit too concerned about my students' response to the material, instead of just letting the practice just speak for itself. However, I'd rather make sure some one is getting the experience I hope for them, instead of just throwing information out there and seeing if anything sticks. It is hard not to take a student's bad experience personally, even if they obviously just need a different kind of yoga, but I suppose that is something you get used to with more and more teaching experience. The whole point of asking for comments is to get them...the negative ones can be the biggest teaching tools.

If you are a teacher and wonder what effect your teaching has, maybe some of these ideas will help. Or, maybe you have some good suggestions for keeping the lines of communication flowing. For my next post, I'm want to take the student's side and turn the discussion around. Let me know what you think! ©Brenda K. Plakans. All Rights Reserved

More Silence

In keeping with the Silence theme, I wanted to post a link to my latest article in Yoga Journal's My Yoga Mentor newsletter, "Silence as a Teaching Tool." It's geared to yoga teachers, rather than practitioners, but I think there are some good comments about incorporating more quiet into your life. I am definitely one to talk rather than be silent, so there was a lot of food for thought from these interviews. Hope you find something useful in it!

Silence as a Living Tool

I’ve been editing another article for Yoga Journal’s My Yoga Mentor newsletter; this one is titled “Silence as a Teaching Tool.” It talks about the importance of including quiet in a yoga class so that students have time to experience the poses without a lot of external distraction. I interviewed Cyndi Lee, Rama Berch and Joan White. Each had many interesting things to say and I had to cut a lot out of my initial story so it was short enough.

I think the theme of the article is a good one for everyday life, as well. All three teachers emphasized the need to decompress after a day full of sirens, car horns, yakking strangers (and familiars) and just the general noise of life. They also pointed out that it can be very scary to be quiet, because then it is just you and your thoughts, without any distractions.

Joan White asked the rhetorical question, “Why do you need to fill the space with talk?”—which I think is an astute observation. What is so threatening about just being quiet? Why do people need to turn on the TV or music as soon as they walk into a quiet house? When there are lulls in the conversation, does some body always jump in to fill the space (well, at a cocktail party, yes, but what about a chat between close friends)? Even music during yoga practice can be distracting, if you are trying to go really deep.

My suggestion is to try and include a bit more silence into your everyday life—even just 15 or 20 mins. a day. I think it’s healthy to confront the voices in your head (or, even better, learn how to turn them off) and just let the natural sounds of your environment be your accompaniment. I suspect it will improve your power of concentration and should give you a nice sense of peace. You may notice something about your world, or yourself, that you hadn’t noticed when it was hidden by all the noise. It’s not easy—and I’ve been working on it for awhile (especially the quieting the voices, part)—but it is a worthwhile endeavor. Let me know how it goes and if you have any suggestions! ©Brenda K. Plakans. All Rights Reserved

Tag--I'm It!

Recently I got "tagged" by Kris from Total Health Yoga...but I was still offline on the islands, so I didn't get a chance to respond. Here are my answers. It was fun to try and think of appropriate answers and I had to go get a snack while working on my favorite foods. So, some info about me that hasn't come up on the blog before...

Four jobs I have held (I’m counting only paying jobs for this one):
1. Favorite job ever—costume coordinator for the Washington Opera in Wash, DC
2. Best paying job—costumer for 1998’s Wild, Wild West (nite shoots are quite lucrative)
3. First job—slinging popcorn at Karmelkorn in the North Grand Mall in Ames ,IA
4. Current job and passion--Yoga teacher/blogger/free-lance writer and student

Four movies I can watch over and over (some of these I am forced to…):
1. Spirited Away (I love how imaginative director Miyazaki is)
1a. Eamonn has been very into Finding Nemo these days; it is also extremely well-observed…look at the different qualities of the sea water
2. Childhood favorite—Willy Wonka and the Chocolate Factory
3. Good laugh—any thing with the Marx brothers
4. Queen Margot—I saw this French movie in the early 90s and remember it as breathtakingly beautiful, but I haven’t seen it since. I’m a little scared to find out it isn’t as lovely as I remember.

Four places I have lived (since college):
1. Beloit, WI
2. Austin, TX
3. Los Angeles, CA
4. Washington DC

Four Categories of TV programming I enjoy (I am a slave to Netflix and don’t have cable):
1. Comedy—I am very into Arrested Development right now
2. HBO series—Sopranos and Deadwood (altho I wasn’t so crazy about Entourage or Curb Your Enthusiasm)
3. PBS Mysteries—every Prime Suspect

Four Places I have been on Holiday:
1. Maui, Hawaii (8 times and counting…including getting married)
2. Italy, specifically Tuscany and Rome
3. Japan (actually, I was on tour with the Opera—I was working—but we were in Tokyo for 3 weeks so it felt like a vacation)
4. Latvia, mostly Riga, but the countryside is beautiful in the late spring

Four of my Favorite Dishes:
1. Any fruit or veggie that is specifically seasonal—cherries, strawberries in June, peaches, asparagus, tomatoes, corn-on-the-cob
2. Japanese rice snacks—any of those bags of mix meant to be eaten with beer (although I’m not crazy about ika, the dried squid)
3. Cheesecake—maybe with a bit of strawberry sauce, but absolutely not flavored
4. Cheese—in general, and not just because I’m in Wisconsin(although cheese curds are divine when fresh, wet and squeaky)

Four websites I visit daily (or at least frequently):
1. My various email accounts (3 of them)
2. statcounter.com (I love to see where visitors to GTTSB are from)

Four places I would rather be right now (I should say, I would rather be close to these places...as in a short drive. Too bad Wisconsin isn't right in the middle of all of them):
1. Ames, IA-where my parents are
2. Iowa City, IA (Austin, TX as of July 15)-where my sister is
3. Washington DC-where many of my friends are
4. Research Triangle, NC-where some more of my friends are

Chair Warriors

As I’ve progressed through the end of the second trimester and into my third, I’ve noticed increased soreness in my hips. Some of this is due to weight gain and some to the loosening of my connective tissue as my body produces more of the hormone relaxin. This hormone “relaxes” (hence the name, I assume), or softens, ligaments and tendons so that there more room for a certain some one to pass through my pelvis at the end of August. This loosening deserves special attention because it is much easier to dislocate the joints during exercise and stretching—it seems like hip openers should become much easier (and they do), but care should be taken so you don’t over do it.

A simple way to modify poses so that you can enjoy the hip-opening benefits of standing asana, is to use a chair. You can get your legs in the proper positions, but your hip joints no longer support the whole weight of the torso. The leg muscles still get a mighty stretch in Virabhadrasana I, II (Warriors 1 and 2), you can lengthen the side ribs and spine, and you can hold the pose for awhile without getting as tired. Hip, hip hooray, right?



















Warrior 1, with a chair Straddle a lightweight-but-sturdy folding chair, so that the back of your right thigh is resting on the seat of the chair. Bend your knee and place your foot so that the heel is directly below the knee. Extend the left leg behind you and turn the foot slightly out so that you can press your sole into the floor. Adjust your position on the chair so that the hips are square (hip bones—if you can still find them—are even) to the side of the chair and the pelvis is level. Stretch the arms overhead and interlock the fingers, if that is comfortable. If you get light-headed with the arms overhead, cross the arms at the lower back or bring your hands into the Namaste position behind your back to get a nice chest opener. Really focus on pressing the back of the left leg back and grounding evenly through the left foot to work the leg muscles. Keep the shoulders away from the ears. Then repeat on the left side.


Warrior 2 with a chair Position yourself on the chair as before, but this time square the hips to the front of the chair, as in Warrior 2. The right knee is bent with the foot firmly planted and the left leg extends out to the side with the foot slightly turned in so you can rest the sole evenly on the floor. Line up your shoulders with your hips and your head with your tailbone. Lengthen the side ribs. From here, extend the arms to either side and turn the head to look over the right hand. As you hold the pose, keep extending the arms and lengthening the spine with each exhale. Repeat on the left side.©Brenda K. Plakans. All Rights Reserved

Aloha…Finally

Well, apparently WiFi isn’t as ubiquitous on the islands as I thought. Then, upon return to the mainland, our modem died, so I have been offline for almost 3 weeks. Forever! However, it was a lovely trip with lots of beaching, gentle hikes (to accommodate the 3 yr-old and pregnant lady), haupia--coconut pudding--ice cream, mangos, flowering jacaranda trees, geckos, birdsong, eucalyptus and sunrises across the West Maui mountains (courtesy of said 3 yr-old’s wake up time of 5:30am, ug).

A couple of milestones were reached while I was away: this blog had its first anniversary (May 22) and I entered my third trimester. I’m thrilled by the first, because I wasn’t sure I had the discipline to keep up with weekly entries; I’m also excited by the contact I’ve had with fellow bloggers stretching from Milwaukee to South Africa! The second is a welcome achievement, but I had forgotten how lumpy and awkward this phase of pregnancy is. My yoga practice is starting to change significantly and I have to concentrate on not grunting when I get up off the floor (especially as I start teaching again this week).

In the past year, I’ve tried to keep my postings of general interest. However, in light of this year’s development, I thought I’d focus a bit more on yoga and pregnancy for the rest of the summer. With the last kid, I noticed that the modifications I needed to apply were actually useful for anyone with mobility issues and could even bring awareness to yogis without any limitations, just by changing the pose slightly. So, I hope you all find this information and change of perspective interesting…it’s good to be back on the blog!

More Adjusting (Attitudes and Bodies)

Sunday morning of the conference, we had a session with David Swenson on “Safe Adjustments.” David is one of the foremost teachers of Ashtanga-style yoga in this country. Ashtanga requires a very strong upper body (and resilient wrists) and is often practiced with an athletic series of Sun Salutes that uses jumps between each pose and a lot of challenging work in the upper arms. Again, a better style for younger, more flexible bodies—and was actually developed by K. Pattabhi Jois for energetic teenage boys—but is very popular because of the work-out it provides and, I assume, for the focus it requires.

As with Ana Forrest’s class, I wasn’t expecting to be able to do much of the work--not that my Chaturanga Dandasana has ever been that impressive--but I figured I’d see what he had to say. He was such a refreshing presenter! His discussion was funny and laid-back and he never proselytized. He was very upfront about Ashtanga and said (I’m paraphrasing, a bit), “I don’t think Ashtanga is necessarily the best yoga out there, but I do it because I happen like it the best of all.” How pleasant to not get a brow-beating about what’s wrong with the other approaches or complaints about other teachers’ egos. He was rangy and bouncy--sort of like Tigger--and used his body to demonstrate common mistakes in basic poses that had us all laughing (for example, keeping the neck stiff and lifting the head above the arms in Adho Mukha Svanasana (Down Dog)—solved by having the student bend his/her knees to release the lower back and allow more rotation in the shoulders).

I’m still a bit leery of Ashtanga (and I read about a lot of practitioners who have to stop because of injuries), but I really enjoyed David’s manner. His information was good and we did a lot of partnering, which is always useful for teachers to get some practice on a real body. Some of the adjustments were a bit advanced, and I’d hesitate to do much with many of my students’ Parivrtta Trikonasana (Revolved Triangles). However, the session put everyone in a good mood as we were all starting to get a bit tired at that point. I appreciated the feeling that he was merely imparting some useful information, rather than trying to sell us a line. And, believe me, there was a lot of “line-selling” that weekend. ©Brenda K. Plakans. All Rights Reserved

**On a more tropical note, I’m off to Maui tomorrow, for a vacation and one (four!) last plane trip before I’m grounded for the rest of the summer. I’m going to try and post a few ideas for pregnancy modifications, unless the spirit of aloha moves me to write something else. We’ll have a computer with us, but I’m not sure how much internet access we will have. It seems like everyone is online over there, tho, so I don’t think it will be a problem. Catch you from the Pacific!**

Attitude Adjustment

At Yoga Journal’s Lake Geneva Conference a few weeks ago, I attended the Teaching Intensive, which ran from Friday to Sunday. We spent 6 three-hour sessions with various well-known teachers, who shared their philosophies and approaches to the discipline, and their frustrations with those who teach it. They all have an overwhelming concern (not necessarily unfounded) with the state of teacher training—3-day certification courses, yoga being presented as “therapeutic” by inexperienced teachers, dangerous adjustments and so on. Some were quick to push their training programs and distributed flyers, other were content to let their demonstrations do the recruiting.

Having trained with an Iyengar-influenced teacher and mostly studied that style of slow yoga, with its careful attention to alignment and proper positioning, I have always been skeptical of the hot, athletic yogas. I figured that was for sweaty 20-yr olds, or show-offs who were mostly interested in displaying their upper-body strength. I’m sure some jealously was involved, but I dismissed it as a lot of unsustainable kids’ stuff that wasn’t really worth serious consideration.

So, it was with great skepticism that I arrived for the morning session with Ana Forrest, “Therapeutic Backbends.” Forrest Yoga requires a lot of upper-body strength and Ana, herself, often gives controversial demonstrations at conferences that involve complicated twists and wraps and arm balances not often seen outside of Cirque du Soleil. She and her sleek assistants arrived en masse, several with wrist braces (Gary Krasftsow often wondered what the point of doing yoga was, if the practitioners repeatedly injure themselves) to begin our session.

I was ready to do a lot of observing, since there is little in the backbend world that will serve some one whose expecting—most of those asana are contraindicated for pregnancy because of the stretching and contracting of the abdominals. I discussed my situation with Ana, so she was aware, and she alerted her assistants. Much to my surprise (and a bit, my embarrassment) they all were extremely attentive and made sure I always had an alternative pose to do with similar effects as the rest of the room’s work. Some of their directions were a bit goofy; one girl kept encouraging me to fill my lungs to make room for the baby—tricky to do, when said baby is squashed up against my diaphragm—but mostly they were gentle and careful.

I felt as if I was getting a personal class—which was great, although I hope the rest of the students didn’t resent the attention. That is always a possibility if you have a special needs student, but I also figured it was good for all these teachers to see modifications for pregnancy. By the end of the three hours I felt a great openness and length through my torso, and no sense of having overdone anything. Baby X was kicking away (with all that new room ?!?!) and I had a newfound respect for Ana and her students. I would be interested to see how she modifies some of her more aggressive arm balances for weaker students, but never felt left out of the practice. Some much for sweaty kids’ stuff.

Here are a couple of the preparatory poses that we did that are wonderful ways to create awareness and openness:

Individual Finger Stretch This would be great after a long day of using your hands and really increases the circulation in the forearms. Sitting in Sukhasana (Easy Pose), extend one arm with the palm out and, one at a time, take hold of a finger with the other hand and gently pull it towards you. For the thumb, turn the stretching hand palm up and press the back of the other hand to it. Then reach the fingers up and grab the stretching thumb and pull it towards you. Repeat on the other hand.

Neck Stretch Realign yourself in Easy Pose and then reach the right arm out and tuck it, palm down, under the right hip. Place the left hand on top of the head and let the weight of the hand and arm gently pull your head toward the left shoulder, stretching the side of the neck out. The right arm under the hip will serve as a counter-stretch to really open up the neck. Let the head come slightly forward, still with the left hand on it. Then come forward a bit more, but still not to the center, and notice how the stretch moves into the back of the neck and upper shoulders. Release the head at the center and then, using the left hand on the forehead, gently press the head upright. Repeat on the other side. ©Brenda K. Plakans. All Rights Reserved

Opening Comments...

I’m a little side-tracked with my next Yoga Mentor article right now (“Silence as a Teaching Tool”), but I wanted to post a few of my observations from the Yoga Journal conference that I went to last weekend in Lake Geneva, WI.

I attended a special teachers’ intensive that was three days of three-hr.s sessions with such yoga stars as Gary Kraftsow, Ana Forrest, Aadil Palkhivala, David Swenson and Rodney Yee. We were about 50 teachers, crammed mat-to-mat in a generic conference room, but the energy was good, the intentions were genuine and I think everyone learned a lot. I got the sense that we all were a bit startled by the contradictions between the various experienced teachers—either sniping about other styles or approaches or how to set up and adjust poses, but that stuff, in itself, was educational. I have a lot more to say about that.

There were a variety of free events, including a number of panel discussions. I attended a couple, one on “Why do We Teach Yoga” and “Is Yoga a Religion.” Again, a lot of food for thought and a lot of, uh, debate. What’s with these advanced teachers and their need to be right? Maybe they were picked especially for the panels, because it was known that they would make challenging comments and mix it up a bit. It was a bit disconcerting, but it was good to hear a variety of opinions and to think about the questions that they inspired.

I also have some thoughts about my own experience with the sessions and the sequences--from the perspective of a pregnant woman. Yeah, that’s right, I’m about 6 months along and due at the end of August. I’ve been recycling a lot of my old pose-pictures, but I think it's time to bring this element into the blog; some of you out there may be expecting, too, or dealing with moms-to-be.

Being a “special population” at the conference gave me a lot of perspective on how teachers deal with unexpected “problem” students. Some were great and kept me busy, even if I can’t do a full-blown paschimottanasa (seated forward bend) any more; others just looked at me and shrugged as if to say, “your condition is not my problem.” Luckily, I know a variety of modifications I can do for most poses…but what if I was a beginning student and figured Navasana (Boat Pose) might be a good way to build strength (not for some one who’s expecting, too much contracting in already stretched-to-the-limits abdominals)?

So, this is something of a preview for the next few weeks. I have a lot of things I’m mulling right now, and I think writing about them will help me clarify what I think. Plus, I’m interested to see how the rest of you respond to this information. Yoga is at a very interesting place right now, in our culture. As more people start to take classes and realize the benefits and as more study is done by scientists to unlock how these benefits manifest themselves, I think the discipline and how it is taught is going to change. I think it’s fascinating to be in on the discussion and I hope you do too.

Mas tarde…

Forward Bends, redux

This week in class we’ve been working on forward bends. I wrote about this group of poses back in March, emphasizing the actions of the pelvis and hip joints and the flexibility in the legs and lower back. You should also be aware of the role of the spine in all of this hinging and folding. Try to do the following series, but really focus on lengthening the spine before you begin to bend. As you lift the top of the head up and ground into the sit bones, you will feel the side ribs lengthen and the lower back open. This increased space, especially in the lumbar spine, will allow the pelvis to tip farther forwards and deepen the fold at the hip crease.

It may not be a dramatic increase (who’s judging, right?), but you are trying to create space and with space comes awareness. Move slowly into the poses. Hold each stage for a few breaths, deepen on an exhale and then hold a bit longer. All the while, stretch up through the top of the head instead of pressing forward with the belly button. Let gravity and the weight of your torso initiate the fold.

This weekend I am going to be in Lake Geneva, Wisconsin for Yoga Journal’s spring conference. I am attending the sessions especially for teachers, so I should come back with all sorts of ideas of deepening your practice. I am also doing a couple of interviews for my next article, Silence as a Teaching Tool, with Rama Berch and Cyndi Lee. I imagine that ought to provide some food for thought, as well. So, lengthen, fold and stay tuned!

Forward Bends
Sukhasana (Easy Pose) Sit in a comfortable, cross-legged position with the sitbones on a folded blanket. Increase the height of the blanket if you can’t sit without rounding the lower back. Take a few minutes to really concentrated on balancing the pelvis and lengthening the spine. Stretch the arms overhead to feel the lift in the side ribs, and then lower the arm but keep lifting in the side body.

Dandasana + Hastasana (Staff Pose + Overhead Arm Stretch) Extend the legs out in front of you, pressing the soles of the feet away evenly and engaging the thigh muscles. Raise your arms to the side and keep the shoulders away from the ears as you lift your arms overhead. After your initial stretch, begin to fold forward from the hips; keep the arms long and the side ribs lifted. Lead with the belly button as you lengthen the backs keep stretching the spine and notice if the fold deepens. Sit up and relax the legs.

Upavistha Konasana Fold your blanket into thirds, so you have a higher base for the sit bones. Spread the legs to either side, but not so wide that you can’t keep the knees and toes pointing to the ceiling. Lengthen the backs of the legs as you press the soles of the feet away, like Staff Pose. Stretch the arms overhead, lengthen the side ribs and begin to fold at the hip crease. As with the earlier Forward Bend, keep you attention in the length of the spine to create space around the hip joint. Let gravity and the opening of the muscles as you exhale increase the fold, but don’t force yourself forwards. Return to center and relax the legs.

Adho Mukha Svanasana (Downward-facing Dog) This is a good time to release the hips, but also continue stretching the legs. Start the series in a well-measured dog. Begin in Balasana Your outstretched arms should now be placed with the heels of the hands beneath the shoulders. Lift the hips up and back, with the knees bent to get the upper body aligned and then press the thighs back to begin straightening the legs. Don’t worry about pressing the heels to the floor, when you lengthen the backs of the legs the heels will start to sink. As with the other poses, be very aware of the length of the spine and try to increase the distance between the top of the head and the tailbone. Come back to Child’s for a release pose.

Parivrtta Janu-sirsasana (Revolved Head-to-Knee Pose) Begin in Staff with the spine long and aligned. Then slide the left knee to the side and, using both hands, gently roll the shin and top of the foot towards the floor. Try and line your heel up with the center of your perineum, but don’t loose the length in the lower back. Extend the left leg to the side so that your legs make a 90-degree angle. Keep the left big toe and knee pointed towards the ceiling. As you sit tall and concentrate on lifting the side ribs and start twisting to the right (towards the bent knee). Begin folding towards the extended left leg (leaning backwards, sort of). Slide your left hand along the left leg, or lower onto your forearm if you can still keep the spine long. With each exhale, deepen the twist as you lengthen the back. Place your hand flat on the floor to assist the twist, or take hold of your foot.

-Bring the right arm straight up and then drop is slightly to the back to increase the twist. Bring it down to your right hip, or, if it doesn’t affect the length of the spine, reach over and take hold of the other side of your left foot. Breathe deeply and try to extend into the pose every few breaths by stretching the top of the head away from the tailbone. Slowly release the hands and bring the torso upright. Untwist and then return the legs back to Staff Pose. Repeat on the other side.

Savasana (Corpse Pose) Release yourself onto the floor and draw your knees up to your chest. Rock back and forth to massage and release the lower back. Then extend your legs, release your arms and allow yourself to sink into the support of the floor. Let each exhale be a point of deepening. Stay for as long as you like. ©Brenda K. Plakans. All Rights Reserved