PRAYER FOR ENLIGHTENMENT 3~' OM ASATOMA SADGAMAYA TAMASOMA JYOTHIRGAMAYA MRITHYORMA AMRUTANGAMAYA OM SHANTI, SHANTI, SHANTI 3~' 3~' 3~' 3~' 3~' 3~'

SunShine State Yoga Academy Teacher Training Course Standards & Schedule, 2007-2008 I, Alan Lowenschuss, eRYT, am currently offering a 200-hour Teacher Training course that I would like to have recognized by Yoga Alliance. The course is currently in session with 3 students, one of whom is doing an accelerated 6-month program, and the other two a year-long program. We are all meeting once per week for 3 hours, and I am meeting with the 6-month student another time per week for 3 hours. This course utilizes the extensive resources that can be found on line, as well as books, videos, and hand-outs. I also have extensive knowledge of the Yoga tradition from years of intensive study and practice, both academically and as a yogi, and we draw upon this resource, as well. Below you will find more details about the course, and additional material can also be found on my website www.allow-ah.com . In the coming months, I expect to begin new sessions, and I would request that this TT program be given priority in being reviewed, and I very much do appreciate your doing this. Techniques Training/Practice 100 Hours For 9 month and year long students, there is one 3-hour session per week, which combines analytical training and guided practice. In other words, it is a yoga class, including asana, pranayama, chanting/mantra, and meditation, and also a "how to teach" session. This will give the students over 100 hours of "Techniques" training and practice. In addition, non-contact hours will also come from readings, writing assignments, and written tests. The written assignments will mainly be done via computer and email. For 6 month students, there is one more 2-3 hour session per week. *Note: Students may also attend my group classes in the Naples area, which will further add to their knowledge of how a yoga class is conducted. Teaching Methodology, 25 hours The 15 contact hours will be fulfilled partly in the regular weekly class, and partly during the day long workshops which will take place every two months. Anatomy & Physiology, 20 hours These 10 contact hours will be fulfilled in our regular classes, and also in the day long workshops that occur once every two months. The remaining 10 hours will be fulfilled via books and a DVD, as well as writing assignments. Yoga Philosophy/ Lifestyle & Ethics for Yoga Teachers, 30 hours The 20 contact hours will be fulfilled partially via the regular weekly classes, and partly in the day long workshops which will be held every two months. Practicum, 10 The Practicum hours will be fulfilled during our regular weekly class meetings, toward the end of the course. Students will also be asked to teach an actual class that I will observe. Remaining Hours, 15 hours These will easily be fulfilled via the regular weekly classes, the workshops, attendance at group classes, and other contact with me during the course. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' GOALS FOR OUR TEACHER TRAINING??1) To become proficient in both the performance and instruction of 30 + basic asanas. You should also know the Sanskrit names of each one, even if you do not use them with your students. You should be able to show your students the modifications for each pose, and also discuss with them the anatomy of each pose, the benefits and the contra-indications. ??2) To have a basic, working knowledge of the traditional yoga system, namely the 8 limbs (Ashtanga) and the purpose of each limb. Tomorrow we will review the 8 limbs together, and discuss what we need to do individually in regard to achieving some mastery of each limb. ??As far as I am concerned, a good yoga class will attempt to incorporate all 8 limbs into it. For example, we will start with the very first principle, Ahimsa, and have the intention of doing no harm to ourselves in our asana practice, including working on correcting negative thought patterns. Then, we will practice the asanas, and from there move on to pranayama (breathwork), to be followed by sense-withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and hopefully, absorption (samadhi). You will be taking a more therapeutic approach in our course, but as one of my teachers, David Frawley says, physical therapy can be aided greatly by the upper limbs of deep relaxation, concentration, and meditation. We'll talk about this. ??3) You will submit to me an essay every other week on what you have been reading, what you found most helpful/useful from your reading, and how you will use that in what you do. Also, include any personal epiphanies, if you don't mind sharing that. ?4) I would like you to become more proficient in the poses that are not so easy for you. For instance, the wheel pose. That is not to say that you will necessarily master that pose, just that you will work on it and gain a little bit more ease with it. ??5) I would like us all to be reading the Yoga Sutras together, and I will tell you the verses that are essential that you know. ??We'll have a test each month of the program. The test will be both oral and written. The oral section will involve leading the rest of us through a short class, not imitating what I do necessarily, but hopefully drawing from your own knowledge and experience to create something original. I will also ask you certain things to check your pronunciation, etc. The written part will be partly essay, and partly short answer. It will be based solely on what we have reviewed to that point. ??As part of the goal of yoga is to become self-disciplined and self-reliant, I hesitate to impose too much structure on you. I would like you to both be un-pressured and exercise your creativity as much as possible. Basically my feeling is: Find your bliss (what interests you most, what you are most curious about) and go into that. You might find anatomy most intriguing, so that will be what you focus on, and then that will lead you into other avenues of exploration. So, I give you free reign to explore... I do want you to learn certain fundamentals, but I will let you know what those are. The first month, I want you to learn the 30 basic poses, their Sanskrit names, and I also want you to learn the 8 limbs in Sanskrit and English and be able to explain them. Finally, I want you to know 5 verses from the yoga sutras and their meanings. We'll go over all of this together. ??Our first test will be on Sept. 17th, and each test will be one month from that point on. I might pop a quiz on you here and there, too, so be ready! I will also be speaking with you, and corresponding with you via email, so we'll constantly be communicating about how you are doing, and whether things are going the way you would like them to. YOGA ALLIANCE CODE OF CONDUCT PREAMBLE TO CODE OF CONDUCT This Code of Conduct is a summation and declaration of acceptable, ethical, and professional behavior by which all Registered Yoga Teachers (RYT) and Registered Yoga Schools (RYS) agree to conduct the teaching and business of Yoga. The Code is not intended to supersede the Code of Conduct/Ethics of any school or tradition, but is intended to be a basis for yoga ethics. Code of Conduct As a Registrant of Yoga Alliance and as a Registered Yoga Teacher (RYT) or representative of a Registered Yoga School (RYS), I agree to uphold the ethical goals set forth in the following Code of Conduct: 1. Uphold the integrity of my vocation by conducting myself in a professional and conscientious manner. 2. Acknowledge the limitations of my skills and scope of practice and where appropriate, refer students to seek alternative instruction, advice, treatment, or direction. 3. Create and maintain a safe, clean, and comfortable environment for the practice of yoga. 4. Encourage diversity actively by respecting all students regardless of age, physical limitations, race, creed, gender, ethnicity, religion affiliation, or sexual orientation. 5. Respect the rights, dignity, and privacy of all students. 6. Avoid words and actions that constitute sexual harassment. 7. Adhere to the traditional yoga principles as written in the Yamas and Niyamas. 8. Follow all local government and national laws that pertain to my yoga teaching and business. Required Reading Sandra Anderson and Rolf Sovik. Yoga: Mastering the Basics, 2000. Nicolai Bachman. The Language of Yoga. Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants. Steven Cope. The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living. David Coulter. Anatomy of Hatha Yoga, 2001. Georg Feuerstein, The Deeper Dimensions of Yoga. Shambhala. David Frawley. Hinduism: The Eternal Tradition. Iyengar and Razazan. Yoga: The Path to Holistic Health. BKS Iyengar. Light on Yoga. Schocken Books.? Stephanie Pappas. Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students Paramahamsa Yogananda. Autobiography of a Yogi. Self-Realization Press. Recommended Reading Steve Ross. Happy Yoga. Georg Feurstein. The Mystery of Light: The Life and Teachings of Omraam Mikhael Aivanhov. Georg Feuerstein, The Yoga Tradition. Hohm Press. Georg Feuerstein, The Encyclopedia of Yoga. Shambhala. Omraam Mikhael Aivanhov. Golden Rules for Everyday Life. Linda Johnsen: Daughters of the Goddess. Ganga White. Yoga Beyond Belief. Sivananda Yoga Center and Vishnu Devananda. The Sivananda Companion to Yoga. Sri Swami Satchidananda. The Yoga Sutras of Patanjali. Commentary by Swami Satchidananda. David Swenson. Ashtanga Yoga: The Practice Manual. Hawley. The Bhagavad Gita: A Walkthrough for Westerners. Osho. Autobiography of a Spiritually Incorrect Mystic. Ramdas. Be Here Now. Hanuman Foundation. T.K.V. Desikachar. The Heart of Yoga: Developing a Personal Practice. Also, please subscribe to either Yoga Journal or Yoga: Joyful Living magazine. Yoga Videos Required Yoga Unveiled. The Soul of India. Anatomy for Yoga with Paul Grilley Origins of Yoga: Quest for the Spiritual. Short Cut to Nirvana. Recommended Shiva Rea Yoga Shakti The Fire Yogi. Mike Vasan. ??Kundalini Yoga for Beginners and Beyond Ravi Singh and Ana Brett. ? Yogi Hari. Intermediate Series. ??Rodney Yee Intermediate Yoga. ??A Passage to India. The Bill Murray version. ? ?Sound Yoga/Nada Yoga. Shanti Shivani. 3~' THE EIGHT LIMBS OF YOGA -- ASHTANGA Compiled by Maharishi Patanjali in the Yoga Sutras, the Eight Limbs of Yoga are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the Yogi or Yogini to enlightenment (higher and deeper awareness). While the physical part of yoga is certainly of significance, it is only one of the eight conventional limbs of Yoga practice, all of which have meditation of God/Higher Consciousness as their rationale. These are the eight limbs of the complete yoga system as they are found in the Yoga Sutras of Patanjali. Yama - Moral observances for interactions with others Niyama - Moral observances for interactions with yourself Asana - Postures Pranayama - Breathing Pratyahara - Sensory inhibition Dharana - Focus Dhyana - Meditation Samadhi - Blissful absorption of one's individual consciousness in the essence of God. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' [Note from Alan: Here is a brief article on the Yoga Sutras from Wikipedia. Please read it over, and then attentively recite the verses beneath in Sanskrit and English, reflecting upon their meaning. I will add specific verses each week, which we will review together. I expect you to at the very least be familiar with these verses, and if it all possible, read the yoga sutras in their entirety at least once per week. I will make a link to the text available to you. You can also review the material in Stephen Cope's "The Wisdom of Yoga," which is all about the yoga sutras.] Read the Wikipedia Article on the Yoga Sutras YOGA SUTRAS TO RECITE AND REFLECT UPON: * 1.1 atha yogaanushaasanam * 1.2 yogashchittavrittinirodhaH * 1.3 tadaa drashhtuh svaruupe.avasthaanam * 1.4 vrittisaaruupyam itaratra ********************************** 1.1 Now, the teachings of Yoga. atha yogaanushaasanam 1.2 Yoga is to still the patterning of consciousness. yogashchittavrittinirodhaH 1.3 Then pure awareness can abide in its very nature. tadaa drashhtuh svaruupe.avasthaanam 1.4 Otherwise awareness takes itself to be the patterns of consciousness. vrittisaaruupyam itaratra 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' [Note from Alan: Here is a brief article on the "Yamas" that someone wrote for Wikipedia. To the best of my knowledge, it is very accurate. Note that although the Yoga Sutras list only 5 Yamas (which we reviewed in class), other Yoga texts list 10. The Wikipedia essay below deals with both sets of lists of the Yamas.] Yamas From Wikipedia, the free encyclopedia A yama (Sanskrit), literally a "restraint", is a rule or code of conduct for living virtuously. The yamas comprise the "shall-nots" in our dealings with the external world. Ten Yamas are codified as "the restraints" in numerous scriptures including the Shandilya and Varaha Upanishads, the Hatha Yoga Pradipika by Gorakshanatha, and the Tirumantiram of Tirumular. Patañjali lists only five yamas in his Yoga Sutras. Ten Traditional yamas The ten traditional yamas are: Ahimsa: Nonviolence. Abstinence from injury, harmlessness, the not causing of pain to any living creature in thought, word, or deed at any time. This is the "main" yama. The other nine are there in support of its accomplishment. Satya: truthfulness, word and thought in conformity with the facts. Asteya: non-stealing, non-coveting, non-entering into debt. Brahmacharya: divine conduct, continence, celibate when single, faithful when married. Kshama: patience, releasing time, functioning in the now. Dhriti: steadfastness, overcoming non-perseverance, fear, and indecision; seeing each task through to completion. Daya: compassion; conquering callous, cruel and insensitive feelings toward all beings. Arjava: honesty, straightforwardness, renouncing deception and wrongdoing. Mitahara: moderate appetite, neither eating too much nor to little; nor consuming meat, fish, shellfish, fowl or eggs. Shaucha: purity, avoidance of impurity in body, mind and speech. (Note: Patanjali's Yoga Sutras list Shaucha as the first of the Niyamas.) ***Five yamas of Patañjali In the Yoga Sutras of Patañjali, the yamas are the first limb of the eight limbs of Raja Yoga. They are found in the Sadhana Pada Verse 30 as: Ahimsa Satya Asteya Brahmacharya Aparigraha: absence of avariciousness, non-appropriation of things not one's own. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' GOALS FOR OUR TEACHER TRAINING 1) To become proficient in both the performance and instruction of 30 basic asanas. You should also know the Sanskrit names of each one, even if you do not use them with your students. You should be able to show your students the modifications for each pose, and also discuss with them the anatomy of each pose, the benefits and the contra-indications. 2) To have a basic, working knowledge of the traditional yoga system, namely the 8 limbs (Ashtanga) and the purpose of each limb. Tomorrow we will review the 8 limbs together, and discuss what we need to do individually in regard to achieving some mastery of each limb. As far as I am concerned, a good yoga class will attempt to incorporate all 8 limbs into it. For example, we will start with the very first principle, Ahimsa, and have the intention of doing no harm to ourselves in our asana practice. Then, we will practice the asanas, and from there move on to pranayama (breathwork), to be followed by sense-withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and hopefully, absorption (samadhi). You will be taking a more therapeutic approach in our course, but as one of my teachers, David Frawley says, physical therapy can be aided greatly by the upper limbs of deep relaxation, concentration, and meditation. We'll talk about this. 3) You will submit to me an essay every other week on what you have been reading, what you found most helpful/useful from your reading, and how you will use that in what you do. Also, include any personal epiphanies, if you don't mind sharing that. If you want me to give you a more structured reading list, I can, but I thought I would leave it up to you to read what you feel you need most at any given time. I'll let you know what you absolutely must read. 4) I would like you to become more proficient in the poses that are not so easy for you. For instance, the wheel pose. That is not to say that you will necessarily master that pose, just that you will work on it and gain a little bit more ease with it. 5) I would like us all to be reading the Yoga Sutras together, and I will tell you the verses that are essential that you know. We'll have a test each month of the program. The test will be both oral and written. The oral section will involve leading the rest of us through a short class, not imitating what I do necessarily, but hopefully drawing from your own knowledge and experience to create something original. I will also ask you certain things to check your pronunciation, etc. The written part will be partly essay, and partly short answer. It will be based solely on what we have reviewed to that point. As part of the goal of yoga is to become self-disciplined and self-reliant, I hesitate to impose too much structure on you.I would like you to both be un-pressured and exercise your creativity as much as possible. Basically my feeling is: Find your bliss (what interests you most, what you are most curious about) and go into that. You might find anatomy most intriguing, so that will be what you focus on, and then that will lead you into other avenues. So, I give you free reign to explore... I do want you to learn certain fundamentals, but I will let you know what those are. The first month, I want you to learn the 30 basic poses, their Sanskrit names, and I also want you to learn the 8 limbs in Sanskrit and English and be able to explain them. Finally, I want you to know 5 verses from the yoga sutras and their meanings. We'll go over all of this together. Our first test will be on Sept. 17th, and each test will be one month from that point on. I might pop a quiz on you here and there, too, so be ready! I will also be speaking with you, and corresponding with you via email, so we'll constantly be communicating about how you are doing, and whether things are going the way you would like them to. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' SunShine State Yoga Academy -- CORE PRINCIPLES 3~' Namaste -- I bow to the light of consciousness within you, which also resides within my Heart/ 3~' Now see that Light in everyone and everything. 3~' "If you don't know where you're going, you might not get there" -- Yogi Berra 3~' Harmony and Balance in all things ("The truth is somewhere in between.") 3~' "Nothing to do, nowhere to go" -- just Be Here Now 3~' Daily Practice -- "A little bit each day goes a long way." 3~' Be a disciple of Discipline. 3~' "No pain, no strain." 3~' That said, pain can be our greatest teacher (understand the importance of paradox) 3~' Let Go and Let God/Goddess/Godessence... 3~' K.I.S.S. 3~' "We believe that children are our future..." 3~' Whoever said "humor is the best medicine" was probably pretty enlightened (can u levitate w/out levity?) 3~' Our version of Hot Yoga: Train outside in the Florida heat! ("Asauna Yoga") 3~' "If life were perfect, it wouldn't be." (If you were perfect, you wouldn't Be) -- Yogi Berra 3~' A basic meditation practice: Be silent and listen (put another way: "Siddown and shuddup" ) 3~' "It's never too late to do nothing at all." (Allen Ginsberg) 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 30 ++ YOGA POSES (YOGAASANAS) WE WILL FOCUS ON: cat/cow tadasana - mountain shavasana - corpse/deep relaxation balasana - child's halasana - plow surya namaskar -- sun salutation urdhva mukha svanasana -- updog adho mukha svanasana -- downdog shirshasana - headstand janu shirshasana -- forward bend uttanasana -- standing forward bend navasana -- boat pose natarajasana -- dancer sarvangasana -- shoulder stand padmasana - lotus virasana -- hero's pose vajrasana -- thunderbolt bhujangasana -- cobra vrkshasana -- tree prasarita padotanasana dhanurasana -- bow pose urdhva dhanurasana -- upward bow/wheel pavana muktasana -- wind-relieving pose badha konasana -- "butterfly" malasana -- squat chaturanga -- low push-up virabhadrasana -- warrior poses kapotasana - pigeon supta-madhyasana -- lying down twist marichyasana -- pose of the sage Marichi dolphin -- shishulasana/shimshumarasana 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' Here are some chants that I would also ask that you learn for our course. We will chant them again tomorrow. OM, Alan Asatoma Sadgamaya Tamasoma Jyotirgamaya Mrtyorma Amrtamgamaya O Divine within and without... Please lead us from Untruth to Truth '' " from Darkness to Light and from Death to Immortality Loka Samasta Sukhinoh Bhavantu! May everyone everywhere be happy! Om Shanti Shanti Shantihi! Peace and Blessings to All! 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' Reading List for the SSYA Teacher Training We'll aim to read a book every two weeks, and I would like you to email me a couple of pages (or more, if you'd like) of thoughts on each book. Some of these books are more reference manuals, but I would still like you to go through them page by page, so that you will know where to go when you need to. I will also email you links to websites that I think will be of interest or use to you, as well as some of my own reflections on yoga. At the end of the program, I will give you an open book test that will be based on materials that we have gone over. week 1 Steven Cope. The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living. week 3 Lori Newell. The Book of Exercise and Yoga for Those with Multiple Sclerosis. week 5 MS, yoga, and me.(spot light)(Personal account): An article from: Inside MS [HTML] (Digital) by Susan Dobrof . Get this from Amazon.com. week 7 Steve Ross. Happy Yoga. week 9 Georg Feurstein. The Mystery of Light: The Life and Teachings of Omraam Mikhael Aivanhov. week 11 Georg Feuerstein, The Yoga Tradition. Hohm Press. week 13 Georg Feuerstein, The Deeper Dimensions of Yoga. Shambhala. week 15 Georg Feuerstein, The Encyclopedia of Yoga. Shambhala. week 17 Sandra Anderson and Rolf Sovik. Yoga: Mastering the Basics, 2000. week 19 Omraam Mikhael Aivanhov. Golden Rules for Everyday Life. week 21 BKS Iyengar. Light on Yoga. Schocken Books. week 23 Linda Johnsen: Daughters of the Goddess. week 25 Iyengar and Razazan. Yoga: The Path to Holistic Health. week 27 Ganga White. Yoga Beyond Belief. week 29 Nicolai Bachman. The Language of Yoga. Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants. week 31 David Coulter. Anatomy of Hatha Yoga, 2001. week 33 Sivananda Yoga Center and Vishnu Devananda. The Sivananda Companion to Yoga. week 35 Sri Swami Satchidananda. The Yoga Sutras of Patanjali. Commentary by Swami Satchidananda. week 37 David Swenson. Ashtanga Yoga: The Practice Manual. week 39 Hawley. The Bhagavad Gita: A Walkthrough for Westerners. week 41 Osho. Autobiography of a Spiritually Incorrect Mystic. week 43 Wendy Weir. Conversations with Jerry. Publisher: Three Rivers Press; Reprint edition (June 27, 2000) Question: Why were Jerry's ashes scattered in the Ganges? week 45 Stephanie Pappas. Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students week 47 Ramdas. Be Here Now. Hanuman Foundation. week 49 T.K.V. Desikachar. The Heart of Yoga: Developing a Personal Practice. week 51 David Frawley. Hinduism: The Eternal Tradition. week 53 Paramahamsa Yogananda. Autobiography of a Yogi. Self-Realization Press. Also, please subscribe to either Yoga Journal or Yoga: Joyful Living magazine. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' VIDEOS FOR ALLOW AH TEACHER TRAINING We'll also attempt to watch about a video every two or three weeks as part of our training. Again, you can get these either from Amazon, or from the library. I'll also direct you to YouTube videos that I think might be helpful or interesting. And I'd also like you to take a look at my videos, "Sunkiss'd," and "SunSmile." week 1 Yoga Unveiled. week 4 The Soul of India. week 8 Anatomy for Yoga with Paul Grilley week 12 Shiva Rea Yoga Shakti week 16 Origins of Yoga: Quest for the Spiritual. week 20 Short Cut to Nirvana. week 24 The Fire Yogi. Mike Vasan. week 28 Kundalini Yoga for Beginners and Beyond Ravi Singh and Ana Brett. week 32 Yogi Hari. Intermediate Series. week 36 Rodney Yee Intermediate Yoga. week 40 A Passage to India. The Bill Murray version. week 44 (speaking of the devil...) Groundhog Day. week 48 Forrest Gump. week 52 Sound Yoga/Nada Yoga. Shanti Shivani. week 56 Baraka. Ron Fricke. ***************************************** Yoga Quotes Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness. Indra Devi Yoga is an art and science of living. Indra Devi Yoga means union, in all its significances and dimensions. Indra Devi : ) 3~' 3~' 3~' 3~' 3~' 3~' 3~' : ) 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' : ) SOME YOGI BERRA QUOTES/KOANS TO PONDER.... "Shut up and talk. " "Think! How the hell are you gonna think and hit at the same time?" "You've got to be very careful if you don't know where you're going, because you might not get there." "If you don't know where you are going, you will wind up somewhere else." "Do you mean now?" -- When asked for the time. "If you come to a fork in the road, take it." "Yeah, but we're making great time!" -- In reply to "Hey Yogi, I think we're lost. "If you ask me a question I don't know, I'm not going to answer. " "It's not too far, it just seems like it is. " "If you don't set goals, you can't regret not reaching them. " "I don't know, I'm not in shape yet." (When asked what size cap he wanted.) "You can observe a lot just by watching." (apocryphal) "Just because it never happened doesn't mean it ain't true." "If life were perfect, it wouldn't be." "I really didn't say everything I said." ***************************************************************** [NOTE: THIS PIECE IS FROM YOGA ALLIANCE] Give yoga a try and discover what it can do for body and mind. A central premise in yoga is “everything is connected.” That’s clear when looking at the health and fitness benefits of yoga that have long been reported by practitioners and are now being confirmed by scientific research. 1. STRESS RELIEF: Yoga reduces the physical effects of stress on the body by encouraging relaxation and lowering the levels of the stress hormone, cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system, as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia. 2. PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing Yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions. 3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function and trigger the body’s relaxation response. 4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. 5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. Yoga also helps to relieve muscular tension. 6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels, as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self-esteem. 7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells. 8. CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise. 9. BETTER BODY ALIGNMENT: Yoga helps to improve body alignment, resulting in better posture and helping to relieve back, neck, joint and muscle problems. 10. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved coordination, reaction time and memory. For more information, please visit www.yogaalliance.org and www.yogadayusa.org. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' YOGA TESTS Namaste again y'all, So here's your first written exam. This is a closed book test, and the reason it's closed book is because I like a good laugh just as much as the next guy : ) No, seriously, please do not feel self-conscious about all of this -- I do remember when I was first starting with yoga myself, and I recall how I struggled to learn the Sanskrit, asanas, etc. The reason for the exam itself is just to give both you and myself a sense of what your progress is, and to give our brains a bit of a work-out, which as you know is a good idea, especially as we begin to enter the geriatric stage of life ; ) And just remember this: The theory is as important as the practice, but the theory is no good without the practice (and vice versa). So I would like you to know about the history and philosophy of yoga, India, a bit of Sanskrit, and so on, which is why we will watch videos like "Yoga Unveiled" (fair game for this test, I might add). So without further ado... YOGA TEST I -- Let's Play 20 Questions 1) What is the meaning of the word "Yoga." If you know more than one meaning, please supply as many as you know. If you know the Sanskrit root -- extra credit! 2) In the Yoga Sutras, Patanjali (the author) provides his own definition of yoga, which is ____________ ? If you know any of the Sanskrit, pls provide that as well. 3) The Yoga Tradition is approximately how old? If you say it is ancient, I would accept that, but there is a specific figure I'm looking for here. And based on the DVD we watched on Sunday, how was this figure arrived at? 4) Who is considered the "Godfather" of modern yoga (spell his name as best you can), and which 3 or 4 schools of yoga did he inspire? 5) Please list the English names for 15 of our basic poses, and give the Sanskrit names of 10 of those poses. Just do your best with the spelling, I completely empathize with your struggle. 6) List the 8 limbs of yoga (in Sanskrit and English), and give a brief translation/definition of each limb. 7) What does Ahimsa mean? What figure in India's history made Ahimsa the centerpoint of his philosophy? How do we know of this concept in the Western tradition (Hint: "Oath"). 8) Please write the Sanskrit for the prayer/chant that says, "May Everyone, Everywhere be Happy." 9) List as many of the Yamas as you can, and briefly explain. 10) List at least one Niyama, and briefly explain. 11) Name as many styles of Yoga as you are aware of. Which appeals to you most, and why? 12) What is the name of the type of yoga which is most popular in the West? (I am looking for the umbrella term.) Why do you think it is most popular, and what is your feeling about this? 13) Who came first, Yogi Bear or Yogi Berra? Please write one famous saying from each of them... 14) What is the most requested yoga pose? (Two possibilities) 15) How am I doing? 16) Please translate: Asatoma Sadgamaya Tamasoma Jyotirgama Mrtyorma Amrtamgamaya 3~' Shanti Shanti Shantihi 18) What are the first few steps in the process of levitation? 19) What is the Sanskrit for "updog" and "downdog"? How about sit, roll over, and play dead? 20) Please write a short essay relating what you have learned thus far about yoga (and not only in our teacher training) with your own life and vocation/passion. Describe for me a little bit about how you (will) use yoga in your life and work. And there ya have it! Not so bad, right? 3~' 3~' 3~' Namaskaram Yoga Sadhakas, (Namaskaram = Namaste; Sadhakas = Aspirants, Practicioners) Swagatam! ( Welcome!) ( I'm on a Sanskrit kick right now, so humor me) ( = lay off) ( please) So here's what's going to be on your test, not this Sunday, but next: Basically, Everything. So better start studying... No, really : Asana -- I would like for you to review all the Sanskrit names for the asanas again, and we will go over them this Sunday. Remember that "asana" is pronounced "ah-sana." Also remember that it's perfectly okay in yoga to make an assana out of yourself, whoops -- spelled it wrong there ; ) . This Sunday we'll start learning the Sanskrit alphabet, which may or may not be on your test, but it's a breeze so no worries. Pranayama -- Pranayama means variously "breath control," "breath extension," and "enhancing one's life force." The most basic one that you will teach your students is belly breathing, which involves inhaling through the nostrils and filling the abdominal space with breath. Some people breathe rather shallowly in their chest only, and through their mouths. This alone will be a minor revelation to them, so don't minimize the importance of it. The second basic breath, but equally crucial, is the full yogic breath, which involves breathing through the nostrils and filling up both the abdomen and the chest with the breath. The breath is brought all the way up to the throat, and then released either through the nose or through the mouth. This is full deep breathing. I recommend that people go outside in fresh air every day and do this kind of deep breathing, either alone or along with the asanas. This alone can lead to enlightenment -- if you do it day and night for the rest of your life :) Next is nadi shodhana, which means "meridian purification," and more simply "alternate nostril breathing." [Note: Nadi Shodhana is sometimes referred to as "anuloma viloma."] We'll go over this on Sunday. The nadis are the energy channels in the body (nadi means "river"), and are equivalent to the meridians in the Chinese system. There are three main nadis in the yoga tradition, and the are (gotta know this, so perk up:) Ida = Moon channel, on the left side of your body Pingala = Sun channel on the right side Sushumna = the central channel, along which are chakras The goal of Hatha yoga is to unite the Sun and Moon (Pingala and Ida, masculine and feminine, right and left), thus bringing them into balance, where the energy is running through the Sushumna, the Central Channel. A sign of this is when the breath flows equally through the left and right nostrils. Most of the time, either one or the other nostril is dominant, and you can check that out for yourself if you don't believe me, and I suspect you probably don't -- but that's okay... because I have the lock on your certificates. Which almost brings us to the bandhas, but first let me give you a couple more pranayama terms and exercises: Puraka = Inhalation; Rechaka = Exhalation; Kumbhaka = Retention. The one I would really like you to know is Kumbhaka, because it's something we will get into more later. Kapalabhati = Literally, "Skull Brightening," involves forcefully exhaling through one's mouth or nose (preferably nose) while pumping one's stomach. It has many benefits, including toning the abdominals, clearing the nasal passages (might want to offer people a tissue before doing this), getting rid of stale air and toxins, and of course, skull brightening, whatever that means, but it will bring some color to your face for sure. Bhastrika = "Bellows" -- Bellows breathing, like when you use a bellows to fan a fire. It's like Kapalabhati, but a little more intense as now you are forcefully inhaling and exhaling through the mouth or nose. This is a more advanced pranayama, and not really recommended for beginners. Also not recommended to do this more than a few minutes at a time, unless you want to channel discarnate entities, see visions, become a lady guru -- and I realize you might, but it's all tough to do if one has a family. One of these days I hope that we can do a "transformational breathwork" session together. In any case, on Sunday we'll go over Kapalabhati and Bhastrika together. Bandhas = Locks, Bonds (the latter is related to the Sanskrit). The three main locks in Hatha Yoga are Moola Bandha, Uddiyana Bandha, and Jalandhara Bandha (or the Root, Stomach, and Chin locks). We've already gone over these so I won't go into them much right now. Performed all together, it's called Maha Bandha, or the Great Lock. We do this sometimes when we do asanas, or when we do Kumbhaka -- retain the breath. The other lock we have practiced and discussed is the tongue lock, or Jihvaa Bandha. This is performed by putting the tongue way back in the throat to block the throat passage. As I mentioned on Sunday, it's useful not only to "lock" the energy in, but also to keep things out of your system, particularly foul smells. Finally, we come to Mudras, which we haven't discussed much yet. Mudras are another way of locking in and circulating the energy in one's body (mudra means "seal"). The most common mudra done in yoga is called Chin Mudra/Gnana Mudra (Gnana is pronounced "Gyana"). This is performed by connecting the thumb and forefinger. The thumb represents the Divine, and the forefinger the individual soul (you). When the hands are placed facing up, it's called "Chin Mudra" (Chin = Chit, Pure Awareness), and when facing down, it's called Gnana Mudra (Gnana = Pure Knowledge). We'll go over this more on Sunday. So that's it for right now, I do reserve the right to write more later, and to putting anything that we've learned up to now on the test. The test itself will be both oral (in class) and written, and I would like you to find the balance between studying too much and too little. So just a little pressure, that's all... Dhanyavad (= Thank you), 3 ~ ' the Big Guy ps. One thing I forgot to mention: Ha = Sun, and Tha = Moon, and "Hatha Yoga" can be seen as uniting these two principles. In general, we can say that it is good to be balanced in every way, and have balance in one's life. More specifically, this is seen in a person who is not too masculine nor too feminine, but just right (center), like in the three little bears story... 3~' Dear Yoginis and Teachers in Training, I'm not sure if you will see this before tomorrow's class, but I thought I might just say a few things prior in regard to the all-important issue of making a living as a yoga teacher. The movie the Secret was actually based on a slender volume called "The Science of Getting Rich," by Wallace Wattles. It was written way back in 1910 but it reads like it could have been written today. (If you want to check out a website on it, try this one http://www.scienceofgettingrich.net/index.html ). It is timeless wisdom, and the basic points of the book are this: 1) Being wealthy is not necessarily at odds with being spiritual; 2) How wealthy we are is up to us -- our views about money, the thoughts and thought patterns we have day to day, and the actions we take in alignment with those views. 3) We do not have to be in competition with others to become wealthy, but have faith that once we have the belief that Infinite Abundance is our birthright, then we cannot be denied anything in life. 4) We should not see wealthy or successful people and think that they're level of wealth or success is not possible for us. We should always know that it is. There is more to it than that, but those are some of the basic points. Really it's about getting to the root of our deepest held views about money (and yoga and meditation will help assist this process). Personally, I always thought it was better to be poor, I never wanted money. That was partly a reaction against my family and those who seemed to be money hungry or stole from others. But now I understand that it is the "love of money" that is "the root of all evil," not money itself. So I want to talk with you more both about how we can assist each other to achieve financial freedom, and also how it will be possible to make a solid living as a yoga teacher/professional if you so choose. Here's one guy from the Secret who I personally resonated with, he has this concept of "Harmonic Wealth" which might be interesting to read more about. http://jamesray.com/ And just a couple more things... A video by a Swami on yoga and money, etc. http://www.youtube.com/watch?v=7eAmd1nVE7w Last but not least A funny yoga video about teaching yoga... http://www.youtube.com/watch?v=u84jNKADjx0 3~' Shanti, See you bright and early! Alan 3~' Namaste Friends, We haven't yet really got into how to go about teaching a yoga class, group or private. You've all been to any number of yoga classes, and some of you have already taught your own classes, so you already have a good idea of how to teach yoga. On the other hand, my experience has been that it is takes some time before one really finds one's groove as a teacher. I feel like I'm only starting to find mine now, and maybe next year I'll look back on this year and be like, "What was I thinking?" There are a lot of subtleties to teaching yoga of which you may not be aware as yet. On the outside, perhaps what yoga teachers do looks deceptively simple. The reality is that there's more to it than meets the eye. It's like seeing someone do yoga versus doing it yourself -- it looks so easy, you think, but then you try to do it and you are humbled. I often hear, "Wow, this is harder than I thought." Same with teaching yoga. So here then are some suggestions on teaching, and keep in mind, these are only suggestions. If it resonates with you, if it works for you, then use it; and if not, toss it, I won't mind. Suggestions for Teaching Yoga Classes... ~ A mistake I made in the beginning was to use the yoga class as a way to get my own workout in, but remember: It's not about you, and it's not about what you can get out of it, but what you can offer others. This is a gift you are giving, a great self-healing tool, and you should be focused on how you can best relate this gift. If you are focused on your own training, that will get in the way of being empathetic to the needs of the students. Does this mean that you shouldn't do yoga with the class? Not at all. As you probably have noticed, I always do the session with the class. I do it for several reasons: First, I find it difficult to have the right flow and be empathetic when I am not doing the exercises with the class. Second, I want everyone to see how to do the asanas, and to use me as a model. Third, I don't want anyone to think I'm a sadist who just likes to see people suffer -- I want them to know that I am suffering with them. It can be comforting to the students, and they'll be more likely to clap or throw money at you at the end. : 0 I usually do not get the same workout as I would if I trained by myself, and that's okay with me. I've learned to keep my own yoga sessions separate. You will also find that you will be more advanced than most of your students, and rather than try to bring them up to your level immediately, it's better to come down to their level, or to meet them halfway. That way there won't be too much grumbling, let alone injuries. ~ Some things I always say in my classes: I always let the students know at the outset that they should keep the connection with their breath, and I usually say that after we've done some pranayama (breathwork). I suggest that they focus on relaxing, being calm and present throughout the practice. Usually at the outset of the class, I will tell them that at any time during the practice they should feel free to stop, skip, or modify any of the exercises or poses, especially if they are feeling dizzy, nauseated, or are otherwise in pain. I usually preface this by saying that first and foremost they should listen to what their body is telling them, because after all yoga is all about learning about one's body (and entire being) in a very deep way. So I emphasize the importance of listening to their bodies, and not being so concerned about what anyone else in the class is doing, or even with what I am saying if it conflicts with the messages they are receiving from their bodies. I emphasize the importance of breathing slowly and deeply through the nose, and that generally we inhale into a pose or movement, and exhale out of the pose or movement. I always say that while it is highly advisable to inhale through the nose, many times it is fine to exhale through the mouth, and I actually prefer exhaling through the mouth because it allows you to "sigh" the air out, and that often feels calming, comforting and relaxing. So those are some things that I almost always say, unless the class is more advanced. ~ That brings us to the issue of different class levels. It's very important to always teach the class at the level that the majority of the students are at. You just have to look around and gauge that, and soon you'll get to know people and they'll give you feedback, so you'll know better what degree of difficulty they're up for. Again, don't let your own personal needs or desires dictate what kind of class it will be. If it's mostly older folks, then probably a more gentle class is in order. With younger students, maybe you can start with sun salutations, and do more of a flow or power yoga class. If everyone is saying how beat they feel at the outside, a restorative yoga session might be in order (we'll talk more about that) Etc. ~ In general, I begin my classes with some simple relaxation and breathing exercises, and then proceed to gentle stretches (neck and lower back), and just slowly get the class warmed up and then move on to more and more challenging exercises and movements. I end with a few relaxing stretches, shavasana, and then meditation. That's for the masses. If I had a choice, I would take the Ashtanga-Eight Limb model and begin with asana, then pranayama, then shavasana and meditation, culminating in deep samadhi : ) But generally I feel that most people want to come in a relax a bit first, then do the asanas. I could be wrong. You may have a class of people that have all just been in the gym getting warmed up for yoga. In that case, they will want to jump right into things. YOU always have to make the call. So I've typed your ears off, and I apologize if this is a bit wordy, but I do reserve the right to say more on this subject later. Anyway, let me know if this has helped you, and if it hasn't, well pls feel free to buzz away quietly and leave the honey when you go ; ) Seriously, though, any feedback would be great. I would love to hear something from someone, but I realize you're busy. I'm a very patient man, just so you know, but my patience has its limits. Like, if I don't hear from you by 2008, I'm going to put my yogi sandal down and make a stink... Oh, one other thing: Emphasis on the P's... Practice Patience Perserverance Perspiration, (did i say Practice?), etc. Those definitely will come in handy in yoga. OM SHANTI/PEACE OUT/PEACE IN, WORD To Divine Mother, A Allowah, da yoga dude YOGA LINKS Learn More About Sanskrit here SunShine State Yoga Academy Teacher Training Course Standards & Schedule, 2007-2008 I, Alan Lowenschuss, eRYT, am currently offering a 200-hour Teacher Training course that I would like to have recognized by Yoga Alliance. The course is currently in session with 3 students, one of whom is doing an accelerated 6-month program, and the other two a year-long program. We are all meeting once per week for 3 hours, and I am meeting with the 6-month student another time per week for 3 hours. This course utilizes the extensive resources that can be found on line, as well as books, videos, and hand-outs. I also have extensive knowledge of the Yoga tradition from years of intensive study and practice, both academically and as a yogi, and we draw upon this resource, as well. Below you will find more details about the course, and additional material can also be found on my website www.allow-ah.com . In the coming months, I expect to begin new sessions, and I would request that this TT program be given priority in being reviewed, and I very much do appreciate your doing this. Techniques Training/Practice 100 Hours For 9 month and year long students, there is one 3-hour session per week, which combines analytical training and guided practice. In other words, it is a yoga class, including asana, pranayama, chanting/mantra, and meditation, and also a "how to teach" session. This will give the students over 100 hours of "Techniques" training and practice. In addition, non-contact hours will also come from readings, writing assignments, and written tests. The written assignments will mainly be done via computer and email. For 6 month students, there is one more 2-3 hour session per week. *Note: Students may also attend my group classes in the Naples area, which will further add to their knowledge of how a yoga class is conducted. Teaching Methodology, 25 hours The 15 contact hours will be fulfilled partly in the regular weekly class, and partly during the day long workshops which will take place every two months. Anatomy & Physiology, 20 hours These 10 contact hours will be fulfilled in our regular classes, and also in the day long workshops that occur once every two months. The remaining 10 hours will be fulfilled via books and a DVD, as well as writing assignments. Yoga Philosophy/ Lifestyle & Ethics for Yoga Teachers, 30 hours The 20 contact hours will be fulfilled partially via the regular weekly classes, and partly in the day long workshops which will be held every two months. Practicum, 10 The Practicum hours will be fulfilled during our regular weekly class meetings, toward the end of the course. Students will also be asked to teach an actual class that I will observe. Remaining Hours, 15 hours These will easily be fulfilled via the regular weekly classes, the workshops, attendance at group classes, and other contact with me during the course. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' GOALS FOR OUR TEACHER TRAINING??1) To become proficient in both the performance and instruction of 30 + basic asanas. You should also know the Sanskrit names of each one, even if you do not use them with your students. You should be able to show your students the modifications for each pose, and also discuss with them the anatomy of each pose, the benefits and the contra-indications. ??2) To have a basic, working knowledge of the traditional yoga system, namely the 8 limbs (Ashtanga) and the purpose of each limb. Tomorrow we will review the 8 limbs together, and discuss what we need to do individually in regard to achieving some mastery of each limb. ??As far as I am concerned, a good yoga class will attempt to incorporate all 8 limbs into it. For example, we will start with the very first principle, Ahimsa, and have the intention of doing no harm to ourselves in our asana practice, including working on correcting negative thought patterns. Then, we will practice the asanas, and from there move on to pranayama (breathwork), to be followed by sense-withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and hopefully, absorption (samadhi). You will be taking a more therapeutic approach in our course, but as one of my teachers, David Frawley says, physical therapy can be aided greatly by the upper limbs of deep relaxation, concentration, and meditation. We'll talk about this. ??3) You will submit to me an essay every other week on what you have been reading, what you found most helpful/useful from your reading, and how you will use that in what you do. Also, include any personal epiphanies, if you don't mind sharing that. ?4) I would like you to become more proficient in the poses that are not so easy for you. For instance, the wheel pose. That is not to say that you will necessarily master that pose, just that you will work on it and gain a little bit more ease with it. ??5) I would like us all to be reading the Yoga Sutras together, and I will tell you the verses that are essential that you know. ??We'll have a test each month of the program. The test will be both oral and written. The oral section will involve leading the rest of us through a short class, not imitating what I do necessarily, but hopefully drawing from your own knowledge and experience to create something original. I will also ask you certain things to check your pronunciation, etc. The written part will be partly essay, and partly short answer. It will be based solely on what we have reviewed to that point. ??As part of the goal of yoga is to become self-disciplined and self-reliant, I hesitate to impose too much structure on you. I would like you to both be un-pressured and exercise your creativity as much as possible. Basically my feeling is: Find your bliss (what interests you most, what you are most curious about) and go into that. You might find anatomy most intriguing, so that will be what you focus on, and then that will lead you into other avenues of exploration. So, I give you free reign to explore... I do want you to learn certain fundamentals, but I will let you know what those are. The first month, I want you to learn the 30 basic poses, their Sanskrit names, and I also want you to learn the 8 limbs in Sanskrit and English and be able to explain them. Finally, I want you to know 5 verses from the yoga sutras and their meanings. We'll go over all of this together. ??Our first test will be on Sept. 17th, and each test will be one month from that point on. I might pop a quiz on you here and there, too, so be ready! I will also be speaking with you, and corresponding with you via email, so we'll constantly be communicating about how you are doing, and whether things are going the way you would like them to. Required Reading? Sandra Anderson and Rolf Sovik. Yoga: Mastering the Basics, 2000. Nicolai Bachman. The Language of Yoga. Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants. ?Steven Cope. The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living. David Coulter. Anatomy of Hatha Yoga, 2001. Georg Feuerstein, The Deeper Dimensions of Yoga. Shambhala. David Frawley. Hinduism: The Eternal Tradition. ?Iyengar and Razazan. Yoga: The Path to Holistic Health. BKS Iyengar. Light on Yoga. Schocken Books.? Stephanie Pappas. Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students Paramahamsa Yogananda. Autobiography of a Yogi. Self-Realization Press. Recommended Reading ?Steve Ross. Happy Yoga. ?Georg Feurstein. The Mystery of Light: The Life and Teachings of Omraam Mikhael Aivanhov. ?Georg Feuerstein, The Yoga Tradition. Hohm Press. ?Georg Feuerstein, The Encyclopedia of Yoga. Shambhala. ?Omraam Mikhael Aivanhov. Golden Rules for Everyday Life. Linda Johnsen: Daughters of the Goddess. Ganga White. Yoga Beyond Belief. ?Sivananda Yoga Center and Vishnu Devananda. The Sivananda Companion to Yoga. ?Sri Swami Satchidananda. The Yoga Sutras of Patanjali. Commentary by Swami Satchidananda. ?David Swenson. Ashtanga Yoga: The Practice Manual. ?Hawley. The Bhagavad Gita: A Walkthrough for Westerners. ?Osho. Autobiography of a Spiritually Incorrect Mystic. ?Ramdas. Be Here Now. Hanuman Foundation. ?T.K.V. Desikachar. The Heart of Yoga: Developing a Personal Practice. ?Also, please subscribe to either Yoga Journal or Yoga: Joyful Living magazine. Yoga Videos Required Yoga Unveiled. ? ?The Soul of India. ??Anatomy for Yoga with Paul Grilley ??Origins of Yoga: Quest for the Spiritual. ??Short Cut to Nirvana. ? Recommended Shiva Rea Yoga Shakti ?The Fire Yogi. Mike Vasan. ??Kundalini Yoga for Beginners and Beyond Ravi Singh and Ana Brett. ? ?Yogi Hari. Intermediate Series. ??Rodney Yee Intermediate Yoga. ??A Passage to India. The Bill Murray version. ? ?Sound Yoga/Nada Yoga. Shanti Shivani. 3~' THE EIGHT LIMBS OF YOGA -- ASHTANGA Compiled by Maharishi Patanjali in the Yoga Sutras, the Eight Limbs of Yoga are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the Yogi or Yogini to enlightenment (higher and deeper awareness). While the physical part of yoga is certainly of significance, it is only one of the eight conventional limbs of Yoga practice, all of which have meditation of God/Higher Consciousness as their rationale. These are the eight limbs of the complete yoga system as they are found in the Yoga Sutras of Patanjali. Yama - Moral observances for interactions with others Niyama - Moral observances for interactions with yourself Asana - Postures Pranayama - Breathing Pratyahara - Sensory inhibition Dharana - Focus Dhyana - Meditation Samadhi - Blissful absorption of one's individual consciousness in the essence of God. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' [Note from Alan: Here is a brief article on the Yoga Sutras from Wikipedia. Please read it over, and then attentively recite the verses beneath in Sanskrit and English, reflecting upon their meaning. I will add specific verses each week, which we will review together. I expect you to at the very least be familiar with these verses, and if it all possible, read the yoga sutras in their entirety at least once per week. I will make a link to the text available to you. You can also review the material in Stephen Cope's "The Wisdom of Yoga," which is all about the yoga sutras.] Read the Wikipedia Article on the Yoga Sutras YOGA SUTRAS TO RECITE AND REFLECT UPON: * 1.1 atha yogaanushaasanam * 1.2 yogashchittavrittinirodhaH * 1.3 tadaa drashhtuh svaruupe.avasthaanam * 1.4 vrittisaaruupyam itaratra ********************************** 1.1 Now, the teachings of Yoga. atha yogaanushaasanam 1.2 Yoga is to still the patterning of consciousness. yogashchittavrittinirodhaH 1.3 Then pure awareness can abide in its very nature. tadaa drashhtuh svaruupe.avasthaanam 1.4 Otherwise awareness takes itself to be the patterns of consciousness. vrittisaaruupyam itaratra 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' [Note from Alan: Here is a brief article on the "Yamas" that someone wrote for Wikipedia. To the best of my knowledge, it is very accurate. Note that although the Yoga Sutras list only 5 Yamas (which we reviewed in class), other Yoga texts list 10. The Wikipedia essay below deals with both sets of lists of the Yamas.] Yamas From Wikipedia, the free encyclopedia A yama (Sanskrit), literally a "restraint", is a rule or code of conduct for living virtuously. The yamas comprise the "shall-nots" in our dealings with the external world. Ten Yamas are codified as "the restraints" in numerous scriptures including the Shandilya and Varaha Upanishads, the Hatha Yoga Pradipika by Gorakshanatha, and the Tirumantiram of Tirumular. Patañjali lists only five yamas in his Yoga Sutras. Ten Traditional yamas The ten traditional yamas are: Ahimsa: Nonviolence. Abstinence from injury, harmlessness, the not causing of pain to any living creature in thought, word, or deed at any time. This is the "main" yama. The other nine are there in support of its accomplishment. Satya: truthfulness, word and thought in conformity with the facts. Asteya: non-stealing, non-coveting, non-entering into debt. Brahmacharya: divine conduct, continence, celibate when single, faithful when married. Kshama: patience, releasing time, functioning in the now. Dhriti: steadfastness, overcoming non-perseverance, fear, and indecision; seeing each task through to completion. Daya: compassion; conquering callous, cruel and insensitive feelings toward all beings. Arjava: honesty, straightforwardness, renouncing deception and wrongdoing. Mitahara: moderate appetite, neither eating too much nor to little; nor consuming meat, fish, shellfish, fowl or eggs. Shaucha: purity, avoidance of impurity in body, mind and speech. (Note: Patanjali's Yoga Sutras list Shaucha as the first of the Niyamas.) ***Five yamas of Patañjali In the Yoga Sutras of Patañjali, the yamas are the first limb of the eight limbs of Raja Yoga. They are found in the Sadhana Pada Verse 30 as: Ahimsa Satya Asteya Brahmacharya Aparigraha: absence of avariciousness, non-appropriation of things not one's own. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' GOALS FOR OUR TEACHER TRAINING 1) To become proficient in both the performance and instruction of 30 basic asanas. You should also know the Sanskrit names of each one, even if you do not use them with your students. You should be able to show your students the modifications for each pose, and also discuss with them the anatomy of each pose, the benefits and the contra-indications. 2) To have a basic, working knowledge of the traditional yoga system, namely the 8 limbs (Ashtanga) and the purpose of each limb. Tomorrow we will review the 8 limbs together, and discuss what we need to do individually in regard to achieving some mastery of each limb. As far as I am concerned, a good yoga class will attempt to incorporate all 8 limbs into it. For example, we will start with the very first principle, Ahimsa, and have the intention of doing no harm to ourselves in our asana practice. Then, we will practice the asanas, and from there move on to pranayama (breathwork), to be followed by sense-withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and hopefully, absorption (samadhi). You will be taking a more therapeutic approach in our course, but as one of my teachers, David Frawley says, physical therapy can be aided greatly by the upper limbs of deep relaxation, concentration, and meditation. We'll talk about this. 3) You will submit to me an essay every other week on what you have been reading, what you found most helpful/useful from your reading, and how you will use that in what you do. Also, include any personal epiphanies, if you don't mind sharing that. If you want me to give you a more structured reading list, I can, but I thought I would leave it up to you to read what you feel you need most at any given time. I'll let you know what you absolutely must read. 4) I would like you to become more proficient in the poses that are not so easy for you. For instance, the wheel pose. That is not to say that you will necessarily master that pose, just that you will work on it and gain a little bit more ease with it. 5) I would like us all to be reading the Yoga Sutras together, and I will tell you the verses that are essential that you know. We'll have a test each month of the program. The test will be both oral and written. The oral section will involve leading the rest of us through a short class, not imitating what I do necessarily, but hopefully drawing from your own knowledge and experience to create something original. I will also ask you certain things to check your pronunciation, etc. The written part will be partly essay, and partly short answer. It will be based solely on what we have reviewed to that point. As part of the goal of yoga is to become self-disciplined and self-reliant, I hesitate to impose too much structure on you.I would like you to both be un-pressured and exercise your creativity as much as possible. Basically my feeling is: Find your bliss (what interests you most, what you are most curious about) and go into that. You might find anatomy most intriguing, so that will be what you focus on, and then that will lead you into other avenues. So, I give you free reign to explore... I do want you to learn certain fundamentals, but I will let you know what those are. The first month, I want you to learn the 30 basic poses, their Sanskrit names, and I also want you to learn the 8 limbs in Sanskrit and English and be able to explain them. Finally, I want you to know 5 verses from the yoga sutras and their meanings. We'll go over all of this together. Our first test will be on Sept. 17th, and each test will be one month from that point on. I might pop a quiz on you here and there, too, so be ready! I will also be speaking with you, and corresponding with you via email, so we'll constantly be communicating about how you are doing, and whether things are going the way you would like them to. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' SunShine State Yoga Academy -- CORE PRINCIPLES 3~' Namaste -- I bow to the light of consciousness within you, which also resides within my Heart/ 3~' Now see that Light in everyone and everything. 3~' "If you don't know where you're going, you might not get there" -- Yogi Berra 3~' Harmony and Balance in all things ("The truth is somewhere in between.") 3~' "Nothing to do, nowhere to go" -- just Be Here Now 3~' Daily Practice -- "A little bit each day goes a long way." 3~' Be a disciple of Discipline. 3~' "No pain, no strain." 3~' That said, pain can be our greatest teacher (understand the importance of paradox) 3~' Let Go and Let God/Goddess/Godessence... 3~' K.I.S.S. 3~' "We believe that children are our future..." 3~' Whoever said "humor is the best medicine" was probably pretty enlightened (can u levitate w/out levity?) 3~' Our version of Hot Yoga: Train outside in the Florida heat! ("Asauna Yoga") 3~' "If life were perfect, it wouldn't be." (If you were perfect, you wouldn't Be) -- Yogi Berra 3~' A basic meditation practice: Be silent and listen (put another way: "Siddown and shuddup" ) 3~' "It's never too late to do nothing at all." (Allen Ginsberg) 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 30 ++ YOGA POSES (YOGAASANAS) WE WILL FOCUS ON: cat/cow tadasana - mountain shavasana - corpse/deep relaxation balasana - child's halasana - plow surya namaskar -- sun salutation urdhva mukha svanasana -- updog adho mukha svanasana -- downdog shirshasana - headstand janu shirshasana -- forward bend uttanasana -- standing forward bend navasana -- boat pose natarajasana -- dancer sarvangasana -- shoulder stand padmasana - lotus virasana -- hero's pose vajrasana -- thunderbolt bhujangasana -- cobra vrkshasana -- tree prasarita padotanasana dhanurasana -- bow pose urdhva dhanurasana -- upward bow/wheel pavana muktasana -- wind-relieving pose badha konasana -- "butterfly" malasana -- squat chaturanga -- low push-up virabhadrasana -- warrior poses kapotasana - pigeon supta-madhyasana -- lying down twist marichyasana -- pose of the sage Marichi dolphin -- shishulasana/shimshumarasana 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' Here are some chants that I would also ask that you learn for our course. We will chant them again tomorrow. OM, Alan Asatoma Sadgamaya Tamasoma Jyotirgamaya Mrtyorma Amrtamgamaya O Divine within and without... Please lead us from Untruth to Truth '' " from Darkness to Light and from Death to Immortality Loka Samasta Sukhinoh Bhavantu! May everyone everywhere be happy! Om Shanti Shanti Shantihi! Peace and Blessings to All! 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' Reading List for the SSYA Teacher Training We'll aim to read a book every two weeks, and I would like you to email me a couple of pages (or more, if you'd like) of thoughts on each book. Some of these books are more reference manuals, but I would still like you to go through them page by page, so that you will know where to go when you need to. I will also email you links to websites that I think will be of interest or use to you, as well as some of my own reflections on yoga. At the end of the program, I will give you an open book test that will be based on materials that we have gone over. week 1 Steven Cope. The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living. week 3 Lori Newell. The Book of Exercise and Yoga for Those with Multiple Sclerosis. week 5 MS, yoga, and me.(spot light)(Personal account): An article from: Inside MS [HTML] (Digital) by Susan Dobrof . Get this from Amazon.com. week 7 Steve Ross. Happy Yoga. week 9 Georg Feurstein. The Mystery of Light: The Life and Teachings of Omraam Mikhael Aivanhov. week 11 Georg Feuerstein, The Yoga Tradition. Hohm Press. week 13 Georg Feuerstein, The Deeper Dimensions of Yoga. Shambhala. week 15 Georg Feuerstein, The Encyclopedia of Yoga. Shambhala. week 17 Sandra Anderson and Rolf Sovik. Yoga: Mastering the Basics, 2000. week 19 Omraam Mikhael Aivanhov. Golden Rules for Everyday Life. week 21 BKS Iyengar. Light on Yoga. Schocken Books. week 23 Linda Johnsen: Daughters of the Goddess. week 25 Iyengar and Razazan. Yoga: The Path to Holistic Health. week 27 Ganga White. Yoga Beyond Belief. week 29 Nicolai Bachman. The Language of Yoga. Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants. week 31 David Coulter. Anatomy of Hatha Yoga, 2001. week 33 Sivananda Yoga Center and Vishnu Devananda. The Sivananda Companion to Yoga. week 35 Sri Swami Satchidananda. The Yoga Sutras of Patanjali. Commentary by Swami Satchidananda. week 37 David Swenson. Ashtanga Yoga: The Practice Manual. week 39 Hawley. The Bhagavad Gita: A Walkthrough for Westerners. week 41 Osho. Autobiography of a Spiritually Incorrect Mystic. week 43 Wendy Weir. Conversations with Jerry. Publisher: Three Rivers Press; Reprint edition (June 27, 2000) Question: Why were Jerry's ashes scattered in the Ganges? week 45 Stephanie Pappas. Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students week 47 Ramdas. Be Here Now. Hanuman Foundation. week 49 T.K.V. Desikachar. The Heart of Yoga: Developing a Personal Practice. week 51 David Frawley. Hinduism: The Eternal Tradition. week 53 Paramahamsa Yogananda. Autobiography of a Yogi. Self-Realization Press. Also, please subscribe to either Yoga Journal or Yoga: Joyful Living magazine. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' VIDEOS FOR ALLOW AH TEACHER TRAINING We'll also attempt to watch about a video every two or three weeks as part of our training. Again, you can get these either from Amazon, or from the library. I'll also direct you to YouTube videos that I think might be helpful or interesting. And I'd also like you to take a look at my videos, "Sunkiss'd," and "SunSmile." week 1 Yoga Unveiled. week 4 The Soul of India. week 8 Anatomy for Yoga with Paul Grilley week 12 Shiva Rea Yoga Shakti week 16 Origins of Yoga: Quest for the Spiritual. week 20 Short Cut to Nirvana. week 24 The Fire Yogi. Mike Vasan. week 28 Kundalini Yoga for Beginners and Beyond Ravi Singh and Ana Brett. week 32 Yogi Hari. Intermediate Series. week 36 Rodney Yee Intermediate Yoga. week 40 A Passage to India. The Bill Murray version. week 44 (speaking of the devil...) Groundhog Day. week 48 Forrest Gump. week 52 Sound Yoga/Nada Yoga. Shanti Shivani. week 56 Baraka. Ron Fricke. ***************************************** Yoga Quotes Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness. Indra Devi Yoga is an art and science of living. Indra Devi Yoga means union, in all its significances and dimensions. Indra Devi : ) 3~' 3~' 3~' 3~' 3~' 3~' 3~' : ) 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' : ) SOME YOGI BERRA QUOTES/KOANS TO PONDER.... "Shut up and talk. " "Think! How the hell are you gonna think and hit at the same time?" "You've got to be very careful if you don't know where you're going, because you might not get there." "If you don't know where you are going, you will wind up somewhere else." "Do you mean now?" -- When asked for the time. "If you come to a fork in the road, take it." "Yeah, but we're making great time!" -- In reply to "Hey Yogi, I think we're lost. "If you ask me a question I don't know, I'm not going to answer. " "It's not too far, it just seems like it is. " "If you don't set goals, you can't regret not reaching them. " "I don't know, I'm not in shape yet." (When asked what size cap he wanted.) "You can observe a lot just by watching." (apocryphal) "Just because it never happened doesn't mean it ain't true." "If life were perfect, it wouldn't be." "I really didn't say everything I said." ***************************************************************** [NOTE: THIS PIECE IS FROM YOGA ALLIANCE] Give yoga a try and discover what it can do for body and mind. A central premise in yoga is “everything is connected.” That’s clear when looking at the health and fitness benefits of yoga that have long been reported by practitioners and are now being confirmed by scientific research. 1. STRESS RELIEF: Yoga reduces the physical effects of stress on the body by encouraging relaxation and lowering the levels of the stress hormone, cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system, as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia. 2. PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing Yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions. 3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function and trigger the body’s relaxation response. 4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. 5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. Yoga also helps to relieve muscular tension. 6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels, as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self-esteem. 7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells. 8. CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise. 9. BETTER BODY ALIGNMENT: Yoga helps to improve body alignment, resulting in better posture and helping to relieve back, neck, joint and muscle problems. 10. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved coordination, reaction time and memory. For more information, please visit www.yogaalliance.org and www.yogadayusa.org. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' YOGA TESTS Namaste again y'all, So here's your first written exam. This is a closed book test, and the reason it's closed book is because I like a good laugh just as much as the next guy : ) No, seriously, please do not feel self-conscious about all of this -- I do remember when I was first starting with yoga myself, and I recall how I struggled to learn the Sanskrit, asanas, etc. The reason for the exam itself is just to give both you and myself a sense of what your progress is, and to give our brains a bit of a work-out, which as you know is a good idea, especially as we begin to enter the geriatric stage of life ; ) And just remember this: The theory is as important as the practice, but the theory is no good without the practice (and vice versa). So I would like you to know about the history and philosophy of yoga, India, a bit of Sanskrit, and so on, which is why we will watch videos like "Yoga Unveiled" (fair game for this test, I might add). So without further ado... YOGA TEST I -- Let's Play 20 Questions 1) What is the meaning of the word "Yoga." If you know more than one meaning, please supply as many as you know. If you know the Sanskrit root -- extra credit! 2) In the Yoga Sutras, Patanjali (the author) provides his own definition of yoga, which is ____________ ? If you know any of the Sanskrit, pls provide that as well. 3) The Yoga Tradition is approximately how old? If you say it is ancient, I would accept that, but there is a specific figure I'm looking for here. And based on the DVD we watched on Sunday, how was this figure arrived at? 4) Who is considered the "Godfather" of modern yoga (spell his name as best you can), and which 3 or 4 schools of yoga did he inspire? 5) Please list the English names for 15 of our basic poses, and give the Sanskrit names of 10 of those poses. Just do your best with the spelling, I completely empathize with your struggle. 6) List the 8 limbs of yoga (in Sanskrit and English), and give a brief translation/definition of each limb. 7) What does Ahimsa mean? What figure in India's history made Ahimsa the centerpoint of his philosophy? How do we know of this concept in the Western tradition (Hint: "Oath"). 8) Please write the Sanskrit for the prayer/chant that says, "May Everyone, Everywhere be Happy." 9) List as many of the Yamas as you can, and briefly explain. 10) List at least one Niyama, and briefly explain. 11) Name as many styles of Yoga as you are aware of. Which appeals to you most, and why? 12) What is the name of the type of yoga which is most popular in the West? (I am looking for the umbrella term.) Why do you think it is most popular, and what is your feeling about this? 13) Who came first, Yogi Bear or Yogi Berra? Please write one famous saying from each of them... 14) What is the most requested yoga pose? (Two possibilities) 15) How am I doing? 16) Please translate: Asatoma Sadgamaya Tamasoma Jyotirgama Mrtyorma Amrtamgamaya 3~' Shanti Shanti Shantihi 18) What are the first few steps in the process of levitation? 19) What is the Sanskrit for "updog" and "downdog"? How about sit, roll over, and play dead? 20) Please write a short essay relating what you have learned thus far about yoga (and not only in our teacher training) with your own life and vocation/passion. Describe for me a little bit about how you (will) use yoga in your life and work. And there ya have it! Not so bad, right? 3~' 3~' 3~' Namaskaram Yoga Sadhakas, (Namaskaram = Namaste; Sadhakas = Aspirants, Practicioners) Swagatam! ( Welcome!) ( I'm on a Sanskrit kick right now, so humor me) ( = lay off) ( please) So here's what's going to be on your test, not this Sunday, but next: Basically, Everything. So better start studying... No, really : Asana -- I would like for you to review all the Sanskrit names for the asanas again, and we will go over them this Sunday. Remember that "asana" is pronounced "ah-sana." Also remember that it's perfectly okay in yoga to make an assana out of yourself, whoops -- spelled it wrong there ; ) . This Sunday we'll start learning the Sanskrit alphabet, which may or may not be on your test, but it's a breeze so no worries. Pranayama -- Pranayama means variously "breath control," "breath extension," and "enhancing one's life force." The most basic one that you will teach your students is belly breathing, which involves inhaling through the nostrils and filling the abdominal space with breath. Some people breathe rather shallowly in their chest only, and through their mouths. This alone will be a minor revelation to them, so don't minimize the importance of it. The second basic breath, but equally crucial, is the full yogic breath, which involves breathing through the nostrils and filling up both the abdomen and the chest with the breath. The breath is brought all the way up to the throat, and then released either through the nose or through the mouth. This is full deep breathing. I recommend that people go outside in fresh air every day and do this kind of deep breathing, either alone or along with the asanas. This alone can lead to enlightenment -- if you do it day and night for the rest of your life :) Next is nadi shodhana, which means "meridian purification," and more simply "alternate nostril breathing." [Note: Nadi Shodhana is sometimes referred to as "anuloma viloma."] We'll go over this on Sunday. The nadis are the energy channels in the body (nadi means "river"), and are equivalent to the meridians in the Chinese system. There are three main nadis in the yoga tradition, and the are (gotta know this, so perk up:) Ida = Moon channel, on the left side of your body Pingala = Sun channel on the right side Sushumna = the central channel, along which are chakras The goal of Hatha yoga is to unite the Sun and Moon (Pingala and Ida, masculine and feminine, right and left), thus bringing them into balance, where the energy is running through the Sushumna, the Central Channel. A sign of this is when the breath flows equally through the left and right nostrils. Most of the time, either one or the other nostril is dominant, and you can check that out for yourself if you don't believe me, and I suspect you probably don't -- but that's okay... because I have the lock on your certificates. Which almost brings us to the bandhas, but first let me give you a couple more pranayama terms and exercises: Puraka = Inhalation; Rechaka = Exhalation; Kumbhaka = Retention. The one I would really like you to know is Kumbhaka, because it's something we will get into more later. Kapalabhati = Literally, "Skull Brightening," involves forcefully exhaling through one's mouth or nose (preferably nose) while pumping one's stomach. It has many benefits, including toning the abdominals, clearing the nasal passages (might want to offer people a tissue before doing this), getting rid of stale air and toxins, and of course, skull brightening, whatever that means, but it will bring some color to your face for sure. Bhastrika = "Bellows" -- Bellows breathing, like when you use a bellows to fan a fire. It's like Kapalabhati, but a little more intense as now you are forcefully inhaling and exhaling through the mouth or nose. This is a more advanced pranayama, and not really recommended for beginners. Also not recommended to do this more than a few minutes at a time, unless you want to channel discarnate entities, see visions, become a lady guru -- and I realize you might, but it's all tough to do if one has a family. One of these days I hope that we can do a "transformational breathwork" session together. In any case, on Sunday we'll go over Kapalabhati and Bhastrika together. Bandhas = Locks, Bonds (the latter is related to the Sanskrit). The three main locks in Hatha Yoga are Moola Bandha, Uddiyana Bandha, and Jalandhara Bandha (or the Root, Stomach, and Chin locks). We've already gone over these so I won't go into them much right now. Performed all together, it's called Maha Bandha, or the Great Lock. We do this sometimes when we do asanas, or when we do Kumbhaka -- retain the breath. The other lock we have practiced and discussed is the tongue lock, or Jihvaa Bandha. This is performed by putting the tongue way back in the throat to block the throat passage. As I mentioned on Sunday, it's useful not only to "lock" the energy in, but also to keep things out of your system, particularly foul smells. Finally, we come to Mudras, which we haven't discussed much yet. Mudras are another way of locking in and circulating the energy in one's body (mudra means "seal"). The most common mudra done in yoga is called Chin Mudra/Gnana Mudra (Gnana is pronounced "Gyana"). This is performed by connecting the thumb and forefinger. The thumb represents the Divine, and the forefinger the individual soul (you). When the hands are placed facing up, it's called "Chin Mudra" (Chin = Chit, Pure Awareness), and when facing down, it's called Gnana Mudra (Gnana = Pure Knowledge). We'll go over this more on Sunday. So that's it for right now, I do reserve the right to write more later, and to putting anything that we've learned up to now on the test. The test itself will be both oral (in class) and written, and I would like you to find the balance between studying too much and too little. So just a little pressure, that's all... Dhanyavad (= Thank you), 3 ~ ' the Big Guy ps. One thing I forgot to mention: Ha = Sun, and Tha = Moon, and "Hatha Yoga" can be seen as uniting these two principles. In general, we can say that it is good to be balanced in every way, and have balance in one's life. More specifically, this is seen in a person who is not too masculine nor too feminine, but just right (center), like in the three little bears story... 3~' Dear Yoginis and Teachers in Training, I'm not sure if you will see this before tomorrow's class, but I thought I might just say a few things prior in regard to the all-important issue of making a living as a yoga teacher. The movie the Secret was actually based on a slender volume called "The Science of Getting Rich," by Wallace Wattles. It was written way back in 1910 but it reads like it could have been written today. (If you want to check out a website on it, try this one http://www.scienceofgettingrich.net/index.html ). It is timeless wisdom, and the basic points of the book are this: 1) Being wealthy is not necessarily at odds with being spiritual; 2) How wealthy we are is up to us -- our views about money, the thoughts and thought patterns we have day to day, and the actions we take in alignment with those views. 3) We do not have to be in competition with others to become wealthy, but have faith that once we have the belief that Infinite Abundance is our birthright, then we cannot be denied anything in life. 4) We should not see wealthy or successful people and think that they're level of wealth or success is not possible for us. We should always know that it is. There is more to it than that, but those are some of the basic points. Really it's about getting to the root of our deepest held views about money (and yoga and meditation will help assist this process). Personally, I always thought it was better to be poor, I never wanted money. That was partly a reaction against my family and those who seemed to be money hungry or stole from others. But now I understand that it is the "love of money" that is "the root of all evil," not money itself. So I want to talk with you more both about how we can assist each other to achieve financial freedom, and also how it will be possible to make a solid living as a yoga teacher/professional if you so choose. Here's one guy from the Secret who I personally resonated with, he has this concept of "Harmonic Wealth" which might be interesting to read more about. http://jamesray.com/ And just a couple more things... A video by a Swami on yoga and money, etc. http://www.youtube.com/watch?v=7eAmd1nVE7w Last but not least A funny yoga video about teaching yoga... http://www.youtube.com/watch?v=u84jNKADjx0 3~' Shanti, See you bright and early! Alan 3~' Namaste Friends, We haven't yet really got into how to go about teaching a yoga class, group or private. You've all been to any number of yoga classes, and some of you have already taught your own classes, so you already have a good idea of how to teach yoga. On the other hand, my experience has been that it is takes some time before one really finds one's groove as a teacher. I feel like I'm only starting to find mine now, and maybe next year I'll look back on this year and be like, "What was I thinking?" There are a lot of subtleties to teaching yoga of which you may not be aware as yet. On the outside, perhaps what yoga teachers do looks deceptively simple. The reality is that there's more to it than meets the eye. It's like seeing someone do yoga versus doing it yourself -- it looks so easy, you think, but then you try to do it and you are humbled. I often hear, "Wow, this is harder than I thought." Same with teaching yoga. So here then are some suggestions on teaching, and keep in mind, these are only suggestions. If it resonates with you, if it works for you, then use it; and if not, toss it, I won't mind. Suggestions for Teaching Yoga Classes... ~ A mistake I made in the beginning was to use the yoga class as a way to get my own workout in, but remember: It's not about you, and it's not about what you can get out of it, but what you can offer others. This is a gift you are giving, a great self-healing tool, and you should be focused on how you can best relate this gift. If you are focused on your own training, that will get in the way of being empathetic to the needs of the students. Does this mean that you shouldn't do yoga with the class? Not at all. As you probably have noticed, I always do the session with the class. I do it for several reasons: First, I find it difficult to have the right flow and be empathetic when I am not doing the exercises with the class. Second, I want everyone to see how to do the asanas, and to use me as a model. Third, I don't want anyone to think I'm a sadist who just likes to see people suffer -- I want them to know that I am suffering with them. It can be comforting to the students, and they'll be more likely to clap or throw money at you at the end. : 0 I usually do not get the same workout as I would if I trained by myself, and that's okay with me. I've learned to keep my own yoga sessions separate. You will also find that you will be more advanced than most of your students, and rather than try to bring them up to your level immediately, it's better to come down to their level, or to meet them halfway. That way there won't be too much grumbling, let alone injuries. ~ Some things I always say in my classes: I always let the students know at the outset that they should keep the connection with their breath, and I usually say that after we've done some pranayama (breathwork). I suggest that they focus on relaxing, being calm and present throughout the practice. Usually at the outset of the class, I will tell them that at any time during the practice they should feel free to stop, skip, or modify any of the exercises or poses, especially if they are feeling dizzy, nauseated, or are otherwise in pain. I usually preface this by saying that first and foremost they should listen to what their body is telling them, because after all yoga is all about learning about one's body (and entire being) in a very deep way. So I emphasize the importance of listening to their bodies, and not being so concerned about what anyone else in the class is doing, or even with what I am saying if it conflicts with the messages they are receiving from their bodies. I emphasize the importance of breathing slowly and deeply through the nose, and that generally we inhale into a pose or movement, and exhale out of the pose or movement. I always say that while it is highly advisable to inhale through the nose, many times it is fine to exhale through the mouth, and I actually prefer exhaling through the mouth because it allows you to "sigh" the air out, and that often feels calming, comforting and relaxing. So those are some things that I almost always say, unless the class is more advanced. ~ That brings us to the issue of different class levels. It's very important to always teach the class at the level that the majority of the students are at. You just have to look around and gauge that, and soon you'll get to know people and they'll give you feedback, so you'll know better what degree of difficulty they're up for. Again, don't let your own personal needs or desires dictate what kind of class it will be. If it's mostly older folks, then probably a more gentle class is in order. With younger students, maybe you can start with sun salutations, and do more of a flow or power yoga class. If everyone is saying how beat they feel at the outside, a restorative yoga session might be in order (we'll talk more about that) Etc. ~ In general, I begin my classes with some simple relaxation and breathing exercises, and then proceed to gentle stretches (neck and lower back), and just slowly get the class warmed up and then move on to more and more challenging exercises and movements. I end with a few relaxing stretches, shavasana, and then meditation. That's for the masses. If I had a choice, I would take the Ashtanga-Eight Limb model and begin with asana, then pranayama, then shavasana and meditation, culminating in deep samadhi : ) But generally I feel that most people want to come in a relax a bit first, then do the asanas. I could be wrong. You may have a class of people that have all just been in the gym getting warmed up for yoga. In that case, they will want to jump right into things. YOU always have to make the call. So I've typed your ears off, and I apologize if this is a bit wordy, but I do reserve the right to say more on this subject later. Anyway, let me know if this has helped you, and if it hasn't, well pls feel free to buzz away quietly and leave the honey when you go ; ) Seriously, though, any feedback would be great. I would love to hear something from someone, but I realize you're busy. I'm a very patient man, just so you know, but my patience has its limits. Like, if I don't hear from you by 2008, I'm going to put my yogi sandal down and make a stink... Oh, one other thing: Emphasis on the P's... Practice Patience Perserverance Perspiration, (did i say Practice?), etc. Those definitely will come in handy in yoga. OM SHANTI/PEACE OUT/PEACE IN, WORD To Divine Mother, A Allowah, da yoga dude YOGA LINKS Learn More About Sanskrit here 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' Reading List for the SSYA Teacher Training We'll aim to read a book every two weeks, and I would like you to email me a couple of pages (or more, if you'd like) of thoughts on each book. Some of these books are more reference manuals, but I would still like you to go through them page by page, so that you will know where to go when you need to. I will also email you links to websites that I think will be of interest or use to you, as well as some of my own reflections on yoga. At the end of the program, I will give you an open book test that will be based on materials that we have gone over. week 1 Steven Cope. The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living. week 3 Lori Newell. The Book of Exercise and Yoga for Those with Multiple Sclerosis. week 5 MS, yoga, and me.(spot light)(Personal account): An article from: Inside MS [HTML] (Digital) by Susan Dobrof . Get this from Amazon.com. week 7 Steve Ross. Happy Yoga. week 9 Georg Feurstein. The Mystery of Light: The Life and Teachings of Omraam Mikhael Aivanhov. week 11 Georg Feuerstein, The Yoga Tradition. Hohm Press. week 13 Georg Feuerstein, The Deeper Dimensions of Yoga. Shambhala. week 15 Georg Feuerstein, The Encyclopedia of Yoga. Shambhala. week 17 Sandra Anderson and Rolf Sovik. Yoga: Mastering the Basics, 2000. week 19 Omraam Mikhael Aivanhov. Golden Rules for Everyday Life. week 21 BKS Iyengar. Light on Yoga. Schocken Books. week 23 Linda Johnsen: Daughters of the Goddess. week 25 Iyengar and Razazan. Yoga: The Path to Holistic Health. week 27 Ganga White. Yoga Beyond Belief. week 29 Nicolai Bachman. The Language of Yoga. Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants. week 31 David Coulter. Anatomy of Hatha Yoga, 2001. week 33 Sivananda Yoga Center and Vishnu Devananda. The Sivananda Companion to Yoga. week 35 Sri Swami Satchidananda. The Yoga Sutras of Patanjali. Commentary by Swami Satchidananda. week 37 David Swenson. Ashtanga Yoga: The Practice Manual. week 39 Hawley. The Bhagavad Gita: A Walkthrough for Westerners. week 41 Osho. Autobiography of a Spiritually Incorrect Mystic. week 43 Wendy Weir. Conversations with Jerry. Publisher: Three Rivers Press; Reprint edition (June 27, 2000) Question: Why were Jerry's ashes scattered in the Ganges? week 45 Stephanie Pappas. Yoga Posture Adjustments and Assisting: An Insightful Guide for Yoga Teachers and Students week 47 Ramdas. Be Here Now. Hanuman Foundation. week 49 T.K.V. Desikachar. The Heart of Yoga: Developing a Personal Practice. week 51 David Frawley. Hinduism: The Eternal Tradition. week 53 Paramahamsa Yogananda. Autobiography of a Yogi. Self-Realization Press. Also, please subscribe to either Yoga Journal or Yoga: Joyful Living magazine. 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' 3~' VIDEOS FOR ALLOW AH TEACHER TRAINING We'll also attempt to watch about a video every two or three weeks as part of our training. Again, you can get these either from Amazon, or from the library. I'll also direct you to YouTube videos that I think might be helpful or interesting. And I'd also like you to take a look at my videos, "Sunkiss'd," and "SunSmile." week 1 Yoga Unveiled. week 4 The Soul of India. week 8 Anatomy for Yoga with Paul Grilley week 12 Shiva Rea Yoga Shakti week 16 Origins of Yoga: Quest for the Spiritual. week 20 Short Cut to Nirvana. week 24 The Fire Yogi. Mike Vasan. week 28 Kundalini Yoga for Beginners and Beyond Ravi Singh and Ana Brett. week 32 Yogi Hari. Intermediate Series. week 36 Rodney Yee Intermediate Yoga. week 40 A Passage to India. The Bill Murray version. week 44 (speaking of the devil...) Groundhog Day. week 48 Forrest Gump. week 52 Sound Yoga/Nada Yoga. Shanti Shivani. week 56 Baraka. Ron Fricke.