I started and ended practice with an invocation - something I rarely do unless at the studio. I topped it all off with some journaling. Now if I can just keep it up! Honestly, I think it helped to have a beginning and an end, it extended my practice time to about a full hour without the journaling - not bad for a home practice. It was nice to spend some quiet time outside enjoying the day. Even better to be doing yoga while enjoying the day and the garden patio.

I’m feeling very happy with myself, quite the accomplishment really. I think have come to a place where I need to opt for a home practice more often (skipping studio classes a couple times a week) - shorten my asana practice time just a tad and take that extra time, plus what I gain from not having to travel, and use it to add consistent meditation and journaling to my practice.

My first reaction is to be annoyed. But after multiple attempts to speak to a tech support representative to find the office closed my annoyance quickly turns to frustration. However, I have decided that letting this frustration take over my morning, and possibly my whole day, is the worst way to wake up. Instead, I am taking this time to journal and get in a short morning meditation. Two things, I’ll admit, I don’t make enough time for. Blessing in disguise? Probably.

So today, my intention was to meditate just before settling down for the night. As often happens in life, my intention was thrown off course by unforseen circumstances. The day did not start out great, it was the first day back to work after the daylight savings time change and I didn’t wake up until much later than I had planned. Grogginess had taken over my body and I practically had to drag myself out of bed. Upon arriving at work I immediately had to deal with a disgruntled client and an employee that was MIA. As the day unfolded and I dealt with both of these situations I could feel that I was ready to lose it, I was on the verge of a breakdown. It was all I could do to compose myself enough to announce that I was going for a walk and that I would be back. As I walked down the stairwell and out the building all I could think about was how sad I felt that my uplifting weekend of inspirational yoga was being followed by such a crummy day. That being the case all I wanted to do was get back to that feeling from the weekend, I wanted to remember and feel those heart qualities from class. So, I decided to walk across the street to the park, sit in the grass, close my eyes and meditate. The park may not seem like an unlikely place to meditate, but rather appropriate. In the case of this particular park, the only thing that separates its from the freeway is a frontage road that runs between the two. Even the noise of the freeway was not enough to drown out the noise of my mind. As I sat there the frustration just continued to boil up within me, but after a couple of moments my breathe became more and more steady. I began to focus on the sound of the cars passing by and the sensation of the sun on my face and the breeze passing through my hair. I slowly began to shift my attention to the more subtle sounds around me, a leaf passing through the grass, the clank of a nearby dog’s leash and collar meeting. In the end it was really the sun that helped to calm my senses. The longer I sat there, the more there was this sense of pressure at my third eye, it was as if it had opened up and was allowing the sun to enter my body, filling it with light and then radiating out through my heart. As I walked back to the office I already started to feel the frustration from 15 minutes earlier slowly re-entering my mind, at that moment, I told myself to remember the feeling of the sun warming and filling my body and the way that that made me feel.

I’m not going to go as far to say that the frustration left my mind, afterall, the issues had not been dealt with entirely, but there is no doubt that my taking the time out to meditate kept me from entering a place of darkness. It kept me from my most extreme reaction to frustration, which (as much as I hate to admit it) is to cry. And, in the end I like to think it helped me to make a more rational decision; to respond to the situation in a way that is more authentic to my true self, rather than simply reacting. I’m really just thrilled to have been able to apply my meditation practice rather than simply meditating for the sake of meditating. If nothing else, I know it made me feel better and day would have been a lot worse had I not taken a couple of moments to pause.

I meditated for 10 minutes today and it went by much faster than I had anticipated. More surprisingly, I actually felt a tremendous amount of groundedness as my lower body settled into the floor beneath me. And yet my head was light, almost as if floating. Super cool and unexpected for only 10 minutes. I’m excited for the day I can work up to 30 minutes! First, I have to find a way to take the tension of sitting out up my upper back and shoulders. Any veterans out there with suggestions?

My smiles are not so much for the fact that I can now snowboard, although don’t get me wrong, I am VERY excited about it; but it is also do to the Anusara First Principle, Open to Grace. I think today was the first example where the First Principle has come to light for me so brightly off the mat in my physical life. The concept of Open to Grace and seeing all things as life affirming in aspects such as my attitude, choices and relationships is not so new. Physically speaking, I’m still waiting for a major breakthrough in my yoga as a result of Open to Grace. That is not to say that I have not had any (I get hits of it most days), but I’m talking about being a able to do an awe-inspiring pose, something that seems impossible to the mind. An inversion in the middle of a room is one of the first to come to mind. I guess I should probably work on my inversions against the wall more first.

The teachings from the Anusara Immersion and my (almost) daily practice are really beginning to resonate for me and that is the most exciting thing of all. While snowboarding, I know why I fall when I fall, I understand physically what I need to do to correct my form or what is required to carve down the mountain. Funny thing is, that is exactly what was limiting me, not the knowledge, because that is a necessary part of it, but the fact that that was all I had - I was missing balance. I needed to plug into the Universal (this is First Principle) and create that relationship with what I already knew. I was willing too much (over thinking things) and not surrendering enough. Finding that balance was (and is) a beautiful thing. Today was a true revelation off the mat, and for that, I am thankful.

The focus of class was the upper body, more specifically, Shoulder Principles. Considering this was a topic of discussion weeks earlier in my Anusara Immersion I was already familiar. As I thought back to that introduction, I remembered thinking that for the first time I knew what it felt like to actually engage my shoulders (properly). With the lower shoulder blades engaging and hugging my back it was as if they were cradling my heart, allowing me to go deeper, particularly in my backbends. I believe I went deeper into Bhujangasana (Cobra Pose) that day than ever before, and did so with zero low back pain or cramping. It was freeing. This, however, was not the case today.

All was not lost, however. Just as I was feeling that class had been a waste there was that hit, a revelation. And it came in the sweetest pose of them all, Savasana (Corpse Pose), so I guess it was worth waiting for. Savasana is not a passive pose to just lay on the ground and let your body just flop open. Now, that’s not say that one wouldn’t enjoy the pose if all they did was ‘lay there’, but a little engagement does go a long way, particularly where the shoulders are concerned. Chances are you have received an adjustment in Savasana that involved the rooting of our shoulders to the floor. This is an action that you can create for yourself by simply engaging the Shoulder Principles: inner body bright (i.e. lengthen side bodies), shoulders back, shoulders blades engaged on the back and inner shoulder blades hugging in.

Today when I received this adjustment (just as I had many times before) and although it did not even feel particularly good it did provide with a revelation, nonetheless. Looking back on it, I realize that the reason it did not feel good was because I wasn’t ready to receive it. Like every other posture today, it felt forced. Even more ironic is the fact that I have had this revelation previously and, as many times is the case, I just needed to be reminded. More importantly my body needed to be reminded. Where this particular revelation is concerned, I think I can say with confidence that my body will now remember.

For those of you that don’t know what Acro Yoga is, it is the unique marriage of 3 different ancient arts; combining the spiritual wisdom of yoga, the loving kindness of Thai massage, and the dynamic power of Acrobatics. The result is a unique practice that cultivates trust, connection and playfulness. We began class with a Circle Ceremony, a series of movements done by the group while sitting a circle, designed to cultivate a connection with those around us as well as a connection to the divine (common theme across yoga traditions/styles). It should be noted that this is NOT a class for those that are not comfortable touching others or being touched. It is far from the yoga practice most are used to; confined to the space of one’s mat with little to no interaction with the others in the class. For instance, during the Circle Ceremony we did seated forward bends, but rather than reaching for your own feet we grabbed the feet of a neighbor, applying gentle pressure with a light massage. And this was just the beginning of class, it is the ‘flying’ that really requires a great deal of trust and connection with your partner. Then on to ‘wave’ asana. It’s like the wave we’ve all participated in at any sporting event, except rather than simply raising your arms you mimic the yoga pose of the yogi before you, going around the circle until everyone has completed the pose before moving on to the next. This was followed by a timed inversion (handstand, or variation), the objective here being to max out until the last person has come out of the pose. Then on to the good stuff, the stuff I had seen on YouTube and been dying to try! No, not that stuff, please, I’m new to this!

From what I have gathered there are 3 different positions in most any pose, a Spotter, Base, and Flyer. The spotter stands by to ensure that the flyer does not go crashing to the ground and that the base is in proper alignment, overall, they are there to oversee and guide when needed to ensure safety. The person at the bottom of the pose, creates strength and stability by stacking the bones of their arms and legs to create a base for the flyer, hence, the name base. The flyer, does just that, they fly above the base. In my opinion, they get to do all the fun stuff. I suppose that is why at the end of the pose the flyer gives the base what is referred to as ‘leg love’ and thanks them for allowing them to fly. That’s not to say that being the base is not rewarding as well - it is, especially after you’ve had the opportunity to experience flight. It is nice to be able to give that back and provide stability for your partner to feel the joy of ‘being’ in such a fun loving and playful way. In any Acro Yoga class you go to you will undoubtedly have the opportunity to experience both. I know I’ll be going back for more. Quite frankly, its nothing short of feeling like a kid again!

Check out the following instructional video on forward flying level 1 poses. Tonight we did both Folded Leaf and Lifted Badokonasana which are featured in the video, among others, including some back flying.

Speaking of videos, I spent a considerable amount of time after class surfing the web. Here are some Acro Yoga performance videos you might find intriguing. Enjoy!

Acro Yoga Founders Perform at Anusara Gathering 2008

Acro Yoga Presentation: Yoga Journal Conference 2007

Find an Acro Yoga class near you.

In fact, this week before attending day 3 and 4 of the Anusara Immersion (phase 1) I did a home asana practice, it was probably the first time in a year. I had been sick the two days previous and felt it necessary to get on the mat again before walking into the studio for 12 hours that weekend; not to mention that my new Anusara Revolution Natural Sticky Mat arrived the day before and I was dying to try it out! Which, by the way, I LOVE!! Despite the fact that I don’t currently have a designated space at home to practice, I did find that I was able to remain fairly focused. I have been contemplating what it was that makes for the most focused home practice and I came up with a couple of things that I feel are important. My goal is to begin to implement this for myself in hopes that I will be able to maintain a home asana practice at least once a week.

1. Have a designated space in which to practice, at the very least, it should be void of distractions and foot traffic. A room with natural, rather than artificial light, is best.
2. Try to practice when no one else is around, this is particularly important if you do not have a designated space. For instance, in my current apartment my yoga space is the living room floor.
3. Most styles of yoga will begin with an invocation or “tuning in” mantra. Do not skip this just because you are practicing from home. If anything, this is even more important to take you inside and away from all the distractions of being home. Recreating a sacred place free of the distractions from home is essential. For those of you like me, forget about the dishes and the laundry, there will be plenty of time for that after you have taken some essential time for yourself.
4. Play some soothing music during your practice to help maintain the effects you achieved from tuning in.
5. If you are like me, and don’t care for yoga videos, or are just at a loss for what to do in your home practice, try starting with a restorative or meditation practice. Restorative poses and meditation are done for longer periods of time so you can spend less time planning your practice and more time practicing. If you practice 4 or more times a week, chances are you don’t spend enough time in passive poses or meditating, and your practice (not to mention, mind and body) could really benefit from both. In fact, if you’ve never checked out a restorative/meditation class at your local studio I strongly encourage you to. You will be hooked before the end of class (probably after the first pose). Another alternative is pick up a good yoga book or two with a series of sequenced poses to keep your practice interesting, or check out the  Yoga Journal Sequence Builder to help you formulate your home asana practice. I have a number of Kundalini books that I have found to be very helpful. I think the point here, is that you need to have a plan so you can stay focused once you begin your practice.
6. Savasana (corpse pose) - You’ve probably heard it a hundred times, “Savasana is arguably the most important pose of your practice.” Savasana allows for the full integration of your practice. Many times when practicing during the day (especially earlier in the day) I opt for a seated meditation so I’m not tempted to crawl back into bed. In order to best recreate the sacred space of the studio most of us are used to it is important not to skip over the ritualistic parts of our practice just because we are at home.

If you have tips on how to formulate a home asana or meditation practice I would love to hear them! Let me know what has worked for you.

In that first 90-minute class we played with the idea of letting go of our desire to control our body and ourselves in the poses and, instead, simply allowing ourselves to ‘be’. Throughout class I was reminded of the difficulty I sometimes have establishing intentions before many of my yoga classes. I think this is a good example of how not all things can be both controlled and truly experienced. In the case of setting intentions it seems that the more I try to will an intention into my practice the more detached from my practice I become. If I hold on to the need to will that intention then the purpose is defeated. I find that in the end, that desire for control takes me away from the authentic experience I seek in my practice.

There are so many examples in our daily lives that illustrate our need to control situations. Control, that ultimately, prevents us from feeling all that the experience has to offer. Many times this control (and wanting something too much) also prevents us from getting the thing that we really need. Sometimes what we need is not to want it more but to let it happen, give into grace and let the universe take control. For me, the principle of “Open to Grace” is about trusting that the universe will give you what you seek but only when the time is right. All you can do is prepare yourself to receive it at that time. In doing so we are setting ourselves up for the best possible life experience. So much of the human experience is about dealing with what life throws at us. So the question then becomes, are you going to be one of the people that accepts even the worst situations as opportunities to grow, or are you going to hold on to control, controlling that which cannot be controlled and failing to experience it at all?

I have a friend that has been desperately trying to sell his house for months. About a week ago he experienced a dramatic change in his situation, a change that brought him to a place where selling the house was not such a pressing concern.  Within the week, there was a buyer and the house was sold. It doesn’t always have to be so philosophical though, I find similar examples of this balance of will and grace in my physical practice.  For instance, last Saturday we did (or in my case, attempted) drop backs. If you have ever tried to do a drop back (i.e. standing backbend) you know that it cannot be forced. Forcing such a pose results in a crash landing and a potentially serious injury. When the time is right and your attitude, alignment and actions become one you will find yourself in the pose. In tantric philosophy it is said that, “Everything that we need in order to be complete is within us right at this very moment.” It is simply a matter of being able to recognize it and allow for it to happen.

In fact, for me, this blog post has been a lesson in letting go. It has taken me a week to get all of this out of my head, it just wasn’t coming out right so I had to give it time to flow out of me. So after much aimless writing I now feel like I have been able to articulate my thoughts. I tend to do my clearest thinking while in class or just before I drift to sleep (yoga really gets my mind going, I think that’s my favorite part). So to help better organize my thoughts, I just bought a notebook that I plan to keep at my bedside in addition to taking to class with me. That’s right, I’ll be the weirdo taking notes between poses and journaling in the back of the room after class.

Its funny how some days its as if the yoga class was designed just for me. I randomly pulled a muscle in my upper back this morning and almost thought about skipping out on my Kundalini Yoga class. As it turned out, I couldn’t have attended a better class. We did a ton of spinal flexes (pretty typical of Kundalini), as well as heart openers; all of which allowed me access to my upper back either directly or indirectly. By the end of class my upper back was feeling loose and much of the tightness I had before I started had melted away. I get the feeling that had I not gone to yoga today not only would my back be tight, but I’d be more likely to skip class again tomorrow because of it. And I know that vicious cycle all to well. I’m just glad I alluded it, especially so soon after the holidays!