Each Morning You are Born Again....

"Each morning we are born again,
what you do today is what matters most." Dalai Lama  

     This past week has been most difficult. My mother-in-law of 41 years past away suddenly. Though she was 93 (three days shy of her 94th birthday) years old, her passing was not expected. My husband and I were with her the day before and had no concerns when we waved goodbye to her; as she seemed to vacantly stare out the window. I answered the phone to my sister-in-law saying, "she is gone." My response, "no, she can't be, we were just with her yesterday." And yet, she was.
     This is the time of life for my generation, the time when our parents leave us. It is the time when we recognize that our parents bodies have weakened and their minds struggle to remember what day it is. My father's famous quote brings it all into perspective,  "getting old is not for sissies." Al lived to the ripe old age (though I never considered him "old") of 97. Did we expect him to pass? Was it a surprise, yes. A bit because he had been sick, but he always seemed to pull through. The man did not take medications. His way of curing what ailed you included a shot of brandy and a sock smeared with Vicks wrapped around the neck.  Do we ever really expect our parents to leave us? I always thought he would live to 100 and die at home. Neither happened. We can not plan, no matter how hard we try to, to really prepare for the inevitability of death.  My mother, who was not in the best of health, during my upbringing and into adulthood may have been expected, and yet it too was a surprise.
     Genny's passing affected the way I taught this week. I found myself going inward, focusing on my breath, and taking each asana slowly and deliberately. I wanted to feel my breath in each movement. This sequence reflects my journey.

OPENING (10)

Seated Meditation: 
Pranayama Breathing: Nadhi Shodana/ Alternate Nostril Breathing 

Rub Hands/rub eyes/Energy Ball (hands) essential oils in palm

TABLE TOP (6)

Puppy/Anahatasana- Thread the Needle

Cat n Cow 

Hip Circles/Leg over & Behind 

SUN SALUTATION (14)

Goddess Breath Sequence

Add

Low Lunge Series w/twist 

_______________________________________________________

STANDING (15)

Tadasana

Warrior I

Warrior II

Reverse

Side Angle/Extended Side Angle
DO EACH INDIVIDUALLY.... THEN DO AS A FLOW

Wide Legged F.F./add variations: twist-hands clasped overhead 

Pyramid w/block

Goddess Breath/ Repeat

Child’s Pose (3)

BACK (5)

Clam Supine Twist w/block between knees 

Happy Baby
Knees In

SAVASANA (4)

SEATED (3)
 Bumble Breathing Technique 
Place hands across heart/place finger in neck hollow to feel vibration

Inhale
Exhale: lips together & make humming sound like a bee

Inhale

Repeat 

Linking Movement with Breath

Find the synchronicity between body & breath. Fall in line with your breath. Focus on the harmony of your breath. As you move through your practice notice the relationship between your breath and the movement. Close your eyes and experience the relationship. 

Linking Movement with Breath Sequence  

WARM UP (8)

Seated Meditation: Pranayama Breathing/alternate nostril 

Rub Hands/rub eyes/Energy Ball (hands)

TABLE TOP (8)

Puppy to Child’s Pose

Cat n Cow w/movement

Hip Circles

SUN SALUTATION (14)

Goddess Breath Sequence

Add

Low Lunge Series

STANDING (15)

Tadasana

Warrior I

Warrior II

Reverse

Side Angle/Extended Side Angle

Wide Legged F.F.

Pyramid w/block

Goddess Breath/ Repeat

Child’s Pose

BACK

Clam Supine Twist w/block

Happy Baby

SAVASANA

Leaving Your Comfort Zone

I think that we have, at one time or another, been in a position where we may have had to "leave our comfort zone." I have found myself being challenged several times in my life; getting married, having children, going back to school at the age of 40, leaving my teaching position after 18 years, and then deciding to begin again at the age of 60 teaching yoga. Many a times I thought that there was a swarm of bees in my stomach, times when I thought, "I cannot do this, I am too __________," fill in the blank.  I don't know enough, I am not experienced enough to teach a class at a well known clothing store. And yet, as I look back at my life journey I wonder what might have been different had I not trusted myself and took that leap of faith. 

Lululemon 

Our practice for this week will be to think about our own limits, our own fears, & then find ways to move beyond them. To get out of our comfort zone and open the door to new possibilities, to new challenges; to asanas that may make us nervous. I remember when I first began my yoga practice the thought of standing on one foot, bending over, and then holding myself steady in Warrior III made the bees in my stomach begin to swarm. But, I decided that if I was going to "conquer" this pose I had to first acknowledge the fear I had and then move from there. Maybe if I looked at the pose and broke it down I could see where my nervousness was coming from. What part of the pose was I fearing?  By tearing it apart I could make small wins, knowing that as I grew comfortable with the movement I would overcome my fear.  

As I was doing research for this week’s theme I came across an article by Erica Rodefer entitled, "How to Teach Scary Yoga Poses”, She states that, "the experience of the present moment is only one reason to teach poses that might bring up fear for students. There's no way to overcome fear than to consciously confront it and learn to stand strong in the face of this challenging sensation. Then we are able to hold our center in the midst of scary situations we encounter both on and off the mat."  Rodefer goes on to say that this fear, "must be handled with care, or it could have the opposite effect-to reinforce the fear that the student is experiencing."  Each of us has a pose or poses that make us nervous. I would ask you to ponder  the reasons why and, to ask yourself, "If I broke it down could I move beyond the fear. Are the limitations based on physical or emotional barriers? Is my practice based on whether I can complete this pose or not? 

As I began to plan the sequence I would share with my fellow yogis (to bring out the focus of leaving your comfort zone) I thought of two asanas that can be a struggle for me: Dancer (Natarajasana) and Warrior III (Virabhadrasana III).  What better way to challenge myself to walk outside my circle of comfort than to design two sequences that address each of my "scary" asanas. 
* Special Note: I had the honor of practicing with one of my favorite teachers, and a person that I see as a mentor Andrea. As always, as I travel to the yoga studio my notebook comes along so that I can watch, practice and jot down the flow. I often overcome my fear about a certain asana by learning from someone I trust how to work into it, and as a result, diminishing the fear I may have had. The first sequence (Warrior III)  is taken from Andrea's class. Thank you for sharing your knowledge.

Leaving your Comfort Zone Sequence II

OPENING

CNC w/leg & arm extension

C.P. w/two blocks-elbows

Bridge

Leg up Lengthening

WARMUP

Classical Sun Salutations w/low lunge

w/twists

w/goal post arms

F.F.

Tadasana: Shoulder work

w/strap behind back

w/internal & external rotation

STANDING/BALANCING

Quad Stretch 

Chair/lift foot-twist-eagle arms

Tree

Crescent Lunge w/clasp hands

w/twist

Wide Legged F.F.

Tadasana

Modified Dancer

Go to wall

                                          PEAK POSE

Wall: Quad stretch

Wall: Modified Dancer

F.F./Tadasana

REPEAT

SEATED

Seated Twist

Seated Outer Hip Stretch: 90/90 knees

TABLE TOP

Thread the Needle

Knees in

SAVASANA

  Love to hear from you. Thanks: Debra 

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Email Address 

Resources & Acknowledgements:  

Rodefer, Erica, "How to Teach Scary Poses,"  https://www.yogajournal.com/teach/how-to-teach-scary-poses. 
Warrior III Sequence: Andrea Russell