by David M.
the natural curves of the spine with a *relaxed confidence*
the natural curves of the spine with a *relaxed confidence*
Have you ever heard the phrase "bearing the weight of the world" or "hold your head high", "keep your head up" or even "chin up!" ?
These little phrases are so commonplace we take them for granted but they can offer us clues about how we physicalize stress and how we identify confidence in each other.
Studies have shown that even changing ones posture to take a more "powerful" or seemingly confident pose can change ones mood. But in yoga we want to work from the inside out, not the outside in.
I feel the most confident when I'm relaxed and at peace, when I know where my center is because I’ve been there recently, when there’s some stillness accessible within. Yoga and meditation can afford us some stillness, some space between our racing thoughts and our responses to those thoughts.
This sequence is aimed to find stability without over-efforting, We will ground the legs, awaken the spine and unlock tensions in the belly and chest to leave us confidently standing on our feet and in our height with peaceful poise and equanimity.
Note: relation of lumbar curve to cervical spine, relation of waters of belly to viscosity/waters of the spine
alignment cues: grounded feet, long side waist, broad kidney band
- Supta Padangustasana A: with strap (come off your edge and release lifted leg forward so both hips ground)
Reminder: “we actually aren’t trying to break the hamstrings, we’re trying to break ignorance” -Rodney Yee
-BaddhaKonasana Upright: sit on two blocks, sacrum /scapulae move in, lean back on those bones
-Pachimottanasana: sit on two blocks, knees bent, head up/neck as natural extension of spine
-Cat/Cow: moving meditation on waters of the spine and waters of the belly > side to side, rocking the pelvis,
circles etc
-Virabhadrasana 1: hands in Anjali Mudra > clasped behind head > extend overhead
Prasarita padottanasana: almost neutral with hands on high blocks
Virasana: with garuda arms / simhasana pranayam/uddiyana bandha
Apanasana: reclined, straight arms to kneecaps, anterior tilt in pelvis, sacrum grounded,
Savasana: blanket bolster under knees
Nice transition from the Dharma Talk into the actual sequence, David. Good Segway. -- Denise
ReplyDeleteDavid. Thank you for emphasizing stability without over efforting. It's a common mistake that I often make in my own practice. A great reminder. Thank you.
ReplyDelete"Sthira Sukham asanam! "Steady connected and joyful!
ReplyDeleteFirst, I know I'm getting old because I had to put my reading glasses on to get through this sequence in this teeny tiny font. Second, I really like the term "relaxed confidence." My teaching partner Aaron likes to call it "baseline chill." But I think I aspire more to this ideal of "relaxed confidence."
ReplyDeleteYour dharma talk also reminds me that for every truism, the opposite is also true. So we can work from the inside out, or the outside in--to good effect.
David- I like the way you explain when you feel most confident - when you've been at your center recently and there is some stillness accessible within. Nicely put. I like this talk and sequence. Laura
ReplyDeleteDavid,
ReplyDeletei love the idea of peaceful poise and stability without over-efforting. both the rhythm of your dharma talk and your sequence convey both of these as well as the relaxed confidence that you write about
Nicely written :)
ReplyDeleteI love the reminder to not over-effort! Interesting variation on Paschimottanasana
ReplyDeleteLaura already noted it but wow: "when I know where my center is because I’ve been there recently" says it all. That's our job--hanging there more regularly so we can help others to do the same. Thanks!
ReplyDeleteReally appreciate the instructions not to over effort, like Rodney's quote of breaking ignorance instead of our bodies. Thank you!
ReplyDeleteYou delivered an opportunity to make sure your students do not over effort. With the props and specific instruction it will allow them to let go of their pride and actually experience the letting go of stuff. I love it.
ReplyDeleteLovely observation on the power of language to convey a cultural expectation. Sweet and thoughtful, Jai David! xo
ReplyDeletegood talk. good sequence and modifications. how does the sequence educate one on the natural curves? why does this sequence leave one quietly confident?
ReplyDelete