I think there might have been more, but this is what I have. Anyone?

Sat Morning Sequence 1/9

10 headstands, alternating kick-up leg
Balasana
Uttanasana at Wall
Pinchu Mayurasana
Balasana
Sirsasana A
Balasana
Supta Dandasana w/strap
Setu Bhandasana on block
Anatasana (Vishnu's Couch) - arm variations
TV Watching
Belly - Apple picking
Happy Baby Sequence
Tadasana Stretches
DD/Hip openers
Bent Knee Vasisthasana, extend arm
Parighasana
Navasana
Knees Chest Chin
DD w/ hip opener
Full Vasisthasana
DD-Chaduranga-Updog- DD
Virasana - apple picking
Extended Sukhasana, twists, lateral bends
Dandasana
Parivrrta Janu Sirsasana
DD
Crazy-Ass Side Bend (does anyone know what this was? Lizard variation?)
Utthita Parsvakonasana
Dandasana
Ardha Virasana, wide leg
Shalambasana - lift only legs
Setu Bhandasana, legs extended
Tadasana - open chest - Jalandhara Bandha
Savasana

Learning How to Lie Down

Andie Sablosky      


When I was 8 years old I went to a summer camp and they had an “Olympics”. Small and fast I partook in the track events. I’d saddle up to the line and as soon as the whistle blew I’d run my ass off with one thing in mind, I had to be the fastest. I had to be the best. After every race I’d hyperventilate completely worse for wear. My little 8 year old self didn’t know how to pace, for me there was only one speed charge as fast as my body could handle and when it couldn't handle it ignore it and keep going till the task was completed.  A counselor once looked at me and said, kid don’t you know you don’t have to sprint the entire time, I remember the exact thing I thought even at 8 years old, that isn’t an option for me. For so many years there was a guilt attached to slowing down, pacing, lying down, or simply coming out of an uncomfortable situation. In a difficult challenge I’ve always said the same thing, I’ve got it I’ll just put my head down and plow.

My body was built for power, for strength, and to push, but I’ve learned the hard way my body is not one sided. I was drawn to yoga to give back to my body. Within my yoga practice I’m trying to shed the guilt I feel when I don’t push my body to the limit. That it’s ok to not demand of my body, but to give back. I’ve started to place a heavy emphasis on props in my practice and not allowing myself to get to deep into things even though I have the ability to do so. I try to back off, but the series of conversations that cycle through my head when I do is very difficult to let go of. Finding the balance is very difficult for me between knowing how to be kind to myself and what loosely quoted from Rodney is opening the sweat lodge door to early. In my life and my asana practice I’m at the beginning of this, but I’m aware of it and that's already made a world of difference for me.

Here’s a sequence created out of kindness to myself, which will hopefully translate to my students and their ability to also be kind to their own bodies.

Start in childs pose with block under head and also supporting chest so that its not as deeply folded.  (if I have barriers it allows me to stop judging, especially since I’m doing what I’m told)

DD bend knees deeply

Walk to front of the mat – bent knees stand

Stretch up urdvha hastasana – closed eyes for a moment

Surya namaksar A (with plank lower all the way down to baby cobra)

Utkatasana make it bouncy and easy

DD to plank 3 times on breath (this really gets me out of my head while still creating heat)

Trikonasana with block on highest height, breath - eyes partly closed -5 breaths breath into the back of the head

Prasarita Padottonasana A – hands down, first bend and straighten right leg, left leg side to side then bend both knees slightly for a moment then straighten and fold. With block under the head - 5 breaths breath into heart and kidneys– walk around to front of mat –

DD

Jump into a cross legged

Dandasana – 2 breaths here

Crossed legged seat forward fold belly up and over - switch legs  (not Paschimottansana bc I obsess over folding all the way bc of gymnastics. I’ll yank myself down.) 5 breaths folded each side

Virhasana with block – garudasana arms move thru small backbend to rounding in on breath. 2 rounds each arm of back bending and rounding – 5 breaths after hands just on thighs resting.

Legs up a wall

Savasana with blanket on hips

spondylolisthesis

Here is my short report on spondylolisthesis which i made all the physical therapists where i work pronounce for me ( forwards and backwards)

Isthmic spondylolisthesis is a spine condition in which one vertebra of the spine slips forward and in front (anteriorly) of the vertebrae below it. This is caused when a fracture occurs in a bone that connects the two joints. The bone is called the pars interarticularis. A fracture can occur without the bone slipping. This is called spondylolisis and may remain such or may be a precursor to spondylolisthesis.  Spondylolisthesis most often occurs at L5-S1 at L4-L5 and, in very rare cases, higher up.  Spondylolisthesis fractures often occur in childhood but often symptoms don’t arise until adulthood if ever. 

Spondylolisthesis affects people in different ways. People with mild cases of it may not experience any symptoms. Symptoms of more severe cases include, low back pain, stiffness in the back and legs, a leaning forward posture-typically a compensation for the stiffness and pain.  A person might also feel tingling, numbness or a slipping sensation.  Sometimes a person with spondylolisthesis will have a decreased pelvic curve, which might cause a change in pelvic rotation and subsequently a change in gait.

Western medical treatment for spondylolisthesis depends on the severity of vertebral slippage and amount of pain.  Treatment is done to stabilize the fractured area and to alleviate symptoms. Often spondylolisthesis can be treated successfully with nonsurgical means. Treatment might include physical therapy, anti-inflammatory drugs, wearing a back brace and epidural steroid injections.  If problems persists a doctor will often suggest/consider spinal surgery (fusion).

Yoga can be very helpful in treating spondylolisthesis.  Yoga that is most helpful includes strengthening back and abdominal muscles, working on good spinal alignment and opening/releasing the hamstrings. Pranayama is also great as it encourages a deep awareness of oneself (among other things), which is beneficial when dealing with injury as well as with life.

Urban Dwellers need to turn the volume down! NYC mantra “turn down”

Anger, uneasiness and musculature tension It has been 11 years since I shifted gears from my relaxed nature filled upbringing in Florida to big city life in Jersey City. Like so many others, I commute regularly to the city, at times I find myself quick tempered and often holding lots of tension in my neck and shoulders, probably from a combination of carrying heavy bags and an accumulation of various environmental stressors. New York City is alive, it’s vibrant and full of movement, on the other hand it’s hectic and filled with blaring sounds, harsh smells and bright lights; not to mention countless people everywhere. After all these years I have still not gotten accustomed to all the bumping and pushing. On many occasions in order to avoid hostile confrontations, I instead begin cycles of smooth ujjayi breathing or silent mantra repetition. One morning no different then any other I was on the train to the city when I decided to look around. The image that was before me was actually deeply disturbing, the faces I observed were stressed, worrisome, depressed, but the overwhelming majority of these people looked straight up exhausted. At that moment I was so extremely grateful for my yoga practice, thank god I have had this practice as an outlet. This sequence was designed to help multitaskers, tired folks and stressed out souls alike to get some balance through even breathing, movement and restorative postures. Ujjayi sama vritti seated in sukhasana with props, eyes closed or slightly open, switch cross of legs half way through. (I have noticed that it takes a bit of time for people to drop into their practice, because many are rushing to make it to classon time, coming from who knows where, from doing who knows what. (Finding a seat gives time to ground down before focused movement) Surya Namaskar to get warm and open Vira 2 Trikonana Parsvottanasana Utthita Parsvakonasana Parivrtta Utkatasana Parivrtta Trikonasana Standing Split Wrists, forearm and shoulder stretches Adho Mukha Vrksasana childpose Salamba Sirsasana child-pose Paschimottanasana Purvottanasana Jaw release and eye stretching Supine twist with three blankets or two blankets and two blocks Sputa Baddha Konasana as a backbend with block at thoracic spine (medium height narrow width), another block under head (low height wide width), blanket roll at ankles, wrap around to support hips (great stretch for all the desk slouchers) Light chest, shoulders heavy, front of throat stretch Viparita Karani at the wall with 2 blankets and sandbag on soles of feet, eye pillow Savasana with blankets and eye pillow 10min calming essential oil spray, instrumental music