Sunday's Session

  Check out "student and group sequences" tab for Carrie's detailed transcript of Sunday's session with R.

Sasha Nelson

Sasha Nelson

Dharma Talk Theme: Befriending Fear With Compassion

Fear is not something to "face," release, or let go of. We are fearful for a reason - it keeps us safe in times when it's necessary to protect ourselves from things like running if we're being chased by a bear, or refraining from walking down a dark and potentially dangerous alley alone at night. 

The issue arises when fear paralyzes us and becomes the norm - we are not always being chased by a bear, but our bodies might wind up responding as though we are because re/acting out of fear becomes familiar. 

Practicing asana provides an opportunity to look at whatever emotions or sensations arise, whether it's fear or satisfaction. It serves as a platform for approaching something like fear in a way we might not be used to: taking it by the hand like a friend and walking with it instead of kicking it to the curb, learning from it instead of shoving it in the closet and letting it pile up with other junk we ignore.

If you begin to feel fear arising in your practice today, take a moment to notice the totality of your experience like the quality of your breath, mind, body, heart. Take a moment to reside in the breath instead of in the mind, to be with yourself fully notice, observe, and watch with compassion. When we fuel ourselves and each moment with compassion, we might step into unknown territory with a little less fear. We may be able to eventually take this practice off the mat and not let fear keep us from experiencing life, ourselves, and all that comes with it.

Asana class for my weakest pose: supta virasana

Supported backbend/fish pose on blocks, knees bent & hook elbows overhead - 5 breaths then straighten legs

Virasana on block, urdhva hastasana arms - 5 breaths

Cow/cat with block between thighs - 5-8 rounds

Adho mukha svanasana with block between thighs & back to table top - 5-10 breaths 

Modified vashistasana/ardha chandrasana with bottom knee down, top arm overhead - 5 breaths

3 legged dog R leg up, straight leg to bent R knee & step R foot forward

Parsvakonasana (trikonasana 2nd round) with block under bottom arm, top arm overhead - 5 breaths

Lunge & step forward

Utkatasana emphasizing long tail/lift chin & chest as a unit - 5 breaths

Tadasana -- urdhva hastasana -- uttanasana -- ardha uttanasana

Parsvottanasana with R leg forward, hands on blocks (anjaneyasana 2nd round) - 5 breaths

Plank -- chatturanga -- belly

Bhujangasana emphasizing lifting chin/chest as unit (sphynx & shalabasana 2nd round) - 3-5 breaths

Adho mukha svanasana - 5 breaths

Other side & repeat for 2nd round, flowing on the breath

Surya Namaskar A 3x emphasizing chin/chest relationship

Malasana squat - 5-8 breathsT

adasana - urdhva hastasana with forearms on back of head/draw elbows in like sirsasana

Gomukasana arms & garudasana legs (R arm up/L leg on top) - 5 breaths

Unwind to ardha chandrasana/chapasana with L leg lifted - 5 breaths

Standing split L leg up - lunge - R leg up to 3 legged dog

Rockstar holding back of head - 3 breaths

Lunge R leg forward - virabhadrasana I with hands clasped behind back 

Plank to belly - dhanurasana - 3-5 breaths

Adho mukha svanasana with bent knees - 3 breaths

Tadasana Other side

Child's pose with rolled blanket behind knees - 5-10 breaths

Virasana with blanket or bolster under thighs - 5 breaths

Ustrasana with thighs at wall or urdhva dhanurasana with block between thighs - 5 breaths

Supta virasana - 10 breaths

Seated baddha konasana (cobblers pose) - 5 breaths

Bharadvajrasana or simple twist on back - 5 breaths each side

One inversion: sirsasana, full or supported sarvangasana, legs up the wall

Savasana with blanket on thighs or under knees - 5 minutes

Sukasana seated meditation - 3 minutes

Progress Not Perfection

Olga Palladino

Progress Not Perfection

For many years in my earlier years I was out of control in many ways.  I was using substances, people, places and things to fill the hole inside of me.  I had tried yoga once during this time when I was working at a museum on the Upper East Side.  I was intrgiued as the girl that introduced me to it was very cool but I wasn't ready yet.  In 2002, I was defeated physically, mentally, spiritually and emotionally, and hit a huge bottom.  With help, I was able to overcome my obstacles and decided that I was now ready to try to give yoga another try.  The first time I really practiced, I remember falling in love with everything related to the movement of the body, the teacher, the room, the smell of the studio, and the breathing -- the glorious breathing that the teacher kept reminding me to focus on.  From that moment on, I connected with a part of myself that I didn't really know and knew I wanted to explore more. I felt that practicing yoga would allow this to happen.  Since 2002, I have accomplished things I never thought possible and my life as a sober woman is beyond my wildest dreams.  The practice of Yoga has been a huge part of part of uncovering my truth.  Today, I am a mother, a loyal and honest wife, daughter, sister and friend.  One thing I have to remember is that there is no perfect human being; we are all perfectly imperfect.  Yoga helps you embrace your imperfections, work on them and accept the imperfections of others.  It helps me to embrace who I truly am one day at a time.  This practice is about letting go, and letting God.  For me, this is the only way to live.  This lead up to a drop back sequence is about opening up your heart for yourself and accept vulnerability to let others see all of you and your imperfections

Sequence for Drop Back

Matsayasana over a bolster
Adho Mukha Svansana
Warrior 1 both sides
Utkatasana
Tadasana
Urdhva Hastasana lifting arms but arching the chest up and back just a bit turning hip points forward
Uttanasana with bent knees
Chaturanga to the floor
Sphinx
Bhujangasana
Adho Mukha Svanasana
Crescent Moon reach arms up, open across the chest and collar bones, lengthen tail down
Ahdho Mukha Svanasana
Crescent Moon other side
Utkatasana
Nataranjasana playing with both sides 60 percent of the way
Thumbs in armpit lifting the heart
Urdhva Hastasana more of an opening in the chest
Uttananasna with bent knees long spine
Step, step back Chaturanga
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Hands and Knees
Sit in between shins forVirasana/for some reclined Virasana
Hands and Knees
Stretch each leg back one at a time, lengthening through the heel of the foot
Adho Mukha Svanasana
Plank
Chaturanga to the floor
Salabasana hands thread behind head
Salabasana hands interlace behind lower back
Shoulder stretch both sides lie on belly reach right hand out in line with right shoulder, roll over onto the outside of the right hip by pressing left hand into the earth/ other side
Come on to back Bridge Pose
Urdhva Dhanurasana
Constructive Rest
Stand at front of mat
Drop Back prep with thumbs in armpits to maybe start reaching the arms up and back as the chest continues to lift up
Constructive Rest
Back lying flat on floor, knees over hips feet dangling and off the floor, hands on knees and arms are straight
Pond Pose
Supta Padangushthasana
Supine Twist
Shavasana
3 minute Meditation