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TINIERTINA's Photo TINIERTINA Posts: 4,890
8/16/13 4:26 P

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Here is an interesting link for those self-sequencers who would like to avoid savasana or don't have the time, and still get the spiritual and calming benefits of yoga:

www.huggermugger.com/blog/2012/seque
nc
ing-yoga-poses/



Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

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ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
TINIERTINA's Photo TINIERTINA Posts: 4,890
7/18/13 10:18 P

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Thanks, PUNCHIE.

Irony of ironies ... I have a feeling, that the newest version, perhaps 6 verisons of my sequence later--has commercial potential (for the very first time) ...it for my heirs to flesh out and expand it to various levels ... why? It moves very fast. I'm lighter now. It would be even more of a walk in the park for the young and strong. And they could really go places with it (all those arm balances or the splits thrown in ... which I can't do to fullest expression, but I can almost do...The focus, concentration and the feeling of bliss and release are very well accomplished with no contraindications.

You know, I'm still game for a lot of challenging poses ... if you leave headstand handstand, forearm stand and shoulderstand out, making them optional, but sequencing it right, you can expand your potential reach ... I choreograph from what I know, but then also from what I could accessibly learn ... Hint: We're not doing "power yoga" anymore ...

But,, as always, "stealing" .. even from my latest yoga teacher, Why reinvent the wheel (or even wheel pose?) Steal, steal, steal.

But you can recombine and make it work for you. Recording the teacher (even if just by taking notes right after class--something I have not done for years) would be akin to catching a butterfly and keeping it captive in a jar. Leaves me cold, personally. Overall, the less comparisons drawn, the better. You know what the standards are (from class!). You have a current influence.

And I found out the hard way, that I'd be best off to just relax in class and to stop consciously picking the teacher's brain (even without recording, there IS a difference, and teachers could tell). Let the teacher's influence permeate slowly, over time; in other words.

I have my home practice modularized and written down. My current teacher loves looking at it.

She knows I can't afford to take classes very frequently.

A big mwahhh! to the brilliant decision for me to be taking yoga at a pilates studio. Their profit center (just like at Tree of Life, with a lengthy, involved barrier-to-completion yoga teacher training) is NOT A TEACHER TRAINING MILL!

This imposes constraints on what the yoga student may learn, but also limitless possibilities in that information offered seems more free without strings attached ... for those who will grab at it (gently) ...

And for a lecture on what really IS the best kept secret about Secrets that Boosted My Yoga Practice:

www.youtube.com/watch?v=oww7oB9rjgw

Yah! And in my signature, below, as well emoticon

Edited by: TINIERTINA at: 7/18/2013 (23:02)

Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
PUNCHILOUIE's Photo PUNCHILOUIE SparkPoints: (116,166)
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7/18/13 6:55 P

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emoticon TINIERTINA Thanks for sharing!

What makes a person who they are, are the choices they make. Albus Dumbledore

Our choices define us. E. Kant

If you keep believing in yourself and seek enthusiasm inside your soul, things will get simpler, more spontaneous. P. Coelho

Knowledge is like the wind, once you obtain it, you can go anywhere. Yellow Hare(Native-American Chief)


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TINIERTINA's Photo TINIERTINA Posts: 4,890
7/18/13 7:22 A

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PUNCHIE and MRSJSW:

I DO NOT DO THIS SEQUENCE - THE YOGA PARTS - IN THE BELOW FORM NOW, THIS SEQUENCE IS FOR HEALTHIER PEOPLE, WHO ARE EARLY INTERMEDIATES.

AGE 56 and 35 POUNDS HEAVIER THAN NOW WHEN i'D WRITTEN THIS, for what it's worth:

Soft 2 Be Strong Vinyasa Yoga - ***ABRIDGED for this TEAM****
(Intermediate Class-Length Program)

Approximately 80–100 minutes, Scalable-Length;
With all Options, appx. 130 minutes

Done in the Spirit of Sahaja

Pranayama Sequence

Mula Bandha - 10x - 12x - Intake 5 cts. Kumbhaka 10 cts. and Release 10 cts.
Anuloma Viloma - 10x Inhale 10 cts. - Hold 10 cts. - Release 10 cts.
Ujayyi Breathing

Warm Up Sequence (Using Samavritti) - Approximately 5 min.

Tadasana
Ardha Uttanasana
Extension Squat - Arms Clasped Overhead
Flow to Uttanasana, Maintaining Arms ..
Bring Arms slowly down the Back
(vary sequence, repeating within time)

Hold each position ½ mindful breath each in Sun Salutation A(1), early in the following sequence; and 1 full mindful breath each in Sun Salutation (B). Adho Mukha Svanasana is to be held 5+ mindful breaths in both variations [A] and [B] of Sun Salutations (1) and (2). Note that sides are switched in double-back fashion. Since this sequence has now become extremely challenging, whether rapid or slow, full program or abbreviated improvization—please remember to honor your body ….

(Chanting as necessary while stationary in Samasthiti)

Surya Namaskar A & B; Variations (1) and (2) for each:
(Chanting while in Samasthiti between variations)

Sun Salutation A(1) - Left side and then right side

Anuvittasana (Using Samavritti)
Samasthiti
Phalakasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Standing Split
Anjaneyasana
Phalakasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Phalakasana
Adho Mukha Svanasana
Uttanasana
Anuvittasana (Using Samavritti)
Samasthiti

Sun Salutation A(1) - Right side and then left side

Anuvittasana (Using Samavritti)
Samasthiti
Phalakasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Standing Split
Anjaneyasana
Phalakasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Phalakasana
Adho Mukha Svanasana
Uttanasana
Anuvittasana (Using Samavritti)
Samasthiti


Sun Warrior Salutation B - (or any of your choice) Do Left side and then Right side; (½ breath if a.m. /tired) (Incorporate Jumps Forward to Uttanasana and Back to Phalakasana)

Sun Salutation A(2) - Right side and then Left side
Left side and then Right side ½ breath each
(Incorporate Jumps Forward to Uttanasana and Back to Phalakasana, as wanted)

Anuvittasana (Using Samavritti)
Samasthiti
Phalakasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Standing Split
Anjaneyasana
Phalakasana
Adho Mukha Svanasana
Phalakasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Anuvittasana (Using Samavritti)
Samasthiti

Power Moonrise Salutation:

Hold the following poses 3 full mindful breaths each, unless otherwise indicated:

Using your left leg to go back:

Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Standing Split
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Virabhadrasana I - 5 mindful breaths
Parsvottanasana with Head to Knee - ½ mindful breath
Ardha Chandrasana (low block) - hold for 4 –5 breaths

Parsvottanasana - ½ mindful breath each forward and back
Virabhadrasana III - Hold for 5 mindful Breaths
Parsvottanasana - 2 mindful breaths each forward and back
Lunge with Backbend - Hold for 5 mindful Breaths
Windmill to
Phalakasana - Hold for 3 mindful Breaths
Chaturanga Dandasana - Hold for 3 mindful Breaths
Urdhva Mukha Svanasana - Hold for 3 mindful Breaths

Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
American Push-Up - ½ mindful breath (exhale)
Downward Dog - ½ mindful breath (inhale)
American Push-Up - ½ mindful breath (exhale)
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)

Uttanasana

Phalakasana
Phalakasana with Right Leg Lifted
Phalakasana
Phalakasana with Left Leg Lifted

Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Uttanasana

Then, Facing Left:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab
your elbows

Using your Right leg to go back:

Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Standing Split
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath
Parsvottanasana with Head to Knee - ½ mindful breath
Parsvottanasana w/ backbend, arms overhead - ½ mindful breath Virabhadrasana I - 5 mindful breaths each forward and back
Parsvottanasana with Head to Knee - ½ mindful breath
Ardha Chandrasana (low block)
Parsvottanasana - ½ mindful breath each forward and back
Virabhadrasana III
Parsvottanasana - 2 mindful breaths each forward and back
Lunge with Backbend
Windmill to
Phalakasana - Hold for 3 mindful Breaths
Chaturanga Dandasana - Hold for 3 mindful Breaths
Urdhva Mukha Svanasana - Hold for 3 mindful Breaths

Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)

Uttanasana

Phalakasana
Phalakasana with Left Leg Lifted
Phalakasana
Phalakasana with Right Leg Lifted

Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog Split , Left Leg- ½ mindful breath
Tiger-Crouch Hold , Left Leg - ½ mindful breath
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog - ½ mindful breath (inhale)
Half-Vinyasa: Plank-Chaturanga-Plank- ½ breath (ex), ½ breath in, ½ breath (ex)
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath
Downward Dog Split , Right Leg- ½ mindful breath
Tiger-Crouch Hold , Right Leg - ½ mindful breath

Uttanasana

Then, Facing Right:

Prasarita Padottanasana – Arms Clasped Overhead
Wide-Legged Counterpose to Above – Hands in Reverse Prayer Mudra or grab your elbows

OPTIONAL I.

Moonrise Warrior Salutation [Extended cooling flow:]

INFLUENCE FROM THE NAMELESS STUDIO - NOT INCLUDED HERE - :PLEASE RESEARCH WHAT DHARMA MITTRA DOES AT LEVEL 1, IF YOU WOULD LIKE A SEMBLANCE OF THIS SEQUENCE. THANKS!!

(Holding each pose only 2 full mindful breaths each, btw)


OPTIONAL II. Sequence Choice (1):

Abbreviated Hanuman Namaskar: (Hold 3 Breaths Each):
[STOLEN FROM THE YOGA TEACHER TO THE FUTURE YOGA ROCK STARS]

Do left side, then right side

Kapyasana
Utthan Pristhasana
Hanumanasana
Utthita Utthan Pristhasana
Phalakasana
Rajakapotasana Variation
Kapotasana
Phalakasana

AND/OR:

OPTIONAL II. Sequence Choice (2):

Abbreviated Ardha Pincha Mayurasana Namaskar (Hold 4 -5 Breaths Each):

(May use strap at upper arms = arms shoulder distance apart - as needed)
Do Left side and then Right side

Phalakasana
Dolphin Phalakasana
Dolphin Adho Mukha Svanasana
Dolphin Standing Split
Dolphin Kicks - One Leg, then the Other Leg (Use Uddiyana Bandha)
[Head up, facing Forward]
Dolphin Adho Mukha Svanasana
Dolphin Phalakasana
Balasana
Dolphin Phalakasana
Dolphin Adho Mukha Svanasana
Dolphin Standing Split
Dolphin Kicks - One Leg, then the Other Leg (Use Uddiyana Bandha)
[Head up, facing Forward]
Dolphin Adho Mukha Svanasana
Dolphin Phalakasana
Balasana


AND/OR:

OPTIONAL III. Sequence Choice (3):

Kakasana (Crow)

[STOLEN FROM THE MASTER TEACHER, NOT THE MASTER SWAMI - THE MASTER SWAMI, OTOH (tree of life yoga, new york city), had only taught me *Kundalini* crow, as of this writing ... the future remains as he'd just invited me to a gentle yoga class the other day ...]

Do 2x - 3x - (Hold 3 Breaths Each):

Malasana
Kakasana - Using mula bandha and uddiyana bandha
Malasana
Uttanasana with wrist release


Malasana
Matsyendrasana Right side, to a count of 8, then countertwist Left
Matsyendrasana Left side, to a count of 8, then counter-
twist Right

Gomukhasana with Gomukhasana legs, both sides – 12 breaths each

Baddha Konasana - 12 breaths

Supine Pigeon - 8 breaths each knee

Back to standing on Mat

Do each side (20–30 breaths each, retry as necessary):

Vrksasana

Descend to seated position

Core Preparatory Sequence:

Knee-to-Nose - Other leg 45° angle - Start on left side , with bent right leg- Exhale nose to knee, Inhale head back to floor - Repeat 10x
Knee-to-Nose - Other leg 45° angle - Then right side , with bent left leg- Exhale nose to knee, Inhale head back to floor - Repeat 10x
Knees into chest, hold several breaths, then

Knee-to-Nose - Bicycle Crunches - Repeat 20x

Ankle-stays-Above-the-Opposite-Knee, both legs raised to 135° angle, do crunches or bicycle, Repeat 20x

Star stretch with bent right leg, over straight left leg, hold 5 breaths
Star stretch with bent left leg, over straight right leg, hold 5 breaths

Uthitta Prasarita Padasana 10–12 reps, as slow a count of 16–18 each
way as you can
Knees into chest, hold several breaths--no more than 5-8--twist to each side; hold each side several breaths--no more than 5-8

Navasana, hold about 25–30+ breaths or
Kapalabhati Breathing 80 cts. concurrently
Release with Seated Cat-Cow


Kneeling Anuvittasana

Camel Pose - Hold 6 breaths (Use Jalandhara bandha lightly)
Release with Cat-Cow
Child’s Pose

Sethu Bandha Sarvangasana, hold up to 6 breaths

Ardha Urdhva Dhanurasana (Chatushpadasana), hold up to 6 breaths

Urdhva Dhanurasana; if necessary, start with fingertip variation, crown of head in sethu bhandasana-style first, use legs, back and core … and then arms, to lift …


Mini Indian blanket is in place, between doubled-up auxiliary mat at corner … with respect to architectural corner flourish corners of mat edge up past cove base:

Headstand Preparatory Guidance:

(Mindfulness throughout - Full realization is to hold whatever is hold-able, for a total of 7-10 breaths) For a.m’s/very tired conditions: Sasangasana 6 - 8 breaths …

At corner wall, base is put together with foundational alignment,
Heart center must be extremely open, and shoulder blades/scapulae moved towards each other … Press arms strongly into the Earth at the same time … use towel under the head to correct for difficulties in doing so
(Necessary in my case!)
LEAVE ARMS IN POSITION
YOU ARE NOT THIS BODY … INHABITING THIS BODY IN THIS LIFE ….

Can Perform Early-Intermediate-Level Inversion: The Clown:

Still at corner wall, from rabbit pose, set hands in tripod position, wrists facing frontwards. Put hairline atop towel, as above.
Raise both legs together, at the same time, or one at a time, but placing each of them atop corresponding upper arms.

Align and adjust; and hold.

Descend slowly into either Kakasana or rabbit. Hold for 2 breaths. Then go to * below, with neck release, balasana, and wrist release.

-------

Later on, try the other one, which really is no easier on the neck, the way I’M built …

Tiptoe legs in as far as they can go, mindfully raise one bent leg into split …

And/or : The parasol pose:

Raise both legs together, at the same time, until toes are off floor … try to bend
calves in to meet backs of legs if possible … must move haunches over tops of hips using bandhas only … first mula bandha, then uddiyana bandha

If hips are in position for this, the legs might collapse and/or stay as collapsed in half full posture atop hips and/or otherwise descend to walls at corner; if the legs descend to corner; straighten the back, particularly if legs have ascended out of bent-knee position on the corner walls …

Use mula bandha and uddiyana bandha, continuously, to not have back stay in “banana” swayback posture … move the buttocks towards the wall

No law says you have to be in headstand for any length of time, but figure out which position along the path you could ever hold for a few breaths (no more than 6 to 8 full, slow, mindful breaths)

Retry … and/or try to hold the posture if attempt at half-posture was realized …

*Pull head from neck with both hands to release neck if an inversion was done…
Balasana (6 to 8 breaths)

----------

Return to mat to its original position:

Viparita Karani Variation, with block, or Diamond Pose - do at least once

Halasana
Salamba Sarvangasana
Halasana

Sunset Salutation:

Kurmasana (from sitting) - wide-legged
Release arms
Matsyasana and/or Paschimottanasana
Savasana


05-22-11

Thanks all for reading.

--Tina

P.S. Two URLs that had key parts of early sequences of mine, bit the dust ... so I've backed this up online, onto My Yahoo ... after deciding not to do it on Google ...

Edited by: TINIERTINA at: 7/18/2013 (07:41)

Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
PUNCHILOUIE's Photo PUNCHILOUIE SparkPoints: (116,166)
Fitness Minutes: (171,206)
Posts: 6,723
7/17/13 9:40 P

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THANKS FOR SHARING!

IT'S TRUE JOURNALS ARE A VERY USEFUL TOOL TO FOLLOW THE PROGRESS IN EITHER EXERCISE AND DIET

Edited by: PUNCHILOUIE at: 7/18/2013 (18:53)
What makes a person who they are, are the choices they make. Albus Dumbledore

Our choices define us. E. Kant

If you keep believing in yourself and seek enthusiasm inside your soul, things will get simpler, more spontaneous. P. Coelho

Knowledge is like the wind, once you obtain it, you can go anywhere. Yellow Hare(Native-American Chief)


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TINIERTINA's Photo TINIERTINA Posts: 4,890
7/17/13 8:28 P

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"What's your vinyasa yoga/ pilates routine like?"

In all fairness, I would have to give you my pre-dancing days' one, from early 2011, the one that has the most yoga influence from 4 New York City venues ... when yoga was my main exercise modality (walking being secondary) and not like now ... post-diagnosis but in '11, I'd started being short of breath ... you know the drill ... needing some kind of cardio again ... & that certainly affected my self-innovated, non-private-session-influenced yoga practice

I will post it tomorrow ...it is from May 22, 2011 ... but it had not been backed up online ...

Edited by: TINIERTINA at: 7/17/2013 (21:25)

Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
TINIERTINA's Photo TINIERTINA Posts: 4,890
7/17/13 6:55 A

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You obviously learned from that Sivananda Vedanta book for your first innovations, am I right?

I'd come to mine in its first version (when it became comprehensive and regular) intuitvely, from no book or class ... and when I'd been ready ... this is NOT what I intend to post later ... tha studio's influence had changed it greatly by 2008

Coincidentally, it turned out it had a commercial counterpart that I'd been unaware of ... Rodney Yee and Mariel Hemingway's yoganow recordings .

www.gaiamtv.com/tv/yoga-now-video


Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
TINIERTINA's Photo TINIERTINA Posts: 4,890
7/17/13 6:48 A

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Number One, MRSJSW, you may be younger than me, free of disease and STRONG like an OX ... John Friend was no skinny-minnie ... and he was ace at these things.

Number Two, don't ALWAYS trust a teacher for any of the challenging inversions. It does not always have to be the ambush yank-and-crank as mine had been in February 2010 .... and the obvious fall-out ...

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5283684


I still will be leaving that studio a second time, although I take (their only-offered more cardio forms in this Zumba-fanantical climate) of Eastern dance only. But, glory be to God, an amicable terms this time emoticon

I weigh under 120 pounds of frailty, now ... and I'm a dancer ...

Later on today, I can find it ... I can post a module of what I do in its nascent form. It seems it went to alphabet heaven on the internet ...

Incidentally, when I'd first gotten to this team, I'd thought everybody had to be vegetarian and so I'd mentioned it to a lot of cold responses ... not that I was .. but the studio in question also had a hard line against non-veg, I'd felt a little lacking in that regard ... there is a whole big world out there ... and it isn't all this stuff of Sivananda or Jivamukti-influenced studios ...

Edited by: TINIERTINA at: 7/17/2013 (08:22)

Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24–w/o surgery!
MRSJSW SparkPoints: (27)
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7/17/13 12:47 A

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Thanks for your reply - I would agree with your comments about the headstand. There are several preparatory poses that are important to practice before learning this one, and I would not have even tried it myself if I didn't have an experienced teacher watching me (:

What's your vinyasa yoga/ pilates routine like?

TINIERTINA's Photo TINIERTINA Posts: 4,890
7/16/13 12:43 P

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"*Note that beginners struggling with headstands should do the headstand first as a warm-up. To create balance, be sure to do a shoulder stand one day and then a headstand the next and keep alternating; this principle will strengthen your back faster and improve both poses significantly."

Strictly from the Sivananda Vedanta playbook. Other styles would disagree. Hopefully, take this to mean, at very least any possible expression of headstand along the path (disallow adjustments and assists upfront if in a class that uses them) starting with balasana. YMMV, in all cases.

Full expression of headstand (or any other inversion, including plow--or a component pose, including sasangasana - HARE POSE - which I am afraid to do now!) is IRRELEVANT to anyone struggling with health issues, overweight issues, the elderly, the handicapped, the infirm, and those with muscle weakness issues, including those on medications, etc.

You don't have to check with your doctor first; but do use caution, research; and prevent yoga injury. Consult Yoga Journal or the accepted sourcebook/source material of your choice. Search any contraindications for the pose in question.

Otherwise, the template agenda laid out, despite stylistic differences, is not unlike the basis for my own designed and innovated vinyasa yoga-pilates fusion practice. If I had not been (undiagnosed at the time) insulin-resistant, and in its then-form (it HAS changed since!), I would have lost weight, albeit slowly (and with no other form of physical training), with what turned out to be the interval training involved with my practice. Sadly, I had developed diabetes since then.

Edited by: TINIERTINA at: 7/16/2013 (12:52)

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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,343
7/16/13 11:36 A

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What a great post full of good thoughts, ideas, suggestions. I practice a type of yoga called Adamantine... a series of 20 poses interspersed with 14 sun salutations. The series can be adapted to an individual's yoga experience, body type, etc. It takes me 45 -60 minutes for the series including savasana and meditation in full lotus at the end.
I like your idea of the journal. In fact I think I will make a template of the poses and then each day describe my experience of it. Since I have been practicing Adamantine for almost 18 months the changes in my body and expertise are to the "minimalist" stage. Keeping the journal will help me see my long range progress. Thanks.

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7/16/13 9:48 A

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How to manage your time for a better yoga practice:

In yoga, it’s not all about what poses you do; it’s the way that you do them that really matters. When we sometimes struggle to carve an hour out of our day to practice yoga at home, that hour is a precious block of time that we can’t afford to waste by getting stuck in old habits. I used to think that it was enough to just do a few asanas (poses) each day to keep myself going, and like many of you, I would defer to the “I’ll do whatever I feel like” practice. Can you guess the results? A stagnant session of doing what I liked until I got bored without making any improvements; on top of that, I began postponing my personal yoga practice each day.

The truth is that even if you only have 20 minutes for your asana practice, you can still get great results out of it if you manage your time properly. Wondering what pose you should do next, or taking unnecessarily long breaks between difficult postures easily wastes so much time. Recently I read a great time management eBook that has a chapter about exercise tips, and I’m now integrating these tips to get a complete workout from my practice that I look forward to every morning.

How to get the most out of your yoga practice time:

1) Keep your own personal yoga journal.

In this diary, write down the poses that you’ve done today. At the end of your yoga practice, write down what you plan to do tomorrow. Record what was really hard for you and what is becoming easier. This invaluable journal will track your progress and show you what you need to work on. You can see your progress and feel good about your practice, and that motivation will encourage you to keep doing yoga regularly! It helps a lot to also write down all of the asanas that you did in your last yoga class, in order, to repeat them later at home when you need inspiration. Repeating yoga class sessions at home gives you the benefits of 2 classes from only taking 1; plus, you will understand points on your own that you didn't quite grasp during the live yoga studio class.

Remember, never compare yourself to other people in your yoga class; it distracts you from the good progress that you are really making and what you really need to work on! Your journal helps you record your progress, so that over six months, you can see how much more flexible and strong you're becoming. Always write down your small achievements in your journal! It took me one year of daily practice before I could sit in the half lotus posture with my top knee close to the ground, but can you imagine how good it felt to write that down in my journal when it happened? This positive attitude will keep you motivated to challenge yourself in healthy ways to love your practice. One weekly, you can also try to push yourself just a little further by doing just one more sun salutation than usual, holding that inversion just 30 seconds to one minute longer than usual, etc. because you'll be surprised at how much you're truly capable of.

2) Create your own yoga program and add variety each week to keep it interesting.

Use the following sequence to get started. Rotate through different asanas in each category from one day to the next; for example, do the warrior poses today and then some balancing standing poses tomorrow during your “medium level” period of the practice. This way helps you avoid doing only your favorite poses everyday in order to build more strength in the areas where you need it.

-Warm-up (i.e. sitting in Virasana or lying on a block to open the chest)

-Cardio (i.e. Sun Salutations)

-Medium level of difficulty asanas (i.e. standing poses and core poses)

-Highest intensity of asanas (i.e. backbends)

-Cool Down (i.e. inversions or sitting poses)

*Note that beginners struggling with headstands should do the headstand first as a warm-up. To create balance, be sure to do a shoulder stand one day and then a headstand the next and keep alternating; this principle will strengthen your back faster and improve both poses significantly.

3) If you want to lose weight quickly from your yoga practice, integrate High intensity interval training (HIIT).

The point of “HIIT” is to alternate between high intensity and low intensity exertion during your practice to burn calories faster. In your practice, you can effectively do this by performing one fast sun salutation followed by a 30 second to one-minute hold in uttanasana to catch your breath, then repeat. Hold a standing pose between each sun salutation for more impact and don't forget to breathe! You can also target your abs with this principle by lying down in urdhva prasarita padasana and doing as many leg lifts as you can, then immediately follow the set with a sitting pose. Repeat. Within a few minutes, you’ll get a great sweat going!

Once you try out these tips, you’ll see faster progress in your practice, and you’ll start to enjoy it so much more too.

Please note: The basic principles of "HIIT" training and exercise program structure I have learned from the ebook "Time Smart Me," which is featured at www.timesmartme.com. It was only by applying these concepts to my yoga practice experience that I was able to rekindle the spark in my daily asana practice. www.timesmartme.com

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