Ashtanga Yoga Primary Series Demo

Here is the second video we shot while in Mysore, India with a focus on the poses of Primary Series. My favorite part of the video is the dog who comes out at the beginning of the film. There are always elements out of our control that end up being pleasant surprises. 

Matthew Sweeney circa 1995

Types of Vinyasa in Ashtanga Yoga

This is a great video. Very informative in regards to the nuances of the various vinyasas in the Ashtanga yoga practice explained by the well known Finnish teacher, Petri Räisänen. Not to be controversial, there seems to be few minute differences after just coming back from Mysore, but what do I know, haha. It's up for debate, nonetheless, a great tutorial. 

Making of Yoga Manga

Produced by the talented Barry Silver. 

Lighten Up

Stockholm, Södermalm

“When a man disciplines his diet and diversions, his physical actions, his sleeping and waking, discipline destroys his sorrow.”  - The Bhagavad Gita 

Today, day one, practicing with senior certified teacher, Peter Sanson. I'll be doing 8 days of Mysore practice with him. First day, Primary, which is customary, and necessary.

Beforehand, I was asked if it was boring to do Primary and I was like, heck no. Not in the least. Primary has soul. It's my grounding. It's where I began and it's probably where I will end when I come to a certain age. Who knows. It's the foundation. It's rich. Without a solid foundation, you can't fly! 

Ashtanga Yoga - Primary Series - Bhuja Pīdāsana

Kūrmāsana to Supta Kūrmāsana

Ashtanga Seated Postures - Names in Sanskrit & English

Ashtanga Yoga, Primary Series with Sri. K. Pattabhi Jois

There have been a few archived videos of KPJ released recently. I just love it. Don't know why, but these videos REALLY make me smile. :)))))

Paśchimottānāsana A B C to Purvottānāsana

Weekly Round Up

"Every moment of your life is infinitely creative and the universe is endlessly bountiful. Just put forth a clear enough request, and everything your heart desires must come to you."    - Mahatma Gandhi

No matter what stage I find myself in my practice, Fridays are for Primary Series, and Sundays are dedicated for Intermediate. I especially like the feeling of coming full circle on Fridays, ending with Primary. There is something absolutely satisfying about it. Then, after having Saturday off, diving into Intermediate to kick of the week sets the pace for what is up ahead. It's feels good, and necessary to follow this routine, though challenging at the same time. Going through a set cycle is an awesome access point for self observation.

Practice today, felt good, though I was a bit tired. Lately, maintaining the drishte has really started to deepen. I'm getting a sense of how not only do we move the energy or prana internally through the bandhas but also through the gaze with intent and focus, especially during vinyasa. It's all connected.

Tonight is my liver/gallbladder flush session. Yes, I'm doing another one - it's all about maintenance. The seasons seem to be shifting in Stockholm. It's already feeling like Fall. A bit early for my taste. Blah.There is no better time to do a cleanse than during the change of seasons. Our bodies naturally crave this. One reason why people often get sick during season shifts. I've quoted it many times before but the book I follow for the cleanse is The Liver and Gallbladder Miracle Cleanse: An All-Natural, At-Home Flush to Purify and Rejuvenate Your Body, by Andreas Moritz, who has an informative website and blog, by the way. Check it out. He's on facebook too and really says some interesting things.

This week I was alerted to the fact Tim Miller started a blog. For those of you who may not know, I'm a huge fan of Timiji. There is so much embedded within him after over 30 years of continuous practice. He's a gem to all practicing Ashtanga yoga. A true gem. I was a bit confused because it seems he has two blogs. One where he talks of personal accounts and another that is more informational in nature. Either way, I'm loving that he's putting himself out there so candidly, and sincerely. Below are the links. I especially like his post describing what he was going through internally following Guruji's passing.

Tim Miller blog
"Dust" - By Tim Miller

I extracted the following poem from Tim's second blog, as well. I couldn't help it. One thing I remember about his workshops is that he always had the most perfect reading excerpts to share with the group. This is no exception.

Wishing everyone a wonderful weekend! Enjoy.

The Feast of the Epiphany

Peace Be unto Thee,  Stranger

Peace be unto thee,  stranger,  enter and be not afraid.

I have left the gate open and thou art welcome to my home.

There is room in my house for all.

I have swept the hearth and lighted the fire.

The room is warm and cheerful and you will find comfort and rest within.

The table is laid and the fruits of Life are spread before thee.

The wine is here also, it sparkles in the light.

I have set a chair for you where the sunbeams dance through the shade.

Sit and rest and refresh your soul.

Eat of the fruit and drink of the wine.

All, all is yours, and you are welcome.

  -Ernest Holmes

photo via

Back Into Advanced A

"To love. To be loved. To never forget your own insignificance. To never get used to the unspeakable violence and the vulgar disparity of life around you. To seek joy in the saddest places. To pursue beauty to its lair. To never simplify what is complicated or complicate what is simple. To respect strength, never power. Above all, to watch. To try and understand. To never look away. And never, never, to forget."     - Arundhati Roy

I still haven't been able to hit my stride. Meaning, with all the schedule changes, and such. Adding on Swedish studies, with work, and practice, doesn't leave much time for other things I'd like to fit in. Such as blogging, and or doing my own personal writing. Damn! I can't believe September is here! I guess you can say I haven't felt this busy in a long while. It's only a matter of time - I'll be back in the groove. 

I've upped the ante. I've incorporated more Advanced A into my weekly practice. It's time. Especially when Kino was like, ummm you need to be doing Advanced A, now. I knew this was coming. I have felt it. It's time to pick when the fruit is ripe, so to speak. I'm a bit overdone, haha. Some of you may know my story. I used to do Advanced A, however I decided after several trips to Mysore to deepen my Intermediate Series. A conscious decision that felt good. More nerve cleansing, you know. Well, it proved invaluable. Taking the time. Entering back into 3rd Series, or Advanced A, has flowed seamlessly. Really. Internally, I feel even more aligned, clear, even stronger without practicing the series to now return it. It's fascinating. I've even been adding on a bit of Advanced B, as well. There is really something to focusing on the quality, not the quantity, of practice. The body then pours open without much effort. It's magical. There are days I feel as if I'm riding on cosmic wind. All focus leading toward connecting movement and breath. So simple, yet profound. 

It's funny how I start to hear funky things about practicing Advanced series. Like you should never do it two days in a row, and that it makes one aggressive and/or it's not good for women. Blah. I really haven't felt this. Not at all. If anything I have felt the opposite. It's been revitalizing, and energizing. And, has integrated many of the basics brought forth from my Primary and Intermediate practices. With the first two series there is much purification happening, also tapping into the discovery and application of the bandhas. Once in the Advanced series there isn't much choice, you have to be connected to the core, the bandhas, or everything falls a part. It's a superb litmus test. For someone as mentally active as myself, the arm balancing postures bring me to center, a practice that goes beyond the external view of the posture or the physicality of it. It's just what I need in this moment in time. Again, it goes back to moving forward when the body is ready. Sometimes we don't know it yet. Sometimes we need a push. Sometimes we go ahead anyway, and learn maybe we were too ambitious. There is always learning and discovery at hold. My problem has been maybe getting too comfortable with holding back. Another story all together.

Moving slowly, slowly or even better, consciously, with sincere attention and quality is what gets us into the heart of the matter. Into the heart of the practice. It goes hand in hand. If we do this at the very beginning we gain awareness that in turn is priceless, beyond asana, beyond where we are in the system.

I guess you can say I've already practiced long enough to know there will be highs, and there will definitely be lows. The practice continues to evolve. Sometimes it is worth taking a step back. Sometimes moving steadily ahead. More and more, I'm learning it is in the sustained continuous practice in itself where we reach the essence of yoga. Not necessarily where we are in a series. I love this. There is so much to work with on a daily basis, I have yet to be bored.

photo via

Ardha Baddha Padma Paśchimottānāsana

Still to this day, one of my favorite postures.

Embellished Primary Series

Sitting Postures - Primary Series

Moving with Grace

Sunday Practice

"Ignorance does not yield to attack, but it dissipates in the light, and nothing dissolves dishonesty faster than the simple act of revealing the truth."

~Power vs. Force, David R. Hawkins, M.D., P.h.D.

Sunday practice has become my play and experimentation day. Did primary and second series ...skipping 3rd. Feeling I need to add another primary series session a week for some reason. Gonna do this for the remainder of the month into when I travel overseas. Primary is all about balance. With change, and shifting on the horizon, it keeps me in check and equanimous.

For the last several weeks, I've used Sundays to add in research postures...as Tim Miller would say...and practice more challenging postures several times in a row...keeping it fun and light. I enjoy doing this, and naturally, Sundays have become the perfect day to play...leaving the remaining days for continuous flow. I got so wrapped up into practice that I lost track of time and noticed I had been going at it for nearly two and a half hours...haha...must have been enjoying myself. Its nice when that happens.

"The only way to enhance one's power in the world is by increasing one's integrity, understanding, and capacity fr compassion."

~Power vs. Force, David R. Hawkins, M.D., P.h.D.

Action

Darkness within darkness. The gateway to all understanding.

~Lao-Tzu


I've cultivated patience. I've sat with myself and the uncomfortable. I've waited and accepted. Now its time to take action...moving and making choices from my center...


Practice Notes:

Primary series. With a week of primarily bending backward it feels good to bend forward. More shifting happening. Looking and observing the changes without freaking out. Taking each moment, and each posture as it comes.

Took another long walk today after practice. The past week Columbus has been blessed with some of the most beautiful days...blue skies...low humidity...sun and warmth...calming cool breezes. Wonderful.

During the last leg of my walk I ran into a friend. She was ecstatic telling me...'we were just talking about you, and here you are!' Its funny how things work out that way. I was offered some insight that I needed. Before we departed she told me of a quote by B.K.S. Iyengar...'Don't be proud, be inspired.' I love that.

Cooler Days

You Are an Example

You've come into this physical body to offer an example to others--for words do not teach. It is life experience that brings you your knowing. And so you've come forth into this body to experience and feel and to make decisions, but the ultimate goal is to live a physical life that is delicious, that brings you to the state of ecstasy that you feel from your broader perspective.
-Abraham--G 2/17/91

After two days off from practice it took a while to get all the kinks out...my mind slightly unsettled...my body just a bit tighter than normal. The shala was extremely crowded for lead primary. I believe even the men's and women's changing rooms were full. Its always an interesting experience waiting for the gates to open in the morning before class. Today, I was early and one of the first people near the gate...but some how...its so funny, because I always end up being one of the last ones in the shala. I just can't seem to make myself anxiously enter trying to find a "proper spot"...whatever that means...So...like I said...had quite a few kinks, but nothing major...the weather in Mysore has been cooler...especially today...because we are entering monsoon season here. Which means I wasn't sweating as profusely as normal...I guess a welcome change...because I can't seem to drink enough water.
I've met a new friend here...actually several because there are always new faces coming in every week. He's a yogi from Mexico...and he had me laughing until my stomach hurt at the coconut stand yesterday. "My friend!" is how he gets people's attention and he's a two cheek kiss kind of guy. It was so funny because he was commenting on how he felt that his experience here hasn't been spiritual enough for him...and I was like...well its all what you make of it I guess...then later he asked me what is it gonna take for him to get laid around here...Oh brother! This guy is something else! I was like why you asking me? Then I went on to tell him good luck...finding spirituality and his quest to get laid...unbelievable...but you know, I can't fault someone for being honest...too funny. Just on a side note though...I won't be helping him with either quest...that's for sure...I'm no guru...and...we're just friends.
So...the last several weeks...I've been laying low...plotting a couple possibilities...taking time to reflect...journaling...reading...meeting various friends one on one to talk about things. I know, sounds pretty dull right? But, I gotta admit I've enjoyed it. I've kind of shaken a lot of things up inside...since I've been here...and the dust has settled a bit...and now it's time to have a look and see what's transpired... all I can say is I'm pretty happy about it...things feel good...so...we'll see what happens...Peace.

Arai kor dai

Think truly, and thy thoughts shall the world's famine feed; speak truly, and each word of thine shall be a fruitful seed; live truly, and thy life shall be a great and noble creed
-Horatio Bonar

Practice this morning, lead primary series, the shala was busting out at the seams. After the main room was full...people had to set up their mats in the lobby area...once that was full, some had to practice in the changing rooms! Well it seems Ashtanga Yoga is as popular as ever. Guruji lead the opening chant but Sharath lead the the rest of the class. The energy was pretty intense. During Utthita Hasta Padangustahasana I was all over the place. Funny thing is, I kept wanting to giggle, which I did...but I had to bite my lip not to start laughing out loud. I was like what is wrong with me?...I was dancing allover the place...not able to balance. I don't think I have ever struggled with this posture like this...Oh well.
So after class I lined up outside the office to give thanks to Guruji and Sharath...and Sharath pointed at me and said "come." I looked behind me...nobody there...and I was like..."me?" Sharath nodded. I walked in the office and he told me..."tomorrow pasasana...only pasasana." Very interesting. Peace.