The path and the goal..

The path and the goal: I think they belong together. It's an endless path, that ends with the death. The path is not only plastered with seductions. From time to time we accomplish a goals, if we've defined some. It can be celebrated.
Each practice has mini goals for me. After each inhaling is a pause. After each exhaling is a little pause. There is no movement and no thought during this tiny pause. It's as if a mini-goal is achieved. It gives time to relax and to start afresh with either inhaling and lengthen the body or exhaling and letting go and going deeper into the body. This little pause, this little achievement can be seen outside. It gives the practice a clear structure, a rhythm.

Sometimes the movement (or path) from one pause to the next is long sometimes short. If it's short the movement is slow, if the movement is long, it must be done faster. The breath is even. It's not all porridge.

Kapotasana improved: Here is the history. I see that the elbows must come closer together.

Urdhva dhanurasana: At home I use a strap to keep the feet parallel. I thought I could bring the chest to the book shelf. I'm still far away from it. And I had a good day today. The feet must still be much closer to the hands. My picture tell me that I've still some body work to do till I'll be able to come up.

My practice was great. That's how it is. There will be always something to improve to learn. It's good to enjoy the mini goals.......the pauses between the inhaling and exhaling.
It's good to enjoy the path, the learning. It's an adventure.......surprises happen.......

PS: When an asana seems difficult, it's good to remember that it's of importance to create length (or room) first with the inhaling. This helps to get deeper into a pose no matter if it's a forward bending asana, a twist or a back bending.

10 people wanted......

Some of you might know it.
There is a book in the pipeline, a book about.......I hesitate to go on writing. First I thought it would be about staying or getting slim. This might attract a lot of people. But it 's more about living healthy, being slim and feeling beautiful is a side effect not the main goal. Does this topic interest you?

Why ever this book is not yet on the market, I don't know it.
I decided to  try a new approach.

My book will consist of 30 chapter (estimated and short ones), and it will consist of exercises.

If you're willing to read chapter by chapter during the next weeks and if you're willing to try the exercises and give me feed-back, write me an email:  sorry we're complete.
I'd appreciate:
- when you are patient to let develop the book.
- when you give me feed back on the chapters. I won't answer to the feed-back but of course reflect on it.

If this book will become a product and if you like it of course, you'll be mentioned in it.

In addition it would be good if you are on twitter. You can have a fantasy name there to stay anonymous. I'll give you a hash tag when a group of 10 people is formed and there you can exchange your experiences with the other readers. Nothing is more motivating than making changes in a group.

It's only open to 10 people: Please write to .................... if you're interested.
Thank you.

Next day:
We're 11 now, this is perfect. Thank you. The group is complete now....:) How wonderful.

Sunday, the yoga week begins......

It will be a led class that will entertain me today.............my yoga week begins on Sunday with a primary.

My body is an endless source of joy!

More I don't need to be happy. My body. And my mind.

Consciously I'll move my body through all the asanas of primary soon. I'll feel and I'll engage my muscles, others I'll relax consciously, I'll hear my breath, I'll keep my eyes stable to calm down my mind. Space, silence I'll feel and appreciate. I want to experience my limits and then I love to push them a bit. Being lively, feeling energy, being curious, I enjoy.

Enjoy your body, enjoy your mind. Consciously. It's a source of joy. It's for entertainment at it's best.

A perfect Sunday.

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What gets attention grows....

What gets attention grows. If we don't give attention to anything it fades or diminishes or we even lose it.

My latest example: The landlord was here. My old fears arose that I'd lose my flat. The reason why she wanted to see the flat were of course not to use the flat for herself. In Germany it's very difficult to get rid of a tenant like me who lives in this flat for more than 15 years. In Germany is census of population, not everybody is questioned, but my landlord. She had to answer if in her property is a shower or a bath tub and she didn't know. She came with her son and was impressed how well I'm organised. Ohhhhhhhh.

She got my rent every month and she didn't care for anything. She didn't even make the annual accounting of the additional charges of a flat (water, current, heating and so on). Usually I had to pay something more as estimated. She neglected her own accounting and lost a few hundred Euros that way. In 2004 was my last rise of the rent. I forgot this last rise. It added up to a 4 figure sum. She will get it of course, so is the law.  It's not really a problem.

What I wanted to point out is that this is again an example how we can make anything grow simply by giving attention. Not giving any attention to anything often means that this object fades or diminishes.

This is true for so many things. When I give attention to positive thoughts they grow. When I move my attention to the breath it deepens and so on.........

Focusing on what we want makes sense. Simply given attention can already make a difference.

Party time for me tonight. I'm invited. Everybody shall prepare something. I mixed a salad. The palate buds of  the guests will explode when they taste all the good stuff that I put into the bowl. Only best ingredients were used. Yep, so am I. Hahahaha.


Happy Saturday......

Flow

Concentration on the breath is what can create flow. It's the feeling that one wants to go on and on and on. Intensity is felt. My concentration improved for sure. I didn't interrupt my home practice for taking pictures of yoga poses for this reason.

Being able to focus on the breath for as long as I practice intensifies my practice, I sweat much more than I used to a few years ago. This cleanse the body I've heard and it's important part of the practice.

In the meantime I see that my ability to focus bears fruit also in my private life. Worries are seen as worries, nothing else. They are created by the mind and they disappear when the mind is able to focus on anthing else. It's a skill, practiced on the mat, but also useful in daily life.

Urdhva dhanurasana: I drop back from standing position into urdhva dhanurasana again. It scares me again, but I do it. Legs are closer together than a few years ago. When will it happen that I can stand up? I practice intensively, but I'm relaxed about the result. All yoginis know the saying: the path is the goal. But I think the path and the goal belong together and support each other.

Happy weekend.....

Ashtanga yoga a spiritual exercise?

Is practicing Ashtanga yoga a spiritual practice?
Or is it simply body work?

It depends:
When we observe our thoughts, when we practice consciously a practice can indeed become spiritual.
When we focus on the breath, and when we ignore other thoughts, Ashtanga yoga becomes a spiritual practice.

Spirtitual I think means exercising the spirit, being focused, being aware, finding a positive approach to the exercises, thinking positive.

This implies that each action, each activity can become spiritual if done with consciousness.

How do you exercise your mind? How do you bring spirit into your daily life?

Mysore class: I feel much stronger than some months earlier. I feel that my practice has still a lot potential. I finish my practice usual in samasthithi: Thank you, I say silently, thank you, thank you. I'm so happy that I can do this practice every morning.

Action now. The list is long. Shall my pomodoro timer structure my day: 25 min action, 5 min pause, 25 min work action, 15 min pause.......

Vinyasa, details are important

Jumping forward through the arms with crossed legs is possible without touching the floor, also for me.

For years now I try to jump forward without touching the floor. In vain.

I engaged the bandhas. I learned how to balance on my hands. I inhaled when I jumped. I looked forward. Again and again one foot touched slightly the mat.

Then I saw a youtube video by Kino MacGregor. One has to look closely, but this is the difference.
When I jumped through by now, my ankles were together. The one leg put some weight on the other leg. When I keep the ankles apart from each other, one leg after the other swings forward. It's easier to keep the calves close to the upper leg and voilà. 

This tiny difference makes a difference. Test it and give me feed back.

Brrrhhhhhh, I hope I could explain it clearly.....

Give me some love and recommend my blog to your friends. They might like it, too. You find me on facebook and twitter, too. Links are on the right side of this blog. Thank you.

A shift in thinking

Mini vacation at the Chiemsee and Tegernsee is over. Daily life has come. It's Monday. Yepeeee.

There is a shift in my thinking since I've read the book by Oli Kahn "Ich":
Instead of realizing on the mat that I lived ruthlessly (too much food, alcohol) and making resolutions on the mat again and again to get back to a healthier life style, I think now during the day: What can I do to make my practice a good one. What can I do for my body off the mat? What supports my crazy exercises? That way it's easier to leave food on the plate when I feel full and to order and drink water. To drink water btw feels very good.

It's more important to me to take the leg behind the head or to progress in kapotasana than to eat till I feel heavy and tired and relaxed. Food has relieving effects, it calms, but I know better methods like meditating, chanting aum, focusing on the breath, dancing to music.

Happy healthy Monday to everybody.

Picture is taken at the Chiemsee.

My practice was excellent on Sunday morning. I got new insights re the vinyasas, but this is another post. Later.

I "forgot" to tell.....

Last Friday I dropped back again. From samasthitih, standing position, I arched backwards, arms were stretched above my head and I dropped back. I was excited. For about a year I haven't done this. The reason: I wanted to do it correctly. The knees must be parallel. I don't want to injure myself. The anatomy of my body must be respected!

In addition, I really think, even though there is a dynamic phase when dropping back, it's very important to have the movement of the body under control as long as possible. I got better here. For sure. I'm very thankful for the help and the adjustments I got.

To come up again will happen, too, I'm sure........

This dropping back was so intensive that I was glad for a day off. But today I'm ready again for a primary.

Vinyasas, supta kurmasana  and urdhva dhanurasana will get some extra love, energy and attention....:)

A rebel

I was reluctant, but E's mother wanted to go and our friends were enthusiastic about him. And so we all went to the hospital close to the lake where we attended a mass.

I made a plan what I would do if I got bored. My breath came into my mind and I wanted to  focus on my breath, I wanted to make inhaling and exhaling longer and even......but I wasn't bored. I listened to this man who spread so much love and inspiration.

The interpretation of the gospel was very modern: be conscious was the message. Joy can be found in daily life that way.

We shared bread and wine, which is very uncommon in the Catholic church. Usually those who like, can get a Host, but not a piece of bread and no wine. We gathered in little groups, ate and drank as a highlight of the mass. It shall symbolize not to forget to have joy in daily life and the wine symbolizes the special moments. Those who knows the Catholic church with it's strict rules know that this alone is a no no. The mystic of that all was that the bread also was the body of Jesus.

What a surprise to find at such a tourist place like the Chiemsee such an outstanding person who spreads so much hope, love and inspiration.

Back to my daily life: With consciousness I'll practice primary. Even though I think this part of my life, my Ashtanga yoga practice symbolizes more the wine than the bread.

Picture: taken at the Chiemsee.

Chiemsee

...and this pic was taken only 1 hour from Munich.

Time to go to bed.
Tomorrow I want to be fit for primary........

Progress is inevitable...

Progress is inevitable if one practices on a daily basis. I was surprised today when I managed it to take my legs (both) behind my head without leaning against the sofa. The pose was weak, nevertheless a tiny step further in the right direction. I could also do eka pada sirsasana and the leg remained behind my head, my hands could both hold my stretched leg.

How that?

Daily practice of course, but also the understanding what what active stretching is helped me to progress.

In yoga we do active stretching. It's not that we simply bowing forward or hanging forward and letting the gravity do the job. We are active when we practice yoga not passive.
What is active stretching? There are always  muscles that we stretch and there are the antagonists that are active. When I put my leg behind the head, the chest shall remain open, stretched if you like. The antagonists are on the back. I have strong back muscles and I have the body feeling how to engage them. Engaging my back muscles helps me to lift up the upper body and to keep the chest open. This was it what helped me and what finally allowed me to keep the leg behind the head.

Feet position: Primary has a lot of forward bending asanas. I thought that it's important to have the soles of the feet parallel to the floor. But fact is we can adjust the intensity of the stretching with the foot position. When they are pointed (recommended for hanumanasana i.e.) it's less stretching, less intensive. Sometimes it's necessary to make the practice a bit easier, when we are injured i.e. I think it's better to alter the feet position than not to engage the muscles.

Urdhva dhanurasana: Among other exercises I lifted the body up while my hands were close to a wall. I wanted to bring the chest to the wall. I was surprised that I couldn't do that. Here I've to do some body work. The upper back is still not open enough.

Especially the knowledge about the feet positon I've read in the book by Gregor Maehle.














Wow, what a beautiful bird. It seems to be easy to fly. Thank you M for this beautiful pic.

Ardha matsyendrasana

Ardha matsyendrasana is another wonderful twist. It took me a while till I found the correct foot position. In my case it needs to be close to the body when I want that the shoulders are even. I point the foot of the leg that is on the floor. It looks nicer.

I saw a variation of the pose, which I  like very much, too. Then the arms bind behind the back. One  arm stretches through the bended leg and can so reach the other arm and hold the wrist.

I can scarcly reach my leg with the hand that is behind the back. So the arm behind my back cannot turn me further into the twist. When the hand bind I can turn more. Explore both poses, it's fun to be adventures. It deepens the understanding of the poses.

Both sit bones are on the floor. The body is upright.

Twists turn the spine, which feels really good.
In addition it's a great massage for the inner organs.

I just wondered what we can do for our inner organs?
- We can eat not so much and healthy stuff.
- We can drink enough water.
- And we can do twists.....:)

How I enjoyed the Mysore class this morning. I'm crazy for Ashtanga yoga!

Thank you for buying your amazon products via my blog.

Playing around....

My practice this morning started very focused. The surya namaskara As and Bs and the standing sequence I practiced with the CD by Sharath. Then I switched it off. My practice remained intensive till after kapotasana. Then I remembered the led class of yesterday and the exercises we did. One of the exercise was to do headstand and then to split the legs. I really thought my legs were more than 45° apart. My pic told me something else. One leg even pointed upwards. I felt as if it almost touched the floor!!!! Pictures are so helpful.

This was my second attempt. The split was almost the same, only the position of the legs were different. My intention was to let one or better both legs touch the floor. I wanted to practice falling. It should take away the fear that I have. Finally I must do pincha mayurasana in the middle of the room. And I'm a bit scared. So learning to fall could take my fear away, I thought. I put my flat hand on the floor and bowed my knees. My back arched. It felt intensively, my pictures show me the opposite.

Then I fell and I survived!!!!!!!!!!! Nothing was injured, I was a bit shocked. A step forward???? Can be.

Next time I'll make the distance to the wall larger when I practice pincha mayurasna, till I'll be in the middle of the room. I know now, to fall can happen, but this is not the end of the world.

And then I tried urdhva dhanurasana and this all spoilt my flow.

It's better to practice an Ashtanga series in one session and doing additional exercises in an extra session. A few exercises can be added to each practice, but to explore poses is better to do isolated.

Yoga flow class

Yesterday in the evening I went to a yoga flow class. It's more or less a led class with music.

I was amazed how many yoginis and yogis came. The room was crowded. All places were occupied. I expected a hot session and so it was. Soon the room was very humid, rain-forest climate. I sweated and I became bendy.

To practice something that is not my daily routine requires attention. Asanas that I do not practice were a challenge yesterday.

I saw some really bendy yoginis. Talents? Naturals? Yoga has challenges for everybody.

Concentration is my topic lately. To stay calm in a pose for several breaths is a concentration exercise. With the inhaling the body usually stretches, length is created, with the exhaling one moves deeper into a pose. This is surely a movement. The body isn't like a statue. But to look around, checking the body posture with the eyes  again and again, scratching, playing with the hair, trying another variation of an asana because the asana one is practicing is too challenging, is too much movement. Then the mind moves from laserlike focus to being distracted. It shall be the other way round.

The inner life manifests on the outside. The state of mind, the attitude can be seen. A book title comes into my mind: Moving into stillness. Erich Schiffman has written this book. This is the direction for sure. Focus is powerful, directed energy. Issues, distrations outside of oneself disappear. Intensity develps and this has beauty.

I've found a focus for my practice today: Staying  calm for the 5 breaths that I hold an asana usually.

Erich Schiffmann's book is a recommendation. Thanks for buying it via my blog.







Thank you M for this wonderful dolphin in the Indian ocean. :)

Bharadvajasana, a twist

The twists turn the spine around. Twitsts in my opinion also massage the inner organs. This feels good. With the inhaling the upper body stretches upwards, length is created, with the exhaling the body twists. The hips are erected.

It took me some time to understand the twists. If this happens, I check the basics:
- Those body parts that touch the floor are equally weighted. Both sit bones touch the floor.
- The shoulder are away from the ears and in line.
- The hips are erected, the upper body long.
- The chest opens.
- Engaging the bandhas when exhaling supports the execution of this asana.
- The gazing point is the side (and not downward looking). This helps to stay in an upright position.

Our bodies are different. Some of us have very long arms, others have shorter arms. My arms are not so long. This is why I put my hand closer to the hips under my leg. The knees are rather close together. Only that way I can guarantee that my body has not to move forward. Then the entire pose looks strange and feels strange.

Bharadvajasana is exercised twice in the second series. First before the forward bending asanas and after the back bendings. And it's the last pose before the headstands.

Mysore class today. I'm looking forward to it. How will it be today.

Thank you for buying your amazon products via my blog. Links are on the right side.
Have a good start, it's Monday.

Jumping back.....

There are also different ways to jump back. The asanas determine how to do it. Usually we land in chaturanga dandasana. I want to get a survey:

Primary:
1. There is the classic jump back with both legs crossed, not touching the floor.
2. In the DVD by Sharath I saw that he left the one leg in lotus pose when he jumped back from ardha baddha padma paschimottanasana.
3. Another variation is when one knee is on one upper arm, half bakasana so to say. It's done when jumping back from marichyasana.....
4. Oh another jump back is when we are in tittibasana and go to bakasana and jump back from bakasana. To go from tittibasana to bakasana is the first challenge. To jump back from bakasana the second.
5. To flow through the arms while the legs are still in padmasana, lotus pose is the next variation.
6. Then there is chakrasana.

Second series:
7. I can make out only one more variation. It is when we go from pincha mayurasa into chaturanga dandasana.

Important:
- Forward jumping happens while we inhale.
- Jumping backwards has 2 breaths: First we lift up the body with an inhaling however the legs are. With an exhaling the legs fly back.

Jumping forward

In Ashtanga yoga we usually practice vinyasas between the asanas. Vinyasas are dynamic movements that connect the asanas. Usually we jump forward from downward dog. It's worth to have a closer look. How many different ways exist to jump forward. I love to have a survey:

Primary series has three different ways to jump forward:
1. The classic form is to jump forward between the arms without touching the floor. Legs are crossed or stretched when jumping through. Then the legs stretch and quickly one has to prepare the next pose. I prefer to jump through with crossed legs. It has something to to with the body portions.
2. In order to prepare tirieng mukha eka pada paschimottanasa the one leg bends and the toes point backwards, the other leg swings through and stretches forward.
3.  One flies forward and the legs wrap around the arms, the feet don't touch the floor. Three asanas require this: bhuja pidasana, kurmasana and supta kurmasana.

Second series has some more variations:
4. I mention them here, but they are easy. One jumps forward and lands on the flat feet (pashasana follows) or the knees (ushtrasana ff.)
5. The most challenging forward jump seems to me to jump from downward dog into bakasana.
6. Another variation is to jump forward  and one leg swings through the arms the other leg lands on the upper arm (preparation for eka pada sirsasana).
7. To prepare parighasana, one leg bends and the toes point backwards, the other leg stretches to the side.

There is a lot to exercise. Ashtanga yoga is never boring.

Birthday.....

Haha, I opened my birthday present from E. I got a new camera, exact the one I had wished, the one in silver and  attached was a card. I read it and ha, he confused the 5 with the 2. My E. congratulated me to my 25th birthday. I fear this was on purpose to tease me. This devil!

It was nice at the Afghan restaurant tonight. We were 5 people, friends we know for more than a decade and it was funny. We  teased each other with the little weaknesses we know about each other: weight (can be seen quickly), jobs (simple questions give answers), trips (where to go, one was everywhere), deadlines (again postponed?), hair (especially that that does not exist anymore), watches (only the now exists, why expensive Swiss watches) were the topics. Spicy food, wine (Shyrah) in an oriental atmosphere made the evening round.

It's almost midnight. I'll stay up  another 30 min, I don't feel tired. I mean tomorrow is my yoga free day.

I'm relaxed. Not only relaxed, I feel joy to be here on earth. I'm curious what comes next, I feel lively and ah, it can go on for some time, if you ask me.

I'm so happy about the friends that I have, and that I can practice Ashtanga yoga and that the sun is shining and that it rains from time to time  ...and.....and......and!    :)

I watch.......the wedding of Kate and William

I change the roles, I'm a voyeur today.

I enjoy the wedding of K & W.  What a grand theatre.

What flowers will he give her. How is her hairdo, the dress, OMG.

Oh, and the public kiss, the highlight,  observed around the globe. How fucking exciting. I mean really. It must be a kiss, but not too much kissing, not too less, the folks want to see it, but it shouldn't be too long either.

And the relatives, the invited guests.........oh my.........I expect gossip at it's best.

.....no, I won't miss this event. :)

I saw Diana's wedding, her funeral, and I watch Kate's wedding........

One leg behind the head. Or both?

You cannot make anything wrong in yoga, I read lately. I disagree. One can make a  lot of mistakes and one risks to get injured.

Leg behind head is an asana one has to understand. Too much ambition is not needed here, but perseverance and understanding.

Eka pada sirsasana opens the hips. The leg moves backwards and backwards and backwards till one should try to bring the leg behind the head and put too much pressure on the knee.
It should be possible to bring the knees on the floor next to the body when lying on the back before one tries this pose.

Btw, have you realized already that marichyasana A is a preparation for this advanced pose. When this is seen, it's also clear that the foot of the bended leg is not close to the stretched leg, but the rim of the foot is in line with the outer body!

Understanding how important it is to move the leg backwards and not forcing the lower leg behind my sensitive neck helped me to practice safe. I don't want to hurt my knee.
It's easier to do yoga nidrasana first, then eka pada sirsasana. Yoga nidrasana becomes even a bit easier when it's practiced on the bed first.

To consider three further points improved eka pada sirsasana. I read at least 2 hints in the book by Gregor Maehle.
1. I point  the foot nowadays. This makes a huge difference.
2. The chest opens, I learned.
3. The back muscles are challenged. When the back muscles are active the chest opens. It's all interconnected. Alone the awareness of these points improved the asanas.

Fact is, the further down the leg is the better it is. If it's too high it can be that too much pressure is on the neck.

Today I practiced primary. Primary has already one pose where the legs should bo posed behind the back. It's supta kurmasana. For those who have not soooooo looooooong legs it's difficult to cross the legs in front of the head. In order to practice supta kurmasana (for those with the shorter legs) it's necessary to do dwi pada sirsasana first (both legs behind the head while sitting). Then one can lower the body and the legs are crossed behind the back. The fingers can then hook behind the back, too.
This is the reason why I practice these second series poses when I practice primary at home.

Yes. I need the sofa to get into that pose. I lean against it when I take the legs in the dwi pada sirsasana position. This pose can only done when I manage it to keep one leg in position without holding it. I think I progressed here.

Yeah, Ashtanga yoga...hahahaha......:)

Have fun and don't forget to buy your amazon products via my blog.

A hint that improves every asana.....

Be conscious of the body parts that touch the floor and press them against it. This improves almost every asana. When the hands touch the floor not only the fingers, but also the palm of the hand presses against the floor. Also press the feet press against the floor as if you want to make the earth move a bit faster. Almost all balancing poses improve that way. Think of bakasana or pincha mayurasana. In pincha mayurasana also the thumb plays an important balancing role. To do the forearms.

First check which body parts touch the floor and then press them against it or let your body weight do it.

Urdhva dhanurasana becomes easier for me when I press the feet against the floor and the hands.

The asanas become stable and powerful.

To realize which body parts touch the floor made me understand the twists. The twists deserve extra posts.....:)

Explore it and see the difference.
Let me know if you realize an improvement of the asanas. I do.

Picture: It's marichyasana D. The knee of the bended leg is much further to the floor than years ago. The picture gives me ideas what I can test. Perhaps it's possible to bring the foot higher. Then the knee should approach the floor even more.

My practice was excellent today. Already one kilo less makes a huge difference. That the weight plays a crucial role know all people who work with the body. Being disciplined does not only mean to practice on a daily basis, it also means not to eat too much.

An analysis and next steps

 An analysis of second series, the middle part:
1. Pashasana
I can bind, but I put a blanket under my heels in order not to role backwards. This pashasana needs a slim body.
- To weight 46 kg would be perfect.
- The ankle between shin bone and upper feet must become smaller. This can be exercised when stepping the feet back in down dog.
- I can also put a blanket under my balls of my feet while sitting.
2. Krounchasana
3. Salabhasana A,B
4. Bhekasana
5. Dhanurasana
6. Parsva dhanurasana
7. Ustrasana
8. Laguhu vajrasana
9. Kapotasana A, B
Repetition, repetition, repetition
10. Supta vajrasana
11. Bakasana A
11. Bakasana B
12. Bharadvajasana
13. Ardha matsyendrasana
14. Eka pada Sirsasana
15. Dwi pada Sirsasana
16. Yoga nidrasana
17. Tittibhasana A, B, C
18. Pincha mayurasana
Practicing it away from the wall.
19. Karandavasana
20. Mayurasana
21. Nakrasana
22. Vatayanasana
23. Parighasana
24. Gomukhasana A, B
25. Supta urdhva pada vajrasana
26. Mukta hasta Sirsasana A, B, C
27. Baddha Haste Sirsasana A, B, C, D

Red means I need a prop or adjustment and I feel still far away.
Black means I've sometimes the feeling I get close to how the pose is supposed to be.

Shall I focus on improving pashasana.
Back bending: repetition, repetition and staying optimistic is all I can do.

My practice was excellent this morning. It took me a bit more than 2 hours even though I made no breaks. Some sweat pearls ran down my body. It's always good to have practiced.

I can prepare the Mysore class tomorrow. Drinking water and eating modest is best preparation.

Easter Monday

The sun is shining here, but it's too fresh to practice outside. I woke up without alarm clock, nevertheless I feel still a bit tired and the body feels sore and stiff. I wonder why. A modest practice, even a lousy practice is better than no practice at all, I think. I'll give my body a bit more time to wake up, then I'll step on my mat in order to attempt second series.

Nature is beautiful here. It's all green, two lakes are in walking distance and the forest a few steps away is so inviting that fear does not come up.
The cats are wild and from time to time they hunt mice. From us human beings they expect some tenderness. Also not always, but they are able to make clear when they want to be caressed. Then they approach and press their little bodies against the legs, they look up and wiggle through the legs. It's already as if they caress themselves using a human leg. I don't let myself beg very long. Then I play with these little monsters with my hands. They stretch the head forward and turn it when I crawl their necks. They make a hump, when the hand glides over their backs. When they have enough they walk away. This was it then. Till next time.

The plan beside my yoga practice: We'll eat out today at a Thai restaurant in a beautiful village. Then E and I will drive to Munich. I hope that there won't be too much traffic.

My Easter practice

It was wonderful to practice outside this morning. A fresh wind cheered me up from time to time. Birds were watching me and my father was watching me, too. He: It's like circus. Hahahaha. Fact is it was hard this morning. I cannot remember when I've been so stiff lately. Brave I was, I did all asanas of primary and all vinyasas.

I must think the other way round: Instead of realizing during my practice that it would be good to live more modest, it could be good to think: what can I do off the mat to make my yoga practice a good one.

It's sunny here, wonderful Easter weather. Time to stroll around. The castle is not so far away, there are also 2 lakes. We'll stay another day here.

Picture no 1: Easter eggs for the conservative readers.
Picture no 2: An Easter egg for the anarchos among us.

Up, I'm the first here....

I must really thank my E. He managed it to delete the virus troja and repaired all my data and programmes. Sigh. What a joy. I wouldn't have been able to do it. It was not that easy.

Oh, it seems that the breakfast routine starts here. Time to shower.
Then follows my yoga practice. Yep. I insist, I practice today.

Then strolling around is on the schedule, too. Today our destination is the close castle.

The close forest here smells so good. It's a healthy forest. It's very relaxing to be there.

Pictures from a day at the Isar

I slept long. It's OK, why not. Ah usual when we drive to my parents we leave Munich after lunch which is my 2nd breakfast and E's first.

The yoga practice yesterday was indeed very intensive, I can still feel it in my body. Even my back is a bit sore. Saturday is my day off, but will I practice at my parents home? I want to do some sun salutations, only because it's so wonderful to practice with the balcony doors open.

A day in the nature is like a little vacation. I rediscover the beauty of Munich. The climate is not very exciting here, but so it is bearable. A few summer days, spring and autumn and many winter days, but not so cold give us some change and something to talk about or should I write something to complain about? It's a good start to exercise the mind in relation to the weather and learn to think positively. Why thinking of terms like bad weather and good weather. Making the best out of each situation is a more uplifting approach.
I remember a conversation with a former colleague. I asked him if his 3 children have preferences re the weather. They hadn't. And how is it about rain, I wanted to know. Also when it's raining they want to play outside, he enlightened me.

 

Yesterday the weather was warm not too hot, there was sunshine and shadow. Hahahaha, I loved to be outside close to the Isar. Water, grass, trees, people, animals, everything could be admired.  

Time to go on with my morning routine: writing my journal and stepping on the mat.
Happy Easter Saturday.

Primary: Extra atttention will be on the (1) vinyasas, jumping through and forward, (2) supta kurmasana (I want to go into that pose via dwi pada sirsana) and (3) urdhva dhanurasana.

Concentration again.

I've a virus. Not myself to be precise, but my PC and this is even worse. "Trojan" is this virus called and it spoiled all my programmes. I already paid about 80 US Dollar in January this year. I got an alert that I've a virus on my PC and in order to remove it I should buy this anti-virus software. I bought it and now I've the same problem. This was the virus already. This drives me crazy.
So this morning I could do nothing, I was not able to open the internet browser and my E wanted to sleep and he needs his sleep.

Then I remembered what I read lately on concentration. Concentrating means to fade out the outer circumstances and the inner life, too. The mind focus on something one wants to focus on. It was the breath. I was able to forget everything, but not the breath. I had an excellent practice. Primary was on the schedule. When I think of my practice this morning I become enthusiastic, so good  was it. Concentration creates flow. The body is hot and bendy when I practice without breaks and this allows me to go deeper and deeper in the asanas.

After my practice E woke up, too. He helped me to run a virus programme. The issue is not yet fixed. I use another browser now, FireFox and tomorrow we'll continue repairing my ill PC. Till then I'll focus on the breath. What else is important.

We had indeed a very nice afternoon. I could forget my PC and the landlord, too. We strolled along the Isar. Some people started barbecuing there, others sunbathed, others cared for their babies. The sun was shining, the grass was green already, so the trees. We walked in the shadow till we stopped at an Italian restaurant.

Yeah, and tomorrow we'll drive to my parents. I hope we can fix my PC soon.

"Don't go naked to the office".

Has he really written his book by himself or has he had a ghostwriter, was our evening discussion yesterday in the Croatian bar round the corner. The stories in the book by Oliver Kahn are so entertaining that E doubted he has written them by himself.

The title of this post is a subtitle of a chapter in his book that will say: Are you prepared when you're going to a game, a meeting, a yoga workshop, a Mysore class.

For Oli it didn't matter who was the opponent. He always tried to give his best, he wanted to be prepared for each match. Prepared in his case as a goal keeper  also meant to have a disciplined life style. He controlled his weight, he took care that he had times to relax. And here we have it again. A passion can have influence on our entire life.

Being disciplined means abandonment. Fast satisfaction (via food i.e.) or fast relief (via alcohol i.e.) are abandoned for a higher goal that might be accomplished in the future. This is why it's so important to know what motivates us. Oli loved it to jump behind the ball, throwing his body in the mud. OMG. I love to hear, what my relative said to me: People like you don't exist anymore (because most people at my age are stiff and a bit overweight).
Know what motivates you, know your trigger, then it becomes easier not to eat that ice cream. Then it becomes easier to exercise abandonment, being disciplined.

Being prepared, what does this mean for my yoga practice I wondered:
- Having a clean yoga place
- Drinking alcohol is part of our Western culture. For yoga it's better to limit those days with wine and Champagne. Yep, my birthday next week is a Veuve Cliquot day!!!! I insist. But not every dinner must be accompanied with a red one.
- Eating modest.
- Sleeping till one is well-rested.
- Practicing positive self-talk.
- Practicing breathing or some asanas/vinyasas beside the regular practice to study it.
- Planning the time when the practice shall start the evening before.
- Thinking of a focus
The possibility to prepare are endless. Some preparation measurements have more influence, some less: attitude, weight is of a higher importance than knowing what to dress for the practice.

I'm disciplined. I'll step on my mat soon. Primary is on the schedule..........

Concentration

To focus about two hours on the breath is a concentration exercise.

To improve concentration means to be able to focus over a period of time on one thing.
The mind learns to fade down all the distractions that might be around, the other yoginis, the noise outside, the hair that is falling in the face much too often. But also thoughts are supposed to fade down. Where to eat out for lunch should become unimportant during the practice time. The periods that we're able to focus can be prolonged. This is the challenge.

Concentration has so to say 2 aspects: First the the thing we want to concentrate and the length we are able to focus on that  object.

I watched parts of the Mysore class when Sharath was in NY. It can be seen easily who has focus, concentration and who is distracted. It's not necessary to look at others. Me too, I adjust my hair much too often during my practice.

The reward when we're able to concentrate over a period of time is that we're likely to experience flow. And this feels great.

Currently I'm reading the book by Oliver Kahn "Ich, Erlofg kommt von innen" (available only in German language). Concentration is dedicated one chapter. Oli  tried to watch the ball during the entire match. He didn't like to lose it with his eyes for a second. That way he was always prepared if the ball came close to the goal. This was his concentration exercise. He had to fade down spectators, but also the weather, sometimes it was minus 15 degrees. He only saw the ball, nothing else. Here one of his tips: When you want to improve your concentration, you must eat well, don't drink too much alcohol,  be well-rested.

This is all true for Ashtanga yoginis and yogis. A healthy life style with breaks, enough sleep, healthy food improves the practice, the ability to concentrate. Ashtanga yoga can in fact serve as a coach, a guide in life. The starting point might be the wish to practice and perfect asanas. Soon it will "spoil" the entire life. I went to bed earlier i.e. to be relaxed in the morning when it was clear that Ashtanga yoga is so important to me that I'd be willing to make major life style changes. In my case this was getting up early in the morning. It was part of my self-image that I, this Ursula-thing likes to sleep long. Things changes, even my sleeping habits changed. I don't miss watching TV. So, it was only difficult in the beginning.

Ashtanga yoginis/yogis shall focus on the breath. Isn't it more suited for the auditive yoginis among us, i.e..  Today I focused on my throat where I can feel the breath. I also listened to the sound, which always reminds me of incoming and outgoing waves of the sea.

I practiced with the CD by Sharath till navasana, then I switched it off. I wanted to experiment with
my self-timer. The technique is easy, but one has to understand and experiment. I did this today. My timer and I started becoming friends. Sigh, not an easy approach.

Picture: I'm a bit confused about the position of my hands. The goal is now to move the hands and feet so far together that they are both totally on the mat. This seems to me a doable goal.

Time to enjoy the sun.

According to my own rhythm.....

I practiced according to my own rhythm today during the Mysore class. Mysore classes allow me to repeat the asanas that I can not yet practice, but that I'm learning. Pincha mayursana is such a pose.
I was able to give my best today. Concentration was excellent.

In the underground I saw a young boy under 1 year. He sat on a bench with straight legs, he bent forward with straight back and posed his head between his legs. It was all easy going. "And I exercise this every day, and he's just doing it", I said to his mother. The boy looked up and smiled. I enjoyed to see this perfect paschimottanasana. Everything easy-going his smile told me......:)

I'm a bit lazy to write more. To write about concentration is on my list. But the sun calls me, I want to go out. I also want to bath to relax my muscles. They still hurt a bit. These overstretched leg muscles need time to heal. Yeah, and this evening my E and myself celebrate his birthday in one of our Italian restaurant. Ah.

Second series with David Swenson

I wanted to challenge myself, today, I wanted to experiment.

From time to time I practice with a CD. It can substitute a led class, so I think.
Listening to someone who guides me through one of the series has the advantage that I don't have to think at all what comes next. I follow the voice. I also do not have to motivate myself to go on, the voice that I hear makes me doing the next breath, the next move.
The challenge is that the asanas must be held a bit longer as I do when in a Mysore class or at home alone. The vinyasas and going in a pose has to be done faster. Cheating becomes a bit more difficult. Focusing on the breath and the voice brings me in a meditative state.

My challenge should be to practice second series with a CD, Swenson's CD.
David Swenson guides the yoginis/yogis through 5 surya namaskara As, 5 surya namaskara Bs, the entire standing sequence, the closing sequence and relaxation. Half vinyasa is counted.
Usually I practice 5 surya As, 3 surya Bs. I stop the standing asanas after utthita parsvottanasana. I practice full vinyasa.

Variations keep the mind attentive.

I think it makes sense for me to practice till kapotasana. Then I should switch off the CD and I should repeat this deep back bending asana. Kapotasana needs extra attention, repetition. I'm learning it. Simply to do it somehow, not giving extra effort to it doesn't satisfy myself. An alternative could be stop the CD and then to switch it on again.

My direction when practicing alone after having practiced with the CD:
- Going faster in an asana.
- Holding the asana longer.
- Vinyasa is supposed to be done faster, too.

I practiced. I interrupted a beloved routine. This is always good as it interrupts sleepwalking. Ashtanga yoga is an awareness exercise.

Ashtanga yoga teaches me discipline, it teaches me to be content with what is. Something was missing: modesty. This practice makes me modest.......:) I was challened. Indeed.

My favourite Ashtanga rules

1. Practice in the morning. (Means: after a small breakfast and after having emptied the body from the delicious food I ate the day before.)
2. Practice daily. (Means: 6 days a week and one day break) I don't know moon days, but unfortunately lazy days.
3. Don't omit asanas. If an asana is not yet possible I imagine it. This counts, too.

Of course I apply the typical Ashtanga method (these are last but not least also rules for the yoga practice: uddjay breathing, linking the breath with the movement, no asana without vinyasa, gazing at a point, engaging certain muscles, engaging mulha bandha, letting go of the rest. It's all known. Beside this, see above.

As soon as I write down rules exceptions come to mind. So it's always with rules, they are made to break them: 
Yesterday i.e. I didn't practice. I dawdled in the morning and then I wanted to go out with my E. The practice this morning was hard, I don't exaggerate here. I had 2 days off from yoga, this was one day too much. The Italian food also didn't help me today to perform a perfect pashasana. Such is life.  New resolutions are made. Life goes on.............

What are your favourite Ashtanga rules, you never want to break?

You can also read this blog on facebook or twitter. Links are on the right side of this blog. Have an excellent start in the week.

A day off from yoga.......

It's good for me to have a day off from yoga once a week. Yesterday was such a day as it was Saturday. It's probably very good for the body. But more than relaxing my body I appreciate that I've time for other important activities, like cleaning, and desk tasks. Much more relaxed I begin another yoga week when basic tasks are done.

In the evening I read in the book by Matthew Sweeney "Ashtanga yoga as it is" and I found again some goodies:
"Do not be in a hurry to reach the finish line, for there is none."


This is one of the sentences that takes away the stress and pressure from the practice. There will be always something to learn, to improve, to work on. As soon as an asana is managed it can be refined and the next asana appears at the horizon.

I also loved what Matthew Sweeney wrote about self-practice (page 18 ff in "Ashtanga yoga as it it"):
"The level of your yoga is particularly obvious when you practice alone."

1. He summarizes the advantages of practicing in a group: motivation, concentration and increased energy.
2. "Solitary self practice is a practice of inner contemplation, self discipline and self reliance." (page 19, same book)

"A sign of a true yogi is being comfortable in your own skin - the ability to be alone." (page 19, same book as above)

I agree with all that. Practicing yoga alone teaches to rely on oneself. Alone on the mat my own awareness becomes my teacher. Ashtanga yoga challenges all my senses. When I practice I feel the limits in my body, I have a gazing point for my eyes and I listen to my breath. How exciting.


Here is the book by Matthew Sweeney "Ashtanga yoga as it is":