Sweating is part of it

Sweating is part of the Ashtanga yoga system.

Our bodies are all different. It is said that men sweat more and easier than women as they have more perspiratory glands. We all are able to sweat more or less.

To practice in warm rooms facilitates sweating.

I usually do not sweat much, but sweating during my yoga practice developed like my practice. Beside the hot room the reasons why this is so is firstly I breathe deeply during my practice. I used to forgot it in the first years. Secondly I'm much more able to reach my limits. I've learned how to put energy in a practice, how to exhaust myself, how to be focused. I go on when it gets tough. This develops with the time.

Oh, I had an excellent practice this morning. Urdhva dhanurasana was fantastic, I had the feeling it will happen that I stand up from this pose during my life span.
I could jump into buja pindasana.
What drives me crazy is that I feel like napping in the afternoon. I sleep like a dead person. Also my naps intensified. Perhaps my entire life became more and more intensive...hahahaha.

I rediscovered the book: "Happy yoga" by Steve Ross. I recommend it for those who are interested in 7 reasons why there is nothing to worry about. Inspiring book, inspiring yogi.

Primary at home

Primary has still a lot of challenges:
- The vinyasas are one of them. I'm ready for the next step. So far I was able to lift my body up with an inhaling, crossed my legs and could swing the feet through the arms without touching the floor. Then the balls of the feet quickly touched the floor. My next challenge is to hold the position without touching the floor. This develops strength that I need. The legs must finally fly back.

- Bhuja pidasana: Several times I tried to jump forward direct into the pose, ready to cross the ankles as soon as the legs landed on the upper arms. This dynamic movement is no more so scary, it seems to be doable. It seems to be balancing skill.

- Supta kurmasana: I added several poses, like leg behind the head poses. Our bodies are different. For me with relatively short legs and arms in relation to the upper part of the body, it's better to cross the legs behind the head or neck than to cross them in front of the head, which is not possible.

Forward splits after supta parsvasahita were painful, as my legs are not yet 100% OK. Time to eat again pineapples and green food.  Yes, yes, this shall help to keep the muscles soft. I know this from three reliable sources.

I also added pincha mayurasana.  I added it before the headstand. M warned me. I'll soon have to fold into padmasana when in that pose and this means I've to be very stable in that pose (which I'm not yet).

I know I need more strength: I don't cheat anymore in the last post, utpluthih. I hold it for 10 breaths (no, not 108 breaths). 10 shall be enough. Even Sharath counts till 10 in his led classes and not till 100 something.

My practice this morning was excellent. I practiced with the CD by Sharath first.
Ah, I remember another week point during my practice. Perhaps I should practice this also: I need too much time to get into marichyasana C and D. I must find out why I need so much time.
After navasana I stopped the CD and practiced alone, full vinyasa then.

The advantage when it's difficult: One learns to learn and one learns to become patient. Perseverance is learned. The joy when a pose is finally mastered is much greater than when it's all easy going and not at all a challenge.

Asthanga yoga, because it feels good. Ashtanga yoga because you're worth it.

The sun starts shining, time to go out a bit. Fresh air is good for the teint.

Eka pada sirsasana

I had a wonderful practice. Wonderful because I didn't make any breaks, concentration was good.

My pain in the overstretched legs was felt only a bit. I'll take a bath and I'll put rubbing alcohol on it now after this practice. This morning I also took two magnesium to keep my muscles relaxed and in peace. No extra stress is planned for them for a while, no split poses.

If I want to improve my practice, my asanas, my vinyasas, my breath, my concentration, my relaxation, I must practice, practice, practice. This is the open secret.

The eka pada sirsasana on the picture does not convince me. But that's the current status. My chin must move forward. I don't know what I shall tell my leg so that it remains behind my head, without holding it. Answers will come. Till then I work on engaging the stretched leg and moving my chin forward. Next time I will check if I engage my bandhas. This could help, too.

I exercise this pose also while lying on the back. Then the neck pushes back the leg and opens the hips much more than I'm able to do it when practicing the above asana. When lying on the back this pose is easier and my leg remains behind the head without the support of my hand.

In the afternoon I wanted to take a nap, but the book by Gregor Maehle on second series fell into my hand, and then I couldn't stop reading anymore. These leg behind head poses strengthen the back and the upper chest and they make the hips flexible. It's a "no" pose re to him an anal pose. Back bending are "yes" poses as they open the front side. To apply the theory of Sigmund Freud on the Ashtanga yoga is really interesting.

It's the next morning now, and I'm really motivated to practice in a Mysore class. I've taken my magnesium already.

Ashtanga yoga and the classic method how it's taught

"I'm so afraid that I'm not able to do all these asanas." This told me the woman who had placed her mat next to me during the Ashtanga workshop the last weekend. Almost the same song I heard from the yogini on my right side.

Ashtanga yoga has the reputation: It's difficult. Hardcore yoga. Beginners fear to make themselves ridiculous when going to a class.

Ashtanga yoga is a method.
How to learn it is also a method. But unfortunately most people don't learn it regarding the classic method, but via led classes.

The classic method how people were taught and how I've seen it in India in THE shala:
An aspirant was shown the surya namaskaras and the first poses. He was taught only so many poses he /she was able to handle somehow. The next day he/she practiced again those poses. Saraswathi gave adjustments (hands on adjustments), minimum for the pose which was the last one, because this was the one the yogi/yogini struggled the most. If the asanas were understood and could be practiced the next pose or poses were shown. The student needn't be able to perform a pose perfectly but he/she had to know how it goes. Students advanced rather fast. They were not stopped for an eternity at a pose.
Every week was a led class offered and students were supposed to come. Those who weren't taught all the asanas of a series, stopped practicing at their last given asana. Then they waited till the closing sequence, which they practiced then again with all the others.

How most people learn Asthanga in the western world:
Today people learn Ashtanga yoga often via a led class. When they are lucky they get one or two adjustments. There are other yogis in the class, too who want attention and correction. Many poses are never shown correctly. Poses are done not correctly often for years.
I give you an example: In marichyasana A I placed my foot of the bended leg  very close to my stretched leg. After years I was told that the outer side of my foot is in line with the body. Slowly I started understanding the pose. It prepares even for "leg behind the head pose" (eka pada sirsasana), it opens the hips.

Teacher know the diffuculties to guide 30 people through a led class and half of them are bloody beginners. Often only half of the first series is offered (till navasana). Never more. Or the teacher makes breaks, which interrupts the flow, but which is surely necessary.

This all said I try to find a last sentence:  Ashtanga is better than its reputation.
If learned correctly it's still demanding, but it's no more frightening.
If learned correctly (from an experienced teacher) mistakes are avoided and with this injuries in the long run.

Adjustments in Ashtanga yoga are mainly hands-on adjustments. It's ideal learning for mainly kinestetic people (like me). It can be supporting to watch videos for the more visual ones. There are also teacher who love to talk, they are for the more audible people. :)

Time to step on my mat.
Self-study is important and part of the learning. Show responsibility for your own practice........
Enjoy!

MAKE THE BEST OUT OF EVERY GIVEN SITUATION AND BE CONTENT!

PS: The first series I learned in led classes and via books (after navasana). To be precise, it was the book by David Swenson.
Since  some time I'm so lucky to learn the series according to the classic method, one asana after the other in a Mysore class. Each new pose is shown to me, I get hands on adjustments. Ah, I'm such a child of fortune.

PSS: You can follow this blog also on facebook or twitter. Links are on the right side of this blog.  

Back to daily work, ah, yoga........:)

Mysore class this morning was fantastic. I've the feeling as if my body gets used to practice second series. This makes the series a bit easier.

I was so conscious what luxury is offered to me. Three times Mysore class with wonderful yoginis and yogis and a very experienced and committed teacher. I'm so thankful for this. I will fight like a lion if this way of living is threatened. I do only what I want to do for the time being. Not a second in my life is a duty, it's all pleasure, joy, fun, entertainment. This is what Ashtanga yoga can do to you, I learned during the workshop last weekend......hahaha. (and Advaita philosophy, I want to add) It can change also your life for the better. Start with surya namaskara A.........

Picture: me pretending to work.

Drishti

I discovered the drishtis relatively late in my Ashtanga yoga practice.
They are important and make a difference:
- To keep the eyes motionless and to gaze towards a point helps me to balance.
- It also directs the body in the wished direction.
- It calms the mind.

I could clear something during the workshop: In downward facing dog i.e. it is said that drishti is the navel. It would be better to say:  look towards the navel. It needn't be seen and often the gazing point cannot be seen. Better to keep the neck relaxed than to really see a gazing point.
Generally spoken: It is, that we have to look towards a point (toes, navel,....), it needn't to be seen.
What a relief.....hahahaha.

Many yoginis close their eyes when they go deeply into an asana. But in Ashtanga yoga the eyes are open.

It requires concentration to practice asanas with the correct dristhi.

Lino Miele: I practice Ashtanga yoga because it feels good.

I final quote by Lino Miele: love yourself.

This was a bit of the workshop by Lino Miele, how I've experienced it.
Yes, it was exciting.
Ah, and to meet all the yoginis and yogis, what a joy.

In this sense enjoy your weekend.

Lino Miele's book about Ashtanga yoga, here is it:

Thank you for buying it via my blog.

The dangers of workshops.

Before going to a workshop I program my mind to practice modest. Workshop seduce to overdo, to exaggerate. I practiced modest this morning in the led class with Lino Miele. "Jump through", he said and too quickly for me he announced the next pose. I only blame myself. I should have taken the time I needed for my jump throughs. What I did was: quick quick through. I used my travel mat, which is very sticky and suddenly I heard a noise and felt a pain in my second little toe of my left foot. I was stopped by my mat, the second toe was the victim of this crash. OMG, I thought and feared that this could force me to stop practicing.  I could go on as always. At the end of the class my toe was blue and now I've something to show.

Responsibility was a word that Lino mentioned. We have responsibility for our own practice (not any other person.) So true. :) I must laugh. Yeah, it's all OK.

The little red point on the big toe was caused by summer shoes. Barefoot I'm happy.

Setu bandhasana: Many of the yoginis and yogis of the workshop didn't practice Ashtanga yoga for a long time. Lino showed a variation of setu bandhasana that everybody should do as this pose should be too dangerous for the neck if someone cannot do it correctly. The hands were posed next to the head so that the weight was also on the hands and not only on the head.
It is true, in the first years my neck hurt when I practiced setu bandhasana. The reason: my body was too weak. During my trip to India I gained a lot of strength. One day I met with a yogini and we wanted to take pictures of each other (click on the link and you shall see one of it). I was so amazed when I realized that this pose felt wonderful and that I could hold it for 5 breaths and even longer. The muscles must be engaged when doing the pose. The weight is not only on the head, the feet press into the floor, the bandhas are engaged, leg muscles are engaged. When this is practiced that way, this pose feels great.

To practice the vinyasas makes sense, they develop strength that is needed (not only to avoid injuries, also to be able to perform asanas.)

Ashtanga yoga is about strength and flexibility.