yoga practice in class and out
This post is part of an integration of the info on the first yoga site I made for students back in 2007, as I’ll be taking it down soon. Enjoy! Q: Is there a minimum amount of time that you should practice? Is it …
Author: anastasia
tradition: ashtanga, vinyasa & 8-limbs lite™
The yoga history thread is on hold as I’ve picked up too many books on the subject to continue until they’re parsed. Much has been published since I first read up on it ten years back. If you must read something now I suggest Joseph …
stretching, science, & the wisdom of ‘boring’ yoga asana sequencing
In the last few years, it’s come to light that static stretching isn’t a great thing before activities requiring muscle power. Most recently the New York Times reported researchers have discovered stretching is bad. The article mentions only once that static stretching, as opposed to dynamic stretching, is problematic. The rest of the article states time and again that stretching is bad. A skimmer might well come away with the idea she should avoid all stretching at all times. But static stretching is only problematic before you weight lift or row or do some other arduous activity. What’s with the dodgy reporting, NYT?
Static stretching involves holding the muscles in a stretch for a long time. Dynamic stretching stretches the muscles while moving, e.g. butt kicks, leg lifts, walking lunges, and these dynamic toe touches at right. Or, Surya Namaskara, sun salutations.
When I first read this a few years ago (my masters is in health, so I try to keep up), I couldn’t help but observe this is exactly what we do in ashtanga, and exactly how I sequence my vinyasa classes. Kind of like the research that revealed exercise before breakfast is better for weight loss. Yogis knew that. While I’m all for well-conducted and well-reported research (difficult and thus rare when involving human behavior), I strongly reject the notion that empirical evidence is the only valuable knowledge. Or as Jon Kabat-Zinn (PhD in MCB from MIT) said, “Oh my god. There is an entirely different way of knowing. Why didn’t they tell us this in kindergarten? An entirely different way of knowing.” In other words, something doesn’t have to be “science” to be valuable. But I’ll rant about that and the “Science of Yoga/Yoga Science” meme another day.
Occasionally I hear students complain about boring sequencing. I try to avoid condescending comments like, “If you are bored in your yoga practice, you are missing the point. You will never know anything about your mind until it has been bored.” If you aren’t doing yoga to learn about your mind, that’s fine. Either deal with the boredom anyway or find another teacher who likes to “change things up.”
I do Ashtanga Yoga. This practice involves doing the same set of postures in the same order six days a week for years until they are mastered to the extent that one can move on. That you, my student, have to do pranayama followed by 5 Surya Namaskara As and Bs once or twice a week really gets no sympathy in these quarters.
After sun salutations come standing postures (sometimes within freestyle sun salutations), then back bends, then seated forward bends, sometimes seated twists, then closing inversions, then supine spinal twists, followed by pranayama and savasana. That is my recipe. It is neither secret nor trademarked. It is a combination of ashtanga sequencing and basic Integral Yoga sequencing, as my students are not ashtangis (most don’t practice more than a few times a week), and I am not an ashtanga teacher.
Occasionally I teach more than one pose in succession on each side, but if I do, they are usually all standing asana. None of this standing, bending, sitting, reclining on one side of the body, then back up to stand for the other side. It’s just not right. Why?
Well, for one thing, as the NYT tells us, static stretching before using the muscles strenuously is not a good idea. It weakens them in the short term. For example: lying on the floor for ten minutes in hip openers and quad stretches then hoisting back up for a standing sequence culminating in Svarga Dvidasana (Bird of Paradise). It’s hell on the hips and quads. You might not notice this at age 22, or if you lean toward strength over flexibility, but the rest of us do.
More traditional sequencing understands this (by traditional, I mean it’s been around more than fifty years. Not 5,000. Fifty). How do we begin class? At least ten Surya Namaskara (Sun Salutations). What are Sun Salutations? Dynamic stretching. Followed by standing poses and back bends (usually on the abdomen), which are the most strenuous and strengthening for the muscles, and as the research of the last few years indicates, should not be done after static stretching. Finally, seated forward bends, and other supine (lying around) asana, which we hold for a minute or two. These are static stretches, and we do them last.
At a party recently, I overheard one yoga instructor telling another, “Yeah, she has really creative sequencing.” They teach in another tradition, which apparently values funky choreography and changing things up. This tradition is in the hatha-vinyasa family, so it can be very confusing to the dabbling practitioner. You can really never be sure what you’re going to get in such classes, as my classes, too, are hatha-vinyasa. This is why it’s a good idea to find one tradition and one or two teachers and stay there. While funky sequencing can certainly be fun, I’ve found that at best, it isn’t much different than a work out and at worst, my muscles are ruined for days or I feel jacked up from lack of calming asana toward the finish.
More important than stretching trends are the energetic properties of the asanas. Wha? I usually spare you such discourse, but not today. Moving around has a certain effect on the body-mind. As do standing asanas, backbends, forward bends, and so on. Good sequencing is organized with this in mind. A gross simplification: Standing poses ground, energize, and focus the body-mind. Back bends stimulate and energize. Forward bends calm and soothe. Inversions, once mastered, are both stimulating and soothing. Hopefully you get the idea. It’s an important one.
A related aside: If you wonder if you should workout before or after yoga, the answer is before. Apply lessons learned above.
how to work toward padmasana: lotus pose
So you want to do padmasana. Because like headstand, lotus pose is an asana that comes to mind when people think of yoga. And for good reason. It’s one of the fifteen poses mentioned in the 15th century text, the Hatha Yoga Pradipika, which makes it …
how often should I practice yoga?
Why not everyday? Because yoga is not my life, you say? Oh. Okay then. The answer varies.
Yoga? But I’m Not Flexible (Beginners)
When I first practiced yoga, it was very sporadic. Probably not even once a week. Are there any benefits to practicing once in awhile? Yes. Most people feel good during or after yoga, if not both. This goodness can help a person decide to do more yoga. Long term benefits to sporadic practice? Probably not.
Some types of yoga, like ashtanga, require practice at least four days a week, beginners included. But if you are totally new to yoga, your ashtanga practice will only be about 20 minutes long. Practicing sporadically will only frustrate you. In fact, any highly vigorous (or heated) yoga done sporadically is going to leave you sore (or nauseous) and wondering if it’s right for you.
If you are still at the dappling stage, I recommend a basics class in a gentler style. You can find this in classes called or studios that offer, for example, Integral Yoga, Kripalu Yoga, Sivananda Yoga, Iyengar Yoga, Gentle Yoga, Hatha Yoga, and Viniyoga. There’s less chance of strain or injury, and it will give you the taste and foundation you need to do more. It is an untruth that yoga is for flexible people. It increases strength and flexibility, but that’s not the point.
An aside: when you meet a yoga teacher in a non-yogic situation, please do not announce your inflexibility to him. I mean, think about that for a moment. Really. (Up next, an essay about what not to say to yoga teachers in social settings.)
I Like Yoga, But I’m Really Busy (Advanced Beginners)
Okay, then once a week. But keep with a basic style, or Iyengar. I have students who practice only once a week, and while there is some minor progress in their asana, they are almost starting from square one each week. Twice a week is better. I do see marked improvements in my undergrads, who meet twice as week over a semester. Also, they are spring chickens and their bodies are quick to learn. My older students, even mid-20s, make less progress at that frequency.
Should I Be Doing Headstand Soon? When Can I do Headstand? (Intermediate)
To see real, long term benefits of yoga, I find you need to practice 3 times a week, minimum. It’s difficult to meet your body and notice what is going on if you practice less often. Practice does not have to be a 90-minute class. It can be 15 minutes of practice at home or in an office. A few sequences are posted here. These are meant to supplement classes, not replace your teacher. Yoga is best learned directly from a teacher, not videos, books, blogs, or podcasts. They can help supplement your practice until you’re ready to practice on your own without them (which is about now, at the intermediate level). If you practice three times a week, you will start to notice a difference in your body, your yoga, and hopefully your mind. And get over headstand. It doesn’t matter.
Yoga Dilettante! (Intermediate-Advanced)
You practice 5-7 days a week. No less. Please understand that advanced yoga is not back flips or contortions. It could be 60 minutes of ardha padmasana. This frequency is open to any level, though beginners should be cautioned against an over-zealousness that leads to burnout. If you practice this often, you will progress. 
You will also suffer ego trips and spiritual materialism, but that’s part of the practice. Notice and cut it out. No one’s style of yoga is the best style of yoga, and because you’ve dedicated over ten hours a week to your ma
t doesn’t mean you’re a better yogi than someone who’s never seen a mat. Nor are you superior because you don’t go in for an impressive asana practice but sure like to meditate.
Committing to something like an ashtanga practice is a major time commitment, but with that practice “all is coming,” as K. Patabhi Jois liked to say. The one thing that truly amazes me about ashtanga is what dedication and commitment can bring. This is true of any practice. Have fun.
basic pranayama for beginners : प्राणायाम
Dear Students, Pranayama is the key to your practice. The breath is it. I often say “yoga and meditation” because in the West, yoga is considered to be something apart from meditation. It is not. Likewise, pranayama is no less yoga than asana (physical postures). …
yoga etiquette 201
Yoga Etiquette 101 covers the basics of getting to the mat. This will get you through class and out the door. Keep in mind that it’s not the end of the world if you transgress once in awhile. It happens to everyone. But do avoid …
yoga etiquette 101
Like most subcultures, yoga has an unspoken etiquette. When it is spoken, or posted on signs in studios, it’s often ignored. Who reads signs when they could read a flirtatious text on their phone? Probably the person trying to get by, annoyed that someone is blocking the hallway, texting, totally unawares. But she already knows that phones, by now, should be off.
In some ways yoga etiquette is obvious and commonsensical, but perhaps not so to the newcomer. And perhaps not in a world where someone is driven to design subway etiquette signs. In the beginning of the semester, I find myself frequently explaining matters of yoga etiquette. I remind myself that these behavioral codes may not be obvious to everyone, especially in a gym.
Because my teaching manner is very direct, I’m sure I startle students who expect a yoga teacher to be nice at all times. Yoga is not about nice, or about love and light. (Yes, love is part of the equation. But we could also call it emptiness. Emptiness and dark. That’s for another day.) In fact, yoga is etymologically related to “yoke,” with all its implications.
As a yoga teacher, I am responsible for creating a space for students, and I am a bit of a mama bear about this space. Most find I am incredibly nice, when these codes of conduct are not transgressed. Some guidance:
Arrive On Time or Early
When someone comes into a yoga class late, it disturbs the class while he comes in, put his stuff down, gets props, and finds a space—if there is a space. If not, everyone has to rearrange. He literally disrupts a mood in the room, and no one appreciates it. It is difficult to settle into a class when people are sending beams of anger.
Choose an Appropriate Level Class
If you are totally new to yoga, start with something for beginners. If you aren’t sure, call and ask questions. When you take a class because it fits in your schedule rather than because it is appropriate for your level, you run the risk of confusion, injury, and general unpleasantness. A teacher cannot water down a intermediate class because one student can’t follow, nor can he break the flow of class to teach you what the other students have already learned. It’s also annoying to everyone if you just do your own thing, either because you can’t do what’s being taught, or you’ve deemed it too easy for you. (There is a difference between modifying poses to your needs and creating your own little sequence. More on this in the next post.)
Sign in
How you pay for class and sign in varies greatly by studio. Before you set down your mat and settle in, make sure you are properly signed up. If you aren’t sure what the process is, ask someone. Don’t assume you can take a class if you aren’t signed up for that class. It puts the teacher in the uncomfortable position of telling you no, especially because, unless it’s her studio, she doesn’t make the rules.
Turn off Gadgets
I suppose it was inevitable, but last year it happened. I had a student text in class. She was in setu bhanda. I was flabbergasted. My eyes got big and wide and I shook my head at her. When she didn’t stop I added, “That is not appropriate.” Yoga is about awareness. Awareness requires discipline, and separating yourself from your phone for an hour is one place to start. If this doesn’t interest you, try spinning. At the very least, have respect for others. The yoga studio is one of the last spaces left where we are free from soul-crushing electronic disquiet. If you cannot be away from your phone for the duration of the class, don’t go. Don’t use your phone in the changing room or lobby, either. This is the policy at most studios as it’s disturbing to those around you.
Cleanliness is Next to…
Hygiene is such a big part of Hindu culture (from which yoga comes) that there are myriad rituals around it. Cleanliness is a big deal, and as well it should be. Did you know that you are meant to shower before, not after, yoga? It’s important that you, your clothes, and your mat be clean. There’s nothing wrong with sweating in class and the smell that may come with it. It is the stale odors that are objectionable.
Leave Your Shoes Outside
Take your shoes off and leave them outside the studio, or wherever you see shoes stored. Even if the class is in a space not exclusively designated for yoga, note what others are doing with their shoes and follow suit. Why? Because they are so filthy (especially in NYC) that there are symbolic rituals around them. In many cultures.
Wear Clothes
Cover up. You’d be surprised what can pop out in an up dog or revealed in down dog. In fact, try them in the dressing room before you buy. Pants that seem opaque in the delicate lighting of your home may well not be in the gaudy florescence of a gym. This is not a judgment about your sexual availability, nor is there judgment if your velcro fly rips open in a down dog assist and your pants come off in my hands (happened). It is simply about keeping distractions to a minimum. I prefer guys keep their shirts on. Women do. That said, your comfort is important. For more info on what to wear, try: yoga :: what to wear? and what to wear for yoga.
Pipe Down
When you enter the studio, please quiet down. This means don’t bang the blocks, whap the mat down, or yell across the room to a friend. It also means begin to draw your awareness in. Notice the light, the sounds, the temperature, your mood, your energy level, your breath. Give your full attention to yourself, by which I don’t mean getting your space before that new guy does (see next post). Begin this transition when you take your shoes off, and stay with it until the end of class. Not only is it impossible to do this if you are chatting with a friend, but it is impossible for those around you, as well. Even if you aren’t interested in yoga, please be respectful of those who are. Don’t chit chat until class ends.
Out of respect for your eyes and time, I’ll cover the second half in the next post on Wednesday.
art & yoga: photography as a daily practice
Photography has always been something that brings me into the moment (except, perhaps, the few years I worked full time as a photog). It also makes me happy. Seeing something that strikes my interest and playing with it via the camera brings me joy. I’ve …