Yoga Vermont Instructor Course Blog: March 2010

Ashtanga Vinyasa Yoga as taught by Sri K. Pattabhi Jois of Mysore, India was for many years transmitted primarily in a manner known as the Mysore style. In this style of learning Ashtanga Vinyasa Yoga, the student is intoduced to the practice at a pace that is suitable to his/her current abilities.

Ashtanga Vinyasa Yoga consists of a series of postures (asanas) linked by breath-synchronized movements (vinyasas). Every movement happens on a prescribed inhale or exhale. The breathing is done through the nose with a slight constriction at the base of the throat creating an aspirate sound (ujayi pranayama). The practitioner also maintains the engagement of muscles at the root of the pelvis (mula bandha) and the lower abdomen (uddiyana bandha). Accompanying these techniques is steady gazing toward specific points (drishti) while in the postures and while moving into and out of them.

This style of yoga is often described as a moving meditation. This meditative state of being is most easily approached when there are less distractions drawing the senses outward. The techniques mentioned above are useful tools in facilitating the withdrawal of the senses (pratyahara) and in approaching the one-pointed state of mind (ekagrata) that is possible through the practice of yoga. But to truly make space for this inner journey to occur, the practitioner must learn and know what to do so he/she may practice in a way that is conducive to the meditative state.

Ashtanga Vinyasa Yoga is a standardized system. The sequencing of the postures for the various series is always the same. This makes it learnable and knowable. The sequence unfolds in such a way that the earlier postures and movements open the potential to practice the later ones. The entire system has the potential to facilitate an ever deepening journey inside the being of the practitioner to gain a greater understanding of the mind/body matrix.

The Mysore Style Practice method offers an extremely effective way to learn and practice Ashtanga Vinyasa Yoga. Students are taught on a one-to-one basis at a pace suitable to each individual. The practice space is filled with the sounds of deep breathing and movement but with very little talking. A quick word may be exchanged here and there and instruction is given to individuals about how to do new postures but the teacher does not lead a “class” per se. This allows the practitioners to focus inward instead of being constantly drawn outward by the sound of the teacher’s voice. At the same time It can be much easier for the teacher to be attentive to individual students when he/she is not also trying to talk a group of people through the practice.

For people new to Ashtanga Vinyasa Yoga, the idea is to learn, step-by-step, the ins and outs of the practice. Understanding the concepts of ujayi pranayama, mula bandha, uddiyana bandha, drishti and vinyasa are key. From there the physical movements and associated breaths and gaze points are learned and practiced, starting with Sun Salutation A (Surya Namaskara A). Once this is understood, it is time to learn Sun Salutation B (Surya Namaskara B). The standing sequence comes next, followed by the seated sequence and the closing sequence. The student is taught more and more of the series as he/she is able to memorize and perform each succesive posture (asana) and the breath-synchronized movements (vinyasas) that link them. This is most easily done if one commits to a daily practice routine.

A wonderful thing happens through the repitition of the movements...muscle memory. The more often the sequence is practced the more natural feeling it becomes. By learning and knowing the sequence, the practitioner is able to gain more independence from the teacher over time and in turn the practice itself serves as a teacher. But it is important to learn correctly so that these repetitive movements are done in a way that help to strengthen the body rather than weaken it. Some knowledge of anatomy and how the muscles and bones align in the postures can be quite helpful in facilitating a safe/effective practice. This information can be shared as well.

Experienced practitioners will have the opportunity to refine their practice. The hope is to offer a quiet space where you lovely yogis and yoginis can flow through your practice and explore deeply your minds, bodies and beyond. I will be there to assist you in your asana practice and offer advice as needed. I feel it is my role to help you when you need but to also stay out of your way so you can explore the depth of this practice.

This is also a great opportunity to learn the Intermediate Series posture-by-posture as you are able. Intermediate Series is a wonderful compliment to the Primary Series. Mysore style practice is the easiest and safest way to approach the postures of this series. A thorough understanding of and ability to perform the postures of Primary Series is a general prerequisite for the learning of the Intermediate Series. When you are able and open to learning this series, I will help as well.

These Mysore sessions will be from 6:00am-8:30am at the downtown studio every weekday except New Moon and Full Moon days (these will be posted on the door and online). This does not mean that you need to show up at 6:00am and practice until 8:30am. Each individual’s practice will be as long as it needs to be each day. Some people will start at 6:00am, others will begin later. Everyone will finish by 8:30am.

For newer practitioners the practice may not require as much of a time/energy commitment as it will when the individual’s practice develops. For example a beginner may only be practicing 30 minutes each day at first. This person could come to the Mysore practice session any time before 8:00am and still have time to do his/her complete practice for the day. Students who need more time to practice should arrive earlier so as to have enough time to complete their practice without feeling rushed to do so.

We will recite the opening chant at 6:00am. Anyone who comes in later may chant inaudably to themselves before beginning their own practice. Just walk into the room quietly, check in with me if I am available, set your mat up in an open space and begin your asana practice.

We will recite the closing chant at 8:30am. If you finish earlier you may chant inaudably to yourself at the conclusion of your practice. Then quietly gather your mat and belongings and venture into the world to enjoy the rest of your day.

The best way to take advantage of this opportunity is to buy a month pass for $130. I encourage you to do so. This will help to nurture a daily practice routine. I will be be there to facilitate your practice. I will be better able to serve you if you practice with me regularly. You will have a better understanding of your own body and its abilities/limitations through daily practice and I will be able to work more effectively with you by also knowing your body and its abilities/limitations. This familiarity will allow us to work together more easily.

Drop-ins are welcome and cost the same as a regular class. If you already know Primary Series (or Intermediate/Advanced Series) you are welcome to come in and practice. I will assist you as I am able. I will tend to offer more physical assistance in postures to those practitioners with whom I am already familiar. As I become more familiar with you, I will offer more physical assistance if needed. I know that for various reasons some wonderful practitioners cannot commit to the month pass and the daily morning practice routine. You are always welcome to drop in when you are able. A regular practice routine is still encouraged.

I am really excited about the possibilities of teaching in the Mysore style. I have taught many led classes (a few thousand) over the course of the years and have been very happy doing so. At the same time, I have felt that many practitioners could be better served if the situation were created where they could learn and practice in the Mysore style. I love this community and this practice. I am grateful to all the practitioners who have chosen to practice with me and support this studio. You are all truly my teachers as well. I hope to see some of you bright and early to start the day off with some yoga.

Namaste,

Scott

I ran into my friend Michael Goldstein last night at Healthy Living (THE local natural foods store). Some of you will remember my story about the many crystal singing bowls photo shoot- that crystal bowl person is Michael. After a quick catch up on our lives he told me about his near infrared sauna work. Here is his website:

www.nearinfraredsauna.com

A few minutes later I had to chase him down to borrow $5 for Sabian's dinner. My wallet wasn't in my bag, Sabian was hungry and waiting for me to hand him his plate of tofu and peas and cucumbers. Michael saved the day. I found my wallet under the seat of my truck. And this morning I find myself wanting a home NIR sauna. Maybe the next experiment after raw milk. xoxo kathy