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Refining Our Hearts

Samskara can mean many things, in this sense it means the process by which we refine something. Move from the grossest sense to its essence. Samskara is a methodical practice, like refining a diamond from coal.

Vikalpa means the way that we see the world.

Here he has applied Vikalpa Samskara to the loops! These secondary currents/refinements that enhance the UPAs.

Back body=inner transformation
Front body=outer manifestation
Initiate from back body, but don’t forget front body!

inner edge of foot=universal
outer edge of foot= individual

from Paul Muller Ortega, description of Vikalpa Samskara

“Vikalpa Samskara reveals the sequence of liberative attainments, of penetrations into the meaning of anything whatsoever, beginning with contracted, unclear and limited states of awareness and thought, it leads progressively and systematically toward the liberative attainment of both the most clear, expanded and refined levels of thought.”

DOWNWARD DOG

kidney loop

  • puff kidneys up, top of sternum moves down toward belly
  • kidneys lift you forward to plank

thigh loop

  • tops of the thigh bones move back in space
  • firm DOWN the back of the hamstrings
  • lift forward through top of shin bones
  • quads reach up towards top of thigh bones
  • this resets the femur back, ending at the top of the thigh bones

LUNGE

pelvic loop

  • inhale back thigh up
  • tuck tailbone strong under front seat, like putting a stool under your butt
  • front belly lifts away from front thigh
  • pelvic loop has to move faster on that front leg

HANDSTAND

kidney loop

  • fingertips to wall, kick up
  • bring kidneys to wall, sternum lifts up towards ceiling

PIGEON PREP

inner spiral/pelvic loop

  • lift back knee up, inner edge of leg widens out out out, outer hip of back leg rotates around to floor
  • lower knee, tuck tailbone, belly lifts off of front thigh

VASI PREP (SIDE PLANK)

  • hips stay facing the side while heart spins up

USTRASANA

  • press toes into mat (like reverse ‘lift and spread toes’ in tadasana)
  • look down at thighs, top of the thigh bones move back, tailbone lifts up to pubis
  • puff up kidneys, sacrum flows down, head of the arm bones back, heart forward, reach back

HAPPY BABY

  • hands give active muscular energy to legs by drawing outer edges of feet down
  • organic energy reaches up through inner edges of feet, big toe mound

From Sianna’s teacher training

ANKLE LOOP

Review: Ankle loop starts in the core of the ankle, flows down the back of the heel, comes up the middle of the arch in the foot and enters at the front of the ankle/base of the shin bone. Ankle loop roots the back of the heel down, lifts the arch and takes the base of the shin back. This creates length in the back of the ankle, as compression there can be a problem for some.

Poses: Uttanasana with a Blanket Roll, Malasana

-teach utt on blanket roll as a contrast to reg utt. bring them in, then step ball mounds onto roll, add muscle and organic energy, then step off and feel the difference

-for malasana have people bring a folded blanket under their heels if their heels don’t go all the way down, also make sure that their knees are facing the same direction as the toes (people with tighter hips can bring the feet wider apart and might even turn the toes out, so knees will face out too)

SHIN LOOP

Review: Shin loop starts at the top of the shin bone, flows down the back of the calf, through the bottom of the shin bone, and then back up the front. It brings the top of the shin bone BACK and the bottom of the shin bone FRONT.

Poses: Parsvotonasana with a Blanket Roll, Trikonasana

-in parsvo, lift and spread the toes, and drag the heel back to create shin loop. Bring the hand to the back of the shin and press it forward. Then create muscle energy to keep the shin in place, release the hand.

-in trik, remind people of what it felt like to have their hand pressing their shin forward. ask them to bring that energy now to the front foot, as they drag the feet toward each other.

THIGH LOOP

Review: Thigh loop begins in the centre of the body, in between the navel and the middle of the lumbar spine. It travels out at the base of the sacrum, flows down the back of the thigh, and brings the bottom of the femur/top of the shin bone forward, then travels back up the front of the thigh and enters back in at the navel. It has the effect of rooting the femur into the hip socket, though the loop itself arises from deep inside the body, rather than starting at the top of the thigh bone, which is a common misunderstanding.

Poses: Downward Dog, Prasarita Padotannasana

-in DD, squeeze the shins in, keep them squeezing and then root the femurs back into the hamstrings

-in prasarita, root the top of the thigh bones back

PELVIC LOOP

Review: Pelvic loop begins in the same place as Thigh Loop (core of the pelvis between navel and mid-lumbar) and it travels down the back of the buttocks, comes in and forward at the pubic bone and enters at the navel. It has the effect of drawing the flesh of the buttocks down, lengthening the low back and lifting the low belly. Hmmm, i am confused about this because it seems like pelvic loop and thigh loop overlap. Need to look this up in the manual, not sure if I have it correct.

Poses: Cobra, Anjaneyasana

-in cobra, root the tailbone, lift the low belly and feel the flesh of the buttocks flow down

-in anjaneyasana, possible adjustment, stand behind and root the hips down (OE)

KIDNEY LOOP

Review: Kidney Loop has the same origin as pelvic loop, it flows back and up and enters at the bottom tips of the shoulder blades and flows down the front of the belly, entering back in at the navel. It has the effect of puffing up the kidney area, and making the front of the torso softer as the belly flows down.

Poses: Parsvakonasa, Bakasana

-a way to come into bakasana for people who are less open in the hips – start in uttanasana, place hands a bit forward, bring feet together, lift the heels, widen knees, and bring the mid shin as high up on the upper arm as possible. then lean forward. this is more accesible for people who find it hard to come into a full squat.

http://www.yogaglo.com/online-class-336-by-Tara-Judelle-on-Anusara-in-Hip-Opener.html

Love this grounding class. Subtle awareness of organs bring us out of the thinking mind.

Tara’s cues I love:

– lean back into the support of the back lungs.

– jumping up to utt- soft heart before jumping so you center in heart focal pt

– tailbone anchors down like a rutter

– expansion of inner body out towards outer body

– dog- limbs move in opposite directions to make for great expansion of trunk.

-plank- back body magnetized to ceiling

– hip openers teach you process of taking on any intense experience and staying with your own inner peace. organs are peaceful.

– ME- intelligently organize muscles to shape the matrix of the skeleton

– being mind- when the thinking mind see’s a white wall, it is like 3 yr old saw a white who has a crayon- color all over it. the being mind can just see the white wall and let it be.

– pause, breath, harmonize

– in prasarita- pull feet in, feel inner thighs fire. pull feet out, feel outer thighs fire. pull feet back feel hams fire, pull feet forward, feel quad fire- this is ME on all four sides

– santosha= peace, natural state of being. yoga bringing us back to natural state.

– as you breath into the back of the lungs notice, how does that shift your experience?

– agnistombasana + twist= yum!

– not measuring against another but coaxing yourself into a deeper experience.

-how do we find being inside of ourself?

– really appreciate seeing people’s patience with their bodies. How we are with our bodies is an indicator for how we interface with everything else.

– set foundation cue- “organize feet’

– if our practice simply restores us to the ground of being… to that feeling of peace and wellness, it is a good practice. So to that grounding supportive energy please bow.

Sequence

  • dog pose
  • lunges
  • SN x 5 (just utt, plank, chat, cobra, dog, utt)
  • parsvok stance with hands down to inside- big IS
  • Triko> prasarita> triko
  • dog leg lift
  • warrior 2
  • road kill pigeon > x-pose
  • anjaneyasana
  • parvritta parsvo – twist originates in organs)
  • pigeon
  • thread the needle in pigeon
  • agnistombasana
  • paschimott
  • janu shirsh twist
  • pasch
  • hug knees in
  • savasana
  • meditation

from Betsy

Theme – drawing into your power to make life affirming choices. Drawing in to trust your guidance, you can figure it out and you’re being supported. Extend and share it generously, shine out.

You are a unique manifestation of consciousness. You are powerful to make choices, shine out be authentic.

Action- Kloop and OE

KL- buoyant in back body, use power in front body to connect with universal. Use individual to serve universal

Back body represents- bigger energy, kula, that what we cannot see, support

Table- wrists in front of shoulders if any wrist/shoulder problems.

One legged dog- take both thighs back, seat femur, without lifting foot

Slouch exercise- partner slouch like a teenager. Assistant press down on shoulders- imagine this is a stressor, align and press again.

–       great to use for first class- don’t teach KL- explain this is optimal blueprint, powerful yet at ease at once. This is goal of yoga, this is why we align in yoga.

–       inhale into your back body to remember you’re connected to a bigger energy

–       DFD- fire hydrant (or in table for beginners), full kidneys

–       Pigeon

–       Utkatasana and fists> vira 3

–       Side note- erving dardick looks at heart rates and those in best shape can go up and down easily, trains parasympathetic nervous system- make waves in classes

–       Standing hip opener at the wall, one leg high, wrap

Limiting factors for arm balancing:

–       hip flexibility- can’t get leg high enough on arms

–       eka hasta bhujasana- leg over shoulder pumps to get lubed up! Float kidneys back

–       assist- hold arm under leg so it can’t slip, and then hold toes with other hand

–       other option- wrap strap around arm

–       asa vakrasana – crocked in 8 places pose- leg over shoulder, opt arms straight or chatt arms

–       bakasana- like a bird puffing to lift off a branch, draw little toe back (shins in)

–       helper- 2 blocks lifts the floor, good esp if ppl have short arms. Lean over to engage abs and activate kidney loop.

–       Back body philosophy- hidden/universal, breath into back body, lift heart- KL and SP pulsation.

–       Titibasana- if they can do upavista well

More on Themes:

–       they take practice!

–       Keep it simple in the beginning, stick with one heart qual not pulsation.

–       Integrity, compassion, love, trust, sensitivity, joy, worthiness

–       Theme is an explanation of the heart quality- gives meaning to it.

–       What’s my message, what am I trying to offer? Sometimes have to get on back for it to become clear as you practice. Embody it! 

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