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Yoga For Performers Class 2

Heart Quality: Fullness and Expressiveness

Action: IBB (side body long, head of the arm bone back)

Pinnacle: Ardha Chandrasana

Theme: Adding brightness to our creative work – Being aware of the importance of our attitude and intention

focus:  – review Setting the Foundation, Moving with the Breath

vocab: -head of AB, review IFM, SB, BTM, COH, kidneys

Attitude changes everything – not just a trite slogan but a testable truth! Today we are going to be focusing on attitude, looking at the way our energetic attitude can transform our practice of yoga and our creative work. In Anusara Yoga, attitude or intention is the most important aspect of the practice – it’s what gives the movement meaning. It gives us a reason to keep doing it, aside from just fitness. We learn the poses and then through our attitude and intention we learn about ourselves.

The action we are going to work on today is called Inner Body Bright, which I love, and it it is an attitudinal shift as well as having physical characteristics. It’s the first thing we do in a pose, we brighten from the inside and we remember our intention. And we carry that through the whole pose. And as we learn what that feels like in our yoga poses, we can begin to bring that brightness, that sensitivity and awareness into our everyday lives, into our creative work.

So today I want you to connect to a specific area of your life that you want to add an attitudinal brightness to. Maybe it’s a specific creative project you’re working on. Maybe it’s a relationship. Maybe it’s an area of your life, like your relationship to your body, your job, maybe it’s a challenge – you could be feeling a lack of creativity or inspiration. Whatever it is, choose something specific, and really connect to it. And through the class, we are going to focus on adding brightness to your poses and to that specific area of your life. We’re not trying to figure anything out with our intention, or fix anything, we’re just trying to be more aware and approach those areas with a softer, lighter attitude.

Centreing: Soften your skin and feel yourself release down into your seat. Take a few moments to connect with your breath – the gateway to the present moment. Remember your intention from last week – what are you hoping for from the session? Softening into that, connect to a specific area of your life that you want to add some brightness, some luminosity to. It could be part of your creative work or another part of your life. When you have the area clear in your mind, rest around it. Return your focus to the breath and start to breath into it. We are not trying to fix anything, we are just changing our approach.


Warmups            7:10

  • sun breaths and folding (tadasana to uttanasana)
  • utt shoulder stretch>DD>dolphin
  • DD – fire hydrant
  • SN – straight leg lunge, full stretch
  • SN – crescent lunge>runners stretch, gentle twist

Teaching Action            7:25

  • IBB demo

Gather around. Today the action is IBB, physical components of that are lengthening from waist to armpits, the heart lifts and the head of the armbones pin back. It’s also an attitudinal shift – we energetically soften and open, we make more space in our body to approach the pose.

Biomechanical as well as attitudinal – keeps us safe in every pose.

Try in tadasana – contrast.

  • See the contrast in plank (Demonstrate – sagging, crunching in back vs. inner body lifting, integrity)  Now everyone try that standing, pretend you are in plank, let body sag, now, (instruct actions of IBB) feel the difference.

Standing Poses            7:30

  • Vira 1 with thumbs hooked, really get experience of IBB
  • Utkatasana > prayer twist
  • SN – prayer twist lunge>DD>side plank>prayer twist lunge
  • Parsvakonasana>Trikonasana
  • Trikonasana with partner (one hand on hip rooting, one hand on top of head, extending out – really focus on action of lengthening out of waist, fullness of torso, extending through head)
  • Tree
  • Pigeon Prep
  • Trikonasana > Ardha Chandrasana

Cooling            7:50

  • Upavista Konasana
  • Ardha Matseyendrasana
  • Setu Bandha
  • Thread the Needle
  • Upavista Konasana

Savasana            8:05


“Everything that has ever happened to us—our birth, the fall from a tree at the age of six, our thoughts, feelings, what we eat, the climate we live in—is inscribed upon our body, creating a living archaeological record. When we develop an awareness of the interior movement that permeates the body, we gain access to the movement of our minds. Yoga is a means of revealing our connection to this natural wisdom.” (83).

84- objectification of the body. State of dissociation. “Physical fitness” – focuses on superficial appearance of body- armouring of the body “causes a numbing of the subtler sensations and feeling and, not coincidentally, dampens any possibly awareness we might cultivate of deeper body systems.” (85)


85-6 “Instead of directing the body as a separate entity, we relocate our minds within our body and begin to listen to the nonverbal, nonmental information contained within the soma. As we give our full attention to every breath, movement, and the subtlest of sensations, the body becomes mindful, the mind becomes embodied. In so doing, we directly experience the body as an opaque form of consciousness, and we start to see the intimate relationship between the contents of what we think, feel, and imagine and our physical reality. In this reconciliation between body and mind we begin to experience a unitive rather than divisive state. This is what distinguishes the authentic practice of hatha Yoga from mere stretching.”

–       imitations of the outer world  in asanas- creativity, discovery of origins of movement and original meaning of gesture (87).


“when we first enter a posture we are met by our ability of inability to take on this new form. We feel all the palces where we hold tension. These areas of accumulated tension represent the repetition of our ideation process, that is, our thoughts, fears, tensions, and anxieties conalescing into distinct patterns of tension and form our unique individual posture or attitude of life.

… Our idea of how pleasant it will be to take a Yoga class often meets reality the very first time we bend forward and feel the excruciating pull of our hamstring muscles. If this were all that happened, there would be a high attrition rate indeed, but fortunately we have the opportunity to go a step further by entering into a dialogue with this tension.” 88. Learn to breath into tension…

“As we become adept at uniting our breath, body, and mind into one action, we become intimate with the natural rhythm of life as it arises out of stillness, manifests into form, and then dissolves back into stillness. We start to become comfortable with the fact that everything is changing and in flux and that we can ride this fluctuation skillfully. We also begin to understand that as sensations, thoughts, and feelings pass through us, they need not solidify. They need not bunch up inside us as knots of tension. We can be a person who occasionally feels tension rather than a tense person. That is, all of these passing sensations need not concretize and fuse our identity. As we become more accomplished, the body consciousness becomes more malleable, able to adapt and assume whatever expression most skillfully serves the moment.”