Alan's Visit to Pune Blog 2

Studying Yoga in Pune: Monsoon rain to authentic Indian food

The monsoon has reasserted  itself for most of the past week, sudden prolonged heavy showers soaking everyone and everything.  The magnificent ferns in the little park through which we walk to classes every morning appreciate it, standing bolt upright and turning a very deep shade of green.  In the evening there is an extraordinary chorus from the thousands of birds that live there too, a deafening crescendo as dusk falls.

The classes tend to have a thematic approach, emphasising the depth of studiousness that is required to explore the wholeness of yoga, through the postures. Mindless repetitions, or long holds without observation and exploration are shown to be superficial or 'pop yoga' as it is sometimes described here.

The teaching is delivered by members of the Iyengar family. Most of the classes are given by Prasant, son of BKS Iyengar, whose pre-eminence in the subject has just been acknowledged by a prestigious award from the Indian government.

By observing and experimenting with different patterns of breath, stiffness's can be unlocked and the process of internal observation sharpened.

In another class, pratyahara - the process of drawing in the senses to allow a deeper understanding of what is actually going on in a posture, was illustrated through making a sharp point about the inattentive nature even of people who are keen to learn.  In this explanation, the need for the eyes to become fully absorbed in the pose was pointed out and graphically demonstrated.

Plenty of time is also given to personal practice, as well, allowing the opportunity to put new learning into practice. This is not a place to come to be pampered and praised by your teacher, rather the onus is on you to channel the

great energy that is generated here into a more refined and profound understanding of the subject.

Incidentally, we are also learning a great deal about the reviving qualities of chai, how to cross busy Indian roads, and the culinary delights, and perils, of adapting to authentic Indian food.

Alan's first blog on his month of Iyengar Yoga in Pune, India

Cranleigh, England to Pune, India

Alan Cameron is part of Yogabody and teaches classes from time to time at Cranleigh Arts Centre. He lives in Cranleigh and is a long standing student of BKS Iyengar and a Yoga teacher. On Saturday he left for India, to spend a month doing Yoga at the Iyengar Yoga Institute in Pune. A dream come true for many. It may have been the early 1980's since he was there last.

Hot of the press- here is Alan's First Blog

We're now halfway through our first week at the Ramamani Iyengar Memorial Yoga Institute, so we're beginning to develop our 'Indian legs' and of course our yoga postures .

Settling into a warm climate allows the body to stretch more readily of course. Even the challenges of lotus and other knee bending positions seem a little less daunting! The theme of the first few classes has been concerned with working deeply from inside, often using extended exhalations to increase that inner awareness and to reduce the resistance to new movement which is often present for most people.

There are approximately 60 people in each class, but the asana hall is set out to cope well with this number. Approximately half of any given class is made up of overseas visitors - instruction is frequently given in both English and Marathi, but quick fire instructions and differing accents can lead to confusion occasionally! The atmosphere is serious and demanding but punctuated by bursts of good humour. High energy levels and humility are needed in equal amounts most of the time. It feels a privilege for me to be able to be here again.

20 minute Beginners Sequence 1 Outdoors with Instructions

I hope this sequence enables you to practice at home or outdoors with your phone or tablet. Apologies for the sound of the wind on the microphone , it comes and goes.


For those with stiff backs or tight hamstrings use blocks for the hands in the standing poses and sit on a blanket, or block for the seated poses. As always listen to your body and do not force anything.

It is not a competition with anyone or with yourself. ENJOY!

30 minute sequence- Yoga to quieten the mind & a way to manage insomnia

This sequence of Yoga Postures helps to quieten the mind. 

Maintaining the alignment and action of each asana direct your attention inwards.This cultivates a connection with the sacred space inside us that is not thought, or feeling, it is our true nature.

This yoga practice balances hormonal levels and strengthens the nervous system. It is particularly helpful for those who suffer from sleepless nights.

How to
Practice the sequence in the order that it is written. It does not matter if you miss out postures. You could add a couple of postures before the Uttanasana, like lying down leg raises, to prepare your legs and hips for the rest of the sequence.

1. Uttansasana

2. Prasarita Padottanasana

3. Adhomukha Svasasana

4. Paschimottanasana

5. Janu Sirsasana

6. Adho Mukha Svanasana

8. Supta Badda Konasana

9. Supta Virasana

10. Salamba Sirsasana

11. Salamba Sarvangasana

12. Halasana

13. Swastikasana

14. Viparita Karani

15. Savasana

Audio Relaxation Jan 2016

A Goods Night Sleep

Tossing and turning getting more agitate as your try to fall asleep. Does this sound familiar? Noises in the house become amplifed as thoughts of blame go to the person watching T. V too loud,  or your neighbours washing maching on a late night spin.

Perhaps for you it is the piercing silence that rings in your ears of hidden feelings. The echo of thoughts resound around your head. These thoughts of the day, unsettled and unsolved. A whirring kaleidoscope of anxiety, sadness and anger.

You are not along in suffering from sleeplessness from time to time. Have you begun to notice your own patterns? What are the links?  Do unsolved problems at work or in your personal relationships wake you up and leaves your staring at the ceiling at 3am.

Insomnia is the inability to get to sleep or to sleep soundly. It can be chronic or temporary lasting from a few days to weeks. The often intense rhythm of modern life keeps you in a state or arousal where the sympathetic nervous system is constantly being triggered.  Fight and Flight yet the main predator is our own negative thoughts. Even the most spiritual people have negative thoughts its just how they are filed. At night it might be helpful to notice these thought patterns and make a conscious choice to step back from the storyline, and breathe. Focusing on your breathing and your body you become present. This along with positive affirmations can make your bed time an opportunity for positive change. Cultivating body and breath awareness along with warm and loving thoughts towards yourself. Help! Mushy Alert? If the thought of sending yourself love gives you the creeps, there might be a message in there somewhere.

Creating a Routine of soothing, self-nurturing rituals before bed you can bring your nervous system back into balance and have a good nights sleep.

1. Restorative Yoga Practice in the evening. See the video.
2. Keep a Journal to express your feelings, and thoughts of the day, plus any to -do- list thoughts that come to you whilst trying to get to sleep. Just jot it down so that you can let go and relax
3. Have screen free time before going to bed. Reducing this time of stimuli can help quieten the brain and soothe the nerves
4. Create a wind-down period to withdraw your senses and shift from the busy doing state of mind to a more receptive being state of mind, This could mean dimming the lights, lighting an oil burner, washing, essential oil creams and oils for the body. An Ayurvedic tip for a good sleep is to put cold pressed sesame oil on the soles of the feet before bed. Wear socks to avoid getting oil on the bedding.
5. Mindfulness Meditation . Insight Timer is a good APP that you can get for your phone. They have led meditations which you can listen to from your phone, It also has a timer so that you can give yourself 20 minutes to sit and observe your breathing and the sensations of the body.
6. Pranayama -Yogic Breathwork. Lengthening the exhalations slows the hart beat. Find a comfortable place to lie down  over a bolster, or blankets. Ideally  the chest is elevated and open, whilst the abdomen is passive and relaxed. First observe  normal breathing in the abdomen and the chest  Second you could lengthen the outbreath by simply breathing out for slightly longer at the end of the outbreath. Keeping the throat relaxed and the tongue resting in the lower pallet. More information on Pranayama will follow in future blogs.

    

Why do Dog Pose?

I love the Sanskrit names for yoga postures. Adho Mukha Svanasana is one of the better known postures, often, dare I say it, referred to as Down Dog. Aah the sacrilige! Its like calling your beloved "the wife". Lets open ourselves to these sanskrit names after all how many times have you worked hard in the pose in class? Is not the name part of the life of the posture?

There is a Classic Book on Yoga by Mr BKS Iyengar. It is called Yoga Dipika, translated as Light on Yoga. It has 600 photos of classical yoga postures with instructions and the benefits. Here is what is written for one of the most practiced postures in modern yoga.

Adho Mukha Svanasana Benefits

"When one is exhausted a longer stay in this pose removes fatigue and brings back lost energy. Thisnpose is especially good for runners who get tired after a hard race. Sprinters will develop spees and lightness in the legs. This pose relieves pain and stiffness in the heels and helps to soften calcaneal spurs. It strengthens the ankles and makes the legs shapely. The practice of this asana helps to eradicate stiffness in the region of the shoulder -blades, and arthritis of the shoulder joints in relieved. The abdominal organs are drawn towards the spine and strengthened. As the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down.

This is an exhilarating pose.Those who are afraid to do Sirsasana can conveniently practice this position. As the trunk is lowered in this asana it is fully stretched and healthy blood is brought to this region without strain on the heart. It rejuvenates the brain cells and invigorates the brain by relieving fatigue. Persons suffering from high blood pressure can do this pose."

In the Introduction of Light on Yoga it is written that Yoga is a union of our will with the will of God. How do we get from Dog Pose to God?  More musings coming soon- still getting my head/body around this one.

JAI MA