Spring flow

Spring is finally here and I couldn't be more ready for some warm weather, late sunsets and the promise of change. I'm in the first week of doing a 40 day journey with two of my girlfriends. In these 40 days we practice yoga daily (something that was pretty easy for me to do), we eat clean and according to what the body needs not just what it wants, and we meditate daily. This has been a hard thing for me to get into, but I'm slowly starting to appreciate it more. I'm a true vata/pitta in doshic speaking. I like to move, I'm airy and often a little flighty, I forget to eat, and sometimes have a hot temper (OK there is a lot more to me and the doshas but you get it). Meditation has been forcing me to consciously slow down and actually stop. It's been good to show myself what I am capable of and how reinvigorating it can make me feel. While meditating and focusing on taking things back to the basics I've been thinking about what spring is to me beyond the warm weather and the flowers blooming. Spring really is about allowing change and creating space. It's the opening and beginning for so many things, but also just another part to the cycle. It will come every year, although sometimes later, we can count on it to bring the change. Spring makes me want to twist. I want to rinse out my body, clear it of the crap and get ready to invite new sensations. This flow gets my core warmed and lets me feel that lovely detox from wringing out the spine and joints while keeping me focused on continuing to let my heart shine. 

Warm up > Sun A
Chair > Flow > Crescent > Crescent twist > Crescent > Flow
Forearm plank hold 15 > Side plank hold 30 > Forearm plank hold 15 > Side plank hold 30
Childs pose > Table Top intoCat/Cow > Down Dog
Chair > Chair Twist > Flow > Crescent > Step foot in Pyramid > Step to top > Do other side
Chair > Chair twist > Revolved Crescent > Crescent > Flow
Low lunge > add in quad stretch > Low lunge > add in twist > pop back leg up

Crescent > Flow > 3 legged dog > flip dog

Chair > Crescent > Warrior 3 > Crescent > open up 1 breath > Flow
Chair > Chair twist > Side Crow
Pashimo > Janu > Bridge > Wheel > Shoulder stand > Plow > Happy BBY > Savasana

Injury

Alright, here's the truth...I think I'm actually suffering from an injury. WAMP WAMP! Ok, not like a really big one (I don't think) but I'm like 90% sure it's there. I can feel it when I'm in Warrior 2 for too long on my left side, or if I come down into Extended Side Angle. Its not a super sharp pain, but I can definitely feel it, almost like maybe all my other muscles around my butt cheek are working way harder than they normally would. It sucks. It like really sucks. I like most other yogis love to mess around, take my postures and practice further but lately I find myself backing off. Opting out of the deeper binds or even skipping a peak posture all together. 

It's been really humbling for me. I have progressed rather quickly with my practice and this silly ouchy is really getting in the way of me moving forward...or is it? With having to slow myself down and actually listen to my body be like "yeah right girlfriend, maybe you used to do that but not today" has brought a whole new element and awareness into my practice. It's forced me to use my breath a LOT more. I'm that student next to you in class that's really using my full inhales to get into posture and I'm slowing down my exhales so that I don't rush myself through a posture and aggravate my hip. It's forced me to be aware of my side much more and now is asking me to practice what I preach- listening to your different sides and honoring them equally. Damn taking my own medicine can be a real kicker sometimes!

I'm seeing a few massage therapists in the next few weeks to see if I can get some answer about what's going on in my body, but until then. I'll just be over here breathing and reminding myself that each posture will come...on it's time line, not mine.

Toe Stand Flow

When I went through teacher training the flow that we learned included a vrksasana variation that included toe stand. I used to think folks that took the variation were nuts! How in the world would I ever balance on my little toes? Through 10 weeks of practice I finally started adding it to my own practice. Although I don't often take it in class these days, I thought it would be fun to teach class around it. 
I started with a 7-9 minute warm up including child's pose, some side stretches and light warming up of the core before a few rounds of Sun A. 
Utkatasana > Flow > Crescent lunge > Twist open > Crescent lunge > Warrior two > Reverse warrior > Flow
Eagle > Intense side stretch > Turn to right > Wide leg fold > Walk hands to the back > Flow Same side and then do the left
Crescent lunge > Humble x 3 >  Step feet together > Half lift > Come to squat, squeezing in knees with arms > Hands to heart > Squat twist > Side crow > Flow and move on to other side.
Hop to tadasana > Standing splits > Leg through > Skater pose > Janushirasana with twist > Baby wild thing > Janushirasana variation with leg up at hip > Roll back to Flow > Second side
Tree pose > Warrior three > Crescent > Warrior two > Reverse triangle > Flow
Tree pose > Intermediate > Toe stand > Tadasana > Other side.
For cool down I would do a little pigeon, some forward folds and some spinal twists. 

Dancing Warrior...Aly Style!

I've been teaching a little more in the last few weeks and lately I've been feeling like Sun A and Sun B are just getting too typical for some of my classes. I can see my regular students going into auto pilot before I've even said "half way lift." To change things up I've been working on a little dancing warrior flow that I'm integrating instead of Sun B.

Here's the break down: 
Two 1/2 Sun A followed by 2 full Sun A salutations (workshop chaturanga on the first full Sun A)
From Down Dog
Warrior 2
Extended side
Reverse warrior
Half moon (second set add bind)
Warrior 2
Reverse
Flow