class

Comment from last night's class...

First off I want to thank all students who come to me in a candid and honest manner.  It is dialogues such as these that spark real conversation and I am glad that students feel comfortable asking tough questions or calling me out on things I say.  

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from anonymous:

i was in your class last night - yogaworks, thurs march 1 and thank you for your teaching and passion. my one gentle comment to you - is that the point you made about the interdependence project for “young” people. i know ethan and while he is “young”, i don’t think he created this organization to exclude anyone because of their age. ethan is young but his group is for everyone and anyone interested. thank you

—> Of course…  I should have chosen my words more carefully.  I in no way meant to imply that the organization is just for young people.  What I should have been more clear about is that there is, however, a certain vibe that I feel at IDP that exudes the qualities of a “youthful” organization (active as in activism, fresh, vibrant, somewhat edgy) that i do not feel as much at, say, the Shambhala Center.  I love both centers very much and go to both for specific reasons and I have seen people of all ages at both.  Let me also say that while IDP is a relatively younger organization it is ALSO NOT to imply it is not well established, well organized, and doing very important work.  That is all I meant.  Thanks for calling it to attention.  

Class playslist: Shout out to Def Jux

Oxtrumentals

This week’s list brings out three tracks from the crates that take me back to days of hip hop yore.  Cannibal Ox was a defining sound from the Def Jux label, the same label that held Aesop Rock, Company Flow,  AND Columbus bred producer (aayo!) RJD2.  Don’t mind if I do say RJ and I went to the same highschool….. 

Enjoy, all you crazy yoga heads and others who like music that takes you there.

Click on the album to take you to the beats.
Click on #yogamusic to the right to take you to all things playlist related…  :)

playlist for week of 3/1

THANKS TO STEPH LANDRY FOR KEYING ME INTO GROOVESHARK!

Now you can download and listen to most of the music I play in class (although some is not available on grooveshark and you’ll have to find on your own!)

LISTEN AND DOWNLOAD HERE!

songs not in this mix because they weren’t available:

Damn (Marcel Remix) - Coming Home Compiled by Nightmares on Wax
Our Sorrow -Beats Means Highs by the Solid Doctor
The Deep and Slo - The Deep and Slow by Ray Castoldi

playlist for class week of 2/22

Breathe - The Cinematic Orchestra
Deadly Species - Alif Tree
If You Didn’t Love Me (Don’t Go Away) - D.J. Rogers
Sara Smile - Hall and Oates
Ya Ya Cha Cha - Lonnie Hewitt & The Little Sisters & Co.
Hung Up On My Baby - Isaac Hayes
Troubled People - The Heads of the Family
Blinking Pigs - Little Dragon
Damn (Marcel Remix) - Nightmares on Wax
See Line Woman - Nina Simone
Our Sorrow - The Solid Doctor
The Deep and Slo - Ray Castoldi

Apologies and Class!

For valentine’s day I got food poisoning which left me unable to post for a bit (sorry!)…. But I’ll be back swiftly! In the meantime, class tonight involves diving into backbends in a way that is safe and clear and in tune with our deepest center of strength… Our core. What is the core you ask? Seek and Ye shall find.

…to the sound of a luscious new playlist.

xo

Abridged class sequence to Eka Pada Rajakapotasana

Eka Pada Rajakapotasana

This sequence makes a full circle on your mat.  A mandala, a cypher, 360 degrees of open hips and shoulders. My full class adds lots of alignment cues, nuances, and options and modifications, but this is the bare bones version to try at home.  

You could also just switch sides back and forth with each of the poses, styled more classically (and some may argue more balanced) than this more progressive vinyasa sequence.   If you do want to try the vinyasa sequence all on one side, be sure to clearly watch your transitions and do EVERYTHING on the other side after you complete side 1.

1.  Lunge on fingertips, knee pressing out into upper arm.  Reach same arm as back leg forward.  Extend through this side in both directions.
2.  Parsvakonasana (extended side angle), continue pressing knee out into upper arm, top arm reaches past ear.
3.  Trikonasana (triangle), focus on rotating bottom side ribs/side to top ribs side. 
4.  Stand, Virabhadrasana B (Warrior II), 10 breaths or 60 seconds
5.  Reverse Warrior
6.  Prasarita Padottanasana C (Wide legged forward bend with hands clasped behind back)
7.  Turn to back leg, Anjaneyasana facing back of mat, now left leg is front.  Draw back heel to sit bone using opposite hand. 
8.  Plank pose, vinyasa to down dog.
9.  Right foot steps between hand High Lunge.
10.  Warrior I, spin back heel down.  Hands to the floor pivot around to face opposite side wall. 
11. Prasarita Padottanasana B (With hands on waist, elbows/shoulder blades squeezing behind back to midline)
12.  Warrior II facing front of room on left leg.  Hands to floor framing front foot. 
13.  Anjaneyasana on left side again, hands clasped behind head like headstand, head presses back into forearms, while elbows press forward and down. 
14.  Forearms on the floor inside left foot, lift back leg. 
15.  Back knee behind front ankle, Ardha Matseyendrasana (Seated twist)
16.  Swing top leg back, Pigeon Prep (we now have the right leg in front again)
17.  Bend back leg, holding with same hand as bent leg, stretching thigh and hip flexors.
18.  Approach full pose, sliding front foot under floor of pelivs, prop with blanket or block under front hip if needed.  Take mermaid pose, back foot in crook of same side elbow, reach opposite hand behind and bind with back hand. 

(At this point I would do 3-5 Urdvha Danurasana (upward facing bow pose) to fully prep for the final pose)

19.  Eka Pada Rajakapotasana, holding onto pinky toe side of back foot with same side shoulder open, palm facing up (foot will be between thumb and pointer finger).  As you pull the foot in toward you, the elbow swings forward and up.  Lift your front hip points up to your low ribs and breath width into your low back.  Once you have your balance, reach your opposite hand back for the big toe side of the foot.  Lift your chest to the sky and draw the sole of the foot to the crown of the head.  Draw your knees toward each other underneath you and then expand organically, moving the legs out from the center of the pelvis and reaching the chest to the sky.  Release the pose in a careful and conscious way.

Cool down with forward bends, twists, end with a neutral symmetrical forward bend (happy baby, knees to chest, paschimottanasana, etc.)

20.  Savasana (at least 5 minutes is ideal)

copyright 2011 Anya Porter

Class playlist 12/14-12/19

Will post last week’s soon as well!!

1.  I Feel Blue -  Alif Tree
2.  Breathe - Cinematic Orchestra
3.  Gone Baby, Don’t Be Long - Erykah Badu (I am so in love with this song)
4.  Sign (DJ DSL Remix) (feat. Mr. Day) - Boozoo Bajou
5.  Love I Can Feel (80s version) - John Holt
6.  Resolution (Rewound by Thievery Corporation) - Thievery Corporation
7.  I Can’t Stand The Rain -   Ann Peebles
8.  The Outernationalist - Thievery Corporation
9.  Iyahta - King Tubby
10.  That Home - Cinematic Orchestra
11.  Blumenwiese neben Autobahn - Ulrich Schnauss