Video not working? Direct link Yoga Anatomy Visualization – Asana Study #1 

So I love anatomy and was very excited when I got my muscle leggings last summer. Anything that can help me see and visualize anatomical structures makes me super happy.

The idea for this has been percolating for the last 6 months or so. I had an idea for a short video that would allow a live visualization of muscles and connective tissue on a moving body however I never had the enough time to make it happen the way I imagined.

But I just couldn’t let it go.

At a practical level, when I set out to take some images, I was constrained by circumstances. The window on the space I’d scouted was going to close the next day so it had to be done. I had no tripod and the camera I borrowed had only enough space on the memory card for barely minutes of shooting. That would allow me to take one shot on the self-timer and with some luck I would a) not screw up and b) actually be in the frame. The not screwing up part was important because I also wasn’t about to do this sequence 10 times in a row. Besides, the camera battery was dying.

As with all creative endeavors, constraints can provide a point of departure.

Snowstorm Nemo gave me the time to edit the single take together.

This was experiment #1. Let me know what you think.

Video: Yoga Anatomy Visualization – Asana Study #1
Music: Song: “Soon It Will Be Cold Enough”  by Emancipator (iTunes) (Amazon)

Note, Emancipator was featured on previous Music mixes.

Original post can be found at: Yoga & Anatomy Visualization [VIDEO] at Bethania Bacigalupe

New this year are a listings of some Christmas Day classes and events–whether you wish to go to yoga with family or celebrate other things.

Hope to see you around town in the new year! -Bethania

We’ve got you covered:

Tuesday December 25, 2012 — Boston Christmas Day Yoga

• 9 – 10:15 AM Flow Class with Justine Wiltshire at Down Under Yoga (Newton, MA)
• 9 – 10 AM ZUMBA Party w/ Anna at Laughing Dog Yoga (Wellesley, MA)
• 9:30 – 11 AM Special Event! Christmas Day Yoga with Barbara Freedman at The Arlington Center (Arlington, MA)
• 9:30 – 11 AM Fluid 2/3 Class with Becca Heyman at Stil Studio (Dedham, MA)
• 10 -11:30 AM All-Levels Class with Michael Alba at Sadhana Yoga Studio (South End, Boston)
• 10:15 – 11:30 AM Vinyasa Yoga Celebration w/ Jennifer at Laughing Dog Yoga (Wellesley, MA)
• 10:30 – 11:45 AM Level 1 Class with Justine Wiltshire at Down Under Yoga (Newton, MA)
• 12 – 1 PM Christmas Yoga: AcroYoga Thai & Fly & Chinese Food with Sandy Kalik at The Breathing Room in Central Sq (Cambridge, MA)
• 3 – 4:30 PM Christmas Flow with Jaci & Blanca at Be In Union (Somerville, MA)
• 5:30 – 7 PM All-Levels Class with Michael Alba at Sadhana Yoga Studio (South End, Boston)
• 7:30 – 9 PM All-Levels Class with Allison Daroie at Sadhana Yoga Studio (South End, Boston)

Monday December 31, 2012 — Boston New Year’s Eve Yoga

Daytime Yoga Classes and Events

• 6 – 7 AM Heated Flow Class with Tom Hogan at Down Under Yoga (Newton, MA)
• 7 – 8 AM Vinyasa Yoga Class with Rob Phillips at Karma Yoga Studio in Harvard square (Cambridge, MA)
• 7 – 8 AM Morning Vinyasa with Saacha Vitalle at The Breathing Room in Central Sq (Cambridge, MA)
• 9 – 10:15 AM Morning Yoga Practice with An Li Liu at Karma Yoga Studio in Harvard square (Cambridge, MA)
• 9 – 10:30 AM Flow Foundations Class with Jared Hirsch at Down Under Yoga (Newton, MA)
• 9:30 – 10:45 AM Core Flow with Allison Newman at Stil Studio (Dedham, MA)
• 9:30 – 11 AM Flow Class with Kate Heffernan at Down Under Yoga (Newton, MA)
• 9:30 AM Vinyasa Class with Jane Cargill at Majestic Yoga Studio (Cambridge, MA)
• 10:30 – 12 PM Vinyasa Class with Nicoline Valkenberg at Samara Yoga (Somerville, MA)
• 10:45 AM – 12:15 PM Iyengar Level 1 Class with Tristan Binns at Down Under Yoga (Newton, MA)
• 11:00 AM Hatha Class with Lindsay Gibson at Majestic Yoga Studio (Cambridge, MA)
• 12 -1 PM Vinyasa Yoga Class with Larisa Forman at Karma Yoga Studio in Harvard square (Cambridge, MA)
• 12 – 1 PM Mid-day Flow with Jamie Villanueva at Stil Studio (Dedham, MA)
• 12 – 1 PM Kalaripayattu Yoga with Pradhuman Nayak at The Breathing Room in Central Sq (Cambridge, MA)
• 12:30 – 1:30 PM Lunch Flow Class with Tom Hogan at Down Under Yoga (Newton, MA)
• 12:30 – 1:30 PM Lunch Hour Class with Karma Longtin at Samara Yoga (Somerville, MA)
• 4:30 PM Alignment Flow Class with Sarah Baumert at Majestic Yoga Studio (Cambridge, MA)
• 5:15 – 6:15 PM Healing Yoga with Pradhuman Nayak at The Breathing Room in Central Sq (Cambridge, MA)

• 12:30 – 3:30 PM Special 3-hour New Year’s Eve Class with Glen Cunningham at Sadhana Yoga Studio (South End, Boston)
• 4:30 – 6:00 PM New Year’s Eve Candlelight Yoga with Joanna Benevides at North End Yoga (Boston)
• 5:15 – 6:30 PM New Years 80′s Tribute Class with Kevan Gale at Stil Studio (Dedham, MA)
• 5:30 – 8:30 PM Special 3-hour New Year’s Eve Class with Glen Cunningham at Sadhana Yoga Studio (South End, Boston)

Late Night-Options

• 8 – 11 PM New Years Kirtan with Shubalananda & Ashley, Jim Matus, & Auriel Morgana at The Arlington Center (Arlington, MA)
• 10 PM – 12 AM New Years Eve Celebration Class with David Vendetti at South Boston Yoga (Boston, MA)
• 10 PM – 12:05 AM New Year’s Eve Yoga with Ame Wren at Back Bay Yoga (Boston)
• 10 – 11:55 PM New Year’s Class with Ann Panopoulos and Katherine at O2 Yoga Studio-Somerville
• 11 PM – 12 AM Ring In The New Year with Sandy Kalik at Prana Cambridge

Tuesday January 1, 2012 — Boston New Year’s Day Yoga

• 7 – 8:15 AM Good Morning New Year! with Tristan Binns at Down Under Yoga (Newton, MA)
• 9:30 – 11 AM Fluid 2/3 Class with Jamie Villanueva at Stil Studio (Dedham, MA)
• 9:30 AM Alignment Flow Class with Solange Voss at Majestic Yoga Studio (Cambridge, MA)
• 10 – 11:30 AM Flow Foundations Class with Jared Hirsch at Down Under Yoga (Newton, MA)
• 10 – 11:30 AM First Morning Yoga with Barbara Freedman at The Arlington Center (Arlington, MA)
• 10 – 11:30 AM New Year’s Day Class with Larisa Forman at the Yoga Loft (Marblehead, MA)
• 11 – 12:30 PM New Years Yoga Celebration w/ Andrea at Laughing Dog Yoga (Wellesley, MA)
• 11:00 AM Restorative Class with Solange Voss at Majestic Yoga Studio (Cambridge, MA)
• 12:30 – 2:30 PM New Year’s Day Detox Flow with Sarah Sturges at Back Bay Yoga (Boston)
• 12 – 1:30 PM New Year’s Day Heated Flow & Yin with Kate Heffernan at Down Under Yoga (Newton, MA)
• 12 – 1:30 PM Kripalu Yoga & Meditation with Steven Hosking at The Breathing Room in Central Sq (Cambridge, MA)
• 12 – 2 PM New Years Day Detox Flow to Benefit Yoga Reaches Out with The Sassy (Nicole Burrill) Yogini and Victoria Haffer at Yoga at the Ashram (Millis, MA)
• 12:30 – 3:30 PM Special 3-hour New Year’s Day Class with Glen Cunningham at Sadhana Yoga Studio (South End, Boston)
• 1 – 3 PM Flow Steady: New Year’s Day Yoga with Tim Kelleher at South Boston Yoga (Boston, MA)
• 1:30 – 4:30 PM Special New Year’s Day Workshop! with Jennifer Maniates at Open Doors Roslindale
• 2 – 4 PM New Year’s Detox with Natasha Rizopoulos at Down Under Yoga (Newton, MA)
• 2:00 – 3:30 PM New Years Day Wring-it-Out with Ame Wren at North End Yoga (Boston)
• 2 – 3:30 PM Rock Into the New Year (Pilates) with Jennifer Phelan at North End Yoga (Boston)
• 3 – 5 PM A New Years Day Intensive with Nicoline Valkenberg with Live Cello Music with Rachel Barringer (Arnold) at Samara Yoga (Somerville, MA)
• 3 – 5 PM Resolve to Evolve with Karma Longtin at Karma Yoga Studio in Harvard square (Cambridge, MA)
• 4:30 – 6:30 PM Radiate into 2013 with Chanel Luck at Down Under Yoga (Newton, MA)
• 4:30 – 6 PM Breath-Flow-Stillness w/ Cynthia at Laughing Dog Yoga (Wellesley, MA)
• 6 PM Anusara Inspired Class with Andrea Fotopoulos at Majestic Yoga Studio (Cambridge, MA)

Please confirm with individual studios for class times and prices before you head out the door. Many other studios also have regular classes on their schedules, so check on individual studio websites.

Please add any other yoga classes or events you know in the comments below!

Have a fabulous New Year!

-Bethania

p.s. If you are looking for a nourishing retreat to start your year consider escaping to Kripalu the following weekend, Friday January 4 to Sunday January 6, 2013. I’ll be assisting my teacher Jillian Pransky for the third time at her annual winter retreat: Deep Winter Renewal: Grounded, Relaxed, and Light. Jillian is truly a teacher’s teacher. With a mix of slow flow vinyasa, restorative yoga, deep relaxation, and chakra work, Jillian weaves in meditation, mindfulness, nature, and intention setting for the new year. Speaking from experience, this retreat will leave you feeling energized, nourished, relaxed and radiant. Plus Kripalu food is delicious and the Berkshires quiet and serene this time of year. More info on Kripalu’s website: http://kripalu.org/program/view/BBHW-131, or I’m happy to discuss. Fire pit ceremony included. : )

iPhone snaps of delicious Kripalu food

Original post can be found at: Boston New Years Yoga Classes and Events 2013 at Bethania Bacigalupe

At one point, she said something like “we want the floating ribs to be like wings.” I’m not even quite sure if she said it or if I imagined it. We weren’t talking about the floating ribs during practice and other things were happening with the shoulders….

Anyways, I immediately had such a lovely image in mind.

I’ve played with the arc of the ribcage in relation to the diaphragm, liver, and colon before but this arc involves the lumbar spine and the two floating ribs (attached to vertebrae T11 and T12). So on Saturday I imagined seagulls or birds flying out of the low back.

Wings spreading, floating, and cradling.

This is drawn from my Saturday practice:

Anatomy Art: Imagine the Floating Ribs like Wings

And well, you know I am kind of kidney obsessed in my yoga practice (and here and a whole sketchbook I need to find with more). Sometimes I joke that I practice kidney yoga. It’s been that way for the past couple years.

And the floating ribs hug in around the kidneys. It’s kind of perfect.

For you fellow anatomy nerds: the left kidney is higher than the right kidney, so the asymmetry shows up starkly in this relationship.

I kept sketching some kidney plus floating rib relationships.  None was satisfactory but I invite you to play with imagining the kidneys cradled in the retroperitoneal space in front of the floating ribs during your practice sequence. Or even feeling the kidneys floating during a breath-based meditation as the floating ribs dance on the breath.

Very satisfying.

Your psoas might get happy too.

-b

Anatomy notes and definitions: An explanation and primer on the Ribs and Ribcage

The floating ribs are a 2 special pairs of ribs (for a total of 4 ribs–2 right and 2 left).

All ribs attach posteriorly (in the back) to the thoracic vertebra, one pair per vertebra. Ribs are named based on which vertebra they attach to. So the 3rd ribs attach to the 3rd thoracic vertebra T3.

Most ribs are physically attached anteriorly (in front) to the sternum. Ribs 1 through 7, true ribs, attach to the sternum through costal cartilage. The cartilage gives some flexibility for your ribcage to expand when you inhale. Ribs 8, 9, and 10, false ribs, attach to the sternum through the cartilage of the ribs above them.

Ribs 11 and 12, floating ribs, are not physically attached to the sternum in front. Hence the “floating” designation.

Vocabulary:

• costal just means it refers to the ribs. e.g. costal cartilage, intercostal cartilage, intercostal space, etc.

Original post can be found at: Anatomy Art: Imagine the Floating Ribs like Wings at Bethania Bacigalupe

What matters

At the end of the day, do those super loose hamstrings matter? What is yoga?

Live your yoga. Focus on what matters. Be a good human.

*Special thanks to Wendy Cook who shared with me some of her notes from Judith Hanson Lasater‘s workshop on the sacrum and lower back this weekend in Boston. This comic was inspired by said notes and quotes.

UPDATE:
From Wendy’s notes. What inspired this post:
“yoga is every moment: atha yoganusasanam. when we die are people going to say, I miss her loose hamstrings?!!”

and Wendy sums it up so perfectly: “what’s more important: touching your toes or having a kind heart?”

Original post can be found at: Your Legacy: The Meaning of Life [COMIC] at Bethania Bacigalupe

Just for fun

-b

p.s. you might also like : Killer Neti Pot Comic

Original post can be found at: The Secret to Happiness (comic) at Bethania Bacigalupe

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This mixtape is a constellation of great tracks that have percolated through my speakers, often on repeat over the past months. While writing up my comments I realized that the tracks fill space through their layers of orchestration, whether sparse or magnificent.

Would love to hear your comments, reactions and feedback in the comments below.

Technical note: To download a track*, right click the song link and select “Save Link As…” or “Download linked file As…”
*M83 is missing. Available as video below.

Playlist

Typhoon – “CPR / Claws Part 2″ on Hunger and Thirst

This band from Portland has over a dozen members. Their songs are elaborately orchestrated and impeccably arranged. You at once feel like you are the audience of one in their creaky old house (where they all live together) and surrounded by voices, percussion and strings.

“CPR/Claws Pt 2″ was my first song from them. From sparseness, the layers of sound build and build to fullness. Waves and crescendos. Rising and falling. The moment lead singer Kyle Morton drops into the word “suffering” on the chorus gets me every time.

Layers of sound.

Stunning.

Typhoon — CPR – Claws Part 2

Hear more of Hunger and Thirst  (iTunes) (Amazon)

Zoe Keating – “Optimist (live)”

A fairly new discovery. Cellist Zoe Keating samples her Cello and builds and morphs her compositions. Maybe layering has become a theme, but the layering is different than Typhoon. While Typhoon feels like an orchestration, with many moving parts tightly blended and loosely held, Ms. Keating’s work feels denser. There is both hesitation and inertia.

Full.

Zoe Keating — Optimist (live)

Hear and find more from Zoë Keating (on iTunes)

Emancipator -”Safe in the Steep Cliffs” on Safe in the Steep Cliffs

I played a selection of tracks off Emancipators’s albums on repeat on the plane ride to and from Barcelona this summer. If I must describe: it’s electronic, yes, and ambiance-ish, yes, but I never consider Emancipator either of these, especially as I dislike most of the traditional “ambiance music” or “electronica”.

Here the layering is lush–a mix of synth, strings, and lightly percussive. You feel as though you are walking through fog in the forest.

I could have chosen any track from this album. They all have a different tones and tempos, from the mellow rhythmic “Nevergreen” to the upbeat moving “Maps” to the glassy voices of “Bury them bones” to the whisper of “Lionheart” (technically on Soon It Will Be Cold Enough)

The selected example, the title track, tends more melodic than most. But like most emancipator songs, he builds an environment.

Take a few listens. It might grow on you.

Atmosphere.

Emancipator – Safe In The Steep Cliffs

Hear more of the album Safe In the Steep Cliffs and discover more from artist Emancipator (on iTunes)

M83 – “Midnight City” on Hurry Up, We’re Dreaming

I must give credit to yoga teacher Sarah Sturges who reminded me of M83 and their brilliant album Hurry Up, We’re Dreaming. Electronic and synth in feel, yet organic. Great yoga track, great amp up track, great song. This one goes on repeat. The music video is kind of great too.

Epic.

M83 – Midnight City [links to music video, not download]
Album: Hurry Up, We’re Dreaming – M83 (Links to iTunes to get music)

Explosions in the Sky – “Remember Me As a Time of Day” on How Strange, Innocence

So many songs by Explosions in the Sky could have made it on this list. I choose this one for the simple riff the dual guitars play on their strings.

Instrumental and emotional.

Classic.

Explosions in the Sky — Remember Me As a Time of Day

Hear more of the 2005 album How Strange, Innocence and revisit the rest of the Explosions In the Sky (iTunes) catalogue.

Bon Iver – “Holocene”  on Bon Iver

Bon Iver is in top form here. Fabulous. Played this on repeat since last summer. It blends into the background without loosing itself. There is a haunting quality to Holocene, without being scary or somber.

Magnificent.

Bon Iver — Holocene

Hear more from the Bon Iver allbum titled  Bon Iver (iTunes)

Original post can be found at: Music Mixtape 1: Layers of Sound at Bethania Bacigalupe

Elbow Joint Anatomy: The X-ray (Anterior View)

My right elbow doesn’t lie straight.

Or more accurately, my right arm doesn’t lie flat.

Or more pleasingly, there is something funky about my elbow.

The impetus

Today, as I lay in this marvelous savasana variation my lower body and low back felt great. I was super grounded into the floor in a state of serene ease… Sacrum bubbling. But about six minutes into savasana I realized that while the back of my left hand lies completely and comfortably on the floor, only the outer side of my right hand rests on the floor.

Woah.

I tried to supinate my forearm [definitions below] to let the back of my right hand rest on the floor, but nope, it wants to roll right back to its original position thank you. Place flat, roll back; place flat, roll back. Like those toys you give babies to knock down only to bob right back up again.

The history & the practice

Now, this isn’t surprising. I smashed my right elbow when I was a little kid. My smahed + dislocated elbow falls under “previous injury”. Long story, but the fact that it moves is a miracle. And I’ve had curious, intelligent teachers occasionally stare at my elbows in plank or down dog and puzzle over the alignment. My right elbow looks funny.

It’s something I work with during shoulder work (such as extending the arms in warrior two) and during handstand refinements.

I’m sure my elbow effects everything where my arms are weight-bearing. Inside, I pretend that it’s the reason arm balances are hard for me (even though it’s probably not). I haven’t worked out all the details in every posture. It’s on my list of future things to work out. But I get along just fine mostly.

Frankly, elbow anatomy has not been the most exciting thing calling my attention. I’m much more excited about kidneys and livers and spines. But when your arms in savasana are distinctly asymmetrical while your body feels grounded and amazing, then the laser focus goes on.

I actually had no idea what’s going on.

Snap Crackle Pop

Well, maybe a little idea.

When I get quiet and listen I can feel my right elbow clicks and clacks inside on moving. Snap crackle pop.

When I straighten my elbow and work with the orientation of my hands and the internal and external rotation of my shoulders my right arm resists symmetry. For example, externally rotating the shoulders and pronating the forearm to plant the index finger knuckle into the floor, as in downward facing dog or handstand, creates major resistance in my right arm. If I don’t pay attention, then the orientation of my right elbow, radius, and ulna will not match the left. Actually, if there is no floor to push against, then the asymmetry is much more distinct and the work in my right arm much more acute.

In sum, there is something funky about my elbow.

For starters, in savasana, while at rest, it tends to pronate.

An Elbow anatomy journey

So I went into my lovely collection of anatomy books to review and explore elbow joint anatomy.

At the top of the elbow joint you have the humerus. The forearm is composed of the radius and ulna.The primary action of the elbow is to flex and extend. Try bending (flexing) and straightening (extending) your left elbow. Now place your right hand around the elbow and try bending and extending the elbow again. Can you feel which bones are moving over each other? Or which muscles are engaged? (This is where I sense the snap crackle pop in my right elbow.)

There’s a lot going on here, but I have elected to focus today on the juncture where the radius and ulna meet. This is what I’ve sketched out. (And X-rayed out in the picture above.)

The head of the radius is a part of the radius near the elbow joint. This part of the bone is shaped like a squashed disc or cylinder. It’s covered in cartilage.

The flat part of the cylinder/disk is called the articular fovea. Its surface is depressed and receives the capitellum of the distal end of the humerus.

The surface of this cylinder’s rim (i.e. its circumference) sets into the radial notch of the ulna. This is known as the proximal radioulnar joint. (Note there is a also a distal radioulnar joint near the wrist, but I assume mine is as normal as normal is.) The anular ligament encircles the rim of the cylinder and and keeps the head and the notch in contact. The ligament is, crudely, like a rope or rubber band holding the radius to the ulna. In all, this setup is not unlike a pulley system. The head of the radius is the cylinder or wheel of the joint that rotates. The radial notch of the ulna is the surface the head slides in. The anular ligament holds the two together.

Thus the radius and ulna of the forearm slide over each other at the radioulnar joints. This enables the radius to cross the ulna in pronation, and return to a non-crossed position in supination [definitions below].

The drawing below is a study of the proximal radioulnar joint. It’s based on a couple of my anatomy books and my own experience with my elbow.

Note that the axis of rotation for supination/rotation (dotted line in picture) passes through the head of the radius. The axis runs down to the styloid process of the ulna by the wrist (not shown).

In the drawing, the fat, semi-circular double arrow shows the direction of movement (rotational about the axis) of the head of the radius on the radial notch of the ulna. The mini double arrow shows where these two surfaces connect when the radius and ulna are brought together.

Click the pictures for full image and comments.

Elbow Joint Anatomy: Sketch of Proximal Radioulnar joint (Anterior View)

Anatomy Definitions

Anatomical movements of hand / forearm:

Forearm: start with arms hanging by your sides, palms facing forward.

• Pronation: keep the upper arm and elbow where they are. Move the forearm so the palms face backward.
• Yoga Example: palms turn to floor in warrior two.
• Supination: turn the palms to face forward again, thumbs away from the body.
• Yoga Example: turn palms to sky in extended child’s pose.

Other of anatomical terms defined

• Proximal: closer to the body’s midline
• Distal: further away from the body’s midline

Let me know if you have any questions or feedback in the comments below.
Cheers!
-b

Original post can be found at: My Right Elbow – Radioulnar joint anatomy at Bethania Bacigalupe

"All Too Common"

Recent events* in yoga land called to mind an old series of napkin graphs I did on ethics and power over time. The specifics of the drama and controversy are different, the pattern remains the same.

It’s the psychology of power. A dynamic play between ethics, compromise, power, and scandal. On a napkin graph.

The Pattern

The character compromise appears in many ways. Leaders with power carry the weight of the public’s eye.

They come in many forms: disgraced politicians (hi Anthony Weiner, et al.) or academic misconduct (hi Marc Hauser, et al.) or spiritual leaders engaged in abuses of power (hi Amrit Desai, et al.).

Sometimes the star is rising; sometimes the star already shines brightly.

Often there is a community that looks up to the person as a leader.

Often the person is very charismatic. Often many people have invested their faith, lives, jobs, minds, energies and/or money into this person in their rise to power. This community of people has much to lose.

Often the person is in a field with explicit or implied ethics.

Often there is public exposure of the unethical action(s).

Often it involves sex.

Often the alleged actions highlights hypocrisy.

Often there is a range of reactions within the affected community: a mix of support–he/she is only human, how dare the public involve themselves in this [public] person’s personal life, we don’t really know the truth–to disappointment and denouncement coupled with feelings of anger and betrayal. This is the “controversy”. Often the community affected by the scandal is larger than expected.

Often the downfall is sudden and swift.

Always it involves truth and honesty, or lack thereof.

The Graph

I cleaned up the old ideas and consolidated them into this one which I share in the spirit of levity.

My title for this is “All Too Common“. (Or the “Psychology of Power“.) I draw out the all too common journey of our politicians, gurus, and other stars.

Note that at the start or birth of the Guru, the Guru can choose to move towards more (blue arrow) or less (red arrow) ethical actions. Both paths initially lead to increasing power.
If the person chose the blue arrow for their path (more ethical start), there comes a point when they make choices. Here, these choices may be towards less ethical actions. Their power increases. Eventually both paths fuse. The guru acts less and less ethically and their power rises more and more quickly. Here, the guru or politician is riding a high when allegations of misconduct become public. There is a moment of truth. Their power plummets.

Here is the all-too-common Rise and Fall of the Guru [click for better resolution picture]:

*The Footnote

*I generally shudder at this euphemism “recent events” and its ilk. Let’s just say what it is: John Friend, prominent yoga teacher, founder of Anusara Inc., previously profiled by The New York Times Magazine as The Yoga Mogul, has been accused in a very public way of various things including multiple adulterous relations with employees and/or students and freezing of pensions of employees (as reported by YogaDork last week). Between allegations and the start of “official” responses: Roseanne Harvey of It’s All Yoga Baby with a view from the outside about yoga blogging community responsibility. First interview by Elephant Journal, and John Friend’s reported first letter to Anusara teachers. Comments under each article for discussion. People with academic study in groupthink and psychology could give a better context then I can. Carol Horton’s article on Kripalu’s Reincarnation after its leader Amrit Desai‘s sex scandel is the best article I’ve read on how a similar community was able to reinvent itself.

Here’s to hope for all affected. (Especially those who have invested their time, money, and psyche in the disgraced. Do no let your investment blind you. And seek out professional resources to heal.)

Agree or disagree? Other insights? Comments welcome.

Original post can be found at: Ethics vs. Power: The Life Cycle of The Guru / Politician [GRAPH] at Bethania Bacigalupe

Anatomy of the Trapezius -- View 1

Brock & Krista Cahill came to Boston and taught a full weekend of workshops on inversions, arm balances, and other fun things. This is less a review of their yoga workshops and more a collection of notes, thoughts, and ideas that occurred in practice with them.

As always, I believe in studying with teachers who are excellent, regardless of what they teach. If you are good teacher, then I am eager to learn what you have to teach. I have taken classes with many teachers, both “brand-name” and not so famous. As such, I can confidently say that the Cahills are excellent teachers of what they teach. I recommend studying with them if you have the chance.

The Context

This was probably the worst weekend for me to be taking Brock & Krista Cahill’s workshops at South Boston Yoga.

Let me preface this by saying that I’ve been excited about their trip ever since the classes went on my calendar a few months ago. Inversions in all forms are my favorite part of my practice. Long-held supported inversions have been my secret to good living. On the active side, I’ve been seriously working on handstand for over 3 years. (Serious means daily focused practice and yearly commitments to “get” something by next New Years. Goals from alignment to jumping up with two legs to floating down to push ups to timing to proprioception to closed eyes. The past year I’ve diligently worked to balance off the wall. Each New Year’s goal is never achieved but I get so much fun in the process. Post for another day.)

I am the first to tell you that daily practice is critical. In my case I’ve started with a body like that flip flops every which way and needs years to build strength. Daily practice builds strength and stamina but it also explores anatomy and cements alignment and technique. Handstand is also about technique.

The Cahill’s are well-known in the handstand, press, and arm balance + transitions arena. There’s plenty to learn from someone who’s been there. Also, being in the physical presence of an accomplished asana practitioner can give new light, perspectives, and inspiration. Needless to say I’ve been excited to learn from them.

I say all this to give appropriate context to the following sentence:

About 10 minutes into Friday nights class I almost stopped and considered just lying down in savasana and listening to the rest of the class. I was that tired.

The last two weeks have been crazy, full, and exciting but the result was that my body and mind were wiped out. Add on a strong practice heavy on the sweat and flow and demanding my full cognitive attention and you have me wishing I were lying down instead of standing up.

But even though I may be physically and mentally beat the Cahills were fabulous and there were good things to be found.

The Notes

Below are some notes from tonight’s (Friday) class, in no particular order…

N.B. Not all things are relevant to Brock & Krista’s teaching tonight. Some of it was just my own wandering and meandering mind. Also excuse sketchiness and unorthodox grammar. Think more jotted notebook phrases of things I wanted to remember.

ONE
It’s easy to practice when your attention is sharp.

The adventure is to practice when nothing in your mind will focus, your body wants to take savasana, and you are TIRED. It’s been a long week.

I am the first to take a slow or restorative yoga practice. I can go on and on about my love for bolsters and blankets. I love my rejuvenating quiet yoga which partners with a love for challenging active practice.

Normally, on a tired day like this I would be lying with my legs up the wall. Tired body, tired mind = no crazy stuff. Quiet for the win on the non-sharp day. But Brock and Krista have such a positive energy. And I had made it to class, so I was there.

TWO
When I’m mentally gone, all those little patterns and details of weakness in my practice and alignment make themselves known.

My practice usually involves lots of focused attention on anatomy, alignment, and precision of movement. It’s the only way I’ve found to support and even heal the multitude of injuries I came to yoga with. But tired, that focus and attention and control just wants to float out the window. Tonight, uber-tired, I could barely instruct my feet to lift.

Benefit: imbalances in my body became crystal clear.

Example: I’ve been working on and off to find the corners of my feet and figuring out how these corners are balanced and interact in space. Sometimes, in an effort to align and discover I overdo so the actual situation becomes muddled. Does my foot actually orient that way or am I subconsciously “fixing” it by observing it? (Classic case of the observer effect.)

Tonight I could not “find” my inner back heel in lunges or extended leg’s inner heel in Utthita Hasta Padangusthasana. Also my outer pinky toe mound disappeared in my warriors.

So my inability to “correct”/control tonight, meant there was no “over-correcting”/over-controlling. The questions I had been asking myself for months were clear.

Non-benefit: I was so wiped I couldn’t actually do anything about this clarity. Realizing I could not find my inner foot did not actually help me to find my inner foot. I couldn’t figure out how to engage there like I usually would after clarity and attention. To figure out another day.

Three
Interesting start to class to place in teacher toolkit. I’m calling it “Super-Hero Tadasana“

Tadasana with hands around blocks. 90degrees. squeeze block. work shoulder alignment. Shoulders relaxed away from ears. Humerus in shoulder socket. Collar bones wide. Back ribs up and front ribs soft/down. Tall.
Do this forever.
Raise arms progressively 3inches. Repeat.
LONG time.
Until arms straight up. [like a super-hero!] Hold.
Bend elbows back–a la pincha mayurasana (Forearm balance). Elbows parallel. Back ribs up and front ribs soft.

Hello shoulders and upper back. Nice to re-meet you.

Me: bonus if you are using heavy wood or cork block.

UPDATE: I may have to rethink the trademarking of the previous sequence under the name “Super-Hero Tadasana”. Day 2 gives us another exercise to open class, this time on the floor in Supta Tadasana. Exercise involves specific engagement from feet to hips to shoulders to fingertips and your block makes an appearance again. Reasons the supta Tadasana exercise should be henceforth called “Super-Hero Tadasana”:

1. “super-hero” sounds like “supta” in Americanized Sanskrit.
2. it would defeat the purpose of trying to shorten Sanskrit named [modern] poses by Americanization if we called the supta Tadasana exercise “Super-hero Tadasana Two”. Clearly too many numbers for the yoga students in class to keep track of before they’ve had their morning coffee/green juice.
3. irony that you call out super-hero but end up on the floor.
4. bigger irony when you realize the floor kicks you ass.

Will also entertain the name “Super Tadasana” for same reasons as above.

FOUR
Obvious but true: “Shoulder blades go in opposite direction of neck.”

At first this didn’t make sense.

Point here is to engage the lower and mid-trapezius muscle fibers which draw shoulder blades down the back. Effect of softening upper trapezius fibers. Effect of moving shoulders and shoulder blades away from neck. Effect of freer neck.

The anatomy nerd in me immediately connected to finding the lower trapezius fibers. Again, it seemed so obvious in the moment, but obvious was perfect for this fried brain.

A refresher on trapezius anatomy via the following diagram (click to enlarge):

The upper fibers of the trapezius are those muscles that cause headaches and pain and make you wish you had a massage therapist on call to massage your shoulders.

When the upper trapezius fibers are tight or overly contracted, the shoulder blades are raised towards the ears. The trapezius around the neck gets tight and grips. The result: tension headaches, a stiff neck, pain in the upper back and around the neck. Sound familiar?

Relaxed upper trapezius muscle fibers will make your neck feel so much better–in handstands but more importantly in life.

So, a partial solution to stiff neck muscles: engaging the lower and middle trapezius muscle fibers. This will relax the upper trapezius fibers and therfore soften the upper traps. Then you won’t need that massage therapist on call to work at your desk (though that would still be nice) when your neck hurts or your tension headaches flare up.

Anatomical analogue:

Shoulder: the lower trapezius fibers contracting causing the upper trapezius to soften

should be a similar neurological response as

Knee: the quadriceps muscle contracting causing the hamstring muscle to relax.

FOUR.Five
Back ribs up. Front ribs down.

Handstand = Bakasana around anterior pelvis [think forward bend in the waist]. Backbend in upper torso.

Other miscellaneous:
Inner thighs touch in lunge, 3-legged dog, vira 3, et al.
Weight press in front of heel for leg engagement (shin, hamstring. No hyperextension of knee.)
Heart forward dragged by hands back for planche-style jump backs, float up and backs, plank, et al.

Back ribs are the kidney ribs.

FIVE
Crow has always been my nemesis. It is super hard for me.

At home I try to I will cycle through handstands dropping down towards bakasana but I don’t actual expect to get anywhere. Let’s just say my “float into crow” aims to be more like a controlled slide through crow. I hope.

This means that I was not expecting much while working the transition from bakasana (crow) to adho mukha vrksasana (handstand). But hey! This transition is way cooler and way more possible than I ever could have imagined! Thank you Brock for the assist and my partner for the repeat!

The assist work we did was really nice–press handstand work and the bakasana to adho mukha assist. The sensation is one of really lifting the hips in the latter. The biomechanics actually work out much more smoothly than I anticipated.

Now will have to figure out the “how to” and how to work on that one on my own.

Should ask Krista what she did for the 10 years she was working on that transition.

UPDATE: Bolsters bolsters bolsters. Up up up. Knees knees knees. “Froggy” “froggy” “froggy”. Hips hips hips. Core core core.

FIVE.Five
Note to remember: eagle crow arm balance which had not tried before was cool. Opposite leg of what would intuitively think.

[unrelated side note: variations on crow and other crossed/crazy arm-ani balances: check. Regular, straight crow: uncheck. Nemesis.]

SIX
Gah! ab work.

Not great on a good night. NOT great on a tired night.

Need to get back on the Navasana boat.

SEVEN
I liked the ardha chandrasana (half-moon) cartwheel sidebend into straddle handstand.

Tricky to work at my at home wall space so I never think to do it. (Memories of class with David Regelin and the “wild turkey kick” maneuver 2 years ago.)

Fun.

EIGHT
Krista’s instructional breakdown–from flexible person perspective–in downward facing dog of outer hip engagement.

Starting with legs up through hips, anterior pelvis, ribcage rising to level of pelvis, to shoulders, and then using this core lift to jump, press, or pike forward was AWESOME!

So light.

This is one of those situations where when she instructed us through all the steps in the sequence it worked perfectly. And then when we repeated it again on our own, I couldn’t get the exact same effect.

Note to teaching self: Remember every time you give all the steps in the entrance to a pose (e.g. Ustrasana) and then shorten the instructions the 2nd or 3rd time around? It doesn’t work the same for students! This is a Room-for-Debate moment on the merits of full instructions on the 2nd and 3rd+ pass or just a quick review of the necessary yoga points.

NINE
Still tired. Still wiped.

Handstand has always been my pick-me-up but at a certain point you give in. Hence the early Savasana…which was great. (And no, I didn’t fall asleep.) So something went right.

TEN
Brock and Krista Cahill are the cool teachers I wish I had in the studio around the corner so that I could go to class every week.

Why? Handstands are my drug and these two provide it. And there is no crying involved. And they are just cool if they can give a wiped out girl her high.

Yes, if they were my weekly teachers I would build the physical stamina for a fun inversion practice. Yes I would learn from master technicians who have really put the hours in and can communicate what they’ve learned over the years. Yes I would sweat lots.

But really I would go because I would have fun. I would get my daily dose of sweat and happy and good. They create that space.

I still believe that people from warm climates have an inherit advantage in the good mood department. But even if their LA base gives them that advantage, the Cahills should come back more often.

Cheers.
-b

UPDATE: Major props to traveling teachers who actually teach regular weekly classes. Major props to teachers who give good adjustments. Major props to teachers who manage to individually teach students in a roomful of abilities.

There is no ego here. They know what they are talking about, give fabulous individual attention, and generous and skillful assists.

The Cahills are warm and accessible, invested in students, and cool folks. Fun, sweat, and the teaching skills to boot. sweet. The absolute best “flight attendants”.

• Brock Cahill www.gravitycowboy.com
• Krista Cahill www.cahillyoga.com
• South Boston Yoga www.southbostonyoga.net

Original post can be found at: Brock & Krista Cahill workshop: Notes & drawings (handstands, trapezius, bakasana, and tired-ness) at Bethania Bacigalupe

Are you a teacher or studio hosting an event or special class and want to get on the list? Feel free to drop me a line with the information (see format below).

The annual blog post covering special yoga events and classes in and around Boston on New Years Eve, New Years Day, New Years Weekend, January 1st and beyond.

We’ve got you covered:

Friday December 30, 2011

• 6 – 8 PM Yoga Mudra: An Invitation to Closure with Jared Hirsch at Down Under Yoga (Newton, MA)
  Cost:$30

Saturday December 31, 2011 — New Year’s Eve

• 12 – 1:30 PM MADONNATHON with Lynne Begier at Back Bay Yoga (Boston)

• 4 – 5:30 PM Special Candlelit NYE Class with Joanna Benevides at North End Yoga (Boston)

• 6:30 – 9:30 PM Special 3-hour New Year’s Eve Class with Glen Cunningham at Sadhana Yoga Studio (South End, Boston)

• 8 PM – 12:01 AM New Year’s Eve JourneyDance Celebration! w/ Toni Bergins, John & Nicole Churchil at Samadhi (Newton Centre, MA)

• First Night Kirtan & Dance! with Shubalananda & Ashley, DJ Mantra Ji & special guests ~ attend all or part at The Arlington Center
  8 PM – Shubalananda & Ashley kirtan
  11 PM – DJ MantraJi dancing kirtan
  Cost: $30 at the door or class card x 2 ~ free refreshments ~ come & go whenever you like

• 10 – 11:30 PM New Year’s Eve Benefit Class with Michael Mann at Prana Cambridge (Central Square)
  Cost: $15 minimum donation required

• 10 – 11:55 PM O2′s First Annual New Year’s Eve Class with Ann Panopoulos and Katherine Pomponi at O2 Yoga (Somerville, MA)
  Cost: $25 advanced / $35 day of

• 10 PM – 12:05 AM New Year’s Eve Yoga with Ame Wren at Back Bay Yoga (Boston, MA)
  Cost: $20

• 10 PM – 12:01 AM New Years Eve Celebration Class w/ David and Todd at South Boston Yoga (Boston, MA)
  Cost: $25adv/$30door

• 10 PM – 12:00 AM New Years Eve Flow at Be In Union (Somerville, MA)

Regular Classes:

Down Under Yoga (Newton, MA) : Saturday December 31st-ALL CLASSES RUNNING (Except 5:45pm)

Samadhi (Newton Centre, MA) : Saturday December 31st-ALL CLASSES RUNNING

Sunday January 1, 2012 — New Year’s Day

• Welcome in 2012 with the Gift of Yoga at Laughing Dog Yoga (Wellesley, MA)
  9th Annual New Year’s Celebration Yoga Classes
  8 – 9:15 AM – Breath-Flow-Stillness w/ Cynthia
  10:30 – 12 PM – New Year’s Celebration Yoga Class w/ Jennifer

• 10:30 AM – 12 PM First Morning Yoga Class with Barbara Freedman at The Arlington Center
  Cost: $17 or class card

• 12 – 2 PM Moving with Joy Into the New Year-A New Year’s Day Practice with Live Music by the Grass Gypsys with Roberto Lim at Back Bay Yoga (Boston, MA)
  Cost: $25

• 12:30 pm All-Levels – Special Additional Sunday “Late Risers” Afternoon Class for New Year’s Day with Glen Cunningham at Sadhana Yoga Studio (South End, Boston)

• 12 – 1:30 PM Vinyasa Yoga and 1:30 – 2 PM Meditation w/ Julia Hanlon at Majestic Yoga Studio (Cambridge, MA)

• 1 – 3 PM New Years Day: Grace in Transition w/ Tim and Kirsten at South Boston Yoga (Boston, MA)
  Cost: $30 advanced / $35 door

• 1 – 3 PM A Practice to Launch the New Year with Natasha Rizopoulos at Down Under Yoga (Newton, MA)
  Cost: $35

• 1:30 – 4:30 PM Honor the New Year with 108 Sun Salutations with Jennifer Maniates at Open Doors Roslindale
  Cost: $40 / $25 early

• 2 – 4 PM Special New Years Day Detox Flow with Ame Wren at North End Yoga (Boston)

• 2:30 – 4:30 PM Special New Year’s Day Restorative with Bethania Bacigalupe at Majestic Yoga Studio (Cambridge, MA)
  Cost: $20

• 3 – 5 PM ReNew You 2012: A New Years Day Intensive with Live Cello! with Larisa Forman and Rachel Arnold at Samara Yoga (Somerville, MA)
  Cost: $25

• 4 – 6 PM Radiate into 2012 with Chanel Luck at Down Under Yoga (Newton, MA)
  Cost: $35

• 5 – 7 PM The Art of Intention with Sarah Sturges at Back Bay Yoga (Boston, MA)
  Cost: $25

Regular Classes:

Down Under Yoga (Newtonville, MA) : Sunday January 1st– All Classes Running ( Except 7:45am)

Samadhi (Newton Centre, MA) : Sunday, January 1st — 4:30pm Nia & 5:45pm Tribal Beat ONLY

———-

Please confirm with individual studios for class times and prices before you head out the door. Many studios also have regular classes on their schedules (especially Friday and Saturday), so check on individual studio websites.

Please add any other yoga classes or events you know in the comments below!

Have a fabulous New Year!

-Bethania

Original post can be found at: Boston New Years Yoga Classes and Events 2012 at Bethania Bacigalupe