If you’re an anatomy fan, you can also check out The Breathing Project — they’re doing open houses (i.e. free classes) on several dates in October. I attended last year’s open house, and really learned a lot. (It inspired me to take Leslie’s full Anatomy of Breath-Centered Yoga course!) Amy Matthews is also brilliant. Here’s the schedule:

EMBODIED ANATOMY & KINESIOLOGY COURSE
with Amy Matthews
1:00-3:30pm
Friday, October 1 class FREE!

YOGA ANATOMY
with Leslie Kaminoff
2:00-4:00pm or 6:30-8:30pm
Wednesday, October 6 classes FREE!

ANATOMY & BREATH CLINIC (ABC’s)
with Leslie Kaminoff
4:15-6:15pm
Wednesday, October 6 class FREE!

NEW! TUESDAY EMBRYOLOGY COURSE
with Amy Matthews
6:30-8:30pm
October 26 class FREE!

Enjoy!

Stephanie: So, in my own practice, I’ve been thinking about the difference between sensation, and tapas. And realizing that they’re not the same thing.

Rough quote, I’m forgetting more of it, but her words hit the spot. It’s taken me years to realize that yoga is not the Marines, pain is not “a sign of weakness leaving the body.” Tapas, the purifying burn that is a big reason we practice asana, is achieved through appropriate challenges for the body. Not masochism and ignorance.

Leslie Kaminoff was another good teacher of this lesson. Ligaments, tendons, and connective tissue are often overstressed in yoga practice. And they get very little blood flow, so they’re slow to heal if torn. So if you’re stretching a muscle, make sure you feel it in the middle of the muscle (the “belly”). Strong sensation in the joints is a warning, not an achievement.

The word “sensation” versus “pain” is a valuable detail. Those of us with a high pain tolerance probably wouldn’t say that little sharp twinges in the knees or shoulders are painful. (Rowing a 2K in under 8 minutes — THAT’S painful.) But we’d have to admit that we’re feeling sensation in the joints. It’s amazing what word choices can do.

Note: This is perhaps a modern lesson. Light on Yoga, (the “Bible” of modern yoga), describes Padmasana (Lotus) pretty intensely:

People not used to sitting on the floor seldom have flexible knees. At the start they will feel excruciating pain around the knees. By perseverance and continued practice the pain will gradually subside and they can then stay in the pose comfortably for a long time.

But Mr. Iyengar, at 91, supposedly has bad knees — which he blames on Lotus Pose. And one of the main models for the Iyengar school’s books has debilitating nerve damage. So, just know that the guys who literally wrote or followed the books on alignment have learned some hard lessons. Yoga alignment is NOT an exact science. So maybe take it easy.

Tara Stiles

The new house of (Tara) Stiles, Strala Yoga is a breath of fresh air downtown. I finally stopped by last week. A beautiful loft on Broadway and Houston, Strala has magical light and expansive space. A cozy little corner of art and couches invites you to move in. There’s a long wall of mirrors in the back, from its previous life as a Crunch gym, but that only adds to the Real World Yoga feeling. I kind of don’t want to share such a gorgeous uncrowded space, but I have to support their admirable affordable pricing — just $10 for all classes! Even the 90-minute ones! And those with Ms. Supermodel herself.

Classes are Vinyasa flow, but they use a unique system of levels. Instead of Basic, Intermediate, or Advanced, the classes are called Strong, Relax, or Recover. I took a “Strong” class; it was a steady stream of burning poses, but really chill in tone. Tara is super friendly and easy going. She reminded us to use as little energy as needed for each pose, a lesson I could stand to take into other areas of my life. (Or even my front quad as we held Warrior II. Again.)

The Relax classes are aimed one notch easier, towards stretching versus strengthening. The Recover classes let you rest a bit longer in each pose, a nice complement once a week at least. I really like the naming focused on WHY you’re taking the class, instead of who you think you are.

I also took a Strong class with Tara’s husband Mike. [Full disclosure: I do some consulting for his web firm.] He’s also perfectly laid-back and cheerful, even as he demos and dishes some ab-twitching pose. I’ve seen him take back-to-back classes before teaching his own. He combined the Strala sequencing and the studio’s eclectic playlist to keep us smiling throughout class.

Tara is an inspiration, styling yoga for a modern, multitasked life. Check out her million free videos on YouTube, her iPhone app with Deepak Chopra, or her new book on Amazon. Or stop by Strala and see if you can figure out how she makes it look so easy.

Last night I stopped into a cute center I’d heard a lot about — Shambhala Yoga & Dance, in Prospect Heights. Friends were telling me that the owner really honestly tries to connect the community through her yoga center; classes are only $13 for a drop in, $6 community classes are offered at peak times, and social events like salsa parties bring neighbors together for some fun.

The studio is small, with room for 12 or 13 students only, so be sure to get there on time. Lilac walls and a low-lit altar give the space a cozy, homey feeling.

The class was “Chakra Yoga Slow Flow”, described as “A slow flow [vinyasa] class that explores the Chakra (Energetic) System. Focus on stimulating & balancing one chakra each class.” Marisa (Bonfanti, there are two Marisas there) signed us all in and started us off with some nice seated stretches. A sequence of spinal twists and side bends, synchronized with the breath, was a nice slow start to the rainy evening. We did each sequence twice, a pattern I’ve always enjoyed in Bikram classes because you immediately see the benefits of practicing yoga. We did extended Cat-Cow, Threading the Needle, and a series of hip openers in Down Dog.

From there it was on to the standing poses. The pace was calm, the instructions peaceful. Marisa has a soothing tone and conscious pacing. Eventually she revealed the chakra we were working on: the throat. The center of communication, and voice, the energy of this chakra includes the neck, shoulders, and arms. It affects how we express ourselves, ask for help, and receive it. Towards the end of class we did a few OMs, using sound to vibrate and balance the area. I always resist chanting, it has too many religious connotations for me, but then I often forget how great it makes you feel.

The ninety minute class, a rare treat these days, ended up feeling brief. More Marisa please.

April Martucci

I love lunchtime classes, even though I never make it to them. Short and sweet/sweaty, they remind me that it’s possible to fit a great practice into sixty minutes. (It’s the leaving work part that I can’t seem to manage.)

April Martucci, director of the Mind Body Studio at the swanky Reebok Sports Club, finally got me to a lunch class yesterday. I really liked her website, and her yoga style is called “The Fire Dragon Method” — how could I resist?

She started class with a few thoughts on cycles, or patterns of life. For example, our social lives have changed drastically now that spring weather has hit the city. The Eastern perspective helps us remember not to get attached to particular habits or feelings; things come and go. This applies to our practice, too.

I could definitely relate. When I got tendinitis in my shoulder, I could no longer rely on my practice to be an endorphin-laden escape. (And I’d been very attached to that escape.) I had to appreciate the therapeutic side of yoga, enjoy the breath a little more.

We started class with three rounds of OM, and one round of call-and-response chanting. I hadn’t expected anything exotic in a sports club. But the class mumbled through it cheerfully. “Just say anything!” April instructed. Don’t expect any world music, however; the playlist included John Mayer, Portishead, Adele, and Led Zeppelin.

From there it was straight on to the Sun Salutations (A and B). They were Ashtanga based, with some variations like Revolved Chair (Parvritta Utkatasana). We did a few rounds at one breath per pose, and then slower rounds where we held each pose a few breaths. My favorite part of the warm up was a repeated sequence from Down Dog: stepping forward into High Lunge, swooping up into Warrior III, stepping back into Warrior I, opening out into Warrior II, arching back into Reverse Warrior, and on with the flow. It felt perfectly fluid, as if those poses were always meant to be together.

April teaches with the relaxed vibe of someone who’s led group classes forever: no pausing or searching for the words. We did a boatload of poses, but it never felt rushed. (The sequencing was really harmonious; we must have saved time in transitioning.) Side Plank into Rock Star; Standing Split into Half Moon; I really felt the flow. Instructions were simple, moving us quickly and efficiently along. You’ll need to know the names of your basic poses in order to keep up. As we slowed towards the end, she read another passage on the philosophy of practice, giving us a few more ideas to chew on.

Adjustments were awesome; April has a background in massage and dance. She sat on my legs in Locust, and helped my shoulders open up up up.

This was a Level 2/3 class, and April made sure to challenge us. Standing poses abounded. Forearm Stands and Handstands took place in the center of the room. We even tried the hopping-up Handstand where you squat and jump your hips over your head. It was the most athletic class I’d taken in a while. Three Full Wheels, and I was ready to rest.

Be sure to bring flip flops or sneakers; you have to cross back through the main lobby/café to get from the locker room to the yoga room. And, if you have the time, a swimsuit for the whirlpool. There are all kinds of sports club amenities to enjoy.

I’ve been caught up in the details of anatomy for a while, so it was great to return to a sweet vinyasa flow. Hints of Ashtanga, bits of Atmananda? Whatever the source, I was grateful for the change of pace.

My brain is growing exponentially. I’ve been practicing yoga, mostly at home, for 11 years. I read about it, write about it, talk about it, practice it almost daily, and yet this teacher training is growing my practice and consciousness by leaps and bounds, and we’re only two weeks in to a 12 week program. Today Will Duprey, one of my teachers, taught us to fly by grounding us.

For almost 90 minutes we practiced a vigorous standing practice. We came into Utkatasana (chair pose) and held, and held, and held. We followed that up with Utthita Parsvakonasana (extended side angle), Trikonasana (triangle), and Anjaneyasana (low lunge). And repeat, and repeat, and repeat. I thought we were just tiring out our bodies to prepare for final relaxation.

After grounding us, Will asked us to lightly assist one another to fly into hand stand. My body seized up. “I can’t do hand stand,” I thought. Even assisted I’ve never done hand stand. My arms just aren’t strong enough. I’m not coordinated enough to do hand stand. The fictions we tell ourselves.

There was no end to the panicky voice in the back of my mind, but I had no choice. I had to at least assist my classmate to help her get into hand stand. Watching her fly with ease (she’d never been able to do hand stand either) I gave it a whirl, and I found that my arms actually aren’t weak. I am coordinated enough, and I can fly. Truth is indeed stranger, and more powerful, than fiction.

Tanya Namad

I was tempted to skip yoga today. Forty mile an hour winds kept me from crossing Third Avenue; my umbrella simply wasn’t going to make it to York. But, literally one minute after I’d given up, the cross-town bus arrived like a knight in screechy armor. I made it to class just a few minutes late.

Tanya Namad, a recent graduate of Atmananda Yoga, invited me up to her vinyasa class at New York Yoga. I did my first teacher training at Atmananda (albeit with different faculty), so I just hoped I wouldn’t be too adrift in memory bliss.

New York Yoga is a clean, calm space with all the niceties of the Upper East Side. (See a few more notes in my post about Mia Baer.) The class was comfortably full, in spite of the weather, and I found a cozy spot in the back.

I’d missed Tanya’s intro, but still caught a few neck stretches and cat-cows. Then it was on to the Sequence.

For those who’ve not heard of Atmananda, it’s a set sequence developed here in New York City by Jhon Tamayo with Sabina Stahl. I find it much more fluid and enjoyable than the more well-known sequences of Bikram and Ashtanga. It used to vary some, but now it’s fixed in stone (i.e., they made a poster. Full disclosure: I helped them.) They recently broke it down into seven stages, from the basic poses to the full sequence. Before that it was “just do what you can, you’re welcome to rest.”

Tanya took us through the Sun Salutes and standing poses at a nice, rhythmic pace. Her instructions were minimal but clear, and she didn’t leave us hanging too long on one side or another. We spent ten or more breaths in Down Dog, but the rest of the poses flowed at a moderate clip. You’ll hold poses briefly, but still have time to breathe.

Tanya is a marathoner, and a former dancer, and the class had an athletic feel. She encouraged us to push and pull into deeper variations. If you have injuries, or minimal yoga experience, you’ll need to hold yourself back. She demoed about three-quarters of the class; if you don’t know the poses you’ll have a visual. Friendly encouragements, and a few gentle adjustments, filled her trips around the room.

The class was labeled “Vinyasa All Levels”, but they could have called it Intermediate Atmananda (if more people knew what that meant). We did most of the Sequence. It was a well-balanced selection of standing poses, arm balances, forward bends, back bends and twists. Five glorious minutes in Corpse pose were a welcome ending.

After class I had a blissful buzz. On my way there, I’d been ready to cry; on my way home I was laughing at the world. It was a welcome treat for a rainy day.

Oh no no no

It turns out that yoga in the back of the office is the best idea ever! We’re going to keep it up through March.

The focus is “desk job decompression:” yoga poses to counteract all those ruinous hours at our laptops. We usually do 15 minutes of simple stretches to wake up the wrists, ankles and spine, then about 45 minutes of standing poses, and a guided relaxation at the end.

It’s safe for beginners, and my more advanced friends have enjoyed all the details. Slow flow yoga. Taught by me (Erica Heinz).

Come join us!

Monday, March 8, 15, 22, and 29
6:45–8pm, at GreenSpaces
394 Broadway, 5th floor
Pay what you wish. ($0–$10)

I love to be in over my head. I love the feeling of constant learning, the challenge of gaining knowledge in a world where just around every bend there is more to discover. So of course I would join a program where I am in over my head. It’s where I am most at home, and most alive.

With this realization, my body began to relax and my mind followed. You see, there is never an end to learning yoga. We will never know it all – it’s a 6,000 year science / art / practice. And even if God willing I live to a very ripe old age, there will always be more to learn. I’ll never be perfect in my practice, nor in my teaching. My only job is to show up on that mat and do the best work I can, while also inspiring those around me to do their best, too. In yoga, we are all always enough. On the mat, we give what we have and receive what comes to us. And come to think of it, that’s a nice way to live in the world, too.

Dharma Mittra

Saturday is full of fun for Dharma Mittra fans.

For the physically inclined, Stephen Cheng leads his 3-hour “Dharma-Mittra-inspired” Vinyasa class near Union Square. I had a great time in December; only some last-minute volunteering is keeping me away.

For the devotional minds, there’s the opening of Dharma Yoga Brooklyn, on 6th Ave in Park Slope. Chanting and a silent auction from 11am–9pm.

Saturday, March 6th, 2010

3-hour Vinyasa Flow with Stephen Cheng
BodiBalance, 20 East 17th St, 2nd Floor
$20, 2–5pm
www.simhayoga.com

Grand Opening of Dharma Yoga Brooklyn
82 Sixth Ave at St. Marks Ave, 2nd Floor
www.dharmayogabrooklyn.com

11:00 Open Doors
12:00 Blessing Ceremony with Sri Dharma Mittra and Ismritte Devi Om
12:30 Asana Offering
1:00 Silent Auction Opening
1:30 Kirtan with Shyama
3:00 Kirtan with Nina & Ambika
5:00 Hanuman Chalisas with Nina, Shyama, Keshav, Brett, Donna
7:00 Kirtan with Lily & Jeremy
8:30 Maha Mantra

A silent auction will be taking place all day! A few things up for grabs:
~ Homeopathic Session with Dr. Ron
~ Krishna Das complete CD and Book collection
~ 19th Century Hindu Deity Print
~ 4 Nutritional Counseling Sessions with Marissa
~ Vegan Restaurant Gift Certificates
~ Thai Massage Session with Achala

Enjoy!