Yoga for the Traveler, Part 2

Before I pass along the promised Jet Lag Sequence, let me encourage you to participate in the photo contest from Part 1.  I have only a few photos so far, so perhaps your Thanksgiving travels will give you the opportunity to find a spot on the plane or in the airport and a willing traveling partner or flight attendant to take the photo.  You can send them to me at rosie.richardson726@gmail.com.  

Here's the link to that post:  

Yoga for the Traveler, Part 1

The Jet Lag Sequence

My sources tell me that this sequence was given by BKS Iyengar at RIMYI, July 29, 1988 to help his students traveling from afar on their first few days.  Guruji revised this sequence on October 8, 2005.   On my first night here when I was awake at 1 am, I did the full sequence with the timings.   I felt very refreshed afterward.  I repeated it the next day as well but in the practice hall.

In parentheses, I’ve added the translations and in italics, alternatives for those who might not yet know the pose or need something different for their body.  Obviously, when your travel you may not have more than your mat and a belt with your, so improvise with what’s available to your in your home or hotel.

Virasana (Hero’s pose) 2 minutes

Supta Virasana (Reclined Hero’s Pose) – on bolster – 5 minutes  - Supta Baddha Konasana or Supta Swastikasana

Adho Mukha Virasana (downward facing hero’s pose) – blankets or bolster under abdomen. Rest head, arms, etc. Notice effects…how groins soften, ribcage relaxes.  2 minutes

Padmasana  (Lotus Pose)  – Swastikasana (simple cross legs) 1 minute per side

Supta Padmasana (Reclined Lotus Pose) -  strap around legs, or Ardha Padmasana, strap thigh to shin. 3 min/side.   Supta Swastikasana (reclined crossed legs pose)

Baddha Konasana  (Bound Angle Pose) – take height as needed.  1 minute

Supta Baddha Konasana  (Reclined Bound Angle Pose) – over bolster, support head. 5 min.

Uttanasana (Standing forward bend) – 3 min.  Do with head supported, so if hamstrings tight, place head on a table or chair)

Adho Mukha Svanasana  (Downward Facing Dog)  – Head supported 3 min.  

Sirsasana (Head Stand) – to your capacity up to 5 minutes, then variations  -- alternative: Prasarita Padottanasana (Wide- legged forward bend)  2 minutes with head supported)

Parsva Sirsasana (with a twist)

Baddhakonasana (Bound angle pose)

Upavistha Konasana (legs wide, knees and feet facing forward)

Adho Mukha Virasana – to recover from Sirsasana

Rope 1 – 8 times slowly to open shoulders, release neck.   If ropes aren’t available, do Downward Dog and Upward dog 8 times with hands on the seat of a chair or a countertop.

Dwi Pada Viparita Dandasana (Two footed inverted staff pose) – on chair, crown of head on bolster, legs parallel to floor, feet on wall, arms rest overhead or hold back chair legs. Place hands on abdomen if nauseated or flushed. 5 min. (do this if it is in your practice, otherwise skip ahead)

Malasana (Garland Pose) – on chair – modify to your capacity and available furniture

·      Straddle/sit on chair, facing back of chair. Press buttocks back press chest to chair back/bar.

·      Sit on chair, facing forward. Support the head. Hold back chair legs. Rest frontal ribcage on seat of chair.

Niralamba Sarvangasana (Shoulderstand without support) – this is a more advanced variation of the pose, so if this isn’t in your practice skip ahead.

Salamba Sarvangasana (supported shoulder stand) – up to 10 minutes, may do other arm positions if in your practice.  Alternative: Viparita Karani  (Legs Up the Wall) for 10 minutes and skip ahead to Seated Forward Bends

Halasana (Plow pose) – 5 min. hands overhead

Salamba Sarvangasana – variations:

Virasana

Setubandha – one leg to touch floor then go back up. Repeat/other leg. Then both legs.

Eka Pada Setu Bandha Sarvangasana – from the previous if in your practice.

Viparita Karani

Seated forward bends with eyes wrapped and head supported (one could use a bandana in a pinch):  Do those in your regular practice  – 1-2 minutes per side 

Janu Sirsasana - Triang Mukhaikapada Paschimottanasana - Ardha (Baddha) Padma Paschimottanasana 

Paschimottanasana – 5 min. with legs apart and head supported (go for a soft poseat your capacity.

Savasana – keep eyes wrapped. Back of the chest on one pillow and bolster on the head (like a weight for the forehead).

Happy Travels!

Random Sights and Sounds and Tastes

Looking for something cultural to do our first Sunday, I reached out to a local friend who turned me on to a Craft Bazaar.  We hopped into an auto-rickshaw and arrived just as the fair was opening. It was staged on the grounds of an art center, and featured fabric makers, painters, potters, embroiderers, weavers, wood and metal artists and Rajasthan Manganiyar folk singers. 

One of my finds: 

Ganesh...meet Ganesh!

  

The singers were expressive and enthusiastic in their presentation, including making sure we saw their bowl for tips! 

Back at the flat:   if I told you how loud the birds are here in the morning and evening, you might not believe me.  Tonight, as Susan Elena and I walked home from practice, in one section of the park the birds were so loud I couldn't here what she was saying.  They seem to mass and socialize there around 6 pm and 6 am every day.  I came home from the early am class the other morning , and there was a avian kerfuffle going on at the window just below mine.  I captured this video from below ...you're welcome, Popsi! 

...and then raced up to see if I could capture it from above.  The scene had quieted down, and this loving scene is what I found:   

During my last trip, I fell head over heels at the sights, sounds, colors, texture, and aroma of food here.  Lots of great explorations from that visit, so here's a link to that post when you are done here:  Food Glorious Food, Part 1

Food Glorious Food, Part 2 continues with what is one of the true delights of our flat:  the kind and talented Swati and her magic silver box of spices.  She shops for fresh ingredients from the veggie vendors near by, cooks up a storm, and presents us with a lovely mid-day healthy veg feast, all while dressed in a sari.  

  

After a three-hour practice or an intense morning class, coming home to this is a welcome site...today's delights, clockwise from the bowl of fruit:  dal makhani (lentils), bhindi (okra), shakarakandi (sweet potatoes), and parathas. 

[As an aside, I've just discovered a new thing about the blog software...if you are on the actual blog page (brown background), you can click on the photos to see them in full size and just hit the arrow key to go back and forth through them.   If you receive this as an email, click on the blue 'title' and it will take you to the actual blog site   Sometimes for layout, I use a smaller photo, but you can always see it full size in the manner described above.] 

With plenty of leftovers for dinner, we rarely need to venture out during a "school night", but on Saturdays and Sundays, we do explore a bit more beyond our 5 block radius.  A must do:  Vaishali, a garden oasis tucked in behind a diner-like front on the very busy Ferguson College road.  The dosas here are not only delicious and filling, but an excellent photo opp!   

Susan Elena's very excited about her lunch!

Other sights and sounds...the pollution and traffic is one of the factors one has to learn to manage.  

The "scarf over the mouth and nose" technique is better than nothing, but in the auto rickshaws, the open-air, three-wheeled taxis that are ubiquitous, necessary,and inexpensive,  having something more substantial is essential.  Shout out to the "I Can Breathe" company: 

In the oasis that is the park adjacent to our building is a pavilion in which many activities take place, but one morning, as I did my laps before practice, I heard some "om-ing" and then an interesting class began...laughing yoga1  Just the few moments of this had me grinning the rest of the way around the park!

When I am Among the Trees

With no class or practice at the Institute,  Sunday's cool November morning air makes it a perfect time for exploration.  Our apartment overlooks a large park, which is home to myriad bird species whose early morning chorus makes an alarm practically unnecessary.  Stands of bamboo so thick that no light passes through them exist alongside delicate flowers.  

We begin there, in good company with many power-walking Punites, and as we reach the far side, are greeted by a graceful anjali mudra sculpture.  

Through the gates and right onto Hare Krishna Mandir Road, we pass by the Iyengar Institute and head across the busy, noisy expressway just 75 feet from the entrance.  

As we go onto the grounds of the Pune Agricultural College, almost instantly the honking and roar of traffic subsides and we are among the trees...

Huge old Mimosa branches arch over the street, like the nave of a cathedral inviting one deeper inside.  

The well-kept lawn fronts a majestic building in the center of campus, behind which are the agricultural fields.   Both these stand in a stark contrast to the big city bustle outside the gates.

WHEN I AM AMONG THE TREES

by Mary Oliver

When I am among the trees,

especially the willows and the honey locust, 

equally the beech, the oaks and the pines,

they give off such hints of gladness.

I would say that they save me, and daily. 

I am so distant from the hope of myself,

in which I have goodness, and discernment,

and never hurry through the world

but walk slowly, and bow often.

Around me the trees stir in their leaves

and call out, "Stay awhile." 

The light flows from their branches,

And they call again, "It's simple,"

they say, "and you, too, have come

into the world to do this, go easy,

to be filled with light, and to shine."

A special thank you to my mentor, Peentz, who introduced me to this poem and this poet.

Might as well jump!

Van Halen's song "Jump" came to mind after Saturday's Women's class.  Nine seconds into the opening riff of this early video, David Lee Roth literally jumps into this Hanumanasana-like pose, and later intones, "you've got to roll with the punches to get to what's real".  

Geeta continued the theme of jumping from Wednesday's class.  Just as each pose was taken, we sprung to the next.  Techniques were taught for springing and landing with each new pose added...how to coordinate the movement of the limbs and the lift of the hips so that the legs could move quickly into place.  Initially we worked on the mats but found those got in the way, so cleared the floor of all props and just worked on the cool stone floor.

What I think she was getting at was that practice shouldn't always be the same, step-by-step process...press the heel, lift the knee cap, turn the thigh.  "I can tell you how to bend the knee," she said, "and then your mind is with the knee."  Sure, those techniques help us as we begin to learn a new pose, but after a while, taking the pose on as a whole rather than parts, practicing in different ways, awakens the mind to where there is an opportunity in the body, some new awareness...and today's class definitely awakened some opportunities in us all.

In addition to jumping back and forth from Uttanasana to Adho Mukha Svanasna, a classic warm up in a yoga class, we jumped from Downward Facing Dog INTO Parsvottanasana, INTO Trikonasana...Ardha Chandrasana...Parsvakonasana--landing briefly enough to strike the pose before leaping back to Downward Facing Dog.

There was a lot of grunting and laughter and resting Uttanasana and stopping to watch demonstrations for nuance. The goal pose?  A variation of Visvamitrasana*. Think Parsvakonasana, but as you jump the leg forward from Downward dog, bring the foot to the outside of the hand, duck the shoulder under, and lift the foot off the floor as you straighten the arm. Turn the chest and extend the top arm to the ceiling...now jump back to Downward dog.  Go on...you know you want to try it!  

Might as well JUMP!

When all was said and done that day, I felt lighter and with a new sense of the opportunities and possibilities, even if my Visvamitrasana wasn't quite fully achieved.

* Visvamitrasana is a pose named after a warrior king-turned sage, Visvamitra.  Per Light onYoga, he was in a rivalry with Vasista, a Bhramin sage.  Through hard work and piety, Visvamitra raised himself to bhraman status.  

She's BA-AACK!

The rhythm of the days here seems simple on the surface:

• 2 hours of asana class 5 days a week
• 2 hours of pranayama class 1 day a week
• 3 hours of practice 6 days a week
• 1-3 hours of observing classes taught by various institute teachers 6 days a week

That's six to eight hours at the Institute six days a week, and each day is arranged a little differently.  Some days begin at 7 am with class followed by practice, others at 9 am with practice and class toward the evening.  Some days at the institute end at 4:30, others at 8 pm.  One of the challenges is figuring out how to restore and preserve one's energy in the interstitial moments to get the maximum from each class, practice and observation...when to eat, do errands, do laundry, and rest.  

Jet lag plays a huge role the first week, so one has to be cautious not to bite off too much in those first days. Inevitably though, the Institute teachers hit the ground running, and so it was with the first class...

Abhijata, Iyengar's granddaughter and a powerful young teacher, looked at the crowd of new and veteran Pune visitors and acknowledged the nervousness, anxiety and jet lag in the room.  As she instructed us to let that feeling release from our eyes, face and throat in the first two quieting poses, the feeling of tension leaving the collective body was palpable.  Then she brought us to standing...and BAM!  

Quick as fox, she ran us through the standing poses like we were speed dating, calling out the pose, giving one or two instructions, then "second side".  Fifteen seconds per side, one pose, two poses...8, 9, 10 poses.  As we came up from resting Uttanasana, in my peripheral vision I see that Geeta Iyengar has entered the room, and is seated next to the very large Patañjali statute that decorates the asana hall.  

She watches the next pose, and much like her father before her when others were teaching in his presence, she jumps in and takes over the class.  

She's BA-AACK!!

It has been several months since Geetaji has been well enough to teach, so this is very exciting for all of us who have traveled so far but had not been expecting to experience her teaching this time.  

Virabhadrasana III  - Warrior III is the pose that has her fired up, and so we begin to find the both the length, movement and moment of extension as well as the moment of balance in the pose.  We do it over and over and over again, with the same speed as Abhijata had started us, until finally she's satisfied that the front body is staying long.  Then she turns to the back leg which lands short of its starting point when we come down to both feet, so we repeat the pose this time with support -- our hands coming down to the floor in front of our shoulders, stretching the chest forward and the leg back to land back where we began.  Every three or four attempts, we stop as she makes another point or threads in a philosophical point.  I'm NOT exaggerating when I say we did this pose 24 times!  

[Note: 11/12:    I purchased the recording of this class to be able to listen to the more philosophical components of the class and in the process recounted.  We did Vira III in one form or another 14 times on each side for a total of 28!  Note that we were moving swiftly, not holding.  But this is less important than what she was trying to convey about the moments and movements in the consciousness.]

The class continued in this vein for another 90 minutes, with lots of breaks where she wove in philosophy. Today's theme was how we wrestle with the citta - the mind -- how hard it is to be just in the moment, not worrying about the next moment, not thinking about something else including letting our worries take over.  Geetaji is fierce but she has a great sense of humor in her description of the movements of the citta..."I wonder what's for lunch today?"  "That's a nice blue t-shirt over there."  How long WILL we do this pose?"  And the opportunity to stay in the moment came when she called out for us to do Sirsasana - Headstand.  

Immediately students came forward and announced this problem and that problem....maybe you've done this yourself...I know I have.  Long story short, Geeta stopped to reiterate her point about not letting these vrttis...the movements of the mind take over the moment we are in...that she wasn't asking us to take headstand forever.   Go..do the pose...find out!  Be in the pose and "Don't just die there...be alive there!"  

Geeta's BA-AACK!!