[msinghal]

Meenal

I was early in finishing my Karma classes.
Most of them were held in our own A Grade Ahead Academy in Dublin. A Grade Ahead provides supplemental education in math and English to students from PK to HS. The Dublin academy has spare capacity and so classes were offered to parents of the students attending classes there. The classes were held April 3 to May 1 – every Tuesday – 2 sessions back to back of 45 minutes each. All classes were slow flow style with different themes based on Yamas and Niyamas.

April 3:
Style and theme: Slow flow with “Aprigrah” (letting go)
Location: A Grade Ahead Dublin
Session 1: 5:45 PM – 6:30 PM Attendance: 5
Session 2: 6:45 PM – 7:30 PM Attendance: 3

April 10:
Style and theme: Slow flow with “Santosh” (contentment)
Location: A Grade Ahead Dublin
Session 1: 5:45 PM – 6:30 PM Attendance: 5
Session 2: 6:45 PM – 7:30 PM Attendance: 3

April 17:
Style and theme: Slow flow with “Ahimsa” (non-violence)
Location: A Grade Ahead Dublin
Session 1: 5:45 PM – 6:30 PM Attendance: 4
Session 2: 6:45 PM – 7:30 PM Attendance: 2

April 24:
Style and theme: Slow flow with “Tapas” (discipline)
Location: A Grade Ahead Dublin
Session 1: 5:45 PM – 6:30 PM Attendance: 4
Session 2: 6:45 PM – 7:30 PM Attendance: 3

May 1:
Style and theme: Slow flow with “Ishvar pranidham” (surrender)
Location: A Grade Ahead Dublin
Session 1: 5:45 PM – 6:30 PM Attendance: 7

May 17:
Style: Stretch
Location: Fiserv
Session: 6:00 PM – 7:00 PM Attendance: unlimited

June 9:
Style and theme: Slow flow with Balance
Location: BOY
Session: 3:00 PM – 4:00 PM Attendance: 10

June 16:
Style: Warm up to 5K
Location: Asha Ray of Hope walk
Session: 10:00 AM – 10:15 AM Attendance: unlimited

June 24:
StyleChair Yoga
Location: A Grade Ahead Powell
Session: 1:30 PM – 1:50 PM Attendance: 30

Lessons learned:
1. There may be low attendance for the class despite confirmations.
2. People may arrive late – after class has started. Be prepared to handle that situation. Have a couple spaces marked, ready with props, for late arrivals.
3. People arrive without mats, so have spare ones.
4. People will squirm and leave eyes open during savasana. Be ok with that.
5. Practice timing the sequence especially as a new teacher. A sequence of a 45 minute class is much different from a 60 minute class.
6. Pay attention to the time of the day the class is held. Theme and flow would be dependent on that.
7. I thought mirroring would be impossible, but I was able to manage it in the last couple classes.
8. Chair yoga and the warmup before the walk at Asha was hugely successful. People wanted repeat sessions.
9. Creating an ambience in a room that is already not a studio is important. I accented the room with candles and lights.

[msinghal]

From pages 24-25, I realize I hold anxiety in my stomach while I hold tensions in my shoulder and neck. I am anxious by temperament (vata), and I have always had a weak gut, but this connection has only recently become apparent to me. Also, since the last one year, I started developing shoulder and neck stiffness. While undergoing physical therapy and reading this book, I am realizing that I often stiff or scrunch my shoulders up. Awareness is the first step towards prevention or cure. Not only am I trying to release the tension from my shoulders when I realize it, I am also trying to mitigate the state of stress via meditation and breathing.

Luckily, I have had a nurturing and safe upbringing with no major upheavals that I can attribute my gut or shoulder issues. There have been some relationship issues in my adulthood, but all those since have been mostly resolved. I do not necessarily have a dominant side either. While I am mostly left brained, my feminine and masculine sides are roughly equally balanced, maybe tilting a bit in favor of the feminine side. I get injured on both sides of my body (and I get injured often!!). Interestingly, I noticed that when I am anxious or tensed, I am more prone to a physical injury, further proving the mind body connection.

As a teacher, I feel it is extremely important to bring our own lives in balance, not only for our own selves, but also because the energy that we own will be passed on to the students. Having this knowledge will help me noticing if a student is holding tension in certain parts of his or her body, and possibly will be able to offer modifications in poses or breathing techniques to ease those.

[msinghal]

First of all, what a bummer, I missed this class!

Even though I had some previous knowledge of the doshas and Ayurveda, I never did take the time to connect why I am a certain way. Since the time I started the training, I have connected a few things about myself: why I am cold all the time or why I have weak digestion (because I am vata) or why I like soft warm foods/water and why I like balancing poses (because they ground/pacify vata).

I realize the following for my personal practice:
1. I should be eating small meals but more frequently
2. Grounding is essential on poses for vata. I should also increase the length of each pose (slow flow) to avert anxiety and that forward bending poses help vatas. (courtsey https://chopra.com/articles/designing-a-yoga-routine-for-your-dosha)
3. I should focus on calming pranayams like alternate nostril and bhramari (and reduce kapalbhati – but I love it!!!) (courtesy – https://www.ekhartyoga.com/articles/yoga-for-balancing-the-doshas)
4. I should be more regular with meditation. Vatas need that the most.

As I continue to teach and have regular students in my class, knowing a student’s dosha might help me understand why a student likes or dislikes certain poses or what I can suggest to students to benefit them to balance their doshas. Seasons and time of the class should also be considered in planning the class.

Meenal

[msinghal]

I attended Curvy Yoga today (7/21/18). I had mentally prepared myself for a gentle class, although I was surprised it was not as gentle as I had expected. Her cueing is very clear, precise, slow, emphasizing heavily on breathing. She continuously, boldly, and purposefully cues inhales and exhales, which I appreciated and will try to incorporate in my teaching. I did not find her instructions specific for the curvy audience at least in today’s class; maybe her choice of poses were such that they did not need specific instructions. Her use of props was deliberate though. Most times, she had the entire class use them without offering options. This can be helpful to those who might feel intimidated by a neighbor who is not. She herself used them as directed all the time.

Overall I enjoyed the class.

[msinghal]

I have been more vata in my earlier life (I have taken the quizzes earlier in mu life), but now most quizzes deem me to be a mix of vata and pitta with vata being the more dominant one still. I total agree with this because my mind is always many yards ahead of my body. I am quick in walking, making decisions, always on the go, have a poor appetite, a thin frame, cold hands and feet (although this is changing now), flexible but week joints, quick to learn but quick to forget, I like warm foods (cold foods and salads do not agree with me) etc.

Unfortunately, I am missing this session. I am incorporated Ayurveda in my lifestyle to some extent, and I will rely upon different readings to continue to learn how to balance my prakruti further.

• This reply was modified 6 years, 9 months ago by msinghal.

[msinghal]

My top 5 aha moments from this session/reading are
1. Kimberly’s suggestion that one should minimize spirituality in a corporate setting makes perfect sense to me although I had not realized it myself. I also think that people are generally in a rush to get back to work, so savasana may seem like a waste of time. Making them aware ahead of time that I, as a yoga teacher, will get them out on time or that we will stay here for about 5 minutes and end at the sound of a dong, may make them more amenable to it.
2. For older seniors, it perfectly makes sense that their mobility and flexibility may be compromised. Using props, like chairs and wall, may be a necessary and beneficial. Transitioning from one pose to another must be gentle. Focusing on breathing and reminding them often to pull back when feeling pain is also advantageous. Additionally, using imagery in cueing like “raising the arms to the sky” may usher in the much needed lift in their spirits.
3. For kids, the following were my takeaways: keeping the class length short (30 min), using games and partner poses to engage their little minds, and keeping cueing literal, but simple.
4. For athletes, whether adults or teens, it is important to keep the pace in the poses since they are used to fast paced workouts, using metaphors related to sports can motivate them, and stay away from spirituality.
5. In order to gauge how a student is feeling when he/she first walks into class, an effective question is, “Is there anything in your body that you want to tell me about?”

[msinghal]

For a person like me, who is not spontaneous, creating a routine and practicing it thoroughly is what works. At this stage, I have to know not only what the precise pose sequence is, but also what I will be saying (cueing for the pose) and in between poses. I am hoping that gets better and I am able to improvise and be more instinctive with more exposure to teaching.

I have picked cues and poses from various teachers at short notice as well, but they were mostly small variations. I like to make the routine theme based and end with a quote. I also like to incorporate a pranayama as centering. My favorite type of class is a slow flow.

[msinghal]

So far, all my classes have been theme based. I used the yamas and niyamas as themes for the karma classes thus far.

First, I picked my theme. Then, I tried to find asanas that went well the theme. For example, with the theme of “aparigraha,” I used asanas that allowed me to use the concept of letting-go. With the theme of “tapas,” I went deeper into asanas that went deeper in the pose. This I did with the help of online research. After I was able to find a litany of asanas that went well with the theme, I put them together to make a flow. Finally, I added pranayama to center, and a so far I have been able to find a quote on my theme to end the class with.

I always practice cueing and doing the postures so that (1) the timing is right and (2) my cueing is making sense. I am not that spontaneous as I would like to be. The creating of the classes have been somewhat stressful for me. I am also not using any sequencing tool. I find it simpler to just imagine the poses, write down names of the asanas in the flow, then write down some language around it, and finally practice with music and a clock.

[msinghal]

6 out of the 7 karma hours I have completed so far have been at a vacant office and 1 at the 5K race. I have yet to teach at Balancing Owl.

From the office setting, here are my learnings:
1. It is extremely important to visit the location well before the day of. My room, although vacant, had an unusual layout. So, I needed to plan out my placement and my students’ placements to optimize their visibility. I set the props on those spots ahead of time so that students knew where to place their mats.
2. I preferred not to rely on the phone for too many things like the music, its speaker, and its clock. I carried a separate clock, and a Bluetooth speaker. I used my phone only for music. I placed the speaker in the middle of the room so that the volume is not too loud for some and too low for others.
3. I also arranged some candles and lights to enhance the ambiance of the space.
4. I created signs to tell students which way the make-shift yoga studio was.
5. I realized after the very first class that I must be mentally prepared for late arrivals.
6. I always arrived at least half hour early to each class, and then proceeded to adjust the temperature, lighting, signs, music, and props in the room.

[msinghal]

According to Patanajali’s classical 8 limbed path of yoga, meditation (Dhyana) is the 7th limb, just short of the final enlightenment (samadhi). All other prior limbs are preparation for the physical, mental, and spiritual body to attain that final goal. Yet, to meditate, I feel, one does not have to wait until the requisite level of asana, pranayama practice has been achieved. Meditation, to me, is a journey of self-exploration and self-transformation, and hence it can be enjoyed whenever and however one chooses to try it.

Meditation is simply the art of opening to each moment: when one is synchronizing body, breath, and mind in vinayasa, it is meditation. When one is simply listening to the sounds of nature, or the innocent cackle of children, it is meditation. When one is immersed in the simple act of practicing or appreciating music, dance, or any other art form, it is meditation. As Alan Watts, a meditation teacher, says, “When we dance, the journey itself is the point. When we play music, the playing itself is the point. Same is with meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.” If this is meditation, then mindfulness (the state of being completely and fully attentive to the act experiencing sensations and feelings, but no judgment) and meditation are integrally connected.

[msinghal]

I taught my karma yoga outside the studio, but luckily, I had the space to myself all to myself. It was an office space, but unoccupied. I decided to make it warmer by using lights and tea light candles. I used soft instrumental music. I carried my own speaker and placed it in the middle of the room, so my voice does not drown in its sound if placed next to me. It was a small room with no other distractions of noise, so speaking too loudly was not necessary. My major challenge was the room’s layout for which I had to be creative as to how to even fit about 7 students.

Today, when teaching outside at the race, voice projection was an issue, so were the many distractions of the people and music around. The unevenness and texture of the ground also offered a challenge. We could not do sitting and lying down poses and standing balancing poses were harder too.

All said and done, while teaching outside can offer challenges, practicing for your own self is very rewarding. Doing yoga in nature is my personal favorite as I practice on my back patio regularly during summer. I love to breathe and flow with the music created by chirping of birds and water from my fountain. Add to that the aroma of the fresh air and the flowers around, it is a heavenly experience. The final cherry on the cake is witnessing the joy of my poodle prancing around me enjoying nature every bit as I am. (I do miss my yoga buddy and neighbor, who for years practiced with me on my patio, and who I lost in February to cancer.) If you have not experienced it yet, I encourage you to try it this summer.

• This reply was modified 6 years, 11 months ago by msinghal.

[msinghal]

My biggest “aha” moment came very early on during training when I realized how willing to assimilate and accept my fellow students were. Yoga has originated from my birth country, so it is not hard for me to understand its philosophies, terminologies, and the background. But I was so pleasantly surprised to see how adapting the yoga community is of its doctrines beyond just the asanas. I was in love with yoga’s teachings all over again!

I started the teacher training program in order to deepen my own practice. While I have been able to do a lot of reading, I have been a bit deficient in the practice department. Between training deliverables, work, and my health, I am struggling to find adequate time and opportunity for mindful practice of my own, which I had hoped I would get plenty of when I started training. The karma classes were gratifying, but were stressful to put together. Part of me really wants to teach in the future in order to show the world the power of yoga, but the other part wants to just immerse myself in the joys of yoga in a life long journey with myself. I am hoping I am able to find the answer by the end of the training.

[msinghal]

Considering how long I have been practicing asanas (since I was a teenager), my entry to really focused breath work happened pretty late- only about 15 years or so ago, when I took to pranayama. Although my parents had been gently encouraging me to try it for a while, being great role models themselves, the time for me must have not been right. And when it was right, I approached them to help me immerse in the wonderful and revelational world of pranayama. The going was slow though; only a few cycles at first because I would get light headed. With determination, I persisted, adding slowly to the repertoire, building to a sequence of left nostril, right nostril, 3 part, alternate nostril, bhastrika, kapaal bhati, ujjayi, bharamari, and onkara. My father’s prescribed practice always began with centering through pranayama that lasted a good 30 minutes. The asanas came after, constituting a total another 30 to 45 minutes.

As I included pranayama in my daily practice, not only did it become my favorite part of the yoga practice, I became more mindful of breathing during asanas as well. These days, when I do not have time for a full hour of yoga practice at home, I pick pranayama and meditation over asanas.

My favorite class sequence for a 1 hour long class is very likely to follow the same principles in which I have grown up: at least 20 minutes of pranayama before plunging into asanas. I feel the knowledge of pranayama deepens the experience of a student multi-fold. Pranayama massages the internal organs like no other technique does. I would certainly like my students to enjoy the rewards of focused breath work via pranayama and asanas.

[msinghal]

While arm balances and inversions are useful poses in their own space, they are certainly not fit for all levels of classes or students. They deliver benefits like increased balance, bolstered focus, improved strength in the relevant areas, and enhanced circulation. However, there are contradictions to keep in mind while practicing or teaching them. Someone with weakness or injuries in the neck, shoulder, and wrist areas should attempt these with caution.

Knowing my limitations in these parts of my body, I am too apprehensive about even trying the full versions of these poses. I will have to rely upon inversions in the form of forward bends and bridge. I am able to do limited arm balances like side plank, but no full version of crow for me.

These poses fit best in a level 3 class. Even though I think the full versions of arm balances and inversions can be cued by teachers who do not practice them themselves, I am not comfortable teaching anything that I myself cannot practice. Therefore, I will be excluding them from any of my classes.

[msinghal]

I confessed to Kimberly that I was finding Anatomy very difficult to wrap my head around. That being said, Ann concisely and aptly covered this difficult topic last week. I have a better understanding of the material, but I still do not have the terms and the knowledge on the tips of my tongue. It will require much more re-reading, memorizing, and forcing myself to be thinking in anatomical terms every time I think of a posture. With the time crunch I am feeling myself in right now as I prepare myself weekly for the Karma classes, staying ahead of the required reading, and completing all requirements of the YTT program, this will unfortunately have to take a back seat. I have promised myself to return to it and give it due diligence. Some ideas include:
• Creating a few class sequences based on certain muscle groups. This could help break down the material in chunks (like the article suggests).
• Analyzing the pains and aches people generally complain about and then finding the answers just like Ann had us practice during class. Possibly even checking with Ann if I got it right.
• Cueing using anatomical terms without intimidating the students.

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