Yoga Wakes Me Up (in the middle of the night)

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yoga wakes me up (in the middle of the night) 😉

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first, it was waking up to find myself in tree pose [1] , supinely if sublimely so 😉

now, it’s a supine spinal twist [2] , only not nearly as sublime –

Suspended Knee
Suspended Knee

i woke with a seldom but unwelcomely recurrent pain in my right hip –

re-positioning, the pain eased quickly –

but my yoga studies –

after 10 years of physical home practice in blissful ignorance…

after nearly a year of intense fitness learning from AFAA and SilverSneakers

after a much more recent yoga teacher immersion plus other yoga workshops dvds books and ongoing online offerings…  [3]

yes, my yoga studies!, have begun to teach me in my sleep! 😉

***

so i woke, looked down at my legs under the covers, though not in pants like this picture, of course 😉 and saw what i wouldn’t have seen, hadn’t seen, and didn’t see, even a few weeks ago!

i sleep like this a lot…feels good to me  [4] , and the hip pain has been sparsely spaced in time – so i must only at times have been doing this :

Unsupported Space
Unsupported Space

balancing my lower leg so neither the medial edge of my foot, nor the medial side of my knee, rested on support –

ahhh…

my leg had been suspended [5] , to wobble to waver, to tired in the night, unable to find its spot of rest –

sorta a supine twisted tree 😉 with a leg-branch see-sawing to sound of zzzzz’s

***

i’d felt the pain immediately when i woke  [6] , recognized the memory of its location, plus the intermittent times i’d have a lingering pain pop up some mornings…my nagging companion for the day

the solution?

simple as a pillow, as per doctor oz 😉

Support!
Support!

yes, my fitness interests in alignment etc (or rather sheila’s, she’s as regular to doctor oz as i am to my favorite online sites) provided me my pillow-talk solution –

while my yoga “practice” is refining my awareness for alignment, support, and, oh yes, comfort…

***

so, to my favored closing,

namaste – con dios – god be with you

may i add, this one time,

may your leg branch find the forest floor and bring you “sweet sweet dreams” 😉

*

have you had something similar happen? tell us, leave a comment! 😉


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footnotes

[1] aka, vrksasana, like tree-bark-asana – best way so far, for me to remember the sanskrit name 😉

[2] supta matsyendrasana, like super sitting on the mat, with a twist laying down

[3] ton! like ray long, paul grilley, magazine of yoga, yoga dork, the yoga lunchbox, more more more –

for suggestions with links for yoga fitness and the arts, please go to my links page

[4] doctor oz, in this video link, says this position is good for the spine, so i had that part right 😉

[5] all three images in this post by my wife sheila and myself

[6] “will doing yoga make me sore?” is a question ann pizer at yoga.about.com asks, providing a short useful answer, plus related links


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“Angel Wings” – the silent flutter (poem & photo)

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“angel wings” – the silent flutter (poem & photo)


featured in the ebook –

Poems for Lovers Loving & Being Loved

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i rarely thought, if i truly have a guardian angel, it would be alone…

experience told me my angels would be at least a pair, possibly a group, some coming, some going –

probably, one staying, sorta “assigned” to me, but i’d asure them, a silent smile across my heart, i wouldn’t hold them to it 😉  if they had more pressing prayers to answer….

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i think the closest i felt that same feeling, with people, were the times i remember my parents, bent over me, as i lay with fever in my bed –

or even tinier, kneeling in church, while i tried to fathom the routing system for any prayers i could create that would “pass” the grade and help someone, usually in purgatory – i especially, as a child, kinda felt for those folks 😉

though i can’t truthfully say i believe with certainty, that there are angels, much less any given carte blanche coverage over my own whims and care, i’m sure not about to give up my “belief” in them, no way 😉

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do you believe in angels? let us know, leave a comment (no poems please 😉 )

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Angel Wings

Angel wings flutter

like swans on a mirror

cutting the clouds of worry

wounding my heart.

Angel wings can beat

a gale of ocean softened

breath across the prairies

of my mind.  The scented

air loosens the soil

seeding my thoughts

sending me colors

coated with life.

Angel wings will furl

like cotton ‘round me when I

sleep–my spirit parents

bent calmly on protecting me.

©  1994-2011 adam light creations /

adan lerma

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if the words endure, they do so because they link the links –

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Life & Love, It’s For the Birds In a Good Way – In Pictures # 5

A Love Story Series Set Vol 1

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life and love, it’s for the birds, in a good way 😉 – in pictures

# 5

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it’s been said, a picture is worth a thousand words

well, i’m not gonna try that 😉

but here’s a series of pictures, one or two at a time, popping up here and there, now and then, each captioned and capturing a few moments of life and love, for the birds anyways, but in a good way 😉

set on a patch of preserve somewhere on galveston island, along the protective seawall, or anywhere on galveston i’m fortunate enough to spot and place their image in digital memory, we’ll just say we’re all glad this is a place they call home…


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Do You Remember....
Do You Remember….

some questions aren’t questions, and some questions are just there…to fill in the blanks….

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bird picture series

vermont photopoem series

namaste – con dios – god be with you


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Does Cross Training = Recovery Time? — My Yoga-to-Dance aha! Moments! – # 4

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does cross training = recovery time? — my yoga-to-dance aha! moments! – # 4

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The Crux of It

the obvious, literal answer, is – no, but…

Cross Training Chaos
Cross Training Chaos

cross training is defined many ways, but seems to boil down to doing an activity differing from your norm, thus working either different muscles, or working them in a different way (like: aerobic vs anaerobic, stretching vs strengthening)

one could probably add group work vs individual work, as the mind is further worked differently re attention-direction

one could even get silly, though within definition, and add hot vs cold vs humid or dry conditions

depends on the person’s idea of what is being “cross” trained 😉

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The End-Around the Crux of It

recovery itself, especially exercise recovery, implies the body’s (especially the musculature) ability to resume the previous same activity, either becoming too fatigued to continue, or to at least continue at some level

conditioning, getting fit, or doing your routine more regularly, evidently increases both your recovery ability, and your recovery time

again, recovery can be applied to the mind, as in restoring interest, thus avoiding burn-out  [1]

yet

implied in a cross training effort, is that something gets to recover, at least some…

so if i mix one part cross training doesn’t = recovery time, with one part yes it does, i get, for me, a limited time offer…

i can, to a point, switch and pitch myself a new fitness routine, promising myself eternal interest, energy, and commitment –  [2]

swap yoga for elastic bands then jazzercise for yoga, to senior chair stretches for yoga (my favorite way to do a light recovery workout) til i can’t remember what i’m swapping for what…so i rest….

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The Brick Wall We Build Past the End-Around of the Crux of It

each time i swap out an exercise activity for another, no matter how smartly timely or fortuitously, i lay a brick upon a rising wall of resistance to further work

Organized Chaos
Organized Chaos

each time i (finally) rest, sleep well, cuddle with my wife, pet my pet (in my mind), i remove a brick –

…sometimes exposing the earth to much needed air and rain and light

and i rest…

so this game can go on for quite a long time, and it did – so long i began to think i’d beat the recovery variable of the formula

til…

practicing a couple days before my two wed yoga classes, one am, one pm- gives me lots of time to rest, i said to myself –

practicing intensely, i should add…

and not just “getting down” a series of anatomical moves [3] i’d been reading about on ray long’s blog, “daily bandha” –

not just sequencing the various asana enhancements he so carefully depicts –

not just trying to remember the sanskrit-like latin names of muscles i didn’t know i had, much less used –

but also “working” the nuances that relax my hamstrings, or straighten my pelvic bones over my femurs knees and feet, or broaden my breathing –

then working the nuances that rose from the nuances –

fitting it also for those who’ll come to class –

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then, i taught the my yoga classes, incorporating much of what i’d practiced, into the class routines –

in my classes, that means, as i mentioned in a comment on yoga journal’s “beginner’s mind” blog :

Simplified Chaos
Simplified Chaos

“it has lots of start and stops and talk about, not just alignment, but muscles involved (incl, sometimes, agonist & antagonist), which energy system’s being used (aerobic or anaerobic), ROM (range of motion options), and lots and lots of breath work variations and options” –

my two current classes are focussed on a blend of learning and doing, great for us beginners, teacher & class 😉

bottomline-starting-to-form – wednesday night, after my second class, i was sorta sore, but, said to myself, not too bad 😉

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thursday i did some box-sorting from sheila’s and mine’s 30+ years of stored stuff  we’re determined to dump donate or divvy up with family 😉

did i mention i worked in a 1/2 hr elastic band workout, for fun?

well, friday morning i didn’t feel too good, but i suited up (here in galveston, early march, that usually means an extra t-shirt and either heavy shorts or thin exercise pants) and headed to jazzercise – i really had missed not having a great aerobics for almost a week!

a funny thing happened part way into my movement routine, another yoga-to-dance aha! moment, only it wasn’t the smile-on-my-face little light bulb look i’d come to expect, no…

i hit a six foot brick wall – i’m 5’6″

thud – i was out of juice..

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my recovery time was not equalling my cross training

that old concept from college days, point of diminishing return…returned!

my yoga work was saying, screaming, whispering, speaking in sanskrit, english, and spanish, saying, dude, you gotta rest

i don’t usually say “dude” so i figured that was an echo of how lex spoke at my immersion 😉

but i’d got the message, or, more accurately, heard it and heeded it

i rested….

*

i finished my friday morning aerobic routine, but only by dialing down my ROM, my intensity, by deepening slowing my breath…

i paced…

i knew about pacing from my old (decades old!) running jogging days

and 1/2 hour into the hour long routine, i was already pacing…

i’d begun to rest before i knew i would be resting –

lubricating my joints and cooling down…

i was listening to my body…

***

Candle at Rest
Candle at Rest

so what was the yoga-dance-aha! moment, really?

i’d gotten tired before, couple years back, where i had to force myself to rest; and a few other times, way way back, when my kids were born and i’d stayed up all night (yea, i know, i had it easy 😉 )

i’d rested between workouts before, taking a breather, cross-training, or dialing down the intensity, or my ROM, my time or even my mindfulness

but this time, it was that i’d begun to really listen to my body, it seemed to speak more directly to me since i decided to also teach yoga

it’s like the change from doing yoga at home (active home practice of over a year), then adding teaching to weekly routines of zumba and jazzercise and resistance work, woke up another part of me

i’d begun to see it happen when i woke, waking up in tree pose

i’d started seeing it happen whenever i did do a cross-training routine

I’d begun to see, more and more, a crossing-connecting pattern between the motion or muscles or holding – something would click from what i was doing while working with elastic bands, or dancing a salsa…that connected to yoga –

and now this, a sorta need-to-rest-your-aging-body meter 😉

my “mission” statement for my website is “integrating yoga fitness and the arts”

i knew i’d wanted to do that with my blog, yoga-adan

i didn’t know it’d also do it to me…

well why not? we’re all one

namaste – con dios – god be with you 😉

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footnotes

[1]  “10 way you know you’re burned out on exercise” from about.com

i esp liked # 8 “Getting out of bed feels like an anaerobic workout” 😉

[2]  though the article is titled, “Making the Cut, Training Techniques” and is mostly about “options for progessing” resistance work, jillian michaels does a nice job including ways to rest and let muscles or muscle groups recover (which then is part of the training techniques!)

American Fitness, Nov-Dec 2010 issue (via AFAA), pp. 24-29

this article is also avail for ceu afaa credit online

[3]  ray long is fairly emphatic on his site about recovery needs when learning or doing some of these learning exercises, “Allow about 48 hours for recovery before repeating the technique on any given muscle group….”

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Today is Better – a Meditation Mantra of Simplicity

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today is better – a meditation mantra of simplicity

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today is better…

i tend to resist simple sayings

too many ways they aren’t true, or they’re false, or incomplete, or…

well, see what i mean? 😉

but, today is better – though getting to that meditation of simplicity, for me, as usual, was a process…

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i’m fairly eager to share and yak about complicated ideas that work for me, it’s fun for me –

i’m much more hesitant to share those brief simple things i rely on each day

…reluctant…protective

the way i was/am about art, mostly self-taught vs occasional classes

the way i was/am about yoga, mostly self-posed 😉 vs the extremely rare class [1]

my yoga teacher immersion has been my only exception for art or yoga so far

so, truthfully, this’ll only be a time-specific snippet, then back into my core of hearts it goes…today is better

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THE MY PROCESS

Initial Proddings

deadwood winter wetland springing flower-speckled

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it usually begins with a simple wish, a wishing for a simple answer, simple solution, to some continuing concern, nagging at my attempts at bliss 😉

things like, i’m hungry, i haven’t exercised, gotta pee, i need to save money, my body felt funny this morning – a cold creeping in on me? call my mom, see my kids, grandkids too, pet leo (not something i wanted scratched off) …

i needed something simple to help place the train-wheels back on my mind-track, even knowing the track is circular, curvy –

the destination just a promise…

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White Flower Spots in Winter Field
White Flower Spots in Winter Field

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so i tried –

abundance, worry free, unlimited money, perfect health, handsome, beautiful, art, love, and even [nothingness] – meaning, no word

they’re ok 😉

but i’d get into fights with all those phrases, all of them, and all with myself of course – and no, i won’t rehash them, thank god! 😉

the “process” led me to “it’ll be a better day” – “today’s the best day” – “today is better yet”

yea, the usual fights…

in fatigue, one night, i fell asleep with “today is better” –

was too tired to argue, and woke feeling better!

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Stabilizing Sureness

floral specks begin to speak peeking out among the brush

*

i did, over the next several weeks, hold interior-minor-arguments, defining “better” – defining “today” – and almost tried defining “is” – but would brain-face-smile, thinking of old bill (clinton)

the meditation-mantra itself was getting better

a sureness in its “fit” for me was being set into the fibers and fascia of my musculoskeletal system –

i moved more comfortably, confidently –

felt more assured, today is better…

did this mean i no longer worried about finishing paperwork for a notary i needed to get done? earthquake tolls rolled me no more? thoughts of my mom or kids or wife or pet kitty didn’t appear unannounced? that our older vehicle was now truly aging?

or, that i now enjoyed driving houston freeways tired during rush hour?

wouldn’t have challenges?

no 😉

*

i began starting, booking-ending, then returning to my mini-mantra:

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Florals Speaking Up in Winter Wetland
Florals Speaking Up in Winter Wetland

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today is better, yesterday is better, tomorrow is better, today is better

i didn’t want a message to my sometimes silly sub-conscious, playful and well-meaning as it is 😉 that yesterday was now no good –

or that tomorrow was good, but then, today isn’t!

see the trouble with a tinkering mind? same thing as it’s benefit 😉 nuance-naming –

the point i wanted to make to myself was,

each day is better…

and i left it at that…

*

my mind was satisfied that “today is better” – if each day is better

“today is better” is encompassing enough

my heart had long ago accepted “today is better” – and was just patiently waiting for “catch-up”

***

Result

spring speckles sprinkled among winter’s waiting wetlands

*

today is better , yesterday is better, tomorrow is better, today is better…

began to sink in deeper, filling small crevices, holes and eddies…

soaking thru membranes & memories, murmuring musings…

*

today is better…warm, flowers on the ground

yesterday is better…accident-free fwy, mom looked happy

tomorrow is better…breakfast out, good surprises await

today is better…sheila’s out shopping for basics, leaving me time for this [2]

***

the fill-in’s change, often the same day

the meditation template doesn’t

today is better….

namaste – con dios – god be with you

*

meditation related

meditation: “am i doing it yet?” part 1 – who defines meditation?

meditation: “am i doing it yet?” part 2 – definitions mechanisms comparisons

meditation: “am i doing it yet?” part 3 – yes! maybe, sometimes


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footnotes

[1] this point i believe deserves a little more yak time on my part

for me, these rare class attendances on my part for art and yoga instruction don’t reflect negatively on subjects i have attended many many classes on: writing and jazzercise

all my degrees and learnings –

from my BA in Theatre thru two masters degrees, to over a decade of jazzercising, i benefited directly and greatly from attending all those classes

many years in jazzercise, i earned the 100 class t-shirts, which i still wear 😉

there’s just something kinda fragile for me, about certain subjects of interest, that seem to demand i spend more me-time on them…

[2] it’s like i’ve re-hardwired myself for “today is better” alerts now –

yes, i still need to improve my classes, my knowledge base, my intra- and inter-personal relationships, my monetary life, my art, my writing, my hairline opps, that’s in the fantasy-next-life category 😉

but now, i get these  solar-powered  heart-minding  alerts –

like the way the tiny flowers initially show themselves in the first image above –

while now, in the second image, they glow and color the field around them

nice….

*

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Yoga Full Moon Challenge – Biggest Moon Since 1993

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Pictured, “10 Sports Lessons I Can Smile at Now”

Light humorous re-telling of a layman’s love and play at sports.

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full moon challenge – biggest moon since 1993 😉

a gentle spoof of yoga and other contests and all thing moon-ish ;-0

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RULES

there are none

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PRIZES

none

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PURPOSE OF CHALLENGE

one :

to encourage each of us, at least once from right now, through the full moon this weekend, to:

I Am Soooo Full!!!
I Am Soooo Full!!!

post a comment, on any site, any blog, about anything, but –

somehow reference into your comment, something, anything, anything you want, about this semi-historic full moon and yoga

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MOON-YOGA REFERENCE SUGGESTIONS

many :

– full moons affect the tides  [1] will it affect your yoga?

can you yoga your way to a positive or negative ultra-full moon experience?

– does the sight of such a huge full moon change how you can see things?

– does the proximity of such a reflective orb make you want to howl?

– does it remind you of high school days and other moonings?

– does the sight of it make you wanna stop and just be quiet?

– can one keep the effect of a full moon more than 28 days?

– will this full moon mean more answers, or questions?

– will you want to tell your children what you feel?

– should anyone be able to copyright the perigee?  [2]

what would be your wish if the moon said yes?

– is the moon a symbolic karmic message?

– are mooing and the moon connected?

– is the full moon important to you?

– is importance a choice?

– or at times happens?

– will you smile?

– will the world see the next super perigee full moon in 2029?

– will you?

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Am I the Sun, or Am I the Moon?
Am I the Sun, or Am I the Moon?

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CREDIT FOR THIS IDEA

a RT from Elena Ray, @elenaray :

@cnn weekend full moon the biggest in about 20 years. http://on.cnn.com/hwians

the article elena referenced is pretty good, interesting tidbits…

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LAST MOON SHINE

you can fudge the time/date if you want

post your yoga-moon-connection thoughts, feelings, or photos on your favorite sites whenever you feel you have what you want to say 😉

possible sites are on my “very” incomplete list on my links page

the point is to share your meditative efforts

*

and the winner is…

all of us, always 😉

*

namaste – con dios – god be with you


***

footnotes

[1]  for ideas regarding differentiating ‘tween affect and effect, please visit the live.love.yoga blog – some pretty funny graphics too 😉

[2] according to the cnn article referenced by @elenaray in her tweet, “Saturday’s full moon will be a super ‘perigee moon’ — the biggest in almost 20 years”


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Life & Love, It’s For the Birds In a Good Way – In Pictures # 4

A Love Story Series Set Vol 1

New – Box Sets page on this site.

Variety of original topics : Poetry, Fiction, and Images.

***

“the intent of this blog is to incrementally build a body of thought that works toward integrating various topics, yoga, fitness, and the arts – it’s a process…”

***


Site Areas

Fitness ** Arts ** eBooks

*

Please note: the “It’s for the Birds in a Good Way” series had been placed in “private” status during a re-do of my site, and are now again posted with updated information.

**

life and love, it’s for the birds, in a good way 😉 – in pictures

# 4

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***

it’s been said, a picture is worth a thousand words

well, i’m not gonna try that 😉

but here’s a series of pictures, one or two at a time, popping up here and there, now and then, each captioned and capturing a few moments of life and love, for the birds anyways, but in a good way 😉

set on a patch of preserve somewhere on galveston island, along the protective seawall, or anywhere on galveston i’m fortunate enough to spot and place their image in digital memory, we’ll just say we’re all glad this is a place they call home…


***

"Birds of a feather" doesn't always mean flapping together!
“Birds of a feather” doesn’t always mean flapping together!

it seems sometimes hanging out together means just being ourselves, together 😉

***

bird picture series

vermont photopoem series

namaste – con dios – god be with you


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SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” — Part Two — Similarities & Conclusions

Eiffel Tower Pose on Family Yoga DaySilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” – Part Two :

Similarities & Conclusions

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Pictured Left : “Eiffel Tower Pose on Family Yoga Day”

http://www.amazon.com/dp/B00DZAMU6O

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SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” – Part Two :

Similarities & Conclusions

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silversneakers yoga instructor course “yogastretch – stress reduction” —             Part Two, Similarities & Conclusions

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originally, part 2 was part of one longer article on silversneakers’ yoga instructor course

i was undecided about splitting the post into two segments, or letting it remain one long piece, and finally, after feedback from various sources, plus my own review of the longer version as it appeared online, decided a two part posting was best

all three silversneakers instructor courses my wife and i have attended have been densely-rich in information, roundedness, and helpfulness for both the instructors and eventual class participants

thus, doing justice to silversneakers’ yoga instructor course demanded i be fair to my own assessment – a lot needed to be covered 😉

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SIMILARITIES TO OTHER YOGA CLASSES

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so, are there similarities between yoga classes for seniors and younger folk?

of course 😉 especially so with the silversneakers yoga classes!

1) breathing & meditative grounding:

after the mandatory silversneakers-format class introductions and announcements (bringing everyone up-todate & introduced) , a surprising array of modified breathing options are available to present to the class – these are some of them

what i’d call a kind of bellows breath, and here is called the breath of fire, is modified to a vowel breath – the vowels, a e i o & u, are said, with a very slight inward abdominal pull if at all

Floating Yellow Bell
Floating Yellow Bell

other modified breathing techniques:

include bee breath(bhramari pranayama), the cooling breath(though some participants may not be able to curl their tongue, which is ok), and the barrel breath(shaping and using the arms in a barrel shape)

the ahhh-ooo-mmm breath reminds me of the multi-part ohm breath from my yoga immersion and early meditation days 😉

and of course full natural abdominal breathing is taught and encouraged

this struck me as an impressive list of options for breathing exercises

2) the warmup sections (see # 4 above under “differences”) for the legs, shoulders, knees, ankles, feet, and wrists and hands are titled salutations

examples are “salutation to hips,” and “salutation to knees, ankles, and feet,” and are done mind-fully, bringing the attention to one’s presence in the now –

this helps bring a fuller yoga experience to the fitness-warmup…

3) asanas: [1]

ahh, the asanas 😉

please recall that these postures are either chair based or chair assisted

also that while the chair use might mask the usual benefits of a pose, they remain challenging for anyone needing assistance, thus providing not only benefits an individual can enjoy, but –

also giving an individual needing modifications the opportunity to actually do movements that benefit them

while previous silversneaker yoga classes introduced sets of poses still available for class use, more postures were introduced in this class, including:

half triangle, thread the needle, sunbird, sun salutations, half moon, and camel –

plus a variety of asana options using the trademark silversneakers ball, including a vinyasa sequence (with a standing chair pose!) and open-the-gate

most anything using the silversneakers ball is a challenge, and fun 😉

4) deeper stretch (longer held seated poses)

often using two chairs, like for modified pigeon and staff poses, neck stretches (again using a ball), plus cat and cow stretches

5) savasana (final relaxation)

the lights are dimmed, appropriate music is played, and all are encouraged to rest, restore, recover, or simply be

***

***

SORTA SIMILAR FEATURES 😉

***

the following two, in comparing silversneakers yoga classes vs other more usually thought of yoga classes (at studio or retreats) could fit into either the similar or different lists

Grapes - Distinct and Similar
Grapes – Distinct and Similar

arguments could be made either way, so here they are, as “sorta’s” 😉

1) instructors are also encouraged to keep the spirit of mind-body wellness typically thought of in conjunction with yoga classes, but by emphasizing the “six dimensions of wellness” –

physical, emotional, spiritual, intellectual, social, and occupational

yoga traditionalists, generally feeling these wellness components should be addressed in their sanskrit forms, such as via the yamas, etc, are, i believe, missing a central point of yoga, best said by a silversneakers handout to new or prospective participants:

the practice of yoga is fundamentally an experience of exploration and an act of kindness toward oneself. yoga helps us to live life as consciously as possible, opening us to the power that lies within”

it reminds me of lex gillan‘s often spoke words during my teacher immersion with him, to make yoga accessible to people, without scaring them off, introducing concepts in a form familiar to people – and lex is very strong about eventually learning and using the sanskrit names of poses (i’m not totally convinced)

2) huge selection of yoga mudras are also taught for availability for a class

as per our silversneakers instructor handout:

“there are nerve paths that directly link the hands to the neck…”

“practicing mudras can be called pure brain training…”

sample listing includes, jnana mudra, chin mudra, bhairava & bhairavi mudras, ganesha mudra, and anjali (prayer) mudra –

sheila found these hand postures particularly appealing, and will be incorporating them into our yoga classes….

***

***

PARTICIPANTS WHO MIGHT BENEFIT FROM THIS STYLE CLASS

***

1) seniors

2) people needing modifications for any number of reasons, such as injuries, illness, and surgeries

3) individuals who feel too de-conditioned and confident to enter what appears to be a full force exercise or yoga class

4) anyone wanting to be able to offer suggestions to a friend or family member needing help being more fit or well

this of course will be most effective if the friend or family member has someone to exercise with them, for company and support 😉

5) regular exercisers needing an “in-between” workout that is toning and effective, yet, allows some recovery time from more intense workouts

6) regular exercisers feeling they need to scale back due to a slight pull or injury or illness

***

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CONCLUDING THOUGHTS

***

did i mention a silversneakers yoga class, any silversneakers class, is dense with wellness and fitness and attentiveness for the participant? 😉

the only group i know that offers as rich an experience to a participant needing chair or chair-assisted work, is the stronger seniors group led by anne pringle burnell(check out the music video link, nice)

the difference is, silversneakers is a live class, and stronger seniors offers dvds

both are useful, both are wonderful

try them…really 😉

SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” —            Part One, Intro & Differences

*

namaste – con dios – god be with you


***

footnotes

[1] approx 10 poses are introduced in each of the 3 silversneakers yoga classes (please see the intro beginning of article)

though i have not had the opportunity to take the other two classes yet (classes offered are rotated throughout the calendar) i was able to get the class dvd for the first class, which is “yoga stretch,” without a suffix title (this class’ suffix is “stress reduction”) – no dvd is avail at this time for this third class

when able, i’ll review the dvd for the first silversneakers yoga class, and see if i can do a review of that class, comparing it to this third yoga class format

it was emphasized to us that we do not need to have taken the classes in sequence to benefit from them

based on the fully balanced class format and presentation of this yoga class sheila and i took, it is typical of other (non-yoga) classes we’ve taken from silversneakers, complete onto itself, and ready to be taught


***

INTEGRATING YOGA FITNESS AND THE ARTS

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Yoga Teacher Immersion Experience with Lex Gillan – A Look Back *original Tweets* + new Commentary

Nice Thing 'Bout Getting Old(er) - Articles, Reviews, Creativity
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“the intent of this blog is to incrementally build a body of thought that works toward integrating various topics, yoga, fitness, and the arts – it’s a process…”

***


Yoga Teacher Immersion Experience with Lex Gillan – A Look Back * original Tweets + new Commentary

Tweet

***


Intro

below, are my real-time tweets for my summary commentary for my yoga teacher immersion training with lex gillan, tweeted the days immediately after our training

i cleaned up extra info around the tweet, keeping one picture of me from one tweet

additionally, differing from my earlier series of yoga teacher immersion tweets i posted earlier  [1]

i’ve included, below each tweet, my current thoughts, nearly two months later, about the training, and it’s value or effect on me

topics include lex, classmates, and final summaries

*

PLEASE NOTE: my tweeter handle @adanlerma has changed to @yoga_adan


Also Please Note:

tweets normally show as most recent on top, but, to reflect a narrative, i’ve rearranged the sequence so these will read top down, earliest first

***

How Determined to Finish Immersion?

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma  [2]

how determined was i to finish my immersion? pt 1 – if truck broke dwn, rent car or rm near class; if weather/traffic delayed me arrive late

30 Jan

[ i think my truck-break-down-worry was more to mask my concern about the rush hour houston traffic 😉  not something i could do on a regular basis, too far, too difficult  ]


adanlerma adanlerma

how determined was i to finish my immersion? pt 2 – if whole day missed due to weather traffic health make up time next immersion as per lex

30 Jan

[ this was a legitimate concern, but was blessed with no more than heavy fog, light rain, and cold-for-houston weather ; i’ve driven through much worse when i was younger here in houston, believe me 😉  ]


adanlerma adanlerma

how determined was i to finish my immersion? pt 3 -woke up few times clogged, 1/2 panicked, rinsed nostril, sat up in bed, breathed sigh 😉

30 Jan

[ only a slight panic, sitting up in bed with lots of pillows will keep me drained and clear ; when northerly fronts reach galveston, they usually are carrying pollen and who knows what else from not only houston, but from beyond austin in the hill country (cedar etc)  ]

***



Classmates

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma

re classmates in immersion pt 1 – the highest rating in my thin book: they are all good people – all else is embellishment

30 Jan

[ still stands, just plain ole good people, good folk  ]


adanlerma adanlerma

re classmates in immersion pt 2 – all ages, i was the oldest of course 😉 ; all levels of exp; 3 men in group of 10 (most ever as per lex)

30 Jan

[ lex was real pleased, he said, there were as many guys as there were, though we were still outnumbered 2:1 😉  ]


adanlerma adanlerma

re classmates in immersion pt 3 – some are teaching, some will be teaching (me, starting this wed), & some want to teach; all styles of yoga

30 Jan

[ some people had taught many years, some substitute taught, some taught and did personal trainer work, some had taught other things but not yoga yet, and some had yet to teach ; styles of yoga experienced or taught included power yoga, warm & hot yoga, yin, vinyasa ; and i did start teaching!  ]

Teaching Yoga – Preparing a Class (my beginner’s view)

Teaching My First Yoga Class – One Month Later

Teaching My First Yoga Class

Classes


adanlerma adanlerma

re classmates in immersion pt 4 – concentrations from dance, banking, psychology, philosophy, personal training, office work, landscaping

30 Jan

[ backgrounds extended to experience in dance, competitive bicycling, fitness, psychology, children’s work, seniors, and competitive drill ; it was a great mix ]


adanlerma adanlerma

re classmates in immersion pt 5 – respect for each other’s diet, practice style, plans, & philosophical preferences; good people….

30 Jan

[ several people were vegetarians, several ate anything, and several were undecided ; conversational pros & cons regarding any perspective were respectful of the other person, interesting, delving, and, at times, entertaining 😉  ]

***



Transition

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma

i’m near the end of my immersion musings, then will move on, preparing 2 teach my 1st yoga class, seniors with 3+ levels of ability 😉

30 Jan

[ this was a real self-red-herring, i was closer to the middle of my summary review than the end ; but i kept this tweet in, to show how my thoughts took their own turns of progression at times, leading me to a more interesting and complex summary-end than i’d given myself credit for! –  sometimes, its seems, observing the mind, doesn’t mean just letting it then drift away with its thought, but rather follow it and see where it leads…  ]

***



Lex

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma

immersion summaries: lex as business person: win win

30 Jan

[ hands down, lex consistently expressed a sincere drive to find the way something would work for all parties involved – from stories about the beginnings of yoga alliance, to setting up workshops for “name” brand celebrities, to the very immersion we were in right then  ]


adanlerma adanlerma

immersion summaries: lex-able quotes: from prince to monks to gurus to paul mccartney to sanskrit to comic pages to ny times to his wife 😉

30 Jan

[ these were first-hand anecdotes, clearly & beyond a doubt spanning the growth of yoga in the U.S. since the 70’s ; fascinating, yet not self-indulgent at all  ]


adanlerma adanlerma

immersion summaries: lex as teacher: compassionate, flexible, firm, attentive to the student in the moment with an eye for duration

30 Jan

[ very focussed within the moment, whether in meditation or asana, with the focus, at least in this workshop, on each of us individually, as we were and where we were right then, within the moment in the training  ]


adanlerma adanlerma

immersion summaries: lex as yoga teacher: decades of applied reflected-on tested & retested experience; eclectic; still learning

30 Jan

[ despite obvious compelling depth of experience, always showed signs of learning or considering new information, such as the anatomical studies by ray long ; but once considered, if the something-new didn’t add to the moment’s purpose, then it was swiftly declined, an example of which was, when asked about new studies showing that currently considered “classically” done asanas may not be as cleanly classical as once thought, he’d pondered a moment, then said (paraphrasing) “but there needs to be a standard to modify from, and these (from iyengar especially) are good for me” ; while believing modern day asanas are not in a lineage doing back 5000 years (which wouldn’t make them “correct” anyways), i do believe, asanas, like the english language i started learning when i started grade school in houston (though i’m a born & raised texan) need a common language, of the tongue, and of the body, for unifying communication ]


adanlerma adanlerma

immersion summaries: lex as meditation teacher: aware of the power & simplicity of meditation with the heart to share that power & ease

30 Jan

[ this is lex’s true love, and it shows; it shows in his teachings, his passion, and his vast and comparative knowledge of styles and types of meditation; this was a big welcome surprise for me  ]


adanlerma adanlerma

immersion summaries: lex as a person: open honest trustworthy; struggles w/humor w/his devils inside, past & present – a good person

30 Jan

[ never any doubt i was dealing with a fully rounded fully present human being with no fantasies of being more than any of us, nice…  ]

***



Most…

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma

my immersion summary: most unexpected: recapturing my younger years’ love of meditation; and how i’d never really left it…

30 Jan

[ directly lead to my first comprehensive posts when i started my blog earlier this year : ]

Meditation: Am I Doing It Yet? Part 1 — “who defines meditation?”

Meditation: Am I Doing It Yet? Part 2 — “definitions mechanisms comparisons”

Meditation: Am I Doing It Yet? Part 3 — “yes! maybe, sometimes 😉


adanlerma adanlerma

my immersion summary: most astonishing: how much my 60 yr old body (and mind) can still do 😉

30 Jan

[ i knew i could zumba an 8 hour workshop by pacing, i knew i could jazzercise 3-5 times a week by modulating my exertions, i didn’t know if i could hold up to before-sunrise to sunset continuous days of yoga – i could and can, smiling, mostly  😉  ]

***



Final Summaries

Adan Lerma - www.yoga-adan.com

adanlerma adanlerma

my immersion summary: about yoga: how invaluable on so many levels with no requirement to adhere to any one belief or person

30 Jan

[ invaluable to me, and proven out as true and accurate as a teacher workshop – from lex’s website: “The teaching style of hatha and raja yoga is eclectic and non-dogmatic and is compatible to all styles of yoga regardless of the lineage….”  ]


adanlerma adanlerma

my immersion summary: yoga & fitness pt1: perfect fit with resistance (weights bands etc) & cardio (aerobics dance jogging) via flexibility

30 Jan

[ i am truly only beginning to see how perfect a fit yoga is becoming with all my prior fitness interests ; i fully intend to express my explorations of this in the future; please check back on my site, or sign up for the email newsletter (right side & bottom of each page)  ]


adanlerma adanlerma

my immersion summary: yoga & fitness pt2: tho @ fitness field encompasses all 3 needs (strength cardio flexibility) each “leans” toward one

30 Jan

[ it’s silly, i think, for any one fitness discipline, no matter how lineaged it is to other components, whether spiritual or commercial, to be the end all for everyone, people are just too intriguingly complex for that  😉  ]


adanlerma adanlerma

my immersion summary: yoga & fitness pt3: yoga uniquely combines strength & flexibility in a predominately calming manner

30 Jan

[ this for me is yoga’s supremely physical gift, which, as per respected teachers like iyengar, are a great foundation for further development of the mind and spirit  ]


adanlerma adanlerma

my immersion summary: yoga & fitness pt4: yoga’s lead on dance & resistance training 4 me will likely increase each year, but interactively

30 Jan

[ cross-training, for me, is a must ; will i one day “probably” settle into one or other of the three fitness areas – i already see it happening – a main reason i named my blog “yoga-adan” and switched my tweeter handle to the same ; but it is and will be a process, a process i have no reason to rush, and every reason to allow to mature gracefully  😉  ]


adanlerma adanlerma

@golivas thanks! it should be interesting 😉 sheila’s gonna be with me & be my “model” – i’ll be sure & tweet something afterwards 😉

30 Jan

[ this was in reply to a good photographer/artist friend in austin, and i included it to again show continuity of thought and intention ; btw, sheila has taken to modeling with pretty good humor and, of course, great form 😉  ]


adanlerma adanlerma

my yoga immersion summary: i feel i have the tools to combine fitness images & words within 1 process simultaneously feeding my art & poetry

30 Jan

[ process, process, process….  ]


adanlerma adanlerma

that’s it folks, i’m off to join the circus, uh, do chores 😉 but sheila & i’ll 1st do breakfast at The Original, galv mex cafe since 1916!

30 Jan

[ sheila and i have lived in galveston on and off since the 80’s, and once we found the original mexican cafe in the mid 90’s, it’s been our go-to, especially for weekend breakfast – authentic, extremely reasonable, great service – oh, get a window table 😉  the healthy food is just a great bonus 😉  ]


***

footnotes:

[1]

Yoga Teacher Immersion Experience with Lex Gillan – in * Tweets * Days 1 & 2

Yoga Teacher Immersion Experience with Lex Gillan – in * Tweets * Days 3 & 4

Yoga Teacher Immersion Experience with Lex Gillan – in * Tweets * Days 5 & 6

Yoga Teacher Immersion Experience with Lex Gillan – in * Tweets * Day 7

*

[2] last week i changed my tweeter “handle” from @adanlerma to @yoga_adan

i felt confident enough in my integration of fitness and the arts with yoga, to sense this is the right direction to indicate regarding my interests as they continue to evolve

***


INTEGRATING YOGA FITNESS AND THE ARTS

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SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” — Part One — Intro & Differences

Paris Shorts Vol 1 AudioBk imageSilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” – Part One :

Intro & Differences

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Pictured Left : Paris Shorts Vol 1, which includes “Eiffel Tower Pose on Family Yoga Day”

Now available on Scribd, via Smashwords

Plus available via AudioBook (in Paris Shorts Vol 1).

***

“the intent of this blog is to incrementally build a body of thought that works toward integrating various topics, yoga, fitness, and the arts – it’s a process…”


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SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” – Part One :

Intro & Differences

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silversneakers yoga instructor course “yogastretch – stress reduction” — Part Two, Similarities & Conclusions

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***

INTRO

silversneakers introductory basic information

silversneakers is a national organization offering balanced fitness and wellness classes for older adults, typically 65 or older

instructor classes [1] from silversneakers, as per our experience, are information-dense, practical orientated, and applicable for any adult with either an illness or condition needing modifications [2]

classes are also all arc and flow gracefully with introductions, warm-ups, workout work, cool downs, and final relaxations

Pinks & Greens
Pinks & Greens

the silversneakers yoga classes are no exception

silversneakers yoga classes

three complete separate yoga classes are offered by silversneakers

this review covers only the one yoga instructor class sheila and i have attended

originally, the three classes were notated as 1, 2, and 3 – apparently however, people assumed the classes were not only a sequence, but had to be taken one after the other

sounds reasonable to me 😉

to make the yoga classes more approachable for instructors, the numerical notations for the yoga classes were removed, and the classes renamed

all three yoga classes now offered, are prefixed with the name “YogaStretch”

the first yoga class has no further notation, but the second and third classes, formerly #’s 2 & 3, are now known as, “Restorative Breathing” and “Stress Reduction”

the instructor class i will review, and that sheila and i attended, was the latter, “YogaStretch – Stress Reduction”

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DIFFERENCES FROM OTHER YOGA CLASSES

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1) primarily, this style yoga class is set to be done with chairs, either sitting, or available as support in standing poses

2) secondarily, there are’s no floor or mat work

3) typically, the distinction is seen as that these yoga classes are for seniors, specifically people age 65+

Corner Fence, Flowers, Bird Bath
Corner Fence, Flowers, Bird Bath

this unintentionally masks the fact that most everything taught, targeted to concerns usually associated with the elderly, is applicable to any adult of any age with similar problems: high blood pressure, type 2 diabetes, arthritis, large size, de-conditioned, or recovering from or adapting to an injury or surgery

ironically, this focus on sensitivity for the need for possible modifications, which does set silversneakers yoga classes from most other yoga classes [3] , is then in turn a negative on classes that are for so-called normal participants, in the sense that there is an insensitivity to the individual as an individual

the irony is that many yoga courses and people pride themselves (itself another irony) on being “different” and “more” than sweaty gym or aerobic fitness classes

this is not to say there are no, or few (just too few) yoga instructors or studios sensitive to the individual, but more importantly, it is the responsibility of the participant to verify or seek this sensitivity

4) silversneakers has a required class format, of which a few yoga schools do also

one of the required class format components, is a seated fitness style warm-up to limber and warm the larger muscle groups first

the warmup includes, among many items, movements such as shoulder rolls, leg lifts, rag doll arm, knee massage, and wrist rotations

though i’ve seen or experienced what was called a warmup period in yoga classes, predominately they were full sun salutations that are, i believe, unsuitable for most people who are either de-conditioned, working from a stiff joint orientation, or just plain been sitting in a car or subway for an hour or so, stiff and still when they enter class

a meditative breathing warm up helps, but does not get to the range of muscle limbering that a simple fitness warmup will, especially for the target population for these classes (please see # 3 above)

5) the use of a small inflated ball for dexterity and balance work

i can’t truthfully say i’ve seen ball work in any yoga class i’ve been to, though the prop concept isn’t too far off

yet, this is more truly a fitness segment, emphasizing agility, balancing, and dexterity

yes, this could be done with various typical asanas, but these fit more easily into the chair or standing-chair-assisted format, and, i gotta tell you, are darn right fun! 😉

***

Part Two – Similarites and Conclusions

part two goes deeply into the similarities between a silversneakers yoga class and other yoga style classes

some differences may seem obvious, but many may surprise you 😉

SilverSneakers Yoga Instructor Course “YogaStretch – Stress Reduction” —           Part Two, Similarities & Conclusions

***

Preview, “Eiffel Tower Pose on Family Yoga Day”

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My Author Pages on major online outlets

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namaste – con dios – god be with you


***

footnotes

[1] my wife sheila and i had taken two prior silversneakers classes, MSROM (muscular strength and range of movmeent) and CardioCircuit

plus we are both AFAA group fitness certified instructors, and Zumba licensed for Zumba and Zumba Gold (for seniors and de-conditioned adults)

this was sheila’s first yoga instructor class, and i have my 200 hour yoga teacher certification, with training under lex gillan

[2] modification work taught to instructors includes, among many aspects, adjusting for cancer, high blood pressure, arthritis, large participants, and stress

these considerations are also equally valuable for adults under 65 with these ailments, and for de-conditioned adults

the guidelines match well with those my wife and i learned in our studies with AFAA

[3] other yoga classes similar to those of silversneakers, that i am familiar with, are those from stronger seniors from anne pringle burnell


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