Some folks are wondering how I am going to present this weekend’s workshop material. Sun Salutations are supposed to be heating, and physically challenging. And Therapeutic yoga has a reputation for being of the ‘soft’. How can the two possibly meet and play nice in the same room?? It’s exactly that balance of practice that we will construct!
I have been applying principles of therapeutic yoga (that I have learned in a year-long training with Leslie Kaminoff) to my practice of Sun Salutations and classical yoga postures. And it has been nothing short of a Renaissance of Healing and Freedom in my 18 year long yoga practice.
Here is a brief outline of the workshop’s timeline, topics we will discuss, and applications we will weave into practice:
Opening Harmonium Meditation
Definitions of Yoga
The ‘Unbridled Pursuit of Flexibility’ & Bringing your practice in to the present moment.
Sun Salutations origin from Ashtanga Vinyasa Yoga.
Methodology of Ashtanga Shala & Mysore Practice.
Traditional Surya Namaskar A & B … poses & sequence
Role of Breath, Bandhas, & Drishti
Role of the Poses
Making modifications to poses & sequence to support and honor the primary application of breath, bandhas, and drishti
Break down Ujjayi Pranayama
Importance of consistent ujjayi pranayama…gives rhythm to the practice.
Finding mula bandha
Finding Uddiyana Bandha
Power of Drishti
Class inquiry…what hurts & when
Modifying sequence per each student
Full practice
Hope to see some of y’all there. Remember, all teachers receive a special Teacher Rate. There is a button for it on the registration page.
THE DISAPPEARANCE OF A PAIN IN MY ASS
Since the beginning of my 6-week teaching sabbatical I have also taken an intentional break from my regular asana practice of Sun Salutations and classical poses. This is the longest uninterrupted rest from asana I have taken in 17 years of practice. Interestingly, one of the results is that I am pain-free in some of my chronic areas of aggravation… specifically in my hamstring attachment area. Basically, that nagging long-suffered ‘pain in my ass’ has evaporated. This state leaves me simultaneously euphoric and frightened. My asana practice has been my savior, foundation, therapist, refuge, friend, entertainment, release, adventure, and source of livelihood. But apparently it has been the source of a little suffering as well.
Supported ‘Head Stand’ With 2 Chairs
JUST HANGIN’
For the past month and a half my daily yoga practice has consisted solely of a couple of restorative poses a day, including my longtime fave of hanging upside down between two chairs (see photo). This break from my regular practice of vigorous asana has enlightened me to the fact that it’s time to re-pattern it so that I can maintain this blissful pain-free state that has happened.
PATTERN AND RE-PATTERN
Re-patterning does not necessarily mean taking on a whole new practice or ditching cherished poses and sequences. I miss and love practicing Sun Salutations. I believe in their healing power. They provide me with focus, concentration, courage, and empowerment like nothing else. And I LOVE TO SWEAT. I do not want to give them up. What to do???
WHAT NOW?
I’m in the process of breaking down the Sun Salutations. Essentially I am re-configuring actions, alignment, and habits of practice tailored to and nurturing of MY body’s story. The intention for practice is ahimsa (causing no harm to myself or others) while still honoring the Ashtanga Vinyasa Yoga Hatha tradition from where the sequence comes. For me this means approaching practice with courageous honesty and self/body-directed wisdom. It means making changes and proceeding with care. In every moment we must recognize if we are causing suffering, to ourselves or others and adjust accordingly.
AWARENESS
Awareness of a pain in the ass the first step. What we do with that is the interesting next step. I will keep you posted on my progress.
I’d love to hear about your experiences in asana practice. Write me a note in the comments section below. Or let’s chat about it on Facebook or Twitter. Hope to see you soon on a yoga mat!
Peace & Love,
Melanie Shameless Plug….
Upcoming Sun Salutations Workshop Saturday June 29, 1-5pm, at USA Rec Center in Mobile, Alabama.
I continue to receive messages from folks looking for my public teaching class schedule. For the record, I joyfully report that I am on a teaching ‘Sabbatical’ and spending some quality time in my home away from home, New Orleans.
It feels a little bit strange to not be teaching a regularly scheduled public yoga class. It is the first time in nearly seven years that I have taken more than a week off from doing it.
This break has been utterly restorative. It is giving me fresh perspective on my reasons and intentions for practicing and teaching yoga. In a nutshell it is that yoga provides a relief from suffering.
Until there is no suffering, I will continue practicing and teaching yoga to the best of my abilities, in the context of perpetually evolving life.
I am still meeting with private clients and working with folks in therapeutic and restorative applications of yoga. I really enjoy working one on one. sharing yoga in this format, I feel like I am really helping people identify with good practice techniques for relief from the individualistic physical pains that we all suffer. This teaching break has also been a great opportunity and time for me to re-commit to my studentship and finish the Therapeutic Anatomy training with Leslie Kaminoff.
Combining my love of the Classical Ashtanga Primary Series with training in therapeutic yoga (which, believe it or not really can integrate well), this Summer I am excited to present a workshop at The University of South Alabama Recreation Center in Mobile. And then there’s the retreat to Jamaica in September. All of the info for these events is on the website. One thing not yet posted on the website is a Fall one-day retreat at Camp Beckwith, Saturday October 26. Be sure to save the date for that.
I am enjoying being more active on Twitter (@yogabirds), Facebook, Instagram (@melaniebuffett), and sometimes Vine. If you’re on any of those platforms. I’d love to connect and keep in touch while I explore life outside of Fairhope and the yoga studio for a while.
Wishing you all the best Summer ever. And of course PEACE LOVE & YOGA!
xoxo Melanie
P.S. If you liked this post, please leave me a comment! I’d love to hear from you. Also, if you’re there, we can keep in touch on Social Media too!
It’s festival time! Every year for almost 40 years, there has been at least one (if not more) member of my family present, out ‘in the Gumbo’ of music, food, art, and culture that is the New Orleans Jazz and Heritge Festival. This year my cousin Savannah and I are carrying the torch. We have been festing together since we were kids.
The fairgrounds can seriously tap energy stores if not adequately prepared. From experience and lessons learned we know to carry a bag of survival essentials to deal with sun, mud, port-o-lets, and logging miles on the track. It takes practice and stamina to work it right.
(Very) Late Night Dance Party
Along with the festival comes about ten straight days of incredible night shows all over town that run into the wee early morning hours. A big fest day can literally mean 18 hours.
Considering that one of the main reasons to be out in all of the wonderful madness is THE DANCING, it’s essential to keep our bodies feeling good and well. This year at the fest I heard more than a few folks talking about aching backs. And this just breaks my heart. No suffering allowed at Jazz Fest!
But, I can relate and it’s totally understandable. My back gets tired and aches after doing anything strenuous for an extended time and a New Orleans party is no joke! Whether it is the joyful occasion of a marathon of music and dancing, or any event that calls us into full mobile action for a considerable duration of time, we can and should participate fully without it taking a massive toll on our bodies. This is about enjoying life after all, right? So how do we do it all and still feel great for another day?
And yes, my answer is once again yoga. In this year’s scenario of epic Jazz Fest stamina, I have been extra diligent about weaving 5-15 minutes of restorative yoga breaks throughout my days. When I do the poses, if it’s possible, I give myself the full treatment of bolsters, blankets and an eye covering. If that’s not possible (or if I am out on the fairgrounds) I simply lie on my back with bent knees and cover my face with a hat or t-shirt or something. I turn the cell phone ringer off, and use the cell phone as a timer to make sure that I stay in the pose for a good amount of time–at least 3 minutes, but preferably 10. Using a timer actually helps to calm and quiet my mind more deeply and quickly which leads to the deep relaxation of the muscle fibers that restores them. Then the timer lets me know when it’s time to resume with activity.
The Pearly Festival Gates
This past weekend I did a supported bridge pose for 10 minutes before leaving for the fest. After a full day of walking lots and dancing in the sun to funk, blues, and rock-n-roll, when I got home, my back was tired. I did legs up the wall and reclined cobblers pose. And voila, the ache-y tired back was completely restored in a matter of minutes and I was ready to go out for another round of fun. Saturday night required a few supported poses too, and the payoff was great. I had enough energy to stay up and watch one of the greatest music lineups of the year which started at 3am. Yes. Oh yes I did stay out all night long dancing! Which I have not done in as long as I can remember. My alarm clock (that wakes me up) went off before I went to bed. I can safely say that has never happened.
I even surprised myself that I was still up with energy to spare! No aching feet or back. And I am ready for another 4-day full weekend of it starting tomorrow. It hasn’t always been like this for me. There was a time when at this point in the festivities I was having to force and push myself into unhealthy places to endure the fun. That’s one way to do it, but I am much more happy and healthy (which is really what it’s all about) this go around. It’s all yoga and dancing and art and culture and most of all good company that fuels my fire.
At 40, I am more vibrant and have more stamina than I did in my 20’s and 30’s. This year’s Jazz Fest I feel better in body mind and spirit than ever. The longer I explore the art of restorative yoga as a daily practice, the more I believe in the healing and supportive gifts it offers in every scenario that life presents.
So…Get thee to a bolster, and then meet me ‘in the Gumbo’ for some dancing!
Rest in ‘Legs Up The Wall’ gives relaxation & vibrancy to the body.
Fibromyalgia is an arthritis-related condition characterized by chronic muscle pain and stiffness, aches, soft tissue tenderness, headaches, dizziness, nausea, fatigue, disordered sleep and more. Because the causes for it are unknown it is referred to as a syndrome rather than a disease. Approximately 11 million people in the U.S. are affected by it. Most are women ages 30 – 50.
If you or someone you know well suffers from fibromyalgia, you are more than likely aware of how debilitating it is. I have seen many women- loved ones and friends, suffer so badly from it that they can barely walk or prepare meals, let alone participate in any kind of joyful activity.
Often physicians or health practitioners will suggest yoga to fibromyalgia patients. Vigorous styles of yoga are obviously out of the question for those in the depths of chronic fatigue and muscle pain. More appropriate is restorative yoga, which is passive, yet vibrant, and adaptable to any individual including those with special conditions and needs like fibromyalgia.
Restorative yoga poses are supported by props such as bolsters, blocks, straps, blankets, and chairs. They emphasize relaxation of the muscles. The support helps the body let go of deeply held tension. By letting go of that tense energy, the inner body is spacious, more vibrant, and energized. The props also encourage good alignment which facilitates energy distribution throughout the whole body. By practicing good alignment, posture and balance improve.
Restorative Poses in the chair encourage good alignment and posture for optimal energy flow in the body.
I work with several students suffering from fibromyalgia. Some days conscious breathing in savasana is all they can do. Other days they have more energy to work in various poses. Across the board, those suffering who have made the practice a consistent part of their wellness regime have had major improvements in the quality of their lives. It is amazing and utterly gratifying to see this kind of healing happen.
Restorative yoga is not only wonderful for those in critical need of relief from the constellation of negative symptoms of chronic pain and fatigue. Everyone needs to recharge their energy batteries regularly.
We are a stressed out nation! What a wonderful world it would be if we all allowed ourselves to rest and restore as regularly as we truly need it.
Rest thee on a yoga bolster today! If you are interested in private or semi-private restorative yoga sessions in your home or mine, please click here to see my offerings.
When asked “what is the best yoga to do?” by people who have weight loss goals, my first response is usually Restorative yoga. Considering the scientific fact of the matter that weight loss is brought about by creating a negative calorie balance through decreasing energy intake (eating fewer calories) and increasing energy expenditure (burning calories, i.e. moving and sweating), it seems counter intuitive that to practice rest and stillness would be my answer to the question.
There is almost nothing more frustrating to the overweight person than to be told….”it’s simply a matter of eating less and exercising more”. Well, no shit Sherlock! Thanks for the info. Pardon my angst.
Supported Forward Fold
My personal experience with being overweight was that I was completely mentally consumed with a negative body image and gripped by food obsession issues. I KNEW what needed to happen, I just couldn’t mentally get there.
Restorative yoga helps to bring calm not just to the body, but to the nervous system and mental state as well. This is integral to changing the behaviors of compulsive and mindless eating that so many of us are prone to.
In the very first yoga class that I ever attended (which is a whole other blog post), when we were led into savasana (the final rest pose, which is a restorative pose) I was able to completely let go. I let go of the grip that I had been unconsciously holding in my belly for Lord knows how long. My shoulders which had also been holding unconscious tension, softened to the floor. And my consistently clenched jaw gave way to its natural supple state. These were no small feats.
Reclined Bound Cobblers Pose
I had not experienced this kind of peace in my body EVER. I didn’t even know that this kind of clarity and lightness of body existed. Afterwards, when I was alone, I wept. I knew I was carrying excess weight around, but I had no idea how much stress, and anxiety I was carrying in my body. I knew I had to release this pain out of my mind, body and Spirit just to live. Yoga simultaneously illuminated that I needed to release the suffering and gave me tools to do it.
There was literally no turning back.
That is how yoga, and specifically Restorative yoga saved my life.
After my first class, slightly desperate to find that same savasana experience again, I eventually and quite accidentally found an Iyengar Yoga class wholly dedicated to restorative postures. I was a dedicated student of that method for 10 years and still incorporate much of the philosophy into my daily practice and my own teaching style.
Supported Front Body Opener
Ever since these early experiences I have been an advocate for the restorative practice for myself and others, no matter what the health aspirations are.
Restorative yoga (in addition to active yoga practices and cardiovascular workouts) has been a vital component in my wellness regime and healthy weight management for the last 15 years. It is and was THE answer for me.
Please check my Teaching Schedule for Restorative Yoga Offerings. Or contact me if you have any questions or are interested in Private Sessions.
I wish you Peace on your journey to balance and the life you are meant to live.
In the exhibit hall there are 3 walls, 30 feet high spanning 200 feet of projection space. The film is 12ish minutes from start to finish. Xavier de Richemont is the creator of this light-paint-montage-collage-theatre masterpiece. Tomorrow, Saturday, January 19, at 11:15am I am teaching a yoga class in the exhibit hall as the film runs for the duration of the yoga class. The experience is as much or more about observing the film-art and allowing the thoughts it provokes, while moving our bodies mindfully and breathing more consciously becomes the background. All levels are welcome and encouraged. Be inspired and moved by art. Experience yoga as never before.
This is the exhibit’s international debut and will soon be moving on. Don’t miss the opportunity to experience it.
Check out this video clip of the film. The 2-d clip is very good but the comparison to the full space is immeasurable.
T minus 3 and counting. The long awaited, meticulously planned trip to India draws ever near. And I am excited. Which is an understatement. For a week now I have had a flare up of the asthma that has plagued me since I was 4 years old. It is a minor asthma that I have managed with yoga for 15 years. Literally as soon as I started yoga I was able to give up the inhaler. That’s a story for a different day…
Back to my ‘excitement’ which you might think is a really good thing. But just like with EVERY PHENOMENA IN THE UNIVERSE there is an innate quotient of balance that goes along with it.I am in a state of ‘over excitement’. It is the same quality of smiling wayyyy too big for a picture. Or being completely stressed out on the night of a party that you are hosting. Not so pretty.
Thank goodness for daily yoga and meditation practice. As soon as I go there and turn inward toward my heart, my still point, my essence…my breath bridges the ‘gap’ of the imbalance. Inhale and exhale smoothe out into their nourishing, even ebb and flow and calmness re-emerges bringing the excitement into balance.Thanks again yoga, for helping me enjoy life more fully. I owe you one!
My grandmother would call Bear and Reggie (my beloved rescue dogs, and two of the main characters in my own play of life) joyfully rambunctious. At leash time, which happens twice a day, they literally lose their ever-loving minds with excitement.This morning was no different. They were swirling around me in circles, drooling uncontrollably, appearing more like ‘hyper-kinetic swaths and swooshes of Black and Gold’ than the ‘good boys’ I constantly brag on.If I try to move around with the intention of catching one to place his leash on—it just creates more chaotic energy and I too am chasing my tail in tiny tight circles in the living room. This dance can be fun (occasionally) but only to a certain degree. Most of the time it is not a pretty sight to behold.Back to the daily dog walk…I have learned that if I become super earthy in my feet, stand with Mountain Pose awareness in my legs, initiate a few mindful Ujjayi breaths, and connect with my own center still point, the dogs come and sit at my feet and allow me to leash them. I now realize that this desired sequence of events is not random (as if it’s all just a game of luck-not), and that I can, through a set of sequential actions recreate the scenario day after day. This is yoga off the mat!I am grateful for daily my yoga practice on the mat that helps me to remember my center, connect with it, be still within it, allow and observe the natural course of things to unfold, and then to respond skillfully. When movement and action originate from that place of stillness and clarity, then I am operating from a level of oneness with Nature.The dogs feel it, I feel it, and we are literally connected by it.Now I can’t wait to get on my mat to practice it! PEACE DOGS!
The alarm did not ring at the usual 5:30am. At 6:15 I woke with a startle, bolted out of bed, and dove headfirst into my to do list. By 7, I was on schedule but had missed my morning reading and meditation. At 7:30 my mind was swirling so fast and my body (as usual) was trying to keep up. Today already seemed frayed at the edges.
Then I saw my little yoga practice area all set up for reclined hero pose (sputa virasana) literally beckoning me over. Supta virasana is the hardest pose for me in all of yoga.It is no coincidence that it is the pose that my body absolutely needs to find true physical and organic balance. For me to practice this pose safely and effectively, I must be supported, usually by at least a bolster beneath sitting bones and spine and ample support for my head. Some days I need more, I rarely need less. My ego self always tries to endure the unbearable physical discomfort with a faux calm demeanor. But my Inner Teacher does not allow this to go on for too long before she reminds me that that I am wasting precious time in an unnecessary painful situation. So I take the support and immediately the pose feels like it makes sense. Even with lots of support though it is still a big challenge for me everyday
So why do I practice it you ask? Because it addresses my deepest imbalance and my tightest muscles. Because when I do not consistently stretch those tight, imbalanced muscles they just get more tight and more out of balance and I start to walk moderately stooped forward and weak in my core, which in no time at all causes back fatigue/ache. Even though it is a massive 5-10 minute daily challenge, when I finish, my body buzzes with vibrancy and my posture feels upright, light, and strong all day long.
A secondary super cool thing is that since I have been consistently visiting this absolutely humbling hero, I have had several breakthroughs in the more playful part of my asana practice, holding in new arm balances, more steadiness and balance in handstand, and wayyyy more enjoyment in super strong vinyasa flow classes.
This totally feeds into my current practice theme of the Pulsation of Work and Play. How cool is that??!! Oh Yoga, thanks for continuing to be my hero. NAMASTE.
Some folks are wondering how I am going to present this weekend’s workshop material. Sun Salutations are supposed to be heating, and physically challenging. And Therapeutic yoga has a reputation for being of the ‘soft’. How can the two possibly meet and play nice in the same room?? It’s exactly that balance of practice that we will construct!
