Joy and I have been extremely busy the past five weeks with workshops and traveling. We have finally settled down in Kovalam where I am preparing for the month long Mysore Intensive and working hard on some short Asana Kitchen videos! You can expect my bimonthly blog posts to start in motion again.
Hari Om,
David
P.S If you are near Kovalam and want to make your way for some Mysore classes and some beach time there is availability! More info on my website.
Saturday, January 14, 2012
Friday, December 9, 2011
Asana Kitchen: Pasasana
This will be my second to last blog post in the year 2011! In the month of December I will be traveling to Spokane for a workshop, holding a one day workshop on backbending in Philly, beginning the year with my Second Series workshop at A.Y.S, and then off to Tel Aviv, Mysore and Kovalam to start 2012 off with a bang.
I've had many students write in regarding Pasasana and since its the first posture of the second series I thought it would be fun to leave 2011 with an Asana Kitchen post on the ever challenging pose that wields Ganesha's noose. Please read the summary of notes and then scroll down for the video.
Hari om,
David
Summary Notes On Pasasana (The Noose Posture)
1)Establish a Grounded, Immoveable Foundation
Balancing in a full squatting position is one of the most important and challenging aspects to this posture. The feet are your foundation, they are directly in contact with the earth. Organize your posture directly over this foundation noticing when/if you are either too far behind or in front of your foundation. Start by planting the feet while feeling the support of the arches. Squat all the way down. Close the knee joints entirely. Lower the hips, touch buttocks to the backs of the lower legs. Orient your squat directly over your feet. If you have any difficulty squatting you will feel unstable when you squat as though the hips are too heavy, that they drag you down and back. You may want to lift up the heels. But instead elevate your heels with just enough height to truly balance on the feet as you feel your hips, torso and head align more clearly over this foundation. When you feel stable, centered and immoveable in your squat, then you are ready for the next step.
2) Remember the Twist
As you develop and refine how you work in the posture remember to return your orientation to the twist along the central axis. Study the rotation of the torso in order to study the middle channel. Remember that part of creating a satisfying twist is in becoming receptive, especially within the torso and spinal area. And so position yourself to receive the action of turning the spine, and endeavor to rotate your spine more evenly from base to crown. Notice the inner refinement that can take place along shushumna, the middle pranic axis.
3) Position of the feet/knees
To make the posture easier place one foot or knee slightly forward of the other. If you are twisting to the left you can facilitate the twist to the left by moving the right foot and/or knee forward of the left. This also brings the right hip forward of the left hip and thus makes twisting to the left easier. For some of you this will serve to clarify the central axis, and give you more freedom in a certain direction to twist, and will help establish a more stable, grounded foundation. Your posture and twist will not be served If you are too strict and insist on keeping the feet/knees together or the heels down.
But for others keeping the feet and knees more together will help you to hone in on the vertical axis and improve the feeling of the rotation. In each case you want to continue to refine your sense of the breath, cultivate an awareness of the actions and the resulting counter actions along the glorious axis set in motion by the breath, and observe how that awareness leads to intelligence in your asana's.
4) The Energetic Chain of The Noose
At one point in the video, using Rob as the model, I trace what I call an 'energetic chain' formed by the upper back, shoulders, arms and connected hands (the parts of the body that form the 'noose' that give the posture its name) Rob was twisting to the right and I used my hands to trace the energetic chain in a counter clockwise direction. But what I didn't mention was that the direction of the chain that I indicated in the video was actually the more subtle counter loop. If you are twisting to the right, first try experiencing a clockwise direction to the energetic chain formed by the loop of the upper torso, arms, and hands. And afterwards experiment with a counter clockwise direction to the loop.
Enjoy!
I have also included an extra clip that didn't end up in the final video on How to work on lengthening your achilles tendon.
I've had many students write in regarding Pasasana and since its the first posture of the second series I thought it would be fun to leave 2011 with an Asana Kitchen post on the ever challenging pose that wields Ganesha's noose. Please read the summary of notes and then scroll down for the video.
Hari om,
David
Summary Notes On Pasasana (The Noose Posture)
1)Establish a Grounded, Immoveable Foundation
Balancing in a full squatting position is one of the most important and challenging aspects to this posture. The feet are your foundation, they are directly in contact with the earth. Organize your posture directly over this foundation noticing when/if you are either too far behind or in front of your foundation. Start by planting the feet while feeling the support of the arches. Squat all the way down. Close the knee joints entirely. Lower the hips, touch buttocks to the backs of the lower legs. Orient your squat directly over your feet. If you have any difficulty squatting you will feel unstable when you squat as though the hips are too heavy, that they drag you down and back. You may want to lift up the heels. But instead elevate your heels with just enough height to truly balance on the feet as you feel your hips, torso and head align more clearly over this foundation. When you feel stable, centered and immoveable in your squat, then you are ready for the next step.
2) Remember the Twist
As you develop and refine how you work in the posture remember to return your orientation to the twist along the central axis. Study the rotation of the torso in order to study the middle channel. Remember that part of creating a satisfying twist is in becoming receptive, especially within the torso and spinal area. And so position yourself to receive the action of turning the spine, and endeavor to rotate your spine more evenly from base to crown. Notice the inner refinement that can take place along shushumna, the middle pranic axis.
3) Position of the feet/knees
To make the posture easier place one foot or knee slightly forward of the other. If you are twisting to the left you can facilitate the twist to the left by moving the right foot and/or knee forward of the left. This also brings the right hip forward of the left hip and thus makes twisting to the left easier. For some of you this will serve to clarify the central axis, and give you more freedom in a certain direction to twist, and will help establish a more stable, grounded foundation. Your posture and twist will not be served If you are too strict and insist on keeping the feet/knees together or the heels down.
But for others keeping the feet and knees more together will help you to hone in on the vertical axis and improve the feeling of the rotation. In each case you want to continue to refine your sense of the breath, cultivate an awareness of the actions and the resulting counter actions along the glorious axis set in motion by the breath, and observe how that awareness leads to intelligence in your asana's.
4) The Energetic Chain of The Noose
At one point in the video, using Rob as the model, I trace what I call an 'energetic chain' formed by the upper back, shoulders, arms and connected hands (the parts of the body that form the 'noose' that give the posture its name) Rob was twisting to the right and I used my hands to trace the energetic chain in a counter clockwise direction. But what I didn't mention was that the direction of the chain that I indicated in the video was actually the more subtle counter loop. If you are twisting to the right, first try experiencing a clockwise direction to the energetic chain formed by the loop of the upper torso, arms, and hands. And afterwards experiment with a counter clockwise direction to the loop.
Enjoy!
I have also included an extra clip that didn't end up in the final video on How to work on lengthening your achilles tendon.
Wednesday, October 26, 2011
Asana Kitchen: Bakasana
If there is one idea that you take from this week's blog it is this:
B*A*K*A*S*A*N*A
A*W*A*R*E*N*E*S*S
Sunday, October 9, 2011
From David's Ashtanga Journals: Perfect that Single Sacred Asana
"From David's Ashtanga Journals" are unedited excerpts from my ongoing Ashtanga journals.
Greetings,
Fall is in swing here in Philly. At the Ashtanga Yoga School of Philadelphia the heaters are on high as the tapas burns. I would like to thank Dhyana Yoga (Dhyana Vitarelli and John Vitarelli) who have been supporting our school in many ways! Several students from their strong rooted Philadelphia Vinyasa program have taken up ashtanga and I am so happy they are part of our community!!
In the next couple weeks I will begin solidifying my spring schedule and am excited to announce that I will be teaching further south (at Balance Yoga in Atlanta) and north (at Florence yoga in Northampton) ! My teaching is reaching a wider circle of people partly due to you all who enjoy my blog, thank you for continuing to show your support and spreading the DG word! Hopefully this year I will get the opportunity to meet new people and share yoga with many of you.
Now to the goods!
Below are two excerpts from my journals. They were both drawn out of a notebook I used last winter in Mysore. Enjoy!
Excerpt One
Excerpt Two
Never mind that to many people it is blasphemy. The truth is that you don't need to be inside a church or in some official place to worship God. In fact, I've found that for me being outside, under the sky, feeling the air, seeing the sun, or the sea, or the mountains puts me in touch with God. I've taken to saluting the sun, facing the sun and moving through a set of exercises. I coordinate my movement with breath and I become prayerful. Filled with joyous connection and know a sense of deep peace and belonging. To me the entire world is a sacrament--- everything and everyone everywhere is sacred--- and its up to me to attune to this ever present beauty wherever I may be.
Greetings,
Fall is in swing here in Philly. At the Ashtanga Yoga School of Philadelphia the heaters are on high as the tapas burns. I would like to thank Dhyana Yoga (Dhyana Vitarelli and John Vitarelli) who have been supporting our school in many ways! Several students from their strong rooted Philadelphia Vinyasa program have taken up ashtanga and I am so happy they are part of our community!!
In the next couple weeks I will begin solidifying my spring schedule and am excited to announce that I will be teaching further south (at Balance Yoga in Atlanta) and north (at Florence yoga in Northampton) ! My teaching is reaching a wider circle of people partly due to you all who enjoy my blog, thank you for continuing to show your support and spreading the DG word! Hopefully this year I will get the opportunity to meet new people and share yoga with many of you.
Now to the goods!
Below are two excerpts from my journals. They were both drawn out of a notebook I used last winter in Mysore. Enjoy!
Excerpt One
Perfect that Single Asana!
The theme or premise is that asana practice is based on a single asana created by breath. That posture could have several names including
Shavasana, Sarvangasana,
Hanumanasana, Samasthiti
Tadasana, Bhairavasana
Mula Bandhasana
Generally speaking in our daily practice we can get sucked in by the lure of our fantasy about the forms of the asanas in sequences. Each asana in the sequence could be thought of as an excursion towards and/or away from that one single asana that is the essence of all asana. In our fantasy of what we will look like and how good it will feel we overextend ourselves in our efforts to achieve what we consider to be the end goal or final pose. Our excursions take us too far away from the center where the skeletal support is, where our breath really does lead the way-- where we make optimal use of our muscles and organs and where our brains are situated properly to minimize reality obscuring ego striving.
For example, to go for a drop back and be unheeding of the position of the skeleton in order to get your hands to the floor is a long term mistake. In the short term there might be a thrill, a sense of accomplishment and a sense of maximizing progress. a feeling like you are working at the edge so you will improve and be an intense student--- (like yoga sutra 1-21 for the intense student--- yoga--nirodah is near). How strict are you going to be? How close to center are you going to stay? How many props (please note: only if necessary and desired and under certain, specific conditions) are you willing to use to remain close to center, close to principles?---We want to explore the foundational principles of the positions and see how those principles will always lead back to that central asana that has so many important names---but actually is unnameable---
--- this is precisely why asana is limb 3 and Samadhi is limb 8--- samadhi is more based around the center, where movement is subtle and stillness reigns---
you have to be sure you are not sacrificing your body to your ego. That you are not going too far in order to compensate for unconscious feelings of unworthiness--- you don't need to use your asana practice to 'prove' you are good and worthy.
and yet don't underestimate the amount of shakti, energy, both physical and mental, that it takes to strike a pose and remain utterly centered in dynamic absorption.
It is ironic that the more gymnastic posture appears to be more difficult---But from an energetic and emotional place, sitting, working with breathing, can be more challenging, require more energy--- because of what will be revealed about you, because of what you will experience about yourself.
Excerpt Two
The World is a Sacrament
Never mind that to many people it is blasphemy. The truth is that you don't need to be inside a church or in some official place to worship God. In fact, I've found that for me being outside, under the sky, feeling the air, seeing the sun, or the sea, or the mountains puts me in touch with God. I've taken to saluting the sun, facing the sun and moving through a set of exercises. I coordinate my movement with breath and I become prayerful. Filled with joyous connection and know a sense of deep peace and belonging. To me the entire world is a sacrament--- everything and everyone everywhere is sacred--- and its up to me to attune to this ever present beauty wherever I may be.
Friday, September 23, 2011
Ashtanga and Diet (pts 2 and 3)
Greetings and welcome back!
Here are parts 2 and 3 of my series on Ashtanga and Diet. If you haven't watched part 1, I strongly suggest you watch it. I have included it in this post for your convenience. I am so pleased to see such a strong and enthusiastic reaction to these diet posts. I have seen amazing progress in students practices once they alter their diet. Even the slightest changes can result in less injury, faster recovery and FULL STRENGTH! I have also added some great diet books on my reading list page of this blog.
Joy and I have bought our tickets for Mysore in January and my one month Mysore intensive in Kovalam! We are looking forward to meeting some new faces and having lunch with some old friends.
Hari Om and enjoy!!
Here are parts 2 and 3 of my series on Ashtanga and Diet. If you haven't watched part 1, I strongly suggest you watch it. I have included it in this post for your convenience. I am so pleased to see such a strong and enthusiastic reaction to these diet posts. I have seen amazing progress in students practices once they alter their diet. Even the slightest changes can result in less injury, faster recovery and FULL STRENGTH! I have also added some great diet books on my reading list page of this blog.
Joy and I have bought our tickets for Mysore in January and my one month Mysore intensive in Kovalam! We are looking forward to meeting some new faces and having lunch with some old friends.
Hari Om and enjoy!!
Monday, September 19, 2011
Ashtanga Discussion Room: David, what do you eat?
For years I have been asked what do I eat? Two weeks ago I posted a Ghetto Kitchen on how to make brown rice and gomasio and it occurred to me after the posting that there wasn't enough context for where the rice fits in a Yogic diet and specifically how it can help your daily asana practice. So I created a 3 part video series on Yogic diet and how food can positively and negative effect the Ashtanga practice.
So here is part one. Part one is a discussion room between Joy and I on the Yogic diet. Part 2 and Part 3 take you into a local Philly farmer's market and into a huge corporate supermarket.
I have also included in this post a rudimentary listing and circle diagram attempting to set forth the Yogic Principles and the specific foods that the practitioner should both adhere to and avoid.
Whole Grains
Staples
up to 50% of the diet
(if desired take with gomasio sesame seed condiment)
brown rice
millet
quinoa
buckwheat
fresh ground wheat for chapati's
Whole grain noodles
whole grain, hearty real bread
hot cereals, cream of wheat, sweet brown rice cream, steel cut oats, and occasionally oat bran, instant natural oat meal
Vegetables
(based on what's in season)
1st Tier
Burdock root
carrot
daikon radish
turnip
rutabega
Greens (swiss chard, spinach, kale etc)
cabbage (all variety)
broccoli
cauliflower
winter squash (kabocha, delicata, butternut, pumpkin, red kiri etc)
2nd Tier for use more sparingly for variety, freshness, flavor, texture, color etc
onion
mushrooms
peppers (bell, chili, etc)
summer squash
tomatoes
potatoes
salad
Vegetarian Protein Sources
tofu
seitan
tempeh
beans (adzuki, pinto, chick peas, black etc)
legumes (red lentils, small french lentils, toor dal, split peas etc)
occasional use vegan chorizo, vegan sausage, vegan hot dogs, ready made tofu or tempeh
Oils
high quality sesame oil
extra virgin olive oil organic, first cold pressed
canola oil
ghee
Snacks
whole grain crackers
apples or other select in season fruits
rice or corn cakes
Beverages
spring water
eden soy milk, or rice etc
teas (bancha,herbal, green, black etc)
Sweeteners
organic cane sugar
agave
barley malt
rice syrup
fresh apple cider
fresh seasonal juice
Sweets
dark low sugar chocolate 60% or more of caoco
heathy whole grain, less sweet cookies,
soy pudding, yogurt
juice
Occasional use foods
Cheese
goat
romano or parmesan
soy
Off limit or rare use foods
Animal Protein Sources
if you must then choicely wisely
organic, cage free eggs
fresh fish
organic free range chicken
game
Intoxicating substances
alcohol
marijuana
pain relievers
Dairy products
milk
cheese
yogurt
ice cream
butter
Dairy Substitutes
soy and other grain milks
cheeses
yogurts
margarine
Processed Foods
frozen
canned
packaged
processed
white flour pastries
fried foods
restaurant food
bad oil chips
Sweet drinks
soda
ice tea
vitamin water
juice
coffee
smoothies
Tropical fruits or out of season fruits.
Sunday, September 4, 2011
Ghetto Kitchen: Brown Rice and Gomasio
Greetings,
The Ghetto Kitchen with Chef DG is back! In this installment I will be teaching you how to cook brown rice with a pressure cooker (one of two keys to tasty brown rice) and how to make the condiment gomasio (the second key to eating brown rice). The video is self explanatory but if you would like to learn more about the Macrobiotic diet you can email me and I will send you some resources. I truly believe that the practitioners diet is often the final frontier to a strong and fruitful practice.
I hope you enjoy and get to cooking!!!
The Ghetto Kitchen with Chef DG is back! In this installment I will be teaching you how to cook brown rice with a pressure cooker (one of two keys to tasty brown rice) and how to make the condiment gomasio (the second key to eating brown rice). The video is self explanatory but if you would like to learn more about the Macrobiotic diet you can email me and I will send you some resources. I truly believe that the practitioners diet is often the final frontier to a strong and fruitful practice.
I hope you enjoy and get to cooking!!!
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