Volume 4 Issue 2

February, 2003

Atha-yoga-anusasanam

Now begins the study of Yoga.

 - Yoga Sutras of Patanjali  1.1

It is said a great journey begins with one step.  Just so.  However, each subsequent step is the first for the remainder of the journey.  Challenge yourself to fully experience each yoga practice as completely as your very first. Ask yourself, where do I begin today?  What is occurring at this moment?   Begin where you are.  Begin each pose at this very moment.  We can use our previous experience to create a hiding place of habit or to access a new outlook, a budding personality, that is continually on the threshold of discernment, right knowledge.

I have friends who do not often see the sunrise.  For them, seeing a sunrise is fantastic.  Those of us who often see the sunrise feel the same.  We never tire of the spectacular colors that  promise a new day.    Why isn’t our perception of the rest of each day like this?  What is it about our everyday lives that lifts us away from appreciation?  Habit, self-absorption, an eyes-closed way of living.  Each day, each moment:

·         really listen to those who speak to you, give them your full attention;

·         display a knowing smile at all times;

·         really see those with whom you spend time;

·         love your life and every moment in it, no matter what.

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Utthita Trikonasana

Extended Triangle Posture

Wherever you go, there you are.

- Buckaroo Bonzai

To the yogi, everything is bliss, every human face that he sees brings cheerfulness to him.  Misery is caused by sin and by no other cause.  What business have you with clouded faces?  If you have a clouded face do not go  out that day, shut yourself up in your room.  What right have you to carry this disease out into the world?

- Vivekenanda

	30 - 60 seconds
	30 - 60 seconds
	30 - 60 seconds
	30 - 60 seconds
	30 - 60 seconds each side
	30 - 60 seconds each side
	20 - 30 seconds each side
	5 - 15 minutes

Utthita Trikonasana—  A Student Responds

 Geeta’s segments in the following are from a transcript of class taught in 1996 by Geeta at the Geeta Iyengar Yoga Convention in Sydney, Australia.  The transcript was prepared by the Iyengar Yoga Institute of Bondi Junction and is available from the BKS Iyengar National Association of the United States.  

GEETA: Take the hands across the chest—open the armpit chest—jump four feet apart—spread the arms horizontally—widen the legs.  Both feet are kept in line—check at once—toes are extending forward.  Widen the inner thighs.

Look how my toes turned out.  Can I jump and not have that happen?

GEETA: Right leg out, left foot in.  Turn your right leg completely out and keep your left toes turned inside. 

Oh, I changed the position of my left foot when I moved the right leg.

GEETA: Left foot inside—the left outer heel is lightly out so that the ankle is correct. 

Does that mean that my ankle is correct?

GEETA: Move the left inner thigh—inner thigh is charged—left outer foot strong.

Aah, that feels so sturdy.

GEETA: Arms in line with the shoulders. 

I thought they were.

GEETA: Open the chest. 

Right side chest will be going back, left will be coming forward.  Revolve to adjust the right chest to the left chest.  Move right to the left—come to the center.  It is wrong, this tendency to proceed further when you are slightly on the right side.

Revolving, revolving, revolving.

GEETA: Watch—turn your knee—watch your thigh, whether it has turned from inside out. 

I thought I had turned my thigh, but it doesn’t seem that way now.

GEETA: Move the outer thigh hip region and middle of the thigh slightly into the body so you lengthen the inner leg.  The intelligence is only on the outer leg—let that intelligence touch the inner leg.

It actually does feel longer inside!

GEETA: You are on the outer thigh—come on the inner thigh—the action is on the inner leg.  As I am there on the outer thigh.  Yes, Geeta exists here on the inner thigh.  Yes, Geeta Exists here.  Yes, Geeta is everywhere! You may call her Geeta but she is there, everywhere.  That is how the soul is everywhere.  As you exist on the outer side leg come on the inner.  Touch your frontal inner thigh. 

So, what is it that I am noticing on that inner thigh?  Is it tight?  No.  Is it...what is that?

GEETA: Charge the arms.  Half the body weight will be lessened if your arms are charged.  Most of you think the arms have nothing to do.  Charge, extend with the arms—find out whether you can bring life or not.  Arms sideways—straight—charge the fingers, knuckles, palms up a bit in line with the shoulders. 

That feels good, charging the arms. 

GEETA: Be on the left a bit—don’t go to the right—centralize your body.  Don’t lean—if you do the right side is shortened.  You are ready for the motion but you are not ready for the action.  Be ready for the action.

She catches me in everything I do.

GEETA: Exhale as you go down—elongate the left arm—go with the right hand down.  Right hand to the ankle and left arm straight up.  Charge the left arm—charge the left upper arm, top arm straight, finger knuckles extending. 

Right.  Finally.  The pose.  My hand is down.  Left arm extending.

GEETA: To release your back—lengthen the right trunk—don’t hold yourself up high.  Move the right shoulder blade in—so the hand extends down—don’t be rigid there.   Right inner edge of the shoulder blade sucking in—see where the hand reaches further.  If you move the right shoulderblade into the body and the shoulder bone down –along with the arm down you find the position improves.

My arm does feel longer.

GEETA:  Top arm straight—charged—move shoulderblade further in.  Charging is not just tightening the arm.  Knowledge is there—straight arms tell me if I am loose at the under arm.  Shoulderblade doesn‘t tell me whether I am projecting or what I am doing.  Stretching the arms tells what is happening in the back.  The stretch of the arm is telling you if the shoulderblade is not coming sufficiently into the body.

I see, from the shoulderblade angle anyway.

GEETA: The right whole leg right up to the buttock—the left whole leg right up to the buttock is in contact with you.

If I take just a small part of the leg at a time, I can get that.

GEETA: Right front thigh forward.  Hold the ankle, be in that pose—watching.  Left inner thigh opening up.

My legs are shaking.  I can tell that I am at least trying to do these things.  Oh, what is that happening at my shoulder?

GEETA: Inhale—come up—turn the feet—feet together.

Aaah, rest.

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