Birds of the Feather & Spring Yoga Plans

My intermediate yoga class inspired me to take a second look at the way I map out the yoga sessions.

A few students in the intermediate class were eager to practice Rajakapotasana, the pigeon pose. According to Martin Kirk, a senior Anusara yoga instructor, the pigeon pose offers a whole range of benefits: it energizes the body and the mind, opens the hip flexors, thighs, chest and shoulders, relieves mild depression and stress, improves circulation to the abdominal cavity and low back, stimulates the digestive and reproductive system, alleviates menstrual and menopausal discomfort and encourages healthy thyroid, parathyroid, and adrenal function. Therapeutically it is used for low blood pressure, infertility and headaches. Unfortunately, in many flow classes this asana is routinely taught without any emphasis on safety, pelvic stability or alignment, and as a result yogis are experiencing knee, shin or ankle pain, amongst other problems. The injury rates in modern yoga classes are staggering and have been on the rise for the past decade. Knowing that, and having experienced a number of yoga mishaps myself, I just wasn’t willing to sacrifice the safety of my students for the glory of a pose… even if it was the King–Pigeon pose.

That’s when I got an idea. What if I created a class template that allowed the class to progress towards the pigeon pose, while still maintaining overall safety and integrity of alignment? What if instead of protecting my students by refusing to bring more complex asanas into the practice, I taught them how to listen to their bodies so intently that not even a quietest whisper went unheard? My teacher Susi Hately often says:” If you listen to your body’s whispers, you don’t have to hear it scream.”

We began our practice by nourishing relaxation. We practiced all-too  familiar Sun Salutation with a new – found meditative mindset, watching our bodies flow fluidly from pose to pose.

I introduced my students to the principles of core stability without gripping or tension (a concept from therapeutic yoga practice) and we challenged our core through the series of neuromuscular exercises.

Through smart sequencing we moved from simple to more complex postures to warm the body and give targeted attention to the areas which would be worked more deeply. Anticipatory asanas helped to open and stabilize the muscles and joints most involved in the pigeon pose and prepare the ankles, knees and hips for a gentle, yet profound opening.

At last I introduced my students to Rajakapotasana, the pigeon pose. It was breathtaking to watch my class practice this complicated and difficult pose with such care and awareness…There was no going back the the old way of session planning.

Welcome to the intelligent yoga practice.

While your safety is still my first and foremost priority, each session now has a goal in mind – asana to build toward; and in the process, the stillness of the present moment and the sweetness of surrender to experience.

A Pigeon!

What could be more fitting for this time of year?

See you in the class!

 

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