CPR

The RYT500 at Asheville Yoga Center requires CPR certification, and I got mine this morning online for free from the following place:

First Aid for Free

http://www.firstaidforfree.com/

They also have a Facebook page:

https://www.facebook.com/firstaidforfree/

Here is their video of CPR helping to save a life:

Even if you don’t have a requirement, consider the training. You may save a life.

Regards,

Jim

Jim Ray RYT200 cell: 984-459-0458
http://yogaray.org/bio/
Yoga is not about the fancy pose. It is about getting into your head, and your heart. It is about taking what you learn on the mat into your life off the mat. Jim completed RYT200 teacher training at Republic of Yoga in Cary, NC, and is currently enrolled in RYT300 teacher training at Asheville Yoga Center.

Jim Ray

Sex, Nudity, and Yoga – What is Your Intent?

Jim Ray

Don’t worry. This blog article is safe for work. I purposely use rhetoric to gain readership and to get attention. Then, I have the punch line. If you take my rhetoric out of context, if you don’t wait for the punch line, if you misunderstand my intent, then we might not make great company together. Your approval is not necessary.

Oh, and on the nude selfie featured image, that’s me. I’m 54 and proud of my physique especially after skiing accident in 2010 prevented me from using my left leg to walk without equipment for 2 years due to broken leg and two knee surgeries. Yoga has been good to me and allowed me to lose 23 pounds plus move in ways I never dreamed when in the wheelchair. I have had to listen to my smart wad friend tell me I have a side boob (see next picture) when I had put on the weight and had shot selfie in lounge chair at swimming pool a couple of years ago. So, if you are offended by the photo, then get over it. Really. Just get over it.

sexy speedo and side boob

For what it is worth, here’s a photo from last ski season 2015 where we enforced the rules whereby others are not allowed to pass including ski patrol and, as usual, had altercation with ski patrol. It may be in my best interest to retire from the type of skiing I used to do that won me a silver NASTAR medal in competition with NC State and ECU three decades ago. My knees can’t take the bending over into crouched position to reduce wind resistance for extended periods of time.

tree pose - vrksasana

Sex, Nudity, and Yoga

Here’s the deal. When your yoga practice progresses into the advanced domain that I define not as some fancy pose but rather as what you are able to do with a given pose, you will be close together and touching other students and teachers. Your bodies will be exposed to varying degrees. You will be moving and breathing together. Combining it all with elements of music and dance have produced some of the most meaningful experiences I have had in life to date. The advanced assists take it to a whole new realm of intensity. When you are breathing together for several breathes, assisting another or getting an assist, moving deeper into the given pose on the exhale, and having your bodies touch very closely whether male or female, you must be professional and have clear intent.

I do not dance with everyone. Why? Because we might not know the same steps. Clear intent may be misunderstood in yoga with beginners. So, I do not dance the same way with beginners that I like to do with the advanced yoga practitioners. It is not a matter of prejudice. It is a matter of training. To me, hardly anything is more beautiful than working with others that have mastered the art of the assist. It does not happen on the first trip to the mat. It took me over a year to gain a deeper appreciation for the assist. For a beginner or anyone I do not know fairly well, I ask before I touch and then only do minimal assists such as a little shoulder pressure during savasana. For a more advanced yoga practitioner, I may also ask before I touch yet will move deeper into poses with firm touch as opposed to soft touch that might indicate a different intent. Nonetheless, our bodies will be close together. Close enough to hear the breathe. Close enough to see and to synchronize that breathe. Close enough where parts might accidentally bump. You have to be mature and advanced enough to laugh it off and move on or to not do it. There must be trust, clear intent, and professional delivery.

Personally, I like bringing home techniques learned in yoga regarding breathing and movement with my spouse of 17 years where I am in monogamous marriage even though no marriage is always a smooth ride. It is a choice. Choose what it right for you. I keep my pants on at yoga.

So, here’s the punch line. Whether a teacher or student in yoga, have clear intent. Be professional with assists. Communicate very clearly. If something doesn’t feel right, say so. If the teacher does something wrong, the student needs to say so in private and nicely. If the student does something wrong, the teacher needs to say so in private and nicely.

That is all.

Namaste,

Jim

Jim Ray, President
Neuse NetworksManaged Services Behind the Scenes, After-Hours, and Out of Your Way since 1997
web: www.neuse.net phone: 919-838-1672 x100 email: jim@neuse.net

For service, email ticket@neuse.net and call 919-838-1672 option 1.

Jim practices yoga daily and formed Neuse Networks in 1997 that specializes in managed services (MSP) to remotely automate IT maintenance and to take IT labor out of the equation. He focuses on combining conventional client/server technologies with virtualization, mobility, and cloud technologies to implement computer networks for voice, video, and data. His education includes Bachelor of Science in Electrical Engineering from NC State 1985. He has been in IEEE since 1980 (Senior Member, past Chair for Eastern North Carolina Section 2010, past Chair for NC State Student Branch 1981). He lives in Cary, NC with his wife and two sons.

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Yoga Sequence for Beginners

Yoga Sequence for Beginners contains brief outline of poses with Sanskrit name, English name, and image. I used it for my free community yoga yesterday. I had woken up at 2 AM on the morning of the class and decided to use notes instead of impromptu. Both are fun. Like with music, I like to have a teleprompter in front of me to catch a first line or a forgotten lyric. I don’t want to read off a teleprompter yet have no problem catching a cue really quick without losing a breath of flow.
I give my grateful appreciation to the following sources for the snippets of information and to Google for the images:
Kindle-YogaSequencing
Mark Stephens
Kindle Edition
Sold by: Amazon Digital Services, Inc.
Intent for my class yesterday was warm up and build up to surya namaskar (sun salutation) as shown in notes and diagram from David Life and Sharon Gannon in their book, “Jivamukti Yoga: Practices for Liberating Body and Soul.” Two of my neighbors came over for my free community yoga at my house. We discussed our physical conditions together and modified practice to minimize getting up and down. Click here to view playlist for practice. I also modified playlist on the fly and switched over to some Tibetan singing bowls during savasana instead of “The End” by the Doors.
We did multiple repetitions of standing portion of surya namaskar by reaching arms to sky, folding forward and all the way down, raising half way up with straight spine, folding forward all the way down, and raising hands to heart in prayer. We were able to synchronize the breath, music, and asana. It was the 4th class I have ever led. It was fun, and I hope they will come back. Click here for more information if you would like to join us most Saturdays at 4 PM. I enjoy sharing my yoga practice with other senior citizens and making it available to them regardless of our physical conditions. I have one rule: you have to breathe.
If I have opportunity to touch one soul in sharing my yoga practice and help another the way my teachers have helped me, I will be where I want to be in life.
Love and compassion for all,
Jim
Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.
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Yoga Sequence for Beginners
Om – Add a spiritual dimension— even chanting aum and many new students put up such defenses that complicate their experience.
Sukhasana – Easy Seated Pose – 1–3 minutes. Welcome, set intention, begin guiding. ujjayi pranayama. Offer a slow warm- up involving asanas that will make Surya Namaskara more accessible. Teach the importance of dristana, in which the eyes are focused on a single point in each asana, helping to harness the mind to the breath and body.
Sukhasana - Easy Seated Pose
Balasana – Child’s Pose – Emphasize the importance of steadiness and ease, show them Balasana (Child’s Pose), and encourage them to rest in that or any other asana whenever they feel the need.
Balasana - Child's Pose
Bidalasana – Cat Pose and Bitilasana – Cow Pose – Teach the relationship between breath and movement even within the relative stillness of a held asana. Start this exploration in a simple seated position, and then explore it with greater movement by doing Cat and Dog Tilts on all fours.
Bidalasana - Cat Posecat – on the exhale, arc the back, scoop out the navel
Bitilasana - Cow Posecow – on the inhale, look up, drop the belly
Balasana – Child’s pose – 5 breaths. Caution sensitivity to the knees and lower back.
Adho Mukha Svanasana – Downward-facing Dog Pose – 30 seconds. Briefly alignment energetic action. foundational asana that prepares the body for the introduction to arm balances in intermediate- level classes. offer alternative folding over with hands on wall.
 Adho Mukha Svanasana - Downward-facing Dog Pose
Samasthihi – Mountain Pose – Walk forward from Adho Mukha Svanasana and slowly roll up to standing. Teach Tadasana.
Samasthihi - Mountain PoseSamasthihi - Mountain Pose

Surya Namaskar – sun salutation

  • Exhale, steady standing, Samastittih.
  • Inhale, lock thumbs, arch back.
  • Exhale, bend forward, Uttanasana.
  • Inhale, step right foot back to lunge, Chandrasana variation.
  • Exhale, step to downward- facing dog, Adho Mukha Svanasana.
  • Inhale, Plank posture.
  • Exhale, knees, chest and chin to the floor, Ashtanga Namaskar.
  • Inhale, Cobra, Bhujangasana.
  • Exhale, seat to heels, then downward- facing dog, Adho Mukha Svanasana.
  • Inhale, step right foot forward.
  • Exhale, bend forward, Uttanasana.
  • Inhale, bend knees, lock thumbs, reach up as you straighten legs and arch back.
  • Exhale, steady standing, Uttanasana. Repeat for at least 5 minutes.
Surya Namaskar - sun salutation
Vrksasana – Tree Pose – 30 seconds on each side. Limit standing balance asanas to Vrksasana (Tree Pose)
Vrksasana - Tree Pose
Virabhadrasana II – Warrior II Pose – Prepare in a wide Prasarita stance. 5–10 breaths on each side.
 Virabhadrasana II - Warrior II Pose
Setu Bandha Sarvangasana – Bridge Pose – 2 times, 5–10 breaths each time. back bends with Setu Bandha Sarvangasana (Bridge Pose), again exploring dynamically before holding for up to five breaths. Repeat two to three times.
Setu Bandha Sarvangasana - Bridge Pose
Apanasana – Knees to Chest Pose – Guide gentle rotation of the knees in circles. Work in stretch on each side.
Apanasana - Knees to Chest Pose
Supta Parivartanasana – Reclined Twist – 2 times, 5–10 breaths on each side. Offer a gentle release of the spine following back bends, starting with an easy Supta Parivartanasana (Reclined Revolved Pose) with both knees bent and together to take it easier on the lower back.
Supta Parivartanasana - Reclined Twist
Eka Pada Raj Kapotasana Prep – Pigeon Prep – 1–2 minutes on each side.
Eka Pada Raj Kapotasana Prep - Pigeon Prep
Dandasana – Seated Staff Pose – 1 minute. Explain grounding through the sit bones as the primary action in this and all other seated asanas.
Dandasana - Seated Staff Pose
Paschimottanasana – Seated Forward Bend – 1 minute.
Paschimottanasana - Seated Forward Bend
Savasana – Final Relaxation – 5 minutes or longer.
Savasana - Final Relaxation
Sukhasana – Meditation.
Sukhasana - Meditation

Cary Yoga Teacher Meetup

Sun & clouds
Gathering of Teachers and Teachers in Training to study yoga poses, assists, and sequences for Continuing Education.
Some of the folks in the teacher training class have expressed an interest in gathering for practice outside of the class room training. This Meetup intends to facilitate that gathering.
Regards,
Jim
 Jim Ray

iPad App – Visible Body

I added iPad app bundle (see bottom row in the following image) on the advice of another yoga teacher that practices at the same studio (thank, Kurt). It is Visible Body. This particular bundle contains Atlas, Skeleton, and Muscle apps. There are 3D views with pan, tilt, zoom. It costs around $40. I’ve including some screen shots. It’s a great way to learn about anatomy and to supplement the Trail Guide.

iPad apps for Yoga

Screen Shot of the Visible Body Atlas app:

Visible Body Atlas app

Screen Shot of Visible Body Skeleton app:

Visible Body Skeleton app

Screen Shot of the Visible Body Muscle app:

Visible Body Muscle app

Detail View:

Visible Body Muscle app Detail View

Enjoy 🙂

iPad apps and Kindle books for Yoga

Here are apps for my iPad that I have found useful in my daily yoga practice and my teacher training. I’ll provide a brief description of each. My iPad apps are in a Group called Yoga as shown below.

iPad apps in Yoga group

All-in Yoga has a Pose Base with 300 poses, Sanskrit and English names, video of pose, audio and text instructions to get into pose, picture of muscles used in pose, complete programs, calendar to track time spent on yoga, and a Share Photo on Inspire function with links to Twitter and Facebook.

3D Yoga provides incredible three dimensional view of the muscles used in poses with call outs for cues on fine tuning the pose along with more detailed and enlarged views of specific muscles for each tuning step. The section on deep muscles provides collection of poses that work on each of the tree major muscle groups, iliopsoas, serratus anterior, and rhomboids.

MindBody Connect is an app I use most every day. It has the four studios where I go or plan to go. I can click on their calendars and book appointments for practice plus integrate with my calendar.

AnatomyMapp allows you to choose a region of body, touch the picture, and provide detailed views and descriptions of movements, bones, ligaments, muscle groups, and individual muscles. I was able to find out the specific name of acromioclavicular joint and ligament in my shoulder/arm that is a little bit sore now from not being mindful in my yoga practice.

AnatomyMapp

Specific View of Shoulder with Name of Particular Ligament

Shoulder Ligaments

PalpationMapp allows you to choose a region of body, touch the picture, and view video of locating and using specific muscles along with overlays that help identify and learn proper names of those specific muscles.

PalpationMapp

Lastly, the Kindle app allows me to carry with me my library of ten books on yoga that are meaningful to me. Most of the books are on the required reading list for teacher training at Republic of Yoga with Nicole Nichols. There are a few other books that were recommended by some friends in the yoga community. I am in my golden years and really appreciate the ability to enlarge font even with my second or third generation bifocals. I can highlight sections of books, post snippets to FaceBook, and copy snippets to my own notes.

Kindle app for iPad