Last night I had a dreammmm about external hip rotation and that I was in full yoga nidrasana. I have had several external hip rotation fantasy dreams. Then I wake up and think I can do it, but am WRONG.

I read Hellbent last week in about two days. I resisted when it was going around the studio when it came out because I already know Bikram is a fraud and the rape allegations. I already knew enough and knew that at one time I did drink that Kool Aid. I wanted to be a Bikram instructor, but when I did a one day workshop with him several years ago I got it. I got it was schtick and he is this bizarre clown. After reading what the training is like, I realize it is a gift sometimes to not receive what you intend to manifest. The author came to the same conclusion that I have always felt about Bikram.

He could have offered so much more.

Bikram yoga is definitely for the intensity freaks though and the author Benjamin Lorr, has seen it all and been through it all, competitions, the teacher training, the Esak Garcia Jedi Fight Club bootcamps. He knows the major players. I was shocked he went back a second time to the backbend camp. I follow the Jedi Fight Club on Facebook. It looks like a fun group:


Yoga competitions have been a big deal in India for a long time. People who are non Bikram people say it is very “nonyogic”. I personally don’t have a problem with it. Hey, if I were younger, I might go to the bootcamp. I hope Esak allows them to drink water though. He came to our studio a while back and was pretty intense, but focused in a good way and delivered a great class.

The author goes to great length to study the effect of extreme heat on the body and obviously the effect of not enough water is just down right dangerous. There are not really any conclusive studies. It’s like everything else, probably very harmful to some and for others their bodies just get used to it. When I practiced a lot of Bikram the only time it was a problem when I was tired, ate too much or too little. When you engage regularly in anything intense you do make changes. You have to be of very eastern European background to be able to practice Bikram six days a week and drink copious amounts of alcohol. Either the drinking goes or the yoga. Ashtanga is like that too though. Serious six day a week early morning Mysore people don’t stay up all night or eat heavy food. It just doesn’t work.

So if you can adapt to the extreme heat, and some people just can’t, and you make major lifestyle changes, less alcohol and healthier food, you are going to have healing and great testimonials. Benjamin includes a lot of transformation stories and they are good ones. I teach in a Hot studio and we hear them on a DAILY basis. That the yoga changes something in people’s lives for the best. Bikram has always made these great claims and let’s just say it does not cure everything. That is the dogma of the practice I never entertained. It doesn’t cure cancer etc or whatever blather the Bikram trained teachers talk on and on about. Snake oil.

Benjamin’s section on the teacher training was hilarious. He recounts a class early in the training where he, and other’s practically die. I would never last a day in that training. No one is locking me in the room and I would not be afraid of the Bikram goons walking around making you stay awake watching movies at 3:00 am. It really sounds like they spend 11 weeks doing nothing but memorizing dialogue, taking two classes a day, and listening to Bikram spew a lot of his garbage. I have heard a lot of the nonsense from his teachers and early on learned to turn off what they were saying and just enjoy the practice.

My favorite part of the book was the section on Tony Sanchez and how he cut off the Bikram umbilical cord. Bikram wanted him to end his engagement. Um, good Tony that you cut your ties. Tony is the best hope for this style of yoga. He doesn’t insist that yoga has to be practiced in extreme heat, he has studied the lineage, is humble, ACTUALLY PRACTICES YOGA, and is everything Bikram isn’t. In other words, he has integrity, study, and practice over dogma.

I feel for the people and students he let down. The same thing happened to John Friend and will happen again in the yoga world. Everyone wants to belong. Everyone wants to be close to their idol. It is always hard when your idol falls and you realize you are – COMPLICIT. People experience guilt. That anyone would refer to Bikram as a guru though, is just sad and pathetic. A system led by a narcissist begets more narcissism. That is just a fact, whether it is yoga, politics, or any other organized group. It is okay to pick the wrong teacher. You can walk away. You can be wrong and not find out till later. It is just human. It is human to remain in denial too. The system invites it. Any system.



It makes me uncomfortable when a yoga teachers refer to their classes or themselves as ‘Master’. The true masters bow in humility to their own teachers. We don’t understand that in the West. The reference to ‘Master’ is considered an effective marketing skill to entice students to higher learning. It is also reflective of high self esteem and those are character traits we value as they are indicators of our potential success, measured by status in life, size of bank account, etc. The true masters don’t refer to themselves as Masters and honor their teachers. I am lucky to have had these types of teachers. And I have to post this at least once a year because so much of social media is filled with advertisements for Master Classes from Master Teachers.

Humility is an under valued quality at any rate.

About a month ago, I took a two and a half hour Iyengar class from Chris Saudek, who is a Senior Intermediate Level III Iyengar yoga teacher. She has studied and taught yoga since 1981. Here is her web site:


This class included a lot of Iyengar teachers and students like myself who are interested in learning more about the practice, so it was part practice and part looking at poses. The class was approximately 2.5 hours long and was typical to an Iyengar class without demonstrations. Frequently, she would take a pose and then pull out everyone except for maybe two people. We would look and give feedback. (Not me, but the teachers.) It was amazing to me the degree of detail that Iyengar teachers are able to break down asana. One example was in up dog. I thought both students demonstrated the pose very well, until someone pointed it out that the action of the shoulders was moving forward, instead of back. It was a small detail the small shift changed the form and energy of a pose that students often ‘hurry’ through or do not do mindfully. The student changed the action and the pose changed physically and energetically, but very minimally visually.

The thing I always take back from the class, is that we tend to categorize poses as hard or easy, when the truth is if we are labeling poses merely on the level of difficulty, we are not exploring their potential or to the deeper level of the koshas. Even more important is that we are not fully practicing each pose. In “Yoga A Gem for Women”, Geeta Iyengar states, “No portion of the body or mind is left untouched when an asana is carefully and correctly performed.” To be able to teach this form correctly takes the ability to see the physical alignment and energetic quality of the individual student. An example of this was when the teacher corrected a student’s trikonasana and then asked us if we saw something else that could be changed. No one said anything because the pose had just been realigned. It looked visually perfect. I was looking for a micro physical change, but no, the teacher pointed out it was static, lacked interest by the practitioner, and had a general lack of energy. The well aligned pose had literally turned into a statue, rather than vibrant, breathing form. There is no perfect alignment without prana. In vinyasa, breath is the alignment of the pose.

One thing that didn’t strike me until half way through was that we were not using props. In a normal Iyengar class you are constantly gathering and putting away props, yet, if you look at Light on Yoga, the master himself uses none however. The poses demonstrated in Light on Yoga are considered the form we practice to achieve but along the way we use props to practice the form appropriate for our experience. It was interesting to practice that form that way and the way I am used to practicing in Primary Series. I imagine because it was sort of a teacher’ intensive? We used them for sarvangasana though, of course. And in a general class, we use them for most poses.

I was trying to hide in the back row so I could goof off if necessary, but they are sharp and don’t let me hide. The practice exposes everything. Next time I will go in the front row. For some reason I could not do ardha chandrasana that day which is a pose I normally have no problem with. It was a mess my hip kept cramping, maybe due to the long holds in the other standing poses we did to prepare for this pose. So I was allowed props and a wall, which I normally don’t need. I was told to lift out of that compressed hip.

I am attending more of these workshops in March this coming Friday and May and look forward to not only the practice, which I do not seem to be able to replicate on my own and also the observing, questioning, and feedback. The feedback cuing is so subtle but changes the form much more than a hands on assist. The mind has to be listening, put the words in the body, and then then remember it later. This morning I practiced and could barely muster Virabhdrasana III, another form I usually don’t have a problem with.

The practice is so pure and so basic, but it teaches me there is always more to look at. It allows the development of a sharp incisive mind. Practice, like anything else, can become rote and boring. It is why I enjoy Ashtanga too. The focus is on mind and breath quality. And refinement. Refinement is important too.

Yesterday I took it a step further and attended my first teacher training course, mostly as an observer. It was somewhat daunting. We began the day with a 2.5 hour class with Chris.

The first half hour to 40 minutes was spent in seated poses such as Dandasana with arms overhead. For long periods time. The cues were a lot of don’t let your head move forward, lift the arms from the low back. The first cue is to correct our normal bad posture habits. My left hip bothered me during the long Dandasana and found out later it is a similar problem with navasana. I was working more in the hip flexors than the abdominal muscles. We did Supta Padangusthasana, the two navasanas, and then moved into Sirsana. We worked on Eka Pada for Sirsana at least three rounds and then full sirsana. On to standing poses, which were Utthita Trikonasana, Vimhasana, Virabhdrasana 1, and Parvritti Trikonasana. Then it was down to the floor for Chatushpadasana, Urdhva Dhanurasana on a chair, and of course Sarvangasana. So in two and a half hours we are practicing maybe 15 poses? I didn’t count, I am sure I have forgotten some.

In the afternoon about 20 of the ‘trainees’ met with Chris and the experienced teachers, like my teachers were there as observers. I am not sure if I am on the teaching track. The sessions were offered to teachers or those who want to learn more about Iyengar Yoga. We were asked to submit homework. One submission was a paper on Prakriti/Purusa. Easypeasy for me. I know Samkyha philosophy! The second was a sequence for beginners or continuing beginners. When you begin teaching Iyengar, you only teach beginners. Probably for a long time. The people in the group who were already teachers and hadn’t gotten their first level of certification had taught from 0 to 5 years. We also had to highlight one or two poses to teach. I already told them I wasn’t comfortable with that yet, as did others. I wanted to see what it was about. When the trainees took their turn teaching to us, they gave everyone their sequence. Chris and the experienced teachers gave feedback. I learned a lot from this and have a lot of notes. The sequencing is something that is confusing to me but it merits study. I didn’t understand the ashtanga progression and studied it a lot before it made perfect sense.

During the teaching demos most of the critique ended up being more about creating an experience for the student and creating space, over placement of body parts. They all know the alignment of the poses already. She kept insisting that you have to create space for the student. The only trainee who messed up the sequence took them right into ardha chandrasana from parsva hasta padasana. The pose is normally sequenced from Trikonasana. She also reminded them to go back to Light on Yoga. She asked the group what were the benefits and differences between paripurna navasana and ardha navasana. Ha ha. Crickets. She said it is right there in Light on Yoga. (Massive scrambling for the book.) Another great reminder was to understand WHY you are teaching something. She asked that a lot and that is a hard question to answer but comes from practice and study. The correct answer is not that you do it because you LIKE it that way. (Welcome to my world. I hear this constantly or doing it because another teacher does it that way.)

She had a lot of antidotes about her recent visit to India and some good Geeta Iyengar stories. We are very fortunate in the West to have really great female teachers, but Geeta and Saraswathi, Jois’s daughter that are still around. These two are really the most knowledgeable women in yoga and practiced with their fathers for years and years since they were young girls. I recently bought Geetas book, Yoga A Gem for Women. This is a great book and required in the syllabus to become an Iyengar teacher. I might do a blog on these two soon because I just noticed after having the book a month, that there are pictures of a younger Geeta in the back of the book doing the poses!

If there is one thing I took back it is the effect of arms overhead not only to open tight shoulders, but to strengthen the back. My back has felt very open and alive and strong all weekend. I will continue to work on this. This simple action is a preparation for Urdhva Dhanurasana, Adho Mukha Svasana, and many many poses. And then today I read THIS in a blog about why following the progression of poses in Ashtanga is important. This particular section talks bout handstands:

“In Ashtanga, Handstand is more of a transition. Legs straight in the air while standing on the hands is usually a path to another pose. Usually, it is not until Intermediate Series that legs straight in the air with straight arms is worked on as an aid to a controlled drop over into Wheel with straight arms. Some teachers will have a Primary Series student, who is close to entering Second Series do these as well and they will also allow students to add them to Primary Series transitions. It should be noted that, Sharath Jois, the current lineage holder for Ashtanga, has spoken out against the over use of Handstand and it is frowned upon in Mysore. By the time a student starts playing with Handstand, the shoulders are extremely open from all the binds and back bends they have done previously. They have also established strength and stability by Jump Throughs, Jump Backs, Shoulder Pressure pose , Crow Pose, Forearm balance, Fire Fly Pose and other transitions they have encountered on the way.”

This is totally my experience as a teacher and I have seen this in many students. Thank you to whomever wrote this. But it is a reminder that there is a reason for what you are doing. Or not doing.

Yoga works best when it is a system. Just making a hodge podge of movements and endeavoring to do impressive poses will always take you to a point of frustration or boredom. You are likely to quit when you get to this point. I love the Ashtanga and Iyengar yoga practices because they make sense. It take a long period of time before you figure that out though. Holding your arms over your head for long periods of time (took me back to last summer’s Maty Ezraty intensive where I swear my arms were overhead a couple of hour every day), working on tight external hip rotators, etc is not romantic or sexy or even fun. Practice is like our daily life. We have things to do. We have to understand why we are doing them. We do it for a reason

I am going to do teach a pose next session I decided. Just to get my feet wet. It will be along time before and if I ever decide to actually teach this method. But learning is fun and the teachers are for real.

“In standing asanas, never ever let the inner arch of your feet collapse. This will weaken the inner menisci. Again there is a correlation between collapsed arches and/or knocked knees and knee problems. Knocked knees are contributed to by fallen inner arches of the feet but also by tight adductors and weak abductors.
In all standing postures such as Trikonasana, micro-bend (2 degrees) the front leg and make a swiping movement with your front foot towards the back foot. Never ever push out through the knee down to the floor in an attempt to hyperextend the leg. This would weaken and stretch your cruciate ligaments. The vast majority of knee injuries shows an involvement of ligamentous laxity of the cruciates prior to the actual meniscus tear.
In standing postures be precise in placement of the feet, i.e. turn out of 85 degrees means 85 degrees and not 84. This will make a big difference.” Gregor Maehle

“One of the most foundational standing posters for external hip rotation, you build strength and flexibility. Engage the deep six hip rotator muscles to draw the head of femur deeper into its socket and roll back and down to facilitate the external gliding motion in the ball socket of the hip joint.: – Kino Macgregor

This topic was a request. Thank you to the requestor for inquiring.

As a teacher and practitioner who is interested in classic form in teaching and practice, I get asked WHY a lot. Why do I teach a certain pose (Trikonasana is todays example) when so and so teaches it a different way. When I teach or practice yoga, I have categorized asanas as follows:

Form – The form is somewhat of an ideal of the pose.
Modification – The form is changed due to contraindication.
Variation – The Heinz model, 57 variations, to make life interesting.

Each pose does have an ideal form. If that form is not appropriate for a particular student then you modify and you understand WHY you are modifying. Variations are forms of the pose that get ‘made up’ as we trudge through MPY and many of these forms have become acceptable and many students and teachers as the correct form of the pose. For example, I get questioned a lot on bringing the hand to the floor or hand to foot in certain standing poses. I have students tell me that other teachers tell them NEVER to do that, but without giving them a reason. Although I don’t like to think of myself as a curmudgeon, I do feel they owe at lease that and my way is not necessarily the right way. In certain schools of yoga you do a pose one way and in other’s it is incremental. I don’t define my way of practice/teaching as stylistic anyways. I don’t need to label it. If you know what you are teaching/practicing and are modifying of giving a variation, know and understand and relate the benefit/reason/purpose, and the statement “that is how I like it” is NOT good enough. If you practice it a way to support and injury/condition/contraindication, that doesn’t necessarily translate into how EVERYBODY should practice it.

Here is the classic form of Trikonasana:


This is Mr. Iyengar in Trikonasana. The following two pictures of Trikonasana are Iyengar variations.


This first modification is to work through the lengthening of the spine. The next modification is to work the hips into a correct lateral flexion.


In “Light on Yoga” Mr. Iyengar always shows the optimal form of each pose with no modifications or props. His instructions are to simply turn the feet from facing the wide angle of the mat and bend to the right. He indicates the benefits are strong legs and flexible spine. I have yet been to an Iyengar class where they have us bring the hand to the floor. Yesterday we practiced with yet another modification and with different props. We used a chair against the wall and a wall strap to bring the top arm behind us to get the correct alignment and rotation in the shoulders. We kept the bottom arm on the chair, so the spine was somewhat high, yet this breakdown, like all of them, felt very deep and specific.


The next two pictures I would consider variations. They are prevalent on the web and the focus is more on the torso and upper body. I know teachers teacher releasing the arms over the head to work the ‘Core’, but the bandhas should be engaged in any form or modification. The binding is a variation and I am going to guess that the teacher is prepping for a standing ‘bird of paradise’ option later in class:



In the last example, the Ashtanga form is shown:

The hand grabs the big toe and you can see the stance is somewhat shorted. The shorter stance makes sense with a higher lift of the hand off the ground. The short stance with a palm to the floor would be appropriate for those with very open hamstrings and/or longer arms proportional to torso/legs.

What is important to remember is that this is standing foundation pose for all styles. Per Gregor and Kino, the focus is on several movements:

– External hip rotation (Maty Ezraty has an excellent method of teaching this along with the back leg movement)
– Lateral flexion
– External shoulder rotation

The primary focuses addressed by Gregor and Kino is the low body. This may be one of the first yoga poses where a newer student is practicing external hip rotation in preparation for deeper floor seated work. Culturally and lifestyle wise Westerners are flexion dominant. We are also weak in the feet. Learning the proper energetic work in the foot to support the hip movement allows the knee to stay safe. This is important. In David Keil’s new anatomy book he addresses the pyramid structure of the arches of the feet. Understanding the energy of the feet can really shift our perspective of leg and pelvic structure. We can work on these poses for years and never perfect it. (Tias Little also refines this in his teacher training in a way that PROFOUNDLY changed my own practice/teaching) The Core and Arm variations are secondary. As I said, there should always be teaching and continual bandha focus.

A simple pose is as complex as the willingness of the mind to continue to inquire and to pursue the light of deeper knowledge. If you think it is simple, you haven’t gone far enough.



“I like to define Yoga as being universal and only applicable in the present moment: anything that takes you out of the present moment is not Yoga. As there is no past and no future (they don’t exist) the present moment is all there is, which is universal. The majority of the activities of the mind are not Yoga – the mind tends to look to the future and debates endlessly on that, or looks to the past and indulges in that. The fluctuations of the mind cease when one is in complete surrender to the present moment.

Thus any tradition or technique, which by definition and application are typically “located” in past and future – do this practice and you will become enlightened, more spiritual, healthier, loose weight, better looking etc – can ultimately lead to a non-Yogic state. If Yoga is the present moment, and in the moment there is nothing but awareness, then that is all you need. Awareness is all you are. This is one of the basic contradictions of Yoga practice – are you being present versus trying to improve? Are you being aware or are you practicing a technique in order to then be aware? Any technique can easily be an obstacle to loving awareness.

At some point a Yogi has to abandon tradition and technique for the purpose of true presence and enlightenment.” Matthew Sweeney

The full blog post can be found here:


The blog world and instagram world and Facebook world is so full of advice, promotions, and opinions, it is always refreshing to have someone write on the true nature of yoga. While I enjoy reading and learning, I find more joy in the simplicity of practicing in the present daily. I was just saying this weekend that a lot of current practices create more distractions for us than we already have and this is an impediment to true yoga. And then low and behold I find:


So nice to see teachers speaking truth rather than truisms.

I like to talking to yoga friends just about yoga and not what other people are doing or trying to adhere to some dogmatic philosophy. The philosophy is pure and the essence is in Patanjali etc. You don’t have to keep looking for the truth, it is right there.


So refreshing to see this interview with Richard. He is light, heavy, wise, and humble. Rare in the yoga world these days. I hope I can check out more workshops with him 2015. My number one yoga teacher!


My shoulders are feeling very open today after working on this yesterday:

Iyengar adho mukha

That is, of course, Mr. Iyengar in AMS. Our focus was to get the head to the floor, something you will rarely see in most yoga classes. There were two in the class yesterday that could do it. The teacher and a very advanced student I had never seen before. She was advanced. Period. I know a lot of people struggle with those words as a label or judgement. Whatever. This woman was ADVANCED in her asana practice.

We worked on extending the back lines of the legs and arms and shoulders. If you google this pose and look at images you will see a lot that are a little backbendy as they are extending the spine with the shoulders. (A normal way to work in yoga) Isolating the extension into the thoracic spine and the shoulders is key so we warmed up with a backbend. (My favorite on the chair.)

Most students who start out a yoga practice look more like this:

regular joe adho mukha

Comparing the two photos you can see the student needs these two movements to make a shift in the pose to get to the lovely halfway point. The middle ground AMS:

adhno mukha regular

Is that Rodney Yee? I would consider this a pretty Intermediate expression of the pose. There is equal strength, prana, and balance in the upper and lower body and nice back lines. I don’t see this very often.

Looking back at the Iyengar pose and the two other ones, notice the trunk line. My approach to teaching and practice, is to open the trunk first, then the legs, then the shoulders for the final version. The final version takes a lot of strength to work to that level of flexibility. ADS on the wall is also really good for long holds that allow you to work on the shoulder in a way that is not totally weight bearing.

I had a teacher say that urdhva dhanurasana is just reverse ADS. Lots of people push themselves into UD the pose with tight shoulders. The Iyenger AMS would be a great way to prep for a deeper expression of Wheel.

After years of practice and MANY teachers, I went to a very experienced Iyengar teacher for the first time the other night, and at Tadasana she noticed IMMEDIATELY that my toes are not in line. My left toes are an inch in front of my right toes. And she was so nice about it. She even offered I probably don’t do that all the time.

For the rest of class I noticed I do. And since the class, I notice my feet don’t align in tadasana.

Like Theresa Murphy said last weekend, that is information. What does it say about, maybe my wonky, or again to reference Theresa, my guru knee. Or my tight hips. Or my lack of external rotation.

Working with a physical therapist is so funny. He has me strengthening my piriformis and glutes of the minor and medius in order to NOT allow my knee to torque. I had never thought about it. And the exercises he gave me HURT, because my IT band is SOOOOO tight. Still.

So much information. And that wall. I have to have that WALL:


I mean, who doesn’t want that wall. Janu sirsana and paschimottanasana. NOW my new favorite, utthita hasta padangusthasana. (Joan your standing foot is too far BACK.)

Something is helping though because I improved my range of motion in knee flexion and extension. Yes for me and my guru knee.

There is so much you can work on with guru knee or anything else. There is always something. Check your toes for once.


~ an ashtanga journey through the different stages of life ~

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Este é um site para divulgar ensinamentos e notícias que envolvam a prática de Iyengar yoga, bem como o estudo e aplicação na vida cotidiana dos Yoga Sutras de Patanjali. Namaskar!

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