Hot Yoga Pose Forums > Introduction to Hot Yoga
I love page 11: "coming to hot yoga is like exploring your spirituality through the back door."
I, like many, started hot yoga for physical benefits. But mind stuff and emotional stuff get twisted, pulled, and extracted too.
By gaining body awareness and control, you inevitably develop mind control as well - which sheds light into so many dark corners.
I also had an ah ha moment in the procrastination section - I definitely do this with Balancing Stick and in the back strengthening series.
And the idea of 75%/25% totally blows my 'timing' in most poses out of the water!
Melina
I agree: the body is a powerful doorway to the subtle energies of the mind and spirit. It's one reason the asanas are so effective: these are body movements designed to focus your energies for meditation. Whether or not this is your goal, they will get you there.
But about procrastination: I have a very healthy respect for the intuition of procrastinating whose message is, it's simply not the right time to proceed. The Universe is always cooking things for you behind the scenes; when the time is right, you'll feel eager.
As far as "procrastinating" in a pose - I call that a habit of fear, different from a feeling of not-the-right-time. A habit is simply something you have done (or not done) over and over; once you realize that, you can choose to move in another direction - in hot yoga, quite literally!
Rhonda Uretzky, E-RYT
Reading about the concepts in the intro presented a whole new world of hot yoga to me. I've known and felt through practice those times when I have 'aha' moments physically and am able to challenge myself in a pose, rather than struggle. I love that idea that yoga, like life is a forever a challenge. So much of receiving the full benefit comes through acceptance or surrender! In a world where we are taught to fight, fight, fight, this is a beautiful concept!
Mallory Maier
Resistance is futile Aimee - but not in that defeated way it is often meant. Resistance is futile because you will always get MORE of whatever you are resisting -it's how Law of Attraction and hot yoga works! Flow into the poses and see it all as a joyful challenge, one meant to help you to expand which is what you really want from hot yoga...and life
Rhonda Uretzky, E-RYT
I took a break from hot yoga while I was going through an emotional & difficult time. Now that I'm back into regular practice, I feel so much better. Then I read this in the intro:
Do the yoga more intensively if you are searching for clarity; if you are working on a problem; if you need space in your head, if you have aches and pains. It is the closest things to a panacea.
It was like, OMG, YES of course! I should have been doing it more instead of less. Imagine me slapping my head a la "I should have had a V8" moment! While I worked through that difficult time, I know now that it was more difficult to work through than if I would have had hot yoga in my life. I can't wait to share this amazing practice with friends, families and strangers who NEED it to help work through things. I mean, c'mon, who couldn't use a panacea?
HeatherS
Love this Heather - and as a hot yoga teacher this is the conundrum you will hear most often from your students who slip away from their practice: too busy, too stressed, stretched too thin...when actually they are not stretching enough LOL!
And remember this over and over, read this INTRO chapter again and again, as you may be approaching a test of your own faith in the power of hot yoga to keep you centered through the illness of your own dear teacher.
Rhonda Uretzky, E-RYT
Reading the first 40 pages of this master book, I had so many "A HA" moments. I highlighted them all so that I could easily go back for reference or to remind myself. I love the idea of "measure twice, Cut once." I think we all practice this idea in everyday lie but like me have never really applied it to my yoga practice. Also the 75/25 rule, love it. Like you Melina I tend to "procrastinate" when it comes to the back strengthening series, however as Rhonda put it, I have realized it is totally a habit of fear. If I am going to have any pain during my practice it is here. I need to break that habit and just breathe.
GabbyL
Yes, Gabby, "Measure twice, cut once," explains why our Riverflow script focuses more on pose set up than most Bikram dialogue: I am a big believer in actually putting the student into the pose before you say START. Students are literally already in the pose in the set up: then they are simply moving in the pose. It's a beautiful expression of asana.
Rhonda Uretzky, E-RYT
So many things jumped out at me in this intro, I too was highlighting and underlining a lot of stuff. Looking into your own eyes can be very confronting , says it all for me! During practice I find that I am looking at my shoulder, hairline or standing leg. She goes on to say that all wonderful breakthroughs become possible when you work with a mirror. So this, plus the fidgeting of oneself due to fear definitely applies to me. I need to move through these habits and breathe deeply.
KimA
So true Kim - many students find the practice of looking into their own eyes to be harder than the poses themselves. But, like the asanas (especially the ones that start out most challenging) after awhile it can become a pleasure.
Please post in these FORUMS by the due dates of the assignments - this post due for Week 1. before our Coaching Call on April 11.
Rhonda Uretzky, E-RYT
I love the thought on page 9 about food choices, "My food choices unconsciously became health-driven rather than craving driven." In my early 30's I started to become very aware of my diet and exercise routine. It's weird how before then I never actually craved something as simple as water....
I think all of my beverage intake was soda's, alcohol, or what I thought was a healthy drink of green iced tea or one of those Naked Smoothies. Now I can't even start my day without 2-4 glasses of water...
Although I still have cravings for certain tastes I actually crave more for the feelings I have after a meal. My family is Italian and I think every holiday we were adding a plate to our feast, but never adding people....A Food Coma is a thing I've experienced even beyond holidays but when I started eating better I became more aware of how I felt after meals.
In the Introduction I also liked the part about Gabrielle's experience with teaching a class to a blind student....I haven't even really started to learn the script but notice how much care and detail is put into every single word.
I think These details are there for two reasons: We only have 90 minutes in the classroom....only 90 minutes....teaching at college I don't know how many times I've gone off on rants and class ended before I got to everything I wanted to....time can be limited if you're trying to figure out how to say something and no pose should ever be neglected or rushed due to time restraints....
How you communicate your class to your students seems like something that may be overlooked when speaking....As a poet every single word is important....especially words that are small or seem insignificant....for example, in the introduction we say "Wait before taking your first sip of water...." I think its great that we use the action word 'wait' instead of "Don't take a sip of water...." It makes the student feel like they are actually in charge of taking that sip of water....the teacher is not preventing them from the water they want so badly but the student is actually making the conscious decision to hold back and wait to take it.
I'm sure I'll notice plenty more commands similar to this around the script but having this mindset also helps me to memorize the script word for word because I know I won't be using words like don't or can't....
Mark
This is my book - precision, breathing, and focus. " I want my instructions to be crystal clear even a blind person can get a full benefit of the hot yoga", appeals to me so much. There are no extra parts. Take every class as it is your first, observe, don't anticipate, breathe, grow, feel good. "Stay inside of your body without paying attention to anything around" - it was my 8 am class today. "Do the yoga and the magic will follow - not caring about the results" It is quite liberating :)! "Reacting takes you out of your body" - do not react! I love this book. Based on what I am reading, I have to break out of habitual anticipation to get to the next level. My body is ready for it. I am looking so forward to it! Such a fantastic feeling.
I love the combination of the heat and mirrors: "if you persist, you walk towards true-self and love" I stand by it with all my heart and my experience. I've lived through it. I know it. The best thing ever!
Interestingly, it is discussed how often? I guess it is a common question :). My answer if you can, do it every day :) I remember I did it not because of the hot yoga 30 day challenge, or because I had to - just because I love it! I did not anticipate any results at that time, I was very surprised with the way my body transformed in addition to everything else. It was a very nice surprise. It was like an unexpected gift :) What can be better?
I don't feel like I do want to practice at home. I do need this special set up we have in the studio and the feeling of interlacing with others through the links of the heat and poses It is very special. I felt it in my 8am class this morning.
Savasana is my favorite as of this morning Savasana is peace.
"Looking forward and out" is the key to balance.
"BE YOUR OWN BEST TEACHER- PAY ATTENTION TO YOURSELF." It is important to listen to your body and it is important to learn how to do it. Your body knows. Need a pose off - take it. You better have a perfect Savasana rather than something undesirable You body knows, just listen.
Breathing is life and staying alive! Alignment is the key to the pose.
Little details are amazing manifestations such as how you hold your shoulders and lift you chest, and keep you spine straight. This is the feeling I got after practicing for a while. I walk with such as straight spine and feel the strong muscles of my back supporting me, a good posture follows and it is meaningful :)
It seems that every word is precious in this introduction and brings some kind of positive experience in me. I have emphasized some important ones. We will discuss it tomorrow. However, I am reading this book with such a happy feeling in my heart. It is my book, it is my practice, it is my yoga. I am so on my way to the best life ever! I am looking forward to my training I can't wait to observe all the knowledge available to me. I am very happy about it :).
Alfia
I instantly trust the author through her sincere and no-BS words in the introduction.
She also brings up this early on a few great perspectives on aspects of hot yoga class...
"The constant stream of instruction from the teacher has the effect of fully occupying your conscious mind" (11). This is so true! Early on in my practice, and during the classes now when I am having a hard time grounding myself, it is the teacher's vocal instruction that forms the protective barrier that stops my ego and millions of thoughts from infiltrating my desire to be there in class. As I strengthen and deepen my practice, the teacher's vocal instruction can become that safe, soft hum that is ever-present outside the workings of my inner world while I practice. Mostly, the voice that fills the room and that scatters all individual thoughts and to-do lists manages to be both a safe, soft hum and a fluid resource to constantly check in with in order to deepen and enlighten myself in each posture. I love this concept - I never envisioned the presence of the teacher's voice like I do now that I read this passage.
I also really enjoy the notion that body is memory, and that the asanas and their turning and twisting and their bringing of fresh blood to all parts of the body effectively dislodge and flush crystallized emotions that stick to us like plaque on arterial walls (12). This is one of the core passions I have for hot yoga. This ability to purify my body and my mind and my spirit, a trinity of levels. I love how this releasing and removing of emotions is explained in a physical way.
The author seems to be incredible well-versed and passionate for this practice, and she also seems very succinct and no-BS. I look forward to reading more and learning from this book.
Grace
i had many a ha moments reading this intro. gabrielle does exactlly what she says shes going to do, explain and" help you deconstruct each and every pose to reveal so much more." and that is what i am hoping to get out of teacher training. more. doing hot yoga since starting teacher training last week has not only changed my physical practice but my mental practice. i completed 4 classes this week before starting to read this book and i wish i hadn't waited so long. the passage about procrastination spoke to me because i have been feeling lately that i should have more breakthroughs because i have committed to at least 3 classes a week but seemed to never progress in a few poses. starting now i am going to examine which pose i am just literally 'hanging out' in before release and also what aspect of my life am i just 'hanging out' in. at least with teahcer training it will force me to break the cycle of procrastination and anticipation not only in my hot yoga but also my life.
danielle bumber
Gabrielle does deconstruct the poses in a very body-focused way - she is a doctor (dentist) and her view of the body as machinery is quite specific. ALways remember however that yoga is first and foremost a practice beyond the body; in fact, asana was meant as preparation for the body to be able to sit in long meditation (and if works beautifully).
I agree that moving "outside your comfort zone" is miportant in the poses, but there is a key piece missing here in Gabrielle's discussion - it is only considering the body. The feeling of procrastination has value - it does NOT make you a slacker, in fact it might just be a way to re-awaken your intuition....and the feeling of anticipation can be delicious when you anticipate what you want NOT what you fear.
This is why we also read Ask and It Is Given in this Teacher Training: the richness of yoga begins with the freedom of the body but it never ends there....in fact it never ends at all
Rhonda Uretzky, E-RYT
Mark I love how your life as a poet is making you instantly aware of the power of each specific word in the script and giving you an appreciation for how carefully chosen they are and why memorizing word for word is the way to learn these nuances instantly.
Food choices - this is a rich subject (pun intended). As per what you will be reading in Ask and It Is Given, what you focus upon is what your life becomes. Thus if you focus on food - what to eat, what not to eat, when to eat, what is bad for you - rather than ENJOYING your food, you end up with a life of diets that dont work because you are not feeding your spirit. When you relearn to listen to the message of your innder guidance ab out diet you will be steered towards the food that feels good to you - and that will nourish you without advice from anyone else.
Rhonda Uretzky, E-RYT
Im so glad your practice is so precious to you Alfia and I agree: practicing at home is not much fun at all. Part of the practice is the spirit of community which can be about having others around you and having a sacred space for this part of you to unfold. Glad you find both at Riverflow
Rhonda Uretzky, E-RYT
Yes, Grace you are understanding the important of the script: it is indeed there to create a safe and highly beneficial physical practice but it is also the mantra, the lullaby, the lifeline your students hang onto as you pull them gently, firmly, deeply away from their usual lives and thoughts into their higher selves.
As the teacher, you hold that lifeline and it is a great responsibility - and a great joy.
Rhonda Uretzky, E-RYT
"Breath, alignment and Depth"
"neglect one of these elements and you lessen the power of your yoga"
It took me a while to get the ujjayi breathing down and its ongoing in every class to coordinate the breath with the movements. If im not 100% focused its so easy to forget and lose it. When im focused i have a much better class. A lot of this depends on what kind of day i had prior to entering the yoga room. I try to leave my life at the door!
Im constantly re-aligning to the teacher's cues and the depth depends on the day!
I found the modification section interesting, as i treat patients with these injuries.
TinaA
What I learned about the breath and the movement: it is logical
When you exhale, the body wants to let go...deepening the pose as you release resistance
When you inhale, your body looks to stretch.
If you can let go and let it happen it will take you exactly where it feels best in each pose at all times. The trick is to stop the thinking mind and let the logic of the body take you.
Rhonda Uretzky, E-RYT
The Intro to the Hot Yoga Master Class Book affirmed so many of the lessons we are learning doing hot yoga and the teacher training.
I do love how we release resistance during exhales and how focusing on the breath enables this to happen easily and naturally.
Creating and maintaining balance is a focus for me and I love how this is one of the greatest benefits of practicing hot yoga. “You don’t have to be flexible to do yoga…..You learn to work, and balance your strength and flexibility” (pg. 21) After I adjusted to the heat of the room in the beginning of taking classes, my focus has been on balance and I feel that translates immediately outside of the class to dialing living. It has been true for me.
Lisa O'Rourke
I really liked how she got to the point and promised us no BS. Everything that is in this section is very practical. Like Lisa mentioned above, it is great when you can take the accomplishments and mindset obtained in a class out into everyday life.
I particularly liked the idea of envisioning and practicing elbows in back pockets as a practice to incorporate into my everyday life. I know that I for one spend a lot of time looking down at a screen (not exactly the best thing for my neck and shoulders) so being more aware of this simple practice would be beneficial for me.
Another part that I really liked and connected to the section on how often do you need to practice. She did not want to nail down a number, but simply gave suggestions based on goals. If you are supplementing the practice with other activities or using the practice to further improve a current sport there are different guidelines that may seem more fitting on an individual basis. The part that resonated with me was that the more life problems you have the more yoga you mad need or want as it is a wonderful panacea.
One other part that really spoke to me was the idea that pushing and focusing on one pose may not be a solution to going deeper. All the poses are connected, and learning to go deeper in another pose could impact the pose I am struggling with.
Something that I pondered in this reading is about water. She talks about when students fall out of the poses they will sometimes reach for water (as almost a form of comfort for failure), but she then goes on to say that taking a sip of water should not be at the same time every class. Don't we have an "official water break" in every class? Should I be trying to change it up every class to a time after the okay has been given to sip water?
My favorite take away from the section would be the concept that falling teaches you how not to fall. :)
Brittany Yard
Nice observations Brittany. There is an official water break in the 90 minute class - after Garudasana - and its best to wait for it in order to build internal heat before throwing cold water in. But after that you may sip water whenever you want
However....
It is also true that sipping water - just like fixing your clothing or hair, adjusting your towel or mat, even wiping sweat, can all simply be things that distract your focus. Its best to stand still between the poses but if you are thirsty, taking a sip between poses (not during, even if you fall out) is fine
I actually think that falling out of a pose teaches you how to LOVE falling! Chrissy is great at this - every time she falls, she smiles.
One more thing: I would say that pushing and focusing on one pose is DEFINITELY not be a solution to going deeper - because forcing and struggling never is. When you find yourself in that mode, do a Chrissy: smile.
Rhonda Uretzky, E-RYT
Rhonda mentioned that I smile when I fall out of poses (so cool that you notice that!). One of the reasons for this is because of the scripts we use during class! "If you fall out of the pose, congratulations." I love that. Teachers also let us know that when you fall out, you're building muscle memory that will help you in the pose in the future. In the introduction, she wrote about this idea as well. It's really exciting to see how much of the important information from this book is included in the scripts we hear during class regularly. I knew the instructions were clear and specific and that I felt great, and now knowing a little bit more about WHY makes it that much more exciting. One of my goals for myself during teacher training was to enjoy talking about the benefits of hot yoga- this book will be so helpful in that. It's such a great in-depth guide.
One of the ideas discussed in this book was about procrastination and anticipation. Thinking about this and how it can affect my practice, I realize I have definitely done this during classes! Knowing about it and being more mindful of it is going to make a huge difference for me.
I am loving this book. I have a feeling I'll be wearing the spine out of this one.
Chrissy Graziano
Drinking water, keeping your eyes open, using mirrors, applying the tourniquet effect...these are all part of the hot yoga practice. In the Introduction to the Hot Yoga Master Class book, all the extras and idiosyncrasies that make Hot Yoga so hot are discussed. Lets talk more about them here...