Yesterday I taught a workshop for Internet Week NY. I’d randomly decided their schedule of events needed “yoga and teatime” in addition to the lectures and cocktail parties. I set up an RSVP form, so I could gauge interest and experience levels, and had 40 people “interested”, and 14 people RSVP. Nearly all marked their experience level as “0–10 classes”; none marked “over 100″. So I got to thinking about what I wanted to teach in a true beginners’ class — the last time I taught beginners, I was still teaching the Atmananda Sequence verbatim.
I knew that Sun Salutations were a good place to start; they supposedly contain every essential alignment, and since students are forced to do them all the time in classes, they would be valuable topics to cover.
I was also thinking about the specific audience: Internet Week participants, i.e. people who sit in Computer Pose 40 hours a week. So I thought some wrist, shoulder, neck, and back movements might be good: Table Top, Locust, Rabbit, Seated Crescent, Spinal Twist, Bow. Also some stretches for the hip flexors, which sit in 90º forward bends all day: Lunges, Hero, Camel.
And I was chewing on something Leslie said last week: “the PRINCIPLE of Chaturanga is learning to hold the body all in one piece.” (Quote is approximate.) It was so interesting to think about a single lesson we can learn in each pose. And then I thought, well, this is a good thing to work on in ALL poses: finding the unity and integration of the body. On a practical level, it teaches us to avoid injury by using our whole body to lift boxes, get out of bed, stand on our heads, etc. On a mental/emotional level, it reduces the hierarchical war of head, heart, gut, and hips; we want them ALL to be happy and acknowledged. And it’s a good metaphor for the Internet: bringing vast and varied communities together in one piece. It’s kind of the whole point of yoga: union, coming together.
Finally, I was feeling like challenging Down Dog. Ever since my shoulder injury, I have been realizing how complex this pose actually is. There are a thousand ways you can arrange the shoulders in this pose, and a thousand points of emphasis. It’s a subtle balancing act of how much to widen the shoulders (or not), externally rotate the upper arms, internally rotate the forearms, straighten the arms (or not), send the sitbones or the tail to the sky, lengthen the spine or relax the neck… and that’s not even getting into the unique upper body strength one must build. (Practicing Half Down Dog standing at the wall is a great start, but still we need something to fill the vinyasa.) So, all I needed was another relevant aside from Leslie (“Down Dog, for all its ubiquity, is not really a beginner’s pose…”) to have the validation I needed to try something new. (Leslie, here’s a prime cut of someone taking your ideas and bastardizing them straight into yoga class ;) Child’s Pose is the usual substitution, but I didn’t want to lose the upper body strengthening entirely, so I played around with Dolphin, the forearm stand version of Down Dog, where I could focus on the shoulders and upper arms more clearly. So this is a full-fledged Vinyasa class with absolutely no Down Dogs.
And then I took some of my favorite poses and glued everything together in an order that flowed. Here it is. It went well enough that I got a round of applause at the end of the class :) :) :) For those of you that attended the class, I hope you enjoyed it and find a way to make it your own!