Two Sundays ago I taught my first class at the studio where I did my teacher training. We’re all taking turns teaching this free community class, now that we’re done with the training process. I was excited. I was prepared. My husband came, my yoga-teacher sister came, some of my fellow trainees were there. And friends. That room was full. And hot — it was 90 degrees outside, and the air conditioning felt like a cynical nod to coolness.
And wow, was I — overwhelmed. I felt like my energy was all over the place, bouncing off the ceilings and the walls and the students. I felt like I had so much to say and no time to say it — Surya Namaskar B and I was already a half hour into the class? I’d been concerned about going too short, and instead it became clear pretty quickly that I had far too much written into my sequence. I had to start editing on my feet.
I was so thrilled and grateful for the outpouring of support, that so many people showed up — and grateful for the six or seven friends who couldn’t make it at the last minute, too — but it meant there was no way I could focus for very long on any individual student. I felt backed up against the windows! I focused on giving good alignment instructions and hoped it would make a difference for those who might be less experienced.
Things I did right:
My theme rocked (see below). The whole engagement and expansion, boundaries and freedom, muscular and organic energy, spanda (pulsation) concept is one that really resonates with me, the thing that really made me fall in love with this yoga. And I know my strength is here, in the ideas. I think it was clear and effective.
I really thought out my sequence. It was a full-on standing poses class — I included every major standing pose. I love standing poses, and I felt like they really demonstrated my theme. I had good, resonant poses to prepare the class for the apexes — ardha chandrasana and warrior 3.
I was willing to deviate from my plan. I was able to improvise when I realized my hour-long class was going to be an hour and 15 even with some cuts. I was sort of impressed with myself.
I was funny. I didn’t feel super comfortable up there, but I still managed to say a few witty things.
What I learned:
Teach what you love. Ideas and poses. I did this, and I plan to do it next time I teach at South Mountain Yoga in October, and in the class I’m teaching at the local park district starting in September (more on that later). If I’m enthusiastic about it, the students will pick up on that. And that’s the whole reason I’m interested in teaching yoga.
Keep it simple. It’s good to be prepared, but I really ended up packing stuff into my sequence because I was afraid of having too little. Between the fact that I talk a lot (which I need to try to temper, but hey, it takes up minutes) and the fact that you need to give the students time to actually get into the poses and experience them, I’ll have plenty for the hour I’ll teach in the fall. And hey — no one ever complained about an extra-long savasana.
Keep it short. I tend to write long and speak long. I need to really refine and distill my ideas into a few sentences at the beginning and get things moving.
I can do this. Although I felt like a crazy person up there — I was literally thinking, Oh my god, did I really sign up to do this every week?? — the feedback I got from the students was good. They thought the pace was good, the class was challenging yet accessible, and that I sounded totally on top of it. Even my sister, from whom I asked for unvarnished criticism, said it was an effective class.
In all, it was more challenging than I expected it be. But I handled it gracefully, and I didn’t leave in despair that it wasn’t perfect. I took it, and take it, for what it was — a first time, a learning experience.
My theme and sequence notes, if you’re interested:
Apex: Ardha chandrasana/Warrior 3
Virtues: Engage and Expand
Actions: ME and OE
Passage from the book From the Mixed-Up Files of Mrs. Basil E. Frankweiler
“I think you should learn, of course, and some days you should learn a great deal. But you should also have days when you allow what is already in you to swell up inside of you until it touches everything. And you can feel it inside you. If you never take time out to let that happen, then you just accumulate facts, and they begin to rattle around inside of you. You can make noise with them, but never really feel anything with them.”
Experience, allowing yourself to be moved by something, what we take in/soak up from it. More than just knowledge. Like reading about a place versus visiting it, or trying a delicious morsel of food instead of just hearing a description of what it tastes like. Really having an all-encompassing, sensory experience. Feeling it. And the idea of what is already in you – instead of accumulating more and more and more, look inside and see what’s already there, and let that fill you up.
That’s what yoga does – it allows you that access, to have a deeper experience of yourself. The physical poses are one way to do that. We don’t just check all the poses off the list – we engage in each one, we move into it in order to have a deep experience of it. The poses don’t exist except in our bodies, when we do them. So today we’re going to focus on standing poses, working on engaging our muscles in each pose and then stretching and expanding from that, filling up, so that each of you can have your deepest experience of every pose.
Close your eyes.
The first thing you need to do to experience something, whether it’s trying a new food or bungee-jumping, or deciding to have a child, is to be open to it, receptive. That’s how we begin in yoga – we sit down and open. We try on the idea of being in this moment, of being present. A great way to be in the moment? Listen to your breath.
Press your palms together in front of your heart. Doing this isn’t a gesture of prayer, but a reminder that your deepest self resides in your heart. That’s where yoga allows you to go. Even touch your sternum with your thumbs as a reminder that this is about your heart.
We’re going to open our practice by chanting three Oms. “Om” isn’t a prayer, either. It’s the sound of the universe, the hum of everything there is. We chant it to align ourselves with the energy of everything, and also to align with one another, so we can begin this important endeavor together. See if you can really feel the vibration in your chest when you chant – experience it.
BEND KNEES, DOWNHILL SKIIER
TOUCH GROUND, STRAIGHTEN LEGS, LIFT SPINE FORWARD, FOLD
REACH UP TO SKY, ARM STRETCHES, CRESCENTS TO SIDES
SUN BREATHS/DOWNWARD FACING DOG/UTTANASANA
SURYA NAMASKAR A (4 times, low lunge, low lunge twist, then high lunge, high lunge twist)
Feel how your body feels different, something is awakening and filling inside
SURYA NAMASKAR B (3-4 times)
Stand and breathe.
CHAIR POSE AT WALL
(stay there to feel the difference between enduring something uncomfortable and engaging with it)
PARSVAKONASANA, BOTH SIDES
WARRIOR 2, BOTH SIDES
PARSVA K INTO WARRIOR 2, BOTH SIDES (cut this out)
PRASARITA PADOTTANASANA WITH TWIST – ARM STRAIGHT UP TO SKY
PRASARITA PADOTTANASANA ON OTHER SIDE, PARSVA K LEGS AND DOWNDOG ARMS ON ANGLE
PARSVA K INTO WARRIOR II,REVERSE WARRIOR, BOTH SIDES WITH DOWN DOG IN BETWEEN
ANJALIASANA/THIGH STRETCH (ELBOWS DOWN ON GROUND INSIDE KNEE, BACK KNEE DOWN OR UP)
PARSVA K LEGS INTO TRIANGLE
TRIANGLE AGAIN; TAKE HAND OFF GROUND AND ENGAGE LEGS (cut this out)
ARDHA CHANDRASANA W/ASSIST (PARTNER HOLDING FOOT)
DOWN DOG INTO
PARSVOTTANASANA/STANDING SPLIT/WARRIOR III, BOTH SIDES
PARTNER STRETCH — DOWNDOG W/PUSH ON LOWER BACK (cut this)
CIRCLE OF VRKSASANA (engage and then expand into the support of your friends) (cut this)
DOWNWARD FACING DOG
PIGEON – ENGAGE AND THEN REST ON FOREARMS
ON BACK — SURCIRANDRASANA
SUPINE TWIST, BOTH LEGS GOING SAME WAY FOR SIDE STRETCH
HAPPY BABY (cut)
HUG KNEES TO CHEST
(talk about how important this pose is b/c all the experience you’ve just had is sinking into your body, and it will be there the next time you come to the mat; “corpse” pose is not a nothing pose, there’s a lot going on; just let your bones sink into the ground and let go. All the engagement you did in class generated all this energy, or prana, that is filling you up right now. Your only job in this final pose is to let go, let your body sink down into the ground, and enjoy it.)
You should have days where you allow what is already in you to swell up inside of you until it touches everything.
One of the things I almost always do when coming out of savasana is extend my arms straight over my head, taking a big, long stretch along the floor. When I did this on Tuesday, after a class where backbends were the apex pose, my eyes snapped open. I felt my shoulder blades move down my back and rest against the floor. My side body was nice and long, my shoulders set back into their sockets. I set my hands where I would for a backbend and realized that I was about as well aligned as I’d ever been to go up.
I tend to not get long enough through my sides and to feel crunchy in my back during urdhva dhanurasana. And the truth is, it’s all about the shoulders — that’s what allows you to really blaze your heart forward between your hands when you’re up there.
So I used my long-on-the-floor stretch today in class to prepare — and it helped my backbends immensely.