Retreat Day 7

A little sad to be on this the last day of the retreat.  I've learnt so much here and really benefited from the expertise in the room.  Especially from Natalia.  She seems to 'get' my body, and isn't afraid to push the boundaries.  At the same time, I feel safe with her adjustments, like they're really exploring new range of motion within my joints without risking anything.

One last Prasarita Padottanasana adjustment.  It was just put-my-hands-together-and-submit.  Almost like being on a massage table, I just had to relax and let her do her work.  I'm going to miss that.  The jump-backs were gone.  After a full week of tough practice, I'm just too tired now.  Not a single one came.  I got most of the jump-throughs though.  They seem to have stabilised.

Interestingly, my body wouldn't bind in Marichyasana B or C.  The muscles are all different today.  They're all puffed up and stiff from all the work we did on jumping back and through yesterday.

I'm really going to miss all the people on this retreat.  Of course the teachers Anuraag and Natalia.  But also the three Italians Stephanie, Beppe, and his sister Francesca.  I can tell she likes me.  Haha, she so shy, but she does make it quite obvious.  And then Nuria.  We'll certainly see each other before i go, and hopefully in Mysore too.

Anuraag gave me a letter for Saraswathi when we left.  It should serve as a good introduction, because I've heard it's easy to get lost among the crowd in the Mysore shala.

Retreat Day 6

So scooter rental extended, and I'm off to an extra day of the retreat.

This morning I spent a bit of time warming up, doing an exercise in half pigeon that Anuraag had shown me.  Fortunately we got to do pure Mysore style from the very start, which generates much more heat.

My first adjustments came in Parivritta Trikonasana.  they were great, really helping me to open up in the twist.  By the time the Prasarita Paddotonasana C  adjustment came, I think my body was expecting it.  I just couldn't handle it.  I knew the pain was coming, and so I tightened up a bit. Golly gosh it hurt.  Then in Utitta Hasta Padangustasana Natalia came and got my leg right up onto her shoulder.  It was magnificent!  I've never had my leg that high before.

The jump-throughs came once, then twice, three times, then no more.  I think the body is just getting tired with all this work.  Jumping back was a similar story.  I was trying with wider hands, and it was working.  Once, twice, then no more.  I didn't manage any more until towards the end of the practice when Natalia came over to correct my form.  She said I was trying to jump back to straight arms, and that it was never going to work for me that way.  She said I was better to bend my arms while I jump back, allowing my body to come forward a bit.  It worked well.  I got to jump back three more times, then it was the end of practice.

I said no to Anurag when it came to Marichyasana B, because I could easily bind myself.  I felt bad a bit, but whatever, I wanted to bind myself.  In Marichyasana C I bound easily by myself as well (Yay).  Then it was Marichyasana D time, and Anurag came by and said no to me. :(.  I really wanted to do it, but she said it was better to do spinal twists all day than to manipulate my body into a Marichyasana D bind when it really wasn't ready for it yet.

Unfortunately Anurag was still there for Navasana, and she really is a hard task master!  They left me alone for the rest, and I managed three little Urdhva Dhanurasanas without using the wall.

After class we spent some time chatting in French which was nice.

Retreat Day 5

We did a really fast opening standing series this morning.  My body was still very closed after it though, it didn't seem to respond as it usually does.  I was adjusted in Utthita Trikonasana and Parsvottanasana.  Funnily enough my handstand from Virabhadrasana was perfect.  Hahaha, I have absolutely no idea where that came from!

Another big adjustment in Prasarita Padottanasana C.  This time my shoulders slid down with the adjustment.  There wasn't the pain of before, and they went further than ever before.  Natalia said that my arms were only a foot off the ground at the furthest point of the adjustment.  No bind in Marichyasana B or C by myself today.  My body isn't like yesterday, but I think it's tiredness more than anything else.  Also, by not doing Garbha Pindasana and Baddha Konasana, my hips are slowly tightening up.  I haven't done those two poses for a week now.  Nevertheless, Natalia got me into Marichyasana D easily on the second side.  She's amazing at that.

After practice we were all messing about, and I tried the "Anurag boyfriend" device.  It's a roller that you use on your spine, and it's terribly painful!  I can see how it works, but I'll certainly not be getting one myself!!  I also had a good chat to Francesca, the Italian girl who's there with her brother.  She was really cool.  Today I couldn't stay for brunch unfortunately.

In other news, I booked my flight to India!  I'll be flying there at the end of July from Germany.  Can't wait!!

I need to set up some sort of afternoon stretch session.  My body just doesn't respond to yoga in the morning as it does in the evenings, and I seem to tighten up after each session, whereas after an evening session, I'm always loose the following morning.  Here's what I need to work on:
Softening my glutes and making my padmasana more comfortable so my left knee drops to the ground like my right.
Some spinal twists, so my back doesn't crack like crazy in Marichyasana C
I have to do something with my wrists or they'll surely explode soon.  The can only bend to about 45 degrees instead of 90.
Hamstrings of course!!
And finally, my shoulders.  Natalia won't always be there for Prasarita C.

Nuria gave me an email address to check for accom in Mysore. Aaaaahhhh, it's all coming together!!

Retreat Day 4

I didn't manage a wink of sleep last night!!  I have no idea why, but oh dear!!  The wind on the scooter ride to the shala woke me up somewhat, and thank goodness I have mate to drink.  Without it I would be absolutely useless!!

Because I wasn't able to sleep, I used the morning to apply to KPJAYI!  Yep, that's right, I did it!  The minimum time ahead you can apply is two months, so I counted sixty days ahead and just put that date down.  Boom boom done.  I'm going to India!

Back in the shala, and I seem to have lost my standing postures.  My muscles are super tight from all the hard work these last three days, and so my range of motion is a bit limited.  I still bumbled through though, and generated a lot of heat.  The Prasarita Padottanasana C adjustment from Natalia today was amazing.  It was just pure craziness.  I can't believe I held it so long while she was pushing and pulling her heart out.  I had tears streaming down my forehead as I bawled my eyes out, but it was beautiful and clensing and pure and fantastic!

After standing my flow was on with all the heat.  I bound myself in Marichyasana A, B, and wait for it.... C on both sides.  Easily.  I still use my little yellow towel for B and C, but I slotted into the poses very easily and Natalia took note.  She sat down to give Marichyasana D a go, and we had a little surprise.

It's funny how she adjusts Marichyasana D.  She grabs my arm with both hands, and somehow does some sort of jujitsu with her feet.  I know one of them is pushing against my leg, and the other is keeping me upright, but I'm not really sure how.  However it works, today I was adjusted into Marichyasana C on the second side.  My left hip is still a little tight for me to get in on the first side, but I certainly made it half way there.  So there we have it, Marichyasana D in June 2013.  Woohooo!!! :D

Natalia said I should be able to get into Mari D by myself in Mysore.  That would be fantastic, but she doesn't really know my body, so I'm not going to set my hopes on it.

Back to the dancers' bar again before backbending, doing my hip stretches.  I really pushed them this time, trying to breathe deep into the glutes.  In Urdhva Dhanurasana I was assisted by a beginner named Angel who'd already finished.  That was nice.

After practice, they taught me to go up into handstand after the Virabhadrasanas.  The vinyasa is as follows.  Inhale hands down, exhale half step back.  Inhale up into handstand, exhale down into chaturanga dandasana.

After class today Maya gave me a gift.  It's a drawing of me.  She really is the sweetest little child, and has taken to me.  It's the perfect souvenir of the retreat for me.

I've been using Greg's hand blender every day here in Eveissa, and so I finally decided to head up to buy myself one.  Well in the shop I had a blond moment, and used my thumb to test how sharp the blender was... oops!!!!  now my thumb is bleeding like crazy and I can't get it to stop!!  Hahahaha silly me!

And tonight I extended the scooter.  I'm going to keep going to this retreat until Sunday.  Although it's a lot of money, I think it's worth it.  Natalia is just amazing, and I'm getting a lot of progress in my Asana practice working with her.

Retreat Day 3

Day three rolled aound and I was into the flow of the practice!  Again I got an amazing Prasarita Padottanasana C adjustment.  It was so strong it brought tears to my eyes, but I got even more movement that last time.

To help with the hip opening, Natalia suggested I use the dancer's bar that is up on the side of the room to do my half pigeon, and try to open my hips that way.  I spent a few minutes on each side that way after the Marichyasanas, and I'll continue to do that when I get the chance.  She says i really need to be doing these every day to give my hips a chance to open up.

Because of how closed my shoulders are, and the fact that I can't get my arms to go up vertically from my shoulders, we tried a different way to do Urdhva Dhanurasana.  We got a couple of blocks and put them up against the wall.  That was really good, it put less pressure on my wrists.  I was a bit worried that they would slip down, and I would come crashing down and die, but all was ok in the end.

Binding in Marichyasa A and B on both sides was really easy today.  It feel really good to be binding like that, nice and tight but comfortable.  Natalia Adjusted me into a bind in Marichyasana C on both sides.

She also taught me to do two step jump-backs.  that is, I first put my hands down by my sides, and try to lift up the body and swing back.  Then when my feet catch on the ground, I let myself back down, then move my hands further forward, and do the rest of the jump-back.  It's a lot of work, and generates a huge amount of heat, but eventually in time my knees will get closer to my chest, and I'll be able to swing my legs through.

I got an adjustment from Maya today!!!  Natalia was trying to adjust me by sitting on my legs while I was in a sort of Urdhva Balasana position, but she wasn't heavy enough to get my thighs on my chest, so she got little maya to sit on her lap.  Hahaha, it was funny, and I think Maya was quite proud to be able to do some adjusting.

Retreat Day 2

Unfortunately Anurag was unwell today, so we just did the lesson with Natalia.  We started with a led standing, then did Mysore style.  It was really cold today, so in the led portion we went a bit overboard on the Suriyas...  We started with the regular 5x Suriya Namaskaras, then did 5 really fast ones with no hold in Adho Mukha Svanasana.  Admittedly it was a great warmup.  Then Suriya Namaskar B we did the usual five, but followed by a five breath hold in each of the positions!!!  Suffice to say that I was suffering a slow Chaturanga Dandasana death by the end of that.  Then just for good measure, we did five more Bs!!!

Standing was really good, and I got loads of adjustments from Natalia.  She really is amazing.  I've had a few Ashtanga teachers now, but nobody, not even Karla comes close to Natalia's adjustments.  In Prasarita Padottanasana C today she stood over my head and hooked into my arms and pulled hard!  I said "mas" and so she pulled harder as I breathed.  It was just amazing.  She says I have space there, I just haven't used the space before, and so she has to clear out the joint.  I don't think i quite translated that right, but the general idea is there.

In Utkatasana I have to sit more.  I don't know what the limiter is on this one, but my Utkatasana always looks more like Tadasana!!  Also she would like me to get lower in the Virabhadrasanas to open up my hips and strengthen my legs.

In seated is was the same "Shoulders Back!" that I got from Anurag.  It's clearly my big problem.  In fact this afternoon at lunch I got told the same thing, and that it needs to become a habit to sit with my shoulders back instead of forward.

The big treat for today was the jump back and jump through lesson.  Firstly the Jump through lesson:  I had to jump into a half-handstand up to her hands, again and again until it was automatic.  Then she grabs my hips to stabilize me, I pull my knees to my chest, and try to swing through.  It was really fun, but again the limitation is my legs not being able to pull close enough to my body.  Then there was the Jump-back lesson.  So for the jump back, I need to lift up like in Navasana, and try to swing my legs through.  They get caught on the ground, so I stop there.  Then I reach forward, and go back as normal.  Natalia says that one day it will just come through automatically when my legs decide to fit.

She actually says i have too much strength, and it's stopping me from feeling my body through the movements, and that i can just rely on strength to do everything.  At the same time, this will be great when I can swing through, because will be able to come up to handstand when I get the flexibility.

I got some fantastic adjustments in Marichyasana A and B.  She really gets into it.  She pushes my knee with foot, while pulling my arm with her two hands.  This gave me a great bind in both A and B, better than I've ever achieved on my own.  She also bound me in C with pure brute force, and I loved it.  I skipped D because I got told not to do it yesterday, and she said that wasn't cool.  She says it's best to try to do it every day, and in time it will come.

We tried Bhujapidasana together.  It's still a new pose for me, and I'm quite glad I can get some semblance of it going.  She said I shouldn't cross my feet together until I can comfortably sit on my shoulders.  At the moment I'm just sitting on my elbows.  Again, I'm too strong, instead I need the flexibility to do the pose.  So she said we should go through a series of stretches to see what we could do about my flexibility.  We started with doing Padmasana, which I found easy, and she was surprised.  Following that we tried full pigeon pose on both sides.  This too was easy for me, so we tried half pigeon... Ahaaa, that's what I need to do to stretch out.  We did a version of half-pigeon on my back with her applying pressure.  She said I need to do these stretches a lot. 
Did lotus, too easy, then full pigeon, too easy, then half pigeon on back with adjustment.  said I need to do this a lot.

From here I did closing on my own.  It was nice and long as I took a lot of extra breaths.  In Karnapidasana my arms and legs don't go down to the ground so I got a nice adjustment.








After the class, I started chatting to Nuria about Mysore.  She had gone, as had Anurag and Natalia, and I wanted to know what level of practice I needed to have before going.  I really want to go, and would like to know how many years I should practice, or more accurately, what level of practice I should have before heading there.  Interestingly, she said that it was great for beginners to go.  She said that my level of practice was sufficient, and that I should go.  Not only that, but she said that it was better for beginners to go when Saraswathi is there as there are less people.  When Sharath is there, the shala is packed, and it's just too stressful for a first-timer.

Over Lunch we chatted about my lost tooth.  General consensus around the table was that now that I have accepted the change, and have no attachment, I might as well get it fixed.  Then when I got home, my housemate Greg found the tooth.  The universe is beautiful like that.  As soon as I had accepted the change without attachment, the universe gave me back my tooth.

On a final note, my side abs hurt!

Retreat Day 1

First day of the retreat and finally I do a post on practice again.  I'm writing this a long time after the class, so hopefully I don't miss anything...  I have quite good notes for the first few days, so we'll see how we go...

The teachers are Natalia Paisano and AnuragVassallo.  They both seem to have a lot of experience, and are cool people.  We started with a led class because there were a couple of beginners with us.  That's ok, I'm used to led classes, and I guess it gave the teachers a good look at us.

First change was Urdhva Mukha Shvanasana.  I have to keep my shoulders back through the pose, squeezing my shoulder blades together.  Not only that, but have a different dristi to the one I'm used to.  Normally I look up, but according to Anurag, I'm not ready for this yet, so it is better for me to keep looking forward to the front of the room until my flexibility improves.

In Utthita Trikonasana I am to keep my legs closer together.  Also keep my hand on my leg, don't try to reach for the toes, but rather keep the leg straight.  In Parivritta Trikonasana Anurag suggested that I grab my ankle, and focus on squeezing my shoulderblades together to open my chest.  In Utthita Parsvakonasana I should put my hand on a block so I can apply pressure, rather than just touching my fingers to the floor.  Also, that I should swing my upper arm behind my back before extending it, so that I extend it from the right direction, and I don't flop forward.  In Parivritta Parsvakonasana I should open my legs further apart, and also change the Dristi.  Instead of looking up, rather I should look straight ahead.  That is, until I can do the full expression of the pose and not the modified one.

Utthita Hasta Padangustasana was another change.  I should not do the full pose with my chest down towards my leg, but rather focus on keeping the leg up, and really focus on the Bandhas.  In Utkatasana I need to keep my shoulders down and back, meaning that my hands no longer touch each other, but that's ok apparently.

and now on to Virabhadrasana A, I need to get lower down, so my thigh is nice and horisontal, I need to keep my ribs in, and not lean back.  The torso needs to be vertical.  Again it's a case of shoulders back.  Shoulders back shoulders back...

shoulders back
shoulders back
shoulders back
SHOULDERS BACK!

And now Vibhadrasana B get lower, lower, lower. lower to open my hips and of course shoulders back.

After standing we switched over to a Mysore style of class, and I got stopped after only two Pashimottanasanas.  My four are more than usual supposedly.  In Purvottanasana Anurag had a process that she wants me to follow with how I go into it.  First arms back, then toes up, then chest up, then hips up, then toes down.
in Ardha Baddha Padma Paschimottanasana I got adjusted on the first side into the bind.  It's been a while since that's happened so cool. :)  On the second side Natalia grabbed my feet and I grabbed her thumb.

Triang Mukha Eka Pada Paschimottanasana I was told to rotate the calf outwards with my hands before trying to sit down.  This was funny as Natalia tried to move my muscle, not realising that my body is a little different to others, and everything is stuck in place, especially my very tight calf.  In the Janu Shirshasanas I need to keep my shoulders back and down.  Unfortunately this means that my foot seems to be much further away than it used to be.  Also I need to remember to keep my head up.

We had a jump-through lesson.  According to the teachers I should try to jump through on all poses.  I need to keep my hips up, and try to bring my knees to my chest.  This is my limiting factor.  The strength is there, but I can't bring myself into the little ball I need to be to get my legs through.


In Marichyasana A there's a new way to get into it. Anurag wants me to first reach up, then reach forward as far as I can go, and then reach around.  I also need to make sure I keep my leg outside my body, so that when I get the flexibility, I can fold forward.  Same thing with Marichyasana B.  Reach up, reach forward, then around, with my leg clearly outside my torso.  Here I was told that my hips are extremely tight, and that I need to do some stretching (lots of pigeon poses) to open up over time.  In Marichyasana C I didn't manage to bind, and was enouraged by Anurag to not bind at all, but rather to focus on keeping my shoulder blades together, and not having my shoulders drooping forward.  I need to make sure I keep my foot wide, with my knee in.  Also keep the knee closer to my chest.  I need to keep my back straighter, stay upright, keep my back arm close to my body, and don't try to bind.

Anurag told me to skip Marichyasana D, then go straight to Navasana, followed by Urdhva Dhanurasana, and closing.  In Navasana it was a bit different.  Her advice was not to lift my legs off the ground as I don't have the flexibility to do so.  Rather I am to keep my feet on the floor and knees up.  I grasp my knees with my hands, and try to lift my chest up to the sky, way way up to straining with my shoulders back.  Then I lift up with my legs in, and try to swing through.

In Urdvha Dhanurasana she made me keep my knees closer together, not splayed apart as they naturally go.  Also to keep my hands under my shoulders and not really wide like I tend to do with my elbows splayed out.  Elbows in!

Finally it was time for closing.  Sin Salamba Sarvangasana I have to keep my elbows in.  This is not currently possible for me because I'm not flexible enough yet, but I should keep trying.  I also need to be more vertial, and spread my toes.  Halasana she says to point my toes, and also to try to keep my arms together as much as I can.  She suggested doing Sirsasana the Hatha way, so I couldn't do Urdhva Sirsasana because I wasn't stable, but whatever, next time...  Lastly in Padmasana I need to keep my shoulders back and chest up.

So overall it was a very technical day.  Most of what I learnt was about keeping correct form through the positions.  Anurag is very technical, which may be what I need at the moment.  Natalia's adjustments are just amazing.  She really knows how far to push me, and can tell what is a blockage, and what she can push through.  Although there was a lot of "sweet pain" as they say through her adjustments, I felt safe the whole time, and knew she wouldn't hurt me.  Homework set is jumping through, I'll had a couple of goes at night but without success as I was exhausted.  I went to pay Anurag and she changed the price of the lesson on me to 20e from 15e.  I really don't like it when people do that.  It's dishonest and just not cool.  But whatever I was in a happy buzz from the yoga so it didn't matter really.

The scooter I hired is a laugh.  It only goes about 17km/h uphill, and I managed to use a full tank in one day!  Absolutely hopeless!  Jaja, but it's fun to ride, and gets me there.  I had to go to the Eivissa town police station and because I don't have a license I had to take back roads.  What an experience!  I got there in the end, and managed to get a 90e parking ticket.  Jajajaja.  Fair to say they'll be writing that one off in a year or so.