300 Days of Yoga

I marked a 300th consecutive day of yoga practice with a symbolic 30 minute practice, using the same video I used on Day 1, "The Primary Series - Express" http://www.youtube.com/watch?v=LP9IFX-Agt4. The video actually runs 28½ minutes, but a little extra savasana made it an even 30.  Hamstrings are still a little sore from 108 Sun Salutations on the 21st; almost changed my mind because this video starts with 3 Sun Salutation A's  and 2 Sun Salutation B's, but after running and then re-stretching , much of the soreness is gone. ॐ

Solstice Aftermath

One day after the 108 Sun Salutations, my observation is that it was an uplifting experience, and also QUITE a workout!  By yesterday evening, I could really feel it in my shoulders and hamstrings.  By this morning, my shoulders felt normal, but my hamstrings were quite sore.  I guess that's the big surprise from the event.  I realize that there are 216 standing forward bends in 108 salutations, and each one is a good hamstring stretch.  Just a little surprised to find that there's anything I can do to my legs to generate more than just a little soreness.  I've run two marathons in the last two years.  I run 30 to 50 miles per week, year around.  That works the hamstrings hard.  I do sun salutations (although way fewer) every week, and additional forward bends (standing and seated) as part of other yoga sequences.  I make sure I do at least a few forward bends after almost every run, just because it's a great hamstring stretch after running.  I guess I just underestimated the effect of 216!

Photo credit: http://www.yogajournal.com/poses/478

Yoga Mala - 108 Sun Salutations at the Solstice

Photo credit: http://www.spiritofchange.org/community/circling-for-the-solstice

Today's home yoga practice was 108 sun salutations at sunrise on the solstice, 4 rounds of 27. Started at 5:10 AM and finished at 7:30 AM.  Kept count with 27 beans in a bowl; transfered one to an empty bowl with each salutation. It was not an easy session, left me pretty well soaked with sweat by the end.  I was prepared to make modifications as I tired, but was able to hold upward dog through 108, instead of going to cobra.  I did go to bent leg chaturanga toward the end.  Set a relaxed spiritual atmosphere with the "Devotion" CD by Rasa (info at http://www.rasa-music.com/). Nice. Feels great afterwards; hope I can bask in the aura the rest of the day.

The event brought to mind this passage, written by the great Zen Master Thich Nhat Hanh in his amazing book "Peace Is Every Step."

"The Sun My Heart"
"We all know that if our heart stops beating, the flow of our life will stop, and so we cherish our heart very much. Yet we do not often take the time to notice that other things, outside of our bodies, are also necessary for our survival. Look at the immense light we call the sun. If it were to stop shining, the flow of our life would also stop, and so the sun is our second heart, a heart outside of our body. This immense 'heart' gives all life on Earth the warmth necessary for existence. Plants live, thanks to the sun. Their leaves absorb the sun's energy, along with carbon dioxide from the air, to produce food for the tree, the flower, the plankton. And thanks to plants, we and other animals can live. All of us-- people, animals, and plants-- consume the sun directly and indirectly. We cannot begin to describe all the effects of the sun, that great heart outside our body.

Our body is not limited by the boundary of what is inside our skin. It is much more immense. It contains even the layer of air around the Earth, for if the atmosphere were to disappear for even an instant, our life would end. There is no phenomenon in the universe that does not intimately concern us, from a pebble resting at the bottom of the ocean, to the movement of a galaxy, millions of light-years away. Walt Whitman said, 'I believe a leaf of grass is no less than the journey-work of the stars....' These words are not philosophy. They come from the depths of his soul. He said, 'I am large, I contain multitudes."

Namaste

Om shanti shanti shanti

Yoga Journal - May Digital Edition Is Free!

In honor of Earth Day, Yoga Journal is offering a free electronic version of the May issue. No paper used or natural resources consumed!  http://www.yogajournal.com/digitaledition

Yoga Day 200: Surya Namaskar

Many of my runner/yogi friends on Dailymile have been great sources of encouragement as I started out to see if I could sustain a daily yoga practice for 30 days in the month of September, 2010.  At the time, I had no thought of being able to stretch the daily streak to months.  On March 15, I was touched by the gesture of my friend Rose, who organized a number of other friends to symbolically celebrate my 200th consecutive day with 20 Sun Salutations, each in their own locations.

So on the special day, March 15, 2011, there was no way that I wasn't going join in.  My morning practice for this day was 20 Sun Salutations, in 4 cycles of:
3 Sun Salutation A + 2 Sun Salutation B.

Namaste.

Daily Yoga - Half Year, Full Circle

My yoga practice for this evening: "The Primary Series - Express"

 As a retrospective on this 182nd day of daily yoga practice, I looked back in my online workout journal  (at dailymile.com) to the first day of this streak, August 28, 2010. I remember I felt like I'd outgrown the "beginner" yoga sequences I'd been practicing for about a year, was looking for some intermediate level videos to explore, and had come across the videos in the Yoga Today YouTube channel. On that day, I tried my first of those videos, a shorter version of the normally 1-plus hour Ashtanga Primary Series, "The Primary Series - Express," at http://www.youtube.com/profile?user=yogatoday#p/u/33/LP9IFX-Agt4

I loved this sequence from the beginning, and have returned to it many times in the last 26 weeks, like an old and trusted friend. On first try, I struggled a little with some of the moves and to keep up with the pace of the flow. After repeating many times, I don't struggle with it, but it remains an enjoyable and reasonably challenging practice. It seemed fitting, on this 182nd day, to come full circle and return again to the practice that it all began with.  It felt very good.  Namaste.

Tuesday Quote of the Week

“The beauty of a lake reflects the beauty around it. When the mind is still, the beauty of the Self is seen reflected in it.”

~B.K.S. Iyengar

Tuesday Quote of the Week

"Travel light, live light, spread the light, be the light."

~Yogi Bhajan

Yoga Journal - "21-Day Yoga Challenge"

I just signed up for Yoga Journal's "21-Day Yoga Challenge," intended to help one start a home practice and stick with it. It runs from January 10 through January 31, 2011. I'm taking it to help reinforce my current daily practice, and for the additional instructional resources. Any of my yogi friends want to join me?

Details at: http://21daychallenge.yogajournal.com/.

Summary Description:
"Each day, we'll present original videos of yoga sequences. There are 15-minute videos for morning and night; 30-minute videos to help refine your poses, work your core, and develop strength; and a super fun 45-minute flow sequence that'll have you moving all around your mat and getting a great workout in the process. By the end of the challenge, you'll have an arsenal of practices at your disposal to use whenever and however you want."

Tuesday Quote of the Week - In Honor Of B.K.S. Iyengar's 92nd Birthday

"The rhythm of the body
the melody of the mind
and the harmony of the soul
create the symphony of life."

~B.K.S. Iyengar

Reposting this, one of my favorite quotes ever, to honor this day, the 92nd birthday of B.K.S. Iyengar, regarded as the world’s greatest living yoga master. Happy Birthday, Guruji!

I love how the triple metaphors of rhythm, melody and harmony so well fit the unique essence of body, mind and soul. Also how the three become as one in the activity of life. Namaste. :)

Tuesday Quote of the Week - The Sense of "I am" (Consciousness)

"The Sense of 'I am' (Consciousness)"


"When I met my Guru, he told me: 'You are not what you take yourself  to be. Find out what you are. Watch the sense "I am," find your real Self.' I obeyed him, because I trusted him. I did as he told me. All my spare time I would spend looking at myself in silence. And what a difference it made, and how soon!

My teacher told me to hold on to the sense 'I am' tenaciously and not to swerve from it even for a moment. I did my best to follow his advice and in a comparatively short time I realized within myself the truth of his teaching. All I did was to remember his teaching, his face, his words constantly. This brought an end to the mind; in the stillness of the mind I saw myself as I am -- unbound.


I simply followed (my teacher's) instruction which was to focus the mind on pure being 'I am', and stay in it. I used to sit for hours together, with nothing but the 'I am' in my mind and soon peace and
joy and a deep all-embracing love became my normal state. In it all disappeared -- myself, my Guru, the life I lived, the world around me. Only peace remained and unfathomable silence."

~Nisargadatta Maharaj

(Thanks to fellow runner, yogi and blogger Muriel at http://runnersmur.blogspot.com/ for posting this on her blog for me to find, borrow and pass on.)

Calming & Grounding Breath

Breath is the essense of life.  Here's a good calming breathing practice that may be of benefit for a runner as well as for a pratitioner of yoga. 

Breath control is so important to the running process.  During the run itself, runners are typically trained to use a 3:2 breathing technique for efficient oxygenation while running.  In other words, the inhale lasts for three steps and the exhale lasts for two steps.  Developing an efficient breathing rhythm helps develop efficient running technique.  Relaxation is also important for a runner.  A runner that approaches a race in a relaxed state will run more efficiently and use less energy.

Breath is an integral part of the practice of yoga. Every movement is coordinated with an inhalation  or exhalation.  Pranayama, or breath control, is a separate practice that is effective for clearing and focusing the mind and setting up a calm relaxed state for meditation.

"When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still."
~Hatha Yoga Pradipika

The Bhagavad Gita - In Discussion

The Bhagavad Gita is really essential reading for aspiring yogis.  This "New Translation" was recommended highly by the Elephant Journal, one of my favorite yoga places to visit.  I picked up this version a few months ago, read it, and I'm now reading it again.  There is endless nuance in the text that is likely to continue to unfold in reading after reading.  I like to sit in bed and read a passage from the book every night just before I go to sleep.  The stillness of this quiet part of the evening seems perfect to reflect on the timeless words therein.  I'll probably re-read it many times.

A reason I bought this version of the Gita at the time was because of the formation of an online discussion group at the Elephant Journal to read and comment on the passages.  I got a late start, bought the book after the discussion had already begun, and never quite caught up.   It was also my first reading of the Gita.  I read most of the discussions, but with my newness to the text, wasn't really comfortable with full participation.

Last week, a second discussion group began.  I intend to follow it and try to participate to some extent.  They really welcome newcomers and readers of all levels.  There's an interesting difference in the current format.  The first discussion group followed the text from beginning to end.  The current discussion reviews the text thematically.  For each weekly discussion, sections from the entire book that speak to a thematic concept are subject for discussion.  For example, last week's topic followed the theme of "Live and Act with Love and Purpose."  The stanzas that spoke to the week's theme were published online for viewers' reading and comments.  So, the current discussions don't even require one to have a copy of the book!  What could be easier? 

The second weekly topic was just published today, "Experience the Infinite Wonder of All Things and of Everyday Life."

Intrigued?  It's not too late for any of my readers who are interested in yoga or yogic philosophy to join in! 

Tuesday Quote of the Week - What is Meditation?

“When the past thought has ceased, and a future thought has not yet risen, isn’t there a gap? Well, prolong it. That’s meditation.”
  ~Jamyang Khyentse
    (Quoted in Elephant Journal)

Do you have a personal definition for meditation?

Training Tips Thursday - More Hip Openers

Hip opener yoga poses are the most awesome lower body release for tight or sore legs, hips and glutes.  In the last two months, I've posted two previous videos of hip openers that I like after running.  One of them is an 18-minute sequence, the other one 11 minutes.  I run in the early morning before I go to work, and I'm always on a tight schedule, so it's good to have a variety, to be able choose a routine that fits the available time.  This one starts with sun salutations and leads into hip openers.  It's only 8 minutes, but is still enough to make the lower body feel a lot better after a hard run!

Tuesday Quote of the Week

"When he sees that the myriad beings
emanate from the One
and have their source as the One
that man gains absolute freedom."

~Bhagavad Gita, 13.30

Tuesday Quote of the Week

"The fact is that there is nothing more beautiful, more worthy or more conscious than you."

~ Yogi Bhajan

Weekly Training: October 25 - 31 & a Record Month!

Graphic is from my page at dailymile.com.

October was an awesome month! WIth moderating temperatures, running has been great. It felt good to finish the month strong, with a 17 mile run, making October my highest mileage month ever. It just barely tops my previous best, 190.3, in April.  This 17 miler was also my longest run since my May 1 marathon.  Today's goal today was LSD pace, targeting around 10 min/miles. I tried to keep it easy early, and save a little for a quicker finish: 10:22, 9:59, 10:11, 9:57, 10:11, 10:04, 10:12, 10:04, 10:17, 9:56, 10:03, 9:54, 10:07, 9:45, 9:41, 9:28, 8:38. Perfect morning, 53 °F at 5 AM!   The full week's activities:

• Monday: Morning yoga, 22 minutes. Weights (chest and biceps), 40 minutes. Evening yoga, 53 minutes.
• Tuesday: Morning yoga, 8 minutes. Running (6 miles @8:57).
• Wednesday: Morning yoga, 11 minutes. Running (Easy pace, 6 miles @9:25). Weights (Shoulders and legs), 40 minutes.
• Thursday: Morning yoga, 10 minutes. Running (half marathon pace, 8 miles @8:51).
• Friday: Morning yoga, 25 minutes. Weights (back and triceps), 40 minutes.
• Saturday: Morning yoga, 26 minutes. Running (half marathon pace, 10 miles @8:56).
• Sunday: Morning yoga, 32 minutes. Running (easy pace, 17 miles @9:56).

Daily personal yoga streak: 65 days.

YTD: 1,562.2 miles running, 458.3 miles cycling, 2,020.4 miles total.
Running miles - Month: 190.6, Week: 47.

Tuesday Quote of the Week

"Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame."


~B.K.S. Iyengar

Weekly Training: October 18 - 24 & 1,500 Running Miles!

Graphic from my page at dailymile.com, running miles only-- I didn't do any cycling this week.

On December 20, 2009, I published 1,500 miles as my 2010 running mileage goal.  I reached the 1,500 mile point on Saturday's run!  Looks now like that goal was a little conservative; I had revised it downward a little after a minor knee injury, but that's OK.  I'll probably finish 2010 somewhere over 1,800.  What should my 2011 running goal be?  Maybe 2,011 in 2011!  I'll decide and publish by end of year.

• Monday: Morning yoga, 24 minutes.  Weights (chest and biceps), 40 minutes.
• Tuesday: Morning yoga, 24 minutes.  Running (speed training, mile repeats - 6 miles @8:10).
• Wednesday: Morning yoga, 9 minutes.  Running (easy pace, 6 miles @9:34). Weights (Shoulders and legs), 40 minutes.  Evening yoga, 51 minutes.
• Thursday: Morning yoga, 15 minutes.  Running (half marathon pace, 8 miles @9:00).
• Friday: Morning yoga, 30 minutes. Weights (back and triceps), 35 minutes.
• Saturday: Morning yoga, 27 minutes. Running (half marathon pace, 10 miles @8:56).
• Sunday: Morning yoga, 51 minutes. Running (easy pace, 12 miles @9:48).

Daily personal yoga streak: 58 days.
YTD: 1,515.2 miles running, 458.3 miles cycling, 1,973.4 miles total.