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Category Archive for ‘Universal Principles of Alignment’ rss

Teachers’ Intensives at Virayoga

This series of four weekend intensives is designed for teachers of all styles of yoga to explore the art of teaching in greater depth and refinement.

Module 1: May 11-13 Refining Verbal and Physical Adjustments,
Plus Pre-Natal with Jennifer Pettit
In this module, we will focus on transmitting the personal wisdom imbibed through your own practice through ever-more refined verbal cues and physical adjustments. We will practice articulating clear, precise, and powerful verbal instructions for guiding students toward their fullest potential in all classes of poses. We will also practice giving safe, effective, empowering hands-on adjustments. In addition, Jennifer Pettit will join us for one session to offer a foundation for adjustments and modifications that are appropriate and supportive for pregnant women at all stages of their pregnancy.

Module 2: June 1-3 Teaching with a Tantric Heart with Bernadette Birney
Steep yourself in the vision of the Rajanaka Tantra as a foundation for teaching asana as a sacred practice. We will explore key concepts that are at the heart of the Tantra and enter into the rich tradition of Indian mythology as a lens through which we can see our common humanity more clearly. We will cross through the threshold of our identity with the lore of Ganapati, and delve into the stories and symbology of Kali, Shri, Vac and other fractal expressions of our being. Learning to weave the core ideas of the Tantra throughout instruction for asana will be the primary focus of this module.

Module 3: June 29-July 1 – Therapeutics
The Universal Principles of Alignment comprise an elegant, refined system for maximizing each individual’s potential for physical expression and healing. As students approach their body’s optimal alignment, they enjoy increased strength and flexibility, as well as an expanded flow of prana, the innate intelligence of the life force within. In this module, we will apply the principles of alignment toward addressing common therapeutic concerns including chronic pains and acute injuries of the lower back, hips, hamstrings, knees, shoulders, wrists, and neck.

Module 4: July 20-22 – Advancing Sequencing with Sarah Faircloth
In this module, learn progressive sequencing techniques for creating classes that guide all levels of students to revelation and advancement in their practice. We will present models for serving students in beginner, advanced and mixed-level classes. In addition, we will offer strategies for building sequences for advancing backbends, hip openers, arm balances and inversions.

Schedule for Each Weekend Module:
Fridays 5-8 PM, Saturdays and Sundays 9-12 and 2:30-5:30

Price per weekend: $350

To register, please contact Virayoga at staff@virayoga.com.

Visioning for 2012

If you’ve been in class in the last month, you’ll know that I’ve been in a deep visioning space this fall. Supported by nature’s invitation into the fecund potency of the darkest part of the year, I have emerged with a new paradigm for my teaching in 2012.

For next year, I will be creating a teaching residency program, whereby I will be visiting specific communities more regularly and staying for more extended periods of time. This will allow me to teach regular classes, mentor teachers, and also offer the kinds of intensives and trainings that boost students and teachers to the next level of their evolution. Click here to read more about the residency model.

To do this, I will no longer be teaching regular public classes in New York City as of January 1, 2012. Brooklyn will still be my home, and so my residency in NYC will include many public offerings, including the three-part Anusara Immersion curriculum and teacher training at Virayoga, monthly workshops at Abhaya Yoga in Brooklyn, and more! Click here to view all upcoming events.

It is more than a little heart-breaking to leave the classes that I have held for so many years, and to think that I won’t be seeing the community on the regular basis that I have come to cherish. Virayoga has been an amazing home for me and for Anusara Yoga over this past decade. I have immense gratitude to Elena Brower and Lynn Hazan for creating this space for our community to flourish and for supporting me at every step. I deeply value the conversation of yoga that we have had together, and the way in which each student and colleague has sparked my creativity and understanding. I look forward to that conversation continuing as we all grow and expand.

With love and gratitude…



The Gateway to Happiness: Part 1 of a 4-Part Series

The snowstorm was on its way to NYC, and there was an eerie quiet to the city. Students kept asking, worried, whether classes would be canceled the next day, and when I went out to my favorite pizza place, my friend insisted that we meet early to beat the storm and we found an empty restaurant, instead of the usual long wait. I couldn’t figure out what all the fuss was about. Maybe it’s because I’m from the Midwest, or maybe it’s because I was out of town when the blizzard hit a couple of weeks ago, but I kept thinking: it’s just snow.

So I when I got home I looked online and discovered saw that the city’s response to the last blizzard was less than adequate, and indeed it had caused a major disruption. Everyone was worried it would happen again and, as a result, they were changing their plans and hunkering down.

It made me think about a beautiful teaching I received recently from Douglas Brooks, on the four true enemies of happiness (they are really four pairs), the things that get in our way of being content in our lives and accessing our heart’s desires. The first one is what is called bhaya, or fear. Yes, fear was taking over New York City. It was the kind of fear that is based on past experience (the “I’ve been burned before” scenario) rather than on present circumstance, and keeps us from going for what we want. Fear is an enemy of happiness when it becomes paralyzing, when it keeps us from acting. If you live from the place of fear, you can come up with a reason not to do anything; just getting out of bed is dangerous (of course, not getting out of bed can also be dangerous, but we won’t go there).

Interestingly, going to the opposite of fear doesn’t lead us to greater happiness, either. Abhaya, fearlessness, can also be an obstacle to happiness, if we’re fearless in a way that’s reckless or foolhardy. NYC’s response to the December blizzard probably falls into this category; perhaps they were thinking, it’s just snow, and so failed to take the necessary measures to ensure safety and the smooth functioning of the city. Abhaya is problematic when it makes us rash, and we act without concern for the consequences.

So we’re not trying to get to the opposite extreme. Instead, the gateway to happiness is where we can hold both fear and fearlessness in the same place, as a co-mingled, simultaneous experience. We need them both. Bhaya gives us just enough respect for the circumstances to have a little caution and pay attention. Abhaya invites us to go for it anyway.

I woke up the morning after the snow storm to a sparkly, radiant Fort Greene. This time, the city had planned better: the streets were plowed, the sidewalks were being uncovered, and the subways were functioning normally. Out in the park, the fearless (kids and adults alike) were sledding and crashing and doing it all over again. The city had gotten it right.


This class and practice is all about holding the simultaneity of opposites, of caution and fearlessness, in the place that opens the gateway to our greatest joy. Douglas always says that when you can hold two things in the same place, you are on the path to the divine.

Inner Spiral (and Thigh Loop): They key aspect of this principle that we’ll focus on here is getting the thigh bones to set back into the hip sockets. This involves a kind of stepping back, a kind of cautionary approach that creates just the right amount of respect and protection to enable you to move forward safely. However, if we take the thigh bones back without adding the next principle, we will feel blocked, as if living from the place of fear.

Outer Spiral: This

Finding the Sacred in the Everyday

The new year came in filled with blessings, as I was on pilgrimage in South India with my teacher, Douglas Brooks. It was my first trip to India, and I have to admit that I was at first confused by the temple experience, which was chaotic and rushed, not at all like the experience of the sacred that I had come to expect from my Western perspective.

Going to temples in India is all about darshan, the exchange of glances with the deity where you see yourself in the divine and the divine sees you. That exchange of glances usually lasts only a few seconds, maybe 30 seconds, maybe a minute (on Indian Stretchable Time, you never really know how much time has passed), because you’re being heaved and pushed forward by the crowd (tens of thousands of pilgrims) and hurried out by the priests (busy garlanding, cracking coconuts, offering prasad). And then you’re suddenly outside in the blazing sun wondering, what just happened?

The first time we went for darshan, I left wishing I had had some time to sit in quiet contemplation. Then after several days, I realized that this wasn’t going to happen, and I slowly came to understand that temple culture isn’t about creating the sacred in some “holy” or “pious” expression that is somehow other than your everyday life. Rather, everyday life is brought in to the temple: the innermost sanctum of the deity is filled with the ordinary rituals of bathing, eating, giving and receiving. And in the temple grounds there are people cooking, eating, bathing, talking on cell phones — so much of what you’d see outside. This experience was telling me something: to find the sacred in the everyday, to see the ordinary as divine. And so when you leave the temple, you begin to see everything and everyone as an expression of the divine. Darshan is happening all the time.

In the same way that the temple experience seemed to be drawing the sacred and the ordinary into each other, the practice of asana that we do in Anusara Yoga seeks to root the sublime in the everyday, and connect the everyday to the sublime. In the physical body, the upper body (associated with the upper cakras) is associated with the higher expressions of self: the compassion and love of the heart, the power of articulation, the clarity and awakening of vision, and an opening into the Source. In many traditions, the lower body is de-emphasized as being less important (even less divine) because it is more associated with mundane, and the whole point is to reach the sublime. In Anusara Yoga both aspects of the self are honored. The principle of Muscle Energy actually draws these two aspects together, into an inner sanctum that we call the Focal Point. The Focal Point, then, becomes the place where the vision of darshan happens, where we see the divine in the ordinary and the ordinary in the divine.


Open to Grace: The first thing you do before you enter a temple is you take of your shoes. It’s a gesture of respect and a reminder that you are stepping into a sacred experience, and you receive it literally through the most mundane thing of all: the connection of your feet to the earth. So when we place our foundation, whether it’s the foundation of the feet or the hands, it’s with total respect, because the most sublime experience is available to you right now, through the earth.

Muscle Energy to the Focal Point: This principle draws all of the parts of ourselves into the inner sanctum of the focal point. There are three possible focal points (yes, the inner sanctum MOVES), and which one is active depends on which is most weight-bearing. The focal point in the pelvis, in line with the juncture point between the sacrum and the tailbone, is active when you’re primarily weight-bearing on the legs, as in all standing and seated poses, as well as in supine poses. The heart focal point, located in line with the bottom of the sternum and bottom tips of the shoulder blades, is active when you’re more weight-bearing on the arms, as in downward-facing dog, handstand, forearm stand, and most arm balances. And the palate focal point, at the juncture where the soft and hard palate meet, is active when you’re weight-bearing on the head, as in headstand and shoulder stand.

Muscle Energy draws together the upper and lower reaches of ourselves, pulling from the earth upward and the sky downward to connect and fuse in the inner sanctum of the focal point. I’ve noticed, however, that we tend to keep these two aspects of our experience separate, especially when the pelvis is the focal point. We’re pretty good at connecting from the feet up to the pelvis, but when it gets to the upper body, we tend to short-cut by just plugging the arm bones back in the shoulder sockets, without truly connecting this energy all the way down into the pelvic focal point. It’s like creating a false boundary between outside and in, between what’s sacred and what’s mundane. You’ll find, though that if you can connect from all parts of the periphery (feet, hands, head) into the active focal point, the inner experience will open up.

Organic Energy from the Focal Point: And that’s just what happens. The experience of the inner sanctum explodes into the every day. Organic Energy first grounds from the focal point into the earth, rooted in the mundane. And then it stretches up and out toward the sky.


We’re going to focus mostly on the part of the body that connects upper and lower into the core of the pelvis. The muscles involved will be the latissimus dorsi, the external and internal obliques, the psoas and quadratus lumborum. In all poses, draw from the foundation up into the active focal point, and from the periphery DOWN into the active focal point.

  • Downward-facing dog, Uttanasana, Prasarita Padottanasana: Try all of these warm up poses by adding twists to them. If you really stabilize the foundation of the twist (shoulder girdle in dog pose, pelvis in the others) through Muscle Energy to the focal point from all peripheral parts, you’ll find a deep access to the sense of fusion and expansion.
  • Virabhadrasana 2: To get a deep side stretch, add the goddess variation by bringing your back hand to the back leg/shin and the top arm overhead.
  • Parsvakonasana: Make sure that when you do Muscle Energy in the arms you draw from the fingertips all the way to the pelvis, rather than just taking the head of the arm bone back. Then keep drawing into the pelvis as you stretch out with Organic Energy.
  • Trikonasana, Ardha Chandrasana: Try these poses with the top arm in the overhead plane and pull from the fingertips through the arm and shoulder girdle all the way into the pelvis (as you connect from the feet up into the pelvis). Keeping that, then extend from the pelvis down into the earth and, grounded in the mundane, stretch BOTH ARMS alongside your ears.
  • Brigid’s Cross: The pelvis is the foundation of the twist here, so stabilize into that place and twist in your belly and torso, without the pelvic bones turning.
  • Parivrtta Parsvakonasana and Parivrtta Trikonasana: As in the other standing poses, work here with the arm in the overhead plane so you can feel the vector from the fingertips to the pelvic focal point.
  • Handstand and Pinca Mayurasana: Now the heart becomes the inner sanctum, as it’s the active focal point. Once you’re connected there, bring the legs into a split position (one leg vertical, the other at 90 degrees in front) and, crossing the front leg across your body, TWIST. You have to keep connected into the heart focal point, especially through the arm that’s on the side from which you are twisting, to access it.
  • Anjaneyasana, thigh stretch, hanumanasana
  • Tiriangmukhapadapascimottanasana, krounchasana, baby cradle: Get one leg in virasana and open up these poses.
  • Surya yantrasana: Here’s the gateway in: once you have the leg up and over the shoulder, grab hold of the foot with the opposite hand and PAUSE. Flex your foot and tug on the foot with your hand so that you can create Muscle Energy from both the foot and from the hand through the arm through the shoulder girdle and into the pelvic focal point. Keeping that, stretch the leg straight. It’s amazing how well this works
  • Visvamittrasana: Yes, same instructions as above for Visvamittrasana. Before stretching the leg straight, connect all parts into the pelvis. I’ve found that working the pose this way allows me to do expand fully, even on the side where I have a tweaky hamstring, because everything is drawn together so clearly.
  • Parivrtta Janu Sirsasana: Again, same as above. This is a huge stretch on the side body muscles (obliques, QL). Make sure these connector muscles are engaged to the core first by drawing the back knee energetically toward the pelvis and tugging on the front foot with your hand to connect the upper body to the lower body. Then you can stretch and open.


I just came back from 10 days in Vancouver Island, surrounded by primary rain forests shrouded in mists, and getting to know the waters and the whales. While there (in Tofino), I went on several tours with the guides from Remote Passages, all of whom shared a deep commitment to the health of this unique ecosystem and a deep understanding of the synergistic relationships between all the different parts of the ecosystem. One guide explained how the cedars, some of which are upwards of 2000 years old, are able to grow so tall and live so long because of nitrates that they receive from salmon who swim upriver in this season and die on the banks, in the jaws of predators, so that their nitrates filter back into the earth and the trees’ roots.

After a couple of days, I was more attuned to these connections and to how my own presence touched and intersected everything around me. By the end of the trip, even though I had been traveling alone, I felt embraced and held in a web of relationships, and this translated into a sense of groundedness and ease.

Spending time close to nature will do this: if you just pay the slightest attention, you can’t help but be reminded that you are always in relationship with everything around you, and you are always connected to something much greater than your self. True isolation, as the Tantrikas claim, is not really possible, even though we certainly can feel isolated or alienated at times. When that happens, we just need to pause and reaffirm our greater connections.

This got me thinking about the Nerd, and the way in which we practice in the Nerd. The whole point of this class (and blog) is to draw a narrow focus to one particular aspect of our practice – a principle, a muscle, a class of poses – and look at it from every angle possible, bringing it more into the light and infusing it with power. I obviously believe there is extraordinary value to this kind of focus; I love practicing this way. But if the action or muscle we’re focusing on ends up isolated from the greater context of the practice, our practice ends up hardening, becoming rigid.

So we always have to see how the principles we’re focusing on relate to the greater context. Anusara’s principles are designed as a systematic, sequential and progressive unfolding of actions, and all of them work in relationship to all of the rest of them. If we try to do them in isolation, they are not really effective; it would be like removing the salmon from the cedars’ life cycle – the whole process breaks down.

With that in mind, over the next several weeks, I’m going to work through the energy loops of the body, starting with the foundation so that we can build the entire cycle from the ground up and feel the relationships among all of the principles.

It starts, always, with Opening to Grace, opening to the greater context of our lives, and feeling held in that web of relationships that is always embracing us.


  • Open to Grace: Our first principle invites us to set the foundation of the pose mindfully, with respect for the way we touch the earth because this represents how we place ourselves in the context of something bigger than ourselves. On many signs in nature preserves, there’s the instruction to “leave only footprints”; may we tread with respect and love on the earth. When you set the foundation of the feet, line them up parallel from the middle of the ankles through the second toe mounds. All four corners of the feet (big toe mound, inner heel, baby toe mound and outer heel) evenly release into the earth. This passive release with gravity that’s part of Opening to Grace is the feeling of letting yourself be held by something greater than yourself. This is the context for everything else.
  • Muscle Energy connects all of the parts of our being, so that we feel ourselves as an ecosystem, where every piece has a role to play. It draws the parts of our being into relationship by hugging concentrically from skin to muscle to bone, hugging the limbs to the midline, and engaging from the peripheral parts to the core.
  • Ankle Loop: The energy loops are refinements of the larger context of the dynamic pulse of Muscle and Organic Energy. Ankle Loop is the foundational loop (when the feet are on the floor, at least), providing a kind of root system for the body. If the Ankle Loop isn’t activated, none of the other energy loops will be effective, because they all must work in relationship to each other. This loop begins at the base of the shin bones, just above the ankle bones, and draws back and down, so the back of the heel roots into the earth. Then it travels up through the center of the arches and reconnects at the base of the shin.
  • Shin Loop: This builds on the foundation of the Ankle Loop. Shin loop also starts at the base of the shin, where it has a juncture with the Ankle Loop, and then flows back and up the back of the shin, so the calf muscles hug to the bones and push the top of the shin forward. The front side of Shin Loop flows down and reconnects to the juncture point with Ankle Loop. To activate the Shin Loop, you have to activate the calf muscles, and the easiest access point for this is to press into the mound of the big toe. When we do this, however, the heel will tend to get light (as if you were coming up on high heels) unless we remember the connection to the Ankle Loop (which roots the back of the heel down). We must hold the two in relationship. If the heels get light, it will tend to make the hip flexors bind, as the femur pulls up into the hip socket; also, the healing properties of these loops for hamstring attachment tears is lost if the Ankle Loop is lost.
  • Organic Energy: This last principle takes the sense of wholeness of our own being and connects it back to the world around us, so we don’t end up feeling isolated in our practice. It extends from the focal point (mostly the pelvis here) down through the bones (of the legs) into the earth, and then extends from the focal point back up through the rest of the body (torso, head and arms).


  • Tadasana: Line up the feet parallel, and then just feel the weight of the feet into the earth. Notice if one leg feels more plugged in and connected. The leg that’s uprooted will be the side where the hip is tighter. Now bend both knees and release evenly with gravity through all four corners of both feet. Lift your toes and engage the legs fully, hugging all of the muscles evenly to the bones, holding to the midline, and engaging from the feet up into the pelvis. As you draw up from the feet, stretch the legs straight, keeping the muscles toned and the weight balanced on your feet. Keeping the legs strong, now anchor your pelvis down with your hands, so you re-connect to the earth through the legs and feet, and then extend up through your lower belly and spine.
  • Uttanasana: Notice how your weight falls into the feet when you bow forward. Look at the relationship between the top of your thigh (greater trochanter), the middle of the knee, and the ankle bones: when the line connecting these three points is vertical, that’s a straight and aligned leg. Oftentimes, you’ll find that the knee and the hip (or just the knee) sit back behind the ankle. To build healthier relationships in the legs, we start at the beginning. Bend the knees to back out of the pose (Open to Grace) and get all four corners of the feet to evenly root down. Now engage the legs fully (Muscle Energy), lifting and spreading your toes. Keeping the knees bent and the legs active, drag the base of the shin back to initiate the lower loops. As the base of the shins go back, anchor your heels down and simultaneously press through the mounds of the big toes to activate the calf muscles. Then, with both the Ankle and Shin Loop established, straighten your legs fully, from the roots of the thigh bones, and extend Organic Energy from the pelvis down into the earth and long through your spine.
  • Adho mukha svanasana: In downward-facing dog, getting the heels to the floor is often seen as an “ideal” form, but the extension through the heels must be in balanced relationship to the rest of the body. If the heels stretch down without a synergistic tone in the calf muscles, you’ll be pushing the legs into hyperextension, which creates a short-circuit in the ecosystem of your body (the hip flexors respond by tightening, the hamstring attachments can get overstretched, and the lower back will tend to round). Try dog pose just like we did in uttanasana, starting with the knees bent and legs strong; drag the base of the shins back without straightening your knees and then root down through the heels as you press strongly into the mounds of the big toes. The heels should go down only as much as the calf muscles draw up.
  • Adho mukha svanasana variation: Try this one leg at a time, using your other foot hooked around the Achilles tendon (between the big toe and second toe) to help engage the Ankle Loop while you draw the calf muscles up strongly. Then stretch the leg fully straight.
  • Parsvottanasana: Often I’ve practiced this pose for Ankle and Shin Loops with a blanket under the ball of the foot, but in Tofino I didn’t have the right prop for this, so I just did it with the foot flat on the floor. I was amazed to find that I actually got more power through the loops, probably because of the full connection to the floor. Get the foundation set, then engage the legs fully. Keeping all of the muscles hugging to the bones, on the front leg pull the base of the shin back. (Remember the Ankle Loop starts at the base of the shin, so it’s not really the heel that draws back.) As you do, ground down through the back of the heel and press into the mound of the big toe simultaneously to fire up the calves. Then stretch the leg fully straight and extend Organic Energy down and out.
  • Trikonasana, ardha chandrasana: Because the front foot is pointed, trikonasnana, will feel much like parsvottanasana, in terms of the importance of the lower body loops. Work it like we did above. In ardha chandrasana, the key is to use the lower loops to avoid locking the knee (which would again short-circuit the balance of relationships in the legs).
  • Utthita hasta padangustasana: Try the prep pose, where you bring one leg in and hold the front of the shin (knee bent, rather than straight leg) or, even better, holding the outer edge of the foot (knee bent, standing down through the foot into your hand). Activate both feet, tone all of the muscles, and then engage the lower loops. The lower leg will act like ardha chandrasana and needs the lower loops to prevent hyper-extension. The top leg will feel totally different. Try dragging the base of the shin back into the resistance of your hand, and notice how it opens space in your hip.
  • Deep, wide lunge: Step one foot forward and wide, to the outside of your hands (you can turn the foot out at an angle to clear the hip joint a little more). Settle into your foundation, so you feel the support of the earth. Then engage the legs. Feel how on the front leg side, when you activate the  Ankle Loop by drawing the base of the shin back, it connects and opens deep in the pelvis.
  • Surya namaskar: Play with this in plank pose, caturanga, and especially cobra pose.
  • Thigh stretches: In any of the thigh stretches, you’ll get a deeper and more connected stretch if you work the lower loops. (I know, it may seem counter-intuitive, but so does the idea that the salmon make the trees grow bigger and live longer…) Always hold the top of your foot (not the toes) when you do a thigh stretch. Think about it: if you’re pushing on your toes, you’re creating reverse Ankle Loop, which will have repercussions all the way up into the hip. So press down into your foot as you flex your toes back, creating ankle loop in much the same way you did with a pointed foot in trikonasana and notice how that changes the whole ecosystem of the pose.
  • Malasana
  • Pigeon pose, variation with the front shin parallel: Flex the front foot, so you’ll have more access to feel the Ankle Loop.
  • Baby cradle: This is a great pose to feel the relationship between the Ankle Loop and the opening of the hips and lower back. Because the foot’s in the air, you’ll have to provide your own resistance for the Ankle Loop, so that the base of the shin can pull down energetically without moving in space.
  • Agni stambasana
  • Upavista konasana: In all of the seated forward bends, watch the feet and pay close attention to how your foundation (the whole back of the leg) engages the earth. In the full pose here, the Achilles tendons will be on the floor, as will the heels (and the entire inseam of the thighs). Start with a passive release into the foundation, then tone the legs fully, so all sides of the legs hug to the bones and draw up toward the core in the pelvis. Then, flexing the feet, press the base of the shins to the floor as the heels and mounds of the big toes extend long.
  • Baddha konasana
  • Happy baby
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