Some notes on Berlin Workshop..

So, being back is always tough after such a good study… It was lovely to be studying with someone like Nancy who believes in the practice. Of course, me being the queen of highs and lows, I went into lows after being back… After I returned to Istanbul, I took the first three days off (including the moon day) for ladies holiday. Yes, this workshop also has been very healing for me! Practicing in the way Nancy taught, in the way Guruji taught Nancy, actually did the trick for me and got my hormones working after they have been in a halt for a while… On the other hand, Surya was claiming that ashtanga practice can mess up women's hormones… I guess part of it is all in our heads… we get what we project. For me, doing things in the way it was originally taught had been very good, very soothing and so the results are here, but maybe if I did not enjoy, and embraced Nancy’s teaching, I would not get the same results… this is all maya…
During the 9 days of practice with Nancy, she got me through Supta Vajrasana in my practice. When I began, I was doing up till Bhekasana. Yes, she moves one fast and then let you work on the set of asanas she gives. The only scary one among all these new asanas is getting out of Laghu Vajrasana… One is suppose to keeo the hands on the ankles contrary to what they have in asana vinyasa guide here…. It is difficult but I guess it teaches one to really use the legs in back bends…
Here I want to share what Nancy said about Surya Namaskaras, and few other pointers about dristi and vinyasa…
This is a bit from my notes from the first day of the adjustment clinic:
Surya Namaskara-
When inhaling up hands forward a bit, not directly above the head, tail bone is tucked in, no back bend. When we inhale down, palms on the floor, with “inhale look up” only head is up, palms still on the floor. If needed, knees can be bend.
With down dog, shorter stance so tail bone is tucked in and you can use your bandhas.
During down dog, inside of elbows face one another.
Rolling toes during transition from chaturanga to up dog is important, no lifting the feet and taking toes under.
Breath is the most important. Moving with the breath, then corrections on the asanas come. Also breathe with sound and move the ribs as if your life depends on it. This is how breath moves your energy, and try to inhale and exhale the same length.
Surya Namaskaras are like a prayer that is why Jois family do not adjust during Surya Namaskara. We can only adjust during down dog…
During Surya Namaskara B, no touching the floor when getting into Utkatasana, that is John Scott version. No need to bend the knees too much in Utkatasana.
During down dog, might want to try heels in, you might use Mula Bandha better. Sharat has heels in; Guruji has heels in during Invocation…
Dhristi for Surya namaskara at breath 3,5, and 7 is changed to the nose! Why this change? When we look up, the attention goes out, when we look on our nose, the attention is more inwards.
Dristi when down dog is navel, we might not see the navel but we look towards it. During seated forward bends, first forehead to the knee, here the dristi is the nose, after this, if you can move shin to the knee, move it and here the dristi is towards the big toe…
During Vinyasa, we begin with inhale from down dog to jump, then we switch to exhale and in that exhale we get into the posture, and then inhale again.