THE
BERKSHIRE ASHTANGA YOGA CENTER WELCOMES YOU TO MYSORE PRACTICE Beginning
practice in the Mysore room is an invaluable step to a self-guided yoga
practice. It is the traditional way to learn yoga, alongside a teacher who can
help the process unfold as it is suitable for your individual growth &
circumstances. The Mysore room helps to
build sangha, or community, in a very special way. The experience of practicing
the same sequences in silence is shared, even though each practice &
process is as unique as each person in the room. This cultivates a supportive
and respectful environment in which to work deeply, as we each have our own
space to explore among a silent understanding between practitioners, the guidance
from a teacher, and the practice itself. Unlike a
class led by a teacher, little to no talking is happening during the practice
session. Practitioners show up anytime within the Mysore session and practice anywhere from 20
minutes to 3 hours, depending on experience and what is most sensible for that
particular day. It takes a beginner about 4-6 classes to really get a feel for
how the Ashtanga Yoga system is designed, how it works, and at least a year of
regular practice for the first, or Primary Series of Ashtanga Yoga to become
integrated and flowing smoothly. Many practitioners practice the first half of
the Primary Series only, and slowly build on the rest of the sequence as
strength and understanding grow. After at least one year of practice, some
practitioners begin working on the 2nd, or Intermediate Series, and few move
beyond that into the following 4 Advanced Series. Yoga is a slow process, where
success is not always obvious or easy to measure, and often very personal.
Giving the practice some time and an honest effort before deciding if it is the
right path of practice for you is recommended. Keep observing any benefits in
your life overall. The Berkshire Ashtanga Center
offers beginners a natural and accessible method through the most challenging
phase of practice; the first month. You are welcome to come observe practice
anytime, even before your first practice session. There is no fee for your
first Mysore practice, as you will be learning the very first Sun Salutation, 9
forms only. As this is in a flowing sequence guided by breath, it could take at
least one week, depending on your experience with yoga and in consideration to
any injuries, for Sun Salutation A, (Surya Namaskara A) to feel strong,
memorized, and fluid. Your first practice session will take about 20- 30
minutes. You will also learn how to ‘close practice’ and take rest. Should
you decide to continue, your first month of unlimited Mysore and Beginnner
classes is ½ price , $65. We encourage coming in often for shorter periods of
time, allowing the postures and your strength to build sequentially, as you are
ready. It is perfectly fine and recommended to take on the Primary Series
little by little, so that you establish a strong integration in the 3 following
foundational elements of Ashtanga Yoga practice: 1 ~ breathing
with awareness, Pranayama: a specific technique for the breath to flow beyond
the nasal passages, the throat, and on toward
expanding the diaphragm in all directions. In time the breath is heard
as a smooth and steady rhythm by which to guide and observe the quality of the
experience. 2 ~
gazing with awareness, Dristi: there are 9 assigned gazing points for the
postures in the Primary Series. This brings our focus of mind to sharpen as we
allow our eyes to rest softly on specific points as we practice. 3 ~
heightening awareness and feeling of deliberate holding patterns in the core of
the body, Bandhas: there are 3 bandhas, or energetic locks, used in Ashtanga
Yoga. From the root ('mula') connection comes mula bandha, situated deep under
the belly, in the pelvic floor. Then the ‘navel lock’, or uddiyana bandha, and
on up to the throat, jalandhara bandha. These bandhas, or ‘locks’, work
specifically in conjunction with the breath, to hold, contain, bind, and ‘seal’
our energy. The first 2 are maintained, or ‘tended to’ throughout all of
practice. Altogether,
these elements are interdependent; ‘ayama’ means ‘upward extension’ and
‘prana’, energy. Pranayama serves to suspend, in conjunction with Bandhas, our
energy as we draw, through our focus in the wake of our breath, our attention, and
the breath itself, upward. A soft gaze during this process helps us to listen
and feel what is actually happening in the moment. As you become accustomed to
observing, you are also cultivating a meditative awareness as you practice.
Bandhas are the most elusive of the foundational elements, and can take years
of practice to become acquainted with. As you
see, these practices are far from the physicality of dominating or even
becoming exceptionally athletic in any of the yoga postures. Some say, “Yoga
begins with listening”. The postures are demanding by nature; they ask us to
‘hold a seat’ for ourselves as we examine breath patterns. Quite often, yoga
postures are held BY the breath. Yoga postures, or ‘asanas’ mean quite
literally, a ‘seat’. Each practitioner can choose how to approach and live
within this ‘seat’, or posture. As time in practice passes, more and more
subtle observations continue to awaken us to the present moment. In the
beginning, it is enough to introduce your body to the form and begin the
process as if being a child learning to walk. It is best not to expect anything
of ‘your practice’ and simply see how it unfolds in a given day. The Ashtanga
Yoga system is a context to explore and work deeply in yoga, in ‘connecting’
thought and experience, mind and body. Working in the same sequences over and
over allows us to observe the changing landscape of time. http://www.ashtangayogashala.net http://www.ayri.org http://www.yogaworkshop.com/lineage/index.php Please
only bring into the room only what you need: yourself, a mat, & appropriate
layers. Mats are available to borrow, but we advise that you use your own mat
as soon as possible. Belongings, including water, may be left in the coat
closet or mat storage room. Please
sign-in before class. The sign-in sheets and waivers for first-time
practitioners are located on a table inside the practice room, along with any
studio news & updates. Please sign-in before each class you attend. All
payments can be left in the bowl placed on the table- please pay by the 1st of
each month if you are a monthly unlimited pass holder. You may
enter the room at any time between 6:30-9:45am, and practice according to what
you know and are working on. This means practice can run anywhere from 20
minutes, up to 3 hours, depending on your experience and what you have time for
in a given day. If this is your first
class, a teacher will help you find an appropriate spot to practice and help
you get started, as well as address any injuries or initial questions you may
have. During
your first Mysore class, a teacher will walk you through the movement and
breath pattern of the first 9 forms of Surya Namaskara A (Sun Salutation A).
This is all you will practice today. Once established, you will learn the 2nd
Sun Salutation (Surya Namaskara B), as soon as fluency is attained in “A”. Practice sheets are available as references
and to take home, however, we encourage that you practice in the Mysore room
without any practice sheets, heightening your concentration and integrating the
sequences more efficiently. If you arrive to practice later in the Mysore
session, please plan your practice time so that you are in the “closing
sequence” by 10am, and entering
Savasana, or rest, by 10:15am. This gives you plenty of time to rest as well as
assuring that we are all out of the room no later than 10:30am. Expect
only to review and build on the previous days’ work. That could mean doing
exactly the same 20 minute practice for 2 straight weeks. The teacher will help
you move on when the practice is integrated safely, with some understanding of
the 3 foundational elements of Ashtanga Yoga: pranayama (breathing), bandhas
(energetic locks), dristi (gazing points). It can be
easy to feel overwhelmed by the need to memorize the sequences and achieve
fluency in the Primary Series all at once. Everyone in this practice knows that
these first stages are among the most challenging, and it is best to take it
with the kind of care a gardener would tend to a young plant with. It is a
learning process, and with the right attitude, can be exciting and enjoyable
every step of the way. Do not
hesitate to ask for help, but see what you can figure out on your own first. To
keep from stopping the rhythm and heat in your practice, save any questions
that need longer attention for the end or beginning of your practice. This will
also free the teacher to move about the room, giving more consistent time to
everyone. Talking in the Mysore room is kept to a minimum. If there is a
particular posture you would like help with, it is perfectly okay to wait on
your mat until the teacher is free to help you, or even send a signal that you
are looking for assistance. The teacher is there to assist you, so better to receive
help than to overlook elements of your practice that could use an extra hand. Adjustments and assists are only to be given
by the teacher who is present in the Mysore room, and not from other
students. The nature of giving and
receiving adjustments is that of an exchange.
If an approach from a teacher is not helpful, or truly hurtful, you are
free to let them know. However, trusting what they can see or feel from their
experience and observations can be transformative. Stay observant and inquisitive! We
recommend attending scheduling a private lesson with the teacher
to give your curiosity full consideration if you are finding your concentration
is broken by many questions or concerns. The Led Primary Series class is
offered for those established in the practice, with at least a year of
experience in other methods of yoga, and for those learning the sequence to
help memorize and review posture sequences and breath pattern. Please write us
or call to schedule private lessons. Staying patient, building on what you feel and
come to understand, and staying present with each breath as you move assures a
safe, and enjoyable practice! Keep in mind that if your breath is flowing
smoothly and freely, and your concentration is in its’ wake, your practice is
right where it will serve you best! *If for
some health consideration the Suns Salutations are not the right entry point
into practice for you, a teacher will work with you individualistically to
sculpt and adopt practice according to what will benefit you the most. Dristi,
bandhas, and pranayama can be applied creatively in accordance to honoring what
you CAN do. As Pattabhi Jois, the living ‘grandfather’ of Ashtanga Yoga says,
“Ashtanga Yoga is for all people”. Trust yourself & be confident! Also, if
you have experience in Ashtanga or other forms of yoga, we ask that you still
communicate with the teacher as to what you are working on. Without a strong
foundation, no volume of postures or pace through the series will serve you. A
strong foundation is key to a successful practice, and worth giving attention
right away. PRACTICAL NOTES: FOOD Yoga
practice is done on an empty stomach. This allows the energy you would use for
digestion to be utilized in your postures, not to mention how twists and
inversions feel with food in your belly. The typical guideline is to wait 3-4
hours after a larger meal, 1-2 hours after taking lighter food, and at least 20
minutes for liquids. We all digest at different rates, and the types of food we
eat can also slow down the digestion process. Please keep this guideline in
mind, and nourish your body in accordance to your level of activity and needs
day to day. Food is one of the ultimate ways to care for your body- clean,
fresh foods are easiest for your digestion and therefore optimum energy. WATER Water is
not to be taken during your practice session, as it cools of the body and
breaks the rhythm of practice. If you are light-headed or desperate for a drink
(of water), you have probably taken your practice too far too fast. Water may
be stored with your belongings, and of course, be available should you really
need it. It could take 6 months to years of practice before you truly
understand how to regulate food and water within this kind of practice. As your
awareness grows, so will the tendencies grow naturally on how and what to chose
to serve your health best, in and out of practice, on and off the mat. CLOTHING Please
wear clean, comfortable, loose fitting, non-binding (particularly around the
diaphragm) clothing suitable for dynamic movement. Many companies are now
offering organic materials from more sustainable and humane manufacturing
practices. Do not wear socks, and please
take a shower right before class when possible in preparation (&
consideration!). For those sensitive and with allergies, scents can introduce
many struggles and reactions. Please be considerate of this, and do not use perfumes,
scented detergents, body, and hair products prior to class and for your yoga
clothing laundry. MENSTRUAL
CYCLE Vigorous
practice the days before or during the heaviest days of menses can disrupt,
suspend, or even stop the flow altogether. Allow for 2-3 days of rest during
this time, and start becoming accustomed to how you are feeling as you practice
around this time of the month. You are welcome to come in and take a light
practice without inversions and with more sitting or resting, attention to
pranayama, meditation, reading/study, etc. Please speak with a teacher for
further guidance. PREGNANCY Common
sense is the best guideline for yoga practice during pregnancy. Please speak to
a qualified teacher in regard to practicing Ashtanga Yoga through pregnancy. It
is advised to take 2-3 months to recover and gain strength after giving birth
and before working into the full practice again. HERE ARE
ADDITIONAL PRACTICE NOTES FROM THE YOGA WORKSHOP IN BOULDER COLORADO,
AND CAN BE FOUND AT: YOGAWORKSHOP.COM . THEY ARE
WRITTEN BY RICHARD FREEMAN AND WORTH TAKING NOTE…! Therapeutic
Applications Yoga is
naturally therapeutic and generates excellent health. However, the use of yoga
for specific health problems should be done under personal guidance with the
consultation of a physician. Ashtanga yoga teaches proper alignment and
breathing, which is, of course, beneficial to health. But when trying to cure
serious health problems, individual instruction is imperative. Always seek the
guidance of qualified health professionals. Perspiration Yoga is
the “Art of Work,” meaning it cultivates action with ever increasing efficiency
and intelligence. However, one should be prepared to sweat profusely. Being
“warmed up” is the best protection against injury, by helping one to move in an
integrated and natural way. Do not wipe the sweat off with a towel or cloth.
Enjoy it. Strain Do not
confuse enthusiasm with ambition. Do not strain, clench the jaw, hunch the
shoulders or hold the breath! Always return to the basics of the practice: the
breathing, the gaze of the eyes and the true form of the posture. Slow,
consistent, grounded practice works. Occasional spurts of aggressive,
imbalanced practice, for purposes of self torment or ego inflation, are
dangerous. Soreness A
pleasant soreness in the bellies of some muscles is not uncommon, especially if
you are progressing with an intelligent enthusiasm. This is good. Pain in the
joints, however, is an indication of poor form and alignment. In this case,
pull back and study the posture more closely. Consultation with a teacher is
always advisable. Breathing Correct
breathing is essential in the postures. It should not be too fast or too slow.
Its sound should be smooth and even. Overall it should be pleasant, bringing
awareness and alignment to the whole body. ANY
FURTHER QUESTIONS, PLEASE CONSULT YOUR TEACHER! Intro to
Mysore packet written and compiled June 1, 2008, by Amy Webb, with
thanks, to all living students and teachers and to those who have come before. THE
STUDIO HOUSE YOGA CENTER, ALLEGANY, NY THE
BERKSHIRE ASHTANGA YOGA CENTER, GREAT BARRINGTON, MA
Proven by
the practice of Ashtanga Yoga by thousands of people over time, and being
shared today all over the globe for the wellness and health of all, this system
of yoga incorporates not only a practice in endurance, but a meditative
practice demanding attention to the breath. Alignment clarification alongside
the nervous system happens naturally by the design of the sequences as we
deliberately move the body from one form to the next. This, along with the
postures themselves being held for about 5 deep breaths each, serve, in one
potent dose, a way to connect and benefit on many levels of experience
simultaneously. For an understanding of the lineage and development of Ashtanga
Yoga, please visit & explore the following sites:
ENTERING
AND HOW TO WORK IN THE PRACTICE ROOM:
Please
set aside 20 - 45 minutes of practice each day you come in for your first month
in the Mysore room, increasing the time and volume of postures as your strength
and understanding grows, and according to what your teacher advises.