Psoas Opening with the Craniosacral Rhythm

I made a new video with a 15 minute sequence for opening up the psoas muscle.

Psoas major and minor

This is an integral practice to backbending, and this sequence could lead you up to a bigger backbend. Be sure to try it with the craniosacral breath work--I think it makes a huge difference in terms of opening.
I ran out of time before I could complete the second side of ardha virasana. Do the second side in the same way as the first and then you will be primed for a backbend. Try setu bandhasana or danurasana first and maybe by the third set you'll be ready for urdva danurasana or full virasana.
Happy practice!

Click here for the video:
Psoas Sequence

P.S. This video was shot in the lovely Yoga Garden space. Come by and check it out!

Sangha

So, I am studying yogic philosophy with a local MPLS teacher--Ben Vincent. He's kind of amazingly smart and kind. Check his website out here: http://vincentyoga.com/

Our work together involves many approaches stemming from the studying and chanting of the Yoga Sutras in Sanskrit. I'm here to tell you that it's not easy work. And for that matter, neither is the mantra practice, meditation practice or dharma work that I'm doing in conjunction. Not only is it difficult on the mind and body, but it stirs up all the emotional crap that I've been subconsciously storing for....oh, the past 30 years. Ouch.

So, as the work continues to, well, work, and my emotional health is feeling a bit low, I have finally figured out what I need. And that is of course a sangha. 
A sangha  is a community in which you practice. Ideally it would include people with whom you see eye to eye and who are doing similar work to you. In the current system of Western Yoga, this tends to take the form of a yoga studio. In Buddhism, it's your community of fellow meditation practitioners.

In Buddhist philosophy the sangha is one of "three jewels" or "three refuges" also including the teacher (Buddha) and the teachings (Dharma). In yoga these can be understood as the teacher (guru) and the teachings (shastra). Though I have a philosophy teacher, I've been lacking an asana teacher for some time now. Someone who I really connect with seems out of reach somehow, and in order to continue to grow as a teacher myself, I think it best to maintain a strong practice with someone.

Which brings me to my plan. I am going to attend a week's worth of classes at all the Minneapolis yoga studios that peak my interest. On my list are the Yoga Center of MPLS, One Yoga, The Om Collective, The Meditation Center, Devanadi Yoga and the St. Paul Yoga Center. And maybe, just maybe I will finally find the refuge that I've been craving. And maybe with the appropriate sangha connection, I will have a support system when the going gets rough on the meditation cushion.

The Craniosacral Rhythm

Here's a short video on a new technique I've been working with. Why oh why am I stuck in this horrifying half eyes closed shot?

My dad Dennis is a physical therapist and has been developing this movement pattern over the past couple years. I've only been putting it into my practice for about a month, but the connection to the bandhas (yogic locks) is incredible.

As you will see, the most important part of this work (as with a yoga practice) is to completely connect the movements with your breath. Also, keep in mind that this way of moving can feel counter-intuitive at first, but the more you work with it, the more natural it will begin to feel. As my dad would say, "breathe when you tilt and tilt when you breathe!"
There is an anterior tilt to the pelvis which connects to an inhale breath--in other words, make a motion as though you are going to arch your spine and stick out your booty. Do that subtly, but focus on drawing your diaphragm downwards. As you exhale, you'll draw the pubic bone toward your face and tuck the pelvis. As you do so, draw the low belly, about an inch below the belly button, back and up toward your spine. 

You can do this work anytime, not just in your yoga practice. Try fitting it into your downtime throughout the day, such as when you're stopped at a red light or sitting at your desk daydreaming. Also begin to work it into your time on the mat. I will be offering several more videos to come with more specific ways to find the connection.

My time cut off before I could say Namaste... Namaste, ya'll!

The Craniosacral Rhythm