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Mindfulness off the Mat list)
With the use of descriptive terms such as "intermediate," "power," "level
2," etc., there comes the possibility of confusion as students wonder if a
step “up” from "beginner's" or "level 1" yoga is appropriate for them. In
years past, I have watched examples of this confusion in action; I would
find myself facing a "Yoga 2" class with students whose backgrounds in yoga
were rather mixed. Some demonstrated a solid understanding of fundamental
yoga techniques, and were thus prepared to take on the added challenge, but
there were also those whose backgrounds in yoga appeared insufficient to
tackle the level of intensity intended for that class. This disparity made
for mind-wrenching lesson planning. Inevitably, I’d see half the room
accommodating selected poses with little problem, and half the room pushing
themselves into positions for which they clearly weren’t ready.
Interestingly enough, it was this second group who was also least likely to
heed my suggestions for modifications. Invariably, I’d wind up re-teaching
the basics, such as neutral posture, in an effort to bring everyone up to a
safer page. Understandably though, this led to frustration to those who did
not need the added explanation. Clearly, I needed to establish more plainly
defined criteria for entering Yoga 2--but without intimidating those who are
genuinely ready to give it a try. To answer this need, here is a brief
guideline to help shed some light on "Intermediate/Level 2 Yoga
Preparedness”:
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Previous Yoga Experience:
I know this may seem a "duh" statement (as is my grammar in choosing such
a way to describe this), but it isn't uncommon to have people unknowingly
choose the wrong level of yoga for themselves. Athletes and fitness
enthusiasts, for example, often assume that they can bypass a "beginning"
or "level 1" yoga, based on their agility in other activities.
Resist the temptation; everyone should start with a class or video that
lays down the all-important yoga foundation. That's one reason I
change my Yoga 1 classes every single term--that's four times each
year--and why we produced our "Yoga Basics, Beginner/Intermediate"
video.....these measures have been taken specifically to satisfy a wide
range of abilities. Once you have mastered the basics, you can then
decide if you're ready to move on. Remember, a central teaching of
yoga is that there is no rush.
-
Neutral Posture: I
cannot stress this enough; to progress in yoga, it is critical that you
have a thorough understanding of neutral spinal posture. This is examined
in-depth and reinforced constantly in my Yoga 1 class and my "Yoga
Basics......" video. There is no safe execution of yoga without
understanding how to keep the spine—our body’s core—maximally stable.
Furthermore, the repetition of neutral posture helps to make this bodily
placement feel very natural and instinctive; this is also important for
Intermediate Yoga, as there are so many other details and complex
techniques to navigate.
-
Abdominal Breathing:
You certainly don’t need to be a master of the diaphragmatic breath by the
time you begin an intermediate/level 2 yoga session. But you should have
begun to experience some success at manipulating your transverse abdominus—that’s
the muscle used for abdominal breathing—in your yoga practice. Since this
key element is among the more fundamental techniques, it is assumed that
you will have at an immediate understanding of what to do when the term
“abdominal breathing” is used in Yoga 2 classes and intermediate/level 2
videos.
-
Forward Bends: You
should be very clear on your body's most comfortable approach to the
forward bend, meaning, you're aware of whether or not you're able to rest
your palms comfortably on the ground; if not, you're aware of how to
modify the pose to protect your back. You're also able to
distinguish the difference between bending from the waist vs. bending from
the hips.
-
Your Health:
Goes without saying I suppose, but you should always check with your
physician before beginning any exercise or yoga program....that goes
doubly if you happen to be injured or have any health condition--such as
heart disease or a "bad back"--that may warrant a customized approach to
your yoga. This is also true if you are pregnant, recovering from
recent surgery, or on medication. Precautions such as these are
vital to safe yoga practice, and become that much more important when
pondering an increase in intensity and challenge.
-
Guarding Your Comfort
Zone: It is always interesting to watch Yoga 1 students move
beyond the initial tendency to be influenced by fellow students’ choices
of postures, and begin to interpret the poses based on feedback from
within. By the time you enter Yoga 2 (or level 2/ intermediate videos),
the temptation to push yourself beyond your body’s comfort zone should not
even be a shade of an issue. There’s a good chance that some of postures
will require modification for your body’s comfort, and since everyone’s
body will respond differently to more intermediate and advanced poses, it
is essential that you know when to back off, take a moment to rest, and do
so without feeling the least bit self-conscious or guilty. After all, in
yoga, we’re working in harmony with our own body, and not aspiring to some
benchmark.
Above all else, if you have any questions about your level of yoga
experience, please let me know….together
we can determine a solution that’s right for you! Ő
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