You know you teach a lot of classes when you can't, for the life of you, remember if you already taught a sequence to a particular group of people. I definitely repeat certain sequences at classes where there is no duplicate attendance. The problem, then, is I forget which classes I already taught it to.

The flip side is, I'm not sure the students would remember, either. Sometimes I think that I see an instructor repeating a sequence from the last class I took with them, but I'm never 100% sure. Yoga teachers definitely have poses that are their favorite to teach (I like supine twists with eagle legs... it works like a chiropractic visit on my back) and that sometimes makes me think I'm in a repeat class.

That wouldn't be the end of the world, either. I used to be a Bikram nut and didn't mind the repetition (until I did... and then I really minded). I think, however, that people come to my classes partially because I really do make my best effort to always change things up. To try and remember, I think I need to start keeping a yoga journal (lower case here, folks). In the meantime... what the heck did I teach my Friday morning class last week???!!! And will they notice if I do the same exact thing?

1. Samasthiti (Equal Standing)
2. Surya Namaskar A (Sun Salutation A), repeat 4x
3. Surya Namaskar B (Sun Salutation B), repeat 4x
4. Vinyasa to Virabhadrasana I (Warrior I)
5. Virabhadrasana II (Warrior II)
6. Vinyasa to repeat steps 4 and 5 on other side
7. Repeat steps 4 and 5 again, pausing in Virabhadrasana II (Warrior II)
8. Interlock fingers behind back, first opening chest, and then folding forward, bringing forehead towards inside of forward foot, shoulder towards front bent knee
9. Virabhadrasana II (Warrior II)
10. Utthita Parsvakonasana (Extended Side Angle)
11. Virabhadrasana II (Warrior II)
12. Parivrtta Virabhadrasana (Revolved Warrior Pose)
13. Vinyasa to repeat steps 6-12 on other side
14. Vinyasa to Samasthiti
15. Prasarita Padottanasana I (Standing Forward Fold)
16. Prasarita Padottanasana II
17. Prasarita Padottanasana III Note: See Dharma Mittra link for different between poses
18. Vinyasa to seated
19. Paschimottanasana (Seated Forward Fold)
20. Purvottanasana (Reverse Plank Pose)
21. Vinyasa to seated
22. Janu Sirsasana (Head to Knee Pose). Repeat other side
23. Jump back and vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
24. Inhale and come forward to Plank Pose
25. Chaturanga Dandasana (Four Limbed Staff)
26. Slowly lower to stomach
27. Bhujangasana (Cobra Pose)
28. Slowly raise to Plank
29. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
30. Adho Mukha Svanasana
31. Jump through to seated
32. Marichyasana (Marichi's Twist). Repeat other side
33. Repeat steps 23-26
34. Dhanurasana (Bow Pose)
35. Repeat steps 28-31
36. Ardha Virasana (Half Hero Pose). Fold forward over outstretched leg, bent knee out at 90 degree angle. Repeat other side
37. Repeat steps 23-26
38. Ardha Bhekasana (Half Frog Pose). Repeat other side
39. Bhekasana (Frog Pose)
40. Garbasana (Child's Pose)
41. Cat/cow spine in table
42. Thread the needle in table for twist and back stretch. Repeat other side.
43. Utthita Shisonasana (Puppy Pose)
44. Come onto back, rolling along spine
45. Supta Matsyendrasana (Reclined Twist). Repeat other side
46. Savasana

I am a prodigious eater. I'm hungry when I wake up and snack all throughout the day. To be on a raw diet I would probably have to eat nearly every waking hour. For breakfast today, however, I decided to go for the liquid diet.

My parents had given me some lemon grass stalks from my mother's garden. I boiled the cut stalks with ginger root for a half hour, mixed it with some local honey, and had a lovely tea. In warmer climates than Ithaca, New York, tea is consumed on hot days to help sweat out the heat. Today, here, it is supposed to be an unseasonable warm day, so I was getting a head start. I could also see this being a wonderful tea if you are feeling under the weather.

For substance, I made two green smoothies (yes, two... otherwise I'd be looking for a burrito in an hour or so). The first was kale, banana, peaches, soy milk, flax seed; the second I subbed apples for peaches. Maybe I put a bit more soy milk (mixed with water) in the second, but I found it to be more watered down. Both, however, were really lovely. Currently, I feel like the energizer bunny. Literally buzzing with energy. For example, you wouldn't know it, but I am typing really really quickly right now.

1. Start class on back, legs bent towards ceiling
2. Inhale raise spine slowly into Setu Bandhasana (Bridge Pose)
3. Exhale lower spine to floor
4. Move with breath between steps 2 and 3
5. Hold Setu Bandhasana
6. Release spine to ground, curl into ball, forehead to knees
7. Take hands under legs, rolling along spine
8. Roll up to seated
9. Ardha Ustrasana (Half Camel), taking hand to opposite ankle, alternating between sides until warm
10. Ustrasana (Camel Pose)
11. Cat/cow in table pose
12. Adho Mukha Svanasana (Downward Facing Dog Pose). Hold for approximately 3 minutes
13. Urdhva Mukha Svanasana (Upward Facing Dog Pose). Hold for 5-10 breaths, moving hips and shifting with breath
14. Garbasana (Child's Pose)
15. Adho Mukha Svanasana
16. Plank Pose
17. Lower to stomach
18. Ardha Navasana (Half Boat Pose, version of boat on stomach)
19. Alternate between sides of Half Boat until very warm
20. Garbasana
21. Navasana (Boat Pose)
22. Garbasana
23. Adho Mukha Svanasana
24. Tadasana (Mountain Pose)
25. Garundasana (Eagle Pose)
26. Natarajasana (Dancer's Pose)
27. Virabhadrasana III (Warrior III)
28. Step back into Warrior I
29. Virabhadrasana II (Warrior II)
30. Trikonasana (Triangle Pose)
31. Virabhadrasana II
32. Vinyasa to low lunge
33. Step up into Virabhadrasana III
34. Repeat steps 24-33
35. Vinyasa to ground
36. Halasana (Plow Pose)
37. Karpindasana (Ear Pressure Pose)
38. Halasana
39. Sarvangasana (Shoulder Stand Pose)
40. Setu Bandhasana
41. Supta Matsyendrasana (Reclined Twist Pose). Repeat other side
42. Savasana

There are many senior yoga teachers who are female. This may not have been the case back in the '50s, but it is now. Many of these "master" teachers are American, too. When I worked at Kripalu, I came in contact with quite a lot of them (they seem to all make the Kripalu trip sooner or later). And, what I noticed, is that the male faculty that came through often brought their partner (and sometimes children) with them. Sometimes the partner was also a yoga teacher and would assist during the workshops. What I also noticed is that, 9 times out of 10, if the faculty member was a female, she came alone. I think of the senior female members of Kripalu's faculty. There are quite a few and they are almost all single.

A (male) teacher once told me that we can get farther on the "path" if we are childless. The thought being, if you devote your life to someone else, it can be hard to get terribly far in your own spiritual development. I'm young, I don't have kids, but I saw his point.

I wonder if all of these single ladies made a choice. If somewhere along the way they led the examined life and said, "I rather not, thank you." If they chose to live alone and have a more solitary life. Don't get me wrong: they have a huge and beautiful community in yoga. But, that is a different beast all together.

I wonder if all these single ladies did not make a choice. If partners weren't able to keep up or never tried. If yoga, like a career, came before family and creating a family of your own. If potential partners looked at the women and called them selfish or unwilling. That they never found someone with similar goals on a similar path.

Even in the blogging community, I am very aware of the yogini mamas (Hi, Heather and Nikki) and the vast majority who do not have children. There are a lot of partnerships and relationships, but not a lot of kids.

Before I make a large-scale essay out of it, maybe some feedback. Do you see this? Am I projecting? Should I write a list of famous and not-so-famous single yoginis as scientific proof?

Here's a sequence for ya', from my favorite sequencer, Maria Cristina.

Sri K. Pattabhi Jois (founder of Ashtanga yoga) once said "Do your practice and all is coming." I love this quote from him oh-so much. It speaks to the journey of bringing yoga into your life. You may start by simply wanting to be fit or feel better, but as you dive in you will discover the amazing perspective it brings to your life and the life of those around you. For me, daily asana not only makes my body feel better, but it enables me to be more present and mindful throughout my day. I think committing to a daily practice can be really intimidating. I had to let go of expectation (because I inevitable would let myself down) and decide each day I will integrate some sort of yoga into the day. Some days, I have a serious asana practice with all the bells & whistles, but other days my practice may only be a few poses and sitting focused on my breath for five minutes. Whatever it can be I let it be...without judgment and without expectation. More often than not, when I roll out that mat with the intention to stay 10 minutes I end up there for longer. It just feels so good. Like coming home after a long day.

For many people it is hard to think about adding yet another thing to their day. Here's a six week guide to integrate yoga into your life. If you teach, consider printing it out and having it available for your students. Something similar was passed along to me over ten years ago at one of my first yoga classes and helped me bring yoga into my life!

Week One

• Focus and become aware of your breath. Do you notice that you breathe differently during different situations?
• Breath deeply at lease three times a day for at least one minute each time.
• Sit cross legged on the floor as often as you can (or any other comfy way for your body to sit on the floor - use blankets or pillows to find comfort)

Week Two

• Practice a half Sun Salutation EVERY morning. Try for 3-5 of them, but one is better than none..remember we aren't judging!
• Give yourself a few minutes after you practice to rest on your back on the floor in Savasana.
• Do a twist on the floor EVERY night before bed. (hold one minute each side). Try Ardha Matsyendrasana.
• Continue to breath deeply at least 3 times a day.
• Continue to sit on the floor as often as you can.

Week Three

• Continue your daily half Sun Salutation EVERY morning.
• Add one backbend to your morning routine. Try Setu Bandha Sarvangasana/Bridge Pose and hold for 20-30 seconds.
• Add one forward bend to your morning practice. Try Janu Sirsasana or Head to Knee Pose (although..remember no judging - the head need not touch the knee!)
• Give yourself a few minutes after you practice to rest on your back on the floor in Savasana.
• Continue with your floor twist EVERY evening.
• Continue to sit on the floor comfortably as often as you can and breath deeply at least three times during each day!

Week Four

• Try bringing the full Sun Salutation into your morning. There are many different variations. Try this one.
• Continue one backward bending asana and one forward bending asana in your morning routine.
• Add an inversion to your morning or during the day when you need to refresher and some rejuvenation. I L-O-V-E Supta Viparita Karani or Legs up the Wall. It's my go to asana! Try holding for 3-5 minutes.
• Continue your floor twist each night before bed or integrate it into your morning practice after your inversion.
• Give yourself a few minutes after you practice to rest on your back on the floor in Savasana.
• Continue to sit on the floor comfortably as often as you can and breath deeply at least three times during each day!

Week Five

• Continue your FULL Sun Salutation each morning. As you become more and more familiar with the sequence begin listening to that inner teacher that is within all of us. If your body says..."ohhh - hold this place a bit longer" go for it! Or if some movement comes in that your body remembers from yoga class last week and you want to try it again - go for it! The mat is for exploring!
• Continue your backbend, forward bend, inversion, and twist every day.
• Lie in Savasana for a few moments before rolling up your mat!
• Try sitting quietly in the morning a the evening for five minutes and simply breathing. You can practice your daily deep breathing here or not. You may choose to simply watch the breath and observe. Set a timer if you have somewhere to be or feel nervous about the time. Savor.

Week Six

• Continue your morning routine of Sun Salutations, forward bend, backward bend, inversion and twist. Allow yourself to be an explorer on your mat. Try new poses or a new sequence (Emma and this website is a great resource!)
• Don't forget to allow a few minutes of yoga rest in Savasana before starting your day.
• Try alternate nostril breathing or Nahi Suddhi for 1 minute before your 5 minutes of quietly sitting.

I think the most important thing to remember when bringing yoga into your daily life is that it's ok to let your practice be simple if you have a busy day or feel overwhelmed AND it's a wonderful thing to listen to your body (and your inner light/teacher) and be an explorer on the mat. Do any of you have any suggestions about integrating an asana practice into your everyday?

I finally updated my schedule tab. Of course, as yoga teachers across the world know, we have a very "flexible" (cough) profession, in which schedules change with surprising alacrity. For now, however, I am working eight classes a week. I feel incredibly lucky to be able to teach as much as I do; although, of course, I would happily teach a couple more every week. Just one lady doing what she can to make yoga her primary profession.

As of now, not doing any privates, although I am definitely open to the idea. Maybe in the future!

Photos by Laurent Laveder. For more beautiful pictures of the moon, check out here. Thanks to Chris' mom and aunt for sending the initial images of these on to my email inbox.

Here's a moon sequence:

A few blogs these days are circulating a fill-in-the-blanks post. The last time I did something like this was in grade school. Except then it was email chains. There is something self-indulgent in them; my initial reaction wondered who would care about my answers. I, however, found myself enjoying reading Svasti and Rachel's enough that I thought it might be worth it. Either way, it's fun for me.

1. The most adventurous thing I’ve ever done is… Hitching a ride in Cuba. Alone. 
2. If I were a pair of shoes I would be… Something black or brown or some other dark shade. I can count the number of times I wear something with color in a week.
3. My preferred mode of digital communication is… email.
4. I feel happiest when… I feel appreciated.
5. A little dream I have for my life is to… write a book about yoga. Actually be able to make a living teaching.
6. The one modern convenience I could NOT do without is… The refrigerator 
7. Music, movies, TV or books: if I could only choose one to enjoy I would pick… books

OK. So maybe I'm not the most loquacious human being, but I tried.

1. Supine resting pose
2. Supine twist
3. Supine gentle back bend
4. Supine gentle hip opener
5. Seated
6. Seated pose to elongate spine
7. Seated side stretch
8. Seated leg stretch
9. Poses to transition to standing (x2)
10. Standing leg strengtheners (x4)
11. Standing back bend
12. Standing balancing series
13. Poses to transition to stomach (x2)
14. Stomach-down back-bending series
15. Come onto back
16. Supine spinal twist
17. Final relaxation

It's been a long day, and I have a bottle of Portuguese red wine waiting for me, so what's yoga for a long day you ask? It's a lazy blog writer posting a video sequence from YouTube and canning vegetables and peaches and drinking. That's yoga, sweetheart.

Thanks to all who responded about hyper-mobility. I wrote up a cheat sheet last night and gave it to her today. She was really psyched about it and kept the notes next to her during class. I learned a lot, too. Thanks again!

Here's a New York Times video-article about laughter yoga. Try and not laugh while you watch it. Actually, don't try... just laugh. It felt wonderful, even after only 3 minutes.

Ever tried laughter yoga?

Yesterday, a student came up to me after class with a question. She is a former ballerina and, accordingly, super flexible. She tries not to overdo it. What she was concerned about, though, was hyper-mobility/flexibility in her hips. After a class she took with me, and during other types of physical activity (long walks, for example) she feels a sharp pain in her right hip.

I didn't have time when we spoke to see some poses to figure out what might be up, but, my initial question is: is it even physically possible to be overly flexible in the hips? For example, you can hyperextend the knees and arms... but can you hyperextend the hip flexor? What could be going on here?

1. Begin on stomach 
2. Bhujangasana (Cobra Pose) 
3. Release  
4. Sphinx Pose 
5. Release 
6. Ardha Navasana (Half Boat Pose) Note: This is the version of boat that begins on the stomach 
7. Repeat other side 
8. Navasana   
9. Release 
10. Roll to seated   
11. Janu Sirsasana (Head to Knee Pose)  
12. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)  
13. Dandasana (Staff Pose) 
14. Repeat steps 2 and 3 on other side  
15. Upavistha Konasana (Seated Wide Angle Pose)
16. Supta Kapotanasana (Reclined Pigeon Pose)
17. Kapotanasana (Pigeon Pose)
18. Hanumanasana (Splits)
19. Adho Mukha Svanasana (Downward Facing Dog Pose)
20. Repeat steps 15-19 on other side 
21. Tadasana (Mountain Pose) 
22. Natarajasana (Dancer's Pose)
23. Allow torso to fall forward into Standing Splits
24. Step back to lunge
25. Vinyasa to Adho Mukha Svanasana
26. Repeat steps 21-25
27. Jump up to Handstand
28. Upavistha Paschimottanasana (Upward Forward Fold)
29. Roll back to Halasana (Plow Pose)
30. Matsyasana (Fish Pose)
31. Savasana