My Easy Yoga class now ultra FREE: ShapeUpNYC

My Booma! Yoga is now being re-monikered to Easy Yoga. Yep, rather than "say it straight, then say it great" I'm going for "say it straight, then say it straighter."

I discovered last night that newbies and seniors are pretty close in their requirements ...

Apparently Doris, the Chelsea Parks and Rec mover and shaker, had spent the week strong-arming everyone able to bend at the waist to come to my class.

Bless her. I arrived to find the room already full, including the four kidz who stumbled in last week.

Most had never done yoga;  a handful had done "this much" - picture a raised thumb and forefinger pressed together.

Ages ranged from around 20, to an 83 year young gal who was game to try everything.

After teaching them a short dog and a simplified Vinyasa involving a short dog and a rock back to child's pose, the room was visibly sweating - who needs hot yoga?

"Never thought yoga was so hard!" cried a really athletic looking young man who had probably never had the occasion to stretch his hamstrings longer than necessary to press the accelerator or open lats beyond raising a beer.

I like to get students put their hands lightly on their hips to make a decent tuning of Warrior I, squaring the hips - pretend your elbows are two ears sticking out the side of your head - they should face the front, not the corner.

I also showed them how to fold the mat to keep it clean:

Fold in half like a book, the side that was facing up now on the inside. Fold in half than half again. Voila, the side that was on the floor is nowhere touching the inside.

See you in class - bend it or mend it!


Gal on Yoga

Helping NY Seniors: A little bit of yoga and one hot, cooked meal a day

"Lynette, tell them about your yoga class. LYNETTE'S GOING TO TELL YOU ABOUT YOGA!"

Yehudit is gathering people around one of the giant round tables in the cavernous community dining room. Some people aren't moving, so I won't get their attention. Most are already walking out the door. There's at least two generations of a Chinese family with a translator in front of me. Someone asks if I can speak Spanish.

"Sufficiente para sobrevivir," I answer.

I start to describe some simple movements and talk about Ujayi or "Darth Vadar" breathing.

"Slower," says Yehudit as we raise our arms above our heads.

I announce that we will be doing standing yoga in my class. I catch a glimpse of a Chinese gentleman in a wheelchair just as Yehudit says, "what about people who can't stand?"

"We'll be doing sitting postures as well," I say.

Thus began my induction to volunteering yoga at the Hudson Guild Senior Community Center.

For the past couple of years I've often walked past a recessed doorway with letters, darkened with street grit, saying COMMUNITY CENTER. The entrance is set back beneath a large, public housing block called the Fulton Houses, named after the artist and steamboat engineer Robert Fulton, and colloquially known as "The Projects".

Above:  Lunchtime at the Hudson Guild Senior Center - a much needed meal for some residents who come from as far as Queens.

Enroute to Chelsea Market I never thought to investigate until I googled the development online. I was looking for ways to put my Yoga certification into practise, and would often look up at these buildings, wondering if I could offer a class to the residents within. Yoga is an expensive activity in NYC - at $15-$18 a class, and with donation-only classes few and far between it's probably low on the list or priorities for even middle income people. This is where I felt I could be of service.

Venturing past those doors I discovered a fully functioning activity center run by the non-profit Hudson Guild, a 100-year old organization part funded by the city's program for the Aging, part by donations. The Guild serves over 100 free lunches to age 55+ seniors every day, and meals on wheels to a hundred more.

"Some come from as far as Queens", said Larry, a former travel trade publications writer who volunteers his time as a creative writing teacher. He contributes to a slate of activities offered each day - computers, crafts, tai chi, short trips and $2  theater tickets.

"The idea is to keep people engaged," says Group Services Manager Yehudit Moch, in an environment, as the literature says, of "dignity and respect".

Centers like this came about when, a few years ago, a survey revealed many seniors were starving, "eating dog food," said Larry. As a result, funding was set aside to create centers where seniors could at least get one square meal a day.


Left: Yehudit takes to the floor during lunch, dressed in her Chinese New Year outfit, serenaded by the Guild's singing group.

The menu itself is quite eclectic - a blue photocopied sheet lays out the month's offerings, ranging from Cajun fish to Asian stir fry, "each served with fresh fruit, juice and whole wheat bread."

"I'm the only volunteer that eats here every day," says Yehudit, tucking into the special Chinese New Year dish she organized especially for the occasion - complete with red envelopes containing a coupon for a free additional meal.

"I believe it's important to be seen to eat the food, so people know it's worthy of consumption."

Apparently the execution is not consistent, but it's balanced, solid and most of all, available. Citizens over 60 get the meal for free, 55+ are asked to donate a nominal $1 or so. She then took to the floor to tango with Robert, an actor, to the Casiotone vibes of the Singing Group.

"Not everyone likes our singing group," she whispered. But there they were, belting it out and refreshingly, not caring who didn't care for it.

The center is unquestionably modest. Reminiscent of a school, it has fluorescent cinderblock hallways and chipped painted doors with missing hooks and handles - a parallel universe to the luxe condos like the Caledonia around the corner, boasting a runway-sized lobby with sweeping sofas illuminated by groovy olde worlde Edison lightbulbs.

As I fumbled for the non-existent lock on the restroom door, I found myself wishing that the community would come in and sheetrock, paint, carpet, tile to make it the kind of place we'd all like to think was our reward for paying our taxes and making it this far in life.

While this is designated a "low income" center, other centers in the city are "middle income" or NORC, "Naturally Occurring Retirement Communities". That is, a specific apartment building, or a street of old single family homes, where residents have stayed and simply aged. The needs at these centers are different, says Yehudit. Low income seniors need food, middle income seniors may need services and meals on wheels. But everyone needs engagement, and to feel they belong.

I have no idea how successful I will be with my seniors yoga class, but I will start teaching at 1pm on Wednesday. It's not an ideal slot, being right after lunch, but Yehudit tells me new ideas must be introduced in the moment, when people are standing in front of you. They must be constantly reminded and encouraged, in a world where we worship a youth we all lose. For the past 10 years, my inspiration has been these people - Bike Friday Super Seniors - I want to bring a little of that energy to these people.

I am thrilled that Laughing Lotus (where, as a low-income resident by New York standards I've been taking community yoga classes), has jumped at my solicitation for used yoga mats - the senior center has none. Lotus' daily community class, where donations are given to a worthy cause, has been my inspiration.

I will now try to raise some funds to get blocks and blankets - if it's uncomfortable for young, able bodied people to touch the floor and pad their sit bones, you can imagine what it's like for seniors. Should you wish to donate, you can use PayPal to send it to galfromdownunder at gmail dot com. I will acknowledge your contribution here, and display a running total.

Thank you Laughing Lotus, and thank you Joschi Body Bodega for my Yoga teacher training - for the first time in a long time, I feel I have a way to be of service.

_____________________________________________________________________________

I'M BLOWN AWAY! This just in from Laughing Lotus Yoga Center, Chelsea, NYC:

Morning Lynette! We'd love to donate 12 mats for your group. How kind of you to donate your time and energy for them. I usually bundle 10 mats with a strap and suggest a car to pick them. Do you have a car? If not, I can bundle 6 together that can be carried ... Best, Joy

Muchisimas gracias, Laughing Lotus! My blog post about Laughing Lotus in 2008

Should you wish to donate to help me buy blankets and yoga blocks for the senior center, you can use PayPal to send it to galfromdownunder at gmail dot com. I'll gratefully acknowledge your contribution here, and keep a running total to keep everyone informed. I'm purposely keeping this request low key - I know that should you wish to donate, you will have read and appreciated this story.

Feb 18, 2010: Thank you Glenn Martin who donated $100. I'm on the phone to YogaDirect.com for 8 blocks and 2 blankets.

The Gal on Yoga 

The Gal's Yoga Blog

Downward Dog Days NYC: The Gongyo

Still on a a "transcendental tear" after my Yoga teacher training, last night's spiritual excursion was to a Gongyo - a formal chanting ceremony in the Nichiren Buddhism tradition, as practised by members of Soka Gakkai International.

Wiki oh wiki, what is Nichiren Buddhism?

Nichiren Buddhism focuses on the Lotus Sutra and a belief that all people have an innate Buddha nature, and are capable of attaining enlightenment in their present lifetime. Nichiren Buddhists believe that the spread of Nichiren's teachings and their effect on practitioners' lives will eventually bring about a peaceful, just, and prosperous society.

Sounds good to me!

I was first introduced to SGI by leadership coach and friend Chuck Craytor, an SGI devotee for over 20 years. I was mesmerized by the power of even a small roomful of people chanting the key mantra, or Daimoku: Nam-myoho-renge-kyo.

From Wiki: The basic practice of SGI members is based on faith, practice, and study. Faith entails chanting Nam-myoho-renge-kyo daily and reciting gongyo (the Expedient Means and Life Span Chapters of the Lotus Sutra). The duration of chanting tends to depend upon the individual member; typically it will start off minimal (5 to 10 minutes morning and evening), but long term practitioners frequently chant for at least half an hour or an hour morning and evening. Some members will occasionally chant daimoku tōsō ("chanting struggle"), which is extended chanting over several hours in a single day. ... As lay believers and engaged Buddhists, SGI members strive in their everyday lives to develop the ability to live with confidence, to create value in any circumstances and to contribute to the well-being of friends, family and community. The promotion of peace, culture and education is central to SGI's activities.

Applied Buddhism - what the world needs more of for sure. We arrived at the NY location at 7pm. You need to sign in with ID if you're not a member. Upstairs, a large room with rows of chairs face the alter or Gohonzon. There is a set half hour practice which follows a slim little volume you can buy for 75 cents called "The Liturgy of Nichiren Buddhism".

The procedure is this: first, a spirited recitation of the Lotus Sutra - a hypnotic poem in a kind of phonetic Japanese. Some know it completely off by heart, which isn't meant to be impressive to the casual observer but really knocks your socks off. Then there is some gonging, with silent prayers in between, followed by a truly frenzied repetition of the Daimoku. It's led by someone with a mike and will be as fast or slow as that person decides. In this case, the woman leading it would make a darn good fist of "Peter Piper picked a peck of pickled peppers". Indeed, the more frenzied the chant, the more emotion is generated and the deeper the effect, I'm told. During the chanting many people fondle a string of prayer beads.

You couldn't help but notice the extreme diversity of people sitting in the chant. There was truly no one main kind of "chanter". Half an hour passed quickly, and yet slowly; it is amazing what the brain does when it is forced to focus on one phrase. Time expanded, then contracted.

Afterwards, we peeked into some upstairs rooms where the sutra was being taught slowly for beginners by a man with a very strong Japanese accent - it required considerable meditation to work out what he was saying. Then we traipsed down to the bookshop and each bought a copy of the 75 cent liturgy and a CD to listen to how it should sound.

Gongyo has a completely different sound and feel to the melodic Kirtan. It's all good.

Hear the Gongyo for yourself:

Gongyo slow and steady

Gongyo fast and furious by Western Bhuddist monks

Tina Turner reciting the Lotus Sutra for Larry King - really impressive!

Downward Dog Days in NYC: My first Kirtan

This is NOT Obama, sorry. I think it's a photo of Swami Sivananda, founder of the Sivananda movement - from a postcard I bought at the shop. "Nothing is impossible to a person who practices concentration." Could have been said by Obama himself ...

If you've ever wondered where those Hari Krishnas disappear off to when they float down the road in their orange robes, their chants and bells fading into the distance ... I think I've sussed it out.

It would be a place like the Sivananda center, which in NYC, is actually a real live ashram tucked away in a row house, with resident Swami. Having recently completely a basic yoga teacher certification, I'm in the process of educating myself about as many different forms of yoga as possible - from the Friday night downward-dog-dating scene at some studios, to the fluorescent-lit gym drill to rubbing trunks with Ganesha himself - it's all good.

According to Google, Sivananda is a non-profit organization dedicated to spreading the teachings of Vedanta, which is based on the Upanishads, or the last of the Vedas, the four holiest books of the Hindu religion. This is already getting complicated - go wiki it yourself, but in essence, the idea is ...

1. Human nature is divine.
2. The aim of human life is to realize that human nature is divine.

Or, according to the Sivananda "About Us":

"Brahma Satyam. Jagat Mithya. Jivo Brahmaiva Na Parah."

which translates to:

God only is real. The world is unreal. The individual is none other than God.

I still don't quite get it, but then, we're talking thousands of years of tradition - these things take a while to sink in.

Back to the center. It's got a spiritual, peaceful vibe, and not at all intimidating, elitist or even scary as some might think whenever they see a flapping mandala under a stoop. It reminded of Vipassana or TM centers. There's a cute little shop selling yoga accoutrements and spiritual books at front, and a kitchen where they do $10 meals Mon, Tue and Sun at 7.30pm (you need to sign up).

The Kirtan, or rather, Satsang, is held every Wednesday deo 7-8:30pm and all are welcome.

On arrival, remove shoes, switch off cell, climb the steep stairs to a long, narrow, warmly lit room set up with cushions, mats, percussion instruments, and a chant book - though most attendees seem to know it off by heart.

There were just five guys present in a room of mainly women, who, as the Swami joked, "haven't been scared away." Swami himself is a 40-ish, shaved-headed, engaging male with a accent from Somewhere Over There. He plays a mean tamboura or sitar - I couldn't quite see, but it's the stringed instrument that produces that signature twangy accompaniment to Indian chanting.

I soon discovered - in a gentle way - you're not really supposed to wear tank tops (bare shoulders) like I and several other newbies did. The "dress modestly" edict means a t-shirt and cotton pants, not hot yoga camisoles and wet-look lycra leggings.

The kirtan starts with a round of OMs - maybe a dozen - like waves - very resonant and really set the tone. (Yoga teacher Shaun Granato once did a series of 'cascading' OMs in a class at Joschi that resembled this.)

The first half hour or so is silent meditation - challenging, because the car alarm outside went off and would not quit, though this added to the experience in a strange way.

Then, the singing and chanting "Hari Krishna" style began - from the book. Yes, I really felt like I was transported to the banks of the river Ganges. A sound that really envelops you. They say the quality of the OM (actually AUM with an emphasis on the M) varies with the state of mind of the individuals in the room.

Swami then does a reading - in this case it was about letting go, a popular theme that we never seem to quite master until we're 6 feet under.

More chanting and prayers from the book ensue, then someone brings a candle around, and you're supposed to fan the flame towards you with your hand. Being a newbie I stared at it rather lamely but appreciated the concept.

Lastly, a paper napkin is handed out to each person, and someone comes around with a small saucepan spooning some sweet grain thing resembling semolina and ghee sweetened with honey. This, Google tells me, is called a prasad. I have to say it was delicious - must get the recipe :o)

So now I know where Joschi teacher DonnaLynn got her final chant from - and what it means.

Sivananda's printed catalogues show that have an ashram in the Catskills where they conduct an utterly mind boggling array of courses - everything from permaculture (featuring the original Australian founders of the movement) to 5-day yoga retreats, cooking classes, stress management to their own on-site yoga teacher training. There's a pretty ritzy one on Paradise Island in the Bahamas, with, strangely, a 'beautiful person' shot that looks like it was lifted from an Armani Xchange ad, on the cover.

Tonight I'm going to experience the Gongyo at the Soku Gakkai institute with my fellow graduate trainees. I'll get enlightened yet ...

UPDATE: I took advantage of the free first Open yoga class at 4pm. It's a long hour and a half, beginning with some serious pranayama (breathing) including holding one's breath for 30, 60 and then 75 seconds - some serious oxygen exchange going on there!
The poses begine with a simple Sun Salutation repeated a dozen times, then a meditative progression through 12 basic postures, starting - rather than ending - with headstand. Then there's shoulder stand, plough, bridge, staff pose, seated forward bend with leg bent (janu sirsasana), crow, and triangle pose (trikonasana). The emphasis is slow, retention of the pose. This is Hatha, rather than Vinyasa yoga. There's quite a good discussion of the differences here.

Downward Dog Days NYC: Now a certified yoga teacher

Fun and games with partner yoga - teacher Michael Kersten shows me a basic Cir du Soleil move

Pictured above: Spring 2009 graduates. Spot the Galfromdownunder doing the easy pose - Navasana.

Three grueling months are finally done and dusted - I'm now a 200-hour certified Vinyasa yoga teacher, according to the certificate that now sits on top of a pile of books including anatomy, The Bhagavad Gita, the Sutras, and a very thick training manual from Joschi Yoga Institute, NYC.

No longer can I make half-baked Downward Facing Dogs with my knees on the ground begging like Fido. Why didn't anyone ever correct me in the past? There's nothing like a formalized course to set you straight on misconceptions you might have had for years.

The course was big on anatomy, as Joschi, the head yogi, is a certified authority in that subject, along with psychology, dance, and other related fields. He and business partner Monika run a tight ship; there's no woo-woo laxness about the course. You invested hard earned money into educating yourself, they make sure you stand in Tadasana and deliver. They showed us that a knowledge of anatomy is really valuable in a movement-based yoga style such as Vinyasa - all those rotator cuff injuries might be avoided if you knew how vulnerable the shoulder really is - just four little muscles that guide the ball and socket around like a golf ball on a tee ... and twingy backs might be helped if you simply sucked your tummy in and your tail under "like a panini". Especially "when waiting on the platform of the subway" says Joschi. And roll those shoulders BACK!


Testing out my Yoga for Cyclists class in Georgia - more pictures of this.
Comment from Sharon Sussman, retired orthopedic surgeon and one of my Bike Friday customers: Right under "roll those shoulders BACK" was a photo of your cyclist class with a profile of someone who was definitely not rolling them back (the guy in the white shirt) and I realized that right there is a big issue for cyclists. Almost everyone except very upright tourists, mountain bikers and 'bent riders ride in a forward-folded position with their necks extended. Shoulders back, chin level is the antidote for that.


Despite my job as a card-carrying Customer Evangelist where I speak in front of crowds for a crust, I experienced an interesting form of stage fright when it came to the earlier teaching exercises. Meticulously (overprepared) sequences seemed to clean evaporate from my head when under the spotlight. This reminds us how important it is to "break up the concrete" and stick one's neck (keeping it in line with the spine) outside one's comfort zone. "It takes a while to find your rhythm and flow," said Randi Zinn, a brilliant young teacher who inspired me to get certified in the first place. "Get up, dust off, start over." Like, "before yoga course, chop wood, carry water. After yoga course, chop wood, carry water" - except I'll upgrade my Wal*Mart axe and bucket. I shall persevere "like a king on a throne with a broken heart," as Sutras teacher Michael Kersten instructed us. Yes, you're treated to many useful, spiritual gems too.

My focus will be teaching vinyasa yoga to beginners and cyclists. Non-cyclists will benefit also - my studies reveal that so many of our activities are done in a 1-dimensional, front-to-back plane - walking, hiking, swimming, typing, driving, eating pasta, hitting the HD TV remote control, extreme knitting - probably because our eyes are on the front of our heads. It's all closed-shoulder, closed hip movement. We don't often crab sideways - dancers or skaters are blessed with that whole body extension and flexion. 1-D movement leads to misalignment, as I showed ad nauseum in my Andy Pruitt Bike Fit multimedia. I hope my class will be a beneficial complement to a spin class.

Cycling is on the increase - and as we get older and stiffer we need to stay flexible. Flexible body, flexible mind ... most of my customers are 55 and over, because most people can ride a small wheeled bike - til the day you pedal into that last great rest stop in the sky. See my unfettered opinion on people who are marginalized by society.

Stand by ... in a good Tadasana, of course!

A fun interlude - teacher Sarah Coleman shows us some partner yoga - better than marriage counselling.