Monday, August 21, 2017

A few words on this total solar eclipse...

by Gina Caputo, Founder and Director of the Colorado School of Yoga

Bottom line is that I respect all attitudes, philosophies and approaches to today’s total solar eclipse. But here’s been my trajectory of thoughts around it:

1) News: "There will be a total solar eclipse on August 21, 2017 that you can view across much of the United States”
Me: “Oh.” Promptly leaves mind.

2) Husband: “Hey, there’s going to be a total solar eclipse on Monday, August 21, maybe we should plan a camping trip up to Wyoming to see it, since they are more in the direct path?”
Me: “Ok, wow, you’re kind of into this, why?”
Husband: “Well, it doesn’t happen too many times in a lifetime, I think it would be cool to see.”
Me: “Ok, then sure, I’m always game for camping.”

3) People: “Eclipse, eclipse, eclipse, eclipse!!”
Me: “Dang, people are crazy into this thing, why don’t I feel more excited?”

4) News: “If you don’t have appropriate eyewear to view the eclipse, your eyes will explode.”
Me: “Really? I don’t get how looking at the sun on an eclipse day is any worse than looking directly at the sun on any other day? Let me investigate...”
People: “It’s worse on this day because you can actually stare at the sun for a prolonged period, unlike on “regular” days and you have no pain receptors in your retinas so you won’t register when you’re doing damage.”
Me: “Ohhhh, got it. Special glasses are needed.”

5) Me: “Better pick up some of those special glasses STAT.”
Everyone: “Nope, we’re all out.” (repeat repeat repeat repeat repeat until I hate the eclipse)
One dude on street corner: “I’ve got several pairs of these $1.50 paper glasses for sale at $25/pop.”
Me: “That’s some entrepreneurial spirit boss but you’re SO not hooking me. Buhbye.”

6) Me: “Eff this eclipse. I don’t even care anymore and people have lost their minds and want a distraction from world affairs. I’ll just watch the NASA live stream on Apple TV.”
Me: “Will I regret this?”
Me: “I think I have FOMO.”
Me: Looking up how to make cereal box pinhole viewer thingee…
Me: “Babe, I’m going to Sprouts to buy 2 boxes of cereal, be right back.”

Most people I know seem to be super excited to see it, are taking off work, driving to Oregon, making a thing out of it! Yet, within the “traditional” yoga community, some are espousing the Vedic Astrology position that a total solar eclipse represents the ascendance of shadow energy and that one should fast during the eclipse and stay inside to meditate. Wow, those are some polar opposite approaches! This got me thinking more about this idea of the moon “covering” the sun and what it means to me...

I happen to love the moon. I’m a Cancer so the moon is my ruling “planet” and I’m rooting for the moon today (Go Team Moon!). And I think this is a day that the moon gets to take center stage for a change. It’s luminescence is more subtle than the sun and yet it is equally important to Earth (my opinion) and quite powerful - did you know its presence and distance from the Earth are what keeps us rotating as we are on our axis at a speed that sustains life? Yes indeed, without it’s presence, we’d be spinning in total chaos and none of the life the Sun makes possible could survive (Learned this on PBS’s Nova - so much good stuff btw). 

In Hatha Yoga and Tantra, the moon represents Ida Nadi and the aspects of receptivity, calm, nurturing, soothing, intuition, consciousness, the parasympathetic nervous system, right brain dominance, and the restorative practices and activities that sustain our capacity for action (solar!). So I’m choosing to look at this eclipse as a way of championing these qualities in the world in a time of chaos. Not to say "take no action", of course, but maybe this eclipse is a way to recognize that action (sun) is served by receptivity, open mindedness and curiosity (moon) too!

So in a few hours, you might just find me meditating outside with a box of cereal/pinhole camera stuck to my face. Followed by a nice, long savasana before I jump back into action. May this eclipse be everything you want it to be!

Not my dog, just found it online :)

Tuesday, August 15, 2017

Fake It 'Til You Make It...Really?

by Mary Taylor at

What's in a Pause? 

It's a sinking feeling; a thick wave of sludge-filled despair sweeping through your gut. The uneasy sense that maybe you've been duped; or worse yet, that you're fooling yourself. And you ask: Did enthusiasm, laziness, greed or maybe that extra cup of espresso cloud my thinking and carry me away into believing--and immediately posting--my reaction to the online gossip? Should I have been more mindful of the context and asked myself how I really knew what I thought to be true before hitting "post?" Did I check my motivation and scrutinize the story's sources? And what might the repercussions be? In this age of type now and think later, these are the kinds of questions that poke up their messy heads when we power down for the day.

The fast and furious online world is remarkably vast, open and beneficial, yet it is also an invitation to isolation, augmentations and distortions of mind, and inflation of the ego. It's a medium that feeds on the unsteadiness of mind and thrives on us keeping our citta vrittis alive, active and--worse yet--shared with any unsuspecting soul who happens to absentmindedly click on our latest musing. (Like this one.) Patanjali would roll over in his grave!

As if it weren't strange enough to find fragments of thought being pulled out of the sky to masquerade as relevant content, there is intentional misuse and deception that surfaces through this technology as well; online bullying, cruel pranks that prey on recipients' weaknesses and endless hackings designed to create chaos. 

Perhaps one of the most disturbing uses of the internet is what is now commonly accepted (if not venerated by some as fair play) as "fake news"--hoaxes, propaganda or disinformation used to deliberately fool others and drive traffic in one direction or another. It was, after all, President Trump's adviser, Kellyanne Conway who introduced the euphemism "alternative facts" to describe some of the fake news (like the Bowling Green Massacre) tossed out for the public to chew on--and get distracted by--just after the election so that stories of fake news impacting the election became less of a front page issue. The age-old magician's trick of drawing your attention to their right lapel pocket while slipping a coin down the sleeve of the left arm was the training ground for this kind of manipulative use of the internet. 

On one hand we could become enraged or bitter about the use and misuse of the medium and swear off the internet. But realistically that wouldn't do much except to isolate us in our own limited point of view. On the other hand, it is a really interesting time to develop our critical-thinking skills and to remember the value of satyam or truth--which might be just enough to pull us back into Patanjali's graces. It is, indeed, an age of immediacy where veneer can be valued more than the truth, where sensationalism, cynicism and daring sound bites take a front seat to reflection and dialogue. Yet that doesn't mean we all need to buy into that value system.

"A deliberate, momentary pause is all it takes to consider our intention, our motivation, our choice of language, the impact we might have and our interconnectedness."

Savoring the truth, which is enriched by the messiness and dirt that sometimes lies beneath the veneer, exposes the beauty and vividness of life. It brings us down to earth, and all it takes is a single out breath to sense into the unending support of the ground beneath us! From there we might imagine that if we had the time and inclination to run our palms along that very surface of the earth we stand on that we could connect with every other sentient being on this planet. Not as quickly as sending a Tweet but with a lot more feeling. A deliberate, momentary pause is all it takes to consider our intention, our motivation, our choice of language, the impact we might have and our interconnectedness. One breath cycle can point us in the direction of what’s right while a missed breath and an ignored sense of connection may lead us to create “fake news, fake fear, fake us.”

Truth resides in the subtle layers of our body, mind and being as part of the foundational structure of who we really are. Relying solely on our mind and its reactions, conclusions and constructs (which is what social media promotes) to offer to the world our ideas and facade of who we are can throw us into realms of confusion for lifetimes. 

Any idea leaves a residue and is part of the chain of being or of karma. Residue exists not only in our own experience but in the experience of others who come across what we've tossed out with care or carelessly as a matter of ego or deception. Encountering an abundance of unchecked "news" and ideas, your mind searches for connections and starts building a web of understanding to make sense of it all in order to steer you in a perceived correct direction. But when we don't take time to pause for reflection into the idea and to examine the deeper layers of mind or, better yet, drop into the sensation of mind merging with the body, then the web constructed by mind is likely to become tangled--one of torment, anxiety, confusion or complete imagination and delusion.

As yoga students and teachers, maybe we really can be flexible after all. Perhaps we can resist the pressure to put it out there quickly and in a form that is flashy, fun, daring or strategic simply to up our ratings. Rather than searching our endless stash of citta vrittis for a quip to make them all laugh, or flipping through photos to find the extreme posture we did that one time before we blew out our shoulder--secretly thinking this one time it might go viral--rather than that, perhaps we can just pause for a moment, feel our feet firmly planted on this sweet earth and smile. At the very least, if we're sincere and see the silliness of this medium maybe we can catch a good selfie of our serenity and fleeting subtle smile. Though of course we don't care. 

Please visit Richard Freeman & Mary Taylor's website for information on events, writings, recipes and more.

Thursday, May 25, 2017

Goat Yoga: Good or Baaaaaaad for the Industry?

by Gina Caputo, Director of the Colorado School of Yoga

In 2000, Malcolm Gladwell wrote a bestselling book called The Tipping Point, which he describes as "the moment of critical mass, the threshold, the boiling point". Welp, while I've felt myself bumping up against the yoga industry tipping point threshold for some time now, something about Goat Yoga pushed me right through it and I'm boiling.

It's not that I don't support goats. They're kind of amazing. They can learn their name and come when called, they're amazing climbers, they have freaky rectangular pupils, they have 4 stomachs and on a personal note, they are responsible for goat cheese, aka chevre. 😛 They're also playful, have a wild streak as baby goats (called kids), there's a breed that faints when stimulated and if you have food, they do not hesitate to come check it out, thoroughly (power stance required!). Goats are great.

So what's my problem? Well, I've been trying to make a career, a profession, out of being a teacher. And in particular, a teacher of a practice some might call spiritual. And however you describe it, it is a practice that has the power to deeply impact our lives, far beyond our physical bodies. I've poured the last 20 years of my life into the study and practice of yoga so that I may be a teacher of benefit. And for me, the main way the power of Yoga is accessed is via the transcendence of conditioned consciousness. And to even begin to explore our conditioned consciousness, we have to first train up our skills in awareness, focus and concentration on subtlety (ie: thoughts, feelings, values, intuition).

These days, those skills are rare. How often do we see people sitting at a meal together looking at their phones because the present is apparently too dull to focus on exclusively? When was the last time you felt you had someone's undivided attention? When was the last time you gave something your undivided attention instead of thinking about the best angle for the photo you'll take of your experience to share on social media? And I'm guilty of all of the above, which is why I'm so clear on the problem.

I hear ALL THE TIME about how people don't like meditating because "it's so hard". And any of us who have meditated know, the "hard" is just sitting with the fabric of your mind, in quietude and focus on it, without engaging with it. Exhausting in it's simplicity compared with being flooded with images and words and connections. Patanjali's 8-Limbed Path of Yoga describes this practice of focus or concentration as the 6th limb or dharana.

One thing I love about Patanjali's path is that it seems to be an accessible funnel made for humans living in the world. We start with the ethical practices to engage with each other, then move to the practices to regulate our physical bodies, our breath, our senses and then we finally get to tackle our conditioned minds. What this tells me is, its not easy given that there were 5 full limbs before it! This path gives us a "big picture" - a why for the asana we love.

What the hell does this have to do with goats? Simply put, Goat Yoga makes me feel like yoga is perceived as a joke. And by extension, that I am too. Goats aren't known for their tranquility. They're playful, mischievous and bold. Given that without goats we struggle to focus (with our own internal goats one could say), I fail to understand how adding actual goats to an already challenging internal practice makes any sense at all?!

"They're gimmicks and every single one of them provides distraction from your own inner landscape, they don't support inner focus."

Let's be honest. Goat Yoga and it's friends Beer Yoga (buuurrrppp), Llama Yoga (yes, real), Voga (fashion and yoga y'all!) and Noga (nude yoga of course) aren't about dharana. They're gimmicks and every single one of them provides distraction from your inner landscape, they don't support subtle inner focus. And they're embarrassing to some of us sincerely trying to help people liberate themselves from the suffering that conditioned consciousness often causes. And before you say "But it gets more people doing yoga!", just know that I get that. It gets people coming together and doing some poses and laughing and that is fantastic! But I don't see ANY of these classes with a Part 2 or a Next Level where these newbies who needed goats or beer to practice get to explore some of the deeper dimensions of the practice without the hook. Why not call them what they are and take Yoga out of it? Baby Goat Therapy! Happy Hour! Farming! Fashion Show! Naked Stretching! All those things sound great! Ok, actually, no naked stretching for me. But there ARE ways to make yoga more accessible without making a joke of it and adding distraction as a gimmick.

It gets really ridiculous when I think of other professions trying to do the same thing. Goat Accounting - meet with your tax advisor and a troop of baby goats, don't forget to laminate your 1099s in case they shit on the desk! Llama Lawyering - meet with our resident llama and then we'll write out your will together. Naked Healthcare - don't bother getting dressed to come for your check up - we didn't! 

It's hard to imagine these things happening because they are perceived as "real" professions. Teaching yoga is just a hobby, right? If we ever want to be respected, it's important that we use some discernment and consideration for how our actions may impact the rest of our industry. Perhaps I'm just naive in saying that since it often means saying no or pushing back for the greater good when the alternative is a momentary flush of students and cash. So what's the motivation? If you respect this practice and believe in it's worth, we could all stand to think about how our actions and presentation impact each other and all our students. When we glorify asana, we limit the power of the practice. When we are willing to do anything for free, we diminish the value of our teaching. When we use any means possible to get students in the door, we risk making a fool of the whole industry.

Let's come together and try harder to find ways to be of service that still highlight the value of transcending conditioned consciousness. Let's have fun together too! I'm driven to reliably resource people in working with the suffering that arises in all our lives. An afternoon playing with goats doesn't usually leave you with a reliable tool, just a temporary bit of joy. 

Now I'm gonna make like a goat and just bleat it,

Tuesday, May 9, 2017

If Integrity Falls In The Yoga Forest And Nobody Talks About It, Does It Make A Sound?

by guest blogger Taylor White Moffitt, LCSW, RYT 200

Life is so weird, don’t you think? We live in a world where every day we have a chance to “like” someone’s images, words or actions through social media. Our strange little view into people’s worlds, putting our rubber stamp of approval on their every move. As time goes forward Instagram, Facebook and Snap Chat get shinier and prettier. Especially as it comes to the world of Yoga.  Poses while balancing shots of tequila on ones’ head, a handstand in front of the Taj Mahal, bikini shots by the turquoise waters of someone holding eka pada galavasana while the water and sunlight splashes over them. 

Don’t get me wrong. I don’t oppose yoga poses or social media.  What I oppose is how often these pictures and posts don’t tell the whole story. They don’t speak to the truth that the yoga teacher at the front of the room just relapsed back into his alcohol or drug use.  They don’t speak to the truth that the student in the back row was injured last week in a pose that she didn’t know how to get in or out of. They don’t speak to the things that matter most—the ethical limbs of yoga and its practitioners upholding them.  If we yogis and the practices of yoga are to survive the intense pressure and growing pains yoga continues to move through, we must start seeing and speaking the whole truth.  The truth that covers topics such as some of the things we learned as teachers and then taught our students we now know were not safe or helpful for the body.  The truth that the blasting heat in the room and everyone’s joy around sweating like pigs was sometimes too much and it blew out some people’s adrenals.

The truth that there is dishonesty, insecurity and struggle in every yoga room, every day.

As a psychotherapist and someone who spends a lot of time in her head, I found yoga asana as a respite from my exhausting mind.  I could practice asana for 60 minutes and feel a reprieve from monkey mind (because unfortunately it is my circus and they are my monkeys).  Yet in addition to a reprieve I felt some serious shit getting stirred up. About who I was, what I stood for, how my actions were affecting me and others.  And yoga asked me to set that shit straight.  To take right action, to apologize, to mend my ways and commit to a new way of being that was already offered to me in Patanjali's Yoga Sutras, the yamas and niyamas, by everything that is yoga.

We are at a precipice in the yoga movement here in the United States. Shiny Instagram poses, clever “spiritual” slogans and memes, false promises by teachers, studios/schools training and churning out more technicians and teachers than ever before yet the integrity beneath us is shaking and crumbling as we keep stacking more of this falseness on top.  If we are honest it’s all of our responsibilities as to how we got here.  The lack of accountability for teachers and their growth process is modeled for students.  We have teachers lying, cheating, stealing and many who are ill prepared to stand in the space of 5-100 students and have the tools to teach a safe class while holding the space for all the shit this practice stirs up.  If we don’t start giving our teachers skills to do this, our students leave with more disillusionment, injury and confusion from the practice we love.

We have been complicit through collusion. If none of us speaks up about the student with anorexia who practices 2-3 times a day at 3 different studios then we all share the responsibility for not doing our part to truly support that student.  If we train teachers in a week or weekend and throw them in front of students without supervision, mentorship and more training we all share in the conspiracy of letting students think this is what yoga is.  When we see, hear or learn of studios, students or teachers breaking laws, taking shortcuts that puts the health and well being of its community in jeopardy we are cooperating in cheating the system, making sure no one wins.

This practice brought me home. Closer to my bones.  Closer to myself.  I call each of us to look at our practice and ask ourselves how we will take a stand. Not in righteousness or judgment, not in calling people or poses out but in calling people back in.  Calling us back to what the practice has to offer us: a physical place for our bodies to breathe and get strong, a spiritual path to wake up and see where we are out of alignment and a place in our communities where we hold each up from a place of kindness, honesty and integrity.  Without this willingness to get into action we abandon ourselves and even worse, we abandon the practice that is strong enough to hold us up.  And in the world we live in, we need more voices, more resistors, more people willing to speak up and stand up. I call on all of us to start a conversation about how we can do that together.

Taylor White Moffitt, is a psychotherapist of over 22 years, a yoga teacher and student for over 15, and a fallible human for about 47 years. Taylor owns a private therapy practice, teaches yoga and meditation publicly, privately, on retreats and with humor. Find her at

Friday, April 21, 2017

The Mountains Are Calling and We Must Act

by Eve-Lyn Hinckley, CSOY student
Original post on the Oxford University Press Blog

Muir knew that the wilds surrounding him not only fed his soul but sustain us all. Too many of our current elected officials have forgotten his lesson. They seek to sell off our public lands throughout my western home to view them as little more than sources of oil and gas, and to strip federal oversight that has kept these lands there for all of us, generation after generation.

Every time I watch my children run ahead in the mountains above my Colorado home I know why those public lands matter. My training in earth sciences only reinforced what’s always been personal. I’m a mother, a scientist, an educator, and like Muir of late, facing the call to fight for the treasures we all need.

Every year, I take more than my children to the lands around me. I take groups of undergraduate students out of the classroom and into the open spaces around the University of Colorado. I give them their assignment: observe the landscape closely and formulate a question, hypotheses.

Then I hand them shovels and bags and vials. I teach them how to collect soils, plants, water.

They work enthusiastically, even joyously. Then they take their labeled samples to the lab where those vials and bags become data points, data points become graphs, and graphs become the foundation for scientific narrative.

"I want my students to value the beauty of wild open spaces, to know why they matter. I want them to pass what they learn on to friends and family."

In telling a story of the landscape through data, my students follow their curiosity first and learn to think critically. And though they don’t know it, I am starting a movement in my classroom to encourage the growth of more keen observers who turn their knowledge into action.

I want my students to value the beauty of wild open spaces, to know why they matter. I want them to pass what they learn on to friends and family. And I want them to understand that the pressures Muir faced are even greater today, but that we can balance human needs while holding onto nature. But toss out the latter, and the former will begin to erode too.

The wild lands around us that purify our air and water keep us healthier each day even when we cannot be amidst them. According to Muir, the lands feed our souls, bond our families, and open our hearts. I cannot imagine a world where generations to come don’t know how it feels to wander into the wilds without another person in sight.

Now is a critical time to recall the legacy of John Muir: our public lands are not commodities to be bought and sold. They are not part of a real estate empire. They are as inalienable to our nation as the fundamental pillars of our constitution. We must commit to taking the long view and protect public lands, open and free.

One day my children will be grown and able to camp alone under a wide, starlit sky. I want them to know that this gift, initiated by Muir, was stewarded through the years. That I stood up for safeguarding the cool air, the towering trees, the shadowy canyon walls that surround them. And that millions of others did too.

Monday, April 10, 2017

Jai Hanuman - A Heroic Sequence To Ignite Your Devotion!

by Gina Caputo, founder and Director of the Colorado School of Yoga

For many of us, “the splits” is an elusive and desirable pose we start striving for from our first time on the mat. Like finally being able to touch our toes, the splits can feel like a valid way to measure our success and evolution on the mat. And in class, it’s one of the asanas that causes the most side to side glances amongst us! But the truth is, I was disappointed to discover on the day I finally touched down in splits, nothing big happened! No fireworks? No spontaneous insight? No shift in self-perception? Soon enough I realized that because I was only practicing the pose physically, it’s potential was still untouched! And it’s true power begins with it’s story...

In the Hindu pantheon of deities, Hanuman is one of the most celebrated and beloved of all. Known for his unwavering devotion and love to Rama, he is the consummate hero and the ideal devotee. Powered by his ardent devotion and bravery, Hanuman is able to achieve the impossible: take one giant leap across the ocean from India to Lanka, outwit hideous and clever demons of all sorts, shapeshift on demand and bring an entire mountain back to Ram in one hand. And when his reverence and love for Rama and Sita is challenged, he rips open his chest to expose them inside him, in the space of his very heart.

When you know Hanuman’s story and what fuels his heroics, “the splits” no longer feels like an adequate name for such a potent asana. HANUMANASANA is named for his impossible, fearless leap across the ocean and when we embody it with courage, devotion to living fully and undying love, we start to feel it’s energetic signature. And that’s when the magic happens - when it ceases to be about your hamstrings’ or hip flexors’ flexibility and becomes a whole body mudra, when you align yourself wholly with Hanuman’s devoted heart.

Hanuman Ki Jai!
You can either start this fun and invigorating practice with a few rounds of Namaskars or just dive right in!

Monkey Utkatasana Variation 3-5x
Like a monkey hanging from the vines, grab on and pulse with your breath. First sit in Utkatasana with your feet hip width apart and extended vine grabbing hands! On an inhale rise up a little, on your exhale sit deeper and repeat. Monkey faces and sounds encouraged.

Anjaneyasana Pulsation with Hanuman Kriya
After Monkey Utkatasana, fold forward and step back to downward dog. From there, step your right leg through to Anjaneyasana and enjoy some prana moving pulsations here! Anjaneyasana or Lunge was named after Hanuman’s mother whose name was Anjana (Anjaneya means son of Anjana). After pulsing 3x on your right leg, jump to switch your feet and pulse 3x on your left leg. Repeat this 3-5x each leg - JUMP SWITCH and smile a lot!

Monkey Utkatasana Variation 3-5x again!
After your last Jump Switch! in Anjaneyasana, step forward to Utkatasana again and finish off this heat building wave with your feet together, squeezing your inseams together to feel your leg power and then sweep your arms up on your inhale and back along your hips on your exhale. Huge breaths here and release anything left that might inhibit you from having fun with this. Repeat 3-5x!

A Hero’s Beginning
We’ll begin the next sequence at the top of the mat in Ardha Virasana or Half Hero. Hanuman is most certainly a hero and he is often depicted in this asana. Start with your left leg folded under you, your right leg bent in front of you. Take a moment and pause connecting with your own heroic heart and what you’re devoted to. From there plant your hands and free the leg under up to Standing Hanumanasana.

Step back from Standing Hanumanasana to a Virabhadrasana 2 base. As you sink in deeper to your powerful base, feel yourself being tested and respond with heroic, victorious breath. Stay here 5 or more breaths before straightening your front leg and extend out, out, out for Trikonasana. Here, feel that radiant quality of Hanuman. From here, rise to the challenge of shifting forward and lifting up into Ardha Chandrasana. Imagine that your extended leg is like Hanuman’s tail and really shine out through your heel. Open wide and be brave enough to maybe fall! Test your limits!

Step back from Ardha Chandrasana into Virabhadrasana 2. Then take both hands down and step back to plank. Enjoy a connecting vinyasa to take you back to Adho Mukha Svanasana. From there, step forward and kneel down into Ardha Virasana again but this time with your right leg folded under you and begin the sequence again, this time on the left!

The Next Leap

After you complete both sides, we’ll begin the next wave the same way. Pause in Ardha Virasana with your left leg folded under you and remind yourself of what you love the most. After a few contemplative breaths there, lift your left leg up into Standing Hanumanasana.

From there, step back into Anjaneyasana (Lunge). Feel your base! And from that strong and steady base, rise up into Crescent Pose. In Crescent we’ll ignite with a HA Kriya. On your inhale, extend your arms up overhead with your hands in fists like Hanuman’s mace and as you exhale, powerfully chant HA! as you pull your fists down. Then on your next inhale, extend your fists forward and as you exhale, chant HA! loudly as you pull them back in. Repeat this cycle up to 9x. Feel the mudra and hear your essential voice!

Son of Anjaneya
From here, slowly release your back knee down into Low Anjaneyasana and enjoy a hip flexor lengthening pulsation that feels a lot like cat/cow in low lunge. Start in low lunge. On your inhale, coil up, hollow out and press your belly away from your front thigh, on your exhale sink your hips down while you press your heart back and away from your front thigh. Ahhhhhhhhhh. Repeat 3-5x.

After pulsing in low lunge, take your elbow across for Parivritta Anjaneyasana (Prayer Twist). Either keep your back knee down or lift your mighty back leg! After 5 breaths there, untwist and release back into Ardha Hanumanasana (Half-Splits). On an inhale, lengthen out over your leg, on your exhale, bend your elbows to go deeper, try keeping your spine very straight and your heroic eyes slightly forward. Repeat that pulsation 3x and then enjoy 5 deep breaths in Ardha Hanumanasana.

From Ardha Hanumanasana, shift forward again to Low Anjaneyasana and then draw your front leg back to Plank. Enjoy a connecting vinyasa to take you back to Adho Mukha Svanasana. From there, step forward and kneel down into Ardha Virasana again but this time with your right leg folded under you and begin the sequence again, this time on the left!

Moment Of Truth!
We’ll begin our final wave just like before, dropping down into Hanuman’s most benevolent asana. Pause in Ardha Virasana with your left leg folded under you and this time connect with selfless service. How can you uniquely serve the people in your life and teach by example? After a few contemplative breaths there, lift your left leg up into Standing Hanumanasana.

From Standing Hanumanasana, step back into Low Anjaneyasana and shift back again into Ardha Hanumanasana. Feel free to explore any micro-movements that will help free up your hamstrings and calves. Begin to slide your front foot forward and edge your back foot back. Pause and remember it’s not just a fancy pose. Putting a block under each hand so that you can keep your hands alongside your hips will have you leaping across the ocean in no time. Blocks under your hands are Hanumanasana’s best friend, I promise! Let go of any attachment to outcome and pay close attention to sensation. Pause at your edge. Puff your heart forward like Hanuman and smile with the thought of your Beloved. Don’t just DO the pose, FEEL it!

After several magnificent breaths, shift yourself back to Ardha Hanumanasana.

From Ardha Hanumanasana, shift forward again to Low Anjaneyasana and then draw your front leg back to Plank. Enjoy a connecting vinyasa to take you back to Adho Mukha Svanasana. From there, step forward and kneel down into Ardha Virasana again but this time with your right leg folded under you and begin the sequence again, this time on the left!

After you enjoy the left side, come forward and all the way down onto your belly. Take anywhere from several breaths to several minutes in Pranamasana. Full prostration before that which you are most devoted to...

Let’s finish this off by coming onto your back for a playful Purna Chandrasana (Happy Baby). And like a monkey might, allow for any spontaneous movement to arise. This is all for you. Eventually, release your feet down, soles together into Supta Baddha Konasana. Place your left hand on your heart and your right hand on your belly simultaneously feeling your tender heart and the fire in your belly. Enjoy as long as you like and when you’re finally ready, unfurl into a blissful Savasana.

Gina’s passionate and inspirational style of teaching is a balanced fusion of informed, vinyasa flow yoga with attention to holistic alignment, personal evolution and humor called Integrated Vinyasa. Always with a nod to Hatha Yoga’s austere roots and intelligence, she feels its essential for our yoga practices to feel less like busy work and more like a powerful, embodied celebration. When she’s not teaching classes and teacher trainings in Boulder, she’s the Yogini On The Loose spreading the love far and wide.