Namaste!
Great class tonight! Brief Review for home time yoga practice!
We started with standing poses; first tuning into our feet, and observing how our posture is impacted by changing where we focus our contact with the mat. Example, standing on the right half of both feet, then left; into the heels, then into the ball and toes.
Then we began standing warm up stretches... first reaching for the ceiling and stretching one side of the body and alternating sides, and then both arms reaching high! Coming down from lengthening the body, we flexed into forward fold, held for several breaths. Next, we rolled up to standing position, drawing the hands up the anterior legs, abdomen, chest, head and to the sky again. We repeated this several times, forward fold and rolling up. limbering the spine....
Next we began side bending routine. Right hand along your right thigh, Begin side-bending to the right, avoiding rotation of the hips; now take the left hand up towards the sky, perpendicular to the floor. Hold for several breaths.. Come up slowly. And repeat on the other side.
Now repeat the above, but instead of maintaining the upper arm at 180degrees toward the ceiling, allow the upper arm to move past the midline toward the opposite ear that you are side-bending away from. Hold for several breaths and then do on the other side.
Next, we moved into rotational twists. Again, standing tall, arms at shoulder height extended out to your sides, then twist to one side, pause, look over the back hand, breathe, then turn head toward forward hand; return head toward back hand and rotate forward to neutral.. Maintaining the hand and arms at shoulder heights, now rotate in the other direction, and keep your eyes with the arm moving backward, pause; and breathe. Now, turn head forward, maintaining arms outreached. Then, turn head back towards backward hand, and rotate the whole body forward again.
AH, now time for backward bending with arms extended upward palms facing each other. Hold and breath, lengthening your spine.. Now, rotate the hips to the left, rotating the whole body from waist up, maintaining the back ward bend. After a few breaths come forward again and when ready rotate to the other side, again maintaining backward bend. Then, bringing the hips forward, come upright; stretching forward towards the ceiling. Interlacing the fingers, turn the palms towards the ceiling, and rotate to one side and then the other.
turning the palms downward towards the floor, bring the hands down onto the top of our head. Sidebend the left elbow to your left; then side bend to the right. Repeat a few times on each side.
Next time when you get to the gentle edge of the left sidebend, add twist to the left posteriorly, Come out of the rotation and then out of the sidebending and try repeating this on the other side.
Return to mid line, fold forward in flexion again and breath, observing how much ease you feel compared to the beginning of this routine. Bending your knees, lower your seat towards the floor; then straighten your legs, bringing forehead to the knees. Repeat, three to four times.
Transitioning now to high lunge with right foot by your right hand on the mat, knee bent, let your left leg go straight back towards the wall behind you on the mat. Lowering your seat and raise your head high. Hold for several breaths, then bring your left foot forward, into forward fold again.. Now repeat the lunge on the left side, with left foot next to the left hand, the right straight leg stretched behind you toward the wall behind you...
Lets transition now into pigeon pose, one one side first upper pigeon for 3-5 minutes and then go down into lower pigeon for several minutes... Ready to repeat on the other side? Go for it, be gentle with yourself but deep in your practice.
Try to leave time for you to do a final relaxation before you finish your yoga routine. Enjoy a brief inventory of your body, releasing, relaxing and breathing.
Enjoy!
Yusuf Quddus Erskine DO
Monday, March 11, 2013
Monday, July 16, 2012
Namaste!
Wow! It is hard to believe that i have not posted a blog since March! My own healing journey required turning within . With an intent to not over extend myself, the blog postings were part of the contraction, in reducing my work load.
ONE YOGA continues on Monday night's in Sebastopol, at Devi Yoga Center, starting at 7:15pm.
In the last couple of months, i have been focusing the ONE YOGA classes to promote neurological health; sharing a variety of breath techniques, spinal fluidity stretches, and promotion of fluidic health
.
I am recalling when I first started practicing yoga, 40 years ago! It was a similar transformational time in my life. Leaving college at the end of my sophomore year, I was inspired to move to 'the land,' co-founding a commune, and exploring the path of health- physical, emotional, psychological,communal, and spiritual.
This was a time of tremendous growth as i explored improving my health and the health of the community, by incorporating vegetarian cooking, organic gardening, chopping wood, baking bread; practicing good karma and taking on health and consciousness skills including daily hatha yoga, meditation, inter-religious dialogue, and the study of local flora with special interest in healing plants and herbs. Oh yes, i also took up recorder!
This is an interesting time in our lives; whether we pay attention to it or not, we are all aging! I am very confident of the importance of regular physical activity and the tremendous benefit that we can gain from the practice of conscious yoga! I invite you to drop in for a class or two during this summer season of One Yoga!
Best wishes for you,
Yusuf Quddus Erskine DO
Wow! It is hard to believe that i have not posted a blog since March! My own healing journey required turning within . With an intent to not over extend myself, the blog postings were part of the contraction, in reducing my work load.
ONE YOGA continues on Monday night's in Sebastopol, at Devi Yoga Center, starting at 7:15pm.
In the last couple of months, i have been focusing the ONE YOGA classes to promote neurological health; sharing a variety of breath techniques, spinal fluidity stretches, and promotion of fluidic health
.
I am recalling when I first started practicing yoga, 40 years ago! It was a similar transformational time in my life. Leaving college at the end of my sophomore year, I was inspired to move to 'the land,' co-founding a commune, and exploring the path of health- physical, emotional, psychological,communal, and spiritual.
This was a time of tremendous growth as i explored improving my health and the health of the community, by incorporating vegetarian cooking, organic gardening, chopping wood, baking bread; practicing good karma and taking on health and consciousness skills including daily hatha yoga, meditation, inter-religious dialogue, and the study of local flora with special interest in healing plants and herbs. Oh yes, i also took up recorder!
This is an interesting time in our lives; whether we pay attention to it or not, we are all aging! I am very confident of the importance of regular physical activity and the tremendous benefit that we can gain from the practice of conscious yoga! I invite you to drop in for a class or two during this summer season of One Yoga!
Best wishes for you,
Yusuf Quddus Erskine DO
Monday, March 12, 2012
ONE YOGA 3/12/2012
Namaste!
Tonight we further explored fluid-ic movement.
After standing warm-ups, involved with stretching, lengthening and connecting with the earth below and the heavens above, we progressed to slow oscillating flexions toward the floor in front of us and then rolling up to upright standing and allowing in the subsequent exhalation, an gentle backward bend (extension). Expanding beyond this basic frame of flexion / extension, we allowed the hips to rotate to one side and the other and explored pendulum like movements.
Preceding beyond the warmups, relying upon the foundation of classic yoga stretches, we moved around, through, in and out of a few classic poses, rather than holding them as 'completed statements'. Utilizing the water breath, (in through the nose and out through the mouth), we moved using two primary patterns:
circles and pendulums.
For example, about half way through the class, we came onto our abdomens and worked around the template of the COBRA, unwinding through space, inner and outer.
1. classic cobra, with a rise and a descent;
2. continuing with cobra but adding movement away from the mid-line and towards;
3. pendulum through the cobra, inhaling on the way up, breathing through the nose, and exhaling through open mouth, as we descended towards the floor;exploring 180 degrees of space in front of us.
4. Progressing from pendulum into circular motions, around the fulcrum of the cobra pose. Inhaling through the nose on the way up, activating, an impulse of your will lifting..... then exhaling, through the mouth, surrendering to the exhale, flow, wave following the wave move through the continuum of your being.
Similar explorations were experienced building on Cat tilt pose, table pose and cow pose; adding side-bending away and towards the spine and rotations around the spinal axis.
Then, lying onto our backs on our mats, with knees bent,, arms out at shoulders height, and the addition of some background soothing music, again incorporating the water breath, we explored a more classic continuum 'dive', allowing our knees and legs to explore the space within and without and progressively incorporating more of the totality of our body into a pendulum like wave through the body; continuing until arms and shoulders were participating as well. Allowing the breath to take us into a deeper appreciation of the inner space within us, we explored the totality of our bodies, as if the skin of our bodies is like the canvas of a tent, and we feel the total volume of our beings. Participants were encouraged to explore areas within the total volume where they felt density or dampening and allowed the breath to diffuse freely through the totality!
Lastly, a classic final relaxation, with optional inner inventory scan from toes to scalp. 7 minutes of interior repose!
Greetings to you all. Love to hear your comments!
Yusuf Quddus Erskine DO
Tonight we further explored fluid-ic movement.
After standing warm-ups, involved with stretching, lengthening and connecting with the earth below and the heavens above, we progressed to slow oscillating flexions toward the floor in front of us and then rolling up to upright standing and allowing in the subsequent exhalation, an gentle backward bend (extension). Expanding beyond this basic frame of flexion / extension, we allowed the hips to rotate to one side and the other and explored pendulum like movements.
Preceding beyond the warmups, relying upon the foundation of classic yoga stretches, we moved around, through, in and out of a few classic poses, rather than holding them as 'completed statements'. Utilizing the water breath, (in through the nose and out through the mouth), we moved using two primary patterns:
circles and pendulums.
For example, about half way through the class, we came onto our abdomens and worked around the template of the COBRA, unwinding through space, inner and outer.
1. classic cobra, with a rise and a descent;
2. continuing with cobra but adding movement away from the mid-line and towards;
3. pendulum through the cobra, inhaling on the way up, breathing through the nose, and exhaling through open mouth, as we descended towards the floor;exploring 180 degrees of space in front of us.
4. Progressing from pendulum into circular motions, around the fulcrum of the cobra pose. Inhaling through the nose on the way up, activating, an impulse of your will lifting..... then exhaling, through the mouth, surrendering to the exhale, flow, wave following the wave move through the continuum of your being.
Similar explorations were experienced building on Cat tilt pose, table pose and cow pose; adding side-bending away and towards the spine and rotations around the spinal axis.
Then, lying onto our backs on our mats, with knees bent,, arms out at shoulders height, and the addition of some background soothing music, again incorporating the water breath, we explored a more classic continuum 'dive', allowing our knees and legs to explore the space within and without and progressively incorporating more of the totality of our body into a pendulum like wave through the body; continuing until arms and shoulders were participating as well. Allowing the breath to take us into a deeper appreciation of the inner space within us, we explored the totality of our bodies, as if the skin of our bodies is like the canvas of a tent, and we feel the total volume of our beings. Participants were encouraged to explore areas within the total volume where they felt density or dampening and allowed the breath to diffuse freely through the totality!
Lastly, a classic final relaxation, with optional inner inventory scan from toes to scalp. 7 minutes of interior repose!
Greetings to you all. Love to hear your comments!
Yusuf Quddus Erskine DO
Monday, March 5, 2012
ONE YOGA with Yusuf Quddus Erskine 3-5-2012
March 5, 2012 ONE YOGA Class Synopsis Class 2, Series 2, 2012
Namaste! We began with the Buddha breath, 4-7-8. sitting in a comfortable upright position.
Tonight, we really worked deeply with Forward folds! But, to be able to go deeply into these folds, we started with opening up the hips, knees and feet with progressive stretches, softening and lubricating the main joints of the body .
Hip openers, knee openers ( have you answered the phone?) prepared us for deeper forwards folding of our bodies.. Within the forward fold, we explored rotation and sidebending of the upper body, flowing with the breath, in pendulum like motions. While stretching forward over one straighten leg and the other leg bent and that foot resting on top of the straight thigh, we stretched forward with the straight arms, along side our ears. Then we explore left rotation and left sidebending followed by right rotation and right sidebending. Changing the leg positions ( mirror image) we then repeated the forward fold and oscillating rotations and sidebending opening within the forward fold!
Balance is always in my mind! So after this deep opening forward fold, we placed our bolsters behind us,with the long axis of the bolster mimicking our long spines! Then we rolled down onto the bolsters, with the short side of the bolster snugged up to our lumbar-sacral junction. And breathed deeply, balanced breathing, and allowed our bodies to open up with extension of the lumbar spine.
After thoroughly softening into the bolsters, we began to oscillate with the breath, turning the head to one side, allowing the shoulder blades to snug into the bolster. After a breath or two, returning to the midline, only to then explore the opposite head rotation. Explore different places within the arcs of these rotations of the head and play with sidebending into and out of the points in the arc that you feel drawn to experience!
Then, we explored Opening the hips and the shoulders with large circular motions of one extremity at a time.
Unwound, we began to settle into a final relaxation; allowing subtle nodding of the head to occur with the breath if further movement was felt appropriate individually. Coming into stillness, into inner and outer peace.
When it is time to come out of the final relaxation pose, tonight, we closed with the breath that we started the evening with 4-7-8, which i refer to as the Buddha breath. (see prior blogs for more details of how to do the 4-7-8 breath) promoting Autonomic Nervous System balancing.
Enjoy!
Yusuf Quddus Erskine DO
Namaste! We began with the Buddha breath, 4-7-8. sitting in a comfortable upright position.
Tonight, we really worked deeply with Forward folds! But, to be able to go deeply into these folds, we started with opening up the hips, knees and feet with progressive stretches, softening and lubricating the main joints of the body .
Hip openers, knee openers ( have you answered the phone?) prepared us for deeper forwards folding of our bodies.. Within the forward fold, we explored rotation and sidebending of the upper body, flowing with the breath, in pendulum like motions. While stretching forward over one straighten leg and the other leg bent and that foot resting on top of the straight thigh, we stretched forward with the straight arms, along side our ears. Then we explore left rotation and left sidebending followed by right rotation and right sidebending. Changing the leg positions ( mirror image) we then repeated the forward fold and oscillating rotations and sidebending opening within the forward fold!
Balance is always in my mind! So after this deep opening forward fold, we placed our bolsters behind us,with the long axis of the bolster mimicking our long spines! Then we rolled down onto the bolsters, with the short side of the bolster snugged up to our lumbar-sacral junction. And breathed deeply, balanced breathing, and allowed our bodies to open up with extension of the lumbar spine.
After thoroughly softening into the bolsters, we began to oscillate with the breath, turning the head to one side, allowing the shoulder blades to snug into the bolster. After a breath or two, returning to the midline, only to then explore the opposite head rotation. Explore different places within the arcs of these rotations of the head and play with sidebending into and out of the points in the arc that you feel drawn to experience!
Then, we explored Opening the hips and the shoulders with large circular motions of one extremity at a time.
Unwound, we began to settle into a final relaxation; allowing subtle nodding of the head to occur with the breath if further movement was felt appropriate individually. Coming into stillness, into inner and outer peace.
When it is time to come out of the final relaxation pose, tonight, we closed with the breath that we started the evening with 4-7-8, which i refer to as the Buddha breath. (see prior blogs for more details of how to do the 4-7-8 breath) promoting Autonomic Nervous System balancing.
Enjoy!
Yusuf Quddus Erskine DO
Monday, February 27, 2012
Feb 27, 2012 ONE YOGA CLASS
February 27, 2012 - Class one of Series Two : ONE YOGA with Yusuf Quddus Erskine DO
Tonight, we started the series with an exploration of our FLUIDIC bodies. Drawing on the Water Element Breath, (inhaling through the nostrils and exhaling through rounded open lips); we began exploring freedom of movement from within, which we can access when we identify with our fluidic bodies. In contrast to traditional yoga movements which often have a distinct linear quality and in which an endpoint is achieved and maintained for several moments, with this fluidic (Continuum movement inspired ) bodily expression, we explore deeply the fluidic qualities of movement within our bodies.
After comfortably entering into this zone of fluidic awareness, we began to explore pendulum movements through the movement of the head and upper back; exploring the area within and around the body radiating from the neck's vertebral column. Image the circumference which would be drawn by the chin if we completed a wide circular movement of the neck. Now, that this circle has been drawn, envision 360 points along the circumference of this circle. Furthermore, see the area of the circle as comprising of four quadrants. Explore pendulum movements through these four quadrants starting in one quadrant for example left anterior quadrant and move in a pendulum like flow through the left and then right anterior quadrants and explore the right posterior quadrant, finding a resting point with the back of your head on the circumference. After pausing, begin to move like a pendulum in the opposite direction, from right posterior to right anterior through to left anterior quadrant but pausing at a different point on the circumference then where you initially started.
Explore further pendulum movements, going with the flow, incorporating rotational and side-bending motions as you move your head and neck. Pausing intermittently to feel a pause and await the wave within to move in a graceful unwind.
When ready, expand your reference point from within the neck area to include the upper thorax, especially between the shoulder blades. Allow your body to flex and extend, forward and backward as you further explore pendulum movements. Continue to explore making contact with the circumference projected around your body.
When you start to feel it is time to come back to center, take your time, continuing with the water breath, to move through your center and pendulum until you feel at ease and still within your center.
Breath!
Tonight, we started the series with an exploration of our FLUIDIC bodies. Drawing on the Water Element Breath, (inhaling through the nostrils and exhaling through rounded open lips); we began exploring freedom of movement from within, which we can access when we identify with our fluidic bodies. In contrast to traditional yoga movements which often have a distinct linear quality and in which an endpoint is achieved and maintained for several moments, with this fluidic (Continuum movement inspired ) bodily expression, we explore deeply the fluidic qualities of movement within our bodies.
After comfortably entering into this zone of fluidic awareness, we began to explore pendulum movements through the movement of the head and upper back; exploring the area within and around the body radiating from the neck's vertebral column. Image the circumference which would be drawn by the chin if we completed a wide circular movement of the neck. Now, that this circle has been drawn, envision 360 points along the circumference of this circle. Furthermore, see the area of the circle as comprising of four quadrants. Explore pendulum movements through these four quadrants starting in one quadrant for example left anterior quadrant and move in a pendulum like flow through the left and then right anterior quadrants and explore the right posterior quadrant, finding a resting point with the back of your head on the circumference. After pausing, begin to move like a pendulum in the opposite direction, from right posterior to right anterior through to left anterior quadrant but pausing at a different point on the circumference then where you initially started.
Explore further pendulum movements, going with the flow, incorporating rotational and side-bending motions as you move your head and neck. Pausing intermittently to feel a pause and await the wave within to move in a graceful unwind.
When ready, expand your reference point from within the neck area to include the upper thorax, especially between the shoulder blades. Allow your body to flex and extend, forward and backward as you further explore pendulum movements. Continue to explore making contact with the circumference projected around your body.
When you start to feel it is time to come back to center, take your time, continuing with the water breath, to move through your center and pendulum until you feel at ease and still within your center.
Breath!
Monday, February 20, 2012
It was a great class to end the first series of 2012. New series starting next Monday. Great time to come into our class energy. We started tonight standing, stretching, opening and unwinding, a pre- Sun Salutation warm up. A handout was given to help participants do the SUN SALUTATION at home! We worked from the head downward, through neck, shoulder, upper back, lower back, pelvis and legs.
We explored Triangle pose and Warrior.
Some of the basic components of Continuum movement were explored, open awareness, whole body fluidic experience, breath work and introduction of wave movement into the fluidic body.
Then a great Final Relaxation, several class members spent a few minutes in snore zone!
Finished with a round of 4-7-8 breaths. Great momentum to move into the next series. Hope to see you soon!
Yusuf Erskine DO
We explored Triangle pose and Warrior.
Some of the basic components of Continuum movement were explored, open awareness, whole body fluidic experience, breath work and introduction of wave movement into the fluidic body.
Then a great Final Relaxation, several class members spent a few minutes in snore zone!
Finished with a round of 4-7-8 breaths. Great momentum to move into the next series. Hope to see you soon!
Yusuf Erskine DO
Monday, February 6, 2012
Tonight, we explored in depth - standing structural side-bending and rotation. Essentially, we worked from a regional perspective, starting with the cervicals, then upper thorax, progressing downward to middle and low thorax, and continuing down to lumbar and sacrum. Of course we recruited the upper limbs and the legs to enhance our flexibility. After working regionally, we moved more globally into Surya Namastar or the Sun Salutation! Continuing to work the regions as we moved the whole body.
After our Sun Salutation circuit, we did some neck rolls while seated in a comfortable cross legged position, then recruited the whole body with deeper circular movements encouraging head toward one knee and circling toward the other knee and then rising up and circling around toward the other knee.
We transitioned to final relaxation with practicing the Buddha Breath sequence 5-9-10. ( see prior blogs for more thorough description). Then we dove into a pleasant 5 minute final relaxation dive into repose.
Try this Buddha Breath and Final relaxation practice at home. It takes less than 5 minutes...
Good health to you!
Yusuf Quddus Erskine DO
After our Sun Salutation circuit, we did some neck rolls while seated in a comfortable cross legged position, then recruited the whole body with deeper circular movements encouraging head toward one knee and circling toward the other knee and then rising up and circling around toward the other knee.
We transitioned to final relaxation with practicing the Buddha Breath sequence 5-9-10. ( see prior blogs for more thorough description). Then we dove into a pleasant 5 minute final relaxation dive into repose.
Try this Buddha Breath and Final relaxation practice at home. It takes less than 5 minutes...
Good health to you!
Yusuf Quddus Erskine DO
Monday, January 16, 2012
January 16, 2012
ONE YOGA with Yusuf-Quddus Erskine DO
Tonight's class began with me sharing a few thoughts about the recent NY Times article on Yoga (Jan 8) which has quite a few people agitated. It is a delusion to think that Yoga is uniquely 'protected' from the risk of injury. I think with the publishing of this article, it is a good moment to remember that Yoga is about yoking, or integrating body, mind, spirit; it is about being fully present in your body, opening your being and the practice of balancing strength and flexibility. The article attempts to bust the notion that you can do yoga and not be concerned about injures. It especially, focuses on yoga classes, with examples of teachers prodding, pushing or overextending students resulting in injuries, some which have been permanent.
When doing yoga, truly doing yoga, I have always encouraged students to tune within, to find an interior point of reference, observing locally and at the same time globally, as you move through yogic poses or Asanas. Another way i speak of it, is for you to be in the zone around the edges of your capabilities; after entering the zone, back off from your edge and utilize the breath, not the will or muscular strength to explore opening and releasing.
I know i am dating myself, when i talk about the 'good old days'; the late 60's and early 1970's when yoga first broke into American mainstream consciousness. However, the yoga I was exposed to was taught as part of a transmission of information, interior knowing, and an integrative relation to your body, mind and inner being. The outer form may have been less defined, without 50, 100 or 250 hours of training certificates, but the student did not get invited to teach until the intention, inner insight and yoked experience was grasped.
Yogic teaching included the tenet of ahimsa or non-violence, toward oneself and toward one another.
Therefore, instead of focusing on say 'the slaying a tight hamstring', one practiced developing attention skills, focusing locally and globally in your body, stretching,relaxing, letting go, and moving towards greater openness via concentration and relaxation; and allowing transformational release to occur. The practice of concentration is called Dhyarana in yogic philosophy. With the practice of concentration, the yogic student can explore the triad of concentration, contemplation, and meditative realization.
(In my workshops, when we have a few hours to explore the depth and scope of yoga, I generally include explorations involving this triad.
Yoga relies on the breath and prana or life force which is infused in the breath to be directed through the breath to open and vitalize the body, allowing the release of restrictive strain patterns in the body, whether structural, traumatic, emotional or psychological in origin. The practice of conscious breathing is called Pranayama and is a core tenet to the practice of yoga.
In the last couple of years, I have been encouraging the 4-7-8 Buddha Breath because of its ability to promote the fuller expression of the parasympathetic autonomic nervous system (core functions: sleep, eat, breed) and to disengage, reduce the sympathetic (fight or flight) autonomic nervous system, which has been 'entrained' in our modern civilization, and finds its expression with disease patterns such as hypertension (high blood pressure) and heart disease.
So, continue to explore yoga, ONE YOGA! Enjoy the opening of your body, promote the flexibility of your mind as well as your body, expand the spectrum of emotions you are able to feel and express; and reconnect with your inner self!
Namaste!
Yusuf Quddus Erskine DO
ONE YOGA with Yusuf-Quddus Erskine DO
Tonight's class began with me sharing a few thoughts about the recent NY Times article on Yoga (Jan 8) which has quite a few people agitated. It is a delusion to think that Yoga is uniquely 'protected' from the risk of injury. I think with the publishing of this article, it is a good moment to remember that Yoga is about yoking, or integrating body, mind, spirit; it is about being fully present in your body, opening your being and the practice of balancing strength and flexibility. The article attempts to bust the notion that you can do yoga and not be concerned about injures. It especially, focuses on yoga classes, with examples of teachers prodding, pushing or overextending students resulting in injuries, some which have been permanent.
When doing yoga, truly doing yoga, I have always encouraged students to tune within, to find an interior point of reference, observing locally and at the same time globally, as you move through yogic poses or Asanas. Another way i speak of it, is for you to be in the zone around the edges of your capabilities; after entering the zone, back off from your edge and utilize the breath, not the will or muscular strength to explore opening and releasing.
I know i am dating myself, when i talk about the 'good old days'; the late 60's and early 1970's when yoga first broke into American mainstream consciousness. However, the yoga I was exposed to was taught as part of a transmission of information, interior knowing, and an integrative relation to your body, mind and inner being. The outer form may have been less defined, without 50, 100 or 250 hours of training certificates, but the student did not get invited to teach until the intention, inner insight and yoked experience was grasped.
Yogic teaching included the tenet of ahimsa or non-violence, toward oneself and toward one another.
Therefore, instead of focusing on say 'the slaying a tight hamstring', one practiced developing attention skills, focusing locally and globally in your body, stretching,relaxing, letting go, and moving towards greater openness via concentration and relaxation; and allowing transformational release to occur. The practice of concentration is called Dhyarana in yogic philosophy. With the practice of concentration, the yogic student can explore the triad of concentration, contemplation, and meditative realization.
(In my workshops, when we have a few hours to explore the depth and scope of yoga, I generally include explorations involving this triad.
Yoga relies on the breath and prana or life force which is infused in the breath to be directed through the breath to open and vitalize the body, allowing the release of restrictive strain patterns in the body, whether structural, traumatic, emotional or psychological in origin. The practice of conscious breathing is called Pranayama and is a core tenet to the practice of yoga.
In the last couple of years, I have been encouraging the 4-7-8 Buddha Breath because of its ability to promote the fuller expression of the parasympathetic autonomic nervous system (core functions: sleep, eat, breed) and to disengage, reduce the sympathetic (fight or flight) autonomic nervous system, which has been 'entrained' in our modern civilization, and finds its expression with disease patterns such as hypertension (high blood pressure) and heart disease.
So, continue to explore yoga, ONE YOGA! Enjoy the opening of your body, promote the flexibility of your mind as well as your body, expand the spectrum of emotions you are able to feel and express; and reconnect with your inner self!
Namaste!
Yusuf Quddus Erskine DO
Monday, January 2, 2012
January 2012 ONE YOGA Class
First series of 2012 is off to a nice start.
After centering breath work, we started with the cervical area tonight, exploring cervical (neck) range of motion, gross and subtle. Unwinding the myofascial cervical realm!
Then, we explored deep forward folds, culminating in the STAR pose, holding it as a restorative pose.
After this deep, relaxing forward fold, we transitioned to supine bolster supported lordotic curve enhancement stance. Unfolding and lengthening our spines.
Deep final relaxation culminated the evening.
Drink plenty of water and sleep well tonight!
Yusuf Quddus Erskine DO
Monday, December 19, 2011
ONE YOGA Dec. 19, 2011 Synopsis
December 19, 2011 ONE YOGA Class " Me and my Bolster"
Tonight's class focused primarily on floor work utilizing the bolster to promote lumbar-sacral proper movement and stability!
I reintroduced the "Buddha's Breath", 4-7-8, while we sat in a comfortable seated position.
Then we worked supine, laying with the bolster running from Lumbar 5 through the thoracic vertebra up to the cervical spine. The sacral base was placed on the mat, thus the lumbar sacral junction was supported in its proper kyphotic curve.
Utilizing Rotatory stretches, we opened up the hips, shoulders, and lengthened the spine. Interspersed with these stretches, we worked the core with spinal flexion - forward bends.
Taking turns lying on each side, we explored side bending stretches. Then, we lay on our bellies, pelvis on the mat, chest and abdomen on the bolster; in supported cobra. Various cobra poses were explored deeply.
Prior to the final relaxation, we moved through a progression of bridge poses.
The final relaxation explored the use of breath to revitalize the tissues of the body during inhalation and releasing tension, strain patterns, metabolic and inflammatory mediators. Deep repose was experienced by the class and restorative peace was shared throughout the room.
Happy Holidays 2011.
The final ONE YOGA Class of 2011 will be next week, Dec. 26, 2011 www.drerskine.com
Tonight's class focused primarily on floor work utilizing the bolster to promote lumbar-sacral proper movement and stability!
I reintroduced the "Buddha's Breath", 4-7-8, while we sat in a comfortable seated position.
Then we worked supine, laying with the bolster running from Lumbar 5 through the thoracic vertebra up to the cervical spine. The sacral base was placed on the mat, thus the lumbar sacral junction was supported in its proper kyphotic curve.
Utilizing Rotatory stretches, we opened up the hips, shoulders, and lengthened the spine. Interspersed with these stretches, we worked the core with spinal flexion - forward bends.
Taking turns lying on each side, we explored side bending stretches. Then, we lay on our bellies, pelvis on the mat, chest and abdomen on the bolster; in supported cobra. Various cobra poses were explored deeply.
Prior to the final relaxation, we moved through a progression of bridge poses.
The final relaxation explored the use of breath to revitalize the tissues of the body during inhalation and releasing tension, strain patterns, metabolic and inflammatory mediators. Deep repose was experienced by the class and restorative peace was shared throughout the room.
Happy Holidays 2011.
The final ONE YOGA Class of 2011 will be next week, Dec. 26, 2011 www.drerskine.com
Monday, December 12, 2011
ONE YOGA Dec 12, 2011
Last week's blog seems to have vanished!
I will keep it brief tonight, to confirm that it has been posted. Have you felt like your life is at risk of going topsy turvy with the end of the year holiday activities and responsibilities? Well to counterbalance that tonight, we went from floor to the wall tonight. Imagine that the wall was the floor and then we moved through the evening from that perspective. Opening up the shoulders, upper extremities, and the neck, we did lots of rotatory stretches tonight, coupled with deep forward folds in a restorative fashion, holding the fold, breathing and letting go.
Deep final relaxation going deeper and exploring harmony, balance, and repose.
Best wishes to you and stay healthy!
Yusuf Quddus Erskine DO
I will keep it brief tonight, to confirm that it has been posted. Have you felt like your life is at risk of going topsy turvy with the end of the year holiday activities and responsibilities? Well to counterbalance that tonight, we went from floor to the wall tonight. Imagine that the wall was the floor and then we moved through the evening from that perspective. Opening up the shoulders, upper extremities, and the neck, we did lots of rotatory stretches tonight, coupled with deep forward folds in a restorative fashion, holding the fold, breathing and letting go.
Deep final relaxation going deeper and exploring harmony, balance, and repose.
Best wishes to you and stay healthy!
Yusuf Quddus Erskine DO
Monday, December 5, 2011
Dec 5, 2011 SUPIINE YOGA CLASS -ONE YOGA
www.drerskine.com Greetings!
(NAMASTE!)
Tonight, the first Monday of December, 2011, I focused on presenting a supine class of ONE YOGA. Lying on our backs, we worked progressively through hip and lumbar rotations, limbering our bodies from the tips of our toes to the tips of our fingers. Building on our previous stretch, we progressively unfolded our bodies, utilizing restorative holdings of the postures as we breath, deeply, and rhythmically. Interspersed, we incorporated flexion and extension poses as appropriate.
But first, we started with a presentation/ sharing on the "Buddha's Breath", otherwise known as the 4-7-8 breath. Intended to restore balance to the autonomic nervous system, by dampening the overstimulated sympathetic nervous system (fight or flight response) and promoting the parasympathetic nervous system (the mellow state promoting metabolic health).
Buddha's Breath Instructions
-Inhale through the nostrils to a count of 4.
-Hold the breath through a count of 7, ideally with the tongue resting on the palate just behind the front teeth.
-Exhale through your open rounded mouth, through a count of 8.
- Repeat the sequence for 4 breaths.
You may repeat the sequence initially, up to four times a day.
Ideal to calm the mind before going to sleep, or if you wake up in the middle of the night. Also to calm yourself before a stressful activity.
More information on the Buddha's Breath is available in the book, Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson.
Good Health!
Yusuf Quddus Erskine DO
(NAMASTE!)
Tonight, the first Monday of December, 2011, I focused on presenting a supine class of ONE YOGA. Lying on our backs, we worked progressively through hip and lumbar rotations, limbering our bodies from the tips of our toes to the tips of our fingers. Building on our previous stretch, we progressively unfolded our bodies, utilizing restorative holdings of the postures as we breath, deeply, and rhythmically. Interspersed, we incorporated flexion and extension poses as appropriate.
But first, we started with a presentation/ sharing on the "Buddha's Breath", otherwise known as the 4-7-8 breath. Intended to restore balance to the autonomic nervous system, by dampening the overstimulated sympathetic nervous system (fight or flight response) and promoting the parasympathetic nervous system (the mellow state promoting metabolic health).
Buddha's Breath Instructions
-Inhale through the nostrils to a count of 4.
-Hold the breath through a count of 7, ideally with the tongue resting on the palate just behind the front teeth.
-Exhale through your open rounded mouth, through a count of 8.
- Repeat the sequence for 4 breaths.
You may repeat the sequence initially, up to four times a day.
Ideal to calm the mind before going to sleep, or if you wake up in the middle of the night. Also to calm yourself before a stressful activity.
More information on the Buddha's Breath is available in the book, Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom by Rick Hanson.
Good Health!
Yusuf Quddus Erskine DO
Monday, November 28, 2011
Nov 28, 2011 final 2011ONE YOGA Series Class 1/5
Namaste:
Great Class this evening! Tonight's class was mostly a standing pose series. Yet, not one based on the Sun Salutation!
After taking a few moments, to explore personally our intentions for this class series, we began on our feet, focusing on grounding our feet and feeling how our bodies adapt to changes; whether we carry ourselves in front of or behind the axis of gravity. Working with standing stretching poses, we explored elongating our bodies and focusing on Side Bending as a primary mechanism for unwinding and opening our bodies.
Alternating between broad side bending stretches and localized side bending, we peeled away fascial restrictions experiencing progressive releases. At appropriate intervals, we switched into rotational stretches, before re-approaching the side bending releases.
Deep forward folds and progressive backward bending poses were explored and held ' in a restorative yogic approach', allowing the breath to open us up in concert with gravitational support.
Then, down to our mats for unwinding cobras and pigeon poses; cat tilt, pelvic tilt and table pose transitions; and backward leg raises!
Deep restorative relaxation time capped the evening!
There are still 4 Monday classes left in 2011.
Come share with us, as we move forward in our common goals of getting healthier and more flexible.
Yusuf Quddus Erskine DO
Great Class this evening! Tonight's class was mostly a standing pose series. Yet, not one based on the Sun Salutation!
After taking a few moments, to explore personally our intentions for this class series, we began on our feet, focusing on grounding our feet and feeling how our bodies adapt to changes; whether we carry ourselves in front of or behind the axis of gravity. Working with standing stretching poses, we explored elongating our bodies and focusing on Side Bending as a primary mechanism for unwinding and opening our bodies.
Alternating between broad side bending stretches and localized side bending, we peeled away fascial restrictions experiencing progressive releases. At appropriate intervals, we switched into rotational stretches, before re-approaching the side bending releases.
Deep forward folds and progressive backward bending poses were explored and held ' in a restorative yogic approach', allowing the breath to open us up in concert with gravitational support.
Then, down to our mats for unwinding cobras and pigeon poses; cat tilt, pelvic tilt and table pose transitions; and backward leg raises!
Deep restorative relaxation time capped the evening!
There are still 4 Monday classes left in 2011.
Come share with us, as we move forward in our common goals of getting healthier and more flexible.
Yusuf Quddus Erskine DO
Monday, November 21, 2011
Nov 21, 2011 ONE YOGA MUSINGS
Tonight was the last class of the current eight week series, as the end of 2011 rapidly approaches and as we prepare for 2012. The feedback i have received on my blogging to date has been positive, so I shall give a synopsis of tonight's class for your perusal.
We started with our backs on our mats and our legs up the wall; as we stretched up and acclimated, we brought our seats closer to the wall, with our feet forming a shelf on the wall. We opened our hips and lumbar-sacral junctions with progressive stretches, following the general principle of alternating sides and enhancing symmetry.
For example, one straight leg toward the floor while the other straight leg remains at the perpendicular. Holding the pose, breathing, and exploring openness! Repeating on the other side; stretch, hold breathe and return to center.
Then, mid-line stretch, bending the knees and bringing the bottom of our feet to the wall surface, breathing, and returning the sacrum slowly to the mat. Repeating a few times to open up the lumbar-sacral area.
Building on this series, we then bent the left leg at the knee and placed the left ankle on the right thigh toward the groin. From this figure four pose, we drew the legs to the left until the left knee reaches the floor and holding the pose we turned the head to look at the right hand stretched out at shoulder distance from the wall. Breathe, hold the pose and release tension from your bodies! Next, we took the figure four configuration and shifted everything towards the right side, with the right leg at or near the floor to our right, the left knee toward the wall, and the head looking toward the left arm stretched out at shoulder level from the wall. This was repeated turning toward the other side.
Returning again to mid-line, we raised our seats again, this time letting the calves become parallel to the floor, and allowing the mid spine below the scapulae to be rolled on the mat. SLOWLY, returning to the floor bringing the sacrum to rest, resting and then repeating the lifts again, several times, with attentive listening to our bodies as we promoted spinal flexibility .
Turning the bottom of our feet towards each other, we began to draw the feet down the wall towards the groin, keeping the knees wide; breathing, releasing, and raising the forehead towards the wall on the exhales and rolling back down to the mat on the inhalations.
Well, we progressed with side bending stretches with rotations to each side, and alternating the rotation of the knees, via various placements of the feet relative to the wall and the floor.
We explored the plough, and the bridge and some of us experienced Chakradassana! (the wheel pose)
I like to share inversions as part of the last class of a series, so keeping in that tradition we progressed into Shoulder stands. We explored variations of the shoulder stand, with partial plough, and knees to forehead, feet to buttocks, raising and lowering the knees slowly and maintaining our balance. No matter what level of openness, participants felt freer and more open and relaxed by this point.
Before the final relaxation, I shared some Kundalini breathing work ( play!) practicing localization of our consciousness within the body and we moved slowly and rhythmically. Using a metaphor of a elevator rising and lowering within a tall structure, such as the Eiffel Tower, we practiced localization and movement of our center of consciousness within our bodies. Deepening this experience one step further, we drew our awareness to the spinal column within our spines and continued to work with breath, concentration, and visualization as we explored our individual ' Eiffel Towers'.
Deliciously followed by a self guided final relaxation sequence- deep, conscious repose!
Join me for the last ONE YOGA series of 2011, starting next Monday evening for 5 weeks!
7:15 pm till 8:45pm, at Devi Yoga Center, Sebastopol, Ca.
NAMASTE
J Yusuf Quddus Erskine DO
Happy Thanksgiving to each and every one of you!
We started with our backs on our mats and our legs up the wall; as we stretched up and acclimated, we brought our seats closer to the wall, with our feet forming a shelf on the wall. We opened our hips and lumbar-sacral junctions with progressive stretches, following the general principle of alternating sides and enhancing symmetry.
For example, one straight leg toward the floor while the other straight leg remains at the perpendicular. Holding the pose, breathing, and exploring openness! Repeating on the other side; stretch, hold breathe and return to center.
Then, mid-line stretch, bending the knees and bringing the bottom of our feet to the wall surface, breathing, and returning the sacrum slowly to the mat. Repeating a few times to open up the lumbar-sacral area.
Building on this series, we then bent the left leg at the knee and placed the left ankle on the right thigh toward the groin. From this figure four pose, we drew the legs to the left until the left knee reaches the floor and holding the pose we turned the head to look at the right hand stretched out at shoulder distance from the wall. Breathe, hold the pose and release tension from your bodies! Next, we took the figure four configuration and shifted everything towards the right side, with the right leg at or near the floor to our right, the left knee toward the wall, and the head looking toward the left arm stretched out at shoulder level from the wall. This was repeated turning toward the other side.
Returning again to mid-line, we raised our seats again, this time letting the calves become parallel to the floor, and allowing the mid spine below the scapulae to be rolled on the mat. SLOWLY, returning to the floor bringing the sacrum to rest, resting and then repeating the lifts again, several times, with attentive listening to our bodies as we promoted spinal flexibility .
Turning the bottom of our feet towards each other, we began to draw the feet down the wall towards the groin, keeping the knees wide; breathing, releasing, and raising the forehead towards the wall on the exhales and rolling back down to the mat on the inhalations.
Well, we progressed with side bending stretches with rotations to each side, and alternating the rotation of the knees, via various placements of the feet relative to the wall and the floor.
We explored the plough, and the bridge and some of us experienced Chakradassana! (the wheel pose)
I like to share inversions as part of the last class of a series, so keeping in that tradition we progressed into Shoulder stands. We explored variations of the shoulder stand, with partial plough, and knees to forehead, feet to buttocks, raising and lowering the knees slowly and maintaining our balance. No matter what level of openness, participants felt freer and more open and relaxed by this point.
Before the final relaxation, I shared some Kundalini breathing work ( play!) practicing localization of our consciousness within the body and we moved slowly and rhythmically. Using a metaphor of a elevator rising and lowering within a tall structure, such as the Eiffel Tower, we practiced localization and movement of our center of consciousness within our bodies. Deepening this experience one step further, we drew our awareness to the spinal column within our spines and continued to work with breath, concentration, and visualization as we explored our individual ' Eiffel Towers'.
Deliciously followed by a self guided final relaxation sequence- deep, conscious repose!
Join me for the last ONE YOGA series of 2011, starting next Monday evening for 5 weeks!
7:15 pm till 8:45pm, at Devi Yoga Center, Sebastopol, Ca.
NAMASTE
J Yusuf Quddus Erskine DO
Happy Thanksgiving to each and every one of you!
Monday, October 31, 2011
Halloween Evening 2011 ONE YOGA Class Synopsis
BOO! Happy Halloween to each of you!
We had a ‘scary’ yoga class tonight. Was it my costume, complete with Tutu and Pink wig? Perhaps, but also we explored various ‘scary’ poses/ asanas !
After a thorough warm-up including backward bending and forward folds; and side-bending and rotations....and delicious circling flows; we scared away sundry viruses with ferocious lion poses....(Simhasan).
We explored supported bridge poses, ankle-knee poses, and 5 point star.
For many yoga students, inversion poses bring up fear or scared of falling or injuring oneself. So we worked deeply into Headstand, supported with the wall and individually supported and fine-tuned by yours truly. We especially worked on slowly coming up into the headstand and coming down and out of the pose. The majority experienced personal breakthroughs with the pose!
Exploring the realm of pranayama, breath work and its powerful ability to shift our consciousness, we practiced the Buddha breath tonight...
Then, we closed with corpse pose, often referred to as the final relaxation pose. Unlike zombies, we practiced peaceful clarity and peace.
Hope to see you join us soon, Monday evenings, 7:15 pm.
Namaste, Yusuf Quddus Erskine DO
Tuesday, October 18, 2011
Yoga Class 10-17-11
Namaste!
Tonight’s class of the Autumn Series 2011 began with an exploration of standing, stretching warm-ups. Standing tall, upright, shoulders aligned over our hips, with arms raised toward the ceiling, we explored alternate side lengthening from heel to finger tips. Then, we incorporated cervical side-bending, with the tilting of our ears towards the ipsilateral (same) shoulder.
Moving downward through our bodies, we opened our shoulders, with side-bending stretches, progressing into rotational stretches, and exploring ‘sunflower’ and ‘ inward spiral’ pinwheel-like motions. Onwards we moved into Standing Warrior Pose, a variation similar to Cow Head Pose, followed by assorted hugging poses. Lowering our reference point within our bodies, we explored further rotational turns, holding and breathing in the zone of thorough rotations. Then, folded forward in Padu Hasthasan (forward fold) exploring restorative release possibilities.
Next, we explored the always - effective Soorya Namaskar or Sun Salutation, working the core 12 steps coordinated with balanced breathing! I could be inspired to utilize a full hour within the full experience of the alternating unfolding of the forward and backward bends contained within the Sun Salutation. Tonight, we unwound our bodies via the Sun Salutation experiencing greater flexibility and less resistance to deeper stretching.
Continuing with the general vertical inclination for the class, we then explored standing balance poses, including mountain pose and King’s Dancer Pose.
From vertical to horizontal, we came down closer to the earth, sitting on blocks and performing a core strengthening seated balance pose or two.
A leisurely final relaxation, on a balmy warm night in Sebastopol, wrapped up our third class of this series.
Hope to see you soon if you missed tonight’s class! Try making time for 15 minutes of yogic attunement by Friday of this week!
Best Wishes to each of you,
Yusuf Quddus Erskine DO
Saturday, October 15, 2011
Constellation Workshop
SATURDAY, Nov. 12, 2011 AT 1:OO PM
Systemic Family Constellation Work is a therapeutic process that is based on the understanding that traumatic events from one's family lineage can be transferred into the next generations. Ancestral suffering can emerge in your life and may manifest through illness, addictions, eating disorders and/or destructive relationship patterns.
All members of a family system are deeply connected over many generations. This bond springs from a love that provides strength and a sense of belonging. The bond connects us to a family conscience that wants us to recognize all members of our family, including those who have been outcast, dishonored, or forgotten.
fn the constellation process, the unconscious bonding of a person to lineage-related traumatic events is re-enacted, qnd intentionally redirected.
This workshop explores the theoretical underpinnings of this work which is used extensively throughout Europe in psychotheropeutic ond medical settings. The work was first developed in Germany by Bert Hellinger, a psychoanalyst and family therapist.
Family Constellation Work helps you to:
. Make systemic entanglements conscious.
. Honor your ancestors and give them their rightful place.
. Unburden your current family system and yourself.
. Access the remembered love for healing and integration.
Sponsor: J. Yusuf Q. Erskine DO Family Wellness Medical Center.
Facilitator: Anneke Hogeland has been a psychotherapist since 1990 and a
homeopoth since 1996. fn her practice she combines her knowledge of
psychology, hypnosis, homeopathy, family constellation work, ond various
forms of energy psychology techniques.
Friday, October 14, 2011
Autumn ONE YOGA Series
Greetings!
Tonight, the second class of the Autumn Series, I was inspired by the fact that it was Columbus Day. I recalled that in the 1980’s there was an effort to redefine the day as Discoverer’s Day, to acknowledge all the brave explorers who reached the shores of North America inclusive of Christopher Columbus. I decided to focus on the theme of Discovery and exploring internal yoga. By this I mean, to explore the effects of our yoga on our internal environment, massaging the organs, the lymphatic's,and the circulatory system. Starting at the top of our bodies, relying on asanas and appropriate stretches, we were promoting clearing of the sinuses, oral pharynx, the lymphatic’s, tonsils.
To help us develop a greater awareness of our interior, we used the Triangle breath, with its three phases, inhalation, hold, exhalation of equal durations.
Moving downward, we progressed into appreciation of the lungs, heart, diaphragm, working from the midline and using primarily sidebending and rotational stretches and held poses such as Spinal Twists (ARDHA MATSENDRASAN). Continuing in our descent, we reclined on bolsters to promote the optimal lordotic curve to the lumbar sacral junction and opening our knees wide, we dropped into the pelvis, allowing the breath to invigorate the bladder, uterus/prostate, ovaries/ testes, distal colon and rectum.
Removing the bolsters, we went into final relaxation- exploring repose!
Join us next week!
Namaste
Yusuf Quddus Erskine DO
Fall ONE YOGA Class Series!
Greetings!
Just a brief email invitation to you to join in the Fall ONE YOGA Class Series!
Monday evenings: 7:15 pm - 8:45 pm at the Devi Yoga Center in Sebastopol.
We had a great class tonight; the theme was fluidity, inspired by the light rain during the class! We explored the Water Breath and used it as a template to move through opening stretches, hip and shoulder releases, moved into continuum work around the pigeon pose, and ended with a soothing relaxation ‘dive.’
Perhaps due to the rain, limited marketing on my part, or whatever, the class size was smaller than optimal.
So I am sending this invitation to assure you’re welcome at the remaining 7 classes in the series. Best outcome comes with series participation but prior students are welcome to drop in!
Namaste,
Yusuf Quddus Erskine DO
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