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
Monday, February 6, 2012
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
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