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!
Monday, February 27, 2012
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
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