Category: shadhu ritual

(Absolute Beginner) Whether you’re brand new to the Naked Yoga School or an veteran, this video provides some useful tips and tricks for maximizing your Naked Yoga experience. We will show how to create a sacred space and where to place your computer and props so that you can relax into the benefits of Naked Yoga with comfort and ease.

1) Make sure the room is at a comfortable temperature. Put on the heater if your room is cold.
2) Close curtains to shield from sight if you don’t want your conservative neighbors to see you naked.
3) Create a place for practice. Put your yoga mat on the floor.
4) If you can, move your computer or laptop next to the yoga mat on the floor.
5) Hit “Play” for the naked yoga practice video of your choice. The teacher of the Naked Yoga School will guide you through the practice and when to take your clothes off.
6) Have fun!

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Level: Intermediate)
 Building upon tendus, we will add a new movement- degage, which means to disengage. This is a tendu where the toes leave the floor, as opposed to a tendu where the working leg stays in contact with the floor at all times. We will also build upon plies, or a bend of the knees, and go over releve and eleve exercises. As with the last set of exercises, it is advised to have a chair, barre, or other surface to use as support, and to check posture in a full-length mirror if available. As always, the focus of these exercises is to gradually build strength, balance, and turn-out; work within your comfort zone, making sure you are doing the movements properly, and always stopping if anything feels wrong or painful to avoid injury.

(
Level: Intermediate)  
In this video, we will go over a few ballet concepts that focus on strengthening and building better technique and balance, namely plies and tendus. A plie, or bend of the knees, is a building block of ballet; plies are used to initiate and terminate many movements. Tendus are a brush against the floor in which the working leg does not leave the floor; from tendus, one can build up to many other movements. It is advised that those at home use a chair, barre, or table to use as support. Also, if a full-length mirror is available to check posture, that is a good tool to have on hand. The focus of these exercises is to gradually build strength, balance, and turn-out; work within your comfort zone, making sure you are doing the movements properly, and always stopping if anything feels wrong or painful to avoid injury.

(Level: Intermediate) In this brief video, we will go over a few concepts that are crucial to understanding ballet. We will go over the arm and leg positions, and proper posture. It is much more worthwhile to focus on doing a movement correctly to one’s best ability, rather than forcing turn-out or bigger movements. Start small, and increase strength and range of motion gradually. Complete beginners are advised to take a beginner ballet class, since a teacher trained in ballet will pick up on any misalignments or incorrect positioning that a beginner may not recognize.

(Advanced & Intermediate Level) Wheel (Inverted Bow) is one of the most recognizable shapes in yoga.  Many of us rush into the pose, wanting to be able to tell ourselves that we can successfully take on the challenge.  But using an adjustable stool as a prop helps us learn patience and proper form.  Beginning with standing backbends and shoulder openers, we continue to prepare for supported wheel pose with camel pose and upward bow pose.

(All Levels) Who knew that a necktie could be such a great yoga prop?  In today’s slow, stretchy class, we use a necktie to work deep into the muscles of inner and outer thigh and hamstring.  Next, grab a partner to assist you into the most relaxing bridge and downward dog variations you’ll ever experience.  We close using the necktie to bring us deeply into a seated forward bend.

(Intermediate Level) Standing twisted positions like reverse triangle and low lunge twists are detoxifying and strengthening, but the tricky alignment of the hips and shoulder can sabotage the pose.  In today’s class, we use four to six thick books in lieu of overpriced foam yoga blocks.  We will show you how to fix common alignment issues in these and other foundational standing postures. Using thick books as props effectively elevate the floor to give you space to expand your pose like never before.  We cool down in reclined badda konasana, using the books to allow the legs to relax.

(All Levels) In yoga, we spend a lot of time bearing weight on our hands.  For beginners – and even for some advanced practitioners – that can translate to stiffness and soreness in the wrists.  During today’s class we learn a series of yoga-based exercises that will strengthen your core and improve your overall practice.  You can perform these exercises on a stand-alone basis, or add them to your regular home practice.  To reward ourselves for our hard work, we close class with some yummy Thai massage!  Cut a tennis ball in half before we begin; we’ll be using it as wrist support.  Say good bye to sore wrists!

(Intermediate) Now that we have come to an end of this series, we will find a way to combine all of the things we have learned- Cobra style, Waving, Snaking, Slow Motion- as well as adding in Robotics. If robotics is new to you, it is another street style that focuses on start/stop isolations in the body; in other words, it is not continuous motion. We will focus on how to make any style robotic by adding in start/stop isolations. I will encourage you to do freestyle movement, or you can watch me for different ideas. The goal of freestyle movement is to move without thinking; allow your body to think for you. A good way to see how your motion changes is to put on different music when you practice; see how you move to opera, country, heavy metal, or even just city noise. Hopefully you have found new and interesting ways to move your body, and have enjoyed this series!

(All Levels)
This is the simplest in terms of movement, but possibly the most challenging exercise in this series. The Slow Motion dance style is very unique, and reminds me of meditative walking present in many cultures. I recommend using a yoga mat, or setting an “end” point on any non-slippery surface about 6 feet away from you. The goal of this exercise is to take 10 minutes to walk from point A to point B. I recommend not watching in the mirror or timing yourself, but instead fully focusing on how it feels to move and be present within your own body. As always, go at your own pace, and have fun!

(Intermediate Level)
Now that we have learned waving for the arms and snaking, the next natural step is body waves! It is recommended that you use a yoga mat or other non-slippery surface to stand on. It is recommended that you watch the videos on waving arms and snaking before this video. There are many, many ways to do body waves, but in this video we will focus only on a few: initiating from the fingers, and initiating from the head. If you want to explore more ways to body wave, think of different parts of the body you could use to initiate movement, and different ways to terminate movement. As always, go at your own pace, and have fun!

(All Levels) 
Another continuous motion style is Snaking- you can visualize how a snake moves along leading with its head to understand where this style gets its name! It is recommended that you use a yoga mat or other non-slippery surface to stand on, and to start with smaller, controlled movements closer to your center of gravity. We will explore how different foot placement allows for different ranges of motion. This is certainly a very different way to move your body, so go at your own pace!

(All levels)
 Building upon waving arms, we will add arm movements to cobra isolations of the torso and hips. It is recommended that you do not practice in front of a mirror, and that you use a yoga mat or other non-slippery surface to stand on. We will build up from natural movement, so it is crucial that you relax and allow your body to move freely. This is a great way to challenge your brain! As always, go at your own pace, and have fun!

(All Levels)  Using movements from another dance style in street dance, we will find other ways to move and become more aware of our bodies. We will focus on arm waves, and what is an “in” wave vs. an “out” wave, and how breathing comes into play. It is recommended that you do not practice in front of a mirror, and that you use a yoga mat or other non-slippery surface to stand on. If you have had any type of shoulder or back injury in the past, please be extra aware and do not over-exert yourself. As always, go at your own pace, and have fun!

(All Levels) In this series, we will be focusing on the beneficial aspects of certain dance moves; we will not be focusing on how we look when dancing, but rather how we feel. It is recommended that you do not watch yourself in a mirror, and that you use a yoga mat or other non-slippery surface to stand on. This is a video lesson utilizing dance concepts from Cobra style, one of the many styles in street dance. We will focus on breath awareness, isolations, and proper placement. This may feel very foreign at first, but is great for opening up your hips, and building better awareness of your core. I recommend watching this series in order, since each video will build upon the last; however, feel free to jump right in and start with any video marked “all levels”. Go at your own pace, and have fun!

(LEVEL: Beginners)  We begin with sun salutations to center ourselves and warm up. This is followed with core strengthening poses plow and shoulder stand. In addition to working the core these traditional poses work the endocrine system stimulating the necessary hormones to promote weight loss. These poses also ask us to come to terms with our bodies and to develop compassion for the process of losing weight.

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(LEVEL: Beginners) 
Sun salutations are a joyful way to burn calories while lifting our spirits. There is a strong relationship between stress and unhappiness and weight gain. Yoga is brilliant for weight loss because it not only works the body but it also works the spirit. Again we explore further options for reducing that troublesome belly with cycling moves and standing bow.

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(LEVEL: Beginners) Sun salutations are highly beneficial for promoting circulation and weight loss and should be incorporated into any yoga routine which is being done to support weight loss. In this video we modify the sun salutation to have additional calorie burning benefits. Again we address the troublesome belly area with plank and side plank pose. Additionally we explore how breath work can be used to aid weight loss.

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(LEVEL: Beginners) 
Rediscovering or embracing our innate love of movement is one of the greatest outcomes of embarking on a journey to transform your body. This practice is intended to mindfully create awareness to release the excess weight around our mid sections which compromises our lower back and joints). In this video we explore the sun salutation and ways to modify it to increase the ability to promote weight loss through yoga.  The belly is a vulnerable area for most of us. Hopefully those of you embarking on this journey will take the time to supplement your fitness regime by reading up on all of the interesting research as to the benefits of eliminating certain foods. In this video we explore some abdominal work that will help to tone and bring awareness to the belly.

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(Level: Super Beginner) Robotics is a form of street dance that became popular in the late 1960’s, with Michael Jackson bringing it more into mainstream culture from the underground dance scene. It involves movement with definite stops, called DIME STOPS. Robotic movement is the foundation to most other styles- popping, waving, cobra, snaking, tutting… once you have robotics down, you gain valuable skills that will aid you in any other street dance style. In this video, we will learn some basic robotic moves to practice that is appropriate for all levels and ages. You are encouraged to move at your own pace, and use these moves to become aware of your range of motion. The key to robotics is to find the balance between being in control of your movements without getting too relaxed or too tense. Keep the moves you do slow and controlled, and most of all have fun!

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(All levels) Yin Yoga is a quiet practice where poses can be done independently or in a sequence which fits in really well to a writer’s practice. Known for their odd and long hours in a seated position incorporating a writer can often find themselves blocked physically and mentally. Sphinx and Seal are excellent poses as they stimulate the sacrum and allow the body’s energy to flow while the mind to rests. This pose is also good for anyone such as an accountant or designers whose work requires long periods of time by the computer. Practitioners are encouraged to use whatever props are necessary to allow them to surrender to these poses and free their minds while loosening joints and connective tissue.

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(All levels) According to Chinese mythology the Dragon indicates good luck and strength. The practice of the Dragon allows the practitioner to address the challenges which physically manifest themselves in the hips thus placing the Practitioner in the unique position of simultaneously embodying the spirit of the Dragon and the spirit of the knight who is brave enough to face the dragon. It is not uncommon to have a strong emotional experience while holding a pose for extended periods of time thus contributing to cleansing both the body and the mind and facilitating a freer state of being. We then move into snail pose inviting tranquility through the release of the spine. Practitioners are encouraged to use whatever props are necessary to allow them to surrender to these poses and free their minds while loosening joints and connective tissue.

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(Level: Super Beginner) The last video, we learned how to isolate either the head or arms in the robotic style; now, we will begin to use the feet. Again, do not worry what this looks like yet; the focus of this is to get the FEEL of it! The feet in robotics never lift off the floor; have an image of a toy robot that a child would play with that “shuffles” across the floor. There are many ways to use the feet, but in this video we will focus on the most natural way- robotic walking. A good way to start is to walk across the room normally; notice that when your right foot steps out, your left arm swings forward. Now, try to slide your right foot directly in front of you, and bring your left arm forward in whatever way feels natural to you. Make sure that for now the motions are coordinated- when your foot starts moving, your arm starts moving; when your foot stops, your arm stops. Practicing this for just 5 minutes a day will help bring it into your muscle memory.

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(Level: Super Beginner) Robotics is the foundation of all styles related to popping. It is a great way for dancers and non-dancers to build better body awareness, mental acuity, and muscle control. The focus of this exercise is to isolate different parts of the body while leaving all other parts of the body motionless; a good picture to keep in mind is a painter using a paintbrush. In order to give a definitive mark, you should be very precise. Before you begin, it is advisable to stand on a yoga mat, or another surface that you will not be tempted to move your feet on.
When learning, focus on only a few body parts at first; in this video, we focus on the head and arms. Find a comfortable starting position (see the suggested one in video), and move one arm, until it naturally comes to a stop; with practice, you will become more in tune with when this natural stop is. When that arm is still again, move the next arm until the natural stop. Then, move the head, and so on. Try to be aware of which part you are moving, and which parts you are not. Do not worry what this looks like, focus on how it feels!

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