Koshas Class

Draft Course Analysis Document v.09

Concept: Teaching the concept of the five koshas to professional consultants.

Course Goal: The goal of this course is to give the students an understanding of how the layers of the kosha, layers of their personal reality, are related to the layers of the corporation’s reality. The intention is that this knowledge will enhance their understanding of the … We will know that this course is successful if students ….

Course objectives: When the students complete this course they will be able to:
* List the five koshas. (Note: the student is not required to use the sanskrit names. Alternative English names will be provided.)

  • Physical – Annamaya kosha
  • Energy – Pranamaya kosha
  • Mental – Manamaya kosha
  • Wisdom – Vijnanamaya kosha
  • Bliss – Anandamaya kosha
  • Self – Atman (not a layer, but the source)

* Describe the concept of five koshas using metaphors such as layers of reality, bodies of illusions, or veils of perception.
* Describe the benefits of kosha integration and transparency (integral, alignment, power, etc)
* Use a guided meditation to practice connecting to and integrating the koshas.
* Given a work scenario,describe how koshas are interacting, blocking flow, or clearing in the scenario. (Note: examples will be from personal, business, and/or spiritual life)

Audience Characteristics:
Professional staff at xyz consulting company. Most are A-type, driven, career-focused individualists. These are the kind of people that work hard and play hard. They likely have a positive attitude towards programs that teach specific skills or techniques that will help them be more effective in their work. They may have a negative connotation of anything that appears to slow them down. They may have trouble with sitting silently for any extended period of time, and are more likely to pay attention in more active learning situation. They don’t have tolerance for playing games or busy work types of exercises. They likely have not have previously been exposed to any of these concepts.

Resources:
http://www.swamij.com/koshas.htm
http://www.layogamagazine.com/issue21/departments/koshas.htm
http://www.experiencefestival.com/kosha
Also see: Light on Life by BKS Iyengar

Possible Teaching Strategies:
Use metaphors that seem less woo-woo, less sanskrit and more American English, modern-media like, but still green. Possibly using terms such as Physical/Energetic/Intellectual/Intuitive/Bliss(?)/and Self. The first teaching goal will be for students to differentiate between layers, for example to feel the physical layer and energetic layer within them selves. Or discuss a scenario from a physical and energetic perspective. This needs to be active, it could be accomplished through a guided meditation or an interactive learning experience … first engaging their body, then their energy, then intellect, and so forth.

Possible Development Strategies:
Focus groups to decide on the language we’ll use to describe the layers.
Create the interactive simulation (in the first phase we’ll simply use the iMax with surround sound).
Record multiple scenarios and play them over and over and over again until we can clearly articulate the interactions of the koshas there.

Doubling up

I’m laid off, over 50, depressed and eating too much. I know that I need to be gentle with myself, as well as taking some proactive measures. I want to start taking 2 yoga classes per week, and asked my yoga teacher, Beth, for a recommendation. She recommeneded Devon at ClearSprings Studios. Checking their website, I see “Yoga for Happiness, a restorative class in the Iyengar tradition” on Mondays at 4:15. Perfecto!! The Key To Happiness!!
Regular restorative classes make sense for everyone. Comforting yourself being kind and nurturing to your self. You don’t always have to strive. A restorative class allows you to just be. Gentle stretching. It’s not that you won’t “work” in a restorative class, but the pace is slower, the mood is quieter, there are more supported poses. It’s nearly the opposite of Power Yoga.

We start out with Easy Pose. Devon walks us through the process of really doing Sukhasana (Easy Pose). First lifting the lower back, then the mid back, the side body, checking the shoulders down the back, lifting the cervical spine, pulling up on the crown of the head. Have you ever taken three minutes to properly sit? It’s amazing. My body feels taller and lighter.

Uttanasa, Forward Bend

Uttanasa, Forward Bend

Then, a series of uttanasana (forward fold) and adho mucha svanasana (down dog), each held for about 3 minutes get us warmed up and the blood flowing.

Supported backbends, supported shoulderstand, headstand,and three types of shivasana complete the class. more about this later…. I love exercise that ends with a nap.

We did a cool thing combining sarvangasana (shoulder stand) and halasana (plow) like this:
Set up two chairs facing each other, one near the wall, with a bolster horizontal between the two. On the chair near the wall (facing outward), place a rolled up sticky mat inside of a folded sticky mat. This is the shoulder stand chair. On the other chair place two or three blankets folded lengthwise, or a bolster. This is the halasana chair. Start with shoulder stand. Sit on the chair facing the wall and lower your shoulders and head to the bolster. Your feet can start out on the back of the chair while you get your head situated. Your shoulders, neck, and head should be on the bolster with your head about two inches from the ground. Your butt is on the chair still. Then you can put your heels on the wall behind the chair. Stay here for 2 – 3 minutes. When it’s time to go to halasana, bring the other chair close to the bolster, lower your head until it is just touching the floor. Hold on to the shoulder stand chair for stability while you move one leg at a time up over your head and on to the halasana chair. If your back feels compressed, there’s not enough height on the chair. Once you are in the pose, stay here for 2 – 3 minutes as well. Then slink yourself off of the plow pose, slide your butt down on to the bolster, and lower your legs to the shoulder stand chair for a nice rest.

Inversions

I am now doing headstands and handstands. Who woulda thought.

I like to keep my eyes open during inversions. You get a different perspective down there. It’s not just that everything is upside down, but the floor is so much closer to your head than it is to your feet. My body senses that and knows that this is something new. My mind is free to think new thoughts in a new position.

Handstands are hard. I’m doing them against a wall still, and I don’t think my arms are getting straight enough yet, and I can only hold myself up for about 15 seconds. But I’m doing it and that in itself is cool.

Headstands are easier. The important thing is to work on arm strength and shoulder strength, pushing down strongly with your forearms and keeping the shoulders wide and down the back. This is intended to protect your neck, and keep as much weight off of the head as possible. I can get in to the position easily, and hold it for a minute or two before I start to feel some of the weight creeping back on to my head and neck. Then it’s time to come down. But meanwhile, I can begin to get comfortable in the pose, look around at the world upside down, and think new thoughts.

Yoga Slacker

I’ve missed two weeks of yoga class. Last week I was out of town. Pretty good excuse.

And that’s all I have to say about that.

The Hardest Pose

This morning during my yoga practice, it came time to do the bridge post. Oh! How I can’t do a bridge pose! I was tempted to just skip it. It’s just too hard. I can only lift my hips inches off the floor. It sometimes feels impossible. My back doesn’t seem to do backbends. Not voluntarily, and certainly not against gravity.When I do this pose in class, Beth always trys to adjust me by putting me more up on the tops of my shoulders and bending me and expanding me at the upper chest. My body doesn’t understand this….

So, I try the bridge. I lay on my back, raise my knees, and plant my feet as close to my butt as possible. I place my hands along my side with my hands coming close to touching my feet. I raise my hips up a little and try to scooch myself up on to my shoulders. I stay up only for a moment and then lower my hips back down. Now, my hands are closer to my feet. My chest is more expanded. I rest for a moment here and then raise my hips again and move myself a bit more onto my shoulders. This is mere fractions of a shift! Then try to lift those hips another millimeter! Every little bit counts!!

I’ll work on this pose for just a few minutes. They are looooonnnnggg minutes. When I’m done, I rest. I feel accomplished. I moved my hips!

The hardest poses are likely the ones that are most important to do. Even if you only do them assisted, for just a few moments, or just by millimeters. Doing them is what is important.

I am a beginner

I am a beginner.  I always have been and always will be.
 
I have been a beginning yoga student since 1975.
 
I have taken beginning yoga classes many times.  Occasionally I take a "Beginner Plus" or even "Intermediate" class, but usually go back to the beginner level courses eventually.
 
I enjoy being a beginner.
 
I like doing my yoga from a beginner's perspective. 
 
Iyengar tradition encourages my beginner's tendancies… being conscious and aware of every little action.
 
For me, doing yoga is not about getting "better" or graduating to higher levels.  For me, yoga is in the doing. Yes, my downward-facing-dog is likely straighter now than five years ago. But that's not the point. The point is just doing downward-facing-dog over and over and over again. For as long as I can stand it (which still isn't all that long).  
 
I have occasional breakthroughs.  Like recently, when I learned that my raised knee in Tree pose shouldn't really be at a 90-degree angle from the straight leg… it should be more like 45 degrees. It is SO much easier to balance that way!  The beginners mind encourages me to learn… I never "assume" that I know how to do the asanas in class.
 
My current beginner class challenges me each week. It has the mark of a good yoga class …. That is, when shivasana comes around I am ready for it!  We do nearly the same poses each week… downward hero, dog, triangle, warrier, a twist and an inversion. Each time it's a little differnt. One week focusing on the shoulders, next on the hips, then the knees and feet.  We learn the subtle nuances of each pose and perfect them within a beginners ability.
 
When, and if, I become a yoga instructor, I will be a teacher of beginners… for beginners from beginners of beginning!
 
Cheers,
b

Yoga Teachers

I am very guru phobic.  This stems from an experience in my teens that I don't want to get in to here…maybe later…  but suffice it to say that when I am drawn to a teacher I put myself on notice to be careful and watch out.  I don't ever take what a teacher says without a bit of analysis as to "if this works for me" and "how can I use this on my own". I don't want to be tied to a teacher, nor be disappointed when they turn out to be human, and have some flaw. I choose to have a peer realtionship with my teachers, rather than guru-disciple. I am uncomfortable being the disciple. It implies subordination, surrendor, and submission. I'm not going to go there. 
 
I have had many yoga teachers over the years. Some better than others. Some that were techincally good but that I just did not connect with for some reason. There are some I would never go to again because they seemed arrogant, or sloppy, or the were unconscious of their students' needs.
 
But I really like my current teachers. I value them and what they can teach. I respect them most highly. 
 
For my current yoga teacher at Austin Yoga School, Beth, I have developed a real willingness to do (or try to do) nearly anything they ask of me. Through this, my yoga practice has grown and my body, mind, and spirit are strengthened. I have respect for Beth, and can accept her as a peer in that she is of a similar age as me, she is not a "beauty queen" and neither am I, and so forth. She just happens to be more practiced at yoga, has has much to teach me. I also like her style of teaching and her sense of humor. It does not feel like guru-discilple, but professional instruction and a sharing of a practice. I really appreciate that.
 
 

Multitaksers Meditation

I (would) like to meditate. I attempt mediation… which is likely half my problem with meditation.
 
One of my challenges with my mind is that I am such a multi-tasker, and have been for so long, that my natural tendency is to have multiple "voices" running in my mind at all times. At work this is an asset.  I can be working on one thing and still be aware of other things.  I can "juggle" many priorities and tasks during the day. I can focus well for stretches, but need periodic breaks to survey my mind for other threads that need attention. 
  
Anyway, when I meditate with a mantra, I find that I can concentrate on the mantra for a short period of time, repeating it, breathing it in and out, being very conscious and in the here and now… and still be composing a grocery list at the same time.  The interal voice that is repeating the mantra continues. And another internal voice is saying: toothpaste, yogurt, eggs.
 
My new tactic for meditaion is that, when I find that other voice butting in, I get that voice to also start saying the mantra. It sounds something like this:
 
Om Mane Padme Hum.
Om Mane Padme Hum.
Om Mane Padme Hum.
Om Mane Padme Hum.          Store
Om Mane Padme Hum.          Toothpaste
Om Mane Padme Hum.          Yogurt
Om Mane Padme Hum.          Eggs
Om Mane Padme Hum.          Om Mane Padme Hum.
Om Mane Padme Hum.          Om Mane Padme Hum.
Om Mane Padme Hum.          Om Mane Padme Hum.
Om Mane Padme Hum.          Om Mane Padme Hum.        I need to call Lorna
Om Mane Padme Hum.          Om Mane Padme Hum.        Maybe she's like to go to that movie
Om Mane Padme Hum.          Om Mane Padme Hum.        What night do I have free?
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.       
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.       
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            Some of those good yellow apples
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            And more nuts
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            Am I out of milk?
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            Om Mane Padme Hum
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            Om Mane Padme Hum
Om Mane Padme Hum.          Om Mane Padme Hum.        Om Mane Padme Hum.            Om Mane Padme Hum
 
 
It becomes a chorus inside my head.  So far I have been able to get a chorus of 4 going at the same time.  Usually in harmony.  I guess that makes it a barbara-shop-quartet!
 
I continue to explore…
Cheers,
-B
 
So far I have only been able to sustain this

Supta Boddhi Konasana

Supta Boddhi Konasa
Supported Bound Angle Pose
 
This one just looks like it is easy.
 
Setup a bolster or a couple of folded blankets crosswise on your mat. Have a block or another blanket handy if you feel your head needs support.   
 
Sit with your feet pressed soles together, legs akimbo (love that word!). If your knees don't go to the ground, that's OK. You might want additional blankets under your knees to support them.  There should be a gentle stretch there.  Now, use a strap around the feet and pull them closer to your groin. Yes, pull them as close as you can with out too much force.
 
Now, lie back across the support.  There should be gentle bend in your back. If it's too much bend, use the support for your head or turn the support parallel to your back. Arms out at 45 degree angle, palms up. Breath,  Relax. Relax more on the out breaths to fully disengage in the pose.
 
Enjoy.
-b

Viparita Karani

The pose of the week is Viparita Karani.  This is one of my favorite yoga asanas.  It is relaxing, restorative and fun to get into!
 
Select a nice wall.  It should have no picture hanging above, be approximately three times your width, fairly smooth, and have either carpet or a soft pad beneath it. Have with you a blanket to use as a small pillow for your head.
 
Sit next to the wall, parallel to the wall…with the wall firmly next to your side. Simultaneously, lay back and swing your legs up on to the wall.  Try to keep contact with the wall.  In the pose, you will be laying with your back and head on the floor, your buttocks firmly in the corner between the floor and the wall, and your legs straight up the wall.  Pull a simple folded blanket under your head up to your shoulders to support your neck and head. Spread your arms at 45-degree angle. Slip your shoulders under slightly and open your chest. Rest in this pose for 5 or 10 minutes. Try it. You'll like it.
 
A variation of the pose uses props to support your lower back and provide more opening of the chest.  In class, we used two blankets, with a bolster on top of that, positioned about 6 inches from the wall.  Your buttocks kind of wedges into the space and your lower back drapes over the support.  Again, using a blanket for the head and neck.  This give an even better rest to the back. I love it.
 
This website has a nice picture of the pose: http://www.eldr.com/article/fitness/yoga-solutions-healthy-aging
 
Yoga Journal has a nice page showing the pose with supports. (http://www.yogajournal.com/poses/690) and tells us the name Viparita Karani (vip-par-ee-tah car-AHN-ee) means:
viparita = turned around, reversed, inverted; karani = doing, making, action.
 
Don't let the lack of props stop you.  Put your legs up the wall today.
 
Cheers,
-b