5AM YOGA
Each of my morning yoga sessions always begins with a sequence of 12 'Getting Started' asanas.
Included among these movements are (1) the rotation of my arms in both directions and (2) use a yoga strap: moving the strap from my abs, overhead and to my back and in a figure 8 pattern multiple times to obtain shoulder girdle mobility.
Included among these movements are (1) the rotation of my arms in both directions and (2) use a yoga strap: moving the strap from my abs, overhead and to my back and in a figure 8 pattern multiple times to obtain shoulder girdle mobility.
Deep Shoulder Stretch
Following
Prone Arm Across Chest Asana
[September, 2015]
 |
In A Prone Position With Extended Arm Shifting Onto My Side, Bent Knee Up & Moving Arm Across Torso, Clasping Hands Demonstrating Deep Range Of Motions Of Muscles, Connective Tissues Associated With The Shoulders, Back, Spine, Chest & Arms |
At various times during my sequence of movements several restorative poses, including child and cat, are done.
Examples of my morning whole body selections are presented below - all images were taken by Patty Tremblay in The Yoga Loft during our partner meetings.
Ustrasana
[Camel Pose]
Curving The Spine Backwards
[February, 2016]
 |
Along with Standing Back Bends, asanas including Cobra, Pigeon, Frog, and Upper Facing Bow all have been incorporated into my morning sessions with and without yoga blocks to elongate relatively stiff muscles often having limited mobility.
Additional mobility of the lower spine, hip, back and abdominal muscles and connective tissues have been achieved moving from Virasana to Supta Virasana.
I place a block along the thoracic, lumbar and sacral spine regions at different elevations to prepare lowering my back to the mat and extending my arms while knees remain together.
Preparation
For
Supta Virasana
[July, 2017]
[July, 2017]
Elongating of Leg Quad Muscles
&
A
Good Example
Of
Whole Body Movement
[Hands To Feet]
I have found using a yoga block and keeping my legs initially wide helps to lessen pressure on my quads near the knee and lower back muscles; after removing the block, I extend both of my arms and slowly move my knees together experiencing no discomfort.
Forward spinal mobility is facilitated by a number of asanas including the three listed below:
- Variations of Uttasana (Standing Forward Bend with Shoulder Stretch)
- A Malasana variation (squatting, leaning my head towards the mat with feet relatively flat)
- Upavistha (stretching over each leg and moving my torso towards the mat with a deep Shoulder Stretch, doing deep Side Bending)
Navasana
Variation
[October, 2017]
Demonstrating
Balance On Tailbone
Involving
Many Whole Body Muscles
Associated With
Pelvic & Shoulder Girdles
Back, Abdominal, Arms & Legs
Chair Pose Variation
[March, 2016]
From Chair To Revolved Position
&
Extending Opposite Arm Over Leg
Hand To Floor
Demonstrating
Leg Strength, Balance
Spinal Rotation
Improved Muscles Range Of Motion
Multiple Mobile Joints Required
[Ankles, Knees, Hips, Spine, Shoulders, Wrists]
Revolved Triangle
[September, 2016]
Salabhasana
Locust Pose Variation
[February, 2016]
From
Prone Position
Raising Of Leg, Foot Support
Chin On Mat, Arms Extending
YOGA AT 6PM
[October, 2017]
 |
Balance On Tailbone
Involving
Many Whole Body Muscles
Associated With
Pelvic & Shoulder Girdles
Back, Abdominal, Arms & Legs
Progress continues to be made moving both straight legs towards my head and maintaing a flatter back in this asana.
Other modifications of Boat pose are practiced during each week:
Twisting and rotation asanas are an important component of my morning yoga:
Utkatasana- with hands overlapping toes of my feet, legs wide in Upavistha using two fingers holding the big toes
- doing a torso twist, my opposite hand on one foot supporting both elevated legs and other arm extended
Twisting and rotation asanas are an important component of my morning yoga:
- Standing, moving arms side to side
- Sitting with legs crossed and turning my torso in both directions
- Sitting Gomukhasana with riased knee, feet to side and opposite arm over knee, elbows up and down
- Standing Revolved Triangle
All of the above asnanas, Malasana and Extended Lateral Angle collectively help me prepare doing a modification of Utkatasana.
Chair Pose Variation
[March, 2016]
 |
&
Extending Opposite Arm Over Leg
Hand To Floor
Demonstrating
Leg Strength, Balance
Spinal Rotation
Improved Muscles Range Of Motion
Multiple Mobile Joints Required
[Ankles, Knees, Hips, Spine, Shoulders, Wrists]
This asana requires strength, balance and flexibility - especially attempting to 'sitting' lower to position my thighs on both sides parallel to the mat.
Marichyasana movements I have described in earlier posts also have facilitated doing this chair pose variation and versions of the triangle asanas.
Revolved Triangle
[September, 2016]
I usually transition into this variation of triangle pose from having my chest leaning over each forward straight leg, placing my opposite palm on the mat across the forward foot, elevating my other armand twist my torso.
Knowing I have a more limited range of motion in my lower to mid back has led me to add various asanas done from a prone position including Cobra and Bow along with Locust movements.
Salabhasana
Locust Pose Variation
[February, 2016]
From
Prone Position
Raising Of Leg, Foot Support
Chin On Mat, Arms Extending
Locust asanas are among the most challenging asanas I attempt - having to deal with structural spinal issues, weak lower and mid back muscles.
I often place my hands near my shoulders to slowly enter this asana when my lower back feels restricted and then slowly bring my arms backwards as shown in the photo.
Movements I usually do before this locust asana include:
Movements I usually do before this locust asana include:
- Bridge pose, using a block under my thoracic and lumbar-sacral areas
- Bow pose, placing my hands on ankles and lifting my torso and thighs upwards
- Sphinx Cobra pose, from slowly lifting my torso slightly on the forearms to supporting my forearms on a block to lifting my torso using my palms [every morning, this asana has been my most signifcant mobility challenge]
YOGA AT 6PM
My yoga experiences these past 8 years indicate I:
- have better whole body mobility at night
- am able to do more demanding, challenging asanas.
I designed my evening sessions in a manner that added five to seven extra asanas each night over each three day period and repeated the cycle.
For example, I did 51, 58 and 65 asanas during this past Friday, Saturday and Sunday night sessions; tonight I will do around 51.
My objective each evening was to engage in diverse whole body movements demonstrating strength, balance, flexibility, controlled breathing and a calm mind.
Some asanas I have done regularly each night are shown below.
Head To Floor
With
Shoulder Stretch
[February, 2013]
Eric LEcuyer Photo#
With
Shoulder Stretch
[February, 2013]
Eric LEcuyer Photo#
 |
Demonstrating Hip and Shoulder Girdle Mobility Good Balance Elongated Leg Muscles, Connective Tissues In 2018 Able To Move Extended Arms Lower Raise Torso To Standing Position With Each Arm Extended To Sides |
I do Gomukhasana and a combination of Butterfly to Tortoise pose in each of my night sessions; in half lotus I move my arm behind my back to clasp each foot.
The Marichyasana asanas I also do each evening require me to clasp my hands around my raised knees in all four positions while twisting my torso.
Collectively, these asanas have contributed to my ability to enter the Bound Pose.
Bound Pose
[September, 2016]
From
Revolved Lateral Angle
To
Bound Pose
(Clasping Hands)
Demonstrating
Balance
Enhanced Muscle & Joint Mobility
Halasana
Plow Pose Variation
[February, 2013]
Photograph by Eric LEcuyur
Chaturanga Variation
[Reversing Palms, On Insteps]
[February, 2013]
Eight Angles Pose
[November, 2017]
[September, 2016]
From
Revolved Lateral Angle
To
Bound Pose
(Clasping Hands)
Demonstrating
Balance
Enhanced Muscle & Joint Mobility
My daily practice of this combination of movements has led to significant progress clasping hands facing to the right and left.
I still am limited turning my head upwards but have some mobility
without experiencing any discomfort.
This asana remains among my favorite movements and was originally introduced to me by Ray in his yoga classes.
I still am limited turning my head upwards but have some mobility
without experiencing any discomfort.
This asana remains among my favorite movements and was originally introduced to me by Ray in his yoga classes.
Halasana
Plow Pose Variation
[February, 2013]
I usually prepare for this pose having done a sitting Gomukhasana (clasping my hands behind my back for 60 seconds on each side) along with Shoulder Stretching in all four asanas: Standing Forward Bend, Head To Floor, Double Pigeon and Upavistha.
Additional preparation includes Deep Side Bending in Upavistha along moving from Virasana to Supta Virasana.
The transition from the basic Plow pose to extending my hands to feet demonstrates whole body muscle lengthening and mobile pelvic and shoulder girdles - an activity I recall doing as a runner 50 years ago but never associated with yoga at the time.
Additional preparation includes Deep Side Bending in Upavistha along moving from Virasana to Supta Virasana.
The transition from the basic Plow pose to extending my hands to feet demonstrates whole body muscle lengthening and mobile pelvic and shoulder girdles - an activity I recall doing as a runner 50 years ago but never associated with yoga at the time.
I continue to experience no discomfort of the complex of muscles, connective tissues associated with my neck, cervical spine in this position.
Chaturanga Variation
[Reversing Palms, On Insteps]
[February, 2013]
This more challenging modification of Chaturanga was taken in 2013 by Eric LEcuyer.
Dealing with a medical diagnosis of Duptyrens contracture on my right hand (palm) during the past several years has compromised my ability to attempt asanas but not prevented me from doing most them.
Each day I stretch my hands and feet to maintain joint and muscle mobility.
My right palm requires multiple daily gentle stretching to counteract the more restricted range of motion I now experience due to the abnormal synthesis of a dense connective tissue along tendons to several fingers.
These compromised areas are elevated, bumpy and feel hard to the touch and have biological characteristics to seemingly act as if they were a muscle.
Unlike my left hand, placing my right palm flat and forming a right angle of 90 degrees with my wrist requires time and effort.
Despite this situation, I am able to do One and Two Hand Downdog, Updog, Plank Pose, Side Plank, Crow Pose, "Wild Thing" and Eight Angles Pose (see below) but only after being sure I have prepared my hand for each specific asana and the pressure to be applied.
Unfortunately, I have not attempted to do a handstand at home for fear of damaging my hand as a consequence of shifting my weight forward too quickly as my feet are elevated.
Dealing with a medical diagnosis of Duptyrens contracture on my right hand (palm) during the past several years has compromised my ability to attempt asanas but not prevented me from doing most them.
Each day I stretch my hands and feet to maintain joint and muscle mobility.
My right palm requires multiple daily gentle stretching to counteract the more restricted range of motion I now experience due to the abnormal synthesis of a dense connective tissue along tendons to several fingers.
These compromised areas are elevated, bumpy and feel hard to the touch and have biological characteristics to seemingly act as if they were a muscle.
Unlike my left hand, placing my right palm flat and forming a right angle of 90 degrees with my wrist requires time and effort.
Despite this situation, I am able to do One and Two Hand Downdog, Updog, Plank Pose, Side Plank, Crow Pose, "Wild Thing" and Eight Angles Pose (see below) but only after being sure I have prepared my hand for each specific asana and the pressure to be applied.
Unfortunately, I have not attempted to do a handstand at home for fear of damaging my hand as a consequence of shifting my weight forward too quickly as my feet are elevated.
Eight Angles Pose
[November, 2017]
Moving
From
A Sitting Position
To
Hands Supporting Body
Demonstrating
Strength, Balance
Joint & Muscle Flexibility
Controlled Breathing
From
A Sitting Position
To
Hands Supporting Body
Demonstrating
Strength, Balance
Joint & Muscle Flexibility
Controlled Breathing
The ability to execute this asana, raising my torso and looking forward, is evidence of my progress over many years.
I often do this sequence after doing the twisting, rotating movements associated with Marichyasana, Leg Cradles and various of my Half and Full Lotus asanas I have shared in recent website blogs.
Raising and lowering my body in this position is also possible but reuires my right hand to have a good range of motion.
'Bird Of Paradise'
[March, 2017]
Demonstrating
Balance, Strength
A Calm Mind, Controlled Breathing
And
Shoulder, Hip, Elbow, Wrist Mobility
This asana is practiced every evening and requires flexible lower back muscles - as a consequence, I often end my session with this more challenging sequence of movements.
My Upavistha, Full Splits, Head To Floor, Camel, Cobra, Pigeon and other poses collectively help to prepare me for the 'Bird of Paradise' movements and to maintain my stability on each foot.
My progress with this and my other evening balancing asanas (including Arm-Leg Extension With Torso Twist & Extended Arm, Tree Pose & Variations, Warrior III, Eagle Pose, King Dancer, Half Moon) continues.
NUTRITION
During the past six weeks I continued to prepare most of my own small meals at home.
Recently, baby spinach has been combined with different vegetables including broccoli along with various fruits, nuts, seeds and Goya extra virgin olive oil.
As in the past, my mostly plant, some dairy food selections were obtained from local vendors; no meat was consumed during this time.
I have continued to purchase items from Isador's Organics (Oxford), Arcade Snacks (Auburn) and the Booklovers Gourmet (Webster).
My weight has remained in the 120's as I continue to experiment with what and how much I eat daily.
 |
| From Isadors Organics Purple Kohlrabi Apple, Kiwi Three Rainbow Carrots Roma Tomato Raddish, Goldball Turnip Libation Smoothie |
Arcade Snacks
Mixed Nuts, Seeds, Dried Fruits
Organic Maple Granola
ALSO
77% Cacao Dark Chochlate
From
Goodnow Farms
Booklovers Gourmet
2 Purple Kohlrabi
[Gifts From Owner Debra Horan]
Blueberry Blossom Honey [Hebert]
GRANOLA
Paleo Southern Cherry Almond
Lavender Blueberry
Mocha Chip
Mocha Chip
**HOMAGE
TO
RAY HOYT, THE YOGA LOFT
Recent Events
Recent Events
February 7th would have been the anniversary celebration of The Yoga Loft - the studio designed, opened in 2011 by Ray Hoyt for his yoga students.
The studio Ray created was a unique setting to teach, to learn and to participate.
Ray designed his studio to share yoga experiences with individuals and as a community. Among its features were:
Ray designed his studio to share yoga experiences with individuals and as a community. Among its features were:
- A climate controlled area having a wooden floor, two wall ladders and wall ropes easily accommodating 20+ students
- Capacity for yoga instruction at all levels (beginner, intermediate, advanced)
- Various yoga props to facilitate movements including chairs, straps, blocks, sandbags, among others (thinking about 'The Whale', the Spine-Work) stored is a smaller side room
- A high quality sound system to provide background music during yoga classes
Ganesha
[Ganesh, Ganesa]
Unfortunately, record low temperatures and a failed heating system within the old Stevens Linen Mill led to frozen and broken pipes and extensive water damage.[Ganesh, Ganesa]
Having other Hindu titles, Ganesha was known as the 'Remover of Obstacles'.
Our early Yoga Loft classes were done in the presence of Ganesha in two different locations.
The building was closed, found to be unsafe, not meeting the required code standards by the local Dudley Fire Department, and requiring expensive repairs.
The prospect of finding an alternative site to The Yoga Loft for future classes became moot with Ray's recent decision to cease his public yoga instruction.
I indirectly received a copy of Ray's complete communication. I quote some of his final statements:
"... how much I respect all of you. I've gotten to know you and enjoyed teaching you as well as practicing with you. It is my sincere hope that you will continue to do your yoga for as long as you are able.
Thanks to all of you, those who dedicated themselves relentlessly over the years, and especially to all of the students that started with me at the gym and put up with more than you ever should have. You gave me the best teaching experience I could have ever asked for. I will never forget that."
Good Memories
I considered myself among those students Ray wrote about in his communication: having experienced years of his inspired yoga instruction at the Gym, Temple and within The Yoga Loft.
Over time, opportunities to attend several group Yoga Loft classes each week increased: one class became two and expanded to four led by either Ray, Patty and Jen.
The Yoga Loft In 2012
Ceiling Fans, Wall Heaters Added Later
My reaction to the first class Ray taught in The Yoga Loft was expressed briefly in an email sent to him that night. I quote two lines:
Over time, opportunities to attend several group Yoga Loft classes each week increased: one class became two and expanded to four led by either Ray, Patty and Jen.
The Yoga Loft In 2012
Ceiling Fans, Wall Heaters Added Later
 |
Two Ropes Hanging On Left Wall Note Ray Sitting In Photo |
- your new Yoga Loft studio is a gem - I am pleased your vision finally has become a reality
- thanks for sharing your passion - our first class was both instructive and fun
Ray had a gift of communicating well with his students, mostly females of various ages, and making everyone feel comfortable.
He often spoke of his appreciation for the dedication and passion demonstrated by his students as expressed by their presence in the classes he taught over many years.
My 8th Anniversary yoga blog of October 19, 2017 was an opportunity to recognize all three of my gifted instructors (Ray, Patty and Jen) and to share aspects of their passion, their quality instruction within The Yoga Loft.
Warrior III
At Wall Ladder
Experimenting With Form
[October, 2107]
Experimenting With Form
[October, 2107]
Some of what I liked best about my Yoga Loft experiences are briefly expressed below. I especially enjoyed, appreciated:
[1] Ray's passion for his yoga, how he taught and shared his skills, his frequent amusing stories and informed commentary that made each class fun
[1] Ray's passion for his yoga, how he taught and shared his skills, his frequent amusing stories and informed commentary that made each class fun
[2] The diversity of asanas selected during each class: no class was ever the same as the previous or future one and asanas were done individually or in combination, at times in a sequence of three or more whole body movements - for me, highlighting mobility strengths and weakness
[My disciplined, perhaps obsessive documentation of the asanas done during each Yoga Loft class by all three instructors has allowed me to monitor, evaluate my gradual whole body mobility progress into my 8th year]
[My disciplined, perhaps obsessive documentation of the asanas done during each Yoga Loft class by all three instructors has allowed me to monitor, evaluate my gradual whole body mobility progress into my 8th year]
[3] The opportunity in group classes to partner at our mats, at times a wall area or the wall ladder, less frequently the wall ropes - enhancing our range of motions not possible when done individually and,or to receive assistance in specific movements at our mats (for me: with the inverted handstand, feathered peacock poses)
[4] Participating in diverse assisted back bending asanas:
[I found Ray always encouraging: being asked to demonstrate different asanas was an additional source of motivation and especially exciting those few times I experienced an enhanced range of motions in Tortoise and 'Bird of Paradise' postures]
[6] Ray provided access to The Yoga Loft for my one-on-one morning partner sessions from May (2013) to December (2017) with Patty Tremblay: as a consequence of our multiple weekly meetings, my whole body mobility significantly improved as I got older
[Having Ray comment, provide feedback on my asana images taken by Patty were valued, instructive]
[7] The time spend in Corpse Pose (Savasana) focusing on our breathing, attempting to eliminate 'racing thoughts' and enjoying the sounds of the 'Bowl', the Chimes
[4] Participating in diverse assisted back bending asanas:
- Especially using the Two Chairs/Blanket and having both feet, head and forearms on the mat simultaneously and on several occasions, being lifted upwards
- In Upper Facing Bow: [1] on the rug with others holding both hands and feet and at times my back being lifted upwards by a third person's back [2] at the wall with each of my hands on yoga blocks and being lifted upwards, obtaining an enhanced spinal range of motion - requiring strength, it was an assist that Ray excelled at [In both cases with controlled breathing]
- Being lifted onto my quads, torso elevated in deep Bow Pose
- The gradual, deliberate spinal movements backwards and extending my arm, hands to the ladder rungs and slowly returning to a standing position with controlled breathing
[I found Ray always encouraging: being asked to demonstrate different asanas was an additional source of motivation and especially exciting those few times I experienced an enhanced range of motions in Tortoise and 'Bird of Paradise' postures]
[6] Ray provided access to The Yoga Loft for my one-on-one morning partner sessions from May (2013) to December (2017) with Patty Tremblay: as a consequence of our multiple weekly meetings, my whole body mobility significantly improved as I got older
[Having Ray comment, provide feedback on my asana images taken by Patty were valued, instructive]
[7] The time spend in Corpse Pose (Savasana) focusing on our breathing, attempting to eliminate 'racing thoughts' and enjoying the sounds of the 'Bowl', the Chimes
My long association with Ray during our shared experiences in The Yoga Loft directly and profoundly impacted two of my current lifestyle choices.
67 next month, I have been able to focus on my yoga mobility and nutrition selections and to modify behaviors - to address, alleviate ongoing body and mind issues:
My Condo Yoga Studio
67 next month, I have been able to focus on my yoga mobility and nutrition selections and to modify behaviors - to address, alleviate ongoing body and mind issues:
- Dealing with my lower back restricted mobility, compromised spinal and thoracic range of motions, a progressive connective tissue disease of my right palm
- To enhance my breathing, to 'calm my mind', reducing 'sources of stress'
I have not spoken to Ray since June 26, 2017 - my final Monday evening group class he taught at The Yoga Loft.
Since then, I have continued to communicate with Ray via e-mails on a range of topics including the sharing my yoga website blogs.
I read his most recent email sent to me this morning and look forward to sharing this post with him later today.
Since then, I have continued to communicate with Ray via e-mails on a range of topics including the sharing my yoga website blogs.
I read his most recent email sent to me this morning and look forward to sharing this post with him later today.
Last Thoughts
Both the 5am and 6pm yoga sessions I have wriiten about in this blog reflect positively on Ray, Patty and Jen and, in an understated manner, speak volumes about their respective valued influences and The Yoga Loft on my current lifestyle choices, focus.
Your reactions to this communication are welcomed.
# Eric LeCuyer www.ericlecuyer.com , eric@ericlecuyer.com , 508-341-2631
**Homage defined: in its current usage, to appreciate, applaud, praise, respect, value, hold in high regard
**Homage defined: in its current usage, to appreciate, applaud, praise, respect, value, hold in high regard
#BobCrowther #Yoga #Ray Hoyt #TheYogaLoft
