Yoga Done Twice A Day In Home Studio

Bob Crowther (66) describes the past six weeks of daily morning and evening yoga, shares some nutrition information and reflects on news about his instructor Ray Hoyt, The Yoga Loft. 

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. 

Deep Shoulder Stretch
Following 
Prone Arm Across Chest Asana
[September, 2015]

 Starting
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 

My customized morning sessions - currently including about 45-50 asanas - were designed to move my spine in many directions including kneeling, supine, sitting, squatting, standing and prone positions. 

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]

The ability to curve my spine backwards has improved with frequent yoga practice - it remains a "work in progress" as I am dealing with structural issues with my spine.

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]

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)

These movements identified above prepare me for entering into the Navasana (boat pose) variation shown below.

Navasana 

Variation
[October, 2017]

Demonstrating
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: 

•  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. 

Utkatasana
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] 

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:

• 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

During the past six weeks I approached my evening yoga as if I were attending one of my group yoga night classes taught by Ray, Patty or Jen.

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#

 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

Lunge movements along with the Warrior I and II asanas help to prepare for more challenging asanas involving the clasping of hands behinds ones back, around a knee.

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

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.

Halasana 
Plow Pose Variation
[February, 2013]

Photograph by Eric LEcuyur

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.

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.

Eight Angles Pose
[November, 2017]

Moving  
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

**HOMAGE

 TO

 RAY HOYT, THE YOGA LOFT

 
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:

• 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]

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. 

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.

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

Two Ropes Hanging On Left Wall
Note Ray Sitting In Photo 

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:

• 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]

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 

[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]

[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:

• 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

[5] Ray's frequent teaching tool of having (a) class participants demonstrate asanas accompanied by his comments - also done often and well by Patty and Jen during their classes - and (b) having Patty and Jen teaching during his class at times 

[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.

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.

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

#BobCrowther #Yoga #Ray Hoyt #TheYogaLoft

Yoga Instructors Recognized On 8th Anniversary

Bob Crowther (66) celebrates Ray Hoyt, Patty Tremblay & Jen Gendron and reflects on their contributions to his mobility. 

Ray Hoyt
Passionate Yoga Instruction

Ray introduced a style of hatha yoga to our yoga community informed by the teachings, tradition of Yoga Master B. K. S. Iyengar and Ann Bissanti (Iyengar's student, Ray's instructor).

Ray remains most responsible for informing, influencing my lifestyle choices to make nutrition and mobility priorities.  

Ray Hoyt
As
 Youthful Yoga Instructor

Two Asanas
On
Ray's Yoga Website (2010)

Demonstrating
Strength, Balance, Flexibility
Controlled Breathing
Calm Mind

Among Ray's Emphasis As Instructor

* Gender, body type, age were not viewed as barriers to making ones heath a priority, to engage in daily whole body movements

* All level yoga instruction (beginner, intermediate, advanced) was used as a opportunity to learn, inspire, motivate all class participants

* Gentle whole body movements were encouraged to promote safety, avoid injury

* It was important for each individual to listen to their bodies, to move within their abilities and comfort level 

* Yoga was humbling- being compassionate to ourselves was important 

* Breathing, a calm mind were important and complemented the physical aspects of our hatha yoga activities

We Often Were Told

• Yoga was personal and not a competition with others
• Frequent yoga practice was important to achieve mobility, to maintain progress 
• Each yoga asana reflected ones strengths, limitations  
• To focus daily on nutrition choices, to drink water, to get sleep, to reduce stress, to calm our minds  
• Of Ray's appreciation: thanking those he instructed and recognizing their shared commitment, dedication to yoga 

Group Yoga Classes

Ray was experienced teaching classes with an attendance of less than ten to numbers in excess of 60 people - the sequence of asanas selected during each class was different.

He had a talent making people comfortable, to enjoy themselves independent of how well or limited they were able to move.

Comments made throughout Ray's classes about how to approach, enter specific postures, sequence of movements were clear and informative. 

He frequently emphasized not to make assumptions on how a person could move based on appearance alone. 

Among my most vivid and valued memories during these past seven years occurred when Ray would make comments about a specific asnana of others, mine - an effective approach, tool to instruct us.

I especially enjoyed how Ray effectively utilized the diverse abilities of various class participants to demonstrate specific movements.

Ray's requests for me to demo individual or combination of asanas in classes were fun, motivating and included:

• Bird of Paradise, Tortoise and Standing & Forward Splits 
• Moving from Malasana to Pendulum to Firefly 
• Sequencing Extended Lateral Angle to a Revolved position and moving my opposite arm over the bent leg to the floor and into a Bound position, Twisting my Torso

March, 2017
Ray, Patty
Feathered Peacock Duo

Note Body Details Of Ray, Patty In This Asana
[Arm Positions, Spinal Curves]

The Yoga Loft (Dudley, MA)

The opportunity to participate in classes at Ray's new yoga studio complemented those attended at the  Webster Gym and Oxford Temple.

Ray's passion, vision and focused efforts led to our first group evening class on February 7, 2011. 

Approaching the first anniversary of The Yoga Loft, I expressed in writing to Ray:

"those of us who have been fortunate and privileged to attend these Monday night and Saturday morning yoga classes have been rewarded with an excellent level and style of instruction in a conducive and fun learning environment". 

I continued to value positive experiences in our yoga studio into 2107 -  involving Ray directly, with fellow members of our yoga community.

Access to the two wall ladders, wall ropes, chair(s), yoga blocks, straps and room wall along with the introduction of the 'whale' during 2013 - facilitating my back movements - all contributed to enhancing our yoga mobility. 

Documenting how I moved during each yoga class, making notes of the asanas selected by all instructors, at this and other locations has been instructive and rewarding.

It has enabled me to evaluate my gradual whole body mobility progress and evolution.

These records during seven years were a valued reminder of what is possible from disciplined and focused daily activities.

The feedback I received from Ray to communications on a wide range of topics including the evaluation of my asana photos were always welcomed and appreciated.

What I expressed to Ray in January (2017) holds true today: "For your continued positive roles and verbal support, I remain grateful and motivated".

            Evaluation Of Spinal, Back Mobility

                  

My March 20, 2011 meeting with Ray in The Yoga Loft led to a back, spinal assessment providing a pathway to address seriously limited bending backwards and associated restricted breathing.

Our session also included my first experience on an inversion table.

While the reconstructive thoracic surgery at 50 to address a pectus excavatum diagnosis restored my seriously compromised breathing and eliminated decades of debilitating asthma and allergies, issues remained that Ray could help to resolve.  

Tu- Nai Bodyworks 

Seeking possible relief for my limited backward spinal mobility, chronic pain and restricted breathing led me to consult Ray.

For most of the 61 massage sessions I had with Ray, regions of my back were the focus but not exclusive body sites requiring his attention - my last massage occurred in November, 2016.

Issues with my neck, leg, calf, and right palm with Dupuytren's Contracture all benefited from his skills at different times. 

Over time I learned how:

• to address my various back issues, muscle discomfort without using any pain medications
• to move my spine & back with and without props (1) to enhance my whole body range of motions and (2) to facilitate my breathing

Perhaps the best evidence of my enhanced back, spinal mobility was included in the March 19, 2017 communication I sent to Ray:

"You recently witnessed, facilitated my best execution of assisted back bending over two chairs including a spinal lift without any discomfort, pain"

As I noted in my February 1 (2016) yoga blog that included an image of the two chairs:

• Feet, head and forearms were easily maintained in contact with the floor simultaneously - the hands of others applying pressure on my thighs, arms
• I experienced controlled breathing, a calm mind in this once more challenging asana
• Ray's additional gentle lifting of my upper torso further elongated my spine - a memorable, exciting experience given my past history.

Dealing With Inversions 

Ray also was helpful to address my extreme discomfort, fear of moving into inverted yoga asanas - handstand, headstand, feathered peacock.

Ray acknowledged my fear had a positive role; he and others patiently facilitated my efforts to include these asanas in my yoga practice by frequently providing an assisted 'spot' at a wall, on my mat. 

Nutrition

I used Ray's lean, strong and mobile body and relatively good health as a model to inform my approaches to make good nutrition choices.

My 2017 yoga blogs highlight my most recent nutrition experiences, positive outcomes and lowering my weight to adolescent levels.

This success was an outgrowth of many conversations with Ray during the past seven years.

Patty Tremblay

Accomplished, Skilled Yoga Practioner

I became aware of Patty's enhanced whole body mobility as a novice yoga student.

Among others, Ray often had Patty demonstrate basic and more challenging asanas in his Tuesday and Thursday evening group classes that were inspiring, appreciated. 

In December, 2012 I wrote to Patty about an evening class she led:

"Thanks for your instruction time & effort and selecting asana combinations/transitions from start to finish that challenged our breathing, core strength, endurance, balance and flexibility - holding postures longer at times was a real plus in my opinion"

October, 2012
Patty
In
Hanumanasana
[Sitting Split]

Demonstrating

Enhanced Muscle, Joint Range Of Motions

[Hips, Spine, Back, Legs]

Note

 Upright Torso, Shoulders Square

 Forward, Backward Leg Extensions

Creative, Skilled Yoga Instruction

Patty's elevation from teaching Ray's classes in his absence to an Assistant Instructor leading her own yoga sessions during 2013 was not surprising.

She had the requisite knowledge, talent, excellent communication skills to complement her passion for yoga. 

Through words, physical movements Patty emphasized whole body movements reflecting the diversity, abilities and limitations of class participants.

As with Ray, each class taught by Patty reflected different and diverse sequence of asanas during our 60 minute sessions. 

Arriving early, Patty provided assistance to all students and the opportunity to practice movements before her classes began.

I enjoyed being exposed to variations of basic asanas - including Malasana, Full Lotus, Marichyasana - many being referenced to movements included in Iyengars's book, 'Light On Yoga'. 

She embraced the use of props including blankets, blocks, straps, chair(s), the wall ladders, studio walls.

Following Ray's example, partner poses were frequently incorporated in her classes with an emphasis on communication and safety. 

Promoting Transition Of Movements

Patty extended Ray's practice of combining asanas in a sequence of movements during her classes.

Among my favorite sequences during 2013:

• Moving from Triangle, to Chest Over Leg with Shoulder Stretch to Revolved Triangle
• From Warrior I to Warrior II to Triangle To Chest Over Leg To Chair To Revolved Twist & Arm Extensions (palm on mat, arm extended upwards) 

These combination of asanas in creative sequences were constant reminders of strengths and limitations moving my body.

Morning Partner Sessions

 [One-On-One Yoga]

An unexpected invitation in May (2013) by Patty to meet for morning partner sessions was accepted and significantly impacted my yoga progress.

Patty and I enjoyed our 461st session earlier this week - now in our fifth year of morning meetings as a consequence of Ray's generosity. 

The 17 assisted whole body movements we have selected include standing leg lifts (toes touching wall), splits, sitting upavistha (chest, chin to mat with legs wide, plow pose, cobra lift).

As a consequence, my whole body range of motions have significantly improved.

Photos taken during our sessions by Patty over the past several years have been a valuable tool to evaluate my mobility progress.

These images have been shared with Ray for assessment of my form, how to make improvements - many have been posted in my yoga website blogs.

May, 2013
Patty, Bob

Assisted Leg Lift

Toes Touch Wall

October, 2017

My

 Legs Raised With Greater Facility

Standing Upright, Shoulders Level 

Straight Support Leg, Foot Flat Both Sides

Jen Gendron

Youthful Exuberance

My appreciation for how our bodies can move was further enhanced when Jen began to participate in Ray's yoga classes during 2012. 

Ray noted Jen's decades of gymnastic experiences, discipline that contributed to her graceful spinal, back mobility.

Jen's whole body range of motions were appreciated for demonstrating what a supple and strong body was capable of - especially in upper facing plank, locust, bow and cobra asanas.  

It was not uncommon for me to see Jen move from a standing position and bend backwards with hands reaching the floor and return to an upright position multiple times with facility.

I also witnessed Jen before and during classes executing more advanced, challenging hatha yoga asanas including:

• King Dancer Variation (both hands move rear elevated foot towards, to head)
• Locust Variation (elevating legs towards a vertical position with chin on mat, arms at sides)
• Kapotasana (Kneeling, Head Contacts Feet & Arms on Mat)
• Headstand Variations (with arms in various positions)
• A Wheel Variation (transition from a Standing Drop Back with hands on floor into a Handstand)
• Scorpion Variations including the Handstand to Scorpion (shown below)

October, 2012
Jen, Ray

Handstand Into Scorpion Pose

[Moving Feet to Head]

Demonstrating

Balance & Strength

Spinal Mobility

& 

Lengthening of Muscles

[Chest, Abdominal, Back, Leg] 

Controlled Breathing, Calm Mind

The forms achieved in many of Jen's asanas reminded me of those demonstrated by Tony Sanchez - among the most gifted current Masters of hatha yoga. 

Another asana demonstrating Jen's  supple spine is illustrated below.

October, 2012
Jen, Ray

  Cobra Pose Variation
[Feet In Contact with Head]

Demonstrating
Deep
 Muscle Lengthening From Head To Feet
Spinal Mobility

Our Youngest, Enthusiastic Instructor

I continued my hatha yoga education when Jen was given opportunities by Ray and Patty to teach her own classes - her first Yoga Loft class occurred on Thursday evening (January 29, 2015).

Jen effectively demonstrated her experiences, verbal skills well - as I noted in a February 2, 2016 e-mail: "You continue to communicate your passion, joy for instructing others".

Not surprisingly, Jen frequently incorporated traditional, basic hatha yoga asanas with different levels of challenging variations along with new ways to move in the classes I attended.

Various locust movements were among those movements I struggled with - a constant reminder of my limited mid and lower back muscle strength, mobility.

Among my favorite sequence of movements taught by Jen was 'Wild Thing'- moving from a plank to side plank position and beyond with arm and leg extended and returning to side plank.

As with Ray and Patty, I enjoyed the opportunities to assist Jen in her classes via demonstration of asanas as they spoke - especially the Marichyasana movements. 

My most memorable, valued assist by Jen occurred doing a full split when she lifted both arms - confirming my restricted back movements, challenging range of motions were possible.

July, 2012
Bob
Split With Raised Arms

In

2017

Making Progress

 Raising Torso, Elevating Arms Higher

Lengthening Back, Leg & Pelvic Muscles

Bob Crowther

Kudos to Ray, Patty and Jen for their roles in facilitating a major objective of mine: to move better, without pain as I age.

Their contributions, along with many unnamed members of our yoga community, provided learning experiences and positive outcomes during the 1,314 group classes I attended at three locations.

Significant changes to my daily yoga activities occurred during 2017:

• Customized, daily practices in my 'condo yoga studio' replaced four group classes [My last class was on June 26, 2017]
• Yoga blocks, sandbags, strap and multiple mirrors are among the props used to improve my form and mobility        

Since my September 30th yoga blog, I have continued to address both nutrition and mobility interests.

Nutrition Update

Debra Horan, owner of the Booklovers Gourmet in Webster, prompted me to purchase Steel Cut Oats by sending me a photo of her morning meal.

Teaspoons of the oats were soaked overnight in water, microwaved twice for 60 seconds and added to various mixed greens, fruits, seeds and granola among other selections.

Morning Meal
October 6, 2017

Red Mill Steel Cut Oats
With
Blueberries, Pineapple Slices
Cherry Almond Granola 

Other Additions To The Oats Provide Variety, Nutrition

Mobility Progress

My September 30th blog highlighted Baddha Padmasana - a sitting full lotus variation introduced during Patty's classes.

During the past two weeks I documented another modification of Baddha Padmasana - lowering crossed legs in full lotus towards the floor from a supine position and extending arms beyond head.

I continue to focus on having both legs in full contact with the floor enjoying my progress to date.

Bob
Morning
Of
October 6, 2017

Modified Baddha Padmasana
[Supine Full Lotus ]

Demonstrating

Lengthening of Quad & Many Back Muscles

Enhanced Range of Motions
Of
 Pelvic Girdle, Spinal Muscles & Connective Tissues
 Knee and Ankle Muscles, Joints

I have enjoyed receiving responses to recent blogs focused on my nutrition and mobility activities, progress.

Do continue to send me your thoughts on both topics including details of what you are eating. 

#BobCrowther #Nutrition #Mobility #Yoga