Saturday, December 31, 2011

Morning Hike of neighborhood-asphalt

Kelty Backback almost fully loaded, only one day of dehydrated food and no tarp, I hiked on Del Norte circle pace under 17 minutes per mile going for two miles this morning.  Fog some mist at 8:30 AM clouded the view of trees and houses.

Looking forward to bringing in the new year of hiking and maintaining the Ga Appalachia Trail.  First meeting in Atlanta during January is orientation required meeting for new members.

Friday, December 30, 2011

Training for the backpacking trip

This morning with pack 3/4 full of planned essentials for the Appalachian Trail, I hiked the neighborhood circle with hiking  boots, bluejeans and t-shirt.  Pace was 24 minutes per mile, a good pace for the AT.  Only one mile this first hike, planning to increase distance gradually as well as weight.  Walking fast pace with backpack will get you into shape and lose those unwanted pounds of body fat.
More training days will include use of lighter weight running/hiking shoes, long sleeve shirts, shorts, trousers, hiking stick or staff, various weights adding more dehydrated foods and more water bottles.

From BSA essentials and Pathfinder LLC 10 C's for survivability, my Kelty includes:

1.  Cutting tool ( Survival carbon steel knife w/sheath)
2.  Combustion (Fire starter striker)
3.  Cover (tarp)/clothing
4.  Container - A way to carry, store and boil water for purification.
                        Also for carrying food, cooking, etc.
5.  Cordage (parachute cord and bankline)
6.  Cargo (Kelty backpack)
7.  Compass with mirror
8.  Candling (flash light)
9.  Cotton cloth/bandana

10. Combination tool /Duct Tape

Monday, December 19, 2011

Yoga X2

Sunday was Yoga X2 from P90x2.  Felt  like Power Yoga, mostly standing poses after a few SS very slowly.  Full split not quite there yet.  Bakasana OK, but have soreness in right forearm muscle from doing too many flow sequences from bakasana to tripod headstands.
Tony likes to do reps for some of the poses, crunch, warrior 2 to extended side angle, push ups, crow to headstands, warrior 3 to warrior 1, half moon to crunch.  Half Happy baby was interesting.

Saturday, December 17, 2011

P90X2 Day 4

X2 Total Body & X2 Ab Ripper.... pushed play at the gym using their equipment.  Sharing weights required using pause and put weights back on rack taking much longer than at home.  Next time will do at home and finish sooner not using pause so much

Friday, December 16, 2011

Yoga Recovery and Mobility

today I did home practice Yoga, X2 Recovery + Mobility.  Using the foam roller really loosened up the shoulders and hips.  Noticed huge difference with hamstrings. 
A good foam roller is the best tool for helping the body recover from tightness and injury.

Thursday, December 15, 2011

Wednesday, December 14, 2011

Aerobics for Seniors then P90x2 X2 Core Day 1

This am went to aerobics step class for seniors....Fun Fun Fun.

X2 arrived this afternoon.  Opened package, took measurements, did fit test Monday again and pushed play day 1 X2 Core.....Sweaty, challenging less than an hour.  Excellent program is 90 days.  Phase 1 one month, push play 5 days per week.  may extend phases 3-6 weeks.  Week 4 is usually recovery.

 P90x 2

Tuesday, December 13, 2011

Ashtanga Yoga with ease today

Morning led class moved with ease, no jump backs, rest after SS's, standing poses, primary 1/2, then finishing poses and finally more rest in corpse.

Later went to gym: warm up, pull up preps, free weights, military press, squats, bench press and then cool down. Body today was tight, maybe from the gymnastics floor exercise reps and sets on Saturday with rest on sunday.
Monday I retook the fit test from P90x and results were encouraging, much better than when taking first time and after 90 days of P90x a few years back in time.

Maybe this gymnastics flow is interesting or amazing:

A true one arm planche is impossible

Thursday, December 8, 2011

Ashtanga class/ Gymnastics at home

Lead class this am, Ashtanga 3/4 Primary Series in cold room and on colder floor.

At home self practice gymnastics week 7 day 4 routine.

Wednesday, December 7, 2011

Tuesday, December 6, 2011

floor gymnastics week 7

combined day one and day two teaching this with warm up and finishing with flexibility cool down module at Moss Point Community Center Riverfront:
Warm Up, Skill work and conditioning, flexibility module for one hour.

Monday, November 28, 2011

gymnastics plus yoga cool down/warm up

Day 3 of phase 2 floor 1 gymnastics gold metal bodies routine:
warm up
Crow to tripod extension 3 reps 6 sets
Double Arm Levers hold 5 sec 6 sets
Hollow body pushups then superman raises 7 reps 3 sets
Handstand holds 6 reps 10 secs each, 10 secs off
Hollow Body Hold 6 reps 10 sec on, 10 secs off.
Cool down stretches adding additional yoga asanas/stretches.

Friday, November 18, 2011

Floor Exercise week 5 phase 1 beginner gymnastics


first set of five today at pro health gym

Tomorrow is the warm up and stretch test.

Tuesday, November 15, 2011

Ashtanga Yoga teaching day

Thursday Primary led class with 5 regulars of the Moss Point Recreation Center on the Riverfront,who all practice as taught by P Jois. Inspiring.....
AM led Half Primary class at Riverfront with one student.

Afterwards at home received free Paralette training video from GMB and worked on L-sit, press and push-up using push up stand (12 in X 12X10). Maybe I should order a descent P-Bar made of wood?

Sunday, November 13, 2011

Floor Exercise in Gymnastics for Beginner Week 5

Week 5 first set of 4 done, 10 secs or 10 reps.   Gymnastics Floor Beginner:

Location: Pro Health and Fitness Pascagoula, MS

Saturday, November 12, 2011

Basic Gymnastics Training and Yoga

63 year old gymnast

link to you tube for video of 63 year old gymnast.  I posted because my age now is 62.

Today started week 5  Beginner Phase 1B of floor 1 Gold Metal Bodies (GMB) consisting of:
1. Warm Up Sequence
2. Crow Holds (Hold each for 60 seconds.)
3. Front Scale Holds (Hold each for 60 seconds.)
4. Added  Building Gymnastic Training 3 reps 3 sets of negative pull ups (hangs).
5. Cool Down Stretches adding additional yoga stretches to basic position of GMB F1.

Saturday, November 5, 2011

History of yoga as we practice it now  Gymnastics to India Mysore Palace from British Soldiers.  More of Same...    Interesting reading.   Now moving onto History of Gymnastics

Thursday, November 3, 2011

Week 4 Starts today

Fourth week Gymnastics  beginner level 1 starts today.  Looking forward to this home practice after led class this morning at the Moss Point Community Center.
I may commit to connected warriors volunteer yoga teaching free classes for vets an entire year.  This would be a good change , having military life experience and a family of seasoned veterans.

It is about time to record video and post the next time.  So until then enjoy this week.

Wednesday, October 26, 2011

Working with 3rd week beginners phase 1 gymnastics noting improvements in technique and strength staying up in handstand against wall.

And teaching yoga.

Friday, October 21, 2011

Tuesday, October 18, 2011

2nd week floor 1 beginner Monday's routines


Having trouble with the above routine.  Next time hopefully show improvements.

 Warmed up prior to these and finished with flexibility workout, maybe upload later.

These were from GMB beginner's floor gymnastics Monday 2nd week progression.

These were done after leading Ashtanga Yoga primary series class at Moss Point Community Center on the waterfront.

Friday, October 14, 2011

Gymnastic Ring Training

 I discovered that ring exercises are very, very , very challenging.
Started with ring training today setting up rings and trying them out with the basic beginner exercises:

Ring Push Ups

Ring Row Ups

Friday, October 7, 2011


Today at home practiced Ashtanga Primary Series then Gymnastics.  The Gymnastics came from website by Olympic Gymnastic gold medal recipient (GMB website).  I found the gymnastics helpful for Ashtanga Yoga.

Thursday, October 6, 2011

Mysore Class

Yes we are doing Mysore style yoga at MossPoint Riverfront. One lady brought a 4 year old that she was babysitting. One does not experience such Bliss at traditional yoga studio.

Tuesday, October 4, 2011

Led Ashtanga Yoga Primary Series this AM at the Riverfront.

The class prefers led class to Mysore.

Thursday, September 29, 2011

Ashtanga Primary MPCC at Riverfront

Moss Point's regulars class did Ashtanga Primary Series this morning with me leading the class.

Monday, September 26, 2011

Ashtanga Yoga

Practiced Primary full series.  body a little stiff with not grabbing fingers in sleeping turtle.

Monday, September 19, 2011

Today at ProHealth I did a crossfit workout using the balance ball, chin up bar, free weights, jump rope. As a warm up I did Ashtanga Salutations, standing poses, final 3 poses and corpse for 6 breaths. Finished workout with some time in the steam room.

Saturday, September 17, 2011

Kripalu Vigorous Vinyasa Flow in warm room

Kripalu style Vigorous Vinyasa Flow practice today for 90 minutes.  (temp set at 78 Deg F)

When students show up  for morning practice saying they have stiff body, what questions does the teacher ask?
 Did you do the following prior to class?

1.  Early morning shower in warm water?
2.  Stomach Kriyas (churn abs)?
3.  Drink cup(s) of warm water?
4.   A few Sun Salutations to remove the fuzz (fatty tissue) in shoulder and back muscles?
5.  Lie on back and do some exercises to warm up the spine?
6.  Keep empty (no solid food) stomach until after yoga practice?

Usually, a stiff body person awakens and drives to the studio for a practice, maybe they brush the teeth and drink some coffee.  Some even eat breakfast?

Sulfur tablets and green veggies help keep bendy body.  And a yoga practice holding each asana pose for at least 3-5 minutes does wonders, inhaling thru nose and exhaling thru open mouth.

Tuesday, September 13, 2011

Astanga Yoga today

Our class did first day of Ashtanga:  stomach kriyas, warm up the spine exercises on the back, and then 10 salutations SS-A, final three seated poses, corpse for 10 minutes..  I gave instructions and demo the first SS-A then watched the class do nine more at each person's individual pace, taking rest and/or mods as needed.

Next class we will add 10 or less SS-B.

After class for self practice I did 2nd day which  included same adding 10 SS-B after doing 10 SS-A, final three poses, then corpse.

At home Sirsasana:

Tuesday, September 6, 2011

Beautiful Sivananda Style class today

Fall is here, weather cooler and students returning to yoga practice at Moss Point Community Center.  Fantastic views of the waterfront from second floor of the Riverfront Community Center, recently landscaped and locals fishing or throwing out nets into the water, boats docking and birds returning after the rain and wind.  River rose over docks and is now receding.

Fall is here with cool mornings and the gentler all levels basic Sivananda Yoga.


Friday, September 2, 2011

Power Yoga

Using DVD today personal practice was ninety minutes of Power Yoga.  Quite different from Ashtanga and Sivananda.

Tuesday, August 30, 2011

Calm Mind

Moss Point Community Center.  Awesome class witnessing the Sivananda Hatha  Yoga Asana Practice

Monday, August 29, 2011

ATTC in front of Shiva Temple             
Moon Day, no yoga, but return to Pro Health and Fitness:

Tread mill, chin ups, push ups, shoulder press, bicep curl on machine, tricep machine, dumbbells bicep curls and should press on bench.  Then stretching and kakasana to headstands.

Saturday, August 27, 2011

Saturday workout

Saturday workout:
Returned to ProHealth and Fitness.
5 minutes on threadmill, shoulder press, chin ups, bench press, inclined bench press, and 6 Sun salutations finishing with headstand (falling over).

Sunday workout:

ProHealth and Fitness.
  Ashtanga SS-A and B, standing poses, 3 finishing poses, chin ups, push ups, bicep curls (4 types).

Wednesday, August 24, 2011


Goal is working up to 9 minutes in headstand.  First attempt, less than 2 minutes.

Monday, August 8, 2011

Sivananda Yoga Ranch ATTC July 2011

Advanced Teachers' Training Course (ATTC)

My ATTC experienced recently at Sivananda Yoga Ranch near Woodbourne, NY, was during the month of July 2011. I drove from Pascagoula, MS, taking a 3 day trip and arriving two days early, giving me time for adjustment to the Ashram life and recover from a recent trip to Ireland, jet lag and the drive. Upon arrival some confusion with front desk resulted in waiting for the desk clerk who did not realize who I was, although we had known each other for 4 years. Apparently there was not a room reserved for me. I said let me take an hour while you check with the lady who emailed me about arrival two days early and I can unwind from the long drive and practice yoga on the platform. Realizing I would be doing 2 asana practices and an hour of pranayama each day, I did my last Ashtanga Primary Series practice in blue jeans and t-shirt while the karma yoga volunteer  checked about the room. I felt much better after the practice and walked down the hill from platform for yoga and entered the front desk area again, and this time he said my spiritual name and said the room will be ready at 2:00 PM. (Someone on karma yoga staff was using the room and moved out into a tent, I later learned). I walked around the beautiful Ashram taking pictures of the Catskills with I-phone, and three hours later drove up to Ananda House and took my luggage up to the third floor room 20 and unpacked, made the bed with sheets provided and placed my blanket and pillow on the bed, which was leaning to one side and uncomfortable, prompting me to sleep on the floor.

Yoga platform on the hill

View from Ananda Hall third floor room 20.

Bell Tower

The Advanced Teachers' Training Course is an opportunity for graduates of the Sivananda Teachers' Training Course to deepen their spiritual knowledge over four weeks of intensive yoga practice and the study of Vedanta philosophy.

Curriculum of Teachers' Training Course

The goal of this training program is to produce qualified and inspiring yoga teachers who are able to draw on their own practice and personal discipline in imparting the yoga experience to others.

The curriculum is based on the five points of yoga which can be understood as the practical application of the traditional four paths of yoga.

The intensive daily schedule includes two meditation sessions, two yoga classes, two lectures, one hour of service to the ashram community. One day a week is lecture-free, otherwise known as the weekly day off.

Advanced Asanas (yoga postures)

A daily teaching practice class is devoted to teaching you how to teach asanas and pranayama. A daily asana practice class gives you the opportunity to practice your own asanas and will help to build the good habit of practice. The daily in-depth practice with individual corrections comprises:

• Sun salutation

• 12 basic yoga postures

• 100 asana variations, from intermediate level to advanced

• Postural alignment

• Deep relaxation with autosuggestion

• Release of blocked energy

• Training sessions for all age groups

Yoga porch

Yoga Barn

Benefits of asanas:

• Control emotions

• Improve power of concentration

• Rid the body of excess fat

• Enhance physical fitness

• Relieve chronic ailments such as constipation, rheumatism, stomach complaints

• Stimulate circulation

• Stabilize thyroid functions

• Keep muscles youthful and supple into old age


• Expands capacity of the lungs

• Relaxes the nervous system

• Balances the two hemispheres of the brain

• Purifies the nadis (subtle energy channels)

• Awakens the inner spiritual energy

• Kapalabhati (lung cleansing exercise)

• Anuloma Viloma (alternate nostril breathing)

• Ujjayi, Surya Bheda, Bhastrika, Sitali, Sitkari, Bhramari

• Samanu (mental cleansing of the nadis)

• The three bandhas: Jalandhara, Moola, Uddiyana

I arose each morning at 4:20 AM to shower, brush teeth, clean tongue, netti pot, and do the morning ritual of stomach kriyas prior to pranayama at 5:00 AM for an hour. Pranayama was not challenging for me as I already have pranayama practice from Ashtanga and found these pranayamas not as challenging for there is no retention after the exhale as we do in Ashtanga, but sitting with legs crossed for an hour did bring about slight soreness in the left knee.


• Tratak, Neti, Kapalabhati, Dhauti, Nauli and Basti: six classical purification exercises for the eyes, nose, air passages, esophagus and stomach, abdominal organs and large intestine. Explanation and demonstration of the exercises and their effects. Individual instruction prior to practice. I awakened at 4:20 each morning and practiced these on my own in the restroom.

Yoga anatomy and physiology

• Introduction to the major body systems

• The effects of asanas and pranayama on: the cardiovascular system, respiration, digestion, skeletal and muscular systems, endocrine system

• The eight systems of the body

• Yoga and physical culture

• Diet and nutrition

This was an excellent course and taught by a yoginni and massage therapist. I learned that the brain tumor removed about the size of a golf ball several years ago was still causing imbalances of functions controlled by the hypothalamus, thalamus, and pituitary/pineal of the center brain called diencephalus. I still have residual tumor about 3/8 inch in diameter, but was treated with cobalt radiation using gamma knife. I decided to limit eight count head stand held for long intervals, and rested prior to doing advanced headstand variations. Some members of the class held headstand for up to 9 minutes and then did advanced variations without rest. Headless headstand, handstands were easy for me as balance was better with no pressure on the skull.

Karma and Reincarnation

• The law of action and reaction

• The law of compensation

• The law of retribution

• Destiny and self-effort

Yoga nutrition

• Vegetarianism for ethical, spiritual and health reasons

• How diet affects the mind

• Proper balance of the main nutrients

• Ayurvedic principles of nutrition

• Healing effects of fasting

Vegetarian Feast after Graduation



• Guide to meditation

• What is meditation

• Why meditate

• Physical and mental meditation

• 12-step daily practice

• Effects of and experiences in meditation

• Mantras . spiritual energy in sound

• Mantra initiation (if desired) I already received mantra from ttc.

Hatha Yoga

• Ethical and moral principles

• Body prana (life energy) and mind

• From control over the body to control over the mind and meditation

Raja Yoga

Ah, the Royal path, yoga sutras, eight limbs of yoga, philosophy of science and knowledge.

• Ashtanga - the 8 steps of yoga

• Antahkarana - functions of the mind

• Concentration and meditation

Kundalini Yoga

• The Absolute and how it manifests itself in nature

• Macrocosmos & microcosmos

• The 7 Chakras

• The awakening of cosmic energy

The pranayama advanced practice in Sivananda tradition is only practiced at the Sivananda Ashram or with an experienced Guru, for Swami Vishnu Devananda believed the Kundalini might try to enter the wrong nadi or cause severe problems. The sanctity of the Ashram assures safety.


  • Learning the Sanskrit alphabet
  • Correct pronunciation and spelling of the mantras and hymns
  • Writing yoga sutras in sanskrit
  • Asanas in sanskrit

Bhakti Yoga

• Kirtan: chanting of classical Sanskrit mantras

• Indian gods and their cosmic meaning

• Arati and Pujas (traditional Indian rituals)

• Chanting opens the heart and purifies the mind. With daily chanting, you develop a strong feeling of devotion and a very pure vibration. In devotional chanting correct pronunciation, devotional attitude and awareness of meaning are all-important.

Karma Yoga

My Karma Yoga started two days early and was about 5 hours each day during the early arrival days, chopping wood, splitting wood and piling wood. Needless to say the sun burned the back of my neck and I sweated in the heat while two others operated chain saws to cut pulp wood into lengths for me to split using a 20 ton press log splitter. I wore gloves, sun glasses, a cap, and ear protection from the chain saw noise. I enjoyed the work, but experienced severe sunburn later with the back of the neck peeling off later and bleeding on my pillow at night trying to sleep in this new environment. The a/c system is an open window bringing in fresh Catskill mountain air and the blissful noise of mother nature.

When attc schedule started, my karma yoga was less than an hour splitting logs for firewood used at the sauna. Also I did maintenance work, carried luggage for important visitors in between classes or our limited free moments, and operated the weed whacker and a weed eater. The area on a hillside overlooking a drop off to a frog pond below from where guests ate meals from outdoor wooden tables with seats, such a beautiful sight! This area had briars, poison ivy, and weeds mixed with wild flowers. My instructions were “knock it all down”. I did all of this after splitting the wood for the rest of the month. You should see the long chords of wood and the weed whacked hillside, minus the poison ivy. Needless to say, a week after arriving home, I broke out with poison ivy rash all over my arms. I took precautions during the month with long sleeves and protective oils. But the last two days I weed eat-ed some dark red poison ivy leaves growing over flat rocks and forgot to apply protective coatings. I wore gloves, safety boots, long blue jeans, sun glasses each day, but the final two days did not wear protective sleeves and coatings. Such pain and suffering after getting home.

Le Chocolate (yogurt from adjacent yogurt shop)

• Karma yoga is the practice of selfless service and helps to reduce selfishness and egoism and keeps you fit and healthy and gives immeasurable joy

• You will be asked to do various tasks within the Ashram setting including gardening, cooking, cleaning, office work and any other work necessary for the smooth running of the community

• The law of cause and effect

• Samsara . the wheel of birth and death

• Karma Yoga - selfless service: one hour daily in the ashram community

Split wood for Sauna

Hillside down to frog pond prior to weed whacking.

After weed whacking

Sauna Furnace (where fruits of labor realized by guests within 190 deg sauna room around the corner)

Jnana Yoga

We had a few warm up classes by Swami SadaSivananda and a final review, the major portions of Jana Yoga, Vedanta philosophy were taught by the Director of all USA, Canada, Bahamas, and Israel yoga centres, Swami Swaroopananda. Class was most interesting experience being in the director’s class, especially his entrance to class, his assistants and secretaries and traveling companions. The permanent staff and our teachers attended, playing the harmonium and chanting until the anticipated arrival of the Swami, very much unlike all the other classes.

• Basic concepts of Vedanta philosophy with lots of illustrations and analogies

• The 7 Bhoomikas or planes of consciousness

• Space, time, causation

• The 3 bodies

• The 3 levels of the mind

• Conquest of death

Bhagavad Gita

• Considered one of the greatest spiritual texts of the world, the Bhagavad Gita contains subtle and profound teachings and has a universality which embraces every aspect of human actions. It symbolizes the solution of the eternal struggle between the spiritual and the material in every human being

• Study of both the text and Swami Sivananda's commentary

Daily schedule and course rules

• 4:30 am: Wake up

• 5:00 am: Advanced pranayama

• 6:00 am: Satsang (Meditation, chanting, lecture)

• 8:00 am: Basic Asanas w/o pranayama

• 9:00 am: Anatomy and physiology

• 10:00 am: Breakfast

• 10:45 am: Karma Yoga (helping out with chores)

• 12:00 pm: Sanskrit/Raja Yoga/Bhakti yoga

• 2:00 pm: Main lecture in Vedanta, Bhagavad Gita

• 4:00 pm: Asanas and pranayama, advanced variations to basic 12 postures

• 6:00 pm: Dinner

• 7:30 pm: Satsang (Meditation, chanting, lecture)

• 10:00 pm: Lights out


Satsang means being in companionship with the truth and with the wise. The course satsang consists of half an hour silent meditation, half an hour chanting and a talk or reading on aspects of yoga philosophy. It will help you to develop a strong and steady meditation practice and show you the way to peace and happiness.

Ganesha Mural

Final Satsang and graduation

Main temple

The first SatSang conducted by Swami SadaSivananda, included an introduction of each member of the class here for ATTC. I introduced myself giving a description of training and teaching experience, and indicated I came here to have a good time and enjoy the course. Later the Swami said the purpose of ATTC is experience Pain and Suffering, not to enjoy the experience. At the end of the course this was negated “Neti, Neti” by the director in his final lecture saying he hoped we did indeed have a good time for we all enjoy yoga and staying at such a beautiful Ashram founded by our Guru Swami Vishnu Devananda. I did have a good time. The only pain and suffering experienced was ascending the flight of stairs each day to the third floor of Ananda Hall, and getting sunburned while splitting wood for the sauna. There was much talk about chocolate and coffee by Swami SadaSivananda and how these were vices he tries to avoid. I do not drink much coffee nor like chocolate at all, but hearing that this was to be avoided; and many of the staff recommending visiting “Le Chocolate’ store in downtown Woodbourne on our day off for cappuccinos and chocolate. So naturally on my day off, I took a small group of classmates in my auto to Woodbourne and we all ordered chocolate and cappuccinos. One lady ordered the Belgium waffle with chocolate syrup on top. The chocolate and coffee did not bother me, but a small portion of the Belgium waffle did, making my stomach feel squeamish. So most of my pain and suffering occurred away from the Ashram, not to mention developing a rash from poison ivy after I arrived home 3 days later. Driving home I also experienced pain and suffering in the Southern Gentlemen’s restaurant in downtown Lexington, Virginia, home of Washington and Lee college and Virginia Military Institute. A group of men ordered same time as me. My order for dinner was rainbow trout, string beans, baby potatoes and carrots almost sattvic.. The adjacent table much to my chagrin ordered a large greasy hamburger, bright red meat, covered in onions and salty French fries, a huge rib eye steak cooked slightly almost raw with blood oozing out of it, fries and catchup, fried calves liver and French fries, and the fourth a sirloin steak also cooked rare with a mound of fries, too. The smell of these platters of gluttony delivered to the adjacent table made me almost throw up, such that I moved my plate to another table near a large group of women and it was not long thereafter they all ordered wines and draft beers. Such a fermented odor and smell turned my sinuses and made me almost as sick seeing and smelling the red meats. Such pain and suffering for a flexible vegetarian who occasionally consumes local fish and vegetables.

On our day off, we experienced a silent meditation walk around the Ashram property and offsite into the wilderness for over an hour’s walk, enjoying the views of meadows, temples, paths in the woods, panoramic views of sun rising, distant saddle backs, lakes and wooded Catskill ridges.

Day off at Lake after 5 hours of Karma Yoga


A high degree of self-motivation is required for all aspects of the course. A basic knowledge of yoga postures and philosophy is helpful but not essential. A sincere desire to learn and openness to the teachings of yoga is required.

The practice and especially the teaching of yoga demand a high degree of self-discipline and purity. To ensure the success of the program, participants are required to attend all spiritual activities, meditation sessions, lectures and asana classes.

Meat, fish, eggs, black tea, coffee, alcohol, tobacco, drugs and nudity are prohibited during the course as they are counterproductive to the yoga practice. Participants who do not comply with the ashram rules may be dismissed from the course. Unfortunately, it is not possible to cater to personal dietary preferences beyond the yogic-vegetarian meals.

Practical information

What to Bring

The book Meditation and Mantras by Swami Vishnudevananda (available for purchase at our boutique and in all of our centers worldwide), 2 pairs of Yoga Teachers' Training uniforms from ttc, yoga mat, meditation cushion, meditation shawl, toiletries, notebooks, pens, slip-on sandals, clothing for warm days and cool mornings/evenings, rain wear, flashlight, insect repellent, alarm clock, bathing suit for sauna.

For tent space only: bring your own tent, bedding, and towel.

Further recommended reading for at-home study

• Yoga - Your Home Practice Companion by Sivananda Yoga Vedanta Centre, Dorling Kindersley

• The Complete Illustrated Book of Yoga by Swami Vishnudevananda, Three Rivers Press

• Bhagavad Gita with a commentary by Swami Sivananda, the Divine Life Trust Society

• The Sivananda Companion to Yoga

• Yoga Mind & Body by Sivananda Yoga Vedanta Centre, Dorling Kindersley

These can be purchased at any of our Centres or Ashrams or from our online boutique.

Getting There

Students are responsible for making their own way to the Course. Details of how to get there will be sent to you upon registration. Please arrive on the day before the course is scheduled to commence. Departure will be the day after the course finishes. Please do not arrive late or plan to leave early. You may wish to arrive a few days earlier to acclimatise to the new environment or stay longer after the Course has finished. You need to liaise directly with the Ashram to arrange this.

ATTC July 2011 Yoga Ranch

Saturday, August 6, 2011

Return from Sivananda Yoga Ranch

Just recently returned from the Yoga Ranch in Woodbourne NY with new yoga title certificate after spending 5 weeks there, including travel time by auto.  Now I am Yoga Acharya, Master of Yoga.  Before this training I chopped wood and operated weed eater and lawn mower, during this training I operated lawn mover, chopped wood and the weed eater, after this training I returned home to operate weed eater and mow the lawn.  Karma yoga.

I am working on writing a description of what I learned at the Sivananda Advanced Teacher Training and will post here soon.

This Am's practice Sivananda of course with some pranayama, too.

Thursday, June 2, 2011

Sivananda practice at MPCC Riverfront

Sivananda basic twelve practice
is link to Sivananda Om page.
We enjoyed this relaxing practice this morning at the Riverfront.  Humidity is high, but a/c running; could not help notice warm floor and soothing breeze over top of body during Corpse.


Saturday, May 14, 2011

Yoga Body Progress

Yoga Body after one week

Yoga Body Stretch Gravity Poses 
for Bendy Body week 1

Prior to Yoga Body

Friday, May 13, 2011

Video Ashtanga Yoga


Sun Salutations Ashtanga

Standing Ashtanga fundamental poses


Finishing Poses Ashtanga
sorry camera shifted.

Work In Progress-SS-Jumpbacks

Insanity the Asylum

Insanity the Asylum Vertical Plyo

Insanity the Asylum Relief

Work In Progress_Jumpbacks-2

Practice after the practice

Jump backs

SS and Jump backs

Jumpbacks more of

Practice after the practice

Ashtanga yoga SS

Ashtanga Yoga Standing Poses

Ashtanga Yoga Finishing Poses

Sorry the camera moved.

Saturday, May 7, 2011

Retake of Primary Series

after Insanity the Asylum Strength, I did Primary Series and showed my tiredness and lack of strength and focus, but mangaged to upload finally.

Friday, May 6, 2011

Ashtanga Yoga Primary Series (Work In Progress)

Ashtanga yoga Sun Salutations A and B

Standing Poses

Primary Series
(need to redo this part, as some asanas are missing or out of sequence.


Finishing Poses
I am doing handstand instead of headstands.

Next video will have better quality.

Saturday, April 30, 2011

Ashtanga/gravity yoga hybrid

Friday:  Today's practice included traditional Ashtanga Yoga minimum for warm up, then onto several gravity poses each held for 3-5 minutes all taking 55 minutes of time.  Early morning was Speed and Agility of Insanity The Asylum DVD by Shaun T from Beach Body.

Saturday turned into Rest day for Yoga (ashtanga traditional day off) and later in the afternoon I pushed play for Insanity the Asylum DVD Plyometrics.  challenging for me favoring right knee and taking it slow on that side.  Lots of sweat, jumps improving using the ladder for half length.

Sunday: AM Ashtanga Yoga Full Primary Mysore at home.  then in the afternoon Insanity the Asylum Strength. 

Monday:  AM taught Ashtanga Yoga class at Shanti Yoga.  Then short Ashtanga at home going gravity poses afterwards for about 45 minutes.  then cycle for 16 minutes on stationary bike.

Tuesday:  Yoga Rest day for Ashtanga.  AM workout Back to Core Insanity the Asylum.  Maybe yoga tone class this afternoon..... 

Wednesday:  Insanity the Asylum 45 minutes speed and agility, then later yoga for 80 minutes.