Well, this sequence is for you! Angela takes you through stretching, strengthening, and releasing.  All in under 15 minutes.  We promise.  This sequence is designed so you can practice along with her.  She’ll talk you through everything, and then you can be on your way.

(Bonus: if you didn’t make it to Guatemala, and are curious about going next year, here’s the studio we practiced in!)

Click below to watch!

*Edited by Anna Norman

- Mark Twain

We say the instructions over and over again to hone the skill of inner listening. We listen with the ears but we become immune because our sense of hearing is overworked.  Our headphones are firmly jammed into our ear canal so we can disengage in order to stay sane.

Our senses, like anything else, can be overworked.  Like muscles we overuse in down dog, our senses are constantly working. And in urban environments, we use our senses to withdraw.  So they go into a defensive posture and stay there.

Yoga is as much about retraining the senses as retraining the body. We start in a quiet seat and we use the breath to draw our external energies and engagements inward.

We watch our thoughts if we can let ourselves do so.  The insidious nature of the voices in our head will make yoga as routine as your commute on the F train.  And we stay stuck.

Yoga is a way to reignite our senses. It is a balm for the weary, cynical, caustic urbanite. Yoga is persistent, like the guy you keep saying no to for your first date and end up marrying.  The practice of yoga is messy. It requires us to disengage our routine cylinders. And that break in routine, in habit,  can put us in emotional no-man’s land unless we accept the vulnerability of the new – whatever the new may be.

What’s your yoga story? How did you find Mala?

CHRIS: It all began for me in the spring of 2005… Tired of running and seeking help for chronic sinus issues, I stumbled into my first yoga class at Crunch Fitness. I made the ego-driven mistake of going into an advanced class – boy was I in some serious pain the next day. I made my rounds trying all different types of yoga, including Kundalini and Bikram. I almost gave up on yoga after my one and only Bikram class! I then searched for a credible yoga studio, which led me to The Shala. There, Lisa Yi taught me the foundation of my yoga practice and to this day I am incredibly grateful! I stuck with it and went to basics regularly with the ultimate goal of going to ashtanga and the “hard” classes. Within six months, I started with the advanced classes.

In July of 2007, two years into my practice, I met the love of my life, Annie! She had little prior yoga experience so we began to go to basic classes again! After two years of regular practice, going back to the basics with Annie helped me learn many new things. We love to practice next to each other! I enjoy smiling at her in the middle of a class (of course that’s with glasses on).

In the summer of 2008, we decided that we wanted to explore Brooklyn more. I came across the Mala grand opening news article and emailed it over to Annie! I remember the photo of Steph, Angela, and Christina standing with paint rollers. I believe our first class was with Angela and we were hooked!

ANNIE: Before I met Chris, I had taken one yoga class during college and it didn’t really click. When we met, I was really impressed with Chris’s dedication to yoga and was so thrilled when he asked me to go to a class with him (after our third or fourth date)! I was surprised that I actually could do yoga and enjoyed it!

What pose do you want to do all day? What pose could you never do again?

CHRIS: Ardha Chandra Chapasana is my favorite yoga pose! It gives me a great feeling of openness in both my chest and quad!

I like the challenge of learning about a pose and trying to figure it into my 6’4″ body, but to this day Upavistha Konasana doesn’t work for me! Somehow at home, watching TV and sitting on the floor, I can fold forward and rest on my forearms. But this never seems to happen during the practice!

ANNIE: I love the thrill of doing jump backs (not that I could do them all day though!). I could happily do without camel pose.

What are your biggest yoga obstacles and how do you overcome them?

CHRIS: Practicing at home is my biggest obstacle! Annie and I often do Mala podcast classes. I’ll setup our mats and blocks and mentally prepare myself to focus. We start and I often make an excuse to stop early! I guess I’m still working to overcome the distraction of the TV!

ANNIE: I agree, weeknight home practices are our downfall. I’m easily distracted by our two cats and more prone to “give up face,” as Chris calls it. We do love the Mala podcasts though. They keep us on track most of the time!

What was the last Dharma talk that resonated with you?

CHRIS: A teacher was talking about the idea that in the winter, we humans tend to want to hibernate like other animals and there is nothing wrong with that. It all clicked for me…. After years of sinus/asthma issues during the winter I realized that when it’s really cold we belong inside! I have had a healthy winter (knock on wood)!

ANNIE: I always love Stephanie’s talks on being okay with where we are in our practice now, today. “You’re here, you made it. That’s the hardest part,” also resonates!

Where is your favorite place to get coffee, or a drink, post-yoga?

We travel to Mala from Williamsburg, so following class we look forward to good coffee and grilled cheese sandwiches from Depanneur.

If you could practice yoga anywhere in the world, where would it be?

CHRIS: Anywhere with Annie! Practicing together with an amazing ocean view in Hawaii was amazing!

ANNIE: Aww, I agree, anywhere with Chris! Right here in Brooklyn might be my favorite.

How has practicing shifted other aspects of your life?

CHRIS: Yoga has done amazing things for my health and has made me a calmer person! At times I get very worked up to practice and after I finally do, I feel a shot of total relaxation! Throughout a stressful day I know that I will have peace and quiet for 1-2 hours. I have always been a goal-setter and yoga has helped me realize not to be upset or over react if you don’t reach the goal fully. Instead yoga has taught me to accept where you are in this moment!

Yoga is something that Annie and I share and it has become part of our weekly life. We look forward to coming to Mala all week! It makes me feel comforted to know that Annie is right next to me!

ANNIE: Yoga is something that I never would have thought to try before meeting Chris. Through my practice, I realized that I could do more than I ever thought! I love that yoga is something that Chris and I will share forever.

Each week we’ll bring you the story of a Mala yogi in their own words.  Maybe you know them, maybe you’ve never seen them before, maybe they look familiar, maybe you once knew their name, but forgot.  Whatever the case may be, here is the chance to learn a little more about the person practicing on the mat next to you.  Click here to read about past yogis.

We fall. We fall all the time. We create loop-di-loops in our head to cover up the fall, no matter what it is. We screw up at work, we talk behind a friend’s back and get caught, we trip and stumble off the curb. We fall off the perch we’ve set up for ourselves in our head. That hurts our ego. We feel embarrassed, our cheeks turn red. The piercing eyes of self-mortification burn inwards with words like “stupid”; “why can’t you do anything right?” plays Ring Around the Rosy in our heart.  The insidious perfection continues its mossy growth that dims the brightness of our soul.

Then we step onto our yoga mats and are encouraged to fall. The art of the fall is heralded, celebrated, lauded, even taught.  We learn to fall small, out of something like tree, which teaches us the blow to the ego is mostly self-perpetuated. We learn to fall big, out of headstand, and stop/drop/roll takes on a whole new meaning. We fall on our face in crow. We flip over in forearm stand. The chorus of falls feels louder than the solo of poses we nailed. But, once we nail a pose, we lose perspective on the art of the fall that got us there. We recreate our process as a linear destination as opposed to the messy engagement of process.

The more we flip, slip, wobble, and topple on the mat, the better. The pose in and of itself isn’t worth much without the falls that got us there in the first place. Falling sharpens our senses, recommits the tentacles of engagement. It keeps us humble and makes us strong at the same time. It reminds us to laugh and lean into momentum of the universe, of the greater energies around us, as opposed to fighting it.  If we never learn the fall and its value, we never appreciate the effort it takes to balance on one foot, two hands, or the crown of our head.  Or gain the perspective that falling bestows on us each time we do it. So, go ahead and fall. Laugh, cry, let those cheeks burn bright, but whatever you do, make sure when you fall out of a pose to topple perfection off its perch when as you splunk.

So join us.

We’re excited to launch our first teacher training program in May 2012.

About our program:
The teacher training experience is the container that allows changes to take root from the process that this practice is. We’ve designed a program that moves this process into action-oriented steps so that your intention to teach becomes a reality.

• Learning:  We’ve designed our anatomy, asana, and philosophy labs to appeal to a variety of learners.  Even if a particular area isn’t your strong suit, you’ll experience it in a different way to gain the knowledge you need to build a teaching tool box that is practical, realistic, and empowering.

• Teaching:  From the very beginning of the program, you’ll gain practical experience in the seat of the teacher by teaching asana, anatomy, and philosophy.  You’ll also participate classroom observation, small group teaching sessions, engage in a constant dialogue to develop your teaching voice, and assisting classes.

• Personal Growth: The unique skill set you bring to your yoga experience shouldn’t disappear because you’re a yoga teacher! Our intimate size allows us to work with you to incorporate your professional experiences, career themes, and strengths into developing your teaching seat.

What You’ll Get:

• The confidence to lead yoga classes with crisp verbal instruction, effective hands-on assists, and clear visual cues
• A strong grounding in basic knowledge of functional anatomy and kinesology
• The ability to customize appropriately: How to teach to the level of the room and work with scoliosis, imbalances, proportions, pre & post-natal, and injuries
• Real training as a teacher–including class planning, keys to a relevant dharma talk, sequencing, and when to teach off your class plan–so you can craft safe, interesting yoga asana classes
• An overview of Patanjali’s Yoga Sutras and Tibetan Buddhist philosophy
• A foundation in basic meditation and breath work techniques
• Tools to navigate the shift from being a yoga student to becoming a yoga teacher while remaining a committed student of the practice
• The training necessary to register with Yoga Alliance at the 200-hour level upon successful completion of our program

Time & Financial Investment
Schedule:  
May 2012-September 2012
We believe that good training can be available at the community-based level, with a schedule that meets the needs of your real life. The program will launch with an intensive retreat at Good Commons from Wednesday, May 9 – Sunday, May 13 (included in the fee). We’ll then meet at Mala Yoga on select Friday evenings & Saturday late afternoons & evenings.
Specific dates & times will be distributed at the Teacher Training Open House.

Financial Investment:
$500 deposit with application
$3500 if paid in full by May 1st (less your deposit upon acceptance)
$3800 if paid in three installments over the course of the program (less your deposit upon acceptance)

For an application, please email Angela Clark, Director for Teacher Training – angela@malayoganyc.com

Informational Open House
Sunday March 11th, 6.45-8pm:
We will answer your questions and go into more detail about the program, content and structure.

- Martha Beck

Supported Fish: The two blocks version

Always a fan favorite, supported fish is, arguably, one of the best upper spine and chest openers in the yogic canon. There are lots of different ways to do this pose. This is a great place to start.

Place two blocks on your yoga mat. (If you don’t have two blocks, two telephone-sized books work, just drape a towel over the one for your shoulders.) Have one block positioned horizontally to the short edge of your yoga mat, and you’ll rest your shoulder blades on the lowest end of that block.

The other block is for your skull — not your neck – but the back of your skull, about three fingers up from its edge. It takes some fussing to find the perfect spot for your blocks, but more props means a bit more tinkering, and it’s so worth it!

More props also means more effective release of tight areas. Make sure the shoulders are tucked under your back rib cage and there’s nice width in your front body from your sternum to your outer collar bones. (insert photo here of supported fish, arms alongside the body) Your arms rest alongside the body, with the palms facing the sky.

The block under your shoulder blades is on the lowest height (I call this the “brick height”) or the second height (I call this “tea-serving height”) – not the highest height. The block under your head can be at the same height as the middle block, or on the tall height – this placement facilitates the forehead being above the chin in space.

While this feels great on the upper back and chest for 99.999999% of us, the low back can sometimes be chatty in this pose. As you settle onto your blocks, eye-spy your front ribs to see that they aren’t popping to the sky. Slightly engaging the long abdominal muscle called your rectus abdominis can keep the ribs in check.

The position of your pelvis is important as well — the bony landmarks of the hip points at the top of your front pelvis and your sitting bones at the bottom of your back pelvis are good yogic landmarks with which to be acquainted. Your hip points move ever so slightly towards your rib cage , which can activate the right set of muscles in the lower abdomen. Move your sitting bones towards the hollow at the backs of your knees. These actions can help protect the low back.

“How are the legs in this pose?” is one of the most often asked questions. You can have the legs straight, you can bend the knees and have the feet flat on the floor (like you would in bridge pose) or knock your knees together, you can place the soles of the feet together in bound-angle pose, or cross legs – whatever feels good.

In addition to facilitating muscular release, supported fish can facilitate the breath in the upper chest. This is one of those poses that a little practice each day goes a long way, and also can help combat chicken-pecking head when you’re at your workstation. Hang out over the blocks as long as it feels good. When you’re ready to exit the pose, place the bottoms of your feet flat on the floor. Gently roll off the blocks to your right side and find a fetal position. Take a few breaths into your shoulders and upper back and see how it feels.

Pectoral Stretch on the Wall

As we open the upper back and chest in supported fish, we’ll also stretch out those pectorals in the front of the upper chest.

Shoulder tightness can be caused by many things. One culprit is shortness in the fan-shaped pectoral muscles that live along the lower collarbone/upper ribcage to armpit area in the front body. When these muscles get caught “short,” it’s hard to place the shoulders and arm bones in the proper position when we’re bearing weight. This pec stretch is the yogic equivalent to cleaning out your attic.

Stand near a wall and place your hand on it, with your arm shoulder-height. Make sure your arm-bone is snugly in the socket and your shoulder is on your back. Slightly turn your toes away from the wall, taking your legs, pelvis and chest with you. Press your hand into the wall and breathe into your upper chest. Hold for 5 to 7 breaths, then release your hand and arm along side your body with control. Stand in mountain pose for a moment and chart the differences between your sides. Does that arm feel a bit longer? That’s totally normal. Move to the second side and repeat on both sides if you wish.

A big complaint about this pose is the hand gets tingly. That’s when the nerves get involved. Another variation is to place the pinky-finger edge of your forearm on the wall.

No matter which version you do, make sure the arm-bone is elevated a smidge towards your ear and you’re de-schlumping your upper back.

The best part about this pose? You can do it anywhere! In your office, in the bathroom stall, in a meeting, in the shower – wherever. And it feels really good.

These prep poses can be done as a sequence or they can be done on their own, when you have time in your day. The consistency of practice is important when excavating a tricky area like the nexus of the upper back/shoulders. So, put your yoga stuff where you can see it in your house and find a wall space that’s uncluttered for your pec stretch.

In the next It’s Prep Time, we’ll look at poses that strengthen the shoulder girdle so it can bear the weight needed to protect the neck in headstand. Remember, before you bear weight on your neck, it’s important to know that your neck and the rest of your spine (and your ego) can handle it. There’s lots of conflicting opinions in the world about the efficacy of headstand, so educate yourself before you commit to the practice of headstand in its classical form. Headstand isn’t appropriate for everyone for a variety of reasons. If you have any questions at all, please listen to your gut and consult with a qualified medical professional and a local yoga teacher you trust. Safety first, kids. The practice isn’t much fun without it!

It’s Prep Time! is a column designed to take a “big” pose and look at it from the very beginning. Whether or not poses in this canon comes with ease the first time around, or it’s your Alamo, there’s good, important work to be done in cultivating a strong foundation in the body & the mind, which can protect the body from injury, which is important in a repetitive stress practice like yoga, and allow us to feel the full benefits of a pose.

What: No Dog Yoga with Angela Clark
When: February 19th, 7:00pm – 8:10pm (Third Sunday of every month)
Where: Mala Yoga, $17 – Class cards accepted

What is “No Dog” Yoga?

Quite literally a yoga class with no downward facing dog or upward facing dog. It’s sort of my way to say it’s a therapeutic class without using the word therapeutic – except for right now.

Eventually in life and in practice things can go awry, injuries happen, fatigue sets in or shifts happen in our practice that require us to change our perspective of how we are viewing both our body and mind. This class is designed to explore how we are processing our practice through postures done at the wall and supine, through which the body will be able to receive more feedback. When you walk into the room, I ask what brings you to this class – four out of five people will have an injury (not necessarily yoga related!)

Also, I want to show people that they can have a yoga practice without doing the well-known vinyasa if they are injured, and it’s nice for everyone to have a place to practice.

What if I want to do just one?

Do one what?! A Dog Pose? Be my guest – before the class begins

Is Down Dog bad for me?

That seems like a trick question. Done with correct alignment and intention (because if the intention is not set nothing will happen) Downward Facing Dog is a fantastic pose. It stretches the backs of the legs, tractions the spine, and builds upper body strength.

Will I ever do Down Dog again?

If your body is able, of course – but how attached are we to ‘doing’ poses? Can we get the same benefits through other postures without exacerbating any existing injuries? Sorry, did I just answer a question with a question?

Why shouldn’t I do Down Dog?

I thought we were erasing the word ‘should’ from our vocabulary? Reasons not to do down dog are existing wrist or shoulder injury that get exacerbated in that position.  Another is not having enough strength in the legs or shoulder girdle, which can create unnecessary strain.

But, as stated above, Down Dog can be a great pose. I do it everyday to help keep my back healthy, but there was a time it wasn’t possible.  I had to do a lot of negotiating with my body and figure out other ways to work my practice that got me strong again.

What’s your yoga story? How did you find Mala?

My yoga story started less than a year ago. I had tried some classes here and there, but did not have a regular practice. People kept telling me to start practicing saying, “you’ll gain more flexibility…you’ll feel more centered, etc.”  I thought to myself, “feel more centered…what does that even mean?  What does it mean that this person feels connected to their yoga studio? Isn’t yoga just another form of exercise?”

While all these thoughts were going through my mind, I received a one week pass to a studio in Manhattan.  I figured if I was ever going to try it, this was the time.  I went for the week and thought, “ok, I get the flexibility part”. I started to stretch and use muscles I never knew existed.  But I still wasn’t sure about “feeling centered”. I felt relaxed after class, but was that all I was supposed to feel?  It didn’t stick so I felt like there was something deeper I was missing. But because I was feeling the physical benefits, I stuck with it and continued my journey.

Last summer, I moved to Brooklyn and wanted to find a new studio. My first two attempts were not great and I started getting concerned. But then I actually just stumbled upon Mala when searching online and here I am!  The reviews said that it was a warm and friendly place and I felt that as soon as I walked in to my first class. After practicing at Mala for just a few weeks, I finally felt like I was getting a deeper understanding of the non-physical benefits of yoga. I was starting to “feel centered” and I finally understood what that meant and finally felt that connection to Mala that others had said they felt with their studios. I can’t say exactly when all this happened, but it’s just something I’ve noticed in the last few months. I knew I had found not just a studio, but a home in Mala (and Brooklyn!)!

I remember the first workshop I went to that was with Steph, Angela and Christina. I loved having all three of them there – each unique in their own way but all so real.  Their ability to break each pose down in a way that works for you personally and make the impossible seem so easy is amazing.  I knew after that first workshop that I was a part of something special.  I am so grateful to have found Mala and for all the wisdom you all impart upon me during every class. You have helped change my practice to what I had always hoped it would be and I am so excited to continue on this journey!

What pose do you want to do all day? What pose could you never do again?

I really like tree pose and plow pose. I love the strength and focus I feel in tree pose and the stretch I get with plow pose.

In terms of the one I could never do again…well, I don’t know that I could never do them again (because I actually can’t do them!), but I have a hard time with handstands and most arm balances (and backbends while we’re at it!), but I’m getting better and love the challenge! I can finally do crow…well, some of the time!

What are your biggest yoga obstacles and how do you overcome them?

My biggest physical obstacle is lack of flexibility. My biggest mental/emotional obstacle is being too hard on myself when I can’t get certain poses and focusing on where I am in my practice, rather than where the yogi next to me is. I try to overcome that by just keeping with the practice and trusting in the process and myself that I will get there in my own time!

What was the last Dharma talk that resonated with you?

I think for me it’s actually a Buddha quote I saw on Mala’s website saying to turn your mind from the things that are not permanent. I love that quote because I think it can be interpreted in different ways. The interpretation that resonates most with me is to not get caught up with the insignificant/non-permanent things in life. A lot of times, so many of us get so caught up and worked up about things that at the end of the day, don’t really matter.

Keeping that quote in mind, I now catch myself when I’m getting upset about something and I stop to think if it’s worth it…nine times out of ten, it’s not, so I force myself to let it go and move on. If you really think about it and think about the things and people who are important (those that are permanent) in your life, you really are left with a few treasured things and those are the things that really matter.

Where is your favorite place to get coffee, or a drink, post-yoga?

Well, my post-yoga stop is usually groceries at Trader Joe’s…

If you could practice yoga anywhere in the world, where would it be?

At a lake surrounded by mountains.

How has practicing shifted other aspects of your life?

Yoga has had a profound impact on my mindset. I definitely feel more grounded and by this I mean that I feel like I have both feet planted on the ground and therefore, I feel like I can stop, take a breath, and respond to a situation, rather than just react to it. This has helped me immensely with work and personal relationships.

Yoga has also helped me to be more present. I used to always live in the past and in the future. Always worrying about what already happened or worrying about what might or might not happen. Through my practice, I’ve been able to be more present and let go of what happened five minutes ago and focus on the here and now. It has helped me to stop living for the future, but rather to enjoy where I am today, at this moment. And, it has helped me on the mat as well by allowing me to focus on where I am within my practice at that moment and not where I feel I should be.

I’m not saying that any of this is always easy to do, but like everything, it’s a process and I feel that because of my practice, I am able to take a step back and actively choose to respond rather than react; I’m able to actively choose to be present and focus on the here and now.

Each week we’ll bring you the story of a Mala yogi in their own words.  Maybe you know them, maybe you’ve never seen them before, maybe they look familiar, maybe you once knew their name, but forgot.  Whatever the case may be, here is the chance to learn a little more about the person practicing on the mat next to you.  Click here to read about past yogis.