Yoga: Art+Science

Year of Yoga: Week: 49

Witold Fitz-Simon — 2008-12-02T16:49:08-05:00

Here is the fourth week of our final progression phase of the year. Remember that these sequences are just suggestions, so adapt them according to the time you have available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, do only the quite practice, or rest completely.

If you find any given pose beyond you, think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, December 2

Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Virasana (Hero Pose)
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle in Head Stand) (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) one side only (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) second side only (20-30 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle in Head Stand) (20-30 sec)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Matsyasana (Fish Pose)
• Setu Bandha (Bridge Pose) (2-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Supta Konasana (Seated Angle Pose) (20-30 sec)
• Parshvaikpada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) left leg raised (20-30 sec)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) pelvis on right hand (20-30 sec)
• Parshva Sarvangasana (Side Shoulder Stand) (20-30 sec)
• Parshva Halasana (Side Plough Pose) feet to left side of head (20-30 sec)
[Repeat the above Eka Pada sequence on the second side]
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-3 attempts)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (1-3 attempts)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, December 3

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Sukhasana (Comfortable Pose)
• Parvatasana in Sukhasana (Mountain Pose arms in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Uttanasana (Intense Stretch Pose) with feet apart
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Bharadwajasana 2 (Bharadwaja’sPose 2)
• Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Janu Shirshasana (Head of the Knee Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Marichyasana 2 (Marichi’s Pose 2)
• Baddha Padmasana (Bound Lotus Pose)
• Pindasana (Embryo Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, December 4

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Virasana (Hero Pose)
• Parshva Virasana (Side Hero Pose)
• Bharawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)
• Bharadwajasana 2 (Bahradwajasana’s Pose 2)
• Marichyasana 4 (Marichi’s Pose 4)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Pashchimottanasana (Intense West Tretch Pose) (1-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)
• Karnapidasana (Pressure on the EAr Pose)
• Halasana (Plough Pose)
• Shavasana (Corpse Pose) (10 min)

Friday, December 5

Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose) (2 min)
• Jathara Parivartanasana (Belly Turning Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (90 sec each side)
• Sarvangasana (Shoulder Stand) in chair (5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) (3 min)
• Supta Virasana (Reclined Hero Pose) (3 min)
• Setu Bandha (Bridge Pose) (5 min)
• Viparita Karani (Upside Down Pose) (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Saturday, December 6

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

•• Core Poses
• Surya Namaskar (Sun Salutation) (any simple variation, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (any challenging variation, 3-5 rounds)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
[Link the following poses together in a vinyasa (flowing series), rolling back and forth from Halasana to Pashchimottanasana and adding poses in according to your whim]
• Dandasana (Staff Pose)
• Pashchimottanasana (Intense West Stretch Pose)
• Halasana (Plough Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Urdhva Prasarita Padasana (Upward Extend Feet Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Ubhaya Padangusthasana (Both Big Toes Pose)
• Ubhaya Padangusthasana (Both Big Toes Pose) with the feet apart
• Upavishtha Konasana (Seated Angle Pose)
• Supta Konasana (Reclined Angle Pose)
• Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• Adho Mukha Shvasana (Downward Facing Dog Pose)
[End of vinyasa series]
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose (10 min)

Sunday, December 7

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Lunge with hands on the floor and back knee up (both sides)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose) simple variation with hand on floor beside front foot, not across front leg (both sides)
• Vashisthasana 1 (Vashistha’s Pose 1) (both sides)
• Chaturanga Dandasana 1 (Four Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four-Limbed Staff Pose 2)
[Link the above poses together in a vinyasa (flowing series), returning to Adho Mukha Shvanasana after each]
• Uttanasana (Intense Stretch Pose) feet apart
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Right-Angle Hand Stand with feet against wall
• Right Angle Forearm Stand with feet against wall
• Surya Namaskar (Sun Salutation) simple variation (Chaturanga Dandasana optional) but including Virabhadrasana 1 (Warrior Pose 1) (3-5 reps)
• Uttanasana (Intense Stretch Pose) feet apart
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Sayanasa (Pose of Repose)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Paryankasana (Couch Pose) with blocks under upper back and head (1-2 min)
• Shalabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Parshva Dhanurasana (Side Bow Pose)
• Padanghustha Dhanurasana (Big Toe Bow Pose) (2-3 reps)
• Dwi Pada Viparita Dandasana (Two Leg Inverted Staff Pose) drop-backs from Shirshasana 1 (Head Stand 1) (3-5 reps)
• Adho Mukha Shvanasana
• Uttanasana (Intense Stretch Pose)
• Ardha Halasana (Half Plough Pose) on chair (5 min)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bahradwaja’s Pose) over bolster (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose)

Monday, December 8

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 1 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 4 (Interrupted Breath 5) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Year of Yoga: Week 48

Witold Fitz-Simon — 2008-11-24T09:33:07-05:00

Here is the third week of our final progression phase of the year. Remember that these sequences are just suggestions, so adapt them according to the time you have available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, do only the quite practice, or rest completely.

If you find any given pose beyond you, think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, November 25

Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Virasana (Hero Pose)
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Baddha Konasana Shirshasana (Bound Angle Pose in Head Stand) (20-30 sec)
• Upavishtha Konasana Shirshasana (Seated Angle Pose in Head Stand) (20-30 sec)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Matsyasana (Fish Pose)
• Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) with block under sacrum
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (20-30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (20-30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (20-30 sec)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (20-30 sec)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Parshva Halasana (Side Plough Pose) (20-30 sec each side)
• Parshva Karnapidasana (Side Pressure on the Ear Pose) (20-30 sec each side)
• Urdhva Padmasana (Upward Lotus Pose) (20-30 sec each side)
• Pindasana (Embryo Pose) (20-30 sec each side)
• Parshva Pindasana (Side Embryo Pose) (20-30 sec each side)
• Parshva Padamasana (Side Lotus Pose) (20-30 sec each side)
[Each crossing of the legs in the above Padmasana cycle in Sarvangasana can be done at one stretch.]
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikpada Sarvangasana (Single Leg to the Side Shoulder Stand) (20-30 sec each side)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (1-3 attempts)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (1-3 attempts)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, November 26

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Sukhasana (Comfortable Pose)
• Parvatasana in Sukhasana (Mountain Pose arms in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Uttanasana (Intense Stretch Pose)
• Prasarita Padottanasana 1 (Widespread Feet Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Peacock Feather Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Setu Bandha (Bridge Pose) (3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Maha Mudra (Great Seal)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose)
• Pindasana (Embryo Pose)
• Yoga Mudrasana (Yoga Seal Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, November 27

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Virasana (Hero Pose)
• Parvatasana in Virasana (Mountain Pose in Hero Pose)
• Bharawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (60 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (60 sec)
• Malasana (Garland Pose)
• Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Single Leg Intense West Stretch Pose)
• Marichyasana 1 (Marichi’s Pose 1)
• Marichyasana 5 (Marichi’s Pose 5)
• Bharadwajasana 2 (Bahradwajasana’s Pose 2)
• Marichyasana 2 (Marichi’s Pose 2)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Marichyasana 4 (Marichi’s Pose 4)
• Pashchimottanasana (Intense West Tretch Pose) (1-3 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (20-30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (20-30 sec each side)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)
• Shavasana (Corpse Pose) (10 min)

Friday, November 28

Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

Saturday, November 29

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (any simple variation, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (any challenging variation, 3-5 rounds)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Urdhva Prasarita Padasana (Upward Extend Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (8-10 min)
• Supta Virasana (Reclined Hero Pose) (3-5 min)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Shirshasana 2 (Head Stand 2) into Bakasana (Crow Pose)
• Shirshasana 2 (Head Stand 2) into Parshva Bakasana (Crow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Eka Pada Koundinyasana 1 (Single Leg Koundinya’s Pose 1) into Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (8-10 min)
• Halasana (Plough Pose) (3-5 min)
• Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster (3-5 min)
• Shavasana (Corpse Pose (10 min)

Sunday, November 30

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Chaturanga Dandasana 1 (Four-Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four-Limbed Staff Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Viparita Dandasana (Inverted Staff Pose) over a chair (3 min)
• Kapotasana (Pigeon Pose) over a chair (3 min)
• Urdhva Dhanurasana (Upward Bow Pose) with feet on a chair (2-3 attempts)
• Dwi Pada Viparita Dandasana (Two leg Inverted Staff Pose) with feet on a chair (2-3 attempts)
• Urdhva Dhanurasana (Upward Bow Pose) (2-3 attempts)
• Dwi Pada Viparita Dandasana (Two leg Inverted Staff Pose) (2-3 attempts)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Ardha Halasana (Half Plough Pose) on chair (5 min)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bahradwaja’s Pose) over bolster (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose)

Monday, December 1

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 5 (Interrupted Breath 5) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

In Our Time: Neuroscience

Witold Fitz-Simon — 2008-11-18T07:19:16-05:00

From BBC Radio 4’s weekly show “In Our Time” presented by Melvyn Bragg:

“NEUROSCIENCE

Find out more about this subject by using our research page

In the mid-19th century a doctor had a patient who had suffered a stroke. The patient was unable to speak save for one word. The word was ‘Tan’ which became his name. When Tan died, the doctor discovered damage to the left side of his brain and concluded that the ability to speak was housed there.

This is how neuroscience used to work – by examining the dead or investigating the damaged – but now things have changed. Imaging machines and other technologies enable us to see the active brain in everyday life, to observe the activation of its cells and the mass firing of its neuron batteries.

But what picture of the brain has emerged, how has our understanding of it changed and what are the implications for understanding that most mysterious and significant of all phenomena – the human mind?

Contributors

Martin Conway, Professor of Psychology at the University of Leeds

Gemma Calvert, Professor of Applied Neuroimaging at WMG, University of Warwick

David Papineau, Professor of Philosophy of Science at King’s College London”


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Year of Yoga: Week 47

Witold Fitz-Simon — 2008-11-17T17:46:27-05:00

Here is the second week of our final progression phase of the year. Remember that these sequences are just suggestions, so adapt them according to the time you have available. The Friday and Monday practices are restorative. If for any reason you feel unable to do the active practice on a given day, substitute one of these two, do only the quite practice, or rest completely.

If you find any given pose beyond you, think about ways to break the pose down into manageable variations. Perhaps practice the arms and legs separately. Use a simpler modification or use a prop to give you a taste of the pose. However you decide to approach a pose, NEVER PUSH YOURSELF BEYOND YOUR LIMITS. ALWAYS BE SAFE. When doing pranayama NEVER PUSH THE BREATH. If the breath becomes forced at any point, release and return to normal breathing. Pranayama is a subtle and powerful practice that should be approached with respect. Do not attempt pranayamas or poses that you have not been taught in class by a competent instructor.

Tuesday, November 18

Quiet Practice:

• Viparita Karani (Upside Down Pose) (5 min)
• Child’s Pose over a bolster (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Sukhasana (Comfortable Pose)
• Parvatasana in Sukhasana (Mountain Pose arms in Comfortable Pose)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Parshvottanasana (Intense Side Stretch Pose)
• Uttanasana (Intense Stretch Pose) with the feet apart
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
• Padangusthasana (Big Toe Pose)
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Padahastasana (Hand Under Foot Pose)
• Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Urdhva Dandasana (Upward Staff Pose) (20-30 sec)
• Parshva Shirshasana (Side Head Stand) (20-30 sec each side)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (20-30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (20-30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (20-30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (Bridge Pose) (3-5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Halasana (Plough Pose) (3-5 min)
• Supta Konasana (Reclined Angle Pose) (30 sec)
• Parshva Halasana (Side Plough Pose) (30 sec)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (30 sec)
• Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand) (30 sec)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Wednesday, November 19

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15 min)

Active Practice:

• Virasana (Hero Pose)
• Gomukhasana in Virasana (Cow Face Pose arms in Hero Pose)
• Adho Mukha Virasana (downward Facing Hero Pose)
• Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• Bharadwajasana 2 (Bharadwaja’s Pose 2)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikpada Shirshasana (Single Leg to the Side Head Stand) (30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (60 sec)
• Upavistha Konasana in Shirshasana (Seated Angle pose in Head Stand) (60 sec)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Setu Bandha (Bridge Pose) (5 min)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Salamba Sarvangasana 2 (Shoulder Stand 2) (30 sec)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1) (30 sec)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2) (30 sec)
• Halasana (Plough Pose) (3-5 min)
• Urdhva Padmasana Shirshasana (Upward Lotus in Shoulder Stand) (30 sec each side)
• Pindasana Shirshasana (Embryo Pose in Shouler Stand) (30 sec each side)
• Parshva Pindasana Shirshasana (Side Embryo Pose in Shoulder Stand) (30 sec each side)
[Each crossing of the legs in the above Padmasana cycle in Sarvangasana can be done at one stretch.]
• Karnapidasana (Pressure on the Ear Pose) (30 sec)
• Janu Shirshasana (Head of the Knee Pose)
• Ardha Matsyendrasana 2 (Half Lord of the Fishes Pose 2)
• Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)
• Adho Mukha Padmasana (Downward Facing Lotus Pose) OR Yoga Mudrasana (Yoga Seal Pose)
• Pashchimottanasana (Intense West Stretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Thursday, November 20

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster with breath awareness (5 min each side)
• Meditation Practice (15 min)

Active Practice:

• Virasana (Hero Pose)
• Parvatasana in Virasana (Mountain Pose in Hero Pose)
• Bharawajasana 1 (Bharadwaja’s Pose 1)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikpada Shirshasana (Single Leg to the Side in Head Stand) (30 sec each side)
• Baddha Konasana in Shirshasana (Bound Angle Pose in Head Stand) (60 sec)
• Upavishtha Konasana in Shirshasana (Seated Angle Pose in Head Stand) (60 sec)
• Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand) (30 sec each side)
• Bharadwajasana 2 (Bahradwajasana’s Pose 2)
• Marichyasana 1 (Marichi’s Pose 1)
• Malasana (Garland Pose)
• Bakasana (Crow Pose)
• Kurmasana (Tortoise Pose)
• Titthibasana (Firefly Pose)
• Supta Kurmasana (Sleeping Tortoise Pose)
• Bhujapidasana (Pressure on the Arms Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1) (5-10 min)
• Halasana (Plough Pose) (3-5 min)
• Karnapidasana (Pressure on the Ear Pose) (30 sec)
• Supta Konasana (Reclined Angle Pose) (30 sec)
• Parshva Halasana (Side Plough Pose) (30 sec each side)
• Parshva Karnaipdasana (Side Pressure on the Ear Pose) (30 sec each side)
• Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulder Stand) (30 sec each side)
• Pindasana in Sarvangasana (Embryo Pose in Shoulder Stand) (30 sec each side)
• Parshva Pindasana (Side Embryo Pose) (30 sec each side)
[Each crossing of the legs in the above Padmasana cycle in Sarvangasana can be done at one stretch.]
• Pashchimottanasana (Intense West Tretch Pose) (1-3 min)
• Shavasana (Corpse Pose) (10 min)

Friday, November 21

Quiet Practice:

• Setu Bandha (Bridge Pose) over a bolster with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Restorative Practice:

Saturday, November 22

Quiet Practice:

• Viparita Karani (Upside Down Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Surya Namaskar (Sun Salutation) (any simple variation, 3-5 rounds)
• Surya Namaskar (Sun Salutation) (any challenging variation, 3-5 rounds)
• Urdhva Prasarita Padasana (Upward Extend Feet Pose)
• Paripurna Navasana (Full Boat Pose)
• Ardha Navasana (Half Boat Pose)
• Jathara Parivartanasana (Belly Turning Pose)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Urdhva Dandasana (Upward Staff Pose) (30 sec)
• Parshva Shirshasana (Side Head Stand) (30 sec each side)
• Parivrttaikada Shirshasana (Revolved Single Leg Head Stand) (30 sec each side)
• Eka Pada Shirshasana (Single Leg Head Stand) (30 sec each side)
• Parshvaikapada Shirshasana (Single Leg to the Side Head Stand) (30 sec each side)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Marichyasana 3 (Marichi’s Pose 3)
• Marichyasana 6 (Marichi’s Pose 6)
• Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• Pashasana (Noose Pose)
• Parshva Bakasana (Side Crow Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Salamba Sarvangasana 1 (Shoulder Stand 1)
• Salamba Sarvangasana 2 (Shoulder Stand 2)
• Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
• Niralamba Sarvangasana 2 (Unsupported Shoulder Stand 2)
• Halasana (Plough Pose) (3-5 min)
• Eka Pada Sarvangasana (Single Leg Shoulder Stand) (30 sec each side)
• Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) (30 sec each side)
• Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) (3 attempts)
• Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand) (20 sec each side)
• Parshva Sarvangasana (Side Shoulder Stand) (20 sec each side)
• Shavasana (Corpse Pose (10 min)

Sunday, November 23

Quiet Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) with breath awareness (5 min)
• Child’s Pose over bolster with breath awareness (5 min)
• Meditation Practice (15-30 min)

Active Practice:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Vashisthasana 1 (Vashistha’s Pose 1)
• Chaturanga Dandasana 1 (Four-Limbed Staff Pose 1)
• Chaturanga Dandasana 2 (Four-Limbed Staff Pose 2)
• Virabhadrasana 1 (Warrior Pose 1)
• Adho Mukha Vrkshasana (Hand Stand)
• Pincha Mayurasana (Forearm Stand)
• Salamba Shirshasana 1 (Head Stand 1) (5-10 min)
• Supta Virasana (Reclined Hero Pose) (5 min)
• Paryankasana (Couch Pose)
• Sayanasana (Pose of Repose)
• Dhanurasana (Bow Pose)
• Ardha Bhekasana (Half Frog Pose)
• Bhekasana (Frog Pose)
• Eka Pada Raja Kapotasana 1 (Single Leg King Pigeon Pose 1)
• Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2)
• Padangustha Dhanurasana (Big Toe Bow Pose)
• Kapotasana (Pigeon Pose) over a chair
• Natarajasana (King Dancer Pose)
• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Uttanasana (Intense Stretch Pose)
• Ardha Halasana (Half Plough Pose) on chair (5 min)
• Adho Mukha Sukhasana (Downward Facing Comfortable Pose) (90 sec each side)
• Parshva Bharadwajasana (Side Bahradwaja’s Pose) over bolster (90 sec each side)
• Pashchimottanasana (Intense West Stretch Pose) (3-5 min)
• Shavasana (Corpse Pose)

Monday, November 24

Quiet Practice:

• Parshva Bharadwajasana (Side Bharadwaja’s Pose) over a bolster (3-5 min each side)
• Meditation Practice (15-30 min)

Restorative Practice:

• Supta Baddha Konasana (Reclined Bound Angle Pose) (5 min)
• Setu Bandha (Bridge Pose) (5 min)
• Sarvangasana (Shoulder Stand) on chair (5 min)
• Parshva Bharadwajasana (Side Bharadwaja's Pose) over bolster (3 min each side)
• Shavasana (Corpse Pose) with breath awareness (5 min)
• Ujjayi 4 (Victorious Breath 4) in Shavasana (Corpse Pose) (5 min)
• Viloma 2 (Interrupted Breath 2) in Shavasana (Corpse Pose) (5 min)
• Ujjayi 8 (Victorious Breath 8) in seated position (5 min)
• Viloma 5 (Interrupted Breath 5) in seated position (5 min)
• Nadhi Shodhana 1b (Alternate Nostil Breathing 1b) in seated position (5 min)
• Shavasana (Corpse Pose) (10 min)

Yoga Rag Round-Up: Yoga Journal (November 2008)

Witold Fitz-Simon — 2008-11-19T07:20:56-05:00

WAYS OF THE WARRIOR by Hillari Dowdle (p.74)

This is the kind of thing Yoga Journal should be doing more of. Ms. Dowdle examines the way Virabhadrasana 1 varies in different schools of yoga, focusing in particular on Iyengar, Ashtanga, Anusara, Kripalu and Viniyoga. Comparative discussions of different yoga schools often veer between "ours is the only right way of doing it" and "it's good, it's all yoga." Neither of these attitudes are particularly helpful. Here the approach is "this is what we do and why we do it," which is much more useful. YJ did an article like this on Utthita Trikonasana, Triangle Pose, some years ago: "The Right Triangle" by Todd Jones.

BASICS: PARSVOTTANASANA" by Natasha Rizopoulos (p.56)

A breakdown of key points and variations for Intense Side Stretch Pose.

HOME PRACTICE: INVITE QUIET WITH BARBARA BENAGH by Elizabeth Winter (p.65)

A basic/intermediate forward bend and twist practice.

MASTER CLASS: SIRSASANA II TO BAKASANA by Maty Ezraty (p.87)

A simple and straightforward breakdown of this advanced transition from Head Stand 2 to Crow Pose.

ANATOMY: YOUR BEST BREATH by Roger Cole (p.97)

A look at diaphragmatic breathing. Iyengar Yoga teacher and sleep research scientist Roger Cole has written several great anatomy-based articles for YJ. ("Yoga Shouldn't Hurt")

All Life On Earth...

Witold Fitz-Simon — 2008-11-10T17:51:02-05:00

... apparently goes back to a chance encounter between two single-cell organisms, according to scientists. “An amoeba-like organism engulfed a bacterium that had developed the power to use sunlight to break down water to make oxygen.” Instead of digesting it, the amoeba-thingy made it part of itself to become “the ancestor of every tree, flowering plant and seaweed on Earth today."

That was some mighty powerful yoga going on there.

The Daily Mail and The Times via Towleroad

Balance and Proprioception

Witold Fitz-Simon — 2008-11-25T10:35:59-05:00

From WNYC’s Leonard Lopate Show:

Please Explain: Balance and Proprioception
March 14, 2008

“Find out about two senses we often take for granted - balance and proprioception (the sense that indicates body movement and placement). Science writer Sandra Blakeslee is author of the book The Body Has a Mind of Its Own: How Body Maps in Your Brain Help You Do (Almost) Everything Better. Scott McCredie is author of Balance: In Search of the Lost Sense.”

Muscles

Witold Fitz-Simon — 2008-11-11T08:15:59-05:00

From WNYC’s Leonard Lopate Show:

Please Explain: Muscles
August 01, 2008

“Please Explain is all about muscles! Find out how they function, how to strengthen them, and how they can break down. Dr. E. Todd Schroeder teaches clinical exercise physiology at the University of Southern California.”