Program Details
This program draws inspiration primarily from Anusara, Iyengar, and Ashtanga Yoga, as well as my own experience as a teacher and student of 26 & 2. Principles of Alignment are presented in clear, simple terms that anyone can understand. None of these clinics are anatomy-intensive. Instead, we will focus on shape, energetic motion, and simple physical geometry. You don’t need to know what an ischial tuberosity is to move your hips.
This program is specifically designed to work with the traditional Bikram Yoga method. It does not propose posture modifications for healthy students, and no Bikram poses are altered. The goal of this clinic is to inform a deeper understanding of our bodies, so we can explore the practice of 26&2 with a greater sense of confidence and well being.
The Alignment Program is divided into five modules, each focused on a specific set of body principles. They become more advanced the further you get into the program, starting with Head, Heart, Root. Each module is designed to fill a three-hour clinic.
Program modules
1) HEAD, HEART, ROOT
Forward carriage of the head and posterior tilt in the pelvis are at epidemic levels in our sedentary culture. Likewise, many people - especially women - suffer from a pronounced forward tilt in the rib cage. This clinic is designed to first demonstrate healthy body alignment - head above heart above root - then highlight places where we can correct our own posture through Bikram poses. Special emphasis is put on low back and neck tension, the ways they correlate, and how to develop and apply core strength to bring relief to these problem areas. Neck and skull orientation in back bends and front side compressions will receive special attention. A strong emphasis is placed on activating core muscles to stabilize the torso.
2) ARM AND LEG ROTATIONS
There is almost no direct reference in the Bikram dialogue to the fact that our arms and legs rotate. There are, however, various alignment cues designed to place legs and arms into proper position with regard to their rotation. Unfortunately, these cues are often overlooked or misunderstood by students. In this clinic we will discuss the myriad subtle ways in which we can move our limbs, and how they affect our poses. In this clinic, students will learn how to use rotations to put the shoulder girdle into safe alignment, as well as how to set the femur into the hip joint for maximum strength and stability. We will investigate why every grip in the Bikram series is important and why we hold our hands in space the way we do (e.g. palms face forward in triangle). Additionally, leg rotations have a profound impact on proper grounding and pelvic placement, and can transform both standing and floor poses. Likewise, students will learn to identify their own tendency toward forward rotation in the shoulders (“texting shoulders” or “computer hunch”, which are nearly universal among modern students) and learn how to correct it through mindful practice.
3) SETTING FOUNDATIONS
This module is focused on the way we connect with the floor, primarily in the standing series, and how this effects healthy alignment. Students will learn how to ground themselves properly to evenly distribute weight and muscular energy. This will include an in-depth discussion on locking the knee and how energy moves through the leg when the standing foot is grounded correctly. Additionally, we will explore the connection between foot placement/grounding and hip mobility, through various poses, primarily in the triangle series.
4) FINDING A STRONG CENTER
This module addresses the orientation of the pelvis in Bikram poses - a much needed area of exploration for many students who become overly compressed in the low spine because of the Bikram series’ emphasis on back bending. We will investigate the action of the abdominal and psoas muscles, and their effect on “sway back” or “duck butt”, as seen most commonly in triangle, tree, and camel. Focus will be on healthy forward bending, back bending and “whole spine stretching”, which can be done most effectively when the pelvis is in proper alignment with the spine. There will also be an introduction to the action of the pelvic floor (Mula Bandha) in Asana practice, with discussion of how this region of the body effects poses and the way energy moves in our bodies. We will also discuss the stress-based exhaustion that happens in class when we center muscular effort in the neck and shoulders, and not the core/pelvis.
5) TEACHING BODY ALIGNMENT (Teachers Only)
With a little understanding, healthy body alignment principles can be easily applied to the practice of teaching the Bikram class. The system is clear and straightforward. This clinic will include an overview of all alignment principles and discussion of “magic points” on the body that are easy places to look for corrections. There will also be a demonstration of various low/no pressure physical adjustments that are very safe and involve very little force on students, but can open up their awareness to their own body mechanics with the help of light contact.
CHOOSING A CLINIC FORMAT FOR YOUR STUDIO
The Healthy Alignment Program can be modified to meet the needs of every studio community. A simple 3-hour clinic can deeply shift your understanding of the body. A 12 hour weekend training can completely transform your practice as a student and teacher of 26 & 2. Whatever your needs, the Alignment Program for 26 & 2 can work for you.
JUST THE BASICS
This is a 3 hour clinic that covers the essentials of spinal alignment, arm and leg rotations, and physical energy centers. The primary focus will be on Module 1 - Head, Heart, Root. This is an excellent option for a studio with a curious, dedicated student community that wants to start the journey of deeper body knowledge and skill. A normal 26&2 core class will follow, with focus on healthy alignment.
TWO DAY TRANSFORMATION
This is the recommended option for most studios, as it is accessible for students of all levels and establishes a strong foundation for healthy alignment. It includes two modules, taught on two consecutive days, that introduce healthy alignment principles and drill them into students' practices. Primary focus will be on Head, Heart, Root and Arm and Leg Rotations. Physical energetic centers, general yoga philosophy, and breath technique will also be discussed.
WEEKEND BOOT CAMP
This weekend includes all four modules in their full format, with twelve full hours of study spread over two days. This format is recommended for experienced students and teachers who want to revolutionize their understanding of Yoga and their own bodies. While it is designed to be accessible for all, it is not necessarily recommended for inexperienced students, simply because of the volume of information contained in the clinic. Note: This format works very well for teachers and teacher trainees, and serves as an excellent addition to teacher trainings and/or professional development for Yoga teachers.