Category Archives: Viniyoga

Bringing Yoga Teachings to the Mountain….

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This week’s blog entry is written by Lauren Lake, a graduate of Whole Life Yoga’s 200 hour yoga teacher training program.  Lauren can be contacted at la*************@***il.com.

A year ago, just as I was finishing my yoga teacher training with Tracy Weber at Whole Life Yoga, I decided to climb Mt. Rainier with my best friend, Mariza Esteban.  Mariza and I had talked about climbing Mt. Rainier multiple times over the years, but there was always some excuse – lack of time, money or life getting in the way. We finally decided last summer to hold ourselves accountable by paying for a guide service to ensure a safe climb. We grabbed the last two spots on a full moon weekend in August, and then started to panic about what the heck we were getting ourselves into!

To my surprise, yoga teachings kept surfacing over the year during the training and again during the actual climb.  One of the recommendations on the RMI website for training emphasized the need to stretch, improve balance, and work on core strength.  These skills are particularly important during the summit climb, in order to safely navigate tricky terrain.  Thanks to the training at Whole Life Yoga, I was able to create a home yoga practice focusing on balance, core strengthening, and leg stretches.  Mariza and I also created a mantra for our climb.  This climb with the guides is described as running a marathon, and then taking a nap, and running another marathon, which is a fairly accurate description.  I spent many hikes with a heavy pack on Mt. Si feeling out different mantras, and finally discovered that repeating to myself, “It will get better” was my mantra to use on Mt. Rainier.  It reminded me that the pain was temporary, that a break would come eventually, and that I could survive the situation.

One benefit of using the guide service, was receiving a mountaineering class the day prior to the climb.  At the very start of the class, one of the first skills we learned was pressure or pursed lip breathing.  When we reached altitude, and the fatigue was creeping in, our lead guide, Dave Hahn, taught that we should use a rest step (a quick pause to allow your muscles to relax) along with a pressured breath to increase the amount of oxygen we received while climbing.  This breathing technique is similar to some of the techniques we practiced in our yoga teacher’s training course.  Sure enough, at around 8,000 feet, with fatigue, altitude and low oxygen levels settling, I had to rely on my mantra and my breath to continue moving up the mountain.  At 11,000 feet, during our summit climb, my knees were screaming at me, and causing unsteady footing.  To ensure a safe descent, I turned back to base camp arriving just in time to enjoy a beautiful sunrise with the beautiful full moon overhead!

Surprising or not, yoga complements mountaineering very well, as it felt like a physical meditation to be climbing the mountain so slowly, with such intention, and focus on the breath.  Attempting to climb Mt. Rainier has been one of the most difficult adventures I have pursued in a long time, but I am grateful for the journey with my best friend and happy to be safely back at sea level in Seattle!

Lauren Lake

More information about Whole Life Yoga’s teacher training program can be found at our web site:  Yoga Teacher Training at Whole Life Yoga.

The Origins and History of Viniyoga

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Tracy and her teacher, Gary Kraftsow

People often think that all yoga is the same.  In other words, if they take a yoga class, it is representative of all yoga classes at other venues and with other teachers.   I’m always a little saddened and surprised when people say “I tried yoga once.  It’s not for me.”

You may not realize it, but there are a myriad of yoga styles popular in the United States, and they can be dramatically different from one another.  So your experience in one class is likely to be completely different than if you try yoga in another studio or style.  So if at first you don’t find what you love, keep trying!

Although not 100% true, most yoga styles in the United States fall under the umbrella of “Hatha” yoga.  In the West, this term basically refers to the physical practice of yoga.  There are a wide variety of yoga types that fall under that umbrella.  From stronger, more athletic styles like Bikram, Ashtanga and Vinyasa yoga, to form-focused styles like Iyengar, to more therapeutic and individualized styles like Viniyoga.

Some of these styles have been passed down from generation to generation for hundreds, if not thousands, of years.  Others are more contemporary and have been “invented” or “reinvented” by Westerners.   Teachers also often combine lineages to create something uniquely their own.

Whole Life Yoga is a studio dedicated completely to the Viniyoga lineage, therefore every class you take with us will follow the Viniyoga principles.  I have great confidence in Viniyoga, and not just because of the transformations I’ve seen in myself and my students.   I also have faith because it is a lineage has been passed down through the centuries.  In other words, Viniyoga’s principles have withstood the test of time.

In our lifetimes, this lineage has been passed down through a man by the name of  Sri T. Krishnamacharya, who passed away in 1989 at over 100 years of age.  He himself studied yoga with several teachers and in many venues, including seven and a half years in the caves of Tibet with a teacher named Brahmachari.   Krishnamacharya trained several famous students, including BKS Iyengar (who later developed Iyengar Yoga) and Pattabhi Jois (who later developed Ashtanga yoga).

Krishnamacharya passed the full breadth of his teachings, however, to his son TKV Desikachar.  Desikachar passed them on to many, including Margaret Pierce of The Pierce Yoga Program and Gary Kraftsow of the American Viniyoga Institute.  Gary and Margaret have both been my teachers.    I’m continuing the tradition by passing this lineage on to my students and the teachers in my yoga teacher training program.

My hope is to continue to honor the principles of this lineage by transmitting them as clearly and purely as possible, thus helping ensure that it continues to serve future generations.

If you’d like to learn more about Krishnamacharya and the history of Viniyoga, I recommend the book Krishnamacharya: His Life and Teachings by A.G. Mohan.

But regardless of whether or not you’re interested in the history, rest assured that when you take a Viniyoga class you have the knowledge of many generations of teachers supporting you and your practice!

Namaste,

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Viniyoga Books and Videos to Motivate your August Practice!

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August is the month yoga teachers nationwide wonder where all the students have gone. With long days, warm weather, and summer vacations beckoning, it may be hard to motivate yourself to go to the studio for your regular yoga practice.

But not every practice has to be at a studio! I firmly believe there’s no substitute for an instructor who can personally give feedback on form, design a sequence for your goals, and teach you the basics of a safe and effective yoga practice. But what’s a yogi to do when she just can’t get herself to the studio?

I often work privately with students to develop a written practice they can do at home that is specifically catered to their needs. But that’s a subject for a future blog. 😉

The next best thing is a well conceived and safe book or video. While there are thousands of yoga books and videos out there, until recently there were no videos I felt comfortable recommending. Viniyoga relies so heavily on adapting to the person before us, that we have resisted creating videos that, by their very nature, are ”one size fits all.”

But recently some Viniyoga teachers have taken the challenge, and I’m happy to say that the resources below are quite good. All but the book are available at Whole Life Yoga, in addition to many online retailers.

Yoga for Your Life

This book was written by Martin and Margaret Pierce, with whom I studied prenatal yoga. It has always been my “go to” resource for people who want to practice at home, but don’t know which postures to do or the order in which to do them. With gorgeous photos and a series of practices that build over time, you just can’t beat it for finding or re-invigorating a yoga practice. The last half of the book has practices for different activities, including a yummy pajama-clad practice for bedtime. Unfortunately, Yoga for Your Life is out of print, but there are currently copies available at many online booksellers.

The YogaAway Video Series

This video series was developed by a friend of mine, Bija Bennet, with input from our teacher, Gary Kraftsow. The videos were originally designed for the Hyatt hotels as in-suite video practices for Hyatt guests. There are currently four videos available, with practices focusing on everything from working out to falling asleep. All four have gotten great reviews from my students.

The Viniyoga Therapy Series

These videos were developed by my teacher, Gary Kraftsow. They are a little different than the yoga videos you normally find. Each contains almost 3 hours of material, including several practices, lectures on back pain, and individual tutorials for specific postures. He currently has one for lower back issues and another for upper backs. Two more videos are in the works: one for anxiety and one for depression. I’ll let you know when they are available.

Although there’s no substitute for seeing your bright shining faces at the studio, I hope you will use these resources to continue your practice even when you can’t make it to Whole Life Yoga. And I look forward to seeing you back this fall!

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Congratulations, and New Beginnings

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Last night I said goodbye to 20 yoga students and hello to 20 new yoga teachers. This is always so very bitter sweet for me. Our teacher training graduation ceremony had lots of laughter and a few tears. When we started this journey together 10 months ago, each person had different hopes, dreams and aspirations. Over the course of those 10 months, we shared both times of joy and times of heartbreak: one marriage, some illnesses, several new jobs, lots of personal revelations. One student even moved out of state and is completing the training remotely. Two students decided along the way that this wasn’t the right path for them. But we all came together as a community, and the support and kindness I have seen in each of these individuals is a gift I won’t soon forget.

People often ask me what my favorite part of teaching yoga is, and I always say without hesitation that it’s leading this program. I teach yoga because I want to make a positive difference in the world, and nowhere is that difference more evident than in the growth and learning I see in my teacher training students.

Because we’re together so long, we see each other through career changes, births, deaths, marriages and divorces. And we learn to navigate these life changes with greater grace by using the yoga tools we will then share out in the world with others. I often think I learn at least as much from my students as they do from me.

This year I’ve seen students achieve many goals. Most learned more about asana and other tools of yoga, of course. But in a way, that’s the least of it. Some have learned to find their own voice. Others have gained confidence, and some have deepened their connection to their own spiritual path. Most have learned an incredible amount about themselves. I wish I could say these transformations happened because I’m such a great teacher. But in reality, the learning happens simply because these ancient tools are so very powerful.

The highlight for me is seeing these new teachers out in the world instructing others and spreading the message of yoga in their own communities. Each of these graduates has been out in the world teaching already. And they say it is both more challenging and more enjoyable than they ever imagined.

I asked a student recently if he was looking forward to finally be done. He said “Yes, but in reality, I’m really just about to begin!”

So true, my friend. So true.

Namaste. The teacher in me honors the teacher in you.

Tracy Weber

More information about Whole Life Yoga’s teacher training program can be found at our web site:  Yoga Teacher Training at Whole Life Yoga.

Breath and Movement: A Powerful Union

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People new to Viniyoga often tell me they are surprised at the effects of class.  Although class feels gentle while they practice, they often feel “good” muscle soreness the next day.   They are also surprised that although the first class or two may seem easy, the more they practice the more challenging it becomes.  I believe this is completely due to the distinctive way Viniyoga uses the breath.

Viniyoga uses breath in a subtle, yet powerful way.  In asana (movement) practice, we breathe as we do each movement in a way that maximizes the effect of the breath on the spine and the muscles that support it.   Therefore opening, lifting and extending movements are typically done on inhale, whereas bending, compressing and twisting movements are typically done on exhale.

But it’s not as simple as moving with the breath.  Rather, the breath informs, guides and fully surrounds the movement, like a blanket wraps your body on a chilly winter evening.   The breath begins before the movement starts and ends after the movement completes.   This is often called “envelope breathing.”

This integration of breath and movement requires mindful attention and is the key reason viniyoga is so powerful at connecting body, breath and mind.  Only by completely focusing the mind can the movement and breath link together in this elegant dance.  Furthermore, this connection doesn’t stop when the movement ends.  Even when “staying” in a pose, subtle breath focused movement continues.  The student consciously lengthens her spine on inhale and engages and strengthens the muscles of her core on exhale, creating a delicious dance of “micro-movement” that deepens the posture with every successive breath.

So the next time you take a yoga class, pay attention to each breath you take and mindfully allow the breath to guide your movement.   You might be surprised at the profound impact this relatively simple change will have on your practice.

Namaste,

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Safely Practicing Yoga when Injured–Response to a Student Question

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I look forward to answering your questions in this blog.  Please feel free to leave a comment or e-mail your questions to tr***@***********ga.com.

Barbara asked:  “I have been experiencing a variety of aches and pains and am concerned yoga might make them worse.    What suggestions do you have?”

Your concerns are very valid, Barbara.  An effective yoga practice can help decrease pain and increase function in a variety of structural issues.   However, the “wrong” practice for your body or situation can, indeed, aggravate symptoms.

There are three important elements in developing  an effective yoga practice:

  • Finding the right class or teacher for you.
  • Openly sharing your concerns and issues with that teacher both before, during and after class.
  • Listening to your body and not pushing beyond what feels safe and effective for you.

In Viniyoga, we can almost always adapt poses to the individual to make the practice work for them.  The trick is finding the right class for the student and teaching him or her to listen to their body when practicing.   In the West, we are used to a “no pain no gain” mentality, which is completely counter to the philosophy of yoga.  In yoga, the goal is always to work within a pain free range of motion, with the goal of increasing that pain free range of motion over time. Some of my hardest, yet most rewarding work as a teacher is to help students get in tune with their bodies so they learn how to move in a pain free way, both during practice and out in their daily lives.

As for choosing the right class–At Whole Life Yoga several of our series are designed for people with injuries and limitations including:

We also offer gentler drop in classes that work great for people with common aches and pains.  “Yoga for Relaxation” and “Yoga over 50” are great options!

Group classes aren’t appropriate for every student, however.  If the injury is acute or more severe and chronic, a student may need to start with private instruction.  When you work privately with a teacher, they can design the practice specifically to your body.  During their one on one time with you, they can devote all of their attention to observing you and completely customizing the yoga to your needs in a way that isn’t possible in a group class.  Many students start off privately, then transition to group classes when they and the instructor feel confident that their bodies are ready for a group class environment.  More information can be found at our web site:  Private yoga therapy at Whole Life Yoga.

I  hope this helps!  Thank you for the question!

Tracy Weber

Come visit Whole Life Yoga in Seattle!

What Makes Viniyoga Different?

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Today’s post is written by guest writer and current student of Whole Life Yoga’s 200 hour teacher training program, Amanda Whitworth.

I found Viniyoga by chance really.  I was taking my second yoga class at a gym in West Seattle.   As I was sitting cross-legged on the mat, I got a whisper from someplace deep inside, and I felt this random yet strong urge to ask the teacher where she received her teaching certification.  I normally tend to be someone who errs on the quiet side, never really asking too many questions, often the observer in the back of the room. On this particular day, for reasons unbeknownst to me,  I could not leave class without asking.  As other students were coming in and getting their mats, I went up to her and just asked.  With a big smile she replied, “Whole Life Yoga” and continued with an explanation that it was a studio off of 85th and Greenwood that teaches the Viniyoga lineage, and was taught by Tracy Weber.  I gratefully said thank you and proceeded to practice for the next hour and fifteen minutes trying not to think about rushing home to look up Whole Life Yoga on the internet.  A few days later I was meeting Tracy to discuss the possibility of taking her teacher training course starting a few weeks later.

One of the things that was extremely intimidating to me about practicing yoga was also why it  took me a long time to actually get on the mat.  I assumed the stereotype that everyone had to obtain a certain ‘level’ and be extremely flexible was real.  I’m a runner, hiker, triathlete, and overall, I was pretty much born with tight hips, hamstrings, and quads.  In my head, I thought I’d never obtain this ‘ultimate’ level of yoga.  Little did I know there was a lineage that was just right for me and that was Viniyoga.  What really set Viniyoga apart  from other lineages were the four main key differentiators: adaptation (function over form), repetition and stay, movement with the breath, and sequencing.

Tracy invited me to try a class and from that moment on, I realized that yoga is more than just being of a certain flexibility.  It’s a way of being and can fit into everyone’s life, regardless of their flexibility.

Here is a little more about each of the differentiators:

Adaptation of poses – “Function over Form”: Vinyoga is about adapting the pose to meet the needs of the individual.  We all have very different bodies and it is important to find what works for your particular body and work from there.  Viniyoga’s focus is on the function of the pose and adapts the form of the pose in order to suit the needs of the body.

Use of Repetition and Stay: In Viniyoga we use repetition (moving in and out of a pose) combined with staying in a posture (staying in the pose after proper preparation).  Repetition increases circulation to the muscles, and alternately contracts opposing muscles as we move in and out of the pose.   Extended stay in a pose after some repetition allows easier lengthening of the muscles after they have been properly warmed up.

Moving with the breath: We link each movement with the breath, wrapping it in a fluid motion that best serves the body.  Likewise, there are fluid “micromovements” with the breath even while staying in the pose.

Sequencing: Viniyoga uses  detailed principles of sequencing that determine how we put the asanas (poses) together.  Each pose is viewed in relation to the poses around it, and also in relation to the intention of the overall practice.

I am a firm believer that everything happens for a reason or to teach you a lesson.  That day in the gym opened an incredible door in my life. One that I walked through and have embraced wholeheartily every step of the way.

Namaste,

Amanda Whitworth

Come visit Whole Life Yoga in Seattle!

Can Anyone Practice Yoga?

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One of my favorite yoga quotes is “If you can breathe, you can do yoga.”   Since yoga is ultimately the connection of body, breath and mind, anyone can do it and everyone can benefit from a well designed practice. We often confuse yoga in the West with asana (yoga postures), which is just one of the tools of yoga. Yoga encompasses that and so much more—meditation, pranayama, ritual, chant how we relate to others and our world,  and the list goes on.  So YES, anyone and everyone can and would benefit from doing yoga.   Even asana, which is in many ways the simplest of yoga tools, can be done by anyone if appropriately applied.  That’s what I love so much about the style we teach at Whole Life Yoga, viniyoga.  The word, translated, simply means “proper application and adaptation.”  Which means that the yoga can be applied and adapted to every individual.

How one approaches yoga may, and likely will, change over time.  In our younger years (the sunrise stage of life) our yoga may be more fitness and form oriented.  As we age to the mid-day stage of life, it will likely become more therapeutically based with an increasing focus on breath and pranayama.  Finally, as we approach our sunset years, our yoga may take us ever more internal through meditative practices.   These practices help us stay healthy while we live in this world while simultaneously preparing us for the great transition to the next.  But regardless of age, body type, injury, fitness level or  goals, yoga is a tool that that can help anyone!

Namaste,

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Starting the Journey

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I came to yoga much like I came to writing this, my first blog post.  Kicking and screaming.   I was in my mid 30’s, a manager at Microsoft, and I had been struggling with severe back pain for several years.  When people told me I should try yoga, I laughed and told them “I can’t possibly do yoga, I’m not flexible enough!”  Plus I had no desire to get into the woo woo world of gurus, gumby-like body positions, and new age mumbo jumbo.   I was happy in my stressed-out fast-paced world, and I had no desire to change it.   If you’d told me yoga was going to change my life, I never would have tried it.

I still don’t know what made me try that first class after so many years of prodding, but I’ll never forget how I felt after.  I went home and said to my husband “I now know what the word ‘yoga’ means.  Much pain.”   That first class just about killed me.  But oddly enough, even though my body hurt worse after class than before, my mind felt ever so much better.   For that reason more than anything, I kept going back again, and again, and again.

That particular yoga style wasn’t right for me, but I eventually found the Viniyoga lineage.  Over time as my mind continued to heal, my body more slowly followed.   Pain diminished, strength returned.   I learned that yoga isn’t about achieving a “perfect” pose.  It’s about adapting the pose so that you can find the perfection within your own skin.     And  that the true meaning of the word “yoga” is union.  Union of body, breath, mind and spirit.  A transformation from a place of mental confusion and chaos to one of clarity and greater peace.

That’s ultimately what hooked me, and what gets so many of us coming back to yoga even on days the definition of life itself seems to be “much pain”.  I can’t easily explain how it works (even though I’ve studied the teachings), but I can say from practical experience that it does.   Ultimately I didn’t so much find yoga as it found me.

The rest, as they say, is history.   I left my high tech world and opened  Whole Life Yoga.  Ten years later we’ve had the blessing of teaching thousands of people, hopefully many of whom we’ve helped.  Now I find myself in this odd new place of stepping into a world I promised I’d never go – writing for a blog.  Back to the world of technology and reaching out to you through cyberspace.  Isn’t it funny how things seem to come full circle.

Whole Life Yoga’s blog won’t just be by or about me.   In it, we will introduce you to many in the lovely community of yogis that is Whole Life Yoga.  Over time, you will hear from many voices about what makes yoga and Viniyoga special.  I hope you enjoy it.

Santi.  Peace.  Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle!