Day 163

The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward ~ Amelia Earhart

Man today’s day of yoga teacher training was intense! Actually this whole weekend was intense – with all the yoga yesterday and everyone teaching 3 poses of what ended up being a VERY long sequence!  And then today, we started off in Shavasana because the teacher could tell the room was full of buzzy energy, and then we did our own warm ups for about 10 minutes, whatever poses or warm ups we felt like doing  – before moving into our Sadhana practice where we did the pranayama exercises, including ujjayi and brahmari (bee humming breath), and then we sat and did a 25 minute meditation (which made my right near really sore and uncomfortable – because I did something to it a few weeks ago, and it hasn’t really been an issue, but today sitting in sukasana, cross legged, so I had to keep changing my legs back and forth, changing the crossing of the legs every so often) but it really didn’t feel like 25 minutes at all! (except for the discomfort in my body – my knee hurting and then my hips near the end were starting to feel intense).

Then we did some asana review and went over common things we need to look for to correct in poses and how to cue things clearly so people know exactly what we want them to do.

Then after lunch we did 4 and a half hours of anatomy! including a fun but kind of intense anatomy trivia game to help us with our anatomy final exam which is going to be at the next in class weekend – on the Saturday. I learned a nice acronym to remember the muscles of the rotator cuff (SITS – supraspinatus, infraspinatus, teres minor, subscabuplaris). We went through a couple different categories and went up in opposing teams of 2 answering questions like:

Demonstrate a pose with: elbow flexion or trunk rotation or shoulder abduction.

The next category was: where is your… and we had to point in our bodies were things were like: femur, lunate (it’s a bone in your wrist), scapula, patella, clavicle,  calcaneus (it’s your heel).

The next category was muscles where we answered questions like:

Muscles of respiration (diaphragm)

What muscle decreases scapular winging (serratus anterior).

What are the 3 deep core muscles: multifidi, transverse abdominus, pelvic floor.

The next category was: capable cueing about how to correct bad things in poses like: hyperextension in the knees in forward fold, lifting hips in cobra, foot on knee in tree.

Then we had to give 2 cues of how we would correct these issues.

The last category (before a bonus round of questions) was: Magical Modifications: what modifications would you offer for:

Sensitive knees in low lunge (block or folded over mat)

Heels off ground in squat (bolster under heels)

Chair – shoulder injury – arms out or crossed or on hips

Flexed spine in Siddhasana – bolster under sits bones

Elevated knees in baddha konasana – blocks under knees and/or sits bones.

Bonus questions were: the systems of the body will adapt to ensure the eyes will remain level at all times

Limbic system is referred to as what? (The emotional brain)

Endocrine system excretes? Hormones

Lymphatic system has large influence on: immune response

3 main functions of digestive system: digestion, absorption, excretion/elimination


After 4+ hours of anatomy review, we were supposed to end the day with meditation teaching practice. But the teachers could tell that most of us were wiped out by that point, so after going into an extended shavasana for 15 or 20 minutes, we just said a Vedic healing mantra:

Maha Mrityunjaya Mantra

Om Tryambakam Yajamahe

Sugundhim Pushti Vardhanam

Urvarukamiva bandhanan mrityor

Muksheeya Mamritat

which translates as:

Let us pray to the One who sees all, the giver of stretngth and prosperity. Showering us with grace like sweet fragrance everywhere. May the Supreme Spirit liberate us from bondage and death like a ripe fruit falling from the vine. May we never forget our immortal nature. Victory over the illusion that we are separate from Spirit.

This mantra is used for healing on all levels – physical, mental, emotional and spiritual.

And that is all I can write about now. My brain is fried and my body is tired so i’m going to relax and read! Looking forward to tomorrow where I can take the day entirely for some me time and self care as i’m not working!


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