November 23, 20009 Yoga Session
Monday Week 13
Today i went to the 8:45 yoga session because i had to make one up and also because i knew that today our actual yoga class was going to be the post test, so we werent going to do an actual yoga session
I had a really great class. I loved it. It was face paced and seemed like power yoga. I was doing a lot of down facing dogs and forward lifts. we did vinyasas, chaturangas. One of the things about this class was it was harder to hear and follow along, usually Sharkie walks us through our workouts and maybe ive just gotten use to her way but i can usually follow along with my eyes closed, but this class she called out positions and sometimes i missed them and was in downface dog instead of child. We did alot more poses that were based on the core and upper body. We didnt really roll around like we do in Sharkies class but it was still a great workout and i did sweat more than i have ever done.
It is a great workout i hope i make it to wednesdays, if not i will try to do yoga at least once or twice before thanksgiving.
Happy Thanksgiving
Monday, November 23, 2009
Wednesday, November 18, 2009
Creative Yoga
November 18, 2009 Yoga Session 20
Wednesday Week 12
I was actually really excited for todays class, i came in with the need to do the wheel, the pedant and the tripod. It was nice to do yoga today, it was definitely what I needed after a full night of writing a paper and working on a presentation. I did well on my presentation so i was happy going into Yoga.
Before our yoga session i set out to prove to myself that i could stop counting breathes, do the pedant and also relax and release some anxiety. Alma and I walked in and started practicing but we werent warmed up yet so it was a little bit harder than it was later in the workout but finally we did it and when we did it was alot easier and it definitely happened and it was very fulfilling.
Another part of todays instructions was that for about ten or fifteen minutes we got to do yoga on our own. It was nice because we were already in vinyasa and in free flow moving with our body. The way i did it was i started with a forward fold that went into warrior 2 into triangle into inversions into warrior 2 and back into downward facing dog. Each of this poses i held for about 5 or 6 breathes.And then i did it again but on the other side. It felt really free and liberating. Then i did a simple sun salutation C.
After that we got started on faster vinyasa yoga and i started sweating alot. We did some inversions and today we also did the boat and the locust which felt really good and opened up my back. I really liked todays practice and we also got to relax and at the end of it i was really happy and less stressed. Which is what i wanted. Overall i love my semester with Yoga!!!!
Wednesday Week 12
I was actually really excited for todays class, i came in with the need to do the wheel, the pedant and the tripod. It was nice to do yoga today, it was definitely what I needed after a full night of writing a paper and working on a presentation. I did well on my presentation so i was happy going into Yoga.
Before our yoga session i set out to prove to myself that i could stop counting breathes, do the pedant and also relax and release some anxiety. Alma and I walked in and started practicing but we werent warmed up yet so it was a little bit harder than it was later in the workout but finally we did it and when we did it was alot easier and it definitely happened and it was very fulfilling.
Another part of todays instructions was that for about ten or fifteen minutes we got to do yoga on our own. It was nice because we were already in vinyasa and in free flow moving with our body. The way i did it was i started with a forward fold that went into warrior 2 into triangle into inversions into warrior 2 and back into downward facing dog. Each of this poses i held for about 5 or 6 breathes.And then i did it again but on the other side. It felt really free and liberating. Then i did a simple sun salutation C.
After that we got started on faster vinyasa yoga and i started sweating alot. We did some inversions and today we also did the boat and the locust which felt really good and opened up my back. I really liked todays practice and we also got to relax and at the end of it i was really happy and less stressed. Which is what i wanted. Overall i love my semester with Yoga!!!!
Tuesday, November 17, 2009
Yoga Tone Abs
November 9, 2009 Yoga Session 18
Monday Week 11
Someone told our professor today that we were not doing enough working out on our abs. As funny as it may sound, today i told one of the other yoga girls that i was feeling sore on my upper body and was more flexible and bendy but that my abs and stomach was not getting more tone. Haha i got exactly what i asked for because today we worked out our abs.
We did a lot more boats and core strengthening asanas. It was nice. It was a little more fast paced, but it is the eleventh week i expect it to be...
Like normal we began with Sharkie telling us to notice our breathing, and as soon as i do that i still start counting seconds. But once the routine starts i notice i stop. One of the ab vinyasa we did today really felt like it was working our core and our arms. We started in downward dog and lifted our legs for hold of about 5 breathes...going into runners lunge and then warrior one on the right side. Back in downward dog we held a plank and went from high to low, then we dropped our chest to the floor and did a cobra and into upward facing dog. Back into downfacing dog. The we got up into a forward fold and went into a high chair and we held this almost ten breathes and again followed the vinyasa but with the left side. It really did make me sweat and got me to feel the pull in my abs.
Monday Week 11
Someone told our professor today that we were not doing enough working out on our abs. As funny as it may sound, today i told one of the other yoga girls that i was feeling sore on my upper body and was more flexible and bendy but that my abs and stomach was not getting more tone. Haha i got exactly what i asked for because today we worked out our abs.
We did a lot more boats and core strengthening asanas. It was nice. It was a little more fast paced, but it is the eleventh week i expect it to be...
Like normal we began with Sharkie telling us to notice our breathing, and as soon as i do that i still start counting seconds. But once the routine starts i notice i stop. One of the ab vinyasa we did today really felt like it was working our core and our arms. We started in downward dog and lifted our legs for hold of about 5 breathes...going into runners lunge and then warrior one on the right side. Back in downward dog we held a plank and went from high to low, then we dropped our chest to the floor and did a cobra and into upward facing dog. Back into downfacing dog. The we got up into a forward fold and went into a high chair and we held this almost ten breathes and again followed the vinyasa but with the left side. It really did make me sweat and got me to feel the pull in my abs.
Double Yoga
November 16, 2009 Yoga Session 19
Monday Week 12
Todays yoga class was really a workout and im not sure if it is because we did double yoga with a partner or because i have been incorporating some of the yoga advances that the other instructor taught us to do last wednesday.
Double yoga was really cool we did alot of stretches with a partner!!! It was nice because sometimes we cant bend that far and they pushed us. One of the coolest ones was when we did the double downward facing dog, although i did not get to see when Sharkie demonstrated it because i was the student she was demonstrating on. But people started clapping and after when i looked around and others were doing it, it looked really awesome but i did now know how to set it up. The other cool one was being sat on while in childs pose because it really opens up your hips.
Another really cool thing that happened today was that i was finally able to do the upward bend other wise known as the wheel. It did hurt a little on my muscle on the upper back of my legs. But it was really cool to do and i have noticed that my balance and flexibility is getting stronger.
What i love about the wheel is that i have never been able to do it and now i can finally. It opens the front of my body alot and stretches out the back of my legs, i am not sure that its suppose to be liberating but it definitely is. I cant hold it for ten seconds but maybe five.
Today we also did a breathing relaxation at the end. we started breathing in through our right nostril and breathe out of the left nostril and back and forth and definitely relaxed me.
Wednesday, November 4, 2009
Be Silent!! Be Still!!!
November 4, 2009 Yoga Session 17
Wednesday Week 10
Wow todays session of yoga was a more athletic type of Yoga. One in which we moved alot, we did stretch alot but we also moved more rythmically to our breathes. As we inhaled we moved into a new asana and as we exhaled we moved back to our central strengthening core position.
Today was nice because we did a sun salutation with the instructor and then we did it again two more times on our own. Now this may not sound like such a big deal but to me it is because i can go at my own pace with my eyes closed and finally feel like im entering a state of relaxation.
We have got use to our warrior poses but now i am focusing on dropping my hips lower and holding them still longer. My triangles are also lower and more straight but what i have realized is that i am again shaky like i was two months ago. And although in the past i wouldnt have pushed myself so i wouldnt look like a novice or beginner now i dont care, because i have realized that no one is even looking at me.
Today sharkie also taught us how to breathe easily by breathing like darth vater she asked us to breathe like he breathes and i couldnt help but say "Luke I am your father" haha!!! I always have to have fun, even when im relaxing. We learned a new twist today from the pigeon pose it was a deep stretch. It was nice, and i do feel like today i broke out a sweat because we were moving so fast, in a vinyasa!!!
During our final relaxation period it was once again hard for me to stay still but i accomplished it at times! I kept repeating be silent, be still! Be Silent! Be Still! It helped me lay still and focus on my breathing.
Wednesday Week 10
Wow todays session of yoga was a more athletic type of Yoga. One in which we moved alot, we did stretch alot but we also moved more rythmically to our breathes. As we inhaled we moved into a new asana and as we exhaled we moved back to our central strengthening core position.
Today was nice because we did a sun salutation with the instructor and then we did it again two more times on our own. Now this may not sound like such a big deal but to me it is because i can go at my own pace with my eyes closed and finally feel like im entering a state of relaxation.
We have got use to our warrior poses but now i am focusing on dropping my hips lower and holding them still longer. My triangles are also lower and more straight but what i have realized is that i am again shaky like i was two months ago. And although in the past i wouldnt have pushed myself so i wouldnt look like a novice or beginner now i dont care, because i have realized that no one is even looking at me.
Today sharkie also taught us how to breathe easily by breathing like darth vater she asked us to breathe like he breathes and i couldnt help but say "Luke I am your father" haha!!! I always have to have fun, even when im relaxing. We learned a new twist today from the pigeon pose it was a deep stretch. It was nice, and i do feel like today i broke out a sweat because we were moving so fast, in a vinyasa!!!
During our final relaxation period it was once again hard for me to stay still but i accomplished it at times! I kept repeating be silent, be still! Be Silent! Be Still! It helped me lay still and focus on my breathing.
Yoga in the Fall
November 2, 2009 Yoga Session 16
Monday Week 10
Its finally starting to feel like fall and as the leaves fall so do i with every tripod asana pose i try out. Lol. But before i get into the specific asana poses and the routine we did this morning. Id like to start by saying that like the new month started, Sharkie also lead (or lack there of) through a session in which she let us lead ourselves in warming up. I worked with two other girls and we bounced poses off of each other. It was nice to do because we got to stretch what we thought we needed to stretch.
We did that for a few minutes and when we felt stretched we got into downward dog pose and sharkie took reign of the class. She did repeat some of the warm up moves we did because maybe she noticed that the rest of the class hadnt or maybe because she wanted too.
This session i feel like we focused a lot on inversions, extending our triangles and twists and also finally trying the tripod. On one of the backward bends i was also able to finally do the backward bend where instead of doing the bridge we put our hands behind our head and lift both our hips and chest into the air so that our head floats above the ground not touching. I was not able to do it for very long but it did happen.
We also did a relaxation exercise at the end of the class where the instructor ran us through visualizations of colors, i saw the bright reds and the oranges but i think i was too stressed out to follow through the rest and i kept moving and got a little anzy. Which is the first time during Yoga.
Monday Week 10
Its finally starting to feel like fall and as the leaves fall so do i with every tripod asana pose i try out. Lol. But before i get into the specific asana poses and the routine we did this morning. Id like to start by saying that like the new month started, Sharkie also lead (or lack there of) through a session in which she let us lead ourselves in warming up. I worked with two other girls and we bounced poses off of each other. It was nice to do because we got to stretch what we thought we needed to stretch.
We did that for a few minutes and when we felt stretched we got into downward dog pose and sharkie took reign of the class. She did repeat some of the warm up moves we did because maybe she noticed that the rest of the class hadnt or maybe because she wanted too.
This session i feel like we focused a lot on inversions, extending our triangles and twists and also finally trying the tripod. On one of the backward bends i was also able to finally do the backward bend where instead of doing the bridge we put our hands behind our head and lift both our hips and chest into the air so that our head floats above the ground not touching. I was not able to do it for very long but it did happen.
We also did a relaxation exercise at the end of the class where the instructor ran us through visualizations of colors, i saw the bright reds and the oranges but i think i was too stressed out to follow through the rest and i kept moving and got a little anzy. Which is the first time during Yoga.
Coming back to Yoga
October 28, 2009 Yoga Session # 15
Wednesday Week 9
This week we only had yoga once a week because our yoga instructor had to go get an MRI on Monday so we didnt have class. I was looking forward to doing the youga class either else where or trying to do the Asana poses by myself for about an hour and a half but because of all the work i had piled up it became hard to force myself to do it, so instead of doing yoga I ended up going to the gym and running for about an hour. It wasnt the same but it was still exercise and a bit of mental relaxation.
This yoga session did feel a little more difficult. It was difficult for me to do alot of the poses that i usually do no problem. I felt tight and i kept falling especially on the balancing poses. After a bit of stretching and focusing on my breathing it did become a little easier for me to holed poses longer and according to my breath. I have really come to enjoy Yoga and realize that i am becoming more flexible.
As usual we started with some basic stretch poses and moved into asana poses that moved with our breathes. We did warrior sets and some triangles. The triangles and warrior poses are a big part of our yoga sessions and its becoming easier to move without thinking about what the poses are with my eyes closed which i believe helps me relax a lot more.
This week we also tried to do the pendant pose but i failed miserably i was able to hold it with a little momentum going but not for long :( Oh well ill keep practicing and hopefully get it. The pendant pose is like a squat but balanced on our hands with our knees lifted slightly off the floor and our knees on our elbows. It is an arm balance pose that strengthens the core or abdominal area.
Wednesday Week 9
This week we only had yoga once a week because our yoga instructor had to go get an MRI on Monday so we didnt have class. I was looking forward to doing the youga class either else where or trying to do the Asana poses by myself for about an hour and a half but because of all the work i had piled up it became hard to force myself to do it, so instead of doing yoga I ended up going to the gym and running for about an hour. It wasnt the same but it was still exercise and a bit of mental relaxation.
This yoga session did feel a little more difficult. It was difficult for me to do alot of the poses that i usually do no problem. I felt tight and i kept falling especially on the balancing poses. After a bit of stretching and focusing on my breathing it did become a little easier for me to holed poses longer and according to my breath. I have really come to enjoy Yoga and realize that i am becoming more flexible.
As usual we started with some basic stretch poses and moved into asana poses that moved with our breathes. We did warrior sets and some triangles. The triangles and warrior poses are a big part of our yoga sessions and its becoming easier to move without thinking about what the poses are with my eyes closed which i believe helps me relax a lot more.
This week we also tried to do the pendant pose but i failed miserably i was able to hold it with a little momentum going but not for long :( Oh well ill keep practicing and hopefully get it. The pendant pose is like a squat but balanced on our hands with our knees lifted slightly off the floor and our knees on our elbows. It is an arm balance pose that strengthens the core or abdominal area.
Thursday, October 22, 2009
Yoga Yoga Yoga
October 19, 2009 Yoga Session #13
Monday Week 8
This week we’ll talk a little about twists and triangles especially with twist in our triangles and triangles in our series. Now that we’ve got the basic asanas down we can finally do them in series. Triangle poses have many variations but they are suppose to tone the ligaments and increase flexibility of the spine. It definitely stretches the hamstrings because you feel sore after holding a few breathes in triangles, it also strengthens the waist. It can help with back problems and reduce discomfort during your period, if you’re a girl of course . One of the easiest ways to get into a triangle pose is to start in warrior two and place your forearm on your upper thigh of the front leg then you open your chest and reach up into the sky with the other arm. Some variations include your hand on the floor either behind or in from of your foot. You can even do triangle poses with both your legs straight but it is also a little more difficult to hold and you can definitely feel the stretch.
There are also triangle poses that strengthen the quadriceps and stretch the inner thigh and waist. To make it challenging you can bring your elbow to the ear to increase the stretch forming a straight line from the wrist to the heel. But before I get into the challenges of the triangle pose is from reverse warrior two you get lower and place the right hand on the inside of the right foot and extend the left arm straight up while keeping the knee bent and the back contracted.
We did some series and we are getting faster at them, because we are learning to move from pose to pose with inhale to exhale. Like the king pigeon we went from the pigeon and lifted the back leg with our knee and we grab the inside of the foot and lift the other hand into the sky straight and look at it. It is one of the most empowering moves ever and it definitely stretches the thigh and quadriceps.
We also got our midterm today. We again did about ten minutes of freelancing it was really cool. I did the bridge and the plow and the shoulder stand…those with the dead bug / happy baby are some of my favorite poses.
Monday Week 8
This week we’ll talk a little about twists and triangles especially with twist in our triangles and triangles in our series. Now that we’ve got the basic asanas down we can finally do them in series. Triangle poses have many variations but they are suppose to tone the ligaments and increase flexibility of the spine. It definitely stretches the hamstrings because you feel sore after holding a few breathes in triangles, it also strengthens the waist. It can help with back problems and reduce discomfort during your period, if you’re a girl of course . One of the easiest ways to get into a triangle pose is to start in warrior two and place your forearm on your upper thigh of the front leg then you open your chest and reach up into the sky with the other arm. Some variations include your hand on the floor either behind or in from of your foot. You can even do triangle poses with both your legs straight but it is also a little more difficult to hold and you can definitely feel the stretch.
There are also triangle poses that strengthen the quadriceps and stretch the inner thigh and waist. To make it challenging you can bring your elbow to the ear to increase the stretch forming a straight line from the wrist to the heel. But before I get into the challenges of the triangle pose is from reverse warrior two you get lower and place the right hand on the inside of the right foot and extend the left arm straight up while keeping the knee bent and the back contracted.
We did some series and we are getting faster at them, because we are learning to move from pose to pose with inhale to exhale. Like the king pigeon we went from the pigeon and lifted the back leg with our knee and we grab the inside of the foot and lift the other hand into the sky straight and look at it. It is one of the most empowering moves ever and it definitely stretches the thigh and quadriceps.
We also got our midterm today. We again did about ten minutes of freelancing it was really cool. I did the bridge and the plow and the shoulder stand…those with the dead bug / happy baby are some of my favorite poses.
Sleeping in Yoga
October 14, 2009 Yoga Session #12
Wednesday Week 7
This week we did a little bit of stretching from half moons to tree poses and so on just to get stretched and warmed up.
Then we circled around a radio because Sharkie said her throat was hurting and listened to a male therapist take us through a few elevators. I think i saw my elevator it was a hotel elevator. Since we were laying down without moving i saw myself sitting on the bench looking relaxed. I saw the numbers changing and could feel going up but then i think i fell asleep because the mans voice was relaxing. I dont remember dreaming which was good. The only thing was that i did lay straight and still for 30 whole minutes which is nice to do in the middle of the day. Apparently i did not move because the towel on my face did not move.
Wednesday Week 7
This week we did a little bit of stretching from half moons to tree poses and so on just to get stretched and warmed up.
Then we circled around a radio because Sharkie said her throat was hurting and listened to a male therapist take us through a few elevators. I think i saw my elevator it was a hotel elevator. Since we were laying down without moving i saw myself sitting on the bench looking relaxed. I saw the numbers changing and could feel going up but then i think i fell asleep because the mans voice was relaxing. I dont remember dreaming which was good. The only thing was that i did lay straight and still for 30 whole minutes which is nice to do in the middle of the day. Apparently i did not move because the towel on my face did not move.
Monday, October 12, 2009
Warrior King!!!
October 12, 2009 Yoga Session #11
Monday Week 7
Overview
- Warrior I, II, III
- Breathe in cold and breathe out hot relaxation
We’ve done triangles before, we’ve done warrior lunges and poses before and we’ve definitely done these poses in series with sun salutations. This week though we focused on warrior series and we also did half moons in series with twists.
The half moon is suppose to improve your balance and concentration and I can totally understand why because it requires a lot of concentration and balance to do. It stretches the hamstring and hips. The half moon also strengthens the outer thighs and obliques. The first time we tried this pose a week ago we did it up against the wall and it was definitely easier for me to do, because it took the balancing out of it. The way to do the half moon is while in series you start from a triangle pose or warrior two, straighten the front leg and put your hands down into pyramid pose. Then lift the back leg so it is parallel to the ground and when you feel stable lift the top hand to the sky expanding your chest.
One of the series that we did this week I think was called warrior series A with the half moon balance pose. The warrior series starts in warrior 1 but we always start in mountain pose and swine dive down to monkey and from their breath our way into warrior 1, warrior 2, reverse warrior and back to warrior 2. From warrior 2 we do a triangle pose and breathe into half moon, forward fold to downward dog and then we get up and start all over with the opposite side we started on. In class we always start with our right leg in the back and then the second round we start with our left foot in the back.
Warrior one is suppose to help tone the hips and legs and release the stiff in your shoulders and back. I have to remember that when I am menstruating I should practice this poses because it alleviates cramping while toning my abs. Start in a runner lunge but standing, with your front leg bent at a 90 degree angle and the back leg straight. Make sure the heels are in a line and your back toes should be facing to the side. The hips should be squared and facing forward and your arms high in the air straight.
With warrior two what we want to do is move our back foot, pointing our toes out while facing to the side and turning our hips to the side as well so that they are parallel to the floor. While contracting your abs, and holding your knee bend over the heel you spread your arms completely parallel to the ground while making sure the back leg is straight. It is easier to go from warrior one to warrior two. Warrior two develops strength and endurance in the legs, back and shoulders while making your hips and knees flexible. The reverse warrior from warrior two: we lift the forward arm into the sky and look up at it, keeping the hips straight we drop the back arm onto our hamstring. The reverse works out your core body, the abdominals.
After we were done with our stretching, our series moves and our balancing acts we did a mental relaxation in which we were to imagine breathing in all the cold and positive energy and releasing or exhaling all the hot and negative energy stored up in our bodies. It was a nice exercise I did it with my eyes closed and although I didn’t mean to I was imagining a gum commercial which from one moment I went to a hot place to a frozen cold place. When I was done I felt like I let go of all of the tension and stress of the body and of the day.
Monday Week 7
Overview
- Warrior I, II, III
- Breathe in cold and breathe out hot relaxation
We’ve done triangles before, we’ve done warrior lunges and poses before and we’ve definitely done these poses in series with sun salutations. This week though we focused on warrior series and we also did half moons in series with twists.
The half moon is suppose to improve your balance and concentration and I can totally understand why because it requires a lot of concentration and balance to do. It stretches the hamstring and hips. The half moon also strengthens the outer thighs and obliques. The first time we tried this pose a week ago we did it up against the wall and it was definitely easier for me to do, because it took the balancing out of it. The way to do the half moon is while in series you start from a triangle pose or warrior two, straighten the front leg and put your hands down into pyramid pose. Then lift the back leg so it is parallel to the ground and when you feel stable lift the top hand to the sky expanding your chest.
One of the series that we did this week I think was called warrior series A with the half moon balance pose. The warrior series starts in warrior 1 but we always start in mountain pose and swine dive down to monkey and from their breath our way into warrior 1, warrior 2, reverse warrior and back to warrior 2. From warrior 2 we do a triangle pose and breathe into half moon, forward fold to downward dog and then we get up and start all over with the opposite side we started on. In class we always start with our right leg in the back and then the second round we start with our left foot in the back.
Warrior one is suppose to help tone the hips and legs and release the stiff in your shoulders and back. I have to remember that when I am menstruating I should practice this poses because it alleviates cramping while toning my abs. Start in a runner lunge but standing, with your front leg bent at a 90 degree angle and the back leg straight. Make sure the heels are in a line and your back toes should be facing to the side. The hips should be squared and facing forward and your arms high in the air straight.
With warrior two what we want to do is move our back foot, pointing our toes out while facing to the side and turning our hips to the side as well so that they are parallel to the floor. While contracting your abs, and holding your knee bend over the heel you spread your arms completely parallel to the ground while making sure the back leg is straight. It is easier to go from warrior one to warrior two. Warrior two develops strength and endurance in the legs, back and shoulders while making your hips and knees flexible. The reverse warrior from warrior two: we lift the forward arm into the sky and look up at it, keeping the hips straight we drop the back arm onto our hamstring. The reverse works out your core body, the abdominals.
After we were done with our stretching, our series moves and our balancing acts we did a mental relaxation in which we were to imagine breathing in all the cold and positive energy and releasing or exhaling all the hot and negative energy stored up in our bodies. It was a nice exercise I did it with my eyes closed and although I didn’t mean to I was imagining a gum commercial which from one moment I went to a hot place to a frozen cold place. When I was done I felt like I let go of all of the tension and stress of the body and of the day.
A Challenge
October 7, 2009 Yoga Session #10
Wednesday Week 6
Segments:
1. Coming Into Practice
2. Flow Preparation
3. Flow/Breath Moves
4. Balancing
5. Deep Stretch and Relaxation
***Chaturangas
Today we went through a CD that Sharkie made, it was actually really good, and made me feel like the class that I took with Jacqueline in rolling hills. We actually started with some breathing poses but we quickly moved into all of the sun salutations we’ve known and did A and B over and over again. If I remember correctly I think it was more B but we definitely did an A.
Sun Salutation B is the hardest set, mostly because it is a lot longer than the other series. We started in chair pose and with each inhale or exhale we went into standing up, then swine dive to let our hands touch the floor, half way up into the monkey :) and then the Chaturanga which is a high push up before we do the upward facing dog, then we went into downward facing dog. Sharkie's CD took us straight into the dog but in the other class I had we had to do a push up in between. It was tough either way. Then we lifted one of our legs straight into the air and lunged forward into runners mark and held warrior one for a breath and then we exhaled back into Chaturanga and again upward facing dog, downward facing dog and we put the other leg up into the sky, then into runners lung and back to warrior one into our third Chaturanga. Then again we did upward dog, downward dog and back to forward fold and then to chair pose. Sharkie warned us that it would be hard, and if we needed to rest that we should but I didn’t really have trouble keeping up. But I did have trouble because my hands were slippery; because I get sweaty (which Sharkie says is good). All of these movements are suppose to strengthen your body and organs.
That was part three of the CD the first part of the CD is breathing and stretching and the forth is balancing and the final is just laying back and relaxing. It was nice and supposedly if you do it a twice a week for a few weeks you can get into great shape, especially in the abdominal areas which I need
Wednesday Week 6
Segments:
1. Coming Into Practice
2. Flow Preparation
3. Flow/Breath Moves
4. Balancing
5. Deep Stretch and Relaxation
***Chaturangas
Today we went through a CD that Sharkie made, it was actually really good, and made me feel like the class that I took with Jacqueline in rolling hills. We actually started with some breathing poses but we quickly moved into all of the sun salutations we’ve known and did A and B over and over again. If I remember correctly I think it was more B but we definitely did an A.
Sun Salutation B is the hardest set, mostly because it is a lot longer than the other series. We started in chair pose and with each inhale or exhale we went into standing up, then swine dive to let our hands touch the floor, half way up into the monkey :) and then the Chaturanga which is a high push up before we do the upward facing dog, then we went into downward facing dog. Sharkie's CD took us straight into the dog but in the other class I had we had to do a push up in between. It was tough either way. Then we lifted one of our legs straight into the air and lunged forward into runners mark and held warrior one for a breath and then we exhaled back into Chaturanga and again upward facing dog, downward facing dog and we put the other leg up into the sky, then into runners lung and back to warrior one into our third Chaturanga. Then again we did upward dog, downward dog and back to forward fold and then to chair pose. Sharkie warned us that it would be hard, and if we needed to rest that we should but I didn’t really have trouble keeping up. But I did have trouble because my hands were slippery; because I get sweaty (which Sharkie says is good). All of these movements are suppose to strengthen your body and organs.
That was part three of the CD the first part of the CD is breathing and stretching and the forth is balancing and the final is just laying back and relaxing. It was nice and supposedly if you do it a twice a week for a few weeks you can get into great shape, especially in the abdominal areas which I need
Saturday, October 10, 2009
Shoulder Stand
October 5, 2009 Yoga Session #9
Monday Week 6
**laying down downward dog (plow pose)
**Shoulder stand
One of the things about yoga that i really enjoy is that i feel really relaxed and stress free on a Monday afternoon. Usually the start of the week is really hard because i have alot of work to do. But with yoga scheduled early on in the week. Its really really helpful.
This week we did a lot of the usual moves but we did add in a few new moves. We added a little bit of expertise into our bridge pose. Because we did will be doing our midterm in a few weeks i am going to be a little more detailed about what each series is or the steps to each pose. Of course before we did the two new poses we warmed up by doing some warrior poses, some balancing moves and setting up to move to our breath
For example this week we did the plow Pose (Halasana) which is an inversion pose or any pose where our legs are rai
sed above the head. Inversions are suppose to help tone the organs, stimulate the glands and regenerate the body. Sometimes they refer to it as anti-aging poses. To get into plow pose start by lying on your back, bring legs over your head (use your hands to support your lower back if you want to) and if you can let your toes touch the floor but make sure your weight is on your upper back and not your neck. To challenge ourselves we tried to touch our ears with our knees.
From the Plow pose we went into the shoulder stand (Salamba Sarvangasana) but instead of touching the floor we lifted our feet into the sky using our stomach to lift and not our necks. It is suppose to reverse blood flow which is probably not a good exercise to do when you are on your period because it can cause blood back flow. If you are menstruating it is recommended that you just lift the legs up against the wall. It is suppose to help with insomnia and calmness
For example this week we did the plow Pose (Halasana) which is an inversion pose or any pose where our legs are rai
sed above the head. Inversions are suppose to help tone the organs, stimulate the glands and regenerate the body. Sometimes they refer to it as anti-aging poses. To get into plow pose start by lying on your back, bring legs over your head (use your hands to support your lower back if you want to) and if you can let your toes touch the floor but make sure your weight is on your upper back and not your neck. To challenge ourselves we tried to touch our ears with our knees.From the Plow pose we went into the shoulder stand (Salamba Sarvangasana) but instead of touching the floor we lifted our feet into the sky using our stomach to lift and not our necks. It is suppose to reverse blood flow which is probably not a good exercise to do when you are on your period because it can cause blood back flow. If you are menstruating it is recommended that you just lift the legs up against the wall. It is suppose to help with insomnia and calmness
Saturday, October 3, 2009
Yoga on Speed
September 30, 2009 Yoga Session #8
Wednesday Week 5
So this week I had a dentist appointment which made me miss the Wednesday yoga class, so instead I went to a yoga session in ranchos Palos Verdes at a studio on silverspur that was really small. It was hot and the yoga session lasted two hours and was really intense.
The instructor a young dancer who use to be a cheerleader for the clippers taught the class and told us that only the first hour would be for beginners and the second half of the class would be for individuals who did yoga regularly. She had us working with our mats a lot but there was also blocks she had us working with.
The yoga session was very different then what we have done in class, it was a lot faster and there was a lot more movements. From runners lunge wed kick our legs in the air and then knee to the forehead, which was included in a sun salutation. There were a few exercises that I had never done before and it was really fast paced. We did say Namaste a lot more than we do in class.
After going through the first sequence of poses which included the “Runners Pose,” “Crescent Pose,” and all of the variations of the “Warrior Poses” I could definitely feel my body stretching out. Which was Sun Salutation B I learned but with variations. We started in chair pose and with each inhale or exhale we went into standing up, then swine dive to let our hands touch the floor, half way up into the monkey :) and then the Chaturanga which is a high push up before we do the upward facing dog, then we do a push up and go into downward facing dog. Then we lifted one of our legs straight into the air and lunged forward into runners mark and held warrior one for a breath and then we exhaled back into Chaturanga and again upward facing dog, a push up, downward facing dog and we put the other leg up into the sky, then into runners lung and back to warrior one into our third Chaturanga. Then again we did upward dog, push up, downward dog and back to forward fold and then to chair pose
We did the Triangle Pose and Twisting Triangle. I think it was the twisting chair and the twisting triangle, but it was nice until she made us put our hand behind our back and reach it with our other between the legs. I felt like a pretzel. It was a good class and I think maybe in another five weeks I might be able to keep up and stay for the second hour.
Monday, September 28, 2009
SoHam Meditation
September 28, 2009 Yoga Session #7
Monday Week 5
Ive done yoga for the full hour and a half six times now in the last five weeks and I feel great. I definitely feel like my balance is better, my flexibility is better I can almost touch the floor with my fingertips with my legs straight, I’m sweating more, my stamina is increasing even when I'm running. And surprisingly my back is getting better.
Today in class we did a lot of yoga poses that I have talked about and today I think ill run through some of the basics of how to do them. We also did Sun Salutation B, we did the So ham Mantra Meditation, and we did a visualization of a tropic beach on our own. We did the half-moon today first against the wall and than on the floor. That was actually really hard for me I kept falling and tipping over.
But physically it is suppose to be really good for you. If you do it properly and enough it strengthens and tones the legs, opens your hips and it’s even suppose to build confidence. How to do it: Begin in Triangle pose with the right leg in front, lower the left hand to the left hip, place your right fingertips on the floor a foot in front and to the right of the right foot, slightly bend the right knee, and as you straighten it lift the left leg off the floor until it’s in line with the left hip, roll the left hip open toward the wall behind you, lift the left arm straight up, spread the fingers.
The soham mantra meditation we did today was really cool. Sharkie put on some music so that I could visualize a tropic location...I did. It was actually somewhere I had been before or a couple places all in one. I visualized a beach off of Italy, on one of the smaller islands, with one of those cabanas like in Las Vegas with the big chairs, and the type of sunsets you see over the beach. It was amazing. Very relaxing, but I wasn’t alone. It was weird like a dream but I was awake. All my friends were there and we were all just relaxing each in our own day bed. It was perfect.
We did the bridge pose today which is becoming one of my favorite poses along with child’s pose. The bridge strenghthens the gluteals and hamstrings and stretches the abdominal and chest. To do the bridge we start on our back and bend our knees, we lift the hips and push down on our heels and we open and expand our chest by pressing our shoulder blades together.
Yoga is easily my favorite part of Mondays and Wednesdays. Physical the bridge feels amazing on my hips, but I think its because I’m doing it wrong I think I am suppose to do it with my fingers pointing inwards (towards my head) because it should strengthen the neck and back, build wrist flexibility and open up my hips.
How to do the bridge: Lie on back, feet flat on floor, palms down, lift hips and torso off the floor, pressing into palms and feet, interlace hands and press shoulders and upper arms into the floor, lift hips higher toward the ceiling
Monday Week 5
Ive done yoga for the full hour and a half six times now in the last five weeks and I feel great. I definitely feel like my balance is better, my flexibility is better I can almost touch the floor with my fingertips with my legs straight, I’m sweating more, my stamina is increasing even when I'm running. And surprisingly my back is getting better.
Today in class we did a lot of yoga poses that I have talked about and today I think ill run through some of the basics of how to do them. We also did Sun Salutation B, we did the So ham Mantra Meditation, and we did a visualization of a tropic beach on our own. We did the half-moon today first against the wall and than on the floor. That was actually really hard for me I kept falling and tipping over.
But physically it is suppose to be really good for you. If you do it properly and enough it strengthens and tones the legs, opens your hips and it’s even suppose to build confidence. How to do it: Begin in Triangle pose with the right leg in front, lower the left hand to the left hip, place your right fingertips on the floor a foot in front and to the right of the right foot, slightly bend the right knee, and as you straighten it lift the left leg off the floor until it’s in line with the left hip, roll the left hip open toward the wall behind you, lift the left arm straight up, spread the fingers.
The soham mantra meditation we did today was really cool. Sharkie put on some music so that I could visualize a tropic location...I did. It was actually somewhere I had been before or a couple places all in one. I visualized a beach off of Italy, on one of the smaller islands, with one of those cabanas like in Las Vegas with the big chairs, and the type of sunsets you see over the beach. It was amazing. Very relaxing, but I wasn’t alone. It was weird like a dream but I was awake. All my friends were there and we were all just relaxing each in our own day bed. It was perfect.
We did the bridge pose today which is becoming one of my favorite poses along with child’s pose. The bridge strenghthens the gluteals and hamstrings and stretches the abdominal and chest. To do the bridge we start on our back and bend our knees, we lift the hips and push down on our heels and we open and expand our chest by pressing our shoulder blades together.
Yoga is easily my favorite part of Mondays and Wednesdays. Physical the bridge feels amazing on my hips, but I think its because I’m doing it wrong I think I am suppose to do it with my fingers pointing inwards (towards my head) because it should strengthen the neck and back, build wrist flexibility and open up my hips.
How to do the bridge: Lie on back, feet flat on floor, palms down, lift hips and torso off the floor, pressing into palms and feet, interlace hands and press shoulders and upper arms into the floor, lift hips higher toward the ceiling
Saturday, September 26, 2009
yoga
September 23, 2009 Yoga Session #6
Wednesday week 5
Last week we did a few sun salutations and some balancing poses. My Balance and posture is improving greatly. This week we did some more sun salutations. We did the warrior pose and the crescent poses. And we started moving faster and to our breath. We also experienced this cleansing relaxation walk through with the instructor into our pond of dreams.
The Cleansing walk through
This was different than the staircase effect, maybe I was a little more tired but I didn’t experience it like Sharkie spoke about it. She said we would feel like we were actually going in the water and I just saw nice pictures of the ocean on a beautiful day. But I think it was still a good exercise because it really calmed me down. Although I think I might have fallen asleep at the end.
We did a very momentum driven warrior pose swinging our arms back and forth and it was very rewarding. I definitely broke a sweat this class and I can start feeling the change in my overall body shape just four weeks after yoga :) Overall I really like yoga. The tree balance poses are great on my back.
We also did a freefall exercise where we got to choose our own pose and do it for a couple minutes it was amazing. Everyone did something different. I decided to do the child’s pose because it was one of my favorite things.
The Crescent Lunge
The crescent lunge stretches the whole front of the body and strengthens the front leg, its also to help you work on your balance. The way to do it is start at the runners lunge and lift the body up. Lift your arms up and make sure your thigh is parallel to the ground with your knee over the heel. Move the hips forward and straighten the back leg without lowering your heel and reach back.
Tuesday, September 22, 2009
The pigeon pose
September 21, 2009 Yoga Session #5
Monday Week 4
We learned a few thinks in Yoga this Monday. It was an amazing way to start the week, I feel so energized and happy. I also started using iyogalife.com this week. Just to learn more about the history of yoga and how to practice the art at home.
We did some stretching as we usually do and then we did sun salutation A, the pigeon, and a mental exercise. This isn't the first time we do a mental exercise; about a week ago we did the crystal cove exercise. The yoga instructor took us to the bottom of the staircase with a light at the top and told us to relax that easy small steps will guide us to the top. It was an awesome exercise and I really enjoyed it. It was relaxing as was the rest of the yoga class.
The Pigeon.
Today we did the Pigeon which was a very great stretch of the hips. Although in iyogalife.com it says to start from downward facing dog we started it from tabletop and moved into it. We did a few long breathes and it felt amazing on my hips. I have been stretching and practicing with my hips a lot because a lot of the poses require it. The warrior pose the crescent moon and others. But the pigeon really opened us up and it was amazing.
The pigeon is a hip opener exercise which stretches the hips and releases tension from the body. We start in table top and take one knee to the wrist and then take that foot and push it toward the opposite wrist, and then we lower our body making sure we keep it straight. It felt really good on the hips and Sharkie said that later we would be ready to do a variation of the pigeon.
Sun salutation A
It wasn't the first time we practice a sun salutation with our breathing. We did sun salutation C but Sun Salutation A was different because there was more jumping and movement involved. It was a great practice regardless of my personal preference for Sun Salutation-Classic. When I got back from the yoga class today I really focused on finding out what were the benefits of the exercises we were doing and Sun Salutation-A opens and strengthens the front and back of the body while emotional balancing my mind and body with my breathing. It is a great reaction to do when you are low in energy or have bad body circulation; it is also one of the most practiced Sun Salutations.
The Sun Salutation A starts in the mountain pose and then we swan dive to tough the floor and hang in the monkey for a breath. Then we step back (later we will be able to jump back) into a high push up and slowly drop our bodies to lay on the mat and then go into upward dog. We slowly push ourselves into downward facing dog and then step back into forward fold and breath up into Namaste.
The Mind Exercise
Today our objective was to follow our thoughts without feeling and or judging. This I thought would be a good exercise for me because I always feel like I have a million thoughts in my head and I can’t think straight sometimes because I'm distracted with another thought. But when I sat down to follow my thoughts I couldn't think one thought besides how do you follow a thought, this is so dumb. But then I realized that's the point it stops you from thinking.
Monday Week 4
We learned a few thinks in Yoga this Monday. It was an amazing way to start the week, I feel so energized and happy. I also started using iyogalife.com this week. Just to learn more about the history of yoga and how to practice the art at home.
We did some stretching as we usually do and then we did sun salutation A, the pigeon, and a mental exercise. This isn't the first time we do a mental exercise; about a week ago we did the crystal cove exercise. The yoga instructor took us to the bottom of the staircase with a light at the top and told us to relax that easy small steps will guide us to the top. It was an awesome exercise and I really enjoyed it. It was relaxing as was the rest of the yoga class.
The Pigeon.
Today we did the Pigeon which was a very great stretch of the hips. Although in iyogalife.com it says to start from downward facing dog we started it from tabletop and moved into it. We did a few long breathes and it felt amazing on my hips. I have been stretching and practicing with my hips a lot because a lot of the poses require it. The warrior pose the crescent moon and others. But the pigeon really opened us up and it was amazing.
The pigeon is a hip opener exercise which stretches the hips and releases tension from the body. We start in table top and take one knee to the wrist and then take that foot and push it toward the opposite wrist, and then we lower our body making sure we keep it straight. It felt really good on the hips and Sharkie said that later we would be ready to do a variation of the pigeon.
Sun salutation A
It wasn't the first time we practice a sun salutation with our breathing. We did sun salutation C but Sun Salutation A was different because there was more jumping and movement involved. It was a great practice regardless of my personal preference for Sun Salutation-Classic. When I got back from the yoga class today I really focused on finding out what were the benefits of the exercises we were doing and Sun Salutation-A opens and strengthens the front and back of the body while emotional balancing my mind and body with my breathing. It is a great reaction to do when you are low in energy or have bad body circulation; it is also one of the most practiced Sun Salutations.
The Sun Salutation A starts in the mountain pose and then we swan dive to tough the floor and hang in the monkey for a breath. Then we step back (later we will be able to jump back) into a high push up and slowly drop our bodies to lay on the mat and then go into upward dog. We slowly push ourselves into downward facing dog and then step back into forward fold and breath up into Namaste.
The Mind Exercise
Today our objective was to follow our thoughts without feeling and or judging. This I thought would be a good exercise for me because I always feel like I have a million thoughts in my head and I can’t think straight sometimes because I'm distracted with another thought. But when I sat down to follow my thoughts I couldn't think one thought besides how do you follow a thought, this is so dumb. But then I realized that's the point it stops you from thinking.
Saturday, September 19, 2009
Yoga Assessment
September 16, 2009 Yoga Session #4
Wednesday Week 3
Today we didn't have a yoga session but it was still intense because I really pushed myself during the self assessment test. We did a lot of exercises that we had to hold for about a minute, there was one I did need improvement on, the V shape sitting on your butt!
We also did a lot of stretches and I was actually better than I thought but the leg straight up definitely needed improvement.
The other thing that I do need to focus on is breathing. I need to learn to breath deeper and not so shallow. It would also be nice for my exhaling to equal my inhaling.
Wednesday Week 3
Today we didn't have a yoga session but it was still intense because I really pushed myself during the self assessment test. We did a lot of exercises that we had to hold for about a minute, there was one I did need improvement on, the V shape sitting on your butt!
We also did a lot of stretches and I was actually better than I thought but the leg straight up definitely needed improvement.
The other thing that I do need to focus on is breathing. I need to learn to breath deeper and not so shallow. It would also be nice for my exhaling to equal my inhaling.
Friday, September 18, 2009
Sun Salutation C
September 14, 2009 Yoga Session #3
Monday Week 3
I feel like I am finally learning to breathe to enjoy life. I think being an American we are accustomed to this fast pace life and we do things because we have to and not because we want to. But yoga is allowing me to breathe to enjoy it and release stress I can actually feel the air come in and out as I move from position to positing. I move as I exhale or as I inhale and I have stopped thinking. Or am trying to stop thinking and just focus on my breathing and my movements.
I feel that with a few more sessions I will finally be able to do yoga with my eyes closed and this will be beneficial to me because I will no longer feel like I have to compete with those around me that have been doing yoga since the womb. Lol. I am trying not to be competitive but it is in my nature.
Anyways down to real yoga. We practiced a modification of sun salutation C. This was very relaxing. I really enjoy yoga and I do feel the workout. At first I thought ah man I still have to go workout Monday/Wednesday because yoga just does not feel intense enough for me. Oh what a mistake I was feeling it the next few days.
Sun salutation C was great we did a lot of back stretches which was really great for my back, my posture and metabolism. We also did a few balancing positions that were great and although I was shaking it was relaxing. It was a perfect way to start my Monday
Sun Salutation C is the easiest of three and we can make it even easier if we drop out knees to the floor. We start in mountain pose and swine dive to touch the floor and hang in the monkey for a breath. Then we go into a lunge to a plank and hold then we lower our body to lay on the mat slowly and go into the cobra and then into downward dog, back into a lunge and then another forward fold and then stand up and do it again with lunging on the opposite leg. I like it it feels good.
Saturday, September 12, 2009
A week later
Sept 9, 2009. Yoga Session #2
Wednesday Week 2
It’s a week later from the last yoga session, and this time it’s a lot better. Not only am I no longer stressing about my MCAT exam, but I had a good holiday (Labor day) and have finally taken exercising and eating healthy seriously. It’s much easier now that I'm getting full nights of sleep although I do wake up in the middle of the night and have to read myself back to sleep.
Yoga was interesting today, although it was relaxing I felt myself wanting to compete with those around me. The two girls to my left seemed like they had been to yoga before. Or at the very least seemed flexible. Extending their kicks and holding up positions without their legs twitching like mine did. Actually my whole body was shaking; it seemed like today’s sonic boom. But I’m not worry I know right now I have a week body core, my center position is really off and my studying hasn’t helped align my back. But the yoga instructor said it’s normal to shake and sweat.
Sweating is kind of a problem and I must remember to bring a hand towel because my hands and feet and the rest of me sweat, not a lot but enough so that I feel like I am slipping on the mat. I tried looking around and no one else seems to be slipping but hey maybe they don’t sweat as much as I do. Its good to sweat in yoga it releases all the negative toxins. I have also noticed that yoga is improving my digestive system and I am very happy about that because I believe it will improve my metabolism.
The poses we did today were Warrior One. Warrior one is suppose to help tone the hips and legs and release the stiff in your shoulders and back. I have to remember that when I am menstruating I should practice this poses because it alleviates cramping while toning my abs. Start in a runner lunge but standing, with your front leg bent at a 90 degree angle and the back leg straight. Make sure the heels are in a line and your back toes should be facing to the side. The hips should be squared and facing forward and your arms high in the air straight.
Overall I am really enjoying yoga, and hope I do well!
Wednesday Week 2
It’s a week later from the last yoga session, and this time it’s a lot better. Not only am I no longer stressing about my MCAT exam, but I had a good holiday (Labor day) and have finally taken exercising and eating healthy seriously. It’s much easier now that I'm getting full nights of sleep although I do wake up in the middle of the night and have to read myself back to sleep.
Yoga was interesting today, although it was relaxing I felt myself wanting to compete with those around me. The two girls to my left seemed like they had been to yoga before. Or at the very least seemed flexible. Extending their kicks and holding up positions without their legs twitching like mine did. Actually my whole body was shaking; it seemed like today’s sonic boom. But I’m not worry I know right now I have a week body core, my center position is really off and my studying hasn’t helped align my back. But the yoga instructor said it’s normal to shake and sweat.
Sweating is kind of a problem and I must remember to bring a hand towel because my hands and feet and the rest of me sweat, not a lot but enough so that I feel like I am slipping on the mat. I tried looking around and no one else seems to be slipping but hey maybe they don’t sweat as much as I do. Its good to sweat in yoga it releases all the negative toxins. I have also noticed that yoga is improving my digestive system and I am very happy about that because I believe it will improve my metabolism.
The poses we did today were Warrior One. Warrior one is suppose to help tone the hips and legs and release the stiff in your shoulders and back. I have to remember that when I am menstruating I should practice this poses because it alleviates cramping while toning my abs. Start in a runner lunge but standing, with your front leg bent at a 90 degree angle and the back leg straight. Make sure the heels are in a line and your back toes should be facing to the side. The hips should be squared and facing forward and your arms high in the air straight.
Overall I am really enjoying yoga, and hope I do well!
Thursday, September 10, 2009
First Day of Yoga
Sept 2, 2009 Yoga Session #1
Wednesday Week 1
It’s the first time I've actually ever taken Yoga. I tried it once I did a five minute intense session at Huntington beach about a year ago. It was hard, I think what happened was that I did it with a few little girls and they were really good, both they’re parents were hippies and loved yoga and taught their kids yoga.
So I walked into this session a little scared of what I was up against, but I'm a fighter, I like to try and do new things and I usually won’t give up just because it starts off hard.
The session went well I really enjoyed it. I am usually an active exerciser and I really like to go running or hiking. I love going to the gym and being on the treadmill or elliptical machine....and I rarely ever stretch. I know its bad for me. But I figure I work out just under an hour so it’s not horribly bad and it’s not like I’m lifting weights....so doing yoga was great because it was stretching with style and also a work out but very relaxing. I did notice that I did sweat, but I didn’t feel my legs or muscles cramping and I think it was because of the deep breathing.
Doing yoga I felt I was concentrating on my breathing and following the routine, so my body wasn’t short on oxygen like it usually is when I exercise, so my muscles didn’t feel heavy because there was no lactic acid build up.
Today we did the beginner poses (The Asanas). We started with Tadasana which is just standing straight up feet together and you can go into many other poses, like the Mountain pose which is suppose to teach us how to properly stand and make us aware of our body. When we focus on the Tadasana we want to spread our toes, lift the rib cage, tighten our buttocks, tuck the tailbone in and pull the shoulders down.
All in all I really enjoyed the first session of yoga
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