Yoga Asana Demonstration

INDAKAN 2010

Culminating activity of all dance and movement-based classes at the 

University of the Philippines Diliman 

College of Human Kinetics 

General Physical Education Program.

March 2010.

Uploaded on youtube by Prof. Mynette Aguilar.

***

I wore my Polar F4 heart rate (HR) monitor during practice this morning to record exercise HR.  Resting heart rate (RHR) for this morning was above average at 68 beats per minute (bpm) but high based on my past RHR.  The last time I checked it was 56 bpm.  The average resting heart rate for men my age is between 71 to 74 bpm (Topend Sports, 2010).

With the RHR, I computed my HR training zone using Karvonen formula.  Calculated training zones at 50-85% maximum HR is 129-172 bpm.  I updated the user setting of my HR monitor and it was ready to go.

Here is the summary:

• Duration: 35.08 minutes
• In zone: 0 minutes
• Average HR: 92 bpm
• Max HR: 123 bpm
• Calories: 120 kcal

I did a basic practice which includes 5 surya A, 5 surya B, padangusthasana, padahasthasana, trikonasana A and B, parsvakonasana A and modified B, prasaritta padottanasana ABCD, parsvottanasana, uttitha hasta padangusthasana ABC, ardha baddha padmottanasana, utkatasana, virabadhrasana A and B, paschimattanasana A and C, purvottanasana, and the last three closing poses, yogamudrasana, padmasana, and utpluthih.

I turned on the HR monitor 10 seconds before I started the first surya A while standing in tadasana, and turned it off 5 seconds after landing from the last jump through, before savasana.

What does this tell us?

Because the data showed that no time was spent within the target training zone, we can say that the intensity of the basic program is not high enough to reach cardiovascular level, at least for me.  I'm fairly fit and I've been doing this for a long time.  Plus I was focusing on my breathing and regulating it consciously.

The story might be different for someone who is sedentary and has been active for a while.

I believe it is possible though to raise the heart rate up to at least 50% of my THR if I would jump higher and contract my big muscle groups more.  In that case, however, I will be doing exercise and not yoga asanas.

Until next time.

Om.

Yoga 4 Isko

PE2 Yoga at the UP Diliman College of Human Kinetics.  

This is the archery range room that has been converted to multi-purpose exercise room.  I asked the Dean if we can develop it into a mind-body room.  Put some decorations and make it really conducive for holistic fitness programs like yoga, pilates, or tai-chi.  This semester, it is the venue for pilates, yoga, and ball-and-band PE courses.

I like the place because it's quiet and away from the noise of dribbling balls and banging iron plates.  One of my yoga classes is at the dance studio.  It is more spacious but not very conducive for yoga.

The students at the archery range room are also more focused compared to the students in the dance studio.  I have about 3 noisy students who can't seem to perform the asanas without giving side comments.  

It's inspiring to observe them sitting quietly though at the end of each session...  sitting quietly... focusing on the breath... stilling the mind.

Om shanti, shanti, shanti.

***
University students in the Philippines are required to take 4 general physical education courses as part of the requirements for graduation.  While it is recommended that the students finish their PE requirements in the first two years of their undergraduate studies, some also prefer to take it on their last two years.  Most universities follow the curriculum set by the Commission on Higher Education but because UP provides more freedom to students in choosing the types of activities that they want to enroll in.  In UP, the students can choose from a wide array of PE activities ranging from traditional ball games, fitness exercises, dance, to recreational activities.

PE2 Yoga is a 60-minute twice a week course which runs for 16 weeks per semester.

At the end of the course, the students are able to perform the basic ashtanga sequence (up to purvottanasan then closing) on the own.  Some poses like the wheel and tripod headstand are also introduced towards the end of the course to add elements of fun, challenge, and excitement.

***

Did I tell you that we do the class in the middle of the day?  I have 4 sections this semester.  WF 1-2pm and TTh 11-12, 12-1, 1-2.

Hot yoga, anyone?

Yoga 4 Isko

The goal... to create awareness and bring yoga to the Filipino youth.

 Participants in balasana or child's pose.

 Ekam... inhale...

 Saluting to the sun...

 Dve... exhale...

 Shat... exhale...

 In padmasana (lotus) practicing a simple breathing exercise.

 My teacher's vision continues...

Stillness.

OM

Ashtanga Minus the Hype: Real people do yoga

Om

The doctor in warrior.

Joji

...

My inorganic chemistry professor in headstand.

Om

*****

It's good to be back and reconnect with old friends. This is where I used to teach yoga before I moved to the Middle East. They were one of my motivations to get further education in yoga.

When I moved to Riyadh, I asked my friend Joji to take over the classes. Every time I'd come home for vacation, I'd always see to it that I teach a class or two. Slowly, I introduced them to ashtanga (I used to teach flow) and the mysore-style of practice. They were very receptive and it's wonderful to see how their practices have evolved.

Professors, academic personnel, and non-teaching staff from the different parts of the university come together every Monday and Thursday afternoon in a make-shift shala at the Palma Hall Annex in UP Diliman to practice together for wellness, peace, and friendship.

For Joji's schedule in QC, please visit www.flowyogaqc.co.nr.

Click here for more photos of the workshop.

SHOUT OUT TO Chona: Thanks for taking the photos.