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This page is for you only and will be a resource for you for during your White Gold Yoga Teacher Training. On this page you will have access to updates, resources and news.
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Erin + Parker
Our core values
I'm guessing as you scroll through the core values of WGY that you'll have an inner nod going. Our shared values are likely why you've been coming to WGY all along!
CONTRIBUTION: being of service in all ways
FUN: energetic vibrancy and celebrate what we do
DEDICATION: shows up as discipline, with a dedication to others
CREATIVITY: willingness to colour outside of the lines
BOLD EXPRESSION: be real, clear, and ready to play big
COMMUNITY: invite, make welcome and hold the space for connection
INTEGRITY: we do what we say and generate excellence with what we do
GREATNESS: we get great when we make others great
About Baptiste Power Yoga
Baptiste Power Yoga is an athletic style of yoga practiced in a heated room. Our room temperature is around 90 degrees, warm enough to sweat. Baptiste yoga is highly adaptable and is for people of all walks of life and produces real results in a short amount of time.
Baptiste Power Yoga was founded by Baron Baptiste, an American born to parents who opened the first yoga studio in San Francisco in the 50's. Baron created a style of yoga from his years of study with many different teachers and wove into an intelligent, powerful practice that leaves students feeling rinsed out and inspired.
Baptiste yoga is designed to empower you with the focus, training and insight you need to achieve consistent results in the most important areas of your life. A potent physical yoga practice, meditation practice, and active self-inquiry are used as tools of transformation - encouraging participants to reclaim their full potential, discover creativity, awaken passion, create authenticity, confidence, and new possibility.
Our training ground rules
1. Be impeccable with your word.
2. Don’t take anything personally.
3. Don’t make assumptions.
4. Always do your best.
Training hours and dates
September 9 - 11
September 23 - 25
October 14 - 16 (anatomy weekend)
October 28 - 30
November 11 - 13
November 25 - 27
December 3 - 4 (Saturday and Sunday only)
Hours in studio: (subject to change)
Fridays 5pm - 10pm
Saturdays 9am - 9pm
Sundays 9am - 5pm
Hours for six Zoom conference calls:
WEDNESDAYS 7:00 - 8:00 pm
Sept 14, Oct 5, Oct 19, Nov 2, Nov 16, Nov 30
THURSDAYS 7:30 - 8:30 AM
Sept 15, Oct 6, Oct 20, Nov 3, Nov 17, Dec 1
The practices and techniques of Baptiste Yoga
Journey Into Power Sequence
Downward Facing Dog
Samasthti with 3 Oms
Sun Salutation A
Sun Salutation B
Leg raise - knee to nose core work
optional Flip dog
Crescent Lunge into twist
Extended Side Angle
> Vinyasa into other side
Thunderbolt Prayer Twist
Finger to Toes Forward Fold
Palms to Toes Forward Fold
Standing Leg Raise
Side Facing Wide Leg Forward Bend
Front Facing Forward Fold (step back foot in)
Twisting Triangle (with block to outside of foot)
Upward Facing Dog
Supta Baddha Konasana
Scissor Legs and 60/30 Lift
Seated Forward Bend one leg extended
Seated Forward Bend both legs extended
Deaf Man’s Pose
The Three Themes of Baptiste Yoga
Be a yes.
Come from you are ready now.
Drop what you must.
The 5 Pillars of the Baptiste Power Vinyasa Yoga Practice
1. Drishti (Gaze)
2. Ujjayi (Breath)
3. Bandhas (Foundation: Core, Hands & Feet)
4. Tapas (Heat)
5. Vinyasa (Flow)
True North Alignment
Baptiste Yoga is founded on True North Alignment. This alignment recipe draws upon the elements and makes sense in the body. You can use these as cues for each and EVERY pose in the Journey Into Power sequence!
1. Ground down like EARTH
FEET Both feet face 12 o’clock
Ground down the 4 corners of the feet
Stretch the toes out on the mat
LEGS Inner ankles back, outer ankles down
Outer shins in
From the skin to the bone, hug in
2. Flow like WATER
Soften the joints
Keep the pelvis neutral;
Lift the front of the pelvis as the tailbone descends
3. Build an inner FIRE
From the skin to the muscle to the bone, hug in
Pull the pit of the belly in and up
Draw the front ribs together, expand the mid-back
Expand from the inside out
4. Soften like AIR
Thoracic spine draws in;
Upper arm bones back
Shoulder blades move towards the spine & press into the body
5. Create SPACE for something new
Draw in to create full expression out!
The 10 tenets of Baptiste Yoga
1. Come from we are connected.
2. Drop what you know and listen.
3. Teach from the methodology.
4. Fill the space.
5. Leave people in their own greatness.
6. Speak to one into each and every.
7. Listen for how your words are landing in people’s bodies and hearts.
8. Create the listening for contribution.
9. Look for and speak to what is missing.
10. Generate inspiration.
Dr. Genieve Burley | firstname.lastname@example.org
Anatomical terminology (using anatomical position)
Anatomical terminology can be like sanskrit in the beginning, but it’s a common language used between many disciplines to discuss movement as it relates to anatomical position. Learning to speak in anatomical terms makes yoga direction more clear to your students and peers and relatable to health practitioners. It is also how we understand range of motion within joints of the body.
Superior/inferior: Higher/lower than another structure on the body
Example: Your navel is superior to your pubic bone.
Medial/lateral: Closer/further from the midline
Example: In anatomical position your ulna is medial to your radius.
Proximal/distal: Closer/further away from the trunk of the body
Example: If we are are speaking about the same bone in the body such as the femur, we could discuss the proximal femur (near the hip) or distal femur (near the knee)
Superficial/deep: Closer to/further from the outer surface of the organism
Example: The cutaneous tissues (skin) is superficial to the adipose tissue (fat), and adipose tissue is superficial to muscle, muscle is superficial to bone etc.
Axial: Towards the centre axis of the organism
Example: Axial skeleton is the spine, head and sacrum, appendicular skeleton consists of the upper and lower limbs
Example: The gluteus maximus is on the posterior side of the body
Example: The biceps are on the ventral side of the forearm.
Cranial: Towards the head
Example: The swelling was moving in a cranial direction
Caudal: Towards the tail, or tailbone in humans
Palmar: Anterior part of hand in anatomical position
Example: Turn your palms up
Plantar: bottom of foot
Example: Plantar flexion is pointing the foot
Dorsal: Back of hands, top of foot
Example: Dorsiflexion is bringing foot and toes up
Sagittal Plane Movement (think up and down)
- Flexion: Bending parts at a joint to DECREASE the angle and takes a part of the body forward from the anatomical position. Example: Flexing your bicep
- Extension: Generally INCREASES the angle (some exceptions) and takes a body backward from the anatomical position. Example: Extending your knee to straighten your leg
Frontal (coronal) Plane Movement (think side to side)
- Adduction: a movement in a frontal plane which brings a part of the body TOWARD the midline. Classic arm adduction would be bring the arm from above to beside your torso, there is also horizontal adduction (in which your arm is extended in line with your shoulder) which takes your arm from the side towards the front of your body, which involves the pec muscles.
- Abduction: a movement in a frontal plane which brings a part of the body AWAY from the midline
- Lateral flexion: torso movement away from the midline is called (side bending)
Transverse Plane Movement (think rotation, translation and twisting)
- External rotation: a movement in the transverse plane away from the midline. Example: Supination of the forearm.
- Internal rotation: a movement in the transverse plane toward the midline (twisting in) Example: Pronation of the forearm, or squaring the hips with the extended leg in downward facing dog.
Planes of the Body
QUIZ 1-Anatomical terms and planes of movement
In anatomical position, are the forearms pronated or supinated?
Is the ulna medial or lateral in anatomical position?
What is more proximal, the knee or ankle joint?
What movements take place in the frontal plane?
What movements take place in the sagittal plane?
What movements take place in the transverse plane?
What joint is superior to the wrist joint?
What is anterior, the patella or the calf?
- Are the toenails on the plantar or dorsal side of the foot?
Tissues of the human body
Connective Tissue that “connects”
Tendon: Attaches muscle to bone (for example: Achilles tendon)
Ligament: Attaches bone to bone (for example: ACL or anterior cruciate ligament which goes from the back of femur through the knee to the posterior tibia)
Fascia: Is a very general connective tissue that muscle to muscle, surrounding muscle, surrounding organs, attaching organs to structures, within muscle, within organs….
Bony and joint anatomy
- Abdominals: transverse abdominus, internal oblique, external oblique, rectus abdominus
- Deep spinal stabilizers: multifidus, rotatores
- Erector spinae: semi-spinalis, longissimus, iliocostalis
- Trapezii: upper trapezius, middle trapezius, lower trapezius
- Pec Major
Bony and joint anatomy
- Rotator cuff: supraspinatus, infraspinatus, teres minor, subscapularis
- Deltoid: anterior, middle, posterior
- Biceps brachii
- Triceps brachii
Bony and Joint anatomy
- Glute maximus
- Glute medius
- Tensor fascia latae
- Adductor group
JOURNEY INTO POWER
What it does for the body/spirits
Child’s pose (balansana)
Downward dog (adho mukha svanasana)
Mountain Pose (tadasana)
Samasthi with 3 oms
This section is all about earth, and grounding. All postures have a deep rooting aspect, which will stimulate and heal the first chakra.
Sun Salutation A (surya namaskara A)
Sun Salutation B (surya namaskara B)
This section is all about fire, heating up the tissues and igniting the sushumna. We move from grounding and inertia, to moving, pushing, sweating and getting out of the comfort zone to prepare for deeper work. The chaturungas wake up the upper body and core, the warrior 1’s open hip flexors of the back leg and create a gentle back bending, the upward dog deepens the backbends.
Leg raise-knee to nose core work
Optional flip dog (wild thing)
Crescent lunge into twist
Extended side angle
Thunderbolt prayer twist
Finger to toes forward fold
Palms to toes forward fold
This section is concentrated in strength. Knee to nose works the core, flip dog is a connection of the front to back core, side plank strengthens the side body and shoulder, lunge and twist strengthen legs and core.
Vitality is strength, it is the essence that keeps us young. We finish this section with two hamstring and back openers (forward folds) which involve strength of the hip flexors, preparing us for the first arm balance: crow.
Standing leg raise
Equanimity is balance. In this section, we use our warmed up muscles, and integrated nervous system to introduce standing balance work. Balance is ether and air, it is wavering and has movement, in the form of small contractions occurring to hold us stable on one limb.
Side facing wide leg forward fold
Front facing forward fold
This section follows the balance section, we follow the air with earth again. This time with stronger, standing poses to create roots.
Upward facing dog
Supta Baddha konasana
We have created heat, strengthened, created balance and grounded. It’s time now in the series to light up the back body and open the front. This section is especially important to me as a chiropractor, as we are weaker in the posterior chain, and tighter in the anterior chain. This whole sequence ignites the darker areas, the weaker areas and opens our heart, igniting our true power. Ignition is back bending.
Scissor legs and 60/30 lift
Stability follows back-bending to realign the spine. By connecting to the core, we stabilize areas the lumbar spine to reduce postural strain from back bending.
Half pigeon (kapotasana)
Double pigeon (agnistambasana)
The opening section involves the hip joint, opening it in abduction and external rotation, targeting the tightest muscle and fascia. This section occurs after the standing and heating poses, so the hip muscles are warm and open.
Seated forward bend one leg extended (janu sirsanasana)
Seated forward bend with both legs extended (paschimottanasana)
Table top (modified purvottanasana
The release section happens after back ignition and stability, when the back is ready to take on deeper forward folds. We do purvottanasana at the end of this section as a counter pose.
Shoulder stand (salamba sarvangasana)
Plow pose (halasana)
Dead man’s pose (?)
Rejuvenation is a flushing of the tissues through an inversion (shoulder stand). We get a flow of cerebral spinal fluid to the brain, and the venous flows passively to the heart.
Deep rest is the closing of the practice. The supine twist is the final spinal release and savasana is our final pose.
True North Alignment with Anatomical notes:
- Ground down like earth
- Both feet face 12 o’clock (slight internal rotation of the femurs to open the low back and counter tighter external hip rotators)
- Ground down the 4 corners of the feet (even out the pressure in the feet, often times we put more weight in one foot than the other, we put more more weight on one side of the food, or in the heel)
- Stretch the toes out on the mat (spreading out the toes will open the long bones, will engage interosseous muscles, and create a more grounded footing)
- Inner ankles back, outer ankles down (inner ankles in and back will engage slight internal rotation of the tibia)
Outer shins in (same idea)
From the skin to bone, hug in (muscle engagement)
1. Flow like water
- Soften the joints (this is in regards to over engaging or over-straightening joints, comes back to “locking”)
- Keep the pelvis neutral (neutral means to keep the natural lordosis of your back without too much anterior or posterior tilt)
Lift the front of the pelvis as the tailbone descends (engagement of uddiyana bandha, or transverse abdominus)
2. Build an inner fire
- From the skin to the muscle to the bone, hug in (We spoke about whole body engagement, rather than being a sum of our parts. When we hug in from skin to bone, we connect the core to all limbs)
- Pull the pit of the belly in and up (transverse abdominus engagement, also increasing intrabdominal pressure)
- Draw the front ribs together and expand the mid back (transverse abdominus, rectus abdominus, intercostals and counter cue is to not hunch, but keep the thoracic spine open)
Expand from in the inside out
3. Soften like air
- Thoracic spine draws in (thoracic extension, done by erector spinae, counting common postural stress)
- Upper arm bones draw back (external rotation of the humerus)
Shoulder blades move towards the spine and press into the body (rhomboids, middle and lower traps)
4. Create space for something new
Nick Dickinson has been studying and practicing yoga and meditation for over 30 years. In 1996 he ordained as a Buddhist monk in the Tibetan tradition and spent the next 10 years teaching meditation and ritual arts with a Buddhist organization that took him all over the world. In 1999 he walked into his first Baptiste Yoga class with Baron Baptiste in Cambridge, MA and was hooked. Since that time he has taken over 2,000 classes at the Baptiste Yoga Boston Studios. In 2010 he joined the management team of the studios and started teaching.
“Meditation is a focused awareness on a specific object or state of mind that interrupts uncontrolled, habitual thought.”
A complete meditation sequence in 3 steps
1. GET PRESENT
Creating the experience of presence
· Posture (Tadasana)
· Taking your seat (feeling the power of intentional sitting)
· Balancing the elements (fire in the breath, fluidity in the joints…)
· Observing the flow of thoughts
· Stepping out of the river
· Awareness around the pull of the past and future
· Landing in the present moment (hands and feet)
· Abiding in the present moment by anchoring into the physicality of NOW
· Distinction between what is being breathed (air) and what is breath (sensation)
· Energy management
· Breath retention (top of inhale, bottom of exhale)
2. GET CLEAR
Create the experience of clarity
· Creating space
· Identifying with the power of the mind
· Abiding in the clarity of stillness
Be the meditation object through specificity
· Focusing awareness to a single point
· Size, shape, color, location and qualities
· Generating and radiating a new Way Of Being
· Relaxing into BEING
· Operating from the object of meditation
MEDITATION weekend #5
Into the surrounding universe which is the present moment, I radiate _____________ and from the surrounding universe which is the present moment, I gather into my own body, speech and mind _______________. I am ____________________.
> Meditate on what you give and what you recive being the same.
> BE the meditation object (that which you both radiate out and which you are gathering / receiving)
THE TEACHER'S POWER TOOLS
• POINT TO POINT
- body part
• MAKE PERSONAL
- "lift YOUR leg"
- use people's names
- peronalize your teaching by staying yourself
• VOICE AND HEART
- fill the space with your voice
- speak into the hearts and bodyes of your students
- match your tone with what your students are moving through
• BUILD FROM THE GROUND UP
- cue and assist the postures from the floor up
- Your student's feet will tell you everything you need to know about the pose
- give your students measure so they know how to manage their energy
- give measure to manage the room
- give measure so they know where to go with specificity (lower your hips 2 inches)
- the eyes are the windows into the soul, see people deeply
- lead from what you see in the room
- see your students to know where to go and what to say
HOLD THE SPACE
- cast an energetic net over the space no matter how big it is
- hold the space in acceptance and love
- hold the space with rigor and discipline
- move them so they can be moved
- allow space for a breakthrough
- no breath, no yoga
- breath as a physical result not a concept or a thing to say as a cue
- breath as more than just air in and out of the nose, breath in the whole room
THE GO GIVER
#1 – Law of Value
Your true worth is determined by how much more you give in value than you take in payment.
Now that sounds counterproductive. How do you give more in value than you accept in payment and still prosper? We need to understand the difference between price and value. Price is a dollar figure; value is the relative worth to the end user.
For example – You hired an accountant to do your returns, and they charged you a fee of $500, but through their diligence, hard work, and knowledge, they were able to save you $2,000. They provided you $2,000 in value while charging you a $500 price. They made a profit, but you felt great about the transaction. That’s the kind of transaction that we want to have with our customers.
#2 – Law of Compensation
Your income is determined by how many people you serve and
how well you serve them.
Law #2 tell us that the greater the number of people we provide exceptional value to, the more money with which we’ll be rewarded. So Law #1 talks about the value; Law #2 talks about the reach.
#3 – Law of Influence
Your influence is determined by how abundantly you place
other people’s interests first.
Now again, this sounds polyanna, at best, but it’s actually quite practical. Because all things being equal, people will do business with (and refer business to) people they know, like, and trust.
And as you guys know, there’s no faster, no more effective, no more powerful way to elicit those feelings toward you in others, than by finding ways to put the other’s person’s interests first. Always thinking – How can I add value to this person? How can I help this person in their life?
#4 – Law of Authenticity
The most valuable gift you have to offer is yourself.
All the techniques and all the skills are all for naught if you’re not authentic and if you don’t come across as authentic. However, when you are your true self, then what happens is it takes those skills, those techniques, and it multiplies them geometrically.
So please understand, skills are necessary, the knowledge is necessary, it’s all necessary, but without the authenticity, the power just isn’t there.
#5 – Law of Receptivity
The key to effective giving is to stay open to receiving.
Pindar, the mentor, says to Joe, “Joe, I want you to breathe out and don’t breathe in.” So Joe tries. After eight seconds – he’s gasping … ten seconds – gasping … twelve seconds … he cannot do it any longer.
He finally starts coughing, He says, “Pindar, I have to breathe in. I can’t just breathe out.”
Pindar says, “Well, Joe, what if I told you it’s been scientifically proven that it’s healthier to breathe out than it is to breathe in?”
“That’s crazy! You have to do both.”
You must breathe out, which is giving, and you must breathe in, which is receiving.”