Ashtanga Yoga Led Primary Series + Conference Live from India with Usha Rani Chittoor

 

Online Classes with Usha Rani Chittoor

Led Primary Series of Ashtanga Yoga and Conference

In the spirit of connecting our worldwide community, please join us for traditional practice live from India followed by a talk on yoga, culture, and theory with Usha Rani Chittoor. Usha moved to Mysore and began practicing with Guruji Sharath Jois in 2007. She lives, teaches, and practices there still. She offers a unique perspective being steeped in the culture and practices of yoga and mother India.

All are welcome, gathering together is encouraged.

Class link will be sent out before class. (We use the same link each time.)

Class tuition is pay what you (or your group) are able.

Payment / registration is expected before taking class.

Welcome!

Class one - Saturday, November 16

Class two - Saturday, November 23

——> register for each class here for individuals and/or groups

Classes take place at 7:30pm Indian Standard Time - please check your local time zone

Please check back for future dates. https://www.eliseashtangayoga.com/ushasclasses

We look forward to seeing you!

Interview with Dena Kingsberg

 From the Keen on Yoga Podcast

Listen here:

https://open.spotify.com/episode/6gNffbBdz6TwsNqwjCfKFX?si=Jzqwy80_QuKeysEDj87zZg&context=spotify%3Acollection%3Apodcasts%3Aepisodes

Sharath USA Tour 2024

NYC October 12-14

Miami October 19-32

San Antonio November 16-20

Info and sign up https://www.sonima.com/yoga/yoga-articles/sharath-tour-2024/

Guy Donahaye Interviews Rolf

 Posted by Guy Donahaye on July 8

https://www.integralashtanga.com/mind-medicine/2024/7/8/rolf-interview

Saraswathi and Sharmila in London 2025

 

May 16-20 London more info here https://www.mission-e1.com/heart-of-ashtanga-yoga/

Sharath Tour Dubai 2025

 

April 5-9 Dubai info here https://sharathindubai.com/

Sharath Tour 2025 Sydney

 

March 11-16 info here https://yogastudio.net.au/sharathsydney2025/

Ashtanga Yoga Home Practice Kit

You'll need:
Practice Space
Practice Surface
Comfortable clothing
Yoga Mala book

Method:
1.  Tristhana - Focus on breathing (through the nose, around the ribs), squeezing anus, concentrating the gaze
2.  When not to practice - first 3 days of menstruation, sick with fever, saturday or sunday, full/new moon day

What to practice -
Surya Namaskar A 1-5 times and last three asanas each day until you can keep the tristhana the whole time.  If you can maintain that for at least a week, then add the next element, Surya Namaskar B.
Repeat Surya Namaskar A 1-5 times and Surya Namaskar A 1-3 times and last three asanas each day until you can keep the tristhana the whole time.  If you can maintain that for at least a week, then add the next element, padangusthasana and padahastasana.
Keep going like this and eventually get yourself to a teacher!

Home Practice Support

What to do if you can't make it to a Shala everyday.

Establish a relationship with a living person.
Ideally with just one.
Drop in when you can.
Workshops and retreats.

Create a space.
Clean, distraction free.
Regular time of day.
Quality, not quantity.

In the meantime.
Yoga Mala.
Sharath DVD
Sharath CD

Should I practice if (continued)... by Elise Espat

I don't have very much time?
Yes.  Do what you have time for.

I'm running late?
Yes.  See above.  Quality, never quantity.

I don't have a local shala and I've never established an Ashtanga practice?
Yes.

I don't have a local shala but I do have an established practice?
Yes.

Pinto bean hummus with beet & avocado salad, chapati, and rice

This simple dinner is delicious and easy to prepare.


Pinto bean hummus

• Pinto beans (drained of liquid)
• Tahini
• Lemon
• Salt
• Olive Oil 
• Paprika

Place pinto beans and tahini in blender and blend playing with ratios until desired consistency is reached.  Add lemon and salt to taste.  Blend until smooth.  Garnish with olive oil and paprika.

 Beet & avocado salad

• Red cabbage
• Beets
• Avocado
• Lemon
• Pomegranate seeds
• Olive Oil

Slice red cabbage super-thin and place in bowl.  Shred beets and add to bowl.  Slice avocado.  Add poegranate seeds.  Add queeze of lemon and olive oil.

Rice

• Water
• Rice

1 cup rice to two cups water in pan.  Cover and bring to boil.  Turn down low until fully cooked. 

Chapati

• 2 cups Wheat flour
• 1 cup Water
• Salt to taste
• Oil

Place wheat flour in bowl.  Slowly add a little water and knead.  Add a little more water and knead.  Keep going like this until similar to play-dough adding more or less water as necessary.  Set aside for at least a half hour and even overnight in the fridge.  Turn on skillet.  Dust surface with flour.  Pinch of golf ball size of dough.  Roll into ball and then press down on surface.  Roll it out.  Putoil in pan.  Place rolled out dough in pan and let cok until medium sized bubbles begin to form.  Flip.  Let it puff up for a little bit.  Serve.

The Yogic Diet - 3 Gunas

Sattvic (pure) foods
Vegetables -
Fruits - fresh, dried, pure juice
Protein -legumes, nuts, seeds
Grains - corn, barley, wheat, unpolished rice, oat, millet, quinoa
Herbs -
Natural sweeteners - honey, molasses, maple syrup, apple juice concentrate
Dairy - milk, butter, cheese, yogurt


Rajasic (overstimulating) foods
Vegetables - onions, garlic, radishes
Stimulants/intoxicants - coffee, tea, tobacco,
Heavily spiced/salted
Chemicals
Food eaten on the run
White sugar
Soda
Prepared mustard
Pungent spices
Anything excessively hot, bitter, sour, or saline


Tamasic (putrified) foods
meat, fish, eggs
intoxicants, alcohol
stale, rotten, decomposed, unclean, underripe, overrripe, fermetned, burned, fried, barbequed, reheated, canned, processed, prepared, mushrooms, vinegar, overeating (overeating sattvic foods makes them tamasic)

Additional considerations
Factory farming and dairy...




References
Sivananda Yoga Cookbook

Eat more chapatis

The first time I ate a chapati was in Mysore, India and it felt very familiar.  I grew up in New Mexico on my grandma's flour tortillas which we used instead of a spoon to eat pinto beans and chile.  I was really struggling on my first trip to India and those chapatis helped me feel at home.  I later took a cooking class with Tina in Mysore and I remember being very impressed at how simple they were to make and delicious!  I attempted my own chapatis, only to yield crackers that were nothing like the fluffy pillows Tina had taught us to make.  I gave up for some time, focusing instead on homemade dosas.  I was also gluten-free for a few years, so chapatis weren't on my mind...until recently.

I decided to give chapati making another go.  The first time, the dough was too dry, but the chapatis came out alright.  After that, they keep getting better and better!

You'll need:
2 cups Wheat flour
1 cup water
salt to taste
rolling pin
pan
oil

Make the dough:
Combine ingredients
Knead dough
Set aside

Time to make the chapatis:
Dust a little flour on your rolling surface.  Heat oil in pan.  You know it is hot enough when you sprinkle water on the pan and it pops.

 

Pinch off a golfball size amount of dough and roll into a ball.  Place on dusted surface.  Be careful not to burn the oil.

Gently press ball into disc shape.

Roll out dough.

For some reason, it seems to be helpful to turn the dough between rolls.

Place chapati in pan and repeat rolling process.

 

Allow air bubbles to form.

When the bubbles get more prominent, flip the chapati.

The chapati will inflate like a hot-air balloon.  If it is not inflating, you can press down the edges with a towel.  This seals any cracks and will allow the chapati to inflate.

Time for an oil bath?

Directions and videos http://aylibrary.blogspot.com/2012/01/castor-oil-baths.html

Boonchu Tanti http://alliscoming.com/
Jessica Walden
Elise Espat
Facebook facebook.com/theyogacomics

Led Class Etiquette

How to be the most polite of Ashtangis:

ARRIVING

Read our etiquette

1.  Know your practice space.  Go the yoga shale's website and find out how much class will cost and if you can pay by cash, card, or either.  Are there yoga mats available to borrow or should you bring your own?  Read any recommendations or etiquette notes and follow them.

2.  Leave refreshments at home or work, etc.  Asana is practiced on an empty stomach. There are some exceptions (such as pregnancy).  If you aren't sure, contact the shala and ask.

3.  Wear clean, comfortable clothing.

4.  Arrive early.  If class starts at 6:30am, be there at 6:15am.  This allows plenty of time to sign-in, pay, fill out forms, put away your belongings, use the restroom, set up your mat, etc.

IN THE ROOM

1. Introduce yourself to the teacher if you are new.

2. Always alert the teacher to any conditions.

3. Ask the teacher where to place your mat.

4. Be aware of where water is for Garba pindasana

5. Maintain silence.

DURING CLASS

1. Wait for the count.

2. If you are a Mysore student, stop at your last asana and wait for further instruction.