Disclaimer for 2012

The past year I have held back in writing about deeper yoga philosophy for fear of alienating students with discussions which to an outsider would appear to be about religion. I have since seen the error of my ways. Today, I will try to explain that although Yoga may be in Religion, Religion is not in Yoga. My hopes are that with this explanation, I can delve deeply into the science of uniting the body, mind, and soul and show that Yoga is about finding the true you, your unblemished soul, your Self.

If one day I say I am a Buddhist, the next a Christian, the next a Hindu, the next a Jew, the next a Muslim, and the next something else, has the "I" actually changed, or only the opinions of the mind? Who am I? That cannot be answered with a mere opinion of mind. It can only be experienced in the stillness and silence of direct experience, wherein these divisions evaporate.

Yoga systematically deals with all levels of your being. leading you to a place of deep stillness and silence. From within this stillness and silence, you can more fully experience spirituality in the context of your own religion and personal beliefs. When we are not experiencing such a deep stillness and silence, it is because our world, senses, body, breath and mind have become obstacles to inner peace and spiritual awareness. It is in the spirit of observing, accepting, understanding, and training ourselves in Yoga Meditation that these obstacles are gently, systematically removed. It is somewhat like gradually thinning out a cloud bank that is veiling the spiritual serenity that is naturally there. In this way, our world and the aspects of our own being can become tools rather than obstacles. This spiritual focus is the entire purpose of Yoga. Through this spiritual focus of Yoga, one may come closer to their own religious roots, although the practices themselves are not necessarily religious.  (Source: swamij.com)

O man, realize that the kingdom of God is within you, the Lord of life is the highest of all. Anyone who has realized this, would like to go to his innermost self. And there is a way for that. I am not talking about Hinduism, I am not talking about Buddhism, I am not talking about Christianity, I am not talking about Islam. I am talking about something universal. The moment you realize that the absolute truth which is not subject to change, death, and decay is within you, then you attain a freedom, freedom from fears, all fears. That is called the state of enlightenment and that can be considered to be a state of perfection. Therefore, learn to go to the deeper aspect of your being. Everyone should learn to meditate so that he’s free from many, many diseases. That meditation should be simple, a purely scientific technique, without putting any brand, like Hindu meditation, Buddhist meditation, Zazen, Zen meditation, Christian meditation or Jewish meditation. These teachers have destroyed the whole philosophy of meditation. Meditation is a simple method.

Swami Rama, Conscious Living

Words From My Master

This comment from my Master was too important to be lost in the "comments" section:

While doing Sadhana whenever the ego and egocentric vulgarities such as lust, greed, anger and passion arise even a little, destroy them immediately by means of Dharana, or Dhyana. One technique from Patanjali Yoga Sutras chap 3 is to bring the shape, brightness and radiance of the sun to the Muladhara Chakra. The mind at times will dash towards sense-objects or subjects again and once again, this because for hundreds of lives we have been asserting and striving at the ego-level. It is very pertinent that we shift our attention to techniques as proposed by sages such as Adi Sankara, Patanjali, Krishna, and etc.

Continuing on the Ashta Anga path, we can end all misconceptions. How much you have studied is not the most crucial, but how much you have moved away from it matters. Ultimately, practice to remove all superimpositons.

Guru Brahma
Guru Vishnu
Guru Devo Maheshwara
Guru Sakshat
Param Brahma
Tashmai Sri Guruve Namaha 

Home? Found.

As 2011 comes to an end I find myself reflecting on the past 12 months. Now I know that you're thinking, "but Stephanie, yoga is about living in the present. Why are you thinking about the past?" And you have a valid point. But, I do believe there is some value in a quick review of the year so long as one does not get too caught up in it. So here we go! My 2011:

• FOUND HOME

There it is! There were many (many!) steps along the way, but the short of it is, I have found home. I am at peace, and feel that peacefulness daily.

YOUR TURN:

Take a moment and think of the one thing that sums up your year.  Are you at peace with 2011? Sit quietly for a moment today and accept the past year for exactly what it was. Don't think of how you would change it, or what would have happened "if (fill in the blank)." It doesn't matter. You are here today, so be here today. Celebrate these last few days of the year that contributed to who you are right now, because you are amazing. 

Magical Science

Yoga is a science, but I swear sometimes it feels more like magic. Yesterday I woke up with an incredibly sore and swollen tendon in my foot. I have absolutely no idea why it was hurting; perhaps I took up sleep marathoning the night before. I hobbled to the studio early and pondered whether I should take a break from my own practice, or give it a try and see how my foot held out. Remarkably, I did not talk myself out of practicing (a strong will must have been in my horiscope). By the time I got through my warm-up of sun salutations (Surya Namaskara A&B) I wasn't even thinking about my foot anymore. And when I picked up my foot for Utthita Hasta Padangusthasana I was pleasantly surprised to see the swelling had vanished! Magic! Ok, not magic, ashtanga vinyasa yoga is designed to exercise your lymphatic system which would have drained the swelling, but it felt like magic!

I'm not recommending everyone do a full ashtanga practice when injured, but sometimes movement really is the best cure!

Rhythm

Find your natural rhythm; honor the natural rhythm of others. 

LIVING YOUR YOGA: We feel happier when we move with our body's own rhythms. Find a day soon, stay home, and find out what your natural rhythms are. For example, eat when you are hungry, sleep when you are tired. Honor your tempo.

All of us get into a routine, often that routine even works well for us. But take a moment to evaluate what dictates that routine. It may be something you have no control over, such as your work schedule, or your children's school and activity schedule. Even though you can't change when you do some things, pick one thing that you can alter such as what time you eat lunch. Most of us have that one golden hour to cram our food, relax for a bit, then go back to work. But are you actually hungry at that time? Maybe eating small meals during your breaks and using your lunch hour for a walk to the park feels more natural to you? Try out different ways to make your day fit with who you are instead of making who you are fit in with your day.

When Breath Becomes Life

"If you continue to do one thing after this course, practice pranayama," I heard Master say as our 200 hour training course came to a close. At the time I thought that to be an easy way out. Breathing exercises seemed simple, boring even, whereas asanas seemed to be a greater challenge. As I presume many before me had also done, I worked diligently on asanas, only occasionally dabbling in pranayama. Then I injured my back. I took this as a great excuse to focus more on pranayama, but I found the discipline to stick with it fleeting. Finally I gathered the motivation to sit down and practice until I could get through a full session of Nadi Shodhana (15 rounds, 3 repetitions per round) with 12 counts inhalation, 36 counts retention, and 24 counts exhalation. I was feeling ambitious. The first round was easy. I held the retention like I was swimming to the bottom of a pool, the exhalation was relatively smooth (though it could use some work), and the inhalation was deep and full. I moved onto the second round and suddenly I felt like I was drowning. My entire body was revolting against me. I needed air!!! Fortunately, I had a fantastic scuba instructor when I was in college who taught us about this reflex when you're holding your breath. Your body thinks it needs air, but what it really needs is to exhale CO2. I kept my cool (sort of) and made it through retention to exhalation. I was supposed to be doing a 24 count exhalation, but after the battle I'd fought to get through retention there was no way this was happening. I tried my best, but I was coughing out wisps by 16. I decided to stick with it though. My inhalation which had been smooth before was an uncontrolled gasp punctuated by my attempts to slow it down. I don't know how many counts it took, but it felt like far too few to be back holding my breath again. This was excruciating! Somehow I stuck with it through three repetitions to finish my second round. I was tempted at this point to reduce my counts. But I had done it before with low counts and it was easy. I wasn't looking for easy, I was looking for right. So, I stuck with my original plan. The third round started the same as the second - my body was absolutely positive it was being suffocated - then an incredible thing happened. I broke through it. Somehow I turned off my mind and suddenly I could do it without strain. I finished the rest of the 15 rounds in this calm state. That was the turning point for me with pranayama.

It's been well over a year since this story took place. I have to admit, it's sometimes still hard to find the motivation to do a full pranayama practice, and just today it occurred to my why. Pranayama, though "just" breathing exercises, is a mental challenge. Our minds like to be in control, and true pranayama transcends that. Of course our conscious minds don't want to do it! The discipline has to come from a deeper part of us. The part of us that wants to reunite with our Soul.

Today I felt the shift from breath control to life control. As I practiced PRANAyama, control of life force, I forgot my surroundings and drifted in peace. Ohm shanti.

Pranayama "...has nothing in common with the unscientific breathing exercises taught by a number of misguided zealots. Their attempts to forcibly hold breath in the lungs is not only unnatural but decidedly unpleasant" (Sri Sri Paramahansa Yogananda, Autobiography of a Yogi). 

image from Kerala Ayerveda blog; http://ayurvedaprograms.blogspot.com/2010/07/science-of-breath-pranayama.html

Seeing Without Eyes

The most powerful things are unseen. 

LIVING YOUR YOGA: The unseen atom holds tremendous power. There is also power in other unseen things: love, friendship, forgiveness. Today remember to trust the power of the unseen.

I moved on from my daily posts from Lasater's, A Year of Living Your Yoga, but today's coincided so wonderfully with an event that occurred this afternoon, I wanted to share.

This afternoon, after the lunchtime Yoga Nidra class, I packed up my belongings as usual to go for lunch. I put my backpack over my shoulder, turned of the light, locked the door, and closed it behind me. Then I realized my keys were inside. I knew I should just call the property manager to see if he could meet me with his spare key, but I decided to try getting in on my own first. I will save you the details, but suffice it to say I would make a terrible thief. As I was trying to move the latch with a hair clip one of my neighbors came by. Before I knew it, she and her coworker had joined in my effort. We had just pulled out the hammer to try to disassemble the hinges when the property manager arrived. We all laughed and the property manager opened the door for me. My keys were right where I left them. As I locked the door behind me a second time I was struck by one of those powerful unseen things - spontaneous camaraderie. I barely know the women who came to my aid today, but they were almost more intent on getting inside the room than I was! It was a beautiful illustration of the relationships we have the potential to form with every single person we encounter.

Just a little fun - do you see an old woman or a young woman?

Utthita Trikonasana

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana

Technique:

1. Stand in Tadasana
2. Jump or step both feet approximately 3 feet apart
3. Keeping hips squared, rotate the right foot 90 degrees, pointing toes directly to the side
4. Inhale; raise both arms to shoulder level, parallel to the floor
5. Exhale; stretch the body to the right, bending at the hip. Place the right hand on the shin or grip the big toe.
6. Extend the left arm towards the ceiling, rotate the neck, gazing up at the left hand.
7. Hold for 5 breaths
8. Turn head back to front
9. Inhale; bring the body upright
10. Exhale; lower both arms to side, jump or step feet together to Tadasana
11. Repeat on left side

Main Points:

• Body in a single plane
• Chest open
• Hips open
• Weight even on both feet
• Dristi on the upper hand

The most important point to remember in Utthita Trikonasana is to keep the body in a single plane! The most common problems with this pose revolve around this one concept. All of the "wrong" photos have both mistakes in them, one is just a bit more easily seen from each angle.

Problem No. 1 - Hips turned in

Extended Triangle Pose places a strong stretch along the entire length of the side-body. Often we will try to reach farther towards the mat than our current flexibility allows. To compensate, our hips rotate inward. Practicing against a wall is a great way to work on maintaining alignment.

Hip turned in = WRONG

Hip opened out = RIGHT!

Practice against wall

Problem No. 2 - Shoulders turned in, chest caved in

Scapulae should be together and down! Sound familiar? Think about extending the wrists away from each other. This will help with your extension and expansion across the chest and upper back.

Shoulder/Chest in = WRONG

Shoulder/Chest open = RIGHT!

Don't worry about getting your hand all the way to floor in the beginning. Practicing proper alignment is key. If you keep working on performing it correctly, the full pose will come on its own!

Beginners Variation - Hand to Shin

Effects:

Utthita Trikonasana tones the muscles of the legs and relieves stiffness in the legs and hips. This pose relieves backaches and neck sprains. It also strengthens the ankles and improves flexibility in the hips.

Contraindications:

Sciatica, recent or chronic hip injury

Bhujangasana

Today's highlight pose is Bhujangasana, Cobra Pose. With the number of hours many people spend in front of a computer it's no wonder this simple back bending pose is a favorite among many. However, the perceived simplicity of this pose makes it prone to several common errors.

Bhujangasana

Here's what Bhujangasana should look like:

• Gradual and even curvature of the spine
• Elbows are by the body
• Shoulders are down, away from the ears
• Chest is open
• Legs are active
• Dristi (focus point) at the third eye

Technique:

1. Lie on the floor face down. Extend the legs, keeping the feet together. Keep the knees straight and the toes pointed.
2. Place the palms below the shoulders, elbows close to the body.
3. Inhale, lift the head, articulating through the neck.
4. Extend the elbows, use the arms as an aid to stretch the spine further, lift the ribs and lower abdomen off the mat.

Most of the errors made in this pose are interrelated. I'm going to break them down individually for explanation purposes, but it's very rare to see just one of these problems.

Problem No. 1 - Elbows are sticking out

Elbows Out

This issue is typically the result of using your arms to push your torso up in the style of push-ups we all had to do in high school gym class. Bhujangasana is a strong pose designed to strengthen the back and core as well as improve flexibility of the spine. Although some weight will be on the arms, movement into and out of the pose is controlled by the muscles of the back. Remembering to keep your elbows tucked into your sides will help isolate these muscles, but a conscious effort will still be necessary to transfer some of the work to your back instead of your arms.

Problem No. 2 - Shoulders are internally rotated

Shoulders internally rotated, scapulae elevated/protracted

Keeping your shoulders externally rotated and your scapulae retracted and depressed (shoulder blades together and down) is a common theme in yoga! You may recognize this one from the discussion on Adho Mukha Svanasana. However, it's going to feel a little different since your arms are down in this pose. Try practicing from a seated position:

Internal shoulder rotation

External shoulder rotation

On a physical level, external rotation of the shoulders will open chest; astrally, the action will open your heart chakra.

Problem No. 3 - All the arch is in the lumbar spine (lower back)

Lumbar spine only

This is a very common mistake in Bujangasana, mostly because it's much easier to extend our lumbar vertebrae than our thoracic vertebrae due to the curvature of the spine. That and it feels like we're doing a great big back bend! But, the "bend" in the back should be a steady curve throughout the entire spine. Articulating the spine when entering and exiting the pose is a good way to ensure the cervical and thoracic spine aren't being neglected. Don't be discouraged if you need to do a smaller Cobra while your upper back gains flexibility!

Problem No. 4 - Neck is hyperextended

Aka over-correction of problem number 3. Just remember that you want a smooth continuous curve with no pinched areas.

Cervical spine only

Problem No. 5 - Legs are relaxed and inactive

It's easy to forget about your legs when your concentrating on all of the above points. In Bhujangasana your legs should be strong and active. Your knees should be together and your toes pointed.

Inactive legs

Effects:

This pose strengthens the abdominal, and back muscles. Through regular practice, this pose will relocate lightly displaced slipped discs to their original position. Bhujangasana improves flexibility of the spine and relieves backaches as well as symptoms of sciatica. This pose relieves constipation, releases gas trapped in the upper digestive tract, and stimulates the appetite.

Contraindications:

Abdominal complications such as peptic ulcer, hernia, and intestinal tuberculosis.

If anyone has any special requests for poses to feature, please let me know! And disregard the rainy day hair! =)

A Perfect Pose

As I start this new series of featured poses I thought it important to highlight the ultimate goal of all our asanas - connecting our body and mind with our soul. This is best described in the Yoga Sutras of Patanjali.

prayatna saithilya ananta samapattibhyam (II.47)

Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within (the soul) is reached.

The sadhaka can be considered firm in his postures when persevering effort is no longer needed. In this stability, he grasps the physiology of each asana and penetrates within, reaching the minutest parts of the body. Then he gains the art of relaxation, maintaining the firmness and extension of the body and consciousness... In yoga we are on a razor's edge and in asana, perfection must be attained through perseverance, alertness and insight. Without these we remain dull and make no progress... When the sadhaka has reached that state of balance, attention, extension, diffusion and relaxation take place simultaneously in body and intelligence, and they merge in the seat of the soul.

tatah dvandvah anabhighatah (II.48)

From then on, the sadhaka is undisturbed by dualities.

The effect of asana is to put an end to the dualities or differentiation between the body and mind, mind and soul... This is perfection in action and freedom in consciousness.

Reference, Light on the Yoga Sutras of Patanjali, by BKS Iyengar

Adho Mukha Svanasana

I received a request from a faithful follower to post various poses with information about health benefits, techniques, variations, and tips for mastering the poses.  So, I am going to start featuring poses in my blog. Sometimes there may a few days of what I refer to as "feeder poses" that will build to a completed final pose at the end of the week. Today's, however, will be all bundled into one post! Remember, yoga is 99% practice! I strongly recommend finding a good class with a teacher who does full adjustments if you really want to advance in your practice. Even with a mirror you can't see yourself properly, so sometimes you may not realize your form and alignment are off.

Happy Practicing! And let me know if you have any questions!

Adho Mukha Svanasana (Downward Facing Dog)

I remember when I first started yoga I heard my teacher say that Adho Mukha Svanasana was a resting pose. The first thought in my head was, "Yeah, right!! This is the hardest pose we do!" My views on this particular asana may have changed, but I know it remains a challenging and often discouraging pose for many practitioners.

Let's first look at a proper Adho Mukha Svanasana:

• Weight is even on both hands
• Hands are firmly grounded
• Hips are aligned with shoulders and arms
• Legs are fully extended, heels touching the floor
• Tailbone feels like it is extending towards the ceiling
• Dristi (gazing point) is on the navel

Now let's look at some common problems and how to fix them:

Problem No. 1 - Feet are too far from hands

Fortunately, this one is easy to fix. Just step your feet in closer! Nearly all of my students need to step their feet in about 6 inches. Chances are pretty good your feet could come in too! Just don't come in too far! =)

Feet too far away from hands

Not a pose =) Feet too close to hands

Problem No. 2 - Pelvis is tilted posterior

This sounds fancy, but it's simply the difference between sitting up with a straight lower back and hunching over or tucking your tailbone under. The best indication of whether you do this or not is how your back looks in Dandasana:

Posterior Tilt = WRONG

Neutral Straight Spine = RIGHT!

If your hamstrings are too tight to sit with a straight back try rolling your mat to elevate your hips (above)

Problem No. 3 - Shoulders are internally rotated and scapulae are elevated and protracted

Internal shoulder rotation

When your shoulders are internally rotated, your spine won't be straight in downward dog. External rotation  of the shoulders combined with retraction and depression of the scapulae (bringing your shoulder blades together and down) will enable you to push your chest towards the mat, opening your lungs and elongating your spine. This will also help to eliminate the posterior tilt of the pelvis discussed above. To practice this try rotating your shoulders and moving your scapulae while seated:

Internal Rotation with Elevated/Protracted Scapulae

External Rotation with Depressed/Retracted Scapulae

Problem No. 4 - Standing on tiptoes

Tight calves are very common, especially for women who wear high heels. Stretching your calves out against the wall or on a small step will help you gain the flexibility you need to bring your heels to the floor in Adho Mukha Svanasana.

Standing on toes

Calf stretch at wall

Problem No. 5 - Knees are bent

This often goes hand-in-hand with standing on your tiptoes, but is more likely due to tight hamstrings than tight calves (though both may be quite tight). Forward bends are an effective way of stretching the hamstrings when trying to get into a full Downward Dog. Be sure to warm up before stretching and be patient with yourself! It takes time to gain flexibility, but you can do it!

Knees bent (plus tiptoes)

Beginners Paschimottanasana

Effects:

This is in fact a resting pose. Remaining in this pose removes fatigue and brings back lost energy when exhausted. This pose relieves pain and stiffness in the heels and strengthens the ankles. Arthritis pain in the shoulders is relieved by practice of this pose, as well as stiffness in the upper back/shoulder blades. The abdominal muscles are pulled towards the spine and strengthened. As the diaphragm is lifted to the chest cavity, heart rate is slowed. As it is a mild inversion, healthy blood is brought to the trunk without strain on the heart. Blood is also brought to the brain, rejuvenating blood cells and relieving fatigue. (Source - Light on Yoga by B.K.S. Iyengar)

Contraindications:

• Sciatica
• Lower back problems
• Carpal Tunnel Syndrome

As with any pose, it just takes time and practice! Before long your Crooked Puppy will look like a real Downward Dog!

Fruitless Fruit

As I waited in the studio this weekend to see if any students would come (they did!!) I picked up B.K.S. Iyengar's book, Light on Yoga. I was immediately drawn to a translation from the Bhagavad Gita:

Work alone is your privilege, never the fruits thereof. Never let the fruits of action be your motive; and never cease to work. Work in the name of the Lord, abandoning selfish desires. Be not affected by success or failure. This equipoise is called Yoga.

Setting the book back down, I closed my eyes and really focused on those words. In a state near pratyahara, I found peace in the knowledge that I was there to serve as a teacher and truly wasn't motivated by a desire to make money. As I brought my focus back to the room my door opened and in walked my first paying student! It was a humbling experience to say the least!

The entire weekend was a great success, both fiscally and spiritually!

Opening Day!

Today was opening day at Agility Flow! I am happy to report that it was a great success!

I want to thank you all for your support along this journey. If you know anyone in the Bath area, send them my way! 

Just Be

We spend most of our time doing instead of being.

LIVING YOUR YOGA: Our culture honors accomplishment and action over being. Make sure you spend some time just being today. Find some time to hang out on the back porch, either literally or figuratively, and enjoy life.

Today was a busy day for me. My new floor for the studio came in! Which meant I had some serious work to do so it would be put together for tomorrow's opening. While I did spend a lot of time "doing" today I was struck (somewhere around the third row) that this is really happening. I am really opening a yoga studio. Tomorrow! In that moment I was being! I took a break from installation and enjoyed the feeling. I am so excited for everything to start up and this exercise was a great reminder to focus on the now.

Putting in the last square of my new floor!!!

Taking Refuge

The yoga mat is my refuge.

LIVING YOUR YOGA: What can I do today to make my yoga mat a place of deep refuge? Do I need to change its location or change the attitude that I bring to it?

Since I first started taking yoga classes, I've heard teachers describe your mat as a sacred place - an escape from the outside world. What I like about today's exercise is that it addresses what you bring to your mat, not just the mat itself.  Everything around you absorbs your energy. If you approach your practice each day with the intention of listening to your body and caring for yourself, your environment (including your mat) will absorb that energy and soon will help you reach that state by transferring that energy back to you. On the other hand, if you approach your practice each day in a negative mindset about yourself or your asanas, it will affect your future practices as that energy is reflected. You must consciously allow your mat and your space to bring you peace, and from that you will pass peace onto your environment.

Scaredy Cat

Fear is never about the present moment.

LIVING YOUR YOGA: When one is in a truly life-threatening situation, there is often a sense of calmness more than anything. Today when you feel afraid, notice if you are truly present, and if not, then take a breath and drop down into your belly and in to this moment.

I have to admit, this one didn't do much for me today. I was going around to local businesses introducing myself and letting people know my studio is opening Friday and I was terrified. Yep, that's right. Terrified in bold. I was so far out of my comfort zone there were solar systems separating me from my happy place. I can't pin down exactly what I was nervous about, but it was very real and didn't go away when I brought my focus to my belly and to the moment.

However! I am still a firm believer that everything happens for a reason, and I think there is a reason why today's exercise came when it did and why I had trouble with it. Perhaps I was simply too distracted by the task at hand to truly focus on the moment and separate from my emotions? I don't know. But, I have more places to visit tomorrow and I'm going to try it again! Hopefully I have better luck then!

Memory Lane

Just for today, am I going to relive my past or create my present?

LIVING YOUR YOGA: How much time do you spend thinking about what might have been? Right now make a commitment to focus on this day, this asana, this moments. 

Our pasts are made up of infinite memories. Whether we live in these memories, comparing everything we do to them, or live in the present and make new, fresh memories is entirely up to us. The next time you find yourself wallowing in the past, be it in regret or nostalgia, say this to yourself and move forward:

"I am grateful for every person, for every event, for every interaction in my life up to today, for without it I would not be the amazing person I am. I owe it to myself to continue living, continue meeting people, continue having interactions now so I may always continue to grow."

Agility Flow

I am happy to announce that all paperwork has been processed through the State of Maine and I am now officially a Limited Liability Company!

Please visit Agility Flow's website! www.agilityflow.com


You can also "like" us on Facebook!

Fully Absorbed

The state of absorption is halfway to enlightenment.

LIVING YOUR YOGA: Do you remember the absolute absorption you felt as a child when you were playing your favorite game? That level of focus is the first step of being fully realized. Today find something you love and focus on it completely for ten minutes - no judgments, no goals.

...and then read my post Samyama - Meditation Your Way. =)  I hope everyone enjoyed the last day of summer!  Stay tuned for an exciting announcement tomorrow!

Listen to the Moment

What does this moment say?

LIVING YOUR YOGA: When you get on your yoga mat, notice how your practice consists of telling your body what to do. Today when you practice, actively listen to what your body is telling you, and practice from that. 

Enough said. =)


Just a reminder, the postings this month have been from A Year of Living Your Yoga, Daily Practices to Shape Your Life by P.T. Judith Hanson Lasater, Ph.D., with comments by myself. The book is available in print and electronically from Amazon.

And World Peace

Work for peace, but do it from a place of contentment.

LIVING YOUR YOGA: We all want peace, both inner peace and peace in the world. Today chose one act of kindness to self or another, offered from a place of contentment, and you will create peace in that moment. 

Contentment is an evasive state, mostly due to our ever changing desires. This makes today's exercise particularly challenging. How do you know if you are content? A good place to start, when working for peace as mentioned above, is checking your motives. Why do you want to bring peace to a situation? Is it a desire for notoriety? Is it spite for the person you've been quarreling with? Or is it genuine, from a pure desire to spread your peacefulness to those around you?  If you find your motives less than admirable, turn the focus on yourself and learn to detach from that desire.

Monsters Under the Bed

Which do you want: the pain of staying where you are, or the pain of growth?

LIVING YOUR YOGA: We all want to avoid pain. But to be alive is to have pain of some kind. Some of this pain is self-created. Sit quietly today and consider an important choice you need to make. Ask yourself which pain you want - the pain of moving through your challenge, or the pain of avoiding it. 

If you've been following my blog for several months you've read about some emotional pain I've recently faced (see The Voices In My Head for an example). These were emotions that I had been suppressing because I feared the pain of experiencing them. Although at the time I thought I was "transcending" them, in an attempt to adhere to the Yoga Sutra's concept of detachment, in reality I was perhaps more affected by them than I would I have been had I just let them flow through me. To me, today's Living Your Yoga is about getting out from under the covers and actually looking at the monster under your bed. It's probably just the cat.

"How much pain they have cost us, the evils which have never happened." - Thomas Jefferson

Indulgence

The body is as holy as the spirit. 

LIVING YOUR YOGA: Seeing the body and spirit as separate is a way of denigrating the temple that houses a treasure. Today choose to do something that nurtures your body in a way that you enjoy.

I found myself in a funk today. All I wanted to do was sit on the couch and wallow in my crankiness. Fortunately, I have some incredible people in my life watching out for me who advised I go outside and lay in the sun. I went to the park next to my apartment and did just that. After about 10 minutes, I literally felt like a different person. I wonder why we consider it so indulgent to nurture ourselves like this. I don't hesitate to brush my teeth, or shower, or do my asanas, so why should I stop myself from taking care of my body in more "luxurious" ways? I am loving today's Living Your Yoga.

Let Go

Letting go means realizing you weren't in charge anyway.

LIVING YOUR YOGA: We often worry about so many things, most of them beyond our control. Just today, let go whenever you can by embracing the understanding that you are not in charge of the world.

In comment I will simply supply one of my favorite quotes of all time. "If you want to make God laugh, tell him about your plans." - Woody Allen.

My Exotic Living Room

Because I am so rarely there, the most exotic place on Earth is where I am right now.

LIVING YOUR YOGA: Where are you? Are you here right now? Close your eyes and listen. Then open them and look around. Whenever you can today, remember to be where you are. 

Usually during Savasana at the end of practice I allow my mind to travel as far away as it likes as a reward for the focus it held during asanas. Today, however, I reigned it in and tried to stay in the moment. I was pleasantly surprised to find this technique even more relaxing. The thing is, when I let my mind wander it likes to visit places of concern; like the pile of bills on my counter, instead of, say, a white sandy beach in the middle of nowhere. Feeling the floor behind my back, the little bit of sun hitting my legs through the window, hearing the occasional creak of the house adjusting in the wind, simply being part of the scene, occupied my mind just enough to allow it to rest. I truly enjoyed the stillness I experienced in that moment. It takes a lot of work to tame my daydreaming mind, but little steps like this Living Your Yoga assure me that it is well worth the effort.

Enjoy Yourself

The secret to living well is never to do as much as you can.

LIVING YOUR YOGA: Many of us measure our self-worth by how much we get accomplished each day. Consider this: our worth is not based on accomplishment but on our existence as a whole human being. Today resolve to do 10 percent less and enjoy yourself more. 

Confession - I didn't specifically do this today. Confession - I've been doing this for the past 10 months and it's been amazing!  In fact, doing less is how this blog began (Do Nothing). I've been very busy getting things ready for my studio, but even with a busy schedule it's important to take time out for what really matters. I remember hearing someone comment once about what they wanted their tombstone to say. Maybe, "She loved and was loved", or "She lived fully", but certainly not "She completed her checklist", or "She worked 20 hours a day", or "wait... who?" This exercise isn't about being lazy; it's about cutting out what isn't essential so you can really live your life to the fullest. Enjoy who you are, not what you accomplish!

"Enjoy yourself. It's later than you think."

Peaceful Agitation

Trying to be calm creates agitation; instead start with being present with your agitation. 

LIVING YOUR YOGA: The residue of effort is agitation, not calmness. Today on your yoga mat, find the calmness behind the agitation your thoughts create during asana. Attach yourself to this calmness.

How many times have you lain in bed, wide awake, telling yourself to relax and go to sleep? The more you try to relax the more you end up tossing and turning. We are all very aware of the agitation that results from this scenario. Now, there are many things people recommend doing when you can't fall asleep, but try doing this Living Your Yoga next time it happens to you. As soon as you start feeling that agitation of not being able to fall asleep, STOP. Stop everything. Close your eyes, close your ears, stop breathing. Concentrate only on that feeling of agitation. Observe it as it peaks and watch as it slowly begins to ebb. Keep your concentration on the agitation as it gets smaller and smaller and smaller, like a car driving off into the distance. What you will be left with is serenity. Don't focus on this new feeling of peace. Instead, keep your eyes on the horizon, watching the agitation completely disappear.

Six Degrees of Kevin Bacon

Wisdom is understanding the connection of all things; enlightenment is being that connection.

LIVING YOUR YOGA: Look at a shirt in your closet. Have you even thought about how many people contributed to it hanging there? The shirt has in it the soil that grew the cotton, the sun and rain that nourished it, the people who picked it, those who spun it, those who wove it, and so much more. Before you put it on, offer silent gratitude for how we are all connected. 

In one of his speeches at TED, Sir Ken Robinson reminds us that it's difficult to identify the things we take for granted because, well, we take them for granted. This practice of acknowledging everything and every person that goes into something as simple as a shirt is a great way of evaluating what we overlook daily. Once you start appreciating where these simple items are coming from, you will start to see the impact you make on the world. What objects, what thoughts, what ideas, are you connected to? How can you improve your interactions with others to create a more positive connection, both for yourself and for them?

"Great minds talk about ideas, average minds discuss events, small minds discuss people."

Bananas

God has given us a delicious banana, and we are eating the peel.

LIVING YOUR YOGA: Sit quietly and notice how many of your thoughts are about things that are truly unimportant in the scope of a whole life. Inhale, and as you exhale, focus on the gifts of life and the presence of someone to love. Then continue your day with a lighter heart.

I like to take this one step further and sit quietly in a busy place listening to the meaningless things people complain about. It's a great reality check.

Simplicity

Simplicity carried to extreme is elegance.

LIVING YOUR YOGA: Choose an ordinary task, such as cutting an orange. Collect your tools and begin. Focus simply on one hand holding the orange, the movement of the knife through the fruit's skin, the sound as the knife strikes the chopping board. Notice the sunny brilliance of the orange flesh. Gather the pieces and put them in a bowl. Eat and taste.

This Living Your Yoga reaches into the core of what yoga is all about - existing in the present. I've been working on this since I started teacher training, so today's exercise wasn't exactly earth-shattering for me. However, with the pace I've been running at to get things ready for the studio it was nice to take a step back and stop thinking about anything aside from the task at hand. My "ordinary task" was ironing my shirt. And, I have to admit, that was the most pleasant ironing experience I can recall having. Ironing usually takes me back to my days at MMA as a Midshipman Under Guidance - ick.

All in all, I would highly recommend everyone try this one, preferably daily!

Tense Shoulders, Tense Mind

Tension is your body's response to the past.

LIVING YOUR YOGA: Close your eyes and notice where you are holding tension in your body. This holding is related to your thoughts from the past. Find time today to lie in Savasana (Basic Relaxation Pose); supporting your head and under your knees, covering your eyes. Consciously observe your tension for fifteen minutes. Watch it melt away.

Today's Living Your Yoga was a good one for me. In the midst of getting my studio open I have noticed a dramatic increase of tension in my body. I've attributed it all to healthy stress as I embark on this foreign endeavor. But today's lesson reminded me that there could be a deeper cause of my tight shoulders. In addition to the seemingly infinite checklist of things I need to do before I open my doors, I am also faced with the fear of failure (despite all my efforts to ignore it!). I think this is a perfectly normal fear and I'm not concerned about it because I'm not letting it stop me from reaching for my dreams. However, it was good to address it today and take the time to acknowledge it and live within that emotion for 15 minutes. I am honestly feeling more optimistic after this exercise!

I hope everyone has had a great Labor Day Weekend!

Seeking Inspiration

Hello Everyone,

First off, thank you for sticking with me - I've been moving ahead with my business plans which has taken a toll on available creative energy to write my blog! So, for the time being, I've decided to do a little project to *hopefully* inspire some writing. Last winter I purchased a great book, A Year of Living Your Yoga, Daily Practices to Shape Your Life by P.T. Judith Hanson Lasater, Ph.D.

Judith Hanson Lasater has been teaching an annual yoga retreat at Feathered Pipe Ranch, in Helena, Montana, for 28 years. When she learned that one of her students was collecting Lasater’s thoughts — which she called “Judith’s aphorisms” — Lasater decided to collect them in this book. Featuring one thought for each day of the year, along with a suggested practice, these brief, powerful insights reflect the author’s knowledge of classic yoga philosophy and years of experience. Humorous, inspiring, and surprisingly down-to-earth, they guide seekers both on and off the yoga mat. These aphorisms address love, asana, fear, trust, expectations, pranayama, suffering, laughter, presence, the Yoga Sutra, and much more. They emphasize the experience of being present to one's self and to life’s ups and downs — day by day, breath by breath, moment by moment. A Year of Living Your Yoga is a gentle invitation to readers to know themselves on a deeper level.

Until I get my studio open, I am going to follow this book and use my blog to discuss my experience. I'm hoping this will help me in two ways: 1) it will give me something to write about! 2) it will help me stay grounded while my world succumbs to the whirlwind of starting a new business!

It would be wonderful if anyone else out there wants to join in! The book is available in print as well as electronically from Amazon!