I found the photos, but I had to ask my “wusband” for a copy of them on disk and dig into my dusty storage unit to find the printed copies. This was before my meeting with Dove, after I sent in my grant proposal to Lululemon, and while I was training two new amazing yogini-support-goddesses, and booking three events for Girls Elevate. Oh, and of course there’s the lovely mini-goddesses who had signing recitals, band concerts, math issues, drama issues, boy issues, and are gearing up for summer like middle-school kids do.
I feel like I’m hitting it all out of the park! Well, maybe a few times I’ve had to stop at first or second base, but at least I’m hitting it and not striking out. And those stops were potent and powerful and very necessary. Because that’s what I used to do, not even try, pretend to be sick or ill-equipped, or skip to home plate without touching a foot on first, second or third.
I would hide my truth behind perfection. I was living in a world that was riddled in a perceived sense of safety and stability. And you know what that felt like? Prison.
I have TRUTH – FREEDOM – LOVE tattooed on my arm. I got that tattoo exactly one year after I divorced and exactly two days before I picked up my life and moved to California.
Here is what I have learned about truth.
It’s not just about telling the truth, it’s about knowing the truth. And you can’t possibly know your truth when you’re wrapped up in everyone else’s drama. It’s just not possible.
It’s not about speaking your truth, it’s about living it and owning it. And just in case you aren’t aware, the truth isn’t always pretty. Nope … it can be wrapped up in addiction, fear, guilt and resentment.
It’s not just about knowing your truth, it’s about feeling it from the inside out. And truth isn’t some superficial, cordial, obligatory post on Facebook either. Truth is felt in your gut and it spills out of you silently sometimes because it just needs to be acknowledged by you and you alone.
Oh and it’s not just about living it and owning it either, it’s about sharing it from a place of humility that heals others and yourself in the process. This is why I love yoga and why I’m full vested in Girls Elevate along with raising my two daughters consciously.
Because you see, in my past there was abuse, and drugs, and too much unconscious sex and not enough empowerment. Because there was fear, guilt, and shame. And I’m not the only one experiencing this wake up call either; I witness many of you with the same story as my own. And this isn’t a pity party, this is a coming out party.
Here’s what I say: enough of the blame, the pointing fingers, the bullshit; none of that matters. Not one single bit.
Own your truth and know that it’s ever evolving – you know what that means?
That your truth now, in this moment, is most likely different than the truth of say, your adolescent self. I know mine is. But the question to ask is: how long do you hold onto that old truth and live it as your now? Using it as an excuse not to shine your light or God forbid, perhaps help others find theirs
I’ll repeat what my teacher Seane Corn said to me (and to a class of about 100 others) in 2009 that shook me to my core:
How dare you live a life that is mediocre. How dare you know how beautiful you are and not share that gift. How dare you use any excuse to not live your dream. How dare you.
Your truth … your light … your gift … is sitting there, wanting to be metabolized into manifest form. Meaning it wants to be birthed in this life. And it’s your job to own it!
If you’re watering it down in fear, not listening to it because you can’t hear it, not expressing it because you are afraid to fail, the time is now to stop doing that and get on the ledge and live it.
I know it’s scary but my credo is: better to have tried and failed than to never have tried at all – that is a life of regret, not trying. And you wanna know what? I’m ready to live an up-leveled version of my truth – again. Because there’s no place to go but up, all the time… to infinity and beyond!
The cool thing is, your truth is always evolving, always. So whatever you are experiencing now can be lived or changed. And the absolute best thing about it is, you get to drive.
By Dana Damara
“My passion on the mat is proper alignment, powerful breath and effortless flow so you feel that off your mat. Your practice becomes sacred space where you arrive to find more meaning, depth, authenticity and integrity in your life."
- Dana Damara: mother, author, yoga instructor, speaker and yogini. Visit DanaDamara.com for more inspiration from Dana.
Click here to download or stream one of Dana's YogaDownload classes!
In my previous post, cleverly titled Shoulder Edition, Part 1, I covered the shoulder structure. Building on that, we will delve into the details of the glenoid socket and labrum. By the way, the labrum is in the shoulder and hip, if you are thought it was a part exclusive to females, you are going to need some remedial anatomy work, and that’s a whole other post.
The glenoid socket is rimmed with a fibrous tissue called the labrum. Injury to the labrum can happen either through trauma or repetitive action. Common occurrences include falling on an outstretched arm, a sudden pull when trying lift a heavy object or a violent overhead reach. Sound familiar? If a labrum tear is diagnosed, anti-inflammatory drugs are usually prescribed and surgery may be necessary.
Once a labrum tear is healed enough that the person is cleared for activity, yoga can be helpful to regain mobility in the shoulder joint. Certain poses can strengthen and condition the rotator cuff muscles which support the shoulder structure. Finally, by increasing the circulation to the area, the labrum and other connective tissue is conditioned and will hopefully develop more elasticity and tone.
Here are a couple of examples. First, assuming the inflammation has passed and the joint pain has subsided, we need to re-determine the right alignment of the shoulder, to do that try Extended Mountain pose (also called Upward Salute). This may seem like simply reaching your arms in the air, but there is more to it than that.
Extended Mountain Pose or Upward Salute Stand with your hands by your side, turn your palms up rotating your thumbs back, then sweep the arms up overhead. Once up there, allow your shoulders to sink down away from your ears and slightly back, then notice how your shoulder feels in this proper alignment. You may be surprised how difficult this is to hold properly. Hold for 3-5 long breaths, then lower arms and repeat 2 more times.
Next for flexibility, try Reverse Tabletop (or Upward Plank). This pose will stretch and strengthen the pectoral attachments at the front of the shoulder. I prefer Reverse Tabletop, but many people like Upward Plank. They accomplish the same stretch, choose the one you like.
Reverse Tabletop or Upward Plank. For Reverse Tabletop, sit on the ground with your hands several inches behind the hips, fingers pointed toward your feet. Place your feet on the floor, at least a foot from your butt. Lift your hips until your torso and thighs are parallel with the floor, adjust your feet as necessary. Press your shoulder blades against your back to lift your chest, allow your head to fall back as far as you can without compressing your neck.
Upward Plank is simply Reverse Tabletop with straight legs, flattening the soles of the feet, reaching toes for the floor. There is more leverage at play in Upward Plank, which can make it more intense. Hold for 3-5 breaths, sit back on the floor, rest, then repeat one more time.
Finally, let’s work on strengthening the back rotator cuff muscles, which are usually the weak sister of that group of muscles. We will do this in a reclined pose called Supine Spinal Twist.
Supine Spinal Twist Lie on your back with your knees lifted directly over your hips. Extend the arms out palms facing up, pressing the forearms firmly into the floor, activating the backs of the shoulders. If this is too painful, try the cactus arm version with a 90 degree bend in the arms, pressing elbows firmly on the floor.
Now, allow your knees to drop to one side. Adjust the knees so that BOTH shoulders stay fully anchored on the floor. That means you are going to have to adjust the height of the knees and probably the degree of bend as well. Gently press the upper back into the floor forcing the rear rotator cuff muscles to contract. Hold for about 1 minute on each side.
These are a few more of the many yoga poses that can help with shoulder issues. In the final installment of this series, I will put together a short sequence you can do everyday to help relieve shoulder pain and condition the shoulder for better performance.
By Tara Kestner
Previously published on Next Level Yoga's Blog
Tara Kestner is a registered yoga instructor who specializes in working with athletes of all levels. She designs programs based on specific sport requirements and challenges. Utilizing the principle that strength plus flexibility equals power, her classes give athletes the tools they need to enhance their performance. Tara is the owner of Next Level Yoga, Ltd., in Toledo, Ohio.
As a mom of two young ones, I’ve been wanting one of these frozen treat makers for awhile. And since we’re kicking off summer this week, it seemed like a no brainer to finally make the purchase. Needless to say, my boys are pretty pumped!
Although you can make ice cream, sorbet or gelato with your high speed blender, running it through the ice cream maker after you’ve blended the ingredients together can give it a smoother texture.
Tart and refreshing, the hint of basil in this recipe is an unexpected surprise sure to keep you satisfied.
I see a lot of fun variations in my future with this recipe – strawberry and mint, blueberry and lavender, peaches and thyme, mango and cilantro. The possibilities are endless.
Enjoy and have fun! And be sure to leave me a comment below and let me know what variations you come up with.
With gelato love,
Raspberry Basil Gelato
Yield: 4 servings
Ingredients:
½ cup cashews, soaked for at least 2 hours and then drained 3 cups frozen raspberries 1 cup coconut milk ¼ cup honey 1 TB freshly squeezed lime juice Small handful of basil, about ½ cup
Instructions: In a high speed blender, blend cashews, raspberries, coconut milk, honey, lime juice and basil until smooth. Using the tamper, blend on high until mixture is smooth and creamy. Be careful not to overblend.
Option to pour mixture into your ice cream maker (the Magic Bullet Dessert Bullet is a good one) and follow the manufacturer’s instructions.
Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit their website.
After you make this yummy recipe try a healing yoga class with Jo or Jules:
Conscious Cleanse Detox Flow - Jo Schaalman
Heart Opening Forrest Yoga Flow - Jo Schaalman
Traditional Hot Yoga - Julie Peláez
Historical Development Asana hasn’t always been asana as we know it. Richard Rosen explains:
"Asana literally means “seat” or “stool,” derived from the verb as, “to sit.” It’s really a relic of distant past (at least twenty-five hundred years ago) when an asana wasn’t a pose at all but a platform or “steady seat” (sthiram asanam) where the yogi sat to meditate (Rosen, p. 69).
Rosen goes on to detail the different traditions of asana as meditative seat, sometimes involving tiger skins, as instructed in the Bhagavad Gita, the Yoga Sutras of Patanjali, and the Yoga Upanishads and how the physical and psychological principles of alignment for this type of asana eventually influenced modern teachers’ approach to alignment in postural yoga (in particular the upright spine, and balance of effort and ease) and the types of poses we practice today, which are quite different than the past."
Georg Feurstein, in The Yoga Tradition, references the deviation from the historical definition of asana by explaining that for Patanjali, Posture is essentially the immobilization of the body. The profusion of postures for therapeutic purposes belongs to a later phase in the history of Yoga” (Feuerstein, The Yoga Tradition, p. 248). There is an interesting, if confusing history of hatha yoga and the potential development of our modern poses out of that realm, but I feel the yoga practice I teach and practice is more modern than ancient (you won’t see me instructing people to swallow rags), so I’m interested in contemporary viewpoints while recognising there is much more to explore.
Asana, as we now practice it, must be regarded through a partially modern lens to make sense of it, as its definition has expanded and through the process lost some of its clarity of language. Rosen writes that “asana now steps fully into its second role… it can be a seat for the meditating yogi; it can be a preparation for that seat; or it can serve both functions, blurring the line between meditative and physical asanas… (Rosen, p. 75).
Body Focus Perhaps the easiest to comprehend is asana as a tool for physical therapy, be it strengthening, stretching, or otherwise restoring healthy bodily function. Rosen explains that the “therapeutic value [of asana], is, like the importance of alignment, widely accepted today” (Rosen, p. 75)
Timothy McCall, M.D., is perhaps the most practically minded in this idea of physical body therapeutics through asana, exploring yoga broadly as “systematic technology to improve the body, understand the mind, and free the spirit” (McCall, p. 7) and build “flexibility, strength, and balance in every area of the body” (McCall, p. 14) He goes on in the following pages to explore forty practical benefits of asana practice from anxiety relief to prevention of heart disease (McCall, pp. 30-45). If you spend some time with McCall and his well-cited claims, you’ll see that of course yoga asana is a powerful tool to affect the physical body and its variety of ailments, but there’s something more, isn’t there? For the record, McCall thinks so too.
Mind-Body
Asana is seen by some as an opportunity to practice mindfulness or meditation in a practical and physical sphere and ultimately bridging the gap between body and mind. I always recall one of my early teachers describing her mat as a laboratory in which she could explore certain elements of her life in a safe place. My teacher, Jason Crandell, has influenced me heavily in this sphere, often saying “My orientation has shifted from using my body to do asanas to using asanas to understand my body—and, by corollary, using my body to understand my mind, my moods, my conditioning, my—well—everything“ (Crandell).
For Iyengar the “real importance” of asana is their ability to “train and discipline the mind” (Iyengar, pp 40-41) and similarly for Desikachar it is to “unify” the body, breath and mind (Desikachar, p. 17).
Donna Farhi further defines this unification:
What distinguishes an asana from a stretch or callisthenic exercise is that in asana practice we focus our mind’s attention completely in the body so that we can move as a unified whole and so we can perceive what the body has to tell us. We don’t do something to the body, we become the body… So asana practice is a reunion between the usually separated body-mind…This down-to-earth, flesh-and-bones practice is simply one of the most direct ways to meet yourself…It’s important, therefore, not to make the mistake of thinking that the perfection of the yoga asanas is the goal, or that you’ll be good at yoga only once you’ve mastered the more difficult postures. The asanas are useful maps to explore yourself, but they are not the territory. The goal of asana practice is to live in your body and to learn to perceive clearly through it. (Farhi, p17).
The idea of asana as map is echoed in Erich Schiffmann, in that we can use poses as maps and tools to “deliberate explore [ourselves]” (Schiffmann, p. 38). Similarly, Leslie Kaminoff sees an asana as a “container for an experience” that ultimately reflects and informs on how we live the full extent of our lives off the mat.
Each asana is a whole-body practice where we can witness how things arise, how they are sustained, and how they dissolve or are transformed. We can see how we are affected by the experience of moving into the pose, being in the pose, and moving out of the pose, and how that might affect other places in our lives where we meet change (Kaminoff & Matthews, p. 65).
Movement of Energy
In early Hatha yoga, asana was included as part of many processes used to stabilize energetic flow and purify the body (Feuerstein, The Yoga Tradition, 2008, p. 390). This harnessing and movement of energy is still a large component of modern postural yoga and takes us rather boldly out of the steady ground of Western medicine and psychology and into the potentially shifting sands of subtle energetics.
For Erich Schiffmann, asana “allow[s] new energy to flush through you, nourishing undernourished areas, soothing chronic pain, and improving energy flow throughout the whole of you – revitalizing you.” (Schiffmann, p. 38). Iyengar describes that in the execution of asana, a yogi will feel “in the beating of his pulse and the rhythm of his respiration…the flow of the seasons and the throbbing of universal life. His body is a temple which houses the Divine Spark” (Iyengar, pp. 40-41).
Donna Farhi explains that the yoga asanas, “while appearing relatively static compared to other movements, are actually still dances swirling with internal motion. The form of each asana acts as a container for these subtle yet powerful internal movements. The untrained eye sees no visible movement, but on further investigation, an asana practiced in this vital way is easy to distinguish” (Farhi, p.24).
By an expanded definition, a yoga asana can be a vehicle for feeling and releasing subtle energies throughout the body and spirit.
Discovering the Divine
Expanding on the exploration of energetics, and learning from it, asana can be further defined as a tool to explore the physical body to better understand the mind, spirit and the Divine, furthering the Tantric idea that “as above, so below.” Feurstein, speaking of Tantra broadly, explains “when we truly understand the body, we discover that it is the world, which in essence is divine” (Feuerstein, 1998, p. 53). Practicing postures that embody different animals, gods and goddesses, great sages, states of energy, and openness of heart, we physicalize and in some ways concretize the abstractions of a spiritual quest.
Iyengar movingly describes this journey through the universal earth-bound experience to the Divine.
Whilst performing asanas the yogi’s body assumes many forms resembling a variety of creatures. His mind is trained not to despise any creature, for he knows that throughout the whole gamut of creation, from the lowliest insect to the most perfect sage, there breathes the same Universal Spirit, which assumes innumerable forms. He knows that the highest form is that of the Formless. He finds unity in universality. True asana is that in which the thought of Brahman flows effortlessly and incessantly through the mind of the sadhaka (Iyengar, p. 42) This movement through a diversity of asanas, Donna Farhi writes, expands our consciousness “so that regardless of the situation or form we find ourselves in, we can remain ‘comfortably seated’ in our center. Intrinsic to this practice is the uncompromising belief that every aspect of the body is pervaded by consciousness. Asana practice is a way to develop this interior awareness” (Farhi, pp 16-17).
For Seane Corn, asana practice becomes a form of spiritual communion she terms “body prayer.”
In our culture, we’re so physically oriented. We like the five-sense reality. We feel safe with it. When we use our bodies as an expression of prayer, it gets our minds very, very quiet. Traditional prayer is much more mind-spirit oriented. Is body prayer better? No, it’s just a different expression of it. A more activated version, just like when you see T’ai Chi or someone who’s really dancing. There is such a connection with the natural realm, in the way things move — your heart beating and the blood flowing through your veins. How more connected can you get to spirit than in your own humanity and your own body? (Cameron & Corn)
So, what is it?
Ultimately, asana is whatever you experience. You simply have to be open to its potential power and variety. If you practice long enough, you will potentially feel components of all of the above but there is no need to decide that asana must ever be strictly defined.
By Adam Hocke
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at adamhocke.com
Works Cited
Cameron, M. J., & Corn, S. (n.d.). Finding Spirit: Q&A with Seane Corn. Retrieved May 2015, 13, from GaiamLife: http://life.gaiam.com/article/finding-spirit-qa-body-prayer-diva
Crandell, J. (2013, May 17). Teachasana Interview with Jason Crandell. Retrieved May 13, 2015, from Teachasana.com: http://www.teachasana.com/teachasana-interview-with-jason-crandell/
Desikachar, T. (1995). The Heart of Yoga. Rochester, Vermont: Inner Traditions International.
Farhi, D. (2000). Yoga Mind, Body & Spirit. Dublin: Newleaf.
Feuerstein, G. (1998). Tantra: The Path of Ecstasy. London: Shambhala.
Feuerstein, G. (2008). The Yoga Tradition (3rd Edition ed.). Prescott, Arizona: Hohm Press.
Iyengar, B. (1979). Light on Yoga. New York: Schocken Books.
Kaminoff, L., & Matthews, A. (2012). Yoga Anatomy (2nd Edition ed.). Champaign, Illinois: Human Kinetics.
McCall, T. M. (2007). Yoga as Medicine. New York: Bantam.
Rosen, R. (2012). Original Yoga: Rediscovering Traditional Practices of Hatha Yoga. London: Shambhala.
Schiffmann, E. (1996). Yoga: The Spirit and Practice of Moving into Stillness. New York: Pocket Books.
What you will need
Get Cooking! Fill a sauce pan with water. Place a smaller sauce pan on top (or use a double boiler, but you do not need a double boiler). Fill the pan on top with 5 oz of chocolate (that is equivalent to about 1/2 bag of chocolate chips). I added a small amount of ghee to my chocolate to make it creamier -- after all, I am in love with the country of france and all of the real butter, heavy cream and deliciousness that the french cook with.
THAT'S ALL!
For those who do not use recipes (like me -- ha!)
GET CREATIVE....
Add coconut oil, honey, or coconut flakes to one layer of the chocolate.
Don't like nut butter? Or, allergic to nuts? Melt chocolate and add mint essential oil, mint extract, chopped mint leaves and even dried fruit to the chocolate and freeze.
Wrap each nut butter cup in parchment paper and give as gifts or eat them all yourself.
Add a nut butter cup to ice cream.
By Meredith Cameron
Learning that she and we are more capable than we give ourselves credit for, Meredith Cameron creates space for students to reach out, dig deeper, and not take themselves too seriously. Yoga and traveling are two life loves that seem to go hand and hand. Follow Meredith around the world with her workshops and retreats - 500+ hour CYT. To find out more about Meredith visit www.mcameronyoga.com
We are perfect We are better than anyone else We have achieved something in our life No; actually up-leveling means that now we are more aware
More aware of our thoughts, our actions, our words and more aware of how we function in the world. We are more aware of how we show up in relationship, what we want in life and how to get there. We look outside ourselves and witness the reality and truth of what IS.
Up leveling gets you nowhere in particular, but more awake. And if you’re doing it “right”, you are always offered the opportunity to up-level; whether or not you take that opportunity is entirely up to you.
Up-leveling your vibration is not all that easy. It’s actually quite challenging because it requires letting go of old stuff and moving into what you may LABEL as unfamiliar. It’s actually easier to get snagged by limiting beliefs, old patterns, and the lower vibration of other people in your path, than it is to raise your own vibration. And now with social media, it’s so easy to get distracted by all the publicly announced accomplishments of everyone else than it is to focus on your own stuff.
Raising your vibration requires work, there’s no doubt about it.
I was laughing this week because well, this theme is so resonate with me right now. I was sitting there, going through my task list for the week and amidst the “blog post, social media training/posts, enter emails, update site” was “prepare for meeting with Dove, get processes outlined for assistant, send grant proposal to Lululemon, prepare for meeting with potential business manager, read through proposal from book publisher”. Talk about uncomfortable!
But wait … then, on my other post-it pile there was, “reformat computer, take photos off phone, update and back up phone, complete relocation order for children, and get summer schedule for kids together.” Needless to say I went to Juice Alley, decided to juice this week and ran up and down the Lyon Street steps all week long just to clear my head and heart.
That is up-leveling – having a lot happening at one time and being able to see above it. Noticing the “balls in the air” and recognizing how each one is integral to the other. Becoming extremely aware that something is shifting, noticing that this may have been offered before, but this time, you will do something different to support the elevation. And in all this shifting, you get a bit uncomfortable but you do it anyway.
Because in that uncomfortable space, something does shift. It’s a release of old patterns; it’s a letting go of old beliefs, and it’s a trust that this time will be different because you are different.
We up level our energy when we:
Look at the stillness and locate our distractions Recognize what is holding us back and sit in the un-comfortableness Take care of old “business” or “karma” that weighs us down Acknowledge our greatness and move toward it Embrace the truth that we deserve all the amazingness coming our way Up-leveling, sharing our gifts, learning, growing, letting go and shining anew, is why we’re here.
Use this time of Mercury Retrograde to:
Renew — rethink — realign — reignite — rewire
Shift everything you think you know into an up-leveled version, which means, you may not know what you’re doing but on some level, I promise you do. And when you leave the familiarity with no promise of something bigger or better … you will fall into a flow that is so familiar, you won’t remember what it was like before.
For most people with busy modern lives, it’s hard to stay disciplined and keep making the time for the practice that we know can serve us well.
The Yoga Sutras address the rare exceptions, meaning those people who seem to be able to get up every day at 4, have their kale, and practice 3 hours before working all day (translation and then commentary by T.K.V. Desikachar):
“There will be some who are born in a state of Yoga. They need not practice or discipline themselves.” (1.19) But these are rare persons who cannot be copied and should not be emulated. Indeed some may succumb to worldly influences and lose their superior qualities."
So that leaves the rest of us with some tough choices. For me, they often look like this:
This is where we walk the fine line between keeping a practice that supports and deepens our experience of life and fetishising the practice above all and missing the joy of our phenomenal life. The balance is hard! But this work was never meant to be easy or immediate to figure out.
It is only when the correct practice is followed for a long time, without interruptions and with a quality of positive attitude and eagerness, that it can succeed. (1.14)
There are no easy answers here, but this is why it is so pressing to ask yourself ‘what am I willing to sacrifice?’. Everyone will have a different need for the force of clarity and unification that yoga can bring. You must decide how deep to go. You must decide what to let go of that is preventing you from getting there.
The old Shantideva chestnut speaks volumes here: ‘We who are like senseless children shrink from suffering, but love its causes.’ Often we cling to that which feels good in the short term but either prevents us from going into the depths of possibility the human experience gives us, or causes us suffering in the long term. It’s hard to let go. It’s hard to sacrifice. But that is the work. And eventually the sacrifice becomes no sacrifice at all.
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at http://www.adamhocke.com/
From a very young age, we tend to look outside ourselves for validation, guidance and information. I witness this every day with my two daughters. And as a parent, I know it’s okay to validate and respond with praise but, at the same time, it’s just as important if not MORE important, to allow them to make their own decisions (even though I’m cringing inside), so they can learn to gain that sense of sovereignty.
Turning to outside sources is pertinent for learning, growing and expanding. However, the end result will always be the same and that is that growth is an inside job.
Which can be quite scary if you have any smidgen of self-doubt, fear of failure, or decision-making issues. I’ve experienced all three to be quite honest and obtaining that sense of sovereignty has been quite a journey.
Self-sustaining action can be intimidating because when we empower ourselves from the inside out, we truly have no one else to “blame” when things go unlike we planned. Not only that but we also have to take complete ownership and responsibility for our thoughts, words and actions.
Complete ownership of our thoughts, words and actions.
That means that whatever we decide to be, do and contribute in this lifetime is ours to claim … regardless of how it “turns out.” But what I’m learning is, when we rely on the inner calling of our soul, we blaze our own trail and magnetize others that uplift our goals.
So then, can we confidently say that when we sit in meditation or dedication, and expand our innocence and vulnerability to learning for the sole purpose of elevating our soul’s calling, that we connect to our inner pulse and experience sovereignty?
Can we admit then that our external gaze actually inhibits our personal growth and may even restrict our intellect when it comes to making autonomous choices?
Would you agree then, that relying on the projections (not the opinions), of others, can potentially take us down a path that is not our own?
I think that listening to the whisper of our own divinity and following that unique voice is the only way to gain the empowerment that we crave in this lifetime. I think we know on a deep level that we hold this power within ourselves to create what is uniquely yours, we just rely on the judgment of others and that then becomes the pattern.
Sovereignty is knowing your truth, standing in your truth and then expressing your truth in everything you do. And not just some of the time, all of the time.
Enter Grilled Veggie and Chicken Kabobs with Honey Thyme Mustard.
Nothing says Memorial Day BBQ quite like kabobs do. So get ready to fire up the grill and toss these bad boys on! They’re quick and easy and sure to be a crowd pleaser for men, women and kiddos of all ages.
Have a safe and happy holiday weekend and remember you can have fun and eat clean good food too.
With kabob love,
Grilled Veggie and Chicken Kabobs with Honey Thyme Mustard
Yield: 12 kebobs
12 wooden or metal kabob skewers ½ cup organic yellow mustard 2 heaping TB. honey 1 tsp. fresh thyme, finely chopped 2 tsp. lemon juice 2 tsp. olive oil, plus more for greasing the grill Pinch cayenne pepper 1 lb. skinless chicken breast, cut into 1-inch chunks 1 red onion, quartered, core removed, and separated into pieces 3 zucchini and/or summer squash, cut into ½-inch discs 8-10 large button mushrooms, quartered Sea salt and freshly ground black pepper, to taste
Instructions: If using wooden skewers, soak them in water for at least an hour before putting them on the grill.
In a medium bowl, whisk together mustard, honey, fresh thyme, lemon juice, olive oil, and cayenne pepper. Separate into two equal bowls and set aside.
Heat grill to medium-high. Prepare the kabobs by alternating between pieces of chicken and veggies, or if preparing for veggie and meat lovers, keep chicken and veggies on separate skewers. Slide about 8 pieces onto each skewer, careful to leave enough room on the skewer to handle comfortably.
Use a paper towel dipped in olive oil to lightly grease the grill. Place the skewers on the uncovered grill with the handles hanging over the edge so they stay cool. Rotate kabobs after about 4 minutes. Using half of honey thyme mustard, baste each kabob after about 6 minutes. Season with sea salt and black pepper.
Turning occasionally, cook vegetarian kabobs for about a total of 10 minutes and chicken kabobs for about 10-12 minutes, or until the thickest piece of chicken is cooked through.
Remove from grill and move to a platter. Option to keep food on the skewer or remove pieces from skewer with a fork. Serve hot with remaining bowl of honey thyme mustard for dipping.
Holistic Practitioners My body was shutting down and it wasn’t until I visited a holistic practitioner that I figured out what was wrong, after half a dozen MDs couldn’t diagnose me. The fact is there are things happening in your body that a regular MD can’t see without a million tests, such as hormone or cortisol imbalances, or if there are foods in your diet that are causing inflammation. A holistic practitioner can identify things like this just by asking you a few questions. Holistic practitioners aren’t covered by insurance and it might be more money that you feel like taking out of your pocketbook, but they are worth every penny to be more in tune with your body.
Massage A massage from a licensed therapist is way more than just rubbing out sore muscles. A good massage will get your blood flowing, push toxins build up out of your muscles, AND in addition, address muscles that have tightened up from improper or overuse. Nowadays, massages aren’t as expensive as they used to be, but you should definitely keep an eye out for therapists with certification.
Physical Therapy If you’ve had an injury, it’s a long term investment to get that injury treated professionally. People make the mistake of believing injuries will heal themselves. I have a bad scar on my foot from a surgery that never healed right. It’s stiff from the scar tissue around it and my foot just doesn’t land right when I’m running. If I had spent a little time and invested a little more on physical therapy after my surgery, I know it would be more flexible. Similarly, I have problems with a shoulder I injured in a triathlon crash. Again, I never went to physical therapy and I now know I’ve been dealing with it since then.
Quality Food My husband used to get on me about how much money I spent on food, because I would go to Whole Foods instead of a regular grocery store. But, in my opinion food should be your first place to invest in yourself. Food is our daily medicine. The nutrients in your food are absorbed into every system in your body. Same with chemicals, they are ingested into your body. What we put in our body is what we are.
No More Red Eyes Sleep is so important. It is your body’s best chance to recover and restore after a long day. I will no longer sacrifice two days of my life for the $40 I may save taking a red-eye or a 6am flight, because of what it takes me to recover. I’ll be exhausted, I won’t sleep well, my sleep schedule will be destroyed, my digestion will suffer and I’ll wind up cranky. I can even see the fatigue in my skin and face. All for $40? totally not worth it. When I fly at times I’m already awake, I get a much better change good night’s sleep before I depart and when I arrive and I’m not trying to find my hotel in the middle of the night.
The body you have is the only body you’ve got. You have to nurture it and take care of it. You invest money in your children’s future, in your retirement, in your home. You are worth investing in too!
XO, Hayley
By Hayley Hobson
With her unique specialization in the combination and complement of pilates, nutrition and yoga, Hayley offers a cocktail of lifestyle changes that produce real and lasting results. Hayley is a columnist for Elephant Journal and has been featured in Pilates Style Magazine, Natural Health Magazine and Triathlete Magazine. She currently lives in Boulder, CO with her husband, former world-ranked triathlete, Wes Hobson and their two beautiful daughters, Makenna and Madeline. Read more about Hayley and check out her new book at HayleyHobson.com
Core Yoga 4
Here are some good reasons why you should give yoga a try:
(1) Yoga is a gentle way to start to be more physically active. Yoga can be the gateway to other exercise. In and by itself, yoga is a complete fitness program, however the strength, balance and endurance you develop through practicing yoga often leads to the confidence to take up other activities which you may not otherwise have been willing to try.
(2) Yoga helps keep you young. According to Human Anatomy and Physiology, "Exercise that coaxes joints through their full range of motion…is the key to postponing the immobilizing effects of aging on ligaments and tendons, to keeping cartilages well nourished, and to strengthening the muscles that stabilize the joints" In addition, yoga incorporates deep breathing which helps improve lung capacity and increases energy and endurance levels.
(3) Yoga undoes the damage we do to our bodies. Whether you are an athlete or have a job that keeps you sitting at a desk all day, or both, your body pays a price. Tight muscles in the back, neck and legs are by-products of how we use our bodies. Spending one hour a week at yoga, undoing that damage, will make a marked difference in how your body feels and performs.
(4) Yoga can help manage stress and other physical conditions. High blood pressure, depression, osteoarthritis, and asthma are a few of the many conditions which studies have shown yoga helps manage. Also, yoga has been shown to reduce the stress hormone, cortisol, which helps alleviate and manage stress and depression.
(5) Yoga is a fun, enjoyable form of exercise. There are many styles of yoga, the key is to find the type which fits your personality and needs. The perception that yoga is meant for young, skinny women in expensive stretch pants is wrong. While it's true, those classes exist, there are also gentle, restorative classes, accessible to all levels of fitness and are actually fun for the participants.
Hatha yoga is a general term used to describe classes which are slower moving and hold poses for a moderate amount of time. Look for words like "gentle" or "all-level" if you are beginner. Vinyasa is a term which usually describes a form of yoga that incorporates a lot of movement. Quicker paced, these classes can be very fun, and a bit more challenging.
Yin yoga, is a therapeutic form of yoga which holds each pose for several minutes to target the connective tissues, such as ligaments and tendons. Yin is the perfect yoga for athletes, it is gentle and helps promote recovery. Finally, restorative is a very slow moving, gentle form of yoga that uses props such as bolsters, blocks and straps. Extremely gentle in it's pace, restorative yoga is perfect for those recovering from surgery or dealing with chronic pain conditions.
Give yoga a try for yourself, you will probably find there are many other benefits which are not listed here.
Sad but true story.
The moral of the story though is that Zucchini Hummus was one of the key staples in my new health food routine that helped me transition away from my usual store-bought hummus snack, to a better healthier, fresher homemade alternative.
And while I don’t recommend overdoing any type of food (health food or not), I DO recommend finding your own favorite staples as you start your cleanse or your new healthy lifestyle.
This vibrant bright green hummus dip is ideal for spring, featuring sweet peas. It makes a great snack with veggie sticks or even a delicious spread on a collard green or nori veggie wrap – another one of my favorite springtime lunches.
Enjoy and be sure to leave me a comment below. Do you love hummus? What do you think of this green pea lemony twist? Can it become one of your favorite all-time healthy staples?
With sweet green pea love,
Green Pea Hummus
Yield: 1½ cups
Ingredients: 2 cups frozen green peas ½ cup water ¼ cup tahini ¼ cup freshly squeezed lemon juice ½ cup cilantro 2 cloves garlic ½ tsp. sea salt, or more to taste
Instructions: In a small pot, bring water to a boil. Add green peas and simmer until tender, about 2 minutes. Drain and rinse under cold water.
In a food processor fitted with the S-blade, pulse together cooked peas, tahini, lemon juice, cilantro, garlic and salt until smooth. Serve with veggie sticks. Store in an airtight container in the refrigerator for up to one week.
In almost all avenues of health and wellness advice, importance placed on stretching is a given. Yet, when you ask someone if they know what stretching actually is they rarely have any idea about it. We associate the sensations felt when our bodies are put in one position or another, or challenged to move in new ways, as an abstraction that we call "stretching." And these days, when many people are looking to stretch, yoga classes are often where they go because, for lack of any other reference, they have come to think of yoga as merely an elegant way to “stretch out.”
A June 2014 study in the Journal of Clinical Biomechanics found no differences in people's muscles and tendons after six weeks of a stretching regimen. What we typically think of as “stretching” is not actually making muscles longer. When I was growing up we always had to try and touch our toes in physical education class. Some kids could touch easily and some kids could not. We were told to bounce. I remember having an image of two steel cables along the back of my legs being pulled taut and longer. This carried over into my early adulthood and forray into yoga. I was determined to mold my body into an ultimate enlightenment machine and was willing to withstand whatever pain might be in the way.
My ranges of motion did increase. But this came with a price. It was quite an accomplishment to achieve full splits that one summer when I made it my life goal. And I relished showing off my accomplishment in every yoga class I went to throughout the subsequent year. However, the degenerative issues and pain I now deal with in my SI joint seems hardly worth it. Eventually, wanting to feel better became more important than poses. And I began to discover that a lot of the discomfort in my body was not because of energy blocks or toxins that needed to be purified but the natural result of a "unbridled pursuit of unlimited flexibility" that I was being praised for and encouraged to pursue.
Muscles sliding long and conditioning oneself to withstand the signals that fire when we press our bodies past the point of safety are not the same thing.
Honestly, I'm not really much of an anatomy guy. At a certain point, too scientific a viewpoint sucks all the magic out of it for me. But watching video of people with limited motion who miraculously regain full range when placed under anesthesia is quite a revelation. As crazy as it may sound, we all have full ranges of motion in our bodies when we are under anesthesia. Clearly, what is restricting movement in our bodies is not determined by our muscles alone. And more importantly, if not determined by muscles then from where else would we derive the mobility and stability that constitute a healthy functioning system?
The technical keys to answering these important questions will need to be left to others more knowledgeable than myself. But in lieu of being able to fully explain these revelations empirically, I feel obliged to at least question some stock things I've been saying in my classes for years. And I think other yoga teachers ought to do the same. A quick perusal of the content that yoga teachers, media, and the fitness industry at large, are generating online reveals a grossly ill-informed use of anatomical platitudes. While well intentioned, these attempts to explain the nuanced phenomenon of a human system through sweepingly inaccurate statements, and what's worse purport to provide easy answers to complex conditions, is doing everyone a disservice.
Those ubiquitous numbered lists of yoga poses to address whatever condition are entirely bogus. Offering poses as a means of targeted stretches assumes a uniformity among human bodies that does not exist and serves to obfuscate a deeper understanding of how we move and feel.
Last month, I wrote a piece called Slow Yoga Revolution. The outpouring of camaraderie around a slower, simpler, and more attentive practice was remarkable. Seems like others are also getting over the allure of accomplishments and embracing the subtleties instead. For all those who find common sentiment there, I want to suggest that part of changing the dialogue around yoga practice requires becoming clearer about what we are saying to people. And not continuing to perpetuate myths.
So, I’m officially done with stretching. As far as I can tell, there really is no such thing. And even if someone can make an anatomical case to the contrary, the reasons why yoga practice makes people feel better encompass more than our ability to articulate physiology. In my experience, when my muscles slide long, when my body moves freely, when pain abates, it feels like a comforting release more than an intense sensation. Not like those two hard cords down the back of my legs being pulled taught, but rather the gentle caress of a loving hand that soothes my nerves. It feels like a softening. It feels safe. It has nothing to do with stretching.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
Click here to try J. Brown's "Slower is Stronger"
To balance an excess of Kapha, it’s recommended that you opt for bitter, pungent and astringent foods to clear congestion, dry dampness and boost energy. In this dish, I sauté onions and garlic (pungent), add red lentils (astringent and bitter) and finish it off with leafy green kale (bitter). Spices add extra flavor to make this a light, satisfying dish that’s perfect for Kapha season.
Creamy Red Lentils Serves: 4
Ingredients: 1 ½ Tbsp. olive oil 1 small onion 2-3 cloves garlic 1 tsp. ground cumin ½ tsp. ground ginger ½ tsp. ground turmeric 1 cup red lentils 4 cups low-sodium vegetable broth 2 cups chopped kale Sea salt
Directions:
Nikki’s Note: As you can see in the photo, I often add a few handfuls of frozen organic corn kernels for texture. Simply toss the corn in at the very end and the heat from the lentils will defrost it.
By Nikki Croes
Nikki Croes is a Personal Chef & ISHTA’s resident Nutrition Coach. She trained at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition. Her focus is on cooking nutritious, mouthwatering, (mostly) plant-based meals for her clients and their families. As a coach, Nikki also teaches busy people how easy and elegant it is to cut the crap out of their diets and revitalize their health one delicious bite at a time. For recipes and lifestyle tips, follow Nikki on Twitter and Pinterest.
Asanas to do before going to Sleep:
Here are a few asanas that you can do before going to sleep that may help you rest better.
1. Jathara Parivartanasana
Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes, it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are responsible for keeping me flexible. I always practice this pose before going to sleep and have for the past 20 something years. Ease into it if it is your first time exploring this pose.
Steps: 1. Lie on your back with your legs extended. 2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging them. Rock side to side to massage the back. 3. Continue holding onto your right knee with both hands and extend your left leg all the way out onto the bed. 4. With your left hand on the right knee, draw the right knee across the left side of the body towards the bed. Keep both shoulders down and extend the left arm straight away from the body. 5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale, bring both knees and head back to center, and repeat on the other side.
Modifications and Props: • Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging there).
Variations: • Take both knees to the left and hold the right knee down with the left hand. Release your back. Hold for a few breaths and come back to center. Repeat on the other side.
Benefits: • Stretches the spine and shoulders • Improves digestion and circulation • Strengthens the lower back • Relieves lower backache, neck pain, and sciatica • Opens the hips and chest
Contraindications: (or reasons not to do this pose) • High or low blood pressure • Diarrhea • Headache • Menstruation • High blood pressure
2. Thread the Needle Pose
I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part of the back.
Steps: 1. Start in table position. 2. Weave the left arm under the right and place straight away from the body, as you twist through the lumbar and thoracic spine, place the shoulder on the floor. 3. Lift right arm up towards the ceiling and intensify the stretch. 4. Keep the majority of the weight on the shoulder to create the traction for the stretch. 5. Repeat other side.
Modifications and props: • Place a blanket on the bed and place the shoulder on it if padding is needed. • Can be made into a balance by lifting the leg on the same side as the arm that is lifted.
Benefits: • Stretches shoulders and posterior rotator cuffs • Stretches oblique • Strengthens legs
Contraindications: • Neck injuries • Upper back injuries • Migraines • Pregnancy
3. Supta Virasana
Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best places to try it out is on your bed, where the mattress can give space when the muscles and tendons do not. Use blankets and pillows for comfort.
Steps: 1. Start in Virasana (Hero’s pose). 2. Exhale and lean back onto your hands, then your forearms and elbows. 3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. 4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms out to the side. 5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards your chest and come onto your hands back into Virasana. As you come up, lead with your sternum, not your head or chin.
Modifications and Propping: • If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. • Use as much height as you need to make the position reasonably comfortable. • To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. • Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.
Variations: • Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (Ardha means half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the bed. Come out as recommended for Supta Virasana, then repeat with the left leg back.
Benefits: • Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles • Strengthens the arches • Relieves tired legs • Improves digestion • Helps relieve the symptoms of menstrual pain
Contraindications: • Serious back problems • Knee issues • Ankle problems • Avoid this pose unless you have the assistance of an experienced instructor.
4. Viparita Karani
Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to your favorite sleep position.
Steps: 1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine. Lower the buttocks back to the bed. 2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the calf and inner thigh to release. Leg may turn outwards naturally. 3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders and hands. 4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw and soften the tongue off the top of the mouth. 5. Taking long deep breaths, allow the body to release any tension that remains in the body. 6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths. By pressing the left hand into the bed, slowly push yourself up to seated position.
Modifications and propping: • You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to help with relaxation. • If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees. • If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.
I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to do a few more asana to transition into the day centered and balanced. Watch for my next article on Yoga Asanas to do in Bed when you Wake up.
By Peggy Breeze
I am a Ayurvedic Diet and Lifestyle consultant, Yoga Specialist, Peak and Power Pilates instructor, cycle instructor and a personal trainer with certifications from Kripalu and 500-hour Himalayan Institute.
To know more about Peggy Breeze- visit www.thebalancedyogi.com
What I liked about this portion of the book was the scientific approach to understanding emotion and its relation with meditation. In this section, written by Erika Rosenberg, PhD, it talks about the observational skills of meditating that are similar to the observational process of the scientific method. Once more, it also also mentions how emotion is not something you can stop.
The point of meditation is not to eliminate emotions. It is to learn how to accommodate them skillfully and with compassion for oneself and others.” (Rosenberg, p.70) This brings me back to the title of this blog post, Walk slowly with your emotions.
An emotional response occurs almost immediately following the event that triggers the response. It can be a powerful tool to aid in escape, recovery, temporary gains in strength, stress, and other effects on the mind and body. Before you let your emotions run away, instead try walking with them. Let them go, it’s okay. And as you continue to walk slowly with the emotions, you can welcome them and say goodbye on your terms, instead of running a race the you will never win.
Here are some things I do to help me reel in any runaway emotions:
When I feel angry If I allow this emotion to persist, my teeth will grind, my jaw becomes tense, the shoulders arch up towards my ears and I feel heat all over my body. The heart rate increases and I start to have shallow breathe. Sometimes this does help me focus on whatever made me angry to solve the problem, which is a productive outcome of the process. However, if I’m still steaming over the subject or event I do the following: close my eyes, place my hands together, and take deep long breaths. My eyes closed, it allows me to feel the tension more-so in my body and I try to visualize the release of everything that feels tight. The deep breathing helps relieve all that tension within the body and then calms down the mind. Having my hands together gives me a feeling of compassion for myself and others, I am not longer clenching my fists or jaws.
When I feel anxious or nervous Sometimes this is a good reaction to the feeling. You’re about to embark on a great journey. Of COURSE you’re going to feel nervous or anxious about the trip. My eyes may dart around, my breathing becomes quick and short, and my hands feel clammy. The feeling to disappear from public view starts to creep in. What I do: LAUGH! Reminding myself not to things “so seriously” and see them as events on a timeline versus events on their own. Everything is connected, in one way or another. So my anxiety is connected to my self-esteem. When I begin to laugh I remind myself of the strong person I am and how much stronger I want to become. It gives me ease to relax knowing that small mantra I’ve held close to my heart: today I’m stronger than yesterday.
When I feel sad We’ve all had this feeling. Like the color we see today is not as bright as it usually is to us. The faces of others look like twisted masks covering the human flesh. When I’m sad, it’s easy to see on my face with my gaze low, shoulders rounded, and blank stare. Sometimes I have emotion about emotion. I get angry that I’m sad! I tell myself, “what do you have to be sad about?! There are others that have it worse off than you.” What do I do to get out of this loop? I use to EAT! That’s how I got over 200 lbs in my early twenties. I dealt with emotions as cover-up by food choice. Now, I MOVE MY BODY. When your mind wants you slow down and lament over the same emotion, again and again, movement helps your thought train move alone. Largely, I do yoga, but if I need something more up-tempo, I dance, by myself.
So there you go. Emotions come, Emotions go! (just like money, but that’s another topic) This is ONE of the MANY reasons I practice and teach yoga. It has helped me slow down and move through emotions, surpass challenges, and question myself. Yoga has given me the opportunity to connect with so many people in a way I thought never imaginable. When I first started yoga, I would laugh at the “yoga can transform you!” and other sayings. Now I find myself saying those same exact words. All you have to do is be open to change, and it will come. Follow your heart.
Again, if you’re interested in reading the book about meditation that I mentioned earlier, check it out on amazon:
By Jenn Allen
Jen Allen is E-RYT 200 Yoga Teacher in Maryland. She is currently undergoing yoga therapy teacher training at Maryland University of Integrative Health. Find out more about her at www.jenallenyoga.com
For strength everywhere else in the body, you’re resistance training at least twice a week. And no, yoga doesn’t count and really, neither does Pilates. Pick up some weights or go to a weight training class. If your core strength is weak, then let’s talk about some Pilates Reformer private sessions. You will have a much easier time in your weight training endeavours with a strong core, not to mention in your sports. No lie, skiing and snowboarding will be so much easier.
Now let’s talk about Yoga. You balance your stimulating cardio and resistance training workouts with Yoga. The mistake a lot of people make is by thinking that their Yoga can be their workout. Sadly, Yoga is your work “in” or your balancer of the overstimulation in your life, not a workout.
So you should be evaluating your day to decide what kind of Yoga to practice. If you start your day with Yoga, and it’s going to be a low key day you may want a stimulating class, like Ashtanga. If you are looking at the day from hell, maybe a gentle balancing yoga would be a better choice. If you practice after a cardio or strength workout, Yin yoga is a great choice. It works to stretch connective tissues. If you practice in the evening, you will have experienced most of your day and if it was stressful and over stimulating, restorative could be the ticket. If you have had a very vatic day (experienced a little bit of air-headedness, or you were having a hard time staying focused, an Iyengar class would bring alignment and balance. Whatever you choose, make sure that it is not hot (remember we are healing) and that you are balancing, not continuing to deplete which creates more of the same stress or imbalance. That will only open the door for injury, aging, illness, headaches, anxiety, emotional imbalance, depression, and hormone imbalance.
The next thing to look at is your food. You are what you eat. How your digestion and energy level are; how often are you sick? Are you eliminating on a regular basis and what does that look like? Yes, literally, what does that look like?
What you eat determines the answers to these questions, because again, you are what you eat. If the answers aren’t “great”, then you must look at how and with what you are nourishing your body.
In Ayurveda, (the ancient science of health) we look at our body’s constitution or make-up, Dosha, (Vata, Pitta, or Kapha) and then follow the nutritional guidelines for our particular make-up. You won’t believe how much difference it makes when you eat the food your body is capable of digesting correctly.
Last but not the least, sleep, yes, you need a good sleep.
So it looks like you are doing a really good job. You are exercising daily and in a way that fills you full of energy and vitality, not in a depleting manner. You are eating fresh, organic foods that agree with your constitution. And you are getting sleep, at least 8 hours. You are nourishing your body so that it can digest not only your food, but also your emotions, thoughts, feelings, and impressions.
Here are 10 Ways To Up Your Ojas:
Everyone is unique. Ayurvedic medicine recognizes the uniqueness of every individual taking into account psychological, emotional and physical conditions and tendencies. Remember the definition of Ayus is mind, body, senses and soul.
The elements and their qualities are present within each of us, but in different quantities at different times. When in balance, these qualities contribute to our good health. Our health improves when we practice small ‘balancing acts of kindness’.
How do we find balance? Baby steps! The elemental qualities within each of us are increasing and decreasing with the changes in season, the time of day, and the time of life. The goal is to live in balance with our true nature.
According to Ayurvedic principles, like increases like and opposites pacify. We begin by observing the qualities of how we feel. Then we encourage balance by introducing opposite qualities and reducing similar qualities. For example, when we feel cold we increase warmth. In the winter, especially this year, we need to eat more warm food with warming spices, massage with warming oils, wear warm socks and sweaters, cover up during Shivasana, and spend time with warm hearted friends and family. During the cold season we need to decrease our consumption of cold food, eliminate iced drinks, and minimize cold relationships.
Yoga and Ayurveda are sister sciences. How do we recognize the more subtle qualities that we are feeling? Yoga to the rescue! Ayurveda is a sister science to yoga. The nonjudgemental awareness that we cultivate in our yoga practice is an indispensable tool to support our good health. In order to make choices that will promote balance in our lives we need to observe our own qualities. We observe ourselves feeling cold, heavy, slow, hot, anxious, lethargic, impatient. We learn how to decrease similar qualities and increase opposite qualities. As we stress less, sleep better, manage weight and improve stamina with our Ayurvedic practices we will find ourselves more available to our yoga practice.
Value the small steps. Each act of self care is truly valuable. If you find you neglected yourself one or two days then just start again tomorrow. In tIme you will establish new habits. No rush. Be kind.
By Rhona Sewell
Rhona Sewell is a certified ISHTA yoga teacher, a LV Chair yoga teacher, and a 500 Hour Kripalu Ayurveda Yoga teacher.
To celebrate this major milestone and to help give you a taste of one of the decadent recipes featured in the new 65-page 80:20 manual, we want to share with you our new Almond Chocolate Chip Cookies recipe.
We’re on a mission to ditch the words “guilty pleasure” from our vocabulary. The 80:20 is a guilt-free zone, so please enjoy these Almond Chocolate Chip Cookies with a big smile on your face.
Here’s to having your cookies and good health too,
Almond Chocolate Chip Cookies
Yield: About 24 cookies
3 cups blanched almond flour 1 tsp baking soda 1 tsp salt 2 eggs 1/2 cup maple syrup 1 tsp vanilla extract ½ cup coconut oil 1 ½ cups Enjoy Life Semi-Sweet Chocolate Chips
Instructions: Preheat oven to 375 degrees F. In a medium sized mixing bowl combine almond flour, baking soda and salt. Set aside. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer. Pour wet ingredients into dry and beat with hand mixer until combined. Melt coconut oil, pour into batter, and continue to blend until combined. Stir in chocolate chips.
On a parchment lined baking sheet, drop balls of cookie dough, about a tablespoon in size. Bake for 15 minutes. Let cool and serve with a cold glass of Homemade Almond Milk!
Black rice cooks up in about 30-40 minutes and is a real show-stopper on the plate. With its rich, exotic pop of color, it will surely impress your dinner guests… heck, you’ll impress yourself!
Forbidden Black Rice: Basic Recipe
Ingredients: 1 cup Forbidden Black Rice (I like Lotus Foods’ brand) 2 cups water Pinch salt
In a small pot, combine rice, water and a pinch of salt. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Turn off the flame and let sit, covered, for 5 minutes. Remove the lid and cool just a few minutes. Fluff with a fork. Optional: season with olive oil, sea salt and fresh herbs.
Let me put it to you simply… opposing energies, both working in our benefit, both taking courage to harness. Huh?
Simpler … it takes courage to leap forward in life, like the fiery energy of Aries. AND it takes courage to sit still and examine our stuff that has been shoved into the back corner of our closets (or under the rug) before leaping forward.
It takes courage to do it all.
I started thinking about it really and … I think we display courage in every waking moment. I mean, we’re courageous when we speak, we’re courageous when we’re silent. We are courageous when we try something new, and we’re just as courageous when we sit and wait our turn.
I used to think that courage came from our will, our drive to move forward and follow our passions and … impulses. I used to think that it took courage to leap without thinking. And I used to think it took courage to stand for what you believe in and speak your mind.
I still believe that.
And I think it takes courage to sit and see what happens for a moment. And I think it takes a helluva lot of courage to listen … especially when you may not like what you hear. It takes courage to expose your heart and be seen for who you truly are. And it takes courage to accept and unconditionally love those around you.
I used to think it took courage to live and stand in your power. Now I think it takes courage to live from your heart. To expose the truth of how you feel without expectation or attachment. To love without knowing how the other person feels. To let go not knowing what is next.
I came home from work tonight to some you know, pre-teen drama. And I witnessed my daughter courageously admitting that she was wrong, saying how she felt, and then taking responsibility for her actions from her heart… on her SLEEVE! So proud, so inspired ..
The world NEEDS courageous hearts … those souls willing to SPILL IT, fall on their face, get back up again and do it again. The world NEEDS more people willing to LOVE ALL OUT and go ALL IN; diving deep and coming back to the top refreshed and in reverence for it all … every, last bit.
Repeat after me … I am a courageous soul, I am a courageous soul, I am a courageous soul. Now go be that.
Ayurveda recognizes and honors our uniqueness. Ayurvedic philosophy teaches that we are all unique, not just by looks, but by the things we are made of. We know we are made of bones, skin, hair, and squishy stuff. And true, we all are built with two eyes, two arms, two feet, and a liver, but none of these parts are the same shape and size in any of us. In Ayurveda, one size does not fit all. Ayurveda recognizes and honors our uniqueness.
This is where Ayurveda gets interesting. There are only five elements that exist. Those five great elements are: space, air, fire, water, and earth. Simply put, the Universe has lots of space in it. The mountains (earth), the oceans (water), bon fires (fire), trees (space, air, fire, water, earth), are all part of the nature surrounding us. Now think about your body. You have hard parts (earth), liquid parts (water), warm parts (fire), parts that move other parts (air) and holey parts (space). Since big nature is made of the same things we are, it makes sense that we feel best when surrounded by nature because we ARE nature.
From those five elements, come three energies. Those energies are called doshas. We are each made of all three doshas, but each have our own unique combinations. This unique combination of doshas is what makes us, US! It’s our individuality and authenticity—our stamp on that says, “Yessss this is ME!
The three doshas are vata, pitta, and kapha. Each dosha serves a different purpose and works together to create our unique physical, mental, and emotional make-up.
Vata, the energy of movement.
Elements: Space & Air.
Nature: Wind
Main Location: Colon
Qualities: Cold, Dry, Rough, Light, Mobile
Vata is responsible for the movements of the body including heart beating, eyes blinking, food moving though digestion, breathing, talking, walking, jumping, pooping, and giving birth. Pitta and kapha cannot move without vata, so vata is considered the king of the doshas.
Because vata is made of space and air, there really isn’t much holding it together. In nature, vata relates to the wind as it is quick to change, moves fast, and is usually cold. Vata people tend to be thin with visible bones, thin dry skin and hair, long delicate fingers, and oval faces. They talk and move a lot (and fast), are highly creative, animated storytellers, great musicians, dancers, actors, artists, vivacious, full of exuberance, and the ones who “light up a room.” They change their mind often, can come up with a million creative ideas, but tend not to finish what they start. Vatas are impatient, often distracted, and complain often because something usually hurts, including their brain. Their mind worries about the future rather than staying present and focused. Remember, they HAVE no ground because it’s not in their nature! Vatas are busy doing many things at once and if they are not careful they will turn into a tornado (talk about wind!) to the point of exhaustion.
Constant vata motion creates inner turbulence and the energy runs amok, no longer functioning as it should. Some vata imbalances include anxiety, panic attacks, low self esteem, insomnia, constipation, chronic headaches, tremors/twitches, overall weakness, memory loss, osteoporosis, even heart attacks. If you are with an out-of-sorts vata, give them a space heater or throw them (gently) in a hot tub. They will feel much better.
To stay balanced, vatas need grounding, structure, slowness, warmth, and oiliness. They feel best with a reliable schedule they can stick to. They should favor saucy vata foods that are heavy, warm, and mildly spicy. Vatas desperately need fats and oils in their diet because of their dry quality. They need consistent, quality sleep, and an exercise routine that builds strength and stamina like yoga, walking, or light weight training.
Pitta, the energy of transformation
Elements: Fire & Water
Nature: Sun
Main Location: Small Intestines
Qualities: Hot, Sharp, Mobile, Oily, Light, Smooth
Pitta is responsible for transforming our food, thoughts, and emotions. Pitta is the main player in digesting our food as it is closely related to our digestive fire. It is the only dosha with the fire/heat element to it. Without pitta, everything would be cold and rigid.
Pitta is made of fire and water elements, so think of pitta like a hot, sharp, oil transforming everything in its path. In nature, pitta relates to the sun, the giant fire in the sky. Pitta people tend to have a medium build with good muscle tone, pink skin with moles or freckles, straight silky hair, early gray or early balding, usually wear glasses or contact lenses, pink finger nails, and have sharp features on their face. They have a sharp intellect and tongue, are quick-witted, organized, disciplined, make great athletes, lawyers, politicians, and anything else that has a competitive edge. They love politics, news, and talk radio. Pittas are leaders and people instinctively want to follow them. They stick to the plan (they do not appreciate spontaneity) and strategy comes natural to them. They are not quick to agree to someone else’s ideas and ask a ton of questions until they have analyzed the situation down to nothing. Pittas live in the present moment, which makes them excellent and fast problem solvers. Because they are smart and not afraid of hard work, pittas will carry the weight of the world on their shoulders while holding in a lot of stress. This is partly because they want to ensure high quality results and partly because they want things done their way.
But, have you heard of burn out? Pitta imbalances are the results of stress and heat, like acne, rashes, eye irritation, high blood pressure, acid reflux, heartburn, blood or liver disorders, any inflammation, and are easily burned by the sun. If you have an inflamed or angry pitta on your hands, give them ice cream (or put it on their sunburn). They will chill out in 10 seconds.
To stay balanced, pittas need calm, serenity, cooling, grounding, and downtime. They feel best when they have a balance of mentally stimulating work and challenging fun, which is likely to be physical activity. They should favor pitta foods that are heavy, cool, and mild, with lots of fruits and vegetables. Pittas can eat most anything because their digestive fire is so strong, but they should avoid high-heat foods like red meats, alcohol, and very spicy foods. Pittas need enough sleep so their mind can rejuvenate. The best exercises for pitta are bike riding, swimming, yoga (not hot yoga), and evening walks. Pittas should never exercise in the hot sun.
Kapha, the energy of lubrication and structure
Elements: Water & Earth
Nature: Moon
Main Location: Chest & Stomach
Qualities: Cold, Wet, Heavy, Oily, Static, Gross, Dull
Kapha is responsible for sticking everything together. Kapha brings coolness and creation and without it, everything would be a windy inferno. They may even refer to themselves as the “glue” that holds a family or team together.
Kapha energy is cool, heavy, and wet, like a dollop of yogurt, which moistens vata and cools pitta while sticking these doshas together. In nature, kapha relates to the moon which is soothing and cooling. Kaphas are mentally and physically strong with a sturdy build and thick joints, but they don’t like to move. They have oily skin, thick lustrous hair, substantial fingers and hands, round angelic facial features, long eyelashes, and beautiful teeth. Kaphas are the caretakers, nurturers, chefs, and singers, and have a love for music. They tend to be on the shy side and listen more than they speak. They are averse to change and love familiarity and routine. Kaphas are extremely patient, slow to anger, and smile almost all of the time. They often live in the past and have a tendency to linger in sadness, grief, or past trauma that is hard for them to shake.
Kaphas carry extra emotional, physical, and material stuff which adds to their heaviness. Some kapha imbalances include depression, weight gain, obesity, water retention, swelling, allergies, extra mucus or congestion, lethargy, laziness, cloudiness of mind, and grief. If you have a heavy kapha, make them laugh and give them garlic. This will lift their spirits and stoke their digestive fire. So will the garlic.
To stay balanced, kaphas need lightness, warmth, dryness, spiciness, and movement. They feel best around people who are light-hearted, funny, and sharp. They should favor kapha foods that are vegetarian, light, warm, and spicy. Kaphas will want sweet foods, but need to limit them since “sweets” in Ayurveda are heavy foods. They need good sleep, but not too much because it can cause heaviness. Kaphas need dry heat, like a sauna or Arizona! Kaphas feel amazing when they are in dry, sunny, hotness. Exercise should be a fun cardio to help raise their heat and break a sweat. A challenging yoga class or brisk walks are also good, but kaphas will best stick to exercise with a fun, chatty buddy.
Aren’t you curious to know which dosha is prominent in your being?! Take this quiz to learn more about YOU!
By Monica Bloom
Monica Bloom is an Ayurvedic practitioner, writer, lecturer, and creator of the blog, HeyMonicaB.com: A Blooming Resource on Ayurveda. Her purist delivery of Ayurveda’s ancient wisdom fused with Midwest humor and practicality make her an impactful & entertaining healer. Monica is a wife, mama of a spirited toddler, and ‘parent’ to three animals. She currently works a 40-hour corporate grind in San Francisco, making her an expert at tucking Ayurveda neatly into our modern lives. Join the fun on facebook and her blog.
"Introducing the Three Doshas" is courtesy of Prana’s ‘Ayurveda Life’ - a comprehensive series on the practice of Ayurveda from some of the most influential Ayurvedic authors and organizations.
“Yoga and Ayurveda are sister sciences that developed together and repeatedly influenced each other throughout history. Yoga and Ayurveda work together to enhance their great benefits on all levels”.
“The link between yoga and Ayurveda is prana, or the life force. Yoga is the intelligence of prana seeking greater evolutionary transformations, while Ayurveda is its healing power…” ~ Dr. David Frawley
So you start applying the rules: go to a quiet room, light some candles, dim the lights, play some soothing music (or not) and sit. It takes a few moments to get into the right posture – you try them all: cross legged, chair sitting, kneeling, lying on the bed, they all seem to cause some discomfort to your body. After a few long minutes you decide to go for cross legged - you feel this is the real thing, after all it is on the cover of all health magazines! So you close your eyes and start breathing. You try to relax your muscles, focus on the gentle music and the breath. “Yeah, that’s easy”, you rejoice,” I can do it”. “Nice”! Then, before you’ve even reached your fourth deep breath, you realise you’re making a grocery list in your mind, setting a meal planner for the week and before you know it, you’re mentally going through the recipe for raw chocolate cake for the weekend, as you’re having friends over. “This isn’t working, I just can’t focus”, you worry. “I don’t think meditation is for me”. Nevertheless, you decide to give it another try. You bring your focus back to your breath and try relaxing again. Breathe in, breathe out, breathe in, breathe out... This time you’ve got it!
But, again, before you have any time to savour the victory, your mind has already decided the seating plan for the Saturday dinner and it’s now busy choosing the right tissue napkins to go with the table cloth. “Oh, this is not going to work”, you decide. “I’m obviously too busy and have too much on my mind right now. I’ll try another day when I don’t have so many things to deal with”.
And that’s how most people introduce themselves to meditation. But the verdict you give yourself after that first session is really important. You can either go for: “No one can say I haven’t tried. It’s just not for me. It’s probably more suitable for the more spiritual kind of folks” or “Boy, it’s hard quieting this chattering box, this is going to take a while”!, which leaves the door open - or at least ajar!
I believe it’s important to keep in mind that almost everyone attempting to meditate will have had a similar experience to the one outlined above. Meditation is a process, it just gets better and better every single day and it’s not something that you need to be good at, it’s just something that you need to be willing to experience.
Mindful meditation as “you” time How you perceive the act of meditation is really important. If it feels to you like a task, then I guess it’s better to reframe it so that it becomes something you look forward to. You might want to see it as your “you” time. Any amount of personal time is very much welcomed in the anarchy of our busy lives, so meditation can provide that safe and undemanding place where you go to, well, meet yourself. Your thoughts, your emotions, your sensations. The entirety of you.
When you do start your practice, be gentle with your expectations. This is utterly important, because if you set your mind on achieving something in particular, not being able to meet that goal will bring along disappointment and a feeling of not doing it right. Simply be there with your kind awareness and just notice without judging. Meditation is not about accomplishing something, at least not in a practical and tangible way. I would say it’s more about exploring and cultivating emotions, sensations or ideas.
Once you’ve started meditating you might notice that the mind seems to just get in the way of your achieving that long sought after relaxation. Don’t fight it. Let the mind manifest itself, it’s what the mind does. Simply notice your thoughts, let them be and then let them go, one by one without following or paying particular attention to any of them; nor need you judge yourself for not being able to keep a blank mind during the meditation - that’s not necessarily the purpose. You might have become aware of the fact that the harder you try to push away those thoughts, the harder it seems for you to acquire any sense of serenity. The truth is that the less you try, the easier it becomes. It sounds simplistic, but often this plain truth eludes us.
And so this attitude of tolerance, patience, lack of expectations and judgement becomes one of the most important emotions one can cultivate during a meditation practice. I don’t believe the aim is to stop our state-of-the-art Swiss mechanism of a brain from working so that we no longer hear the ticking of our worrying thoughts, but more to witness and try to better understand its ways.
If you find it hard to stick to your practice... ... just know that it’s perfectly all right. Many people find it hard to commit as they might think they’re not good at it, or that it will interfere with their religious practice, or that they’re not the spiritual sort so why would they need it, or that they’re too busy and meditation is obviously for people who have lots of free time, and so on. If you find you’re giving yourself excuses for not meditating or being mindful, don’t blame yourself. Be patient. But, also, be perseverant, in the most gentle and non-judgemental way.
And so, in this safe space where you learn to let go of control, of expectations and simply live your present circumstances with the aim to cultivate a better understanding of yourself, the journey within begins. So, travel widely!
Namaste
Written by yoga and meditation probie, Monalisa E. Formagiu
My name is Monalisa and I live in the UK. I have been on a journey for the last three years trying to teach myself the way out of chronic pain. I am quite dedicated to my yoga and meditation practices as they have become the load bearing structures of my healing process. And I must confess I no longer look for reasons as to why I shouldn’t stick to them (except for when I come up with the most ingenious excuses and that’s when I have to at least give myself credit for my inventiveness and celebrate with ... a yoga session!) But it’s not all play, as I am also studying and training to become a psychologist and life coach and am happy to be able to put all the hardship to good use. Hurray!
Josh and I began showing Namibians our love of yoga at our host family in Okahandja for our 2 months of training. We would do yoga with the kids on the porch. We called our style of yoga “Shusk-tanga.” Patent pending.
Our host family loved it. It was a nice way for us to bond with them. We saw the 3 year old from our host family in Okahandja over Christmas Holiday and she still remembers “Downward Dog.”
I then brought yoga with me to our site and my school. I did it once with the Girls Club and many girls enjoyed it so much they wanted to keep doing it together. When I am free on the weekends, I’ll put together a Saturday morning yoga session. It’s been a fun way to share something I enjoy and am passionate about.
I always enjoy hearing everyone in my class say “Miss! I feel so good!” after a class is over. I am not a trained teacher myself but I have done it long enough to give people the basics. I usually put a yoga dvd on halfway through class to let the experts tell us when to breathe in and out, etc.
The website YogaDownload.com offers a free membership for PCVs. It really makes yoga more accessible and introduces people all over the world to new styles of yoga. It’s a great way to keep your yoga routine fresh.
Workout videos and running have also been a great way to help cope with stress here. If you’re a person who likes to turn their headphones on and ignore the rest of the world when running, well then running in Namibia might not be for you. On days when I’m feeling social I’ll go run in town and on the sandy paths and greet people as I go by.
Seeing the Kavango River as you run by isn't a bad way to spend 30-45 minutes. Running and exercise in general really isn't a popular thing here. (most want to save their calories) so this white lady gets some funny looks, but it's a fun atmosphere on the walking path new our flat. I see ladies carrying baskets on their heads, men walking home from work, feral dogs who want to bite me and little kids playing with one another.
By Lisa Shusko
Lisa is a Peace Corps volunteer serving in Namibia, Africa since 2013.
Two years ago I wrote a piece called: "Gentle is the New Advanced." It was mostly a response to a NY Times article on the meme of the yoga selfie. I observed that some old-school teachers seemed to be finding a niche among the new-school vinyasa scene by billing themselves as "Gentle Flow." I also suggested that the allure of the flashy pose and its ability to attract followers was a hollow pursuit that would wither over time. Recent trends might suggest that not only are people reevaluating the merits of Instagram, but younger teachers are beginning to embrace and emulate old-school wisdom.
People are discovering again that yoga is not necessarily something you do to yourself so much as something you do with yourself.
I first noticed the old-school teachers reemerging while at one of the larger holistic learning centers on the national circuit. Whenever I teach at one of these venues, I feel like I am getting a glimpse into the broader commercial yoga world. Over the last three years, I have been changing the title of my program. First, it was: “Fundamentals of Therapeutic Yoga” and the folks who showed up all had conditions that they wanted to have addressed. Then, I called it: “Making Vinyasa Yoga Safe” and a number of old-school teachers attended to bolster their repertoire and ability to meld into the new vinyasa conventions. This year, I presented: “Vinyasa Slow: More Power, Less Pain.” My hope was to attract new-school teachers with a sizzling title. It didn’t work. The participants ended up being people who I had previously met or were already on board with a slower and safer approach.
But a funny thing happened on the way out of my program one day. You see, there was a “Vigorous Vinyasa” class happening in the space after us and the teacher was waiting in the hall. She had noticed the title of my program. She said: “Are you the teacher? I saw the title of your workshop and that is totally what I do.” I looked at the sign that had replaced mine with “Vigorous Vinyasa” quizzically and she continued: “Moving slow is so much more work.” She then proceeded to immediately come into a high lunge and slowly lift and lower her arms to demonstrate. I smiled and said: “I couldn’t agree more.”
For many, power and hot yoga have become like that friend who you initially hit it off with and had so much fun with but now when you hang out it just feels negative and draining. Eventually, you drift apart.
The concept of “Slow Yoga” is not just about the pace with which we move our bodies. It’s a question of purpose. Are you doing yoga practice because you want to sweat? Are you doing yoga practice because you want to be stronger and more flexible? Are you doing yoga practice because you have pain and want relief? Or are you doing yoga practice because you just want to learn how to be well? Perhaps, all of the above. Whatever question you’re asking yourself and whatever the answer you may arrive at, space enough for the inquiry is going to be required. Slow Yoga takes emphasis off accomplishing something and puts it more on experiencing something.
Like any relationship, as a yoga practice progresses over time, the initial buzz wears off and we are left with either an appreciation for the subtlety and nuance of the in-between moments or the empty feeling of nothing ever being enough. We can struggle and fight against this, attempting to forever change things and find new ways to spice things up or we can embrace this mundane inward turn and see what it holds. One thing is for sure: yoga practice that covets what has yet to be attained will always overshadow the beauty of what is already in place.
I told myself that I would stop writing about what is happening in the “yoga world” and just focus on yoga. But it occurs to me that there is no way to separate these out from each other. The “yoga world” consists of people who are interested in yoga practice. The motivations at work and the actualities of people’s experience that make up the yoga world have everything to do with yoga. And up until recently, singing the song of simplifying and slowing things down have always felt like pushing against the tide. Now I’m seeing a wave of new voices picking up the tune.
Fast and intense may serve for a time but it is unsustainable and will invariably require some reevaluation. For in the slowness of our lives is where we are able to perceive its worth. Yoga practice is no different.