Innerspace Yoga Blog

His Holiness the Dalai Lama is Coming to Indianapolis This May!

Mon, 3 May 2010 21:10:39 -0400

His Holiness will give a public talk in Indianapolis at 9:30am on May 14, 2010 at Conseco Fieldhouse in Indianapolis. The program, expected to draw an audience from around the globe, will be hosted by the Tibetan Mongolian Buddhist Cultural Center (TMBCC), the Indiana Buddhist Center (IBC) of Indianapolis, and the Interfaith Hunger Initiative (IHI) of Indianapolis, forging a new partnership among organizations whose mission of community outreach and growth is universal. Tickets for the public talk go on sale Saturday, January 16th at the Conseco Fieldhouse box office or area Ticketmaster locations. General admission tickets are $25 and student tickets are $15. Please click here to go to the page at Conseco Fieldhouse to buy tickets or call 1-317-917-2727.

Yoga, Anger & Your Equanimity

Wed, 14 Apr 2010 07:32:22 -0400

“It is natural for the immature to harm others,” Shanitdeva said, “Getting angry with them is like resenting a fire for burning.”
The Buddha expounded upon this topic as well, “Getting angry at someone who has wronged you is like holding a hot coal in your hand with the intention of throwing it at them. The end result is your own burned hand” (or something to that effect).
So we know the emotion of anger has been around since humans could think. When we aren’t being plagued by worry or anxiety, the next negative afflictive emotion is anger. Anger takes many forms including passive-aggression, righteous indignation, and rage. Anger turned inward, according to Dr. Phil, becomes depression. These are states of being we’ve all experienced to one degree or another. That in and of itself points to the truth: as people, we are essentially all the same. We’re interconnected individuals subject to the same confluence of complex emotions.
From a yogic perspective, the first step in dealing with anger before it becomes problematic is to see it for what it is: a reaction to a state of feeling helpless, powerless, or victimized in some way. Anger isn’t something that will go away on its own if its swept under the rug and ignored. Sooner or later, the rug of perceived security can and will be yanked out from beneath our feet, leaving us to stumble and try to regain our balance.
Considering the Buddha’s analogy of our anger burning ourselves, we must realize when we are engulfed in flames and move away from the fire. Very often, the object of our anger (whether it is a political regime, or a horrible situation, or another person) will never even know we are mad. Chances are, if you have been severely wronged by a person, they might not even care how you feel regardless of who is right and who is wrong. So the first step is to just be aware of the anger.
The next step in restoring equanimity is to give your anger some space. Acknowledge the feeling without judgment. In other words, don’t get angry for feeling angry. Right, wrong, or indifferent, beating up on yourself for feeling anger is like pouring gas on a fire. Become very aware the anger is there, investigate the cause, and give the feeling some space. When we feel backed into a corner, anger arises. In times like these, it’s hard to see there really is a lot of space and breathing room. Take a little time to notice the anger before doing anything. Sometimes, this is as simple as just dropping the story line and saying, “Oooh. I’m angry.”
Notice where anger manifests in the body, and become aware of how the energy moves. Check in with your breathing. Chances are, you’re breathing shallowly, high in your chest. Find out if your sympathetic nervous system (fight or flight mechanism) has been triggered. This is where the yoga of awareness comes into play.
For myself, real anger radiates down my arms as if something has pierced my heart chakra and electric energy discharges from the center of my chest all the way down to my fingers. When I have that feeling, I know it’s time to check myself before I wreck myself! Again, there is no use in dousing the fire with an accelerant. I know if I don’t stop right there, my anger will get the best of me, and soon anger won’t be the only problem I’ll have on my plate.
Stopping anger in its tracks is the way to keep the peace, or at least neutralize the situation before it escalates and creates more negative karma (cause and effect). Sometimes stopping the anger by adjusting breathing and closing the mouth isn’t enough. One may need to walk away to diffuse the situation if the anger arises during an interpersonal conflict. This can be difficult if you’re the sort of person who likes to have the last word (another thing to discover about yourself).
Although you may have removed yourself from an angry confrontation, you may still feel the effects in your body. Being mindful of your breathing, see if you can slow down the thoughts and feelings simply by aligning your body into proper posture and taking several slow, deep breaths. This will give your parasympathetic nervous system a chance to switch on as stress hormones stop coursing through your veins. Alternate nostril breathing is a simple pranayama technique you can employ to switch into relaxation mode very quickly.
If this works, go ahead and do several restorative asanas: lie down, pull your knees to your chest or try Savasana. Forward bends from either a standing or sitting position works wonders to reassert inner peace. Conversely, if your adrenaline is still pumping, you may need to burn off that energy. Do a few Sun Salutations to tire your body, then perform the forward bends and restorative postures.
Many times, being angry provokes guilt. Some of us were told as children, “Nice people don’t get mad,” or that our anger was inappropriate. We don’t have to get caught up in this dichotomy of feeling angry then feeling terrible, or thinking we are bad people because we are mad. We are not our thoughts, nor are we our emotions: we are the witness to our thoughts and feelings. As such, we can use our awareness to transcend our own anger and helplessness, and embrace our vulnerability to work for our own equanimity.

Ayurveda: Yoga’s Medical Counterpart

Mon, 5 Apr 2010 07:21:19 -0400

Self-awareness and self-actualization are the goals of yoga. These aspirations are supported by the sister science of yoga, Ayurveda. Also an ancient modality of wellness, Ayurveda is the holistic medicine of India which seeks to bring the body and mind into balance to fight disease.
Ayurveda maintains (much like the Theory of Relativity) the human body is a microcosm of the macrocosmic universe: our bodies are expressions of the same forces of nature that build and regulate the natural world. As such, each individual’s prescription for health is tailored to personal constitution and circumstances.
To learn more about Ayurveda, please click here; to find out where you can receive services and consultations in Indianapolis, please click here. Namaste!

Protect Your Joints in Yoga

Mon, 22 Mar 2010 21:46:11 -0400

Yoga is most dangerous for very flexible people. This seems counterintuitive, but inflexible people generally don't push themselves beyond their physical limits. Whether you are a seasoned practitioner or a beginner, there are many ways to protect your joints when you do yoga. The goal of yoga is self-realization and the first step is to know how your body responds to stretching.
Please click here to view the rest of this article offsite on eHow.
Thanks & Namaste, Kelly.

Incorporate Yoga Into Your Daily Life

Mon, 22 Mar 2010 21:41:22 -0400

Have you fallen in love with yoga and want to integrate its transformative power into your life? Perhaps you've discovered the benefits of yoga, but can't make it to regular classes or find yourself drifting away from your practice. It's easy to get more out of yoga on and off the mat. Take your yoga practice to the next level with five easy steps you can do right now!
Please click here to be taken offsite to the full article on eHow!
Thanks & Namaste, Kelly.

Fight, Flee or Freeze: Your Nervous System and You

Tue, 9 Mar 2010 16:10:49 -0500

I read a great article about the human nervous system today on Wise Brain. We’ve all heard about our nervous systems, but did you know there are actually several organizations at work to keep you wired up properly? Unfortunately, so many of us live in chronic stress, a state in which our fight or flight mechanisms are always on. It begs the question, “If you aren’t being chased by a tiger, why do you feel so tense?!?”
In our yoga classes, I try to mention the fight/flight mechanism often. Fight, flight or flee is the feeling we get when we are faced with adverse circumstances, whether we are indeed being chased by a tiger, or we’ve just slammed on the brakes, or we find ourselves in nerve-wracking conflict with another person. It’s that sweaty pins and needles feeling we get that is sometimes accompanied by nausea, dizziness or even heart palpitations.
Humans occasionally need a shot of adrenaline to get out of trouble, and once we are safe, our parasympathetic nervous system should take over and allow us to relax, repair, rest and metabolize. Unfortunately, modern life is complex and stressful, and because we don’t use often use up said stress hormones by fighting or fleeing, our nervous systems keep running in stress mode. The sympathetic nervous system doesn’t necessarily have the opportunity to kick over to the relaxation response and we keep being exposed to additional stressors, keep breathing shallowly, and stay “stuck.”
If the parasympathetic nervous system is not given the chance to kick on, we are unable to relax or repair. Our organs can’t function properly, especially those responsible for digestion and metabolism. The parasympathetic nervous system, can however be willfully engaged, namely by deep breathing such as we practice in yoga.
Breathwork, or pranayama, is one of the eight limbs (aspects) of yoga. Deep breathing is key to relaxation and total wellness. The quickest way to knock out stress is to adjust your posture so your spine is elongated, your shoulders drop away from your ears, and your belly is relaxed. Next, begin to breathe slowly, deeply and evenly through your nose. Let your exhalation last twice as long as your inhalation, close or lower your eyes and slacken your jaw (a tense jaw or clenching your teeth is a sign you are stressed, and you may not even realize it until you mindfully direct your attention to your face).
Take as many breaths this way as you need until you begin to feel more calm. Notice your hands and relax them as well. Get out of your head and into your body and notice which parts of you are holding tension. Visualize the tension melting away as you continue to breathe mindfully, and you are on your way to relaxation. Yoga and meditation are the keys you need to unlock your inner peace, a state of equanimity that is the center of your being and is actually always accessible even in the face of trauma or everyday stress. Namaste!

Advice From Master Teachers

Tue, 2 Mar 2010 22:08:35 -0500

“When I was younger, I would think, "When X happens, I'll be happy." When, when, when. At a certain stage in practice, you see that you can't base your life on contingencies. Things can change at any moment. Why not be happy now? Yoga has helped me go through really challenging times with grace and ease. You can say, "OK, things are hard right now, but everything changes." When everything is great and integrated, that will change, too. You savor good times and don't get as thrown with the changes. You just ride the wave. It's so much less stressful.” Patricia Walden, as quoted in Yoga Journal
“Gratitude is another really important practice—seeing how even challenges are part of your path. Everyone has had tragedies and traumas. I've gone through hard stuff. But I'm grateful that all of that happened. Instead of saying, "Why me, God?" I can now say, "Thank you." Learning forgiveness is key. If you hold grudges and resentments, then you get bitter. It shows on your face and in your organs. And you get old in your mind. So be grateful and forgiving. That's the only way to truly stay young and happy.” Gurmukh, as quoted in Yoga Journal

Yoga Tips for Beginners

Sat, 23 Jan 2010 13:27:23 -0500

“In the beginner’s mind there are many possibilities; in the expert’s mind there are few.” The late Zen master Shunryu Suzuki recited this dharma which has become classic for yoga practitioners and meditators alike. Yoga is most exciting for beginners because its transformative power is so mind-blowing and immediate.
From your first time in yoga, you may feel muscles you didn’t know you have. You may take your first proper deep breath in years, connecting mind and body in ways you’ve never experienced. Yoga gives us the opportunity to access our mind, body and spirit in the present moment. Since none of us can be two places at once, yoga prevents us from stressing, obsessing and worrying about our problems and our pain - physical and emotional.
Most basic classes combine three of the eight classic limbs of yoga: asana (yoga postures), beginning pranayama (breath work), and a short meditation focused on the stress-relaxation response. By training your mind, you learn to control your body. Becoming aware of your body, you learn to control your mind. It’s actually very simple!
Here are some tips for your first and beginning yoga sessions, whether you practice at home, in a studio or at a gym:

1. If you can move your body one inch in any direction, you can do yoga - even if you can only move your eyeballs! In fact, moving your eyeballs strengthens your vision and activates parts of the brain that may have been “sleeping.” The beauty of yoga is
there are postures for every kind of body, and practically every posture can be modified for anatomical differences, skill level, and comfort. Let go of judgment and expectation so you can be
fully present while practicing. Yoga is not a competition with yourself or anyone else. Focus on proper alignment and awareness rather than achievement.

2. Breathe slowly, deeply and evenly through your
nose. STOP if you feel pain or dizziness, or whenever
you feel exhausted. Tell your instructor if you have
any medical conditions or injuries. Women should not
invert their bodies upside down during menstruation,
and should inform the instructor of pregnancy.

1. Watch your knees and elbows. Knees shouldn’t go
over the top of the foot or be locked in any “straight”
leg positions; the knees should line up between the big
and second toes. Elbows should be rotated inward in
arm balancing poses. The inner sides of your
elbows shouldn’t be facing forward. Not only will this
work the upper arm muscles better, but hyper-
extending the elbows so that the insides face forward
will wear on the joints over time.

1. Flexible people should be very careful not to
overextend themselves; we want to stretch muscles
but not ligaments. No bouncing ever! Forget about
1980s aerobics videos. You go down as far as your
body and comfort allows, and stay there without
bouncing your body to get further into the pose.

1. Feel free to close your eyes to shut the visual
world out while you are in a posture. Get out of your
mind and get into your body.

1. Stay off your toes. Toes are for balance when
walking. Standing postures should be done between
the ball and heel of the foot. If you have to lift your
toes up to stay off of them, do so.

1. Stay “zipped up.” That means tuck your tailbone and
pull your abdominal muscles inward toward your spine, like you are zipping up a coat or tight jeans. Lift your heart and drop your shoulders away from your ears.

8. Don’t hesitate to inform your instructor if you don’t want her to touch you, or if her adjustments make you uncomfortable. If you know you’ve reached the edge of your ability, say so. Don’t allow anyone to manually push you beyond your limits in a posture.

9. Don’t beat up on yourself if you find your mind wandering during meditation or in postures like Savasana, where your body is passive. Minds think, and creating a “blank screen” is not the goal of meditation. Without allowing yourself to converse with particular thought, just label the thought “thinking,” and return to observing your breath. We are not our thoughts or our emotions; we are the witness to the thoughts, and just noticing this distinction is enough for now. Don’t get frustrated with your wandering attention or your own personal obsessions.

10. Be aware of the first thoughts that come to mind when your body is uncomfortable. Label these words, “thinking,” and return to your breath and alignment. Just because you’re sweating or slightly shaking doesn’t mean you have to give up! The goal of yoga is self-awareness, and that means discovering your physical and psychological “edge.” Once you
become more adept at your postures, you will develop
endurance and the ability to discern when your body needs particular poses and sequences to relax, recharge, and heal.

Gratitude 101: Who is Your Teacher?

Wed, 6 Jan 2010 08:16:43 -0500

There is a Zen koan that says, “If you meet the Buddha on the path, kill the Buddha.” What the hell does that mean? It means as you are walking around in your life, question authority. If someone tells you they have all the answers, they don’t. The answers are all inside; you just have to uncover the truth within you. That’s what I mean in class when I say, “You’re good enough. You were perfect when you walked in here.”
Every one of us has to one degree or another, a bit of self-loathing. Our American culture exacerbates this feeling. No matter how big the house is, how fast and shiny the car is, how perfect the kids are, how many handbags we own, we always want more because we think getting more, achieving more will fill the hole inside. Everyone has her own version of the need to fill up; maybe your trip is addiction to food, or shopping, or getting degrees behind your name. The specifics don’t matter. We all have ways to mask our pain, loneliness, and feelings that we just aren’t good enough.
This kind of thinking leads to poverty issues. We may live in a mansion, with plenty of food to eat and clothes to keep us warm, but we end up walking around like we have no resources. It’s like a beggar struggling for the basic necessities when he has a three carat diamond in his pocket.
The antidote for this sickness of need and greed is gratitude. Be grateful to everyone and everything. The worst obstacles and circumstances in our lives are essentially a gift given to us to allow us to WAKE UP!
Today, I’d like to acknowledge my gratitude to my very best teachers, who have shown me the true nature of reality.
Pictured above at the top of this post is the Venerable Zasep Tulku Rinpoche, my dharma teacher. Rinpoche is a Tibetan exile who teaches in the States; I met him about eight years ago in Bloomington and was privileged to take a few teachings from him. Of course, I am immensely grateful for the teachings of His Holiness the Dalai Lama as well. Without his love and wisdom, so accessible to all of us, I’d be totally screwed.
I’d also like to mention Barbara Mayer and Gloria Karr, my first writing teachers who filled me with passion for literature and expression. Natalie Goldberg, author of Writing Down the Bones is a Zen practitioner who prescribes writing as a means for awakening consciousness. I was able to take a short workshop with her the last time I was in New York, and her insight was amazing.
I can’t forget my Anthropology professor, Dr. Richard Ward who treated me like a scholar and taught me to think like a scientist, and my idol Dr. Jane Goodall, whose selfless philanthropy has guided me to see the interrelatedness (shunyata in Buddhism) of all beings and our planet.
Also, a special shout-out to my very favorite yoga teachers, Nikki Myers and Marsha Pappas of Cityoga in Indianapolis. If you want to have the experience of a lifetime, sign up for their yoga teacher training - even if you have no desire to lead classes. I’m also grateful to Hala Khouri, Sean Corn, Gary Kraftsow and Richard Hittleman (whom I have never met, but he gave me my introduction to Hatha yoga in 1986 through the only book I could find in our little community library).
Every single person who has ever taken even one of my yoga classes is also my precious teacher. I bow to all of you, and invite you to take a moment to reflect upon the teachers in your lives.

Backbending for Seasonal Affectations

Tue, 3 Nov 2009 20:45:02 -0500

Winter is settling in for sure. If you’re affected by the change of seasons, daylight savings time, and the cold, add extra backbends to your posture repertoire. We incorporate danurasana (bow) into our class sequences because it’s a simple, energizing pose that elevates mood and stimulates the thymus gland, which supports your immune system.
If you need something less intense, bujangasana (cobra) is also an effective backbend. By keeping your legs flat on the floor and only raising up to your sternum, your chest is still greatly expanded. Contrary to what one might think, backbends don’t, or shouldn’t, come from the low spine. Rather, the thoracic spine/heart center has to be trained to support the spine in this position.
Please click on to the full article in Yoga Journal. My favorite backbend is king pigeon!

Terrible Tree Pose Part 2

Fri, 9 Oct 2009 22:10:15 -0400

My pet peeve in yoga is a terrible tree pose. I loathe it so much this is the second time I have posted regarding jacked up vrkasanas. While her pajamas are off the chain (fashioned from eco-friendly cotton, to boot), this yogini has it all wrong. Let’s reassemble her, shall we?
First, she should begin from tadasana (mountain), aligning her feet and knees forward. Then she needs to square her pelvis, tipping her pubic bone up and slightly forward. She is currently exploiting the inherent flexibility of her lower left back and hip instead of using the strength of her bum and thighs to take her weight.
Instead of leaning out to the left, she should be standing balanced while drawing her hips toward her spine. That means engaging the quadriceps and gluteus muscles. Think of it as a hug your musculature gives to your skeletal system as your body, mind and breath draw inward to focus on balance.
With her lower limbs in proper position, she can then raise her right leg up (knee rotated outward), and place her foot anywhere she wants along her inner left leg -- EXCEPT on her knee.
There should be no new pain, no harm done when we practice yoga. If she keeps up this sloppy alignment of hunching and scrunching, she’s going to be in serious trouble when her joints start really aging!
It’s easy to practice conscientious posture when we are on the mat; that’s why it is called “practice.” The question of mindfulness is whether or not we practice proper alignment when we are standing at the sink, or waiting in line. Our joints just feel stress. They don’t know the difference between a few years of wrong asana or the same lapse of time spent standing around living our lives!
The yogini to the left, however, is doing a good vrkasana. Her right hip is tucked in (though it seems her right knee might be ever-so-slightly locked, hyperextended), and she has her left foot placed on at her right ankle. This is how I find myself doing dishes. When I have that bubble of awareness, I check to make sure my tailbone is tucked, there is slack in my knees, and my chest is lifted. I may not be in perfect union with my mind and breath while I toil over a lasagna pan, but I am in perfect alignment in my body.

Messed-Updog: the perils of improper elbow alignment

Wed, 24 Jun 2009 16:02:33 -0400

What’s wrong with these Up Dog postures? All three yoginis above are doing one of yoga’s most recognizable postures in ways that will not only negate the benefits of the pose, but may in fact harm the practitioners.  “Up Dog”, or Urdhva Mukha Svanasana, is a backbend that can be modified for difficulty and incorporated into standing posture practice as well as flowing yoga styles. As such, Up Dog stretches and tones the spine and the front of the body. The chest muscles and upper torso are given the opportunity to open and elongate in ways we aren’t normally able to move in everyday life.  The heart chakra is unblocked as it is liberated from the tightness of rounded shoulders. As the chest expands and lifts, even the thymus gland gets attention, being stimulated to work harder for the immune system as fresh, unrestricted breath moves through the upper torso.  All of these movements become possible as the shoulder blades move backward and down. This isn’t a safe transition if the elbows aren’t properly aligned. Look at the models above. Their inner elbows are facing forward, most noticeably in the case of the middle model. You have to watch the rotation of your elbows when you come into a posture that is weight-bearing on the arms.  Always remember to build every pose from the ground; your foundation is whatever is touching the mat. In the case of Up Dog, start with hands and wrists. Stack your bones up appropriately, always trying to find Mountain Pose. Your shoulders should be aligned evenly over your wrists, and weight should be evenly distributed in the heels and palms of your hands.  If you have a lot of natural flexibility, you may notice your elbows hyperextending this way. When you turn the insides of your elbows toward your body rather than frontward, you’ll really feel different in postures such as Up Dog. You’ll begin to use your upper arms much differently as you take the stress off your elbows and allow your triceps to do the work!
Read more of Kelly’s tips for protecting joints on eHow!

Child’s Pose: Balasana Benefits

Sun, 31 May 2009 23:41:45 -0400

The single most popular pose in a yoga class is, in my experience, Child’s Pose (Balasana). A favorite of pregnant women and surgical nurses alike, Child’s Pose is the ultimate resting posture because it’s passive and soothing, yet very effective in bringing the body into an immediate state of relaxation.
Here’s why: all sorts of daily activities wreak havoc on our musculature. Repetitive motions, such as driving, heavy machine work on a factory line or long periods of standing can wear out the body quickly. Coming down to the floor takes the weight off your sacrum, knees, and ankles. Reaching forward frees the shoulders, keeping the chest and upper back supple enough to support open airways and full breathing.
The tops of the feet have a chance to rest and lengthen, counteracting standing and bearing weight all day. The quadriceps are stretched as the spine elongates.
As the spine elongates, we get a very gentle traction-like effect, as we would in Downward Dog. Child’s Pose achieves similar full-body inclusion in an easier way. Experiment with different levels for your forehead: try yoga blocks, stacked blankets or the bare floor. Wedge props in wherever you need extra support so you can hold this posture as long as possible.
Child’s Pose can be adapted for someone sitting in a chair. For example, my grandma can’t get down on the floor right now. To give her this posture, I would seat her in a chair slightly higher than a table, and just have her lean onto the tabletop edge with her forehead down and her arms outreaching.
Such simple forward bends as Balasana are among the most effective ways for closing the body down. Allowing the spine to decompress and the sacrum to rest, we soothe the body by bending in half. Such postures tell our parasympathetic nervous system to kick in to rest and repair our body.

Yoga Ethics: Yamas & Niyamas

Tue, 19 May 2009 13:00:41 -0400

It's a mad tea party of a world out there! Adopting the yoga lifestyle can help you manage your stress physically, intellectually and emotionally if you're willing to expand your awareness on and off the mat. Understanding the ethics of yoga and applying these yamas and niyamas is as important as your posture practice!

Yamas: Guidelines for interacting with the outer world (others)
1. Ahimsa: non-violence toward self and others
2. Satya: truth and honesty
3. Asteya: not stealing or coveting that which is not offered to you
4. Brahmacharya: moderation
5. Aparigraha: greedlessness

Niyamas: Guidelines for interacting with the inner world (self)
1. Saucha: cleanliness or purity internally as well as externally
2. Santosha: contentment
3. Tapas: discipline, inner fire
4. Svadhyaya: self-observation
5. Ishwara-Pranidhana: surrender to something bigger than yourself

Activate the Anjali Mudra to Seal the Deal!

Wed, 6 May 2009 16:02:45 -0400

The yogini pictured above places her hands in “prayer hands,” known in yoga as the Anjali Mudra. Mudras are simple hand gestures that can have profound effects on both the subconscious mind and overarching spiritual consciousness. Bringing the palms together unites both hemispheres of the brain.
Think of the important milestone for infants on the day they begin to clap! Being able to coordinate this movement activates a flurry of neurological functions throughout the body. Making this gesture of so-called prayer hands effectively turns our bodies and brains to the same channel. You can now associate a certain phrase or thought with this movement and vice versa.
The Innerspace method of yoga makes frequent use of the Anjali Mudra as a means for cueing the practitioner’s “sankalpa,” or decision. We form the sankalpa at the very beginning of our yoga practice so we are aware of our own intentions. In yoga, intention is everything.
If it is your intention to become more peaceful with your kids, your intention to heal your body, or your intention to manifest what have you, then we believe we can move those intentions into being (wishes, dreams, dedications, prayers.... however you language it) by first stating what you want to accomplish, then taking steps to bring that idea to life beginning right there on your yoga mat!
Whenever the opportunity presents itself during asana practice, we bring our hands to the Anjali Mudra and recite our sankalpa(s). Hatha yoga becomes a moving meditation. We become more attuned to our own needs as we build awareness and begin to make choices off the mat that are congruent with our sankalpas.
For example, I like to use the phrase, “I am still waters.” When I am feeling overwhelmed by external stress, I imagine the deep, calm water at the bottom of a pond. No matter what happens on the surface, no matter the ripples, the water below is calm. I’ll be in posture (Mountain or Tree, for example), bring my hands to the Anjali Mudra, then inhale as I repeat the sankalpa, “I am still waters.” I exhale and repeat as many times as necessary.
I may need to repeat this sankalpa once, or numerous times. I may need to just stop and do the mudra and the mantra when I’m standing in line somewhere. It doesn’t matter what your sankalpa is, only that it’s relevant to you. Some examples are: a favorite Scripture or “I will rebuild my health/body/relationship with So-and-so...” Many people just use their personal mantra or prayer as an ongoing sankalpa. That’s good too.
Tell us what your sankalpa is, or what you’re trying to accomplish and we’ll help you sort it out. Just click on the “Add a Comment” button below. Thanks & Namaste!

Aspire to Grow Rather than Age Through the Practice of Yoga.

Tue, 28 Apr 2009 17:28:06 -0400

In today’s Mail Online, I stumbled upon an article about Australian yoga legend, Bette Calman. Mrs. Calman is 83 years old, and performs arm balances and and inversions I still can’t achieve after over 20 years of practice!
“I'm proof that if you keep at it, you'll get there. I can do more now than I could 50 years ago,” Mrs. Calman said, “You're never too old. The body is a remarkable instrument...It can stretch and stretch, and get better all the time. Forget age,” said Mrs Calman.

Please click here to see her amazing photos! Bette Rocks!

Terrible Tree Pose: What you don’t know about proper alignment may do harm even in a simple vrkasana

Fri, 10 Apr 2009 18:03:10 -0400

The woman above is pictured in one of the most recognizable yoga postures, Vrkasana or “Tree Pose.” While she has the right idea showing up for yoga in the first place, and she is still enhancing her balance and confidence, her foot placement is all off.
Tree pose is great for building balance, coordination, muscle strength, and bone density, but resting the raised foot on the stable leg’s knee is a very bad habit. Over a long period of time, doing tree this way will strain both of your knees, pretty much negating the benefits of the posture.
Proper alignment calls for the lifted foot to be anywhere above or below the knee, and some practitioners prefer to actually cross the lifted foot across the stable leg. Although it would appear most of Vrkasana’s action is happening when the leg is lifted, the actual power of the pose is found in the stable hip. Tuck the tailbone and feel the lower abdominals engage.
As for the shoes, well, I’m not a fan. There are certain environments and times when wearing shoes for yoga is appropriate, but as a rule, I think it’s best to practice barefoot. Socks cause slipping, and possibly injury. Bare feet have the opportunity to pronate and flex naturally, stretching ligaments and tendons and allowing the foundation of the body to support and correct itself.

This woman needs a yoga prop! How to sit comfortably on the floor in any setting:

Wed, 8 Apr 2009 18:49:49 -0400

Perhaps you sit like the woman pictured above: any seated, cross-legged position causes your knees to rise. You aren’t able to sit like this for long without shifting your weight around, let alone use the posture for meditation. Rising knees are usually caused by tight hips, a condition which also may cause straining in the lower back.
To remedy the discomfort and allow yourself to sit longer and more comfortably, simply sit on a yoga block or a stack of blankets. This will elevate your hips just enough to let gravity pull your knees and quadriceps downward, allowing you to sustain the posture.

What is OM? Why is it part of yoga?

Sun, 1 Mar 2009 12:46:40 -0500

Sooner or later in your experience with yoga, you will see or hear OM, which is essentially the universal vibration, a sacred syllable said to permeate everyone and everything. The sound of OM is so important to Hindus and Buddhists that many mantras begin and/or end with the syllable.
Sometimes, you might see OM written as AUM, which is a more phonetic spelling because the syllable is actually three audible parts: A-U-M.
One need not be Hindu, Buddhist, or any permutation thereof in order to realize the benefits of chanting the sound of OM because in and of itself, OM is not a “religious” word. In fact, it’s useful if a person doesn’t have any preconceived notions about the etymology of the sound. Here in Indiana, OM isn’t a usual part of speech, so if one were to choose it as a personal mantra, repeating it wouldn’t trigger thoughts as words in English might.
I present yoga as the art and science of self-regulation. Therefore, I won’t ramble on about my personal metaphysical experiences with mantra practice. I won’t even go into the bliss and the insight gained through chanting the mantra OM.
What I will say is that chanting helps to induce a peaceful, calm state because it involves breath work (pranayama) and vibration in the body. By chanting, or singing or whatever you want to do, you have to focus on the mechanics of the exhalation.
As you control the speed and depth of your exhalation, you elongate the breath going out. As your vocal cords vibrate and you exhale as you sing/say/chant “OM,” you stimulate the Vagus Nerve in a way which signals the Parasympathetic nervous system to kick on. In other words, the stress response is turned off and the body is able to relax, heal and metabolize.
Want to learn more about expanding your yoga practice by learning more Sanskrit? Check out Colleen Saidman’s blog entry. If you want to hear the sound of OM, click here.

Journaling & Yoga

Mon, 5 Jan 2009 16:39:19 -0500

Your yoga practice doesn’t end when you step off the mat and resume your day. To be in a state of yoga means to be aware of the body, mind and breath regardless of whether or not you are actively in posture. Keeping a journal is an excellent way to supplement asana and pranayama in your quest to be more self-actualized.
Journaling has long been a tool of therapists and artists alike. When we free-write, we tap into a deeper layer of consciousness where logical, linear thought goes by the wayside. The act of writing for oneself without fear of consequences or criticism is incredibly freeing, and can serve as a problem-solving tool as well as creative inspiration.
Just as we lay in Savasana after all the postures, we can come to a blank page to allow our very temporary feelings space to escape. Savasana allows us to absorb all the yoga. Journaling allows us to organize our thoughts and express our emotions in a safe, sustainable way. Because this form of communication taps into a deeper consciousness, using parts of the brain not usually exercised in mundane activity, writing hones our creativity and helps to expand our awareness of Self and Spirit.
I have kept journals since I got my first pink Little Twin Stars diary over 25 years ago. A serious Beatnik since early adolescence, there were times I believed life itself existed for the sole purpose of writing practice. You don’t have to be that devoted to journaling to experience profound benefits, however. You just have to show up. Here are some tips for starting (and continuing) an enjoyable, valuable writing practice.

1. Try using your computer as well as many kinds of pens and pencils. Word processing is sometimes better for those who think very fast or feel hampered by the quality of their handwriting. If you find yourself stumbling because the letters don’t look “nice” or “perfect” on the page, try a digital diary instead. See whether you like felty pens or ballpoints, pencils or markers.
2. Start keeping a journal in an inexpensive book. Leather-bound diaries are nice, but sometimes intimidate us. We don’t want to ruin the beautiful paper with our sheisty thoughts, cross-outs and doodles. Writing in a spiral notebook or even on loose leaf frees you to just show up at the page and get it done. Once the habit of showing up and getting it done is ingrained within you, feel free to make or buy something fabulous.
3. Once your hand begins writing, try not to stop. If you make a mistake, just skip a line and start again. If you think you will need to keep this entry for future reference you can always camouflage your mistakes with a sticker or some correction product. Don’t second-guess yourself. Just keep your hand moving until you have discharged the entire feeling, or you’ve come to the end of the anecdote.
4. Don’t become married to your thoughts. This is especially important to those who already have writing experience. Don’t judge what’s good or bad, just come to the page and do the work. Then take the opportunity to practice non-attachment. Zen writer and teacher Natalie Goldberg advocates taking the ego out of the moment in order to allow “writing to do writing.”
This means being present for the experience, and writing while you are writing --- not making an absent-minded half-assed effort. Go get a copy of Goldberg’s “Writing Down the Bones.” Do everything she says.
5. Unless you are trying to solve a particular problem, or you’re working on a piece you plan to publish, don’t read over what you have written just yet. Give your thoughts enough space to dissipate. You’ll be more honest, more instinctual and relaxed if you free-write without your inner editor interjecting every third word.
1. Set a timer. Go for five minutes nonstop, then ten. Just
keep your hand moving without judging yourself. You
don’t have to sound awesome. In fact, don’t try to.

Over time, you’ll find yourself more centered and focused. Keeping a journal is yet another tool you can use to wake up and become more self-aware and peaceful. Read this article and more about writing @ kitty:magazine.

Beyond Asana: Using Yama & Niyama to Mitigate Holiday Stress

Fri, 28 Nov 2008 21:20:55 -0500

Aparigraha is one of the Yamas, or yogic restraints. It means not grasping. Non-attachment, or cultivating indifference toward material possessions falls under the umbrella of this practice. Imagine a holiday without wanting: a holiday without a bunch of stuff. No one wants anything, no one gets anything, and no one gives anything.
Sure, there wouldn’t be post-holiday letdown with its messes and high costs, but imagining this scenario of nothing can be hard to accept at first. We’ve seen the transformative power of yoga in our practice on the mat, and maybe we want to explore other limbs so we can become even more aware. We want to go deep into yoga, but we like our stuff! We don’t want to give up our stuff; we worked for it! Wished for it! We like shopping for our things and accumulating more.
There is always a middle way. We don’t have to pretend we don’t live in a material, consumer-driven culture, filled with Black Friday sales and Cyber Monday opportunities and Secret Santas, wish lists and gift registries. We don’t have to ignore the impending holidays, or the tradition of giving and receiving generosity (presents) just to practice this restraint in our time off the mat.
“Aparigraha is not about giving up all your possessions. It is about giving up the belief that your happiness depends on your ability to hold on to what you think you own.”
This insightful quote is from yogini Kelly McGonigal’s website. It’s a great way to check yourself before you wreck yourself spending or conversely, Scrooging.
Svadhyaya is another aspect of yoga that can bring a sense of support to your life in stressful times. It means self-observance. When we integrate svadhyaya into our practice, we are choosing to practice conscious awareness on and off the mat.
Holidays mean lots of excitement and stimulation for many of us. It can be very activating to be reunited with people we don’t see very often. It can be very stressful to try to meet others’ expectations. Svadhyaya tells us to be aware of how we feel in our bodies as we’re out in the world as well as when we are doing yoga on the mat.
Just like we watch our breath rise and fall while we are in a posture, just like we check the tension in our jaws in others, we witness what’s happening when we physically put ourselves into an uncomfortable situation. Svadhyaya tells us to watch what happens when we are in emotionally triggering or uncomfortable situations, too.
Do you dread family functions? Are you put off by your uncle’s political rants or your cousin’s perfume? How about your aunt’s criticism of your partner? Got some parents breathing down your back about a career choice? How about a difficult sibling? This year, instead of getting stressed or enmeshed, just try to witness the whole thing the way you witness your breath rising, falling, and moving on again and again.
Be self-aware enough to know what pushes your buttons, and just see what happens when people steal your parking space, or cut you off on the road, or when you’re communicating with others. Acknowledge the feeling and move on with patience. Notice how you feel in your body when you see others turning their own screws, doing the same old thing. How does that compare to the feeling of just finishing a few Sun Salutations?
Can you think of a sequence of poses, or even just one pose that would make you feel more relaxed, grounded, or happy and better able to breathe? If it is possible in the moment you are stressed, move into that posture. Ground yourself in the familiarity of Tree or Triangle.
If moving into posture isn’t feasible once you feel stressed, try to make time to do that posture for yourself later. Try doing it before an office gathering, between clients or when you’re facing challenging friends and family. Just be aware and present for as many moments as you can. Peace and equanimity are totally possible, and attainable when you use yoga!

Flowing Yoga Video

Sat, 6 Sep 2008 23:25:36 -0400

Just a quick post this week to show you an example of yoga done in a flowing manner. I searched “yoga” on You Tube and this was one of the first clips that showed up. On the website, it’s labeled as “Ashtanga Yoga Demo,” though this is exactly what I mean when I say vinyasa-style, or sun salutations.
As you dig these very authentic ethereal Indian beats and marvel at the ancient scenery, remember your postures don’t have to look like these masters. Everything they are doing can absolutely modified to your ability and needs so you can receive the benefits of yoga. In fact, if you have joined me in class, you have already practiced these very postures yourself!
Though the yogi doesn’t list much about the clip on You Tube, I learned he is yoga instructor Steven Green. The original clip is posted on his site. I find myself replaying it just for the music!

A brief word about knee alignment and your postures.

Sun, 31 Aug 2008 11:12:32 -0400

It is especially important to stabilize your knees when you are coming into a posture from the floor upward. This will prevent injury and also allow the powerful quadriceps to take the brunt of the work from the knees.
You always want to build every posture from the ground up, first squaring your weight evenly on your foot, then aligning the ankle, knee and hip so all are moving in the same direction. Don’t let your knee sway around; don’t ever lock the knee up. Even when a posture calls for a “straight” leg, such as Triangle or Crescent, there can be a fair amount of slack in the knee. The knee should never bend so deeply as to extend over the top of your foot, past your toes. This is hyper-extension and over time, it can be detrimental to your joints.
If you are unable to put weight on your knee for any reason, consider moving to a chair and modifying your postures from there. If your knees are simply sore or weak (as opposed to serious injuries or chronic conditions), you might benefit from strengthening the quadriceps (thigh muscles).
If you have knee problems, please avoid Lotus, Half-Lotus, Pigeon poses, Virasana (Hero), or anything else that requires deep knee-bending or balancing on the knee (including tabletop postures). In fact, knees can be so tricky, I advise you to see an orthopedist before you continue yoga if you have even the slightest problem with one or both of your joints. Mosey over to yogajournal.com for Caroline Guthrie’s article Knee Deep in Yoga.

What brought me to yoga

Wed, 13 Aug 2008 23:02:12 -0400