The Pondering Yogini

A Mindful Valentine: Acceptance

2012-02-12T12:39:00.000-05:00

Pushpaputa Mudra : "A Handful of Flowers"
Place you hands on each thigh, palms facing up & lightly cupped, prepared to accept the gifts of the Universe

"Only with open hands can we enrich the world, and only with an open mind and soul can we receive what cosmic consciousness gives us." ~ "Yoga in the Hands", Gertrud Hirschi

One of the biggest lessons in yoga and meditation is acceptance. Accepting that your mind wanders, that some days its impossible to sit, that your leg falls asleep, that some times you'll wobble in vrkasana, that you don't have to judge yourself, and that you are good enough. By accepting our perceived shortcomings we allow them to dissolve.

When discomfort comes up or your mind wanders in practice, acknowledge that is okay. These things aren't important, your next breath is an opportunity to start again. If you try to sit in meditation but really can't, so what? You tried. Take a walk. Do something you love. Try again tomorrow.

Open your hands:

Accept what gifts the Universe has to offer, whether they're labeled "good" or "bad" ~ don't try to exchange them. They fit.
Accept the beauty of who you are.
Accept the gift of the breath.
Open your heart.

******

I want to share with you the nuggets the Universe has offered to me this week that inspired my theme of acceptance:

Accepting Knowledge:

“Forget about all the ‘do this, don’t so that’ business. Commit as many mistakes as possible…you’ll become great!” ~ Buckminster Fuller, via The Golden Presence, daily readings from Sri Swami Satchidananda

Comments from my posting last week Mantra O' Mantra

Accepting Compassion:

"I'm often drawn to 'OM mani padme hun'...not sure why, but I just love it when I hear it." ~ from @yogicrystal

Accepting Spiritual Abundance and Success:

"I have been doing 'Lakshmi Vam Sri Kamaladaram Soha (swaha)' to bring abundance to my classes and for everyone. It's part of the mantra's Alan (my teacher) uses in his meditation classes and it was coming up spontaneously in my head so I figured there was a reason for it and I just went with it" ~ from @sevasouleyoga

Accepting Divinity:

"I always find myself chanting Sri Ram Jai Ram Jai Jai Ram" ~ from @x_kiki_yogini_x

Mantra O' Mantra

2012-02-05T16:08:00.002-05:00

"Mantra meditation is like spiritual food; it awakens our creative process, nourishes our spirit, and opens our heart ~ what more could we want?"
~ Ram Dass

Silence

The greatest mantra of all ~ by hearing the sound of silence breath by breath, OM ~ the vibration of all things, the Universe ~ arises awakening our true essence.

There are countless mantras to choose from in this world. Some address dieties, others are simple, positive messages, while others acknowledge the inhale and the exhale; when choosing a mantra you will know its right because it will sit right in your soul.

"A mystical energy encased in a sound structure"
~ The Sivananda Companion to Yoga

Mantras are personal. Even if a teacher gives the student one, if it does not resonate it will not be an effective tool. The repetition of the mantra with the inhale and the exhale creates an energetic pattern to support positive rebirth in the meditator. They are vitamins for the soul.

What speaks to you? Your soul?

My soul sings:

Om Namah Shivaya

OM and salutations to Lord Shiva, the Cosmic Dancer, dis-speller of negative energy, destroyer of old ways, he who makes makes way for new beginnings.

Yoni Mudra: Developing Pratyahara

2012-01-29T14:47:00.002-05:00

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In Yoni Mudra, the ears, eyes, nose, and mouth are closed with the fingers to develop sensory withdrawal, or pratyahara. Pratyahara combined with dharana, concentraction, are the two components that make up dhyana, or meditation. To withdraw from our senses, we disallow outside distractions such as sight, sounds, and smells to take us away from our point of concentration. I also define it as allowing ourselves space and time to meditate.

Before I dive into this mudra, I want put a disclaimer on it: this is a powerful mudra that works quickly; if you're claustrophobic or have a very busy mind it may be a overwhelming at first. You can start with just a few breaths and build up to longer.

My initial reaction to Yoni mudra, was "holy crap I can't breathe!" Duh, my nose and mouth were closed off! So, please let me get that out of the way for you. I am slightly claustrophobic and I found that challenging for the first couple of times I practiced it. To help alleviate tension before taking Yoni, I take several deep breathes to soothe myself .

Also, in the spirit of full disclosure here, if you love makeup like I do, do this prior to putting mascara on.

As for breathing while in Yoni mudra, the middle fingers are used to retain and release the nostrils for inhale and exhale. My preference is to use nadi shodhana, or alternate nostril breath, as opposed to opening and closing both nostrils at once. For me opening and closing both sides at once is a jarring. Do try both ways and see what is best for you.

The purpose of this mudra is to deeply listen in: you will hear your heart beating and your breath amplified. Over time, you may hear music or sounds of the Universe such as OM. I liken the experience to living inside a conch shell.

Now that I have been working with it for a couple of weeks, I have found that Yoni mudra produces a jump start to my meditative state and is very soothing. I notice a heightened awareness and clarity in my hearing, yet sound is not distraction during my seated meditation afterwards.

To practice Yogi mudra, prepare a quiet space where you are comfortable with cushions and/or blankets to sit on. Move through your spine, shoulders and neck to loosen up. Take several deep belly breaths exhaling through the mouth then move into a more natural rhythm.

Thumbs: close off your ears blocking out sound
Index fingers: place your finger tips over your closed eyelids
Ring fingers: place your finger tips right over your upper lip slightly pressing down
Pinky fingers: place your pinkies just under your lower lip slightly pressing upwards.
Inhale and place your middle fingers on the sides of your nose closing the nostrils. Retain the breath for as long as is comfortable.
Release the middle fingers and gently exhale, replace the middle fingers on the nose retaining the exhale for as long as is comfortable.
Repeat the inhales and exhales for as long as you can remain relaxed. Focus on the sound of your breath and your heart beating. Listen.
To end, release your middle fingers and exhale deeply. Release your hands to your lap, keeping the eyes closed, and simply sit with your breath for as long as you like.

I have gone very slowly building up my endurance with this mudra: I started with working through 3 breaths, now I can sit with it for several minutes. Even though that doesn't seem like long, it is profoundly effective and gets me to a meditative state much more quickly.

If you try Yoni mudra or already use it, please reply with your results, I'd love to hear your experiences.

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Finding Focus

2012-01-22T12:48:00.000-05:00

Webster defines focus as "an adjustment of this to make a clear image."

I think Webster may meditate and this is his definition of meditation. Meditation is an adjustment of our mind to be able to see ourselves clearly. But how do we make these adjustments? How do we focus? Some days its a lot easier than others.

Yesterday it snowed several inches. After cleaning my car off, I left the house to teach my yoga and meditation classes, carefully navigating through the wintry streets to the studio. As I taught, the snow kept falling and getting heavier. When I left the studio, even though the plows were out working, the streets were much worse.

Now, I don't have an awesome snow car ~ it's rear wheel drive and meant to look good, not be rugged. So I really had to focus. My windows weren't staying clear, it was an effort to stay on track, and I wanted to hold my breath & close my eyes. Also, I knew that potentially the worst part of my drive lay ahead ~ getting into my driveway.

My driveway is on a small incline; just enough of a hill to cause me in my fancy car trouble. As I made my approach I turned my attention to my breath to keep relaxed. My first attempt in was a failure. So I let the car roll back out and tried. Again, no luck. Deep inhale and exhale.

So back I rolled out of the driveway, back I rolled down the street. I paused to clear my windows and refocus my approach. I carefully backed all the way down the street (there was no way I could turn around) and into the four way stop so I could go around the block to try from a different angle. Deep inhale and exhale.

Now at the top of the hill to my driveway I paused again to check my breath. This approach was risky in that making the turn into my drive way I could potentially slide into my husband's truck. Slowly I let the car roll forward as I carefully navigated the turn into my space, eyes open, breath even. The snow crunched, the wheels turned, and in I went right where I needed to be, safe and sound.

On our path of meditation, some days are snowy and slick making it difficult to navigate to the quiet serenity we seek. It sometimes feels like it would be easier to abandon our practice by the side of the road and remain stuck. However, with a simple adjustment of our path we can get where we're going.

*****

According to the 8 limbs of Yoga, meditation (dhyana) is made up of two key components: sensory withdrawal (pratyahara) and concentration (dharana).

Dharana: the term concentration means keep a single point focus. We can use the breath (most importantly), mudras (hand positions), mala beads, visualization, and/or mantra (a repeated inspirational phrase or prayer) to help strengthen our focus.

Pratyahara: sensory withdrawal has always had a very obscure feel to me, so I redefined it for my practice to mean making space for myself. Finding a quiet time, turning off phones and gadgets, and giving myself permission to take care of myself.

How have you redefined the elements of meditation to make it more attainable?

Meditation for Intuition

2012-01-15T13:29:00.000-05:00

Like anyone who is a fan of Yogi Tea, I always am curious to read the "Yogi Inspiration" on the bag tag to go with my mug of warm deliciousness. I am also intrigued by the practices that they provide on the outside of the boxes; they fit nicely in my regular yoga practice or make a nice practice on their own. While the practices I post on my blog normally are ones that I design, today's is from my box of tea. I've been working with since January 1st.

The old adage says it takes 30 days to break a habit. In Kundalini Yoga, kriyas and meditations are used for 40 days. Yogic science has shown that it takes 40 days to form a good habit as well as break negative patterns. Change will be felt before the 40 days but the real shift comes in after that mark with continuous practice. If you skip a day, you're supposed to start over from day one.

Naturally being a Pondering Yogini not only am I practicing this, but I've been analyzing it and am sharing my thoughts with you.

Yoga to Trust Your Intuition

"Sit cross-legged or in a chair with spine straight and feet flat. Rest left hand in lap and hold right arm out comfortably to the side. Point right index finger up and make a relaxed fist with remaining fingers."

Referencing the book Mudra: Yoga in the Hands, the right hand position is similar to suchi mudra to relieve constipation and stress and vajra mudra for energy and building personal power. It's also a Universal symbol of being numero uno. The way I see the right hand is a portal for cleansing in order to see more clearly.

While the text doesn't say much about the left hand other than resting it in the lap, I've been holding jnana mudra (thumb & index fingers together, palm up) to for knowledge and balance.

"With eyes gently closed, sit still and breathe deeply for 1 to 3 minutes."

Here I've been practicing deep, belly breathing to access my gut feelings. I monitor the quality of my breath to see where it maybe ragged. This is what I do normally when I really need help figuring something out, and it is also very soothing,

"To conclude, stretch right arm high as you exhale slowly and completely."

There is something that I just love about this last part ~ it's like raising your hand to the Eternal Teacher "I have the answer!". Or at least maybe an inkling of it. I feels like I'm connecting right into the Universe and all Yogis.

At the bottom of the exhale I softly hold my breath out allowing the emptiness. Slowly I start inhaling from the base of my body to the crown of my head welcoming whatever I'm in need of.

What are you in need of? What knowledge do you need to get in touch with? Try this meditation and see what the Universe has in store for you.

A Final Ponderance of 2011: Body Mudra

2011-12-30T07:50:00.003-05:00

When I speak of mudra I am often referring to hand positions. It also refers to how you hold your body.

The physical body is the container for heart, soul, & spirit; how will you hold your body today?

How do you intend to hold your body moving forward? May your body be well.

I pray for you in your body to be loved, healthy, and prosperous today, tomorrow, next year, and for lifetimes to come.

OM Namah Shivaya

Join the Conversation

2011-12-14T10:30:00.000-05:00

You're invited to take a seat on the

MEDITATION CUSHION

Sit. Breathe. Be.

Excellent twitter conversation this morning,
this is what the cushion is all about!

@elizabethgallo: Started the day & week with 108 OMs. Thanks for the idea @MeredithLeBlanc !

@lissabliss: Sounds lovely :) RT @elizabethgallo Started the day & week with 108 OMs. Thanks for the idea @MeredithLeBlanc

@mainlinewife: @elizabethgallo @MeredithLeBlanc how do you keep count? Serious question.

@elizabethgallo: @mainlinewife @MeredithLeBlanc I use a mala, which has 108 beads, most of the time. Malas are awesome -- check out @SaraswatiJewels!

@mainlinewife: @elizabethgallo @MeredithLeBlanc@SaraswatiJewels that answered another one of my questions. I always wondered what malas are used for. Thx!

*****

Thanks Abigail for asking why there are 108 beads on a mala. I have to tell you, there are probably 108 reasons, if not more!

My favorite is that the monks wanted to offer 100 breaths to God. Because they were concerned about miscounting they added an extra 8 to be sure they got all 100 in. This sounds like something I would do.

From @saraswatijewels blog, these are her favorite theories:

"One of my favorites is that 1 stands for the Higher Power, 0 symbolizes emptiness and 8 represents infinity. Another explanation is that 108 is a harshad number, or number meaning "great joy". A harshad number is divisible by the sum of it's digits."

In an article in Yoga Journal, Shiva Rea states these reasons:
"Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: the average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance.

According to yogic tradition, there 108 pithas, or sacred sites, throughout India. And there are also 108 Upanishads [texts of wisdom] and 108 marma points, or scared palaces of the body."

If you would like still more, there is an interesting list on here. I like the one stating there are 108 styles of meditation.

Mala Beads 101

2011-11-20T15:15:00.001-05:00

If you have fidgety hands during meditation, a mala is a wonderful tool to give your hand something to do as well as, more importantly, to help focus the mind. Malas come in a variety of numbers of beads: 27, 54, and 108. 108 breaths is considered a full mala meditation, so if you are using a 27 or 54 bead mala, you will simply turn it at the guru bead continuing to 108.

So let's begin! Sit in a comfortable way and take several cleansing breaths.

Place your mala in your right hand looped over the middle, ring , and index fingers. The index finger should not touch the mala as it represents the ego. Hold your hand up high enough so the beads hang freely.

Place your thumb on the first bead to the right of the guru bead. The guru bead is the larger bead hanging in the center of the mala and is number 109 in the strand. It serves as a "timer" to let you know when you've completed the cycle of 108 breaths.

Inhale. As you exhale side the first bead toward you.

Inhale again and move the thumb to the second bead. Exhale sliding the second bead toward you..

Inhale again and move the thumb to the third bead. Exhale sliding the third bead toward you. Continue on this way through the remaining beads.

When you've completed your 108th breath you will feel the larger guru bead against your thumb. Relax your hand and sit quietly for a minute or two observing the breath feeling the benefits of your work.

Note: if you are using a shorter mala and want to do a full 108 breaths, turn the beads around rather than going over the guru bead. This a sign of respect to the Guru that is the higher Self.

I like to keep my mala at the altar where I meditate. Some people like to wear their malas to remind them of their practice and bring them back to center. Whatever you choose to do with it, your mala will hold special energy just for you serving to support you in your daily life and practice.

*****

For more information on the use and origin of malas from the Jewels of Saraswati:

You will also find beautiful malas there like the one on the pictures she custom made for me.

*****

Book Review: Learning to Breathe by Priscilla Warner

2011-11-13T14:37:00.001-05:00

"Meditate like an old cow pees. Not a steady, strong stream, or it's all gone too fast! A little bit at a time is good." ~ Yongey Mingyur Rinpoche, pg 33

I am always interested to read a book about meditation to widen my view point on ways to offer tools to my students to bring meditation in their lives, as well as supplement my own practice. I'm not so concerned about learning a new technique per se as much as to discover how a particular technique affected the author. I like to read about the journey of meditation more than about the mechanics of it.

Priscilla Warner does not disappoint in this book. Her one year journey, as the title includes, to bring calm to her life is engaging, entertaining, and elated. The author embarked on her quest to help aleve her crippling anxiety and my first thought honestly was "I hope this book isn't a bummer". It truly wasn't, if anything it is the complete opposite, it's a celebration of the release of an old and worn out friend that accompanied her since childhood.

Throughout the book Priscilla introduces the wonderful teachers, including her family, who guide and support her to find the stillness and happiness inside of her. Each person is brought to life through Priscilla's love and respect for them and I finished the book feeling I had gained insight into my own self through her experiences.

I had the distinct pleasure of meeting Priscilla for lunch in the course of reading Learning To Breathe. Her book is an honest reflection of her joyful spirit ~ her truth is on the pages of this book. It is sprinkled with many juicy nuggets of knowledge she shares from her teachers, including her dear Golden Retriever, Mickey and her mother Riva who has Alzheimer's.

I would recommend this book to anyone who is interested in developing or who is practicing meditation, it is a beautiful journey. Thank you Priscilla for sharing with us.

Click here to experience Priscilla Warner's website

Featured on Jewels of Saraswati: Give Me a Hand

2011-11-10T08:37:00.000-05:00

Please click & breath your way over to

Jewels of Saraswati's Blog

She's featured me in a piece called

"Give Me a Hand"

Learn a new meditation technique and check out Lauren's beautiful malas. I'm wearing a ruby quartz mala which she restrung for me in this picture and you will also see a garnet wrist mala I have from her in the other pictures.

Virtual Saucha & Natural Yoga: Before & After

2011-11-04T18:31:00.000-04:00

The Follow Up...

It's been almost a month since I published the blog below. In it I resolved to unplug somewhat. How did I do? pretty darn well I must say. Pretty darn well.

As promised, I did not blog for the rest of the month. However I did, you will notice in the tabs, add a new page to my site called the Meditation Cushion. Here & on Twitter I have opened a conversation about how we meditate. I ask, you answer, I ponder. My goal as a teacher is to help people be more comfortable with meditation and these questions are lending me insight to reach that goal. I thank you.
I have stuck to my commitment to go to Kundalini class every Sunday morning, with the exception of this past Sunday when I did the Making Strikes for Breast Cancer Walk.
My efforts with social media were excellent. I posted as necessary on Facebook for Scarlet's Sutras, for my classes I teach, and fundraising for my walk but not much else. Twitter I made a great effort to check less. Since I was posting questions regarding meditation I did feel compelled to answer but not as soon as they came in. I would do them in groups at different times of day rather than individually instantly.
My Blackberry stayed out of reach a lot ~ the old out of sight, out of mind theory. If I went to get coffee, it stayed at my desk. If I was going out for an hour or two? It stayed at home.

How do I feel at the end of this?

Unburdened

The one thing I noticed as I made an effort to be more unplugged is how many people talk on the phone while driving. Since last year I have been making a conscience effort to not talk and drive yet I haven't really paid much attention to what everyone else has been doing. It was fascinating to see that more often than not people are talking on the phone while driving, or I was sitting behind a driver at a stop sign or light texting instead of paying attention to traffic. No judgments though, this was my experiment for my life.

But what it taught me is I really want to be more aware, more present, and less tethered.

Click here to read how my inspiration Emmanuelle who started this experiment did!

Me, circa 1999 on Aspen Mountain with no cell phone. See how happy I am?

Published October 8, 2011

From 1998 to 2000 I lived in Aspen, CO where I learned how to snowboard. I would have by no means ever made the X-Games but I really enjoyed it. Most days I would surf around the mountain by myself since my friends were far more advanced riders and skiers and was perfectly happy to poke along solo. I remember one specific time while riding Snowmass looking over at the incredible terrain and thinking "Holy Shit! I am ONE with this gigantic mountain! How did that happen?"

A couple of days ago a friend asked me "you like long walks, do you see yoga in other areas of nature as you stroll?" He asked me to blog about it rather than tweet my answer, which brings me here sharing my snowboarding ah-ha moment.

At that point in time I didn't have access to a lot of yoga studios in Aspen but had already been practicing for several years prior to moving there. I realized as I glided along the snow that that was my studio and my board was my mat; I still needed my breath, I still needed focus, and most importantly I had to not judge myself for falling on my arse, which happened a lot.

To further answer his question about yoga in nature, I see it everywhere. Now that I'm living back by the water I see and feel the importance of flow. The tides rise and fall as an asana with the rise being the entrance to the pose, the top of tide being the moments of holding the pose, and the fall of the tide being the release of the pose.

As I take walks throughout the year observing the flowers and trees going through their life cycle: rising in spring (surya namaskar), blooming in summer (backbends), leaves changing color & flowers wilting (forward folds), and finally going dormant to gather energy (savasana and meditation).

Nature is a yoga teacher, no apps needed. Which brings me to my other ponderance of this week; my friend Emmanuelle's Virtual Saucha Challenge for October. In her blog, she invites us to simplify our electronic lives. I have been attempting to do this for awhile; all of the twittering, facebooking, emailing, and blogging sometimes gets overwhelming and is definitely time consuming. Time I could be spending outside, in nature.

This morning I was getting myself ready to leave the house to teach and was checking email on my Blackberry when I got this message:

"Battery is drained, handheld is shutting down."

and POOF! off it went.

Thank you Blackberry.

Yes, I did plug it in to charge, but without looking back, I left the house untethered and very happy. No phone, no email, no tweets, no texts, no nothing! It felt delicious and natural.

So I too will be making more of an effort to do less virtually.

I will do my pondering unplugged for the rest of October and will see you wonderful readers in November sometime .
I will stand firm to my commitment to go to yoga class Sunday mornings rather than surfing the web with my coffee.
I will not obsessively check Twitter and Facebook to see what I'm "missing".
I will reply to emails, tweets, etc but not at lightening speed for fear of seeming disinterested or impolite.
I will leave my Blackberry at home more.

How do you experience yoga in Nature and will you meet the challenge of Virtual Saucha in October? I look forward to reading your answers in a mindful and leisurely pace. Hari OM.

******

Thank you to my friend @Frenzy36 for reminding me of my inspiring mountain moment. He's a lover of dogs, yoga, biking, and taking beautiful pictures of the nature that surrounds us.

Click here to read my dear friend Emmanuelle Lambert's inspirational post on her blog Plans on a Comethttp://plansonacomet.com/2011/10/03/music-monday-resistance/

The Asana Experience: Bountiful Bakasana

2011-09-21T21:17:00.001-04:00

Bakasana, aka crow, is one of my favorite poses to teach. It's a shazam* pose but it's accessible to a wide range of practioners. I love the smiles I see when a student flies for the first time.

However it wasn't always accessible to me ~ in fact, as my regular students have heard me say over and over again, it took me 10 years to do this pose. And I don't get it every single time I try it, I still fall on my face.

So what was going on for those 10 years? When I first started working with bakasana I was in my first marriage which was communicatively constipated. We divorced and I married my present husband. Once I was able to get into a healthy, communicative relationship I was able to express myself letting go of that heavy energy that had been weighing me down. Once the flow of words, thoughts, and feelings started then my mind mellowed out and I learned how to better focus my energy. I started listening to my gut again and honoring my strength. Then I was able to fly.

I make a point of sharing this story with my students as example of how emotions and energy kept me from progressing in my asana practice. My monkey mind and weak perception of my strength from lack of communication** were holding me back.

Experience Bakasana:
Fly like an eagle to where ever you need to be, both on and off the mat

Allow some time to play with bakasana. I like to practice it in the second half of my practice or at the end of the day when I'm loose and a little spent. Yes, a little spent ~ then my mind is more relaxed and I place less judgement on myself.

Along the way I have had guidance from wonderful teachers teaching me how to fly. Here are my two favorite tips:

From Cassandra Rigney, "place your hands like you mean it" : In bakasana we are using our hands as our feet so we need to plant them as we would our feet, firmly yet with lightness for stability without nailing us to the Earth.
From Coral Brown, stand a foam block to give a lift : To me, this is genius advice. When the body is already lifted with the aid of the block, it's easier to start playing with the balance.

Ready for take off?

Settle into squat, sway the hips a little to loosen up the sockets and breath deep into the belly.

Activate the core energy: inhale then exhale all the breath. With all the breath out pump the belly four times and feel how the pelvic floor, tailbone, sacrum, low back lift. Repeat this a few times.

Gently transition into uttanasana, forward fold. Inhale soften the knees, exhale straighten the legs a few times. Then relax in to it, shoulders away from the ears, head hanging.
Grab the block and stand on it. Place the hands on the floor shoulder width apart, like you mean it.
With the hips lifted and the hands still on the floor, bend the elbows out to the sides forming a ledge for the shins.
Get your shins as high onto the upper arms as you can. Rotate the elbows back toward each other so the arms are more parallel. (The toes are still on the block)
Firm the arms, feel the Earth below the hands.
Feel the shins connected to the arms.
Press the belly button into the spine so the pelvic floor lifts and the hips stay high. The spine is rounded and strong, not straight and rigid. There is space between the shoulder blades.

I know, there's a lot going on here ~ but take the time to feel how strong & capable you are.

Trust yourself, start to lean forward without dropping the hips.

Maybe place a pillow or a blanket under your forehead for crash landings
Be prepared to laugh
Relax your face, smile

Play with lifting one foot at a time up off of the block. The toes are pointed to keep the energy of the legs strong.

Keep the lift of the belly engaged

Play with lifting both feet up of the block, touching the big toes together
Breathe and fly.

Visual the places you'd fly to, see them in your heart and mind. Maybe they are far away places or maybe it's simply to the corner store. Dare to imagine what you will create in your flights. Spread your wings, share your thoughts and wishes ~ even if it's just with yourself.

It doesn't matter if you only get one foot up, two feet up, or if your toes stay on the block. Learning to fly is about finding your strength and lifting yourself up. You matter.

Have a nice flight.

*****

* Thank you Miss N for the adjective "shazam" ~ I can't say it without thinking of you.
** There is a physical correlation between upper body strength and communications which are governed by the fifth chakra, Vishhuddha. When we hold in that which needs to be expressed, we drain strength and confidence.

*****

Read more about the connection of voice and strength in my featured blog on Intent.com

Strong Arms, Strong Voice

The Asana Experience: Banyan Vrkasana

2011-09-04T13:31:00.002-04:00

The Banyan Tree

"...what really makes the banyan special is its trunk. It consists of hundreds of roots bulging above the ground that taper upward into many skinny trunks, like a forest's worth of saplings huddled together for comfort. These branchlike trunks climb toward the sky in a disordered cluster that unfurls at the top in an explosion of limbs and foliage...the banyan tree is sacred because each trunk is both separate and apart of the whole tree. Each trunk is an offering to the banyan tree and the banyan tree itself." ~ pg 114, Yoga Bitch by Suzanne Morrison

As a child I was fascinated with the trees outside of my window. I would sit on my bed for hours watching them sway with the wind absorbed in movement of the leaves and branches and the solid nature of the trunk. I visualized the roots reaching deep into the Earth drawing up nutrients as the leaves absorbed the energy of the sun. How strong yet flexible the trunk had to be to support the dance of the branches and anchoring of the roots.

As we develop and explore the muladhara chakra, our first chakra, we learn to how to find stability and security, much like the trunk of a tree. We discover how to spread out our roots to find home and gather up nourishment. When we feel insecure we may feel like our balance is off and and question whether we're in the right place.

When I read the passage about the banyan I marveled at the roots being roots as well as the actual trunk and branches. In terms of our bodies, our roots are an energetic extension of our feet and legs that not only reach into the Earth but rise all the way up to our crown and into our arms to provide us stability and flexibility. So much like the banyan, our roots become the very framework of our body to create strength in our asana both on the mat and in life.

Experience Vrkasana, Tree Pose

Find a spot to stand in, maybe near a window where you can see trees or feel some sunshine. If possible stand on a wood floor. If these options aren't available, it doesn't matter, simply find a space that feels good.

Close your eyes. Take a moment to visualize a tree, perhaps you have a favorite kind or there's one you played in as a child. Keep this image in your mind.

Open your eyes, soften your gaze and bring your breath into your feet, which are hip width apart. Feel balance between the big toe side and little toe side of the front of the foot as well as the inside and outside edges of the heel, the outside edge of sole smooth and connected to the Earth. The arch of the foot lifts gently as you draw the energy up the insides of the legs into the pelvic floor. As the rooting energy draws up, conscientiously send it down in the Earth, but don't let it be heavy, just stabilizing.

Draw the energy from your roots up the center line of your body to the crown of your head and branching out into your arms. Gently let your body sway as if being blown by the wind. Connect with your strength and flexibility. Stay here for as long as you like.

Root down into your left foot and bring your right knee into your chest then open the knee out to the side. Place your foot on your thigh, shin, or ankle with toes on the floor; avoid putting your foot on your knee for the safety of the joint. Press the foot and the leg together to create a solid truck.

Bring the hands together in front of the heart then extend the hands upward as if reaching for the sun. Feel your roots and trunk - experience the grounding as you rise up up up.

Gently begin move your arms in any direction and pattern, in any way that feels organic. Be the tree you visualized in your mind. Imagine the wind in your branches and the warm sun encouraging you to grow. Breathe and move.

When you've had enough, bring the right knee back to your chest and back to the floor. Stand simply observing your breath.

Continue to the left side finding the movement and breathe that is organic, honoring any differences you may notice between the two sides.

When finished, return to center and close your eyes. Come back to the visual of the tree in your mind; honor how your roots are a part of your body as well as being your body. Let your roots be solid yet flexible. Reach for the sky.

Book Review: Yoga School Dropout

2011-08-25T21:54:00.000-04:00

Mr V concluded: "Remember, yoga cannot be perfected in an hour, a day, a month, or even six weeks. It is taking very many years or lifetimes. Never trying to take a short cut." ~ pg 32

Yoga School Dropout by Lucy Edge was the first book we read for our Twitter YOga Book Club (#YOBC) last November. We now have a few books under our book club belt but this one holds a special space in my yogic heart.

Lucy Edge chronicles her travels from her stressful ad agency job wearing heels and drinking wine in London to India wearing orange Birkies, clutching her new copy of The Yoga Sutras of Patanjali. I was drawn into Yoga School Dropout immediately by the chapter titles, like my two favorites "1. The violet vibrations blow my crown chakra wide open" and "12. My kleshas really f---ed me." I wanted to read what these delicious nuggets of yogic speak and profanity had to share. Throughout Lucy's adventures I found her English wit and sensibilities painted a funny, honest, and humble portrait of woman in transition ~ she is the 'every yogi' in a sea of super yogis.

From chapter one Lucy Edge fleshes out her characters, based on real people, so that we as the readers know them; they are students on the mat next to us that we all know. Juxtaposition-ed next to them are the actual modern great teachers and their schools of India. Her descriptions put you right there with her amidst the noise, smells, and sights and next to the "grumpy animals". We feel her frustrations, her joys, and, her triumphs.

I liken Lucy Edge's journey to that of Dorothy to the Emerald City; we learn through her that you don't have to venture far to find the home of your true essence. It is a reminder that while you search for expansion to be just who you are and allow yourself to simply experience the experience. If you are looking for the illusion you'll get held down by the crowd.

Yoga School Dropout should be on every yogi's reading list.

Book Review: Yoga Bitch

2011-08-23T11:27:00.002-04:00

When my friend Jennifer suggested the book Yoga Bitch by Suzanne Morrison for our Twitter Yoga Book Club (#YOBC), I thought it sounded intriguing. After reading the synopsis and the full title, Yoga Bitch: One Woman's Quest to conquer Skepticism, Cynicism, and Cigarettes on the Path to Enlightenment, I knew I wanted to read about this yogi's journey.

This book is an easy read in terms of the language and her writing style. I have found in some memoirs about yogic journeys the authors go off on flowery spells that, quite frankly, I get lost in but not in a good way. Suzanne Morrison's frank writing style uses humor, humility, and honesty that allows the reader to step into her shoes and experience what she's seeing first hand.

I found myself saying "I know exactly what that's like" when she talks about her relationship with her teacher Indra, who starts out on a very high pedestal and in the end is seen as perfectly flawed as her students. I giggled many times about the crazy dreams she had about her other teacher Lou. I felt my stomach cramp as she described her bout of Bali Belly. Over and over again I nodded my head to the familiarity I felt to her experience.

This isn't an airy fairy account of one yogi's journey to enlightenment; it's a balls out real ride to realization flowered with farting, pissing, douching, loving, breathing, laughing, crying, asana-ing, and finding truth.

Stephen, Larry, God & Laughter

2011-08-14T13:02:00.002-04:00

Two things keep running though my mind:

Larry David doesn't want us to say "LOL", he wants us to actually laugh out loud
Stephen Hawking doesn't believe in God & has proved it scientifically

With Larry David I agree. The physical act of laughter is good for our bodies and souls. The vibration shakes up all the schtuff stuck in the nooks and crannies and releases it. Why take a short cut?

Now Stephen Hawking, I see his point from the scientific view and I can't 100% disagree with him on the math. But from the arena of faith, intention, and my energy body, I do not agree with him. I feel like cutting God out of the equation of life is taking a short cut.

So God and laughter ~ how do they fit together in this little blog of mine. I've been pondering that this week as I have been exploring the Visshudha Chakra, #5, with my students.

The vehicle of the Visshudha Chakra is communication, which requires strength; how we express our truth requires us to be strong in our beliefs. To truly laugh we need to be confident in our joy and open in our heart. To talk about about God requires a strong faith in either science like Stephen Hawking or strong faith like me.

It's interesting because I think we're much quicker to laugh than to talk about God. When I saw the listing for the episode of Curiousity.com about the existence of God I felt a little wormy about watching it and maybe even laughed nervously.

I believe to have a good laugh is to bring out a Godly Universal connection we all have. It's hard to have a conversation when everyone is talking at once, but when we laugh as a group or an audience we are communicating and connecting as one.

So maybe science doesn't have proof that God exists, that's OK. Maybe God only exists in the communication that we have with one another that keeps us connected, that's OK too. Don't take short cuts...

Laugh Out Loud

Live Out Loud

Love Out Loud

#YOBC rides again!

2011-08-03T19:59:00.003-04:00

My reading corner

Last November we started up the YOga Book Club on Twitter with Yoga School Dropout by Lucy Edge. The week we started reading it my Mom had hip replacement surgery so I had a very long day to sit in the hospital simply waiting. The beauty of the waiting was not only did I have a great book to read about one of my greatest passions, but I was part of a larger group also reading, which made me feel comforted as I sat for hours. In the end my Mom came through like the champ that she is and I finally got to be a part of a book club, which I had always wanted.

We've read a few of more books since (Poser: My Life in 23 Poses, Holy Cow, & A Life Worth Breathing) but as the summer started we fell apart a little. We all got busy and things fell by the wayside. But thanks to the lovely Jennifer's prompting the kula is getting back into gear.

By definition a kula is a group that is bound together by a common energy. Well, the summer season is coming to a end in a month or so and I have to admit my energy is drained. I am very much looking forward to reconnecting with my Twitter buddies that I have strayed from during the busy-ness of summer. I have missed the urgency I felt to read because my friends would be reading with me. I'm ready to get back in my favorite chair with Scarlet next to my reading table where my stack of books sits next to Nicki.

So, here it is, our next #YOBC book:

Yoga Bitch by Suzanne Morrison (@Suz_nneMorrison) which is being released August 16th. It can be pre-ordered now. Also, check out her blog.

This just in from Suzanne: Yoga Bitch is on the New York Magazine's recommended reading list! Check it out

Here's the lowdown:

Anyone and everyone is invited to join our Twitter book club.
We're aiming to start reading August 20th to 27th depending on how quickly you can get your copy.

If you don't get your copy "on time", don't worry, jump in when you can!

On Twitter do a search for #YOBC and save the search.
Any time you tweet a comment on Yoga Bitch be sure to include #YOBC so everyone in the kula will see it.
Suzanne Morrison is on Twitter ~ @Suz_nneMorrison ~ so if there is space in your tweet, include her. We love incorporating the author in our tweets. As we recall Lucy Edge was very involved in the convo.
If after to reading the book you blog a review, let us all know, we'd love to read it!

I look forward to reading and sharing with all of you!

Learning to Fly like a Hummingbird: Sing a Song

2011-07-25T21:26:00.001-04:00

As the Carpenters sang:

Sing, sing a song

Sing out loud, sing out strong...

...Make it simple to last your whole life long

Don't worry that it's not good enough

For anyone else to hear

Just sing, sing a song

Chanting seems to be an either love it or hate it sport. When I first started going to classes where more than chanting OM was involved it felt a little weird and brought back memories of the junior choir. Lots of words I couldn't pronounce well and worrying about if my voice sounded good.

Yesterday a friend asked me how to get started chanting and it made me wonder what makes people like or not like chanting. I didn't come up with any grand conclusions. My guess is simply performance anxiety. A lot of us are shower rock stars and I've been known to belt out "Eye of the Tiger" playing Guitar Hero, but when it comes down to singing in public in a serious way we clam up.

So what is my advice for starting a chanting practice? Getting comfortable chanting in class? Simply sing, sing a song.

I don't feel I have a particularly great voice nor do I have a real ear for music, but I love with a capital L the way chanting makes me feel. Not only is chanting an expression of good intention and devotion but it also has a very valid place in our physical practice.

Think about how you feel when you sing along with a favorite song. It physically makes you feel different; the vibration creates an opening in the body. Chanting helps the chakras to align allowing your energy to flow freely. Plus it is a practice of breath control ~ hello pranayama.

Basically, just like the lyrics say, sing. The best places to get comfortable chanting is in your home. If there is a chant your teacher does in class that appeals to you, ask what it is and write it down. Go to You Tube and find a version that you can sing along with. Get to know the know the tune then start to practice a capella. Start out with three repetitions. Don't worry if you don't sound like Deva Premal or Wah!, but chances are you sound good, really good. If you flub, so what? Try again. Increase the repetitions, play with the tune, sing loud or soft ~ just allow yourself to hear your own voice

The more confidence you have in being able to craft the chant at home the more confidence you will have in class. I must say, that as a teacher, while I get charged hearing everyone chant with me, I truly love hearing off-tune students belt out the chants like they're Mick Jagger in Madison Square Garden.

******

For my teacher friends who are are just getting started chanting in class (or even have been doing it for years):

To introduce chanting I invite everyone to start the physical opening through vibration by chanting OM. I then say if you aren't totally comfortable chanting, simply listening in will be effective. Oddly enough, by putting it this way I get more students chanting then when I don't.

*****

These 3 videos are my top three fave. I particularly like the simplicity of Deva Premals tunes and her sublimely angelic voice. I hope you like them too.

Lokah Samastha Sukhino Bhavanthu By Deva Premal
May all beings everywhere be happy and free, and may all of my actions, words, and thoughts contribute to that happiness and well being.

Aud Guray by Deva Premal
Aud Guray Nameh (I bow to the Primal *Guru)

Jugaad Guray Nameh (I bow to the *Guru woven throughout time.)

Sat Guray Nameh (I bow to the True *Guru, the true identity of the Self)

Siri Guru Devay Nameh (I bow to the Great *Guru whose Great Glory will always be.)

*Guru: that which brings us from darkness (Gu) to light (Ru)

{translation provided kindly by the video poster}

Gayatri Mantra by Deva Premal
Aum bhur-bhuvah-svah
Tat-savitur-varenyam
Bhargo devasya dhimahi
Dhiyo yo nah prachodayat
{translation provided kindly by the video poster}

I will also direct you to my lovely friend YisforYogini's latest 40-day kriya using Brahmari breath, or Humming Bee breath. Humming is the cousin of singing after all!

Shiva on My Shoulder

2011-07-17T09:38:00.001-04:00

For the past couple of weeks Shiva the Destroyer has been sitting on my shoulder whispering sweet nothings in my ear. The original yogi covered in ash with his long dread locks and blue throat has been hanging out with me chatting about the beauty of flaws and the opportunities to start fresh.

Yesterday my husband and I went to a celebration of life for a very special woman who reveled in the simple things in life: her family, her dogs, Corona beer, gardening, and beads. She bravely shared her life with cancer for 14 years enduring treatment after treatment with a wicked wit and smile. She touched deeply every person she met.

During her service we sang a hymn "Just a Closer Walk with Thee" and one short verse strung my body like a gong:

Through this world of toil and snares,
If I falter, Lord, who cares?

Shiva started jumping up and down on my shoulder yelling "ME ME ME!". In this life we are handed falters, flaws, and disasters as an opportunity to jump up and down stomping our feet in Shiva-like fashion to destroy old patterns and make way for new healthy ones.

I haven't always made the best choices in life and I'm pretty good about owning up to my mistakes, 92.7% of the time. But what I have come to learn and love is that all of those supposed "wrong" steps have brought me to the awesome place I am now. Guaranteed I'll trip and fall more over my life time, and quite frankly I look forward to it.

So who cares? Shiva cares. Jesus cares. Buddha cares. I care.

Shiva Aham

So'Ham

I am That

Shiva I am

In me is the energy of Shiva to break free and move forward, to love my flaws, and see falters as new life.

*****

This post is dedicated to Linda Lois Muessel Melrose who is probably showing Shiva how it's done right now. BOOM Shiva!

Mudra Momma: I Got the Power

2011-07-10T12:02:00.000-04:00

The seed sound of the of the Crown chakra, Sahasrara, is silence. In meditation we observe the silence, listening for simply what is. When we allow ourselves to hear we open to our personal power strengthening our connection the Universe.

In Yoga Teacher Training my teacher showed us this mudra to hold while students as in savasana as a blessing. The left palm is facing up and open to draw spent, stale energy in from the room. The energy is recycled through the teacher and sent back into the space though the right hand clean and renewed.

The right hand position I've seen mostly in reference to Buddhist practices and called Abhaya Mudra, the "no fear" mudra used for protection. As for the left hand, Varada Mudra is often depicted being held by Hindu deities and the gesture of mercy and forgiveness for others and yourself. Together I discovered from several different web sources when used together is called Segan Semui-in.

Protection and forgiveness. I translate it as taking away the old and giving power to renewal and rebirth.

While I use this as a teacher at the end of class for my students, I use it my personal practice when I feel disconnected from the Universe or I just feel stuck in a rut. It acts like an antenna to navigate my way into new space.

Centering

Find your seat in the Universe using any props necessary, cushions, chair, or blocks. Rock the hips from side to side releasing the tail bone long. Let the spine rise as tall as possible without creating tension.

Inhale and exhale deeply for 10 deep, expansive breaths. Observe what is happening in your mind, body, and spirit.

Place your hands into Abhaya (right hand facing out, fingers skyward) and Varada (left hand palm up) mudras.

Breath of Heaven: Draw your breath in through your crown letting it cascade down the spine into the base of the body. Exhale liberating the breath back up the spine and through the crown. Sit with the breath for as many repetitions as is comfortable.

When finished find balasana, hips to heels, forehead to floor.

Asana

1 good breath = a full inhale + a full exhale

Inversions: Access and stimulate the Crown, Sahasrara, chakra by going upside down.

From balasana, take a nice deep inhale and on the exhale lift the hips and extend the spine, expanding into

Adho mukha svanasana: plug into the fingers to activate the arms and hug the leg muscles to the bones to support the lengthening of the spine. Inhale through the tailbone into the base, exhale to open up.

Stay in the pose as your inversion as a variation if you are not comfortable with headstand.

From adho mukha release to balasana to rest for 3 good breaths.
Sirsasana: inhale the breath through the toes, down the active legs, long spine into the crown. Stay as long as in comfortable. Use the wall if necessary.

Variations: Adho mukha svanasana or sasangasana (rabbit)

Release into balasana to regulate the body from being inverted.

Virabhadrasana III: Finding freedom through balance

From adho mudka svanasana step your right foot forward between your hands, keeping the left toes curled under come up to crescent warrior.
Step into the right foot, hands on the hips.
Leaving the hips level, reach forward through the crown and let the left leg float up to virabhadrasana III.
Extend the arms over head, into airplane arms, of by the sides.
Hold for 3 to 5 good breaths
Release to crescent then adho mukha svanasana.

Variation: release palms to floor & lift the left leg into standing splits before stepping back to adho mukha svanasana.

Repeat on the left side.

Uttanasana: Release the spine liberating your power

From adho mukha svanasana hop or step the feet forward to the hands
Inhaling, root through the feet and lift the heart halfway, lengthen the spine
Exhale deeply letting the spine be free, bend the knees if necessary. If the hands don't meet the ground, place your hands on your shins or blocks for support. Shoulders relax away from the ears.
Release here for 10 to 20 good breaths

Release to savasana taking any addition releasing movements to allow yourself to fully surrender to silence. Return to Breath of Heaven bringing the breath in through the crown and down to the toes. As the breath exits let go of anything that which is no longer serving you.

Feel yourself floating in the Universe. In the silence find liberation. Allow your personal power to glow within your soul.

I am powerful

I lead with love

I am loved and love all beings

OM OM OM

Hari OM

Mudra Mamma: Your Own Personal Library Card

2011-06-30T21:07:00.002-04:00

The Self is the Guru.

We all come equipped for this life with all of knowledge we need, we just have to unlock the door to access it. Books, teachers, working, classes, workshops, and life experiences are the keys while the Third Eye, Ajna Chakra, is the keyhole.

When I first started taking Yoga I kept thinking to myself "wow, how is it that all of this new information seems so familiar, so ingrained?" At that time 15 years ago it wasn't all that easy to find materials on yoga and fortunately the one teacher in the area was wonderfully willing to share knowledge with me in addition to class time. It was a turning point for me to start looking past the surface and trust the library of within me.

Our lesson in life through Yoga and Meditation is to learn to trust our innate knowledge, to trust what we know is right, and to stop second guessing ourselves.

Centering

Come into balasana, hips to heels, arms by your sides, forehead to floor. Feel the connection to the Earth through the Third Eye supporting you. Breath deeply and slowly. Don't rush.

Slowly rise up into vajrasana, kneeing, or a cross legged seat with your eyes closed. Inhale and exhale deeply for 10 deep, expansive breaths. Observe what is happening in your mind, body, and spirit.

Place your left hand into your right palm, left thumb over right into Naga Mudra, hands in front of the heart. Naga Mudra allows to access our wisdom and to help find answers to our questions.

Set an intention of gaining knowledge and pose a question to which you are seeking an answer.

Chant OM eleven times forming the 3 syllables with your mouth ~ ah-ooo-mmm ~ to vibrate the body and preparing the voice.

OM is the bija, seed, sound of the Ajna chakra and the sound of the Universe. The sound of all sounds and of infinite knowledge.

Eleven is the number of unity and balance.

Asana

Normally in this section I would suggest three asana for you to do to strengthen the chakra; however we are looking to strengthened our trust in ourselves and our knowledge. So here I will ask you to listen deeply to your body.

What is your body craving?
How is your being asking to move?
What will nourish your spirit?

Maybe Surya Namaskar is what you need. Maybe savasana. Maybe going upside down. Here is where your inner teacher will guide you down the path of learning. There is no wrong answer, only what is right for you.

Practice for as long as necessary.

Close the practice with balasana, hips to heels, arms by your sides, forehead to floor finding your Earthly connection.

Slowly rise to kneeling or seated bringing your hands to Naga Mudra.

Finish by chanting OM 11 times.

The Self is the Guru
I am my own best teacher
I trust myself

OM OM OM

Hari OM

Mudra Momma: Express Yourself

2011-06-26T17:11:00.001-04:00

Shankh Mudra

The irony of this week's blog on the Visshudha chakra, the communication center, is that I couldn't broadcast it because I didn't have an internet connection. My "voice" was blocked.

Admittedly, I started to get wound up about it, which when I get nervous about presenting in front of people I get red faced and lose my words. So I stepped back and took a breath. My blogger voice would wait until I had the time to work out the technical kinks.

I sat down this morning to look at my computer and gadgets that magically connect me to all of you wonderful readers. I hit "repair" for the millionth time on wireless network balloon to no avail. I unplugged the router and wireless modem to reboot them for the zillionth time and prayed I wouldn't have to call tech support. No luck. I looked quizzically the collection of mysterious magic boxes ~ then I saw it. The power indicator on the router was out ~ I merely had no power!

Truthfully, I was grateful to not have to call tech support. Power I could easily purchase at Best Buy from a person face to face. And purchase it I did, simply and easily, thank you Geek Squad.

Our expression is our power, and occasionally it gets blocked. Sometimes its a kink in our neck or our shoulders up around our ears blocking our vocal chords. Other times our arms and hands just fail to loosen up and direct our voice. Our heads play a part creating additional voices muddling up our lines of communication.

Whatever it is, we have access to our power if we step back and take a breath to unblock the vibration.

Centering

In this exercise take a position that will emulate where you feel your voice is blocked.

Maybe sit in a chair if you feel you aren't being heard at work. Pretend to stand on a stage in front of people if you're having fears of speaking in front of people. If you have a workroom or a studio pick a spot there to unblock your creative expression. Or simply find sukhasana in your favorite meditation spot to feel your voice.

Wrap your right fingers around your left thumb and touch the tips of the right thumb and left middle finger together. Move the breath into the nose, through the throat, shoulders, arms, and hands. Listen to the breath.

Chanting is a vibrational opening of the mind, body, and spirit. It's sound and movement working to align the chakras and release blockage.

Chant OM three times forming the 3 syllables with your mouth ~ ah-ooo-mmm ~ to vibrate the body and preparing the voice.

Chant Ham [hhh-ahhh-mmm] 3 times - make it loud if needed.

Chant OM again 3 times.

Feel the vibration

Asana & Chanting

1 good breath = a full inhale + a full exhale

On the exhale, release a audible sigh or hhaaaa if needed. This is an exercise of sound.

Shoulder rolls, arm openers, & neck rolls: simple movement with big pay-off

Find a comfortable seat using any necessary props or cushions, hands placed comfortably.
Shoulders: Inhale, let the shoulders come up to the ears. Exhale through the mouth releasing the shoulders.

Leave space between the shoulder blades and don't create tension by forcing shoulders down too much. Repeat as many times as needed.

Neck: move the head and neck in any organic way to unwind ~ circular, figure eight, back and forth, up & down. Do as long as need & use the voice.

Be mindful of keeping the shoulders relaxed and not crunching the back of the neck by throwing the head back, lead with the chin lengthening the front of the throat.

Arms & shoulders: clasp the hands at the sacrum, lengthening the arms, opening the heart. Keeping the hands clasped, bend the elbows and bring the hands to the right waist, squeeze the elbows together. Breathe 3 good breaths. Bring the hands the the left waist for 3 more good breaths.

Slow circular head rolls can be done here if it feels appropriate.

Release down to the back and roll the head from side to side. Breath into the neck, shoulders, arms, and hands feeling the Earth for support.

Salamba Sarvanghasana: the Queen of poses and we know women like to talk!

Modify the pose with or without blankets depending on the needs of the neck.
The length of the neck should be natural, the chin neither tucked to the chest nor the gaze over head creating an arch.
If there is strain in the neck shift the weight more into the arms & shoulders.
Draw the energy from the crown of the head right up through the toes.
Close the eyes and breathe 20 to 30 good breaths.

Release the knees to the forehead or to the ears to karnapidasana drawing inward for a few good breaths

Stay stable through the arms and shoulders to avoid collapsing into the neck.

Straighten the legs into halasana for a few good breaths

Standing Back Bend and Standing Rooting: Taking your place in the room

From halasana, dynamically roll all the way to standing
Root in the feet, clasp the hands at the sacrum, lengthening the arms, opening the heart, pressing the hips forward, gaze upwards.

Be mindful of lengthening to front of the body to support the back of the body in the bend.
This transition from halasana to the standing backbend is borrowed from the Tibetan Yoga tradition.

Standing, press into the feet and press outward as if to separate the floor boards. Keeping these roots, inhale bending the knees. Exhale chant Ham as you straighten the legs just shy of fully straight. Continue until the legs tremble unlocking holding.

Do not lock the knees cutting off the connection to the Earth.

Find tadasana & shankh mudra: feel your power, feel your voice, & feel creativity.

Finish by chanting OM 3 times.

The world hears & honors my words

What I have to express is valuable

I value what the world expresses to me

Ham Ham Ham

Hari OM

Mudra Momma: I Heart Me

2011-06-16T06:00:00.004-04:00

Left hand over right, feel your heart beating just for you.

I'm all about love and I want you to be too. Whether you're reading a yogic or Buddhist text or any book by the Dalai Lama there is one clear message: loving others is very difficult unless you truly love yourself first.

Love yourself first.

This is not selfish. It's not egotistical. Isn't not shameful. It's self preserving and benefits everyone. When you love yourself the world is a much better place. We all have experienced the phenomena of having a great day and noticing that everyone else is too. Same thing with love, if you love yourself you will see that those around you do the same.

It doesn't always seem like an easy thing to tap into and we all have days when we aren't too fond of ourselves, so don't beat yourself up. If you're have a non-loving day, forgive yourself, realize every day is a new day, and set the intention to love yourself in the morning.

Just do it.

Centering

Find sukhasana. If you have tight hips and knees sit on a block, a cushion, or blanket to help the knees open and the hips to soften.

Bring your right hand to your heart then lay the left on top of it. Take 10 deep breaths drawing the breath in and around the whole heart center - in front of the heart, in back of the heart, above and below. Gently massage the heart in a circular pattern in one direction for a minute or so then reverse it. Stop the massage and feel your heart beating. Feel the beat through the hands, up the arms, and into the whole body.

Chant OM three times forming the 3 syllables with your mouth ~ ah-ooo-mmm ~ to vibrate the body and preparing the voice.

Asana

1 good breath = a full inhale + a full exhale

Remain seated in sukhasana and remove any padding under the seat. Intertwine the fingers into prayer in front of the heart, thumbs resting on the breast bone.

Arm Namaskar: expanding the front & the back of the heart center

Inhale then exhale, leaving the fingers intertwined, press the palms forward extending the arms and really rounding the spine tucking the chin and tail bone.
Inhale, reach the palms, fingers still intertwined, and arms up over head, lifting the heart, gazing up if appropriate.
Exhale, radiate the arms open then clasping the hands at the sacrum
Inhale, straighten the arms, lift the heart and gaze if appropriate.
Exhale, reach the arms forward joining the palms, really rounding the spine tucking the chin and tail bone.
Inhale the hands back to the heart center.
Starting with the next exhale repeat this arm vinyasa for 2 more rounds.
Sit quietly for a few breaths

Anahatasana: surrender your heart, feel the Earth supporting you

Come to all fours, spine long, knees under hips.
Leaving the hips high and inline with the knees, walk the palms forward far forward allowing the heart to surrender toward the Earth. The torso is like a hammock supporting the heart.

The gaze may move forward and the chin come to floor if there are no neck issues. Forehead to Earth is a great option as well.
Widen the arms as muchas needed to avoid pinching in the neck and shoulders.

Stay for 10 good breaths if it is comfortable.
Release the hips to heels in balasana, arms by the sides.

Virabhadrasana I and Parsvattonasana: heart of a warrior

Extend into adho mukha svanasana for 3 good breaths.
Come up high on the toes, exhale right knee to chest, swing the right foot forward between the hands, knee aligns over ankle.
Root down through the feet and legs and inhale rise up, hands to hips. Soften the tail bone long, waist rises out of hips, heart lifts. Reach the arms over head; if the shoulders tend to lift, soften the elbows and rotate the pinkies toward each other. 5 good breaths.

Modification: if the hips are tight, try curling the back toes under for cresent warrior.

Inhale up straighten the front leg. Step the back foot forward slightly, resquare the hips. Clasp the hands at the sacrum opening the heart. Inhale then exhale extending out over the front leg surrendering the open heart toward the shin. 5 good breaths.
Release back to adho mukha svanasana. 3 good breaths.
Repeat the same sequence to the left side.
Release back to adho mukha svanasana. 3 good breaths.
Find balasana, thighs supporting the heart center.

Chanting & Anahata Massage

Come back to seated with or without cushions or blocks. Bring the right hand back to the heart, left hand over it. Connect to your beating heart. With your internal rhythm chant Yam. Let your heart be the timer.

When you are finished, quietly observe what may have come up. Do you feel your love? Do you feel more compassionate? What has softened for you?

Finish by chanting OM 3 times.

Look in the mirror:

I Love You

Look out into the world

I Love You

Yam Yam Yam

Hari OM

Mudra Momma: Stop and Smell the Roses

2011-06-09T06:00:00.001-04:00

The Mudra Momma has been very busy the past couple of weeks and needs to take a little breather (pranyama-er???) this week. Every good yogi, or even not so good yogi, needs to recognize their edge and I've met mine. So to do the series the proper justice I'm going to stop and smell the roses this week; I'll be back next week fresh and renewed. Hope you take some time to enjoy yourself too! Love to you all!

In the meantime I offer you some blooms from my garden:

Spring Croci

Coralberry Million Bells

Beautiful Iris from my BFF

Corn Flower

Cranesbill

Silician Honey Garlic

Pot Party on the Porch

Nigella / Love-in-a-Mist

Nicki's Peace Rose

Raspberry Swirl Dianthus

Scarlet's Sutras: Tat Param Purusa Khyater Gunavairtrsnyam

2011-06-05T08:41:00.000-04:00

Beautiful artwork from our dear friend @emmainbxl

Tat, that, Param, supreme, Purusha, true Self, khyater, due to the realization, guna, constituents of Nature, vaitrishnyam, non-thirst.

When we come to see who we really are in our essence, all of our wants fall away and we are left with our need to be our truth.

I gotta be me!

Click here for the full post.