Pleasant Valley Yoga

The Up-Side of Down Dog

2012-02-23T15:17:00.000-05:00

How can you find comfort or joy in Adho Mukha Svanasana (Downward-Facing Dog)? If you struggle with Down Dog, be compassionate and patient with yourself; you are not the first person with tight hamstrings or weak arms. On the other hand, be diligent. Ultimately, Down Dog will start to feel so good that you will really empathize with the full-body joy that dogs display during their post-nap stretch.

The first thing about Down Dog is learning to ritualistically place your hands in alignment with your shoulders and hips. Typically, new students will have their arms too wide and their feet too close together. If your base is out of proportion, the pose becomes unstable, your joints stressed, and organs compressed. Come onto all fours. Place your knees right under your hips, making sure first that you have fully extended your spine. When you place your hands on your mat, shoulder-width apart, lightly spread your fingers, making sure your middle finger faces directly forward. Really study your hands, and without tensing them, connect all of the joints of your fingers and your inner and outer palm into the earth.

As you lift your pelvis to the ceiling and draw your hips back, look at your feet. They should be hip-distance apart, aligned with your pelvis. Beginners will often walk their feet towards their hands to prematurely bring their heels to the ground. Have patience, grasshopper. Your heels may or may not touch the ground, but you want to feel that you have room to continuously grow in this pose.

Information from Yoga Journal

A little information about "Anjali Mudra"

2012-01-24T13:33:00.000-05:00

Anjali Mudra (ON-jol-ly MOO-drah)

anjali = a gesture of reverence, benediction, salutation (from anj, "to honor, celebrate")
mudra = seal (The gesture "seals" energy in the body and "seals" your relationship with the Divine.)

Step by Step
Sit comfortably or stand in Tadasana (mountain pose).
Inhale and bring your palms together. Rest the thumbs lightly on
your sternum.

Press the hands firmly but evenly against each other. Make sure that one hand (usually your right hand if you are right-handed, your left if left-handed) doesn't dominate the other. If you find such imbalance, release the dominant hand slightly but don't increase the pressure of the non-dominant hand.

Bow your head slightly and lift your sternum into your thumbs. Lengthen down along the back of the armpits, making the back elbows heavy.

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness. Start your practice sitting in meditation in Anjali Mudra for 5 minutes. You can also use this hand position in Tadasana prior to beginning the Sun Salutation sequence, contemplating the "sun" or light of awareness the yogis say is resident in your heart.

It is important when we do our yoga practice to understand the reasons why we are doing what we are doing, and not only doing it just to follow a procedure. You may find that the Anjali mudra sign has many meanings. However, the explanation given by Krishnamacharya is a good one:

This gesture signifies the potential for an intention to progress to greatest spiritual awakening. When done properly the palms are not flat against each other; the knuckles at the base of the fingers are bent a little, creating space between the palms and fingers of the two hands resembling a flower yet to open, symbolizing the opening of our hearts.

We can apply this gesture to many asanas instead of keeping our hands separate; it can be a reminder for us to keep an inner attitude of peace during our practice.

NOTE: If you are viewing this in an e-mail and the pictures are not visible...please go to my blog at:

http://www.pleasantvalleyyoga.com/

Let's Pause for a Pose...

2012-01-16T12:06:00.000-05:00

The other day in class we were discussing HERO pose.
Below is some information from "Yoga Journal" that might help us understand what it takes to be a yogie "hero"...

HERO Pose (veer-AHS-anna) vira = man, hero, chief

Getting into the Pose
1. Kneel on the floor (on a folded blanket to pad your knees, shins, and feet if necessary), with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor.
2. Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet.
3. If your buttocks don't comfortably rest on the floor, raise them on a block or thick book placed between the feet. Make sure both sitting bones are evenly supported. Allow a thumb's-width space between the inner heels and the outer hips. Turn your thighs inward and press the heads of the thigh bones into the floor with the bases of your palms. Then lay your hands in your lap, one on the other, palms up, or on your thighs, palms down.
4. Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso.

At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes. To come out, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, sit back over the feet and onto the floor, then stretch your legs out in front of you. It may feel good to bounce your knees up and down a few times on the floor.

Anatomical Focus
• Upper back
Benefits
• Stretches the thighs, knees, and ankles
• Strengthens the arches
• Improves digestion and relieves gas
• Helps relieve the symptoms of menopause
• Reduces swelling of the legs during pregnancy (through second trimester)
• Therapeutic for high blood pressure and asthma
Contraindications and Cautions
• Heart problems
• Headache: Practice this pose lying back on a bolster.
• Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Beginner's Tip
Often the inner top feet press more heavily into the floor than the outer top feet. Press the bases of your palms along the outer edges of the feet and gently push the pinky-toe sides of the feet to the floor.

2012-01-04T14:41:00.000-05:00

You Deserve a Break Today!

Sometimes we need to step back from what occupies our minds and take a break - much like touching the reset button.
Sometimes we can get so wrapped up in our thoughts that we wind up going round in round in circles, finding it difficult to concentrate on things and, because we are so distracted, not really accomplishing much. There may be signals—mental, emotional, and physical—that tell us we need to slow down and relax. Since we are so involved in things that are external to us, however, we may easily overlook what is really going on inside of us. It is during these times that we need to step back from the things that occupy our minds and take time out to connect with our inner self, giving our minds, bodies, and spirits the time they need to reenergize and heal.
At first it may seem that by taking a break we may not be as productive as we would initially like. In reality, a healthy period of rest is something that gives us a real sense of the unlimited nature of our true potential. Spending a couple of minutes walking outside, doing a few yoga poses, meditating, or simply becoming attuned to the rising and falling of our breath enables us to let go of our worries. This act brings our focus back to the things that are truly essential for us, such as our sense of oneness with the universe and our inner peace and well-being. As we begin to get in touch with this part of ourselves, we will find that our usual everyday troubles and worries become less critical and that we not only have much more room in our lives to really reflect on the issues that mean the most to us, but we are also able bring to all the situations we encounter a much more positive and healthy outlook.
Giving ourselves respite from our daily concerns is like giving a gift to ourselves. By stepping away from the problems that seem to saturate our thoughts, we lessen the weight of our troubles and instead become more receptive to the wisdom and answers the universe has to offer us.

This article is from DailyOM - Inspirational thoughts for a happy, healthy and fulfilling day.

Happy New Year!

2012-01-01T09:59:00.000-05:00

In case you didn't know...my Blog has been expired for awhile and it took perserverance to get back up and running again! Thanks, Sharon! One of my New Year's Resolutions is to try to post interesting bits about our yoga - on and off the mat. If this is coming to you in an e-mail from me, chances are you haven't registered on the blog yet....please go to http://www.pleasantvalleyyoga.com/ and sign up. If the return address with the post below is "pleasantvalleyyoga"...then you are still signed up! Believe me...you will only receive information from me, this is a "private" blog for those of you who attend yoga classes at my Pleasant Valley Yoga studio regularly...and for some of you who wish you could! :-)

Here are some thoughts for the New Year...

Let this coming year be better than all the others.

Vow to do some of the things you've always wanted to do but couldn't find the time.
Call up a forgotten friend.
Share a funny story with someone whose spirits are dragging. A good laugh can be very good medicine.
Make a genuine effort to stay in closer touch with family and good friends. The sure way to have a friend is to be one.
Find the time to be kind and thoughtful.
Give a compliment. It's sure to give someone a badly needed lift.
Think things through.
Forgive an injustice.
Listen more. Be kind.
Apologize when you realize you are wrong. An apology never diminishes a person. It elevates him.
Don't blow your own horn. If you've done something praiseworthy, someone will notice eventually.
Lighten up.
When you feel like blowing your top, ask yourself…"Will it matter in a week from today?"
Laugh the loudest when the joke is on you.
Don't discourage a beginner from trying something risky. Nothing ventured means nothing gained.
Be optimistic. The can-do spirit is the fuel that makes things go.
Don't abandon your old-fashioned principles. They never go out of style.
When courage is needed, ask yourself, "If not me, who? If not now, when?"
Walk tall, and smile more. You'll look 10 years younger.
Don't be afraid to say, "I love you".
Say it again.
They are the sweetest words in the world.

Namaste! and Happy New Year!

Enjoying a Snail's Pace

2011-09-28T14:29:00.000-04:00

Doing Things Slowly...

Life can often feel like it’s zipping by in fast forward. We feel obliged to accelerate our own speed along with it, until our productivity turns into frenzied accomplishment. We find ourselves cramming as much activity as possible into the shortest periods of time. We disregard our natural rhythms because it seems we have to just to keep up. In truth, rushing never gets you anywhere but on to the next activity or goal.

Slowing down allows you to not only savor your experiences, but also it allows you to fully focus your attention and energy on the task at hand. Moving at a slower place lets you get things done more efficiently, while rushing diminishes the quality of your work and your relationships. Slowing down also lets you be more mindful, deliberate, and fully present. When we slow down, we are giving ourselves the opportunity to reacquaint ourselves to our natural rhythms. We let go of the “fast forward” stress, and allow our bodies to remain centered and grounded. Slowing down is inherent to fully savoring anything in life. Rushing to take a bath can feel like an uncomfortable dunk in hot water, while taking a slow hot bath can be luxuriant and relaxing. A student cramming for a test will often feel tired and unsure, whereas someone who really absorbs the information will be more confident and relaxed. Cooking, eating, reading, and writing can become pleasurable when done slowly. Slowing down lets you become more absorbed in whatever it is you are doing. The food you eat tastes better, and the stories you read become more alive.

Slowing down allows you to disconnect from the frenzied pace buzzing around you so you can begin moving at your own pace. The moments we choose to live in fast forward motion then become a conscious choice rather than an involuntary action. Learning to slow down in our fast-moving world can take practice, but if you slow down long enough to try it, you may surprise yourself with how natural and organic living at this pace can be

This article is printed from DailyOM

2011-07-05T13:29:00.002-04:00

Saluting the Sun on Saturday

at Pleasant Valley Yoga

See class schedule for classes - you are welcome to join us!

Here's the Poem I promised you...

2011-06-20T08:40:00.000-04:00

Yoga's Reach

by Danna Faulds

It is a wonder

how a simple stretch

deepens breath,

and an elegantly held pose

grows to touch the

whole of me.

Like sugar stirred into tea,

the potency

of yoga spreads

from body into mind

and heart, revealing

an ocean of energy

that heals and opens,

holds me close

and sets me free

all in the same moment.

Pause for a Pose

2011-03-19T15:45:00.000-04:00

Balancing Half Moon Pose
(If you are viewing this in an e-mail and cannot see the pictures...please go to www.pleasantvalleyyoga.com)

(This is a pose we have been working on in the studio...I thought you might like a little more information)

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively.

Balancing "Ardha Chandrasana" (are-dah chan-DRAHS-anna)

ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as "moon"

Step by Step

First, perform Utthita Trikonasana (triangle pose) to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.

Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn't turned inward.

Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.

Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.

Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

Anatomical Focus
• Ankles
• Calves
• Thighs
• Knees
• Groins
• Shoulders
• Chest
• Spine
• Abdomen

Therapeutic Applications
• Anxiety
• Backache
• Osteoporosis
• Sciatica
• Fatigue
• Constipation
• Gastritis
• Indigestion
• Menstrual pain

Benefits
• Strengthens the abdomen, ankles, thighs, buttocks, and spine
• Stretches the groins, hamstrings and calves, shoulders, chest, and spine
• Improves coordination and sense of balance
• Helps relieve stress
• Improves digestion

Beginner's Tip
Many beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a block. Start with the block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height.

Variations
To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. Balance solely on the standing leg for 15 to 30 seconds.

Information found at Yoga Journal.

Pause for a Pose

2011-01-10T13:44:00.000-05:00

Chaturanga Dandasana

(chaht-tour-ANG-ah don-DAHS-anna)

chaturanga = four limbs (chatur = four anga = limb)
danda = staff (refers to the spine, the central "staff" or support of the body)

NOTE: In our YogaFit practice - we call this pose "Crocodile"

Step by Step

Perform Adho Mukha Svanasana (downward facing dog), then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.

Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.

Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone.

Anatomical Focus • Wrists

Benefits • Strengthens the arms and wrists • Tones the abdomen

Contraindications and Cautions

• Carpal tunnel syndrome

• Pregnancy

Beginner's Tip:
The completed form of Chaturanga Dandasana is quite difficult to perform at first, until your arms, back, and legs are strong enough to support you. From Plank Pose, begin by lowering your knees to the floor and then, with an exhalation, lower your sternum to within an inch or two above the floor.

Modifications and Props:

You can get a feel for this challenging position by practicing it standing upright. Stand and face a wall, a few inches away from the wall. Press your hands against the wall, slightly lower than the level of your shoulders. Imagine that you are trying to push yourself away from the wall, but the firmness of your shoulder blades against the back prevents any movement. Lengthen your tailbone into your heels and lift the top of your sternum toward the ceiling.

Information for this posting found in Yoga Journal

HAPPY NEW YEAR!

2011-01-01T14:01:00.000-05:00

I'm pretty sure I sent this out last year....but it still holds true.

YOUR 2011 HANDBOOK

Health :

1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar..

3. Eat more foods that grow on trees and eat less food that is manufactured in plants.

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Make time to pray

6. Play more games

7. Read more books than you did in 2010 .

8. Sit in silence for at least 10 minutes each day

9. Sleep for at least 7 hours.

10. Take a 10-30 minute walk daily. And while you walk, smile.

Personality :

11. Don't compare your life to others. You have no idea what their journey is all about.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't over-do. Keep your limits.

14. Don't take yourself so seriously. No one else does.

15. Don't waste your precious energy on gossip.

16. Dream more while you are awake

17. Envy is a waste of time. You already have all you need.

18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others.

20. Make peace with your past so it won't spoil the present.

21. No one is in charge of your happiness except you.

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree...

Society :

25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything.

28. Spend time w/ people over the age of 70 & under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life :

32. Do the right thing!

33. Get rid of anything that isn't useful, beautiful or joyful.

34. GOD heals everything.

35. However good or bad a situation is, it will change.

36. No matter how you feel, get up, dress up and show up.

37. The best is yet to come.

38. When you awake alive in the morning, thank GOD for it.

39. Your Inner most SELF is always happy. So, be happy.

40. Remember…we don’t stop playing because we grow old…we grow old because we stop playing.

Pause for a Pose

2010-12-02T10:08:00.000-05:00

YogaFit Pose of the Month:
Warrior III Pose for Strength and Balance

Warrior III brings strength and heat-building elements of a Warrior pose into the practice of balance. When you hold this pose steady and breathe deeply, you also increase your ability to deal with stress. Keep in mind

that aggression however, saps your strength: a peaceful warrior is a powerful warrior.

Practice the Warrior III pose to strengthen your gluts, upper back, lower back, abdominals, and concentration, while stretching your hamstrings.

To achieve this pose, stand tall with your feet hip-width apart with arms overhead or out to the side. Extend one leg back and hinge from your hips to lower your torso until both are parallel to the floor.

In holding the Warrior III, lengthen in opposite directions away from your navel. Breathe deeply to make your body longer and lighter. Switch sides. To decrease intensity, bring your arms out to the side or rest them lightly on the standing thigh. Bend or straighten your standing leg as needed for balance.

"Pause for a Pose"

2010-11-06T16:39:00.000-04:00

Triangle Pose for A Strong Mental and Physical Foundation

Triangle Pose

The Triangle Pose represents a strong mental and physical foundation formed by the two bottom points of the triangle. From here, you can begin looking up to explore the third point - the spiritual.

Practice the Triangle Pose to strengthen your quads, obliques, hip flexors, and shoulders, while stretching your hamstrings and hip adductors.

To achieve this pose, straighten your front leg, reach forward, and then lower your hand to your shin or ankle. Lift your back arm to the sky, opening your chest. Look up, down, or straight ahead, finding a comfortable place for your neck.

In holding the Triangle Pose, press your feet away from each other, keeping a slight bend in your forward knee. Engage your glutes. Breathe length into your spine, allowing your inner strength to fuel your outer strength. Switch sides.

N-O Is Our New Yes!

2010-10-03T08:10:00.001-04:00

Obligations can tend to feel heavy and overwhelming, there is nothing wrong with an occasional "no". When we say "no" we're saying "yes" to ouselves.

We all encounter obligations in life, from spending time with family and friends to being present at important functions in the lives of the people who form our community. Many times, the obligations are actually fun and fulfilling, and we want to be there. At the same time, we all sometimes experience resistance to meeting these obligations, especially when they pile up all at once and we begin to feel exhausted, longing for nothing so much as a quiet evening at home. At times like these, we may want to say no but feel too guilty at the idea of not being there. Still, our primary obligation is to take care of ourselves, and if saying no to someone else is what we have to do, then we do not need to feel bad about it.

There is a skill to balancing our obligations, and it starts with simply becoming aware of our schedule. We may notice that three invitations have arisen in one weekend, and we know that we will pay energetically if we attempt to fulfill all three. At this point, we can take the time to weigh the repercussions of not going to each event, considering how we will feel if we miss it and how our absence might affect other people. Most of the time, it will be clear which obligation we can most easily let go and which one we simply can’t miss. Sometimes we have to miss something really important to us, and that can be painful for everyone concerned. At times like this, reaching out with a phone call, a thoughtful card, or a gift lets people know that you are there in spirit and that your absence is by no means a result of you not caring.

Meeting our obligations to others is an important part of being human and not one to take lightly. At the same time, we cannot meet every obligation without neglecting our primary duty to take care of ourselves. We can navigate this quandary by being conscious of what we choose to do and not do and by finding concrete ways to extend our caring when we are not able to be there in person.
Most of this article is printed from DailyOM - Inspirational thoughts for a happy, healthy and fulfilling day.

Tending Our Emotions

2010-09-16T10:04:00.000-04:00

Most of us have had the experience of holding back our emotions for such a long period of time that when they finally come out, we have something resembling a breakdown. For a certain period of time, the overwhelming flood of feelings coursing through our bodies consumes us, and we stop functioning. Often, these outbursts take us by surprise, welling up within us as we drive to or from work, watch a movie, or engage in some otherwise mundane task. We may feel like we do not know what triggered us, or if we do know, it does not make sense of our overpowering emotional response. This is because we are releasing feelings that have accumulated over a long period of time, and whatever inspired the release was just a catalyst for a much larger, much needed catharsis.

When we find ourselves in the midst of such an experience, it is important that we allow it to happen, rather than fight it or try to shut down. Wherever we are, we can try to find a private, safe place in which to let our feelings out. If we can not access such a place immediately, we can promise to set aside some time for ourselves at our earliest possible convenience, perhaps taking a day off work. The important thing is that we need to give our emotional system some much-needed attention. It is essential that we allow ourselves to release the pent-up emotions inside ourselves so that they do not create imbalances in our bodies and minds.

When you are feeling better, make a plan to find a way to process your emotions more regularly. You can do this by employing a therapist or making a regular date to talk to a trusted friend. Journaling can also be a great way to acknowledge and release your emotions, as can certain forms of meditation. Making room in your life for tending your emotions on a regular basis will keep you healthy, balanced, and ready for life.

This article is printed from DailyOM - Inspirational thoughts for a happy, healthy and fulfilling day.

Let's Get Back in the Driver's Seat!

2010-08-19T10:50:00.000-04:00

With Fall on the way, many of us are gearing up for our packed schedules to come.
I found this article and thought I'd share it with you.

Are you a "Passenger"?

Too much on your daily plate lands you in the passenger seat when you should be in the driver’s seat.

It’s easy to go through this fast-paced world feeling as if you are being dragged through your weeks on the back of a wild horse. Many of us go from one thing to another until we end up back at home in the evening with just enough time to wind down and go to sleep, waking up the next morning to begin the wild ride once more. While this can be exhilarating for certain periods of time, a life lived entirely in this fashion can be exhausting, and more important, it places us in the passenger’s seat when really we are the ones who should be driving.

When we get caught up in our packed schedule and our many obligations, weeks can go by without us doing one spontaneous thing or taking time to look at the bigger picture of our lives. Without these breaks, we run the risk of going through our precious days on a runaway train. Taking time to view the bigger picture, asking ourselves if we are happy with the course we are on and making adjustments, puts us back in the driver’s seat where we belong. When we take responsibility for charting our own course in life, we may well go in an entirely different direction from the one laid out for us by society and familial expectations. This can be uncomfortable in the short term, but in the long term it is much worse to imagine living this precious life without ever taking the wheel and navigating our own course.

Of course, time spent examining the big picture could lead us to see that we are happy with the road we are on, but we would like more time with family or more free time to do whatever we want at the moment. Even if we want more extreme changes, the way to begin is to get off the road for long enough to catch our breath and remember who we are and what we truly want. Once we do that, we can take the wheel with confidence, driving the speed we want to go in the direction that is right for us.

This article is printed from DailyOM - Inspirational thoughts for a happy, healthy and fulfilling day.

Meditation for Beginners

2010-08-09T11:00:00.000-04:00

Top 10 Reasons to Meditate

1. Clear your head
2. Take a "power nap"
3. Be in touch with your amazing spirit
4. Unleash your creative potential
5. Hear amazing insights from your intuition
6. “Zone”
7. Release physical, mental, emotional and spiritual stress
8. Get away from it all
9. Allow your breathing rhythms to fully regulate themselves
10. Give your body and mind a complete oxygen bath

And there are so many more . . .

What's Simplest, Fastest, and Still Gives All These Benefits?

You can meditate in less than a minute...try this Centering exercise:

Settle back in a comfortable position, close your eyes, and count three full, deep, easy breaths to yourself. Now for these next several breaths as you inhale, say the phrase Let Be to yourself; and as you exhale, say the phrase Let Go to yourself. Be as fully present with all that happens as possible, and when you feel complete for now in this experience, gradually return to full, waking consciousness and open your eyes.

How Do You Feel?

See what comes up inside you in response to this question, noticing all your sensations. Fifteen minutes of meditating has been said by Dr. Herbert Benson, author of The Relaxation Response, to provide the equivalent of a full night's restful sleep. I might also add there are no side effects, it is FREE (and what in the world other than breathing these days is?), and there is no required certification, higher level degree, or additional equipment necessary than your own amazing mind and central will.

I rest my case, and your well-being, on your willingness to set your breath - and yourself free. Happy experimenting!

Sciatica and Yoga

2010-07-30T13:38:00.000-04:00

This week I thought I would answer some of your questions about sciatica and yoga.

Sciatica is a pain in the leg due to irritation of the sciatic nerve. It is a relatively common form of low back and leg pain. The true meaning of the term is often misunderstood. Sciatica is a set of symptoms rather than a diagnosis for what is irritating the nerve root and causing the pain. The pain generally goes from the front of the thigh to the back of the calf, and may also extend upward to the hip and down to the foot. In addition to pain, there may be numbness and difficulty moving or controlling the leg. Below is a list of basic yoga poses that are beneficial for sciatica. For a full description of each pose and how to get into it...talk to me!

Below are some basic Yoga poses recommended for Sciatica...

Some common Standing poses:

1. Tadasana- Mountain pose
2. Vrksasana- Tree pose*
3. Trikonasana (Uttitha and Parvso)- Triangle pose (extended and revolved)

4. Pasrvokanasa- Extended side angle stretch
5. Virabadhrasana I- Warrior 1
6. Virabadhrasana II- Warrior 2
7. Virabadhrasana III- Warrior 3*

Floor Asanas (poses) that are beneficial for sciatica are:

1. Setu Bhandasan- bridge pose
2. Paschimottanasana- Seated forward fold (legs together), (practice with caution)
3. Salabhasana- Locust pose
4. Dhanurasana- Bow pose

5. Ustrasana- Camel pose
6. Urdhva Mukha Svanasana- Upward facing dog

7. Adho Mukha Svanasana- Downward facing dog

8. Parighasana- translation is a beam or a bar used for closing a gate. This pose is practiced with one knee of the ground and the other leg outstretched. The body then bends
sideways over the extended leg. We call it "Gate" pose.

Poses to practice with caution:

• Forward folds. Forward folds can be aggravating to sciatica at first. Often stretching the back of the legs through a forward fold will just put additional pressure on the sciatic nerve. Basic forward-folds should be practiced with caution, and make sure to pull back if you feel any pain in the back or legs. Be sure to bend your knees when standing or in a seated forward fold.

• Twists. While twists can be very beneficial for sciatica, they can be difficult for some people. Often over-twisting pulls on the piriformis muscle which is directly impacted by the sciatic nerve. Never take a twist to the point of pain.

Asterisks (*) by pose means this is also a balancing pose; which may require additional strength and focus.

PAUSE for a POSE

2010-07-20T13:51:00.000-04:00

One of the best postures for awakening the senses to the here and now is Setu Bandha Sarvangasana (Bridge Pose), a beginning backbend that strengthens the legs and hips, massages the spine, and opens the heart. Methodical practice of this asana also offers an opportunity to explore the body and its movements with attention and care. In the process, the mind is calmed and the body becomes energized, leaving the practitioner feeling revitalized and refreshed.

To begin, lie on your back with your knees bent and your feet hip distance apart on the floor, 10 to 12 inches from your pelvis. Rest your hands near your hips with the palms down, which helps open the front of the shoulders and collarbones. Invite your body to settle thankfully into the ground. Take several easy breaths, noticing which parts of your body rise and fall to the tune of the inhalations and exhalations. Now send a gentle rooting action down through your legs, as if you were trying to press the floor away from you and into the earth. Press down evenly, envisioning the deep footprints you are making in your mat as you do this.

Curl the tailbone up and allow the pelvis to lift. Breathe easily for a few moments, keeping your mind focused on those strong and steady feet, then slowly allow your hips to melt back downward. Gently sweep your tailbone away from your waist as you return to the earth, inviting your spine to feel long and unwrinkled.

Observing Posture

2010-07-04T14:43:00.000-04:00

We probably have all been told at one point or another that good posture is one of the keys to physical health. But we rarely think about our own posture or observe others' postures.
Today, sit in a public place and watch people's posture as they walk, sit, and stand. What do you see? Are there patterns that emerge when you watch a variety of people?
In particular, note the relationship of the head to the spine. Is the head balanced naturally on the neck, or does it lean forward? Are the ears directly over the shoulders or forward of them? What effect might this have on someone's back and neck muscles?
Sometimes observation is the first step toward change. Now that you've seen how this slumped posture can cause pain in the body, consider walking taller with an erect spine and your shoulders rolled back and down.

Here are some common Yoga poses that will help improve our posture

Mountain Pose (Tadasana - "tah-DAHS-anna") Practiced as a starting position for our standing poses, in between standing poses, or by itself to improve posture

Upward Facing Dog (Urdhva Mukha Svanasana - "OORD-vah MOO-kah shvon-AHS-anna") ~ Practiced many times during our Sun Salutations

Camel (Ustrasana - "oosh-TRAHS-anna") ~ Our kneeling backbend

Fish (Matsyasana - "mot-see-AHS-anna") ~ We use Fish as a counter-pose to Plow and Shoulder Stand

Locust (Salambhasana - "sha-la-BAHS-anna") ~ Grouped among the so-called “baby backbends,” it is an unassuming pose that, like other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance.

Staff (Dandasana - "dan-DAHS-anna") ~ It might look easy, but there's more to Staff Pose than meets the eye.

Strengthen your Core!

2010-06-25T08:00:00.000-04:00

Last week I posted an article about our "inner core" and how to keep that light shining...this week I'm passing along a few exercises to help you strengthen your core!

• Marjaryasana (Cat Pose )

This pose provides a gentle massage to the spine and belly organs.

• Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

• Paripurna Navasana (Full Boat Pose)

Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

• Plank Pose

Plank Pose is a good precursor to more challenging arm balances.

• Anantasana (Side-Reclining Leg Lift)

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

• Dolphin Pose

A nice shoulder-opening. Also strengthens the core, arms, and legs.

• Ananda Balasana (Happy Baby Pose)

This pose gently brings a greater awareness to the hip joints.

To find out how to safely get into these poses...go to www.yogajournal.com and search under poses...or come to class!

Clinging to the Core

2010-06-11T15:03:00.000-04:00

When it feels as if your world is falling apart, know at your core that you are a strong being of light.

There are times when our whole world seems to be falling apart around us, and we are not sure what to hold onto anymore. Sometimes our relationships crumble and sometimes it’s our physical environment. At other times, we can’t put our finger on it, but we feel as if all the walls have fallen down around us and we are standing with nothing to lean on, exposed and vulnerable. These are the times in our lives when we are given an opportunity to see where we have established our sense of identity, safety, and well-being. And while it is perfectly natural and part of our process to locate our sense of self in externals, any time those external factors shift, we have an opportunity to rediscover and move closer to our core, which is the only truly safe place to call home.

The core of our being is not affected by the shifting winds of circumstance or subject to the cycles of change that govern physical reality. It is as steady and consistent as the sun, which is why the great mystics and mystical poets often reference the sun in their odes to the self. Like the sun, there are times when our core seems to be inaccessible to us, but this is just a misperception.

We know that when the sun goes behind a cloud or sets for the night, it has not disappeared but is simply temporarily out of sight. In the same way, we can trust that our inner core is always shining brightly, even when we cannot quite see it.

We can cling to this core when things around us are falling apart, knowing that an inexhaustible light shines from within ourselves. Times of external darkness can be a great gift in that they provide an opportunity to remember this inner light that shines regardless of the circumstances of our lives. When our external lives begin to come back together, we are able to lean a bit more lightly on the structures we used to call home, knowing more clearly than ever that our true home is that bright sun shining in our core.

This article is printed from DailyOM

Stressed Out??

2010-06-04T13:00:00.000-04:00

Relax in "Child's Pose"

When you don't have time to relax, a rejuvenating Balasana (Child's Pose) may be just what you need. Practicing this pose for just a few minutes will leave you feeling rested and ready to tackle the rest of the day.

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Remain in this pose anywhere from 30 seconds to a few minutes.

Bridge It!

2010-05-20T20:28:00.001-04:00

One of the best postures for awakening the senses to the here and now is Setu Bandha Sarvangasana (Bridge Pose), a beginning backbend that strengthens the legs and hips, massages the spine, and opens the heart. Methodical practice of this asana also offers an opportunity to explore the body and its movements with attention and care. In the process, the mind is calmed and the body becomes energized, leaving the practitioner feeling revitalized and refreshed.

To begin, lie on your back with your knees bent and your feet hip distance apart on the floor, 10 to 12 inches from your pelvis. Rest your hands near your hips with the palms up, which helps open the front of the shoulders and collarbones. Invite your body to settle thankfully into the ground. Take several easy breaths, noticing which parts of your body rise and fall to the tune of the inhalations and exhalations. Now send a gentle rooting action down through your legs, as if you were trying to press the floor away from you and into the earth. Press down evenly, envisioning the deep footprints you are making in your mat as you do this.

Curl the tailbone up and allow the pelvis to float just an inch or two off the ground. Breathe easily for a few moments, keeping your mind focused on those strong and steady feet, then slowly allow your hips to melt back downward. Gently sweep your tailbone away from your waist as you return to the earth, inviting your spine to feel long and unwrinkled

A Country Morning Meditation

2010-05-13T14:44:00.000-04:00

This week I wanted to share with you a "Guided Relaxation" script one student in my yoga class at the State University of NY at Oneonta wrote for an assignment. I hope you enjoy it as much as I did.

Close your eyes and feel the mat under you. Settle your arms and legs where they are most comfortable, and release the last bit of ache and tension in your hard-worked muscles. Feel your breath as it rises and falls softly and steadily in your lungs, the gentle undulation of your belly as you breathe in and out. Total calm is spreading through you: your arms, your legs, your fingers, your toes, every tiny bone and every tiny pore. You are completely at rest. Nothing exists outside of this calm.

You slowly become aware that you are standing in a wheat field. It’s a beautiful early summer’s morning; the sky is a soft, subdued blue, clouds fluffed up like cotton balls are scattered across the sky, and the sun wraps around you like an old, worn blanket from childhood, filling you with a warmth that glows deep down in your core.

You start walking through the field, picking your way through the waist-high grain that trails like distant whispers over your skin. The grass beneath your bare feet shakes off the last drops of dew onto your toes, and you slide through the field without agenda, simply walking.

Surrounding this wheat field is a dense, old forest of pine, ash and maple. As you walk, you notice a line of wild turkeys moving slowly along the tree edge, their low clucks and gobbles the only noises you hear, their slick black bodies bobbing slightly as they walk. They pay no mind to you and disappear into the trees almost as soon as you have noticed them, but you’re grateful for the brief glimpse of them.

The wheat field suddenly comes to an end, and you can see the remnants of a farm. Now, instead of turkeys along the forest edge, there is an old snake rail fence, lazily meandering the property. No longer tickled by stalks of wheat, you are standing on the soft and uneven ground of a pasture. Wild flowers, pink and purple, orange and yellow, sprout up joyfully around you, freed by the farmer’s absence to grow unimpeded once again. A rabbit rustles the grass as it bounces up to the refuge of the snake rail fence. He looks at you briefly, his little nose twitching unceasingly, waiting to see what you will do.

You walk across the pasture. There is a barn in the distance, and you move towards it. Squirrels chatter idly in the trees that surround you from a distance, and the sharp sound of small birds twittering to the morning dances unseen about you. These are the sounds of an utterly unplanned and unrushed morning. You breathe them in and they mingle in your blood, and you become even more relaxed even than you already are.

You have reached the barn. A section of the snake rail fence separates you from it, but you climb over it easily, the feel of its brittle, moss-covered wood rough and ancient on your palms. The barn’s deep, red paint has begun to peel like wallpaper; large curling strips of it hang down from its walls, the wood beneath peeking out to the world for the first time in years. You grasp the rustled handle of the barn door, and slide the big door back.

Slipping inside, you see in the dim light that the barn is deserted. The stalls are empty; ropes and rakes and a range of other tools hang untouched around you. You move deeper into the barn, your bare feet treading noiselessly on the cool, smooth-worn planks. The sweet, dry smell of hay hangs in the air, mixed with the warm musk of horses. But these animals are not there now. The barn has been left uninhabited, as if it were waiting for you and you alone to come along and make it your own.

In the center of the barn, nestled between the rows of stalls, you find a loose stack of hay. You flop back into it, and it catches you with a soft bounce. You nestle down into the hay, like a robin crouching down into her nest. Looking up, you can see shafts of sunlight poking through the slats in the roof, and birds flutter in the rafters. The heavy, dry smell of the hay envelopes your senses, and you close your eyes and let it lull you away; not to sleep or to daydreams, but to a lingering loft in between, where distinctions blur and coalesce so there is now no longer this or that but everything.

You stay there for a moment. It is utterly silent. You hang suspended in this silence, and slowly, almost unnoticed, start to settle back to the present. You start to become aware again of your breathing, of the gentle brittleness of your improvised bed. The smell of the hay is not longer as noticeable. It has floated away. Somewhere above you a bird flaps away, the rush of its wings cutting with a sharp staccato through the air. You take one slow, final, deep breath of this cool atmosphere.

Now walk out of the barn and open your eyes.