Steady gazing or Trataka, is a traditional concentration and purification exercise otherwise known as open-eye meditation. Among the six Shat Karmas (yogic purification practices) Tratak is known as the simplest to do. It involves gazing at an object or point of focus without blinking, then closing your eyes and continuing to hold the visual of the object in your mind’s eye. Consistent and correct practice of trataka increases concentration and purifies the mind from fluctuating thought patterns. It also has been proven to improve eyesight and stimulates the brain in at least two studies.

“The practice of gazing steadily, without blinking on a small object is known as trataka by the wise. Trataka eradicates all diseases associated with vision & calms the mind.” – Hatha Yoga Pradipika 2.32 & 2.33

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Open-eye meditation is one of the six purification practices called Kriyas, which are exercises that cleanse the internal organs. They are generally practiced before asana, pranayama or higher-level meditation techniques because the purpose of these kriyas is to make the body and mind strong enough to withstand advanced practice.

How to Open-Eye Meditate

The selection of the trataka symbol should be made with care. The thing you concentrate upon can arouse that aspect within you, so consider your intention with the mediation and what you are trying to accomplish. The flame of a candle acts as a natural magnet for the eyes and mind, which attracts good vision and thoughts. Plus, the mind is capable of retaining an excellent image of the flame afterward. Some other traditional objects that are good for beginners include a black dot on a piece of paper, a picture of someone special, a symbol such as OM, an image of a deity, or even your own face in a mirror. You can also use something in nature like a flower or the moon. As a beginner, avoid more complex objects, like an entire tree. Pick something that is not moving and can be viewed in its entirety. Place the chosen object so that it can be seen clearly at about eye level an arm’s length away from you.

Before you begin to open-eye meditate you may want to begin with your eyes closed to help you calm your mind. Work with steadying the breath. This could include using an easy count for the length of breath, like a 4-count inhale and 4-count exhale, or by simply making the breath slower and longer. If you began with the eyes closed, open them after a minute (or more depending on how much time you have for your meditation).

There are a variety of ways you can practice open-eye meditation. They all include gazing at the object without blinking and without straining. Some teachers advise you to stop when the eyes start to water and others don’t. The watering of the eyes can be very cleansing and sometimes quite intense.

The other main variation is in how long to gaze for. Tony Riposo, E-RYT 500, recommends that after about a minute of holding your gaze, close your eyes, keep your inner gaze steady and visualize the object in your mind at your third eye center. He says, “When the image loses its crispness in your mind’s eye or you begin to forget what it looks like, open your eyes again and repeat the gazing.”

Other teachers may have you start with open-eye meditation for 5, 10 or 15 minutes at a time. Like any meditation practice, it is best to start with shorter lengths of time and work up to more.

On a spiritual level, the open-eye meditation exercise awakens the third eye and enhances our intuitive skills and higher wisdom.

About the Author

Sierra Wagner is a Yoga Therapist in the Great San Francisco Bay Area specializing in working with under-served populations, the elderly and disabled. For more articles and information about her classes, workshops and retreats go to www.sierralaurelyoga.com.

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Water, the most dynamic of the elements, can even exist in many states of matter-a solid, liquid or gas. The water element is defined by its qualities of being soft, liquid, viscous, clear, and downward moving. 

In our being, water is the element of the pranamaya Kosha – our energy body. As the elemental source for our pranic sheath, water holds the significant position of providing us with needed vitality. Water is honored for its ability to allow us to have life. One can only go so long without water.   

If your vitality is feeling low, go ahead and drink some water, then do this kapalabati pranayama. This practice can give you energy like nothing else, even coffee! It’s also a great way to move and release energy, so you want this one in your tool belt. Check it out here.

Other ways we can stimulate prana to flow are by using aroma therapy and reciting meaningful mantras.  When prana flows freely, without blockages, we are less likely to get sick or fall ill with diseases. It helps us live healthier and longer lives. We feel more vitality and more ability to be productive. 

One place the vitality of the water element energy can get blocked is in the Chakras. The Chakras are wheels of energy that receive, assimilate and transmit Shakti, the female principle of divine energy. This happens on various levels of experience and consciousness, physical, energetic, mental, and emotional. Svadhisthana, the sacral chakra, is the most associated with the water element, as well as creativity, movement, and emotions. This energetic vortex is the seat of sexual expression, too. When it is open and flowing in a balanced way, self-enjoyment and gratification are present. When it is overactive it can cause one to be manipulative and controlling. If it is deficient, co-dependence, martyrdom and being overly submissive can show up.  

Poses to Balance Your Water Element

Staff Pose

Some yoga positions help balance an overly active sacral chakra. Try this seated pose – seated poses, like Staff Pose (Dandasana) to find more stability and less movement.  

To Practice

1. Sit with your legs straight out in front of you on the floor. The feet are hips width apart. Remove the flesh away from your sit bones so that you are on the front of the bones. This will help the spine to be vertical. Allow the arms to rest along the side body with the palms pressing onto the floor. 

2. Activate the leg muscles by pressing out through the ball of the foot and the inner and outer heel. Ground the legs into the floor firmly without locking the knees. Open through the collarbones, lifting the chest. Drop the shoulder blades down the back. 

3. Inhale and lengthen the spine all the way out the crown of the head. Tuck the chin in slightly. Stretch the abdominal muscles away from the lift of the chest. Bring the gaze directly in front of you and breath normally. 

Sun Salutations

For an underactive water element in the body, try more movement-based practices, including Sun Salutation variations, or Surya Namaskar. Poses that focus on the hips, like Gomukasana, are also recommended.

Try It Out 

1. Sit on the floor with your legs straight out in front of you. Bend one leg, placing the ankle on the side of the opposite hip on the floor. The toes are tucked under. Now bring the second leg over the first. Cross the leg as far over as is comfortable for you. The knees are stacked one above the other. The toes are tucked under. Have both sit bones placed as evenly as possible on the floor. 

2. Inhale and raise the arms upward. Bend one elbow, placing the hand behind the head. The palm moves down the back. Extend the other arm down to shoulder height. Extend from the muscles attached to the sternum through the fingertips. Bend the elbow and bring the hand, palm out, behind the back. Clasp both hands together, with the fingers pointing up.  

3. Release the head into alignment with the spine. Open the chest and upper back body on an inhalation. Soften the upper back towards the hands, bringing the rib cage in alignment with the hip girdle.   

4. Extend the arms away from each other with equal energy moving upwards and downwards. Use your breath to soften into the earth with the buttocks. The gaze is straightforward. 

About the Author

Sierra Wagner is a Yoga Therapist in the Great San Francisco Bay Area specializing in working with under-served populations, the elderly and disabled. For more articles and information about her classes, workshops and retreats go to www.sierralaurelyoga.com.

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Personality Types

It can be hard to sort through all the different options, so here we offer you the best yoga style for you based on your personality type.
To match you with a yoga class you’ll love, we use the Enneagram, a powerful personality system with ancient roots. Almost as old as yoga itself, the Enneagram’s origins date back to ancient Greece and Mesopotamia. Sometimes called the Rosetta Stone of human behavior, this personality system offers nine distinct personality styles based on your habit of attention.  

Match Your Personality Type to Your Yoga Style

Type 1: The Perfectionist/Anusara-Inspired YogaYour habit of attention goes to improvement, efficiency, and getting things right. You have high standards, a strong work ethic, and a never-ending to-do list of all your tasks and chores. Your attention to detail is one of your strong points, but it can be hard for you to leave things as “good enough.” 

Anusara-Inspired Yoga, with its emphasis on alignment and precision, is a great match for your personality. The philosophy highlights the three As: alignment, attitude, and action, and the practice is balancing for your personality. It encourages you to shift your focus from perfecting a pose to enhancing the goodness and beauty that already exists within you. Get started with this class called Anusara Alignment.

Type 2: The Helper/Restorative YogaYour habit of attention goes to the needs, wants, and desires of other people. You have high emotional intelligence, work hard in support of others, and place a lot of value in your relationships. You can be so focused on other people that  you lose touch with your own needs, and self-care can be neglected.  

Restorative Yoga is the practice for you. You spend a lot of your time in support of others, so you’ll do well with a soothing practice that offers your body relaxation and healing. Restorative Yoga gives you the chance to connect deeply with your body and will leave you feeling refreshed and renewed. Try  The Art of Letting Go to get started.

Type 3: The Achiever/Yoga SculptYour habit of attention goes to achievement, and you like to be the best. You can be motivating and inspiring, and you don’t just like to compete, you like to win. Your high energy and always on-the-go attitude are notable, but you have to be careful you don’t get too focused on your image.

You’ll like the way Yoga Sculpt combines yoga exercises and strength training to create a full-body workout. This high intensity practice will appeal to your competitive nature, and you’ll likely get a toned body at the same time. Remember to be mindful that you don’t make your yoga practice a competition-this is about connecting with yourself. Get started with this Yoga Sculpt Basics class.

Type 4: The Individualist/Kundalini YogaYour habit of attention goes to the emotional world, and it is easy for you to focus on what is missing. Committed to authenticity, you are comfortable operating outside the mainstream, and seek to deeply understand yourself and others. You have high emotional fluency, you are tuned into the subtle undercurrents of situations, and it’s easy for you to feel dissatisfied.

Kundalini Yoga will intrigue you with its unique approach and its counterculture vibe.  You do the practice with your eyes closed, and this style of yoga seeks to put you in touch with your higher self through a combination of movement, breathing, and in some classes, chanting. Try this Kundalini Yoga class for Positive Mental Projection.

Type 5: The Investigator/Ashtanga YogaYour habit of attention goes to resources, the demands of the outside world, and concerns about being overwhelmed. You are capable of deep focus, and when you are interested in something, you want to learn all about it. You like to plan things carefully, and you pride yourself on your fact-based, rational approach to things.  Spontaneity doesn’t come easily to you.

You will love the predictability of Ashtanga Yoga, which features a set routine of movements, including sun salutations, standing poses, and seated poses. The practice builds on itself, and you’ll like the fact that you can go at your own pace. Get started with the First Series of Ashtanga.

Type 6: The Loyalist/Yin YogaYour habit of attention goes to danger and threats to your security. You have an awareness of what can go wrong, a strong sense of duty, and deep loyalty. You are excellent at spotting problems before they escalate into a crisis, but all this scanning for danger can leave you anxious and stressed.

Yin Yoga is the style for you. Using gentle, relaxing postures, this form of yoga will help lower your stress and quiet your anxious thoughts. With your danger scanning mind, you might worry about getting hurt in yoga classes, so you’ll be happy to know there is a low chance of injury in this low impact, slow-paced practice. Try Yin Yoga to Calm Your Nerves.

Type 7: The Enthusiast/Vinyasa  Your habit of attention goes to the positive, and you love trying new things. You are upbeat, optimistic, and your energy and enthusiasm uplift others. Adventure-seeking and curious, you are easily distracted and holding focus can be challenging for you. 

Vinyasa classes are great for you because the fast-paced flow holds your attention, and it is unlikely you’ll get bored. When the movements are paired with synchronized breathing, it is even better for you, since staying connected to the present moment is excellent for your forward-thinking personality. Try this Morning Manifestation Flow to get started.

Type 8: The Leader/Power Yoga Your habit of attention goes to power and power dynamics. Decisive, assertive, resourceful, and direct, you have a soft spot for the underdog and a protective nature. You like to feel strong and in control, and you hate feeling weak and vulnerable.
Power Yoga, with its emphasis on physical strength, is right up your alley.

This vigorous practice is designed to get your body strong, and you will appreciate its direct, no-nonsense style. Try this Half an Hour of Power class to get started.

Type 9: The Peacemaker/Hatha YogaYour habit of attention goes to harmony, and you hate conflict. You’ve got a mellow, easy-going nature, good listening skills, and you are the one who de-escalates disagreements and helps the rest of us find common ground. You are so good at listening to others, you often lose your own priorities, and inaction and sloth can be issues for you.

Hatha Yoga is perfect for you because it is one of the most accessible forms of yoga. If getting started is the hardest part for you, Hatha Yoga makes it easier by offering lots of classes and styles within the Hatha Yoga family. Try this Begin with the Basics class to get started.

To Summarize: A Yoga Style For Everyone

As you can see, there are different strokes for different folks, and one person’s favorite yoga class might be something another person wrinkles their nose at.  The important thing is to experiment until you find the style (and teacher) that resonate with you. If you are looking for something specific, search the entire YogaToday library, since it is likely they’ve got an on-demand class that meets your needs.Learn more about the Enneagram here.  And as a special gift, YogaToday subscribers can download “Headstart for Happiness: A Guide Book Using Kundalini Yoga and the Enneagram” for free using the code “yogatoday”.

About the Author

Lynn Roulo is Kundalini Yoga and Enneagram instructor who teaches a unique combination of the two systems, combining the physical benefits of Kundalini Yoga with the psychological growth tools of the Enneagram. She’s the author of two books combining the systems, and she blogs about living in Greece and her journey from being a San Francisco CFO to an Athens yoga instructor.

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The post Which Yoga Style is the Best Fit for You? appeared first on YogaToday Blog.

Balance, strength, stability and flexibility are key in preventing falls, injuries and illness. Let’s discuss some best yoga asana practices for aging, as well as some societal myths that can prevent us from making good decisions for ourselves.

Reminder: Yoga Is Inherently Non-Competitive

Pain and injuries are likely to happen when we are feeling competitive and thinking that our pose isn’t good enough. We want to look a certain way in the pose, maybe like the teacher or a younger student in the class. One of the great myths in yoga that ends up hurting people both physically and mentally is the idea that going deeper or doing a more “advanced” posture is ideal. And, it gets constantly perpetuated in the yoga culture. Yoga teachers and the larger yoga community talk in terms of more “advanced” poses. With a name like “advanced” no wonder our ego kicks in! Who doesn’t want to be “advanced”? This myth pushes us to go beyond what our safe range of movement naturally is, so we can get to what we are told is the next level. However, the level we are practicing at right now is where we are supposed to be in this moment – this is important for everyone to remember, and the wisdom that comes with aging should hopefully make it easier.

Think about how different places in your body feel when you do yoga asana. If you want you could even do a few poses now to remind yourself how they feel. Do you ever let yourself go into intense discomfort a.k.a pain? It could be in a place that is especially tight or where you have an existing injury. Don’t get mad at yourself if you do! You have been programmed that way!

Aging comes from the body. Maturing comes from the spirit. – Richard Leider

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Important Concepts for Aging into Your Yoga Asana Practice

Use Props: Even if you have never used props like chairs, blocks, straps and bolsters, try them out. See if they help you feel safer, more stable and happier in the postures. Sometimes our out-of-date sense of self (the ego) can get in the way of us adding extra support, so try to witness your mind if you are having judgments or emotions about using props that are stopping you from utilizing the tools at hand.

Warm Up: Start with gentle range of motion exercises for your joints before moving into more complicated postures. This helps lubricate the joints, which can get stiffer and drier as we are aging, especially if you have any arthritis. If you have an area with pain or stiffness pay extra attention to warming that area up before asking it to do stronger work.

Move Dynamically: Instead of diving into a long, static hold of a pose, ease in and out of it a few times with slow, dynamic movement linked to the length of your breaths. When you do hold the pose you will have a better sense of where you can place your body for a more sustainable practice.

Slow Down: Just like how the rest of life slows down as you are aging, your yoga practice needs to slow down, too. This can help prevent injuries and be more gentle on the body. Give yourself ample time to get on and off the ground.

Practice Balancing: Incorporate more balancing postures into your routine. Balancing poses should be a huge part of any program for aging gracefully, since balance tends to decline.

Strength Train: Since muscle loss and bone loss are natural parts of aging, building physical strength is vital. Focus on yoga postures, like standing poses and poses with weight bearing in the upper body, to build muscle.

Reminder: Yoga is About the Journey, Not the Destination

With all the flashy images of yogis in headstands and pretzel-like contortions, it can be easy to forget that yoga isn’t about what we look like. It is about how we feel. To honor ourselves as we are aging, some key yogic concepts need to be cultivated with greater intention.

Spiritual contentment, at any age, is often found in people who possess equanimity – mental or emotional stability or composure, especially under tension or strain. It is a practice of integrating and accepting whatever life brings you even if it is challenging. Developing the emotional intelligence to be able to honor and include all of our emotions, not just happiness, is a movement towards equanimity.

About the Author

Sierra Wagner is a Yoga Therapist in the Great San Francisco Bay Area specializing in working with under-served populations, the elderly and disabled. For more articles and information about her classes, workshops and retreats go to www.sierralaurelyoga.com.

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The post Yoga for Aging Gracefully appeared first on YogaToday Blog.

Do you feel like you could use some deep rest and relaxation? Self-care is often easier when you are away from your regular routine at home, so maybe it’s time to consider a visit to an energy vortex, a physical place in nature where the energy of the planet is particularly concentrated. This concentrated energetic vibration offers visitors the opportunity for deep healing, powerful meditation, and accelerated self-exploration. 

These unique destinations are experienced differently by each person, but everyone can benefit from a visit to an energy vortex. Some people feel a tingling sensation, like a mild electrical current running through their body.  Other people report they can drop easily into deep meditation. Some people see visions or have flashes of insight, while others feel relatively little. The spectrum of experience is wide, but the good news is that energy vortices are typical destinations of great natural beauty. Even if you don’t have a transformative insight, you will likely experience some amazing parts of nature. Most people leave energy vortex locations feeling refreshed, reset, and renewed. 

Let’s have a look at some of the most powerful healing destinations in the United States.

1) Meditate on the Red Rocks of Sedona, Arizona

The most well-known energy vortex area in the United States is Sedona, a desert area near Flagstaff, Arizona, famous for its beautiful natural scenery and healing energy. 

Featuring Red Rock National Park and Slide Rock State Park, the town of Sedona has a population of under 11,000 and a distinct focus on tourism, giving you lots of activity options ranging from jeep tours to kayaking and from guided hikes to personal retreats. While there are technically seven energy vortices, the four below are among the most popular. 

• Airport Mesa Vortex overlooks the red rock scenery of the area, and this vortex is said to help your spirit soar while offering you a higher perspective. 

• The Boynton Canyon Vortex is an easy 15 minute drive from West Sedona. This vortex is said to be good for balance between yin and yang energies.

• Bell Rock is one of the most popular meditation vortexes in the area and is known to provide serenity and problem solving from a higher spiritual perspective.

• The Cathedral Rock Vortex is one of the most photographed sites in Arizona and accessible by hiking or climbing. This energy center cleanses and balances the mind, body, and spirit and is considered some of the strongest energy in the area.

If you are new to energy vortices, Sedona is one of the best destinations to start.

2) Dive into the Deep Blue Waters of Crater Lake, Oregon

Featuring the deepest lake in the United States, Crater Lake was formed over 7,000 years ago when a volcano on Mount Mazama, the land on which it sits, erupted violently. Today, the scene is more peaceful, and people from all over the world come to enjoy the stunning blue water, stargaze into the pitch-black night sky, and enjoy a wide range of outdoor activities from hiking to water sports.

Crater Lake holds spiritual significance going back thousands of years. The Native American Klamath tribe bore witness to the volcanic eruption of Mount Mazama and wove mythology around the event, describing it as a battle between the sky god Skell and Llao, the god of the underworld. The Klamath people used Crater Lake in vision quests, and some believe the clay surrounding Crater Lake has special healing properties.

With over ninety miles of trails featuring diverse foliage and landscapes, you’ll find many ways to connect with nature and your higher self on a visit to one of the most stunning lake destinations in the US. To get your bearings, consider a trip around the 33-mile Rim Drive, a highway that encircles Crater Lake offering over 30 overlooks. And be sure to look for the Old Man of the Lake, a 30-foot (9 meter) tree stump that has been standing vertically in the lake since at least 1896.

3) Climb the High Desert of Joshua Tree, California

If solitude is what you seek, head to Joshua Tree National Park in southeastern California near Palm Springs. Set in the high desert and named for the native Yucca brevifolia tree, Joshua Tree National Park offers visitors over 8,000 routes for rock climbers and a wide range of hiking options. The moderate, one-mile Hidden Valley Trail loop is a popular starting point to take in the natural beauty of the land. 
For more meditative experience head to the 140-acre Joshua Tree Retreat Center and book yourself a personal retreat. This center offers peaceful walking paths and vortex energy locations to explore. Here you’ll find an exercise pool, hot tub, and wellness classes including yoga, meditation, and breathwork.

4) Pause and Reflect on the Trails of Mount Shasta, California

Located in northern California near the Oregon border and standing  14,179 feet (4,322 meters) high, Mount Shasta holds spiritual significance as well as natural beauty. The same Klamath Tribes of Crater Lake believed that Mount Shasta was home to the sky god, Skell, who fought with the spirit of the underworld Llao residing in Mount Mazama. Outside Native American legend, there are those who believe that descendants of the lost continent of Lemuria came to live in Mount Shasta.

While there are parts of its past we may never know, the Magical Mountain offers visitors many power points to visit. Panther Meadows is a great entry hike offering easy trails and stunning views. Legend has it that the springs that run through the meadows have sacred qualities.
Heart Lake offers hikers a secluded swimming hole and unforgettable views of Mount Shasta. The larger and more accessible Castle Lake lying below Heart Lake gives visitors the option to drive to its shores. Meditate, do yoga, or spend time in silent reflection at either of these two beautiful lakes. 

5) Hike the Mountain Ranges surrounding Asheville, North Carolina

Located on the same latitudinal line as Sedona, Asheville in North Carolina is sometimes called the “Sedona of the East.” Rumored to have 24 active vortices in the area, the most visible is Mount Mitchell, standing 6,684 feet (2,037 meters) tall. The six-mile trail to reach the top is considered a strenuous hike, but many visitors don’t limit themselves to Mount Mitchell. Mount Pisgah and Craggy Gardens are both areas of powerful energy, gorgeous natural beauty, and tranquility.

If this list has intrigued you, be sure to check out some of the other vortices in the United States including Ojai in California, Denali National Park in Alaska, Mauna Kea in Hawaii and the Four Corners area of the continental United States. And if you can’t physically go to an energy vortex, take a YogaToday video class to immerse yourself in the powerful energy of the Rocky Mountains.

About the Author

Lynn Roulo is Kundalini Yoga and Enneagram instructor who teaches a unique combination of the two systems, combining the physical benefits of Kundalini Yoga with the psychological growth tools of the Enneagram. She’s the author of two books combining the systems, and she blogs about living in Greece and her journey from being a San Francisco CFO to an Athens yoga instructor.

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The post 5 Yoga Destinations Perfect for a Total Reset appeared first on YogaToday Blog.

One problem that stands in the way of personal growth is the common belief in our culture is that discipline means control and punishment- something negative and unpleasant. Not exactly the most inspiring and pleasurable motivation, is it? It is true that one of the many definitions of discipline is punishment. When we apply this one definition of discipline to all of our endeavors the forcefulness that comes forward to progress through challenging distractions, sickness, and all the chaos that life inevitably brings, feels like self-punishment. It can feel demanding, like you are trying to place yourself into a set of rules that aren’t helping you feel connected to yourself. This is a big reason that we give up on ourselves when it comes to having a steady workout routine or meditation practice.

For better results, we can consider alternative ways of thinking about discipline that are much more helpful for bolstering healing and transformation. Discipline comes from the Latin word for teaching or guidance. Think of discipline simply as another kind of teaching or a training that can mold and perfect our mental faculties, moral character and physical bodies.

When we move forward in our actions with this definition in mind, considering that we are embarking on a field of study, rather that being confined by a set of commandments, there are more opportunities for choice and freedom. With careful and extended consideration, attention and examination, new ways of thinking and responding to the external inputs of the world are available – leaving us with room to feel happier and become stronger.

For instance, say you’ve been having a hard time with a housemate, spouse or child. You see yourself acting badly, because of old habitual patterns that have been deeply embedded in you after repeated years of use. You know that there is a better way to be, but every time you mess up and slip back into your old habits you feel bad about yourself and punish yourself with negative self-talk – ending up sad and depressed. You may believe that this self-shaming is the way to gain self-control. If your only definition of discipline is punishment and enforcing control, then you don’t have much else you can do.

On the other hand, if you make each difficult situation into an opportunity to learn more about yourself, then a whole world of choice and freedom can start to emerge. The discipline to move in the direction of your highest intention (sadhana) could mean self-understanding and self-compassion. This might take the form of journaling about your thoughts and feelings so you can connect more deeply with them. It could mean a clearing conversation with the housemate, spouse or child where thoughtful communication is practiced. It could mean getting some helpful perspective from a friend, therapist or teacher. What inspires you to learn and grow?

Discipline does require self-control no matter what. How we formulate and relate to the concept of self-control is of great importance. It can be helpful to understand what we are working with. According to various schools of eastern philosophy, samskaras are the subtle mental impressions left by all thoughts, intentions and actions that an individual has ever experienced. Often likened to grooves in the mind, they can be considered as psychological or emotional imprints that contribute to the formation of behavioral patterns. They can be hard to shift since samskaras are below the level of normal consciousness – the deep roots of all impulses, character traits and innate dispositions. It’s a lot, so be kind to yourself if it doesn’t happen right away. Usually it takes a lifetime to make much headway.  

Never the less, when we come from a kind place, a positive place, a greater world of possibilities open up. With this compassion – mixed with some self-restraint – composure and self-possession find their way into our actions.

About the Author

Lynn Roulo is Kundalini Yoga and Enneagram instructor who teaches a unique combination of the two systems, combining the physical benefits of Kundalini Yoga with the psychological growth tools of the Enneagram. She’s the author of two books combining the systems, and she blogs about living in Greece and her journey from being a San Francisco CFO to an Athens yoga instructor.

More About Lynn

The post Cultivate Discipline for Personal Empowerment appeared first on YogaToday Blog.

Prana, the life-force energy that animates all living things, is said to move around the body via a series of forces called “winds” or vayu. Vayu literally translates to air in Sanskrit. Between the air we breathe and the pranic forces that are in it, air has a strong effect on the vitality of our body. It is known for being mobile, dry, rarefied, and light, and it is associated with electrical energy and the human nervous system.

When the elements get expressed in our innate temperaments, they are known as our Doshas. We all have a mixture of the elements present inside of us at birth. Besides what we are born with, our lifestyles also influence our Dosha. There are three Doshas – Pitta, Kapha and Vata. The air element is the most present in the Vata Dosha. People who are Vata Dosha dominant tend to be more slender and dry. They are good at multi-tasking and movement. Their challenge is to learn how to ground. When Vatas are out of balance it is experienced as body pain, aches and anxiety.

The Kosha, or subtle layer/dimension of our being, that is connected the most to air is our intuitive mind. This layer, known as the Vijnanamaya Kosha, is our wisdom body and is uplifted by meditation and deep contemplation. The goal of yoga is to make the Koshas more porous and transparent, and thus to integrate mind, body and spirit.

The chakra that is related to the air element is the Anahata chakra. Anahata is the name of the heart chakra, located in the center of the chest. When this chakra is open and resonating in a harmonious way, love, compassion and self-acceptance are present in us. When this chakra is closed it is expressed as inappropriate emotional behaviors, poor emotional boundaries, ruthlessness or an inability to feel emotions. Many of us are most present with this chakra when we feel an abundance of love or a loss of love. At both of these times, there can be a strong sensation in the chest; we may feel open and expanded or closed and contracted.

About the Author

Sierra Wagner is a Yoga Therapist in the Great San Francisco Bay Area specializing in working with under-served populations, the elderly and disabled. For more articles and information about her classes, workshops and retreats go to www.sierralaurelyoga.com.

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The post Understanding the Air Element, Our Gateway to Freedom appeared first on YogaToday Blog.

The Nature of Dualism

The idea of something having a dual nature means that it contains two opposing or contrary forces. Dualism is the state of division, both showing differences between two things and bringing into account that these two opposing forces may also be complementary to one another or interconnected in reality.

Both Yin and Yang cannot exist without the other. So while they are dual forces, they are dependent on each other.

What Makes Yin and Yang Yoga Styles Different?

The material energy of yin is passive or receptive while the material energy of yang is active. These representations of yin and yang show themselves in the seasons (winter is yin while summer is yang,) and in gender (female or male.)

Let’s Get “Yin”

When it comes to yoga, Yin Yoga is receptive and softer in nature.

The practice is slow with postures held for up to 10 minutes, allowing you to work into your connective tissues and fascia. This practice would be considered a lunar or moon practice and is associated with feminine energy.

Because of the length of time that postures are held in a traditional Yin Yoga class, it is known for also being a meditative practice, calming the mind, and exploring joint mobility on cool muscles.

Benefits of a Yin Practice

● Reduces stress and anxiety

● Improves joint mobility and flexibility

● Works deep into connective tissues

Power Up Your Yang

Yang Yoga, on the other hand, is an activating practice, warming the muscles and increasing blood flow.

Different from Yin, where postures are held for a longer period and are typically seated or reclined, Yang Yoga is an upward practice, comprising of more standing postures. This practice, related to the stars, would be considered a solar, or sun practice.

Yang styles of yoga would include Vinyasa, Ashtanga, Bikram, or any dynamic class that builds strength and requires active work.

Benefits of a Yang Practice

● Improves flexibility and strength

● Brings tone to the muscles

● Increases stamina and builds on connection of breath and movement

The Importance of Interconnectedness Between Yin and Yang

As mentioned above, one does not exist without the other.

This is important because it represents a balancing of the material energies. By incorporating a mix of both practices, you get both physical exertion and exercise as well as relaxation and recovery. It’s almost like you get to work out during a yang practice and work in during a yin practice!

Finding the Balance

The key to striking a balance is to mix it up! Take a look below at an example of what a well-balanced week of Yin and Yang yoga looks like:

Monday: Fire Element Flow – Yang

Wednesday: Quick Heart Opening Yin – Yin

Friday: Flow into Action – Yang

Sunday: Quick Hip-Opening Yin – Yin

About the Author

Sofia Frasca is a certified yoga teacher, reiki practitioner, and Megaformer instructor, among other things. She calls the Tetons home along with her two dogs. If not at a thrift store or on the trails, she’s a total homebody.

Visit Sofia’s Website

The post The Balance of Yin and Yang appeared first on YogaToday Blog.

This week, we sit down with Camai to talk about the daily wellness practices that really work, the importance of unplugging, and what she hopes to bring to the Pilates and yoga space.

YogaToday: Tell us a bit about your background as a college athlete. How did this shape your understanding of wellness and living a healthy lifestyle?

Camai: I ran track and field for Ohio State University. I was recruited as a high jumper and long jumper but also competed in the heptathlon. Health and wellness have always been a part of my life and were prioritized in our household growing up. I believe our bodies were designed for movement. Taking care of your physical, mental, and spiritual health is essential and should be accessible to everyone.

YogaToday: How did you first discover yoga and Pilates, and what kept you coming back to these practices?

Camai: I first discovered yoga and Pilates at Ohio State. We had active recovery days each week with yoga and there was a Pilates studio I liked in the area. I was always the youngest one in class but I enjoyed the method and the fact that it was low impact, helping me stay injury-free.

YogaToday: What are some everyday things you do to stay fit and healthy?

Camai: I teach my Pilates classes primarily, hydrate, take my Sakara supplements and eat a plant-forward diet. I’m mindful of how much rest I get and also take care of myself mentally and spiritually.

YogaToday: What is your go-to post-workout healthy snack?

Camai: Post-workout is usually morning time so I like a blueberry protein smoothie with a vegan protein powder I’ve been making for years.

YogaToday: When you’re not teaching or practicing, what are you up to?

Camai: Either playing tennis, reading, or relaxing without my phone or laptop.

YogaToday: What benefits do you hope to bring people with your Pilates practice?

Camai: My mission is to bring Pilates to as many people as possible. There’s a lot more room for diversity in Pilates and fitness in general. I’m always happy to help someone new discover Pilates and all its benefits.

YogaToday: Fave Pilates exercise?

Camai: Series of 5 (Ab Exercises). Always a great challenge for the core! 

The post 7 Questions for YogaToday’s Camai Brandenberg appeared first on YogaToday Blog.

“What exactly do you learn in yoga teacher training?” 

This is a question I hear a lot, and most people are surprised when I report that most of my 200-hour Kundalini Yoga training program was centered less around the physical practice of yoga and more on philosophical ideas and practical lifestyle concepts. 

Using a 300+ page textbook called The Aquarian Teacher, we discussed a wide range of subjects including, tantric numerology, the history of yoga, the importance of a yogic diet, fate versus destiny, the meaning of the Age of Aquarius, and the responsibilities of a Kundalini Yoga teacher. One of the more interesting ideas we discussed was the five stages of wisdom.

The Spiritual Path

Spirituality is a deeply personal exploration, but each person’s spiritual path has some common elements and characteristics. The journey is not a straight line but rather a complex path has many twists and turns. Metaphorically, you’ll walk through lush flower-filled meadows and struggle over steep, rocky mountain trails. At different moments, you’ll feel profoundly connected to everything and deeply isolated from all that you know and love. 

It’s not a journey for everyone, but if you are among those who are called to it, it is the adventure of a lifetime. It is a journey into yourself that you take with your ego and your soul. And whether you go deep into the wilderness or stay on the periphery of the trail, it will change you. 

Let’s explore the five distinct stages on the path of wisdom. 

Stage 1: Saram Pad (the novice)

You begin down the path of awakening your consciousness. You feel a sense of excitement and enthusiasm. This is the “honeymoon period” when you consciously begin a relationship with your own spiritual path. You may be shedding pain from your past, and you feel the freshness of a new life as your awareness sharpens, and your consciousness shifts. You may have found a spiritual teacher, community, or a specific set of practices, and you feel the blessings of these gifts. You aren’t quite sure what to expect, but you eagerly take the first steps.

Stage 2: Karam Pad (the apprentice)

The freshness of the start of the journey wears off, and in this stage, you begin the deeper personal work on yourself. The excitement you experienced in Saram Pad is replaced by determination as you learn about your repetitive thought patterns, your blocks, your issues, and the growth needed to cultivate a deeper relationship with your spirituality and your Higher Self. The path remains clear, but the terrain becomes more difficult.

Stage 3: Shakti Pad (the craftsman)

This is the most difficult, transitional, and challenging of all the stages. The direction of the path becomes less clear, doubt plagues your mind, and you may experience inner confusion. The choices made at this stage are crucial. The transformation that occurs during Shakti Pad will determine whether you continue to progress toward mastery, stay at apprentice levels, or quit the journey altogether. 

It is easy to lose your way at this stage, either by becoming disenchanted with the work you’ve done or by becoming hypnotized by the satisfaction and power of the skills you have already gained. The voice of your ego may drown out the voice of your soul. This part of the path may feel dark, confusing, and at times, even treacherous. However, if you stay committed, focused, and continue down the path, you emerge with a deep inner strength and an unshakable sense of direc­tion. 

Stage 4: Sahd Pad (the expert)

After emerging from the challenging phase of Shakti Pad, this is a stage of ease, balance, and grace when everything begins to fit together. Life starts to flow, and you have a sense of being deeply supported. Your decisions manifest. The creative force, which some think of as the universe or God, sponta­neously serves your needs as you align with your destiny. You live richly in the present moment, allowing things to unfold and intuitively sensing when to act and when to surrender. Metaphorically, this is the part of the path where you experience stunning views, easy trails, and clarity.

Stage 5: Sat Pad (the master)

This final stage is attained by a precious few as this is the level of mastery. In Sat Pad, you are in harmony with the universe, living in great peace, grace, and happiness as a servant of the Divine Will. You sense no sepa­ration between duty towards the world and the choice of your own will. There is no duality but rather a sense of equality and transcendence. You inspire others while maintaining your humility.

In Summary

As mentioned, the spiritual path isn’t a straight line, and you don’t always move in a single direction. You may move back and forth between two phases for long periods of time. The journey is deeply personal, and each person’s steps are uniquely their own.

And if you think that the five stages of wisdom don’t apply to you, think again. While these five stages apply to the spiritual path, on a meta level they represent the working of the human mind, and you can apply these principles to many aspects of your life. Observe these five stages in your important, intimate relationships. Apply these five stages to that new sport or hobby you are trying to master. One of the best gifts you can give yourself is to learn the workings of your own mind. 

Getting Started on the Path to Wisdom

Like a walking stick, a daily yoga or meditation practice is a great tool to facilitate the journey down your spiritual path. Having a regular practice can serve as a compass to keep you in touch with your Higher Self and offer you stability as you pass through Shakti Pad and some of the more difficult stages on the path of wisdom. Explore Kundalini Yoga  or any of the other forms of yoga, and if meditation is calling to you, find the meditation style that’s right for you.

About the Author

Lynn Roulo is Kundalini Yoga and Enneagram instructor who teaches a unique combination of the two systems, combining the physical benefits of Kundalini Yoga with the psychological growth tools of the Enneagram. She’s the author of two books combining the systems, and she blogs about living in Greece and her journey from being a San Francisco CFO to an Athens yoga instructor.

More About Lynn

The post The Five Stages on The Path of Wisdom appeared first on YogaToday Blog.