Inspiration, wisdom from the masters

So, this may be an unlikely master for a Yoga blog, but bear with me :) This quote is from one of my favorite, if not my all time favorite novels. Jitterbug Perfume, by Tom Robbins. If you haven't read it, DO! It's really wonderful and the themes draw heavily from Yogic philosophy, Tantra especially.

"Our individuality is all, all, that we have. There are those who barter it for security, those who repress it for what they believe is the betterment of the whole society, but blessed in the twinkle of the morning star is the one who nurtures and rides it, in grace and love and wit, from peculiar station to peculiar station along life's bittersweet route."

I think Robbins' use of individuality here refers to that unwavering, everlasting divine light within us all, and the quote harkens to the Tantrika belief that ALL moments, ALL things, ALL experiences...ALL is divine. "From peculiar station to peculiar station", what does this remind you of? It makes me think of the phrase; "vinyasa". Vinyasa means "step by step" in sanskrit and is also a style of asana quite popular in the West. Whatever style of asana you practice, vinyasa is something very important to cultivate on the mat...and off! Step by Step, try it! Maybe soon you'll find yourself riding from peculiar station to peculiar station with grace and laughter in your heart!

namaste!

DIY Restorative: "The Great Rejuvenator" Viparita Karani

Viparita Karani (Legs up the Wall) is said by many to be THE most therapeutic yoga posture of them all. Donna Farhi calls it "The Great Rejuvenator", and says "If you have time for no other practice, I recommend this one." All you really need for this puppy is your beautiful self and some wall space. If you've got rrrrrrrreally tight hamstrings, you may want to have a chair handy. If you'd like to use your mat for cushion, great, if you don't have a mat that's fine too. I prefer to practice any pose I possibly can without a mat because I feel like it gives me a deeper connection to the surface that I am practicing on, which is representative of the earth. Also, for this particular posture practicing without a mat makes coming out of the pose much, MUCH easier.

To come into the posture, sit with your right side flush against the wall, knees bent and curled into your chest, soles of the feet on the floor. Wiggle yourself as close to the wall as you can and then place your left palm in front of you and your right palm in back on the floor for stability as you come into the pose. Rotate your body toward the wall as you simultaneously extend your legs up the wall and lay your back down onto the floor. Now here is where it may be more beneficial to NOT use a sticky mat, because you want to wiggle your bum as close to the wall as is comfortable for your hamstrings and lower back. So the idea here is to comfortably have your entire spine flat on the floor. For my yogis and yoginis with tight hamstrings getting close to the wall may not be available for you at this time so you can have your bum a little bit away from the wall so your legs will be resting against the wall at a bit of an angle. If even THIS is not available to you, then you press yourself gently away from the wall, roll to your right side, press yourself up to sit and grab your chair. Drape your calves on the seat and lay back just like you did against the wall.

Ok, so now we are all comfy in whatever version of the pose that feels SUKHA, sweet, for your body. You may place your folded hands over your belly, or one on your belly and the other over your heart center, or in "cactus": arms out, palms facing up to a "T" then bent to a 90 degree angle.

Now close your eyes and hold for AT LEAST 5 minutes, 15 minutes would be ideal. It's natural for the legs to fall asleep in this pose as you're flushing out the build up of lactic acid and reversing the flow of blood. If this happens you can fold your legs in a cross legged position as if you're sitting on the wall for a moment, the extend them back up the wall after you feel the blood circulating well again. Also, remember as with all restorative postures, once you get comfortably situated, there should be NO effort, only surrender. Ahhhhhhhhh, sukha, so sweet!

To come out of the posture: Place the soles of your feet on the wall and gently press yourself away, so that you can bring the soles of your feet to rest of the floor with your knees bent. Stay here for a few moments so to allow the blood to circulate normally again. Now roll to your right side, pausing for a moment in this fetal type position, and then press yourself up to sit. You may choose to fold your palms in front of your heart, close your eyes and chant the syllable "Om" to close your practice.

The benefits of this posture are DIVINE. It's a passive inversion that relieves edema, or fluid retention in the legs and ankles. Stimulates the adrenal glands, and kidneys, as well as increasing circulation to the abdominal organs. It increases circulation to the lungs, facilitating deep breathing and relaxation response and reverses the effect of gravity on the ENTIRE body.

Namaste yogi's and yogini's!

Inspiration, wisdom from the masters

I would like to share this poem by the Sufi mystic and poet, Hafiz. It's a new year! And I invite you to plant a seed instead of making a resolution. :-) Resolutions are too easily abandoned. Seeds, properly planted will grow strong roots and blossom beautiful flowers. "Inspiration" will be a regular addition to my blog. I hope you enjoy. Namaste!

I Got Kin

Plant

So that your own heart

Will grow.

Love

So God will think,

"Ahhhhhh,

I got kin in that body!

I should start inviting that soul over

For coffee and

Rolls."

Sing

Because this is a food

Our starving world

Needs.

Laugh

Because that is the purest

Sound.

My little Rant on the Myth of Yoga & Flexibility

I always get so bummed out every time I hear someone tell me they would love to try yoga...BUT..."they're soooOOOooo not flexible."

If you've been using your inflexible body as an excuse to not do yoga, you may not want to read this. :P Because I am here to convince you:

YOU DO NOT HAVE TO BE FLEXIBLE TO PRACTICE YOGA. Flexibility may seem like it is a prerequisite to practicing yoga. I understand, I've seen the magazines too! It can be intimidating at first, when your association with the practice of yoga are these slender lithe beings who seem to easily contort themselves into pretzel like shapes. Well here's food for thought: The men & women you see on the covers of magazines are generally teachers who have spent YEARS i mean 10-15 years practicing and teaching. Just sayin'!!!!

It's actually quite simple: Whatever you lack in your body, a yoga practice will give to you. Not overnight, but with extended and dedicated practice, the parts of your body which are stiff and inflexible will become more supple and movable. You will soften where you need space, stabilize where you need balance, open where you need length and tone where you need strength. AND, as a little "icing on the cake" as they say...These qualities that you begin to cultivate in your physical body will then manifest themselves into your more subtle energies and you will notice that they will begin to have an affect on how you express yourself and live in the world. Yoga is a transformative, alchemical, creative process!

My personal journey has been about gaining strength in areas that were once weak. Flexible, but weak, and therefore at great risk for injury. Because yoga came naturally to me, I never even realized that I didn't have much muscular strength in my thigh muscles. I would just thrust myself into the posture, not even realizing that instead of using my muscles I was instead sinking into joints. It's been a long journey, but I now have stronger quadricep and hamstring muscles that I know how to use to protect my fragile flexible joints. As it so happens I have also started to feel a lot more grounded and rooted in my life.

B.K.S. Iyengar says; "...My own body was the laboratory, in which I saw the health benefits of yoga, but I could see that yoga would have as many benefits for my head and heart as it did for my body....The miracle is that after seventy years these gifts are still increasing for me. The benefits of practice cannot always be anticipated. When they come, it is so often as unexpected bounty in forms one had not expected. But if you think that learning to touch your toes or even stand on your head is the whole of yoga, you have missed most of it's bounty, most of its blessings and most of is beauty." (Light on Life)

So, now try and see for yourself! Who cares if you can't touch your toes???!!! A beginners Iyengar class is a great place to start if you're unsure because you're not flexible. The teachers are true guides who use a lot of props to help each individual yogi and yogini to get into the poses in a way that is aligned with what their body is capable of.

Next up: I will debunk the Myth that yoga is just an elaborate stretch session. Stay tuned!

Namaste!

next hoop-yoga session 12/17 @ 9pm

hoop-yoginis and yoga-hoopers!

We know you're craving a wonderful work out experience, so to quench your fun-loving thirst here it is: our next HOOP YOGA session! We are so very excited to meet up for another workshop integrating yoga (led by our own talented and certified instructor Nicole) and hoop dance. Our first class had such a great turn out and can't wait to share this great workout experience with more of you!

If you were able to attend class last time, it would be amazing to see you again. It's going to feel great to have that hoop around your body again - you may be surprised by how easy you get it this time! For those who are new to the list or weren't able to make the last class, we would LOVE to see you! and don't you worry about being behind on your hooping - We use larger, weighted hoops which make it much easier to catch on (and provide better exercise too!)... in fact, we haven't yet met someone that we couldn't teach to hoop, so trust us, you can do it! Just about everyone in the class are inexperienced or beginner hoopers, so you'll be in good company!

Where: Sounddance Studio - 281 N. 7th Street between Havemeyer & Meeker (BQE), Williamsburg, Brooklyn. Trains-- take L train to Bedford or Lorimer, or G train to Metropolitan/ Lorimer and it's just a couple of blocks away

When: Thursday, 12/17 9:00-10:15PM

How much: Free! Though donations are greatly appreciated!!! Since it's our second class and we're still working with each other and with you to make this the best class EVER, we aren't charging... But if you can afford it, please give a donation (whatever you can afford to give us... $5? $10? :) the donation is to help us cover the cost of the rental space and to supply the hula hoops for the class.

What to bring/wear: Just comfy work out clothes that you can move around it and your beautiful self - we'll provide the rest! We have the hula hoops, mats and yoga accessories needed for class

Why: ....Because it's awesome and it'll make you feel great!!! as we noted in the last email - 1 hour of hooping burns the same amount of calories as running on the treadmill for the same amount of time at an 8 minute mile pace!!! If you're feeling a little pokey after Thanksgiving or want to get a head start on holiday cookie calories, it's a fantastic and fun way to work your body and tone your core and arms specifically.

Hope to see you on Thursday the 17th! Please let us know if you think you can join us(Friends welcome too! Just let us know a head count) If you aren't able to make it and want to be removed from our list as to not be contacted in the future, let us know... no hard feelings :) Please feel free to email if you have any questions. Can't wait to see you all!

hug n kisses and happy hooping,

Becca, Mary Beth and Nicole

DIY Restorative: Upper Back Opener (free massage anyone?!)

This delicious posture can be done without a mat on any hard surface, and you don't really need too too much space. All you're going to need is a towel, blanket, or sheet, and your beautiful self.

First, take whichever "prop" you have, fold it, and then roll it into a cylindrical shape that is approximately 3 inches thick and at least a few feet long. You want it to be AT LEAST a few inches wider than your shoulder blades on each side for the pose to be held comfortably.

Position yourself in front of the rolled up prop with your knees bent and soles of the feet on the floor.

Now, find the very bottom of your sternum (breast bone) and place a finger there. Draw a straight line from that point around your rib cage until you're touching your spine. If you move your finger from side to side you will graze the very bottom of your shoulder blades, your "wing tips". This is the part of your back that you want to be resting on the cylindrical roll up you just made.

Lean that part of your back onto the roll up, keeping your knees bent and soles of the feet on the floor, allowing your shoulders to pour over the roll up onto the floor. Tops of the shoulder blades should meet the floor. If they don't you should adjust the thickness of your roll up.

You should feel a "sensation" in the space in between your shoulder blades, and it may be uncomfortable (BUT NOT PAINFUL) at first. You are placing a great amount of pressure on some very deep, very thick upper back muscles where we all hold A LOT of tension. If you don't feel any sensation whatsoever, you should increase the thickness of your roll. If the top of your shoulders do not touch the floor, decrease the thickness of your roll.

When your settled at the right thickness, bring your arms out to "T" shape with the palms facing up, then bend to a 90 degree angle. (This is called "Cactus Arms")

breathe, smoothly in and out through your nose.

relax, your forehead, your eyes, your jaw, your throat.

surrender, allowing your body to melt into the floor and the support, no tension, no muscular effort at all.

This pose feels soooo good and is a stimulating, invigorating, deep, but passive backbend. A great way to experience the benefits of deep backbending/heart opening without the risks that come along with them, especially if you're a beginner. It can be practiced in the morning in lieu of a cup of coffee, or any time you need a jolt of energy! Also great to relieve muscular tension and pain in the upper back.

You're also opening your heart center, or chakra, which is said to govern the heart and circulatory system, thymus gland and respiratory system. In terms of the subtle body the heart chakra represents the seat of your higher emotions like true and unconditional love. You may take your attention to your sternum area and mediate on the following mantra if you'd like: "Yam", pronounced Y-ah-m. NOT like that orange potato we eat during the holidays in the US. :P

If your mind wanders, that's ok, bring your attention back to the mantra or to the the inhale and exhale.

Hold for at least 3 minutes.

To come out of the pose: Gently, gently, GENTLY, roll to your right side. PAUSE, take a few breaths here. Then, letting your head be the last part of your body to come up, gently press yourself up to a sitting position. Find a comfortable cross legged seat (you can sit up on your prop if you'd like), close your eyes and breathe. You may feel a jolt of energy after stimulated those DEEP upper (thoracic) back muscles.

namaste.

DIY Restorative: Halasana (Plow Pose) w/ Chair

Lately I have been so busy with so many different projects, my yoga practice has mainly been a home restorative practice. Sometimes it's just what the doctor ordered; to set up in a sweet restorative posture, cover the eyes with a lavender scented eye pillow and just breath there for 5 or 10 minutes (or more). If you have never experience restorative yoga, I highly recommend you start today!!! I would like to share with you one of my favorites, all you need is a mat, a blanket and a chair (a metal folding chair is ideal, but any armless chair should work).

Spread your mat out on the floor and place the chair facing sideways at the end of the mat (this will ensure that the chair doesn't slip) so that you have the rest of the mat extended lengthwise toward you on the floor. Fold your blanket until you have about a 2-2 1/2 inch cushion, then place the folded blanket on the seat of the chair and come into the pose as described below. Make sure you are set up so your neck, shoulders and arms are supported by your mat, you can even fold your mat into thirds or quarters and/or place another folded blanket under your upper back and shoulders to cushion the part of your cervical spine that is pressing into the floor. Now come into and out of the pose as described below.

Come to lie on the section of your mat that extends onto the floor with your head as close to the chair as possible. Arms down by your sides, palms facing down. Knees bent with the soles of your feet on the floor. Now raise both legs to a 90 degree angle, feet flexed, and keep them flexed throughout.

Spread your fingers well and press strongly into the floor with both palms, tone your belly, INHALE, and on the EXHALE, pressing into your palms and using your engaged core muscles; float your legs up and over the chair, allowing them to gently come to rest on the padding you so lovingly prepare for them.

Please take a moment before you settle in to adjust yourself. You may want to reach around and use the legs of the chair to wriggle your thighs further back, keeping in mind that you should have as much of the fronts of your thighs on the support as possible. When you're comfy, you can close your eyes (an eye pillow is great in this posture if you have one!) place your arms back down by your sides, palms facing down. Settle in and just breath evenly in and out through your nostrils.

I recommend doing this pose for a minimum for 5 minutes to get the full benefits!

To come out:

Crack open your eyes and mentally prepare yourself first. See yourself coming out of the posture with grace and ease (no crash landings!!!). Take several deep inhales & exhales. Now again, press firmly down with both palms into the floor, suck your belly in and lift both legs up and over the chair, coming back to a 90 degree angle. Lower both soles of the feet (at the same time) to rest on the floor with knees bent. Pause. Take a few breaths. Hug both knees into the chest and slowly roll to your right side, into a little fetal position. Inahale and Exhale here. Gently press yourself up to sit, and take a few breaths in a comfortable seated posture. Smile! This should feel rrrrreally good!

Chair supported Halasana (Plow Pose) stimulates the parasympathetic branch of the nervous system, or in other words the "rest and digest" fuction. When the relaxation response is engaged, it has profound healing effects for the body and mind! It slows down the heart rate, lowers blood pressure and muscle tension; circulation to vital organs increases, and more!!! Also, in this pose you are in a throat "lock" (bandha, in sanskrit) which stimulates the throat chakra, as well as massaging all the glands and muscles in your neck/throat area, as well as helping to stimulate the relaxation response. It has been said that practicing this pose for 10-20 minutes is akin to taking a Valium! (not that I know what that feels like :P)

Enjoy yogis and yoginis, and report back to let me know how it works out!!!

Namaste!

~Nicole