Enlightenment

Here is another one I thought you might like-it is hanging in my treatment room.

Enlightenment

Forget about enlightenment.

Sit down wherever you are
and listen to the wind singing
in your veins.

Feel the love, the longing and
the fear in your bones.

Open your heart to who you
are right now, not who you'd
like to be. Not the saint you're
striving to become, but the
being right there before you,
inside you, around you.

All of you is holy.

You're already more and less
than whatever you can know.

Breathe out, look in, let go.

-John Welwood

In Between

You are no longer naive, yet you are still innocent about the situation at hand. You have stepped into this situation and have become more independent, yet you are not ready to move more fully into it at this time. You are truly in between. You have permission to pause, collect all thoughts and experiences, and slow the pace of your maturing at this time. The situation will wait for your part to be played. Divine timing will unfold. No decision must be made right now; no action must be taken. You need not step further forward nor turn back. Breathe-integrate-pause-reflect-and rest before continuing on your path.    -Melisa Pearce

Module 1 Objectives, Module 2 Objectives

Module 1:  Course Objectives   Level 1  HATHA YOGA TEACHER TRAINING

Knowledge & Teaching Skills to be developed

·         Have (or develop) a solid understanding of how to do postures with correct alignment and knowledge of biomechanics

o   Personal practice should reflect this understanding

o   Understands how to modify postures effectively to address limitations

·         Develop the ability to cue the poses correctly

o   Cueing reflects understanding of spinal alignment and biomechanics

o   Ability to incorporate modifications to address their own as well as common limitations/patterns of compensation

o   Ability to layer information effectively (develop  in Mod. 2)

o   Basic connection of breath to movement (develop in Mod. 2)

o   Use of metaphors and images (develop in Mod 2)

·         Develop  basic body reading and observation skills which become the basis for Responsive cueing in Mod. 2.

·         Sanskrit: basic understanding and ability to use Sanskrit  names for poses. (Should have learned in on-line materials)

·         Pranayama

·         Be exposed to and learn how to teach basic pranayama practices. (Puraka, Rechaka, Ujjiya,  Full Yogic Breath, 2-Part Diphragmatic Breath, Nadi Sodhana.

·         Become sensitive to the pranic breath and experience its subtlety.  

MODULE 2 COURSE OBJECTIVES  LEVEL 1 HATHA YOGA TEACHER TRAINING

Knowledge & Teaching Skills to be developed

·             Expand on cueing skills

·            Refine ability to layer cues

·            Learn to  working deeper in the postures and to release areas of tension

·            Learn to work more intimately with the breath, to bring inner balance and to direct breath to areas of tension and release

·            To learn how to cue responsively

·             Understand and demonstrate the ability to work with the concepts of pose/counterpose and vinyasa.

·             To continue developing teaching skills

·            Refine body reading skills

·            Develop the ability to interact (responsive cues, simple touch or full blown adjustments) with class while guiding into postures.

·            Build teaching confidence and ability to integrate all required teaching skills.

·            Improvisational skill building.

·            Development of personal style

·             To learn how to effectively modify postures, using props as necessary.

·             To learn how to prepare for a drop-in class and develop a longer 4-6 wk. course.

·             To  learn the importance of visualization and how to incorporate it in yoga.

·             Brief introduction to Ayurveda and special topics such as pregnancy, elderly, kids, restorative etc.

·        Pranayama:

·            To be able to teach basic pranayama exercises (Ujjayi, Full Yogic, 2 part Diaphragmatic Breathing, Nadi Sodhana)

·            To understand the relationship of the pranic breath to physical postures and the mind and to be able to effectively use the breath to release tension and restore balance.

Prana

Yoga has the power to touch and transform our lives. But what is that power and where does it come from? Can it even be named or described?

In this interview, Iyengar Yoga teacher John Schumacher discusses the yogic concept ofPrana, the life force or creative energy, and the role it plays in the practice of yoga. While Prana may be intangible and elusive, a consistent yoga practice helps us develop the ability to tap into it by aligning our physical and energetic bodies through asana, breath work, and meditation, explains Schumacher. In doing so, it becomes possible to live freely, effectively, and joyously.

John Schumacher has taught in the Washington, D.C. area since 1973 and is the founder and director of Unity Woods Yoga Center, Washington, D.C.'s premier yoga studio. He has written for or appeared in numerous national newspapers and magazines including US News and World Report, The Washington Post, and The Washington Times.

This interview is an excerpt from a longer talk with John Schumacher featured as part ofSadhana Sundays -- a free online series with leading yoga teachers, which explores the transformative aspects of yoga practice.

Q: Anyone who practices yoga over a period of time usually feels their lives touched and transformed in profound ways. Where does this come from? From where does yoga derive its power to change our lives in so many unique and unexpected ways?

John Schumacher: Well, it's really from within us. To a large extent, with regular yoga practice, you learn to tap into the source of energy within yourself. But that's just a manifestation of the vast pool of energy that's moving the entire universe, known in Indian philosophy as Prana. An asana practice does that, but a Pranayama practice even more puts you in touch with that energetic level of existence.

I opened BKS Iyengar's book on pranayama this morning and the very first section on his description of Prana says, "It's as difficult to explain Prana as it is to explain God. Prana is the energy permeating the universe at all levels. It is physical, mental, intellectual, sexual, spiritual, and cosmic energy. It is energy which creates, protects, and destroys. Vigor, power, vitality, life and spirit are all forms of Prana." So if you think of the very well known equation, E=mc2, E is Prana: energy.

Q: That's beautiful. Do you feel that the ability to tap into Prana is the key to the effects and the benefits we experience from our yoga practice?

John Schumacher: Yes, I do. I think that energy, the Pranic energy carries us. It's like we are living our lives and moving through our lives in an ocean of energy, with its own currents. In classical yoga literature, Prana is broken down into various Vayus or winds. So these currents, these winds, these different movements of aspects of energy within us, are a great big vast ocean of energy. We are these little boats that are floating along in that current of energy.

A part of the skill of the practice of yoga is to tune in to that flow of energy and to learn how to adjust oneself so that one is moving with that flow in a harmonious and balanced way. That's really what the practice becomes. In Iyengar Yoga, particularly (but it's pretty commonplace in other forms of yoga now), we talk about alignment. Oftentimes, people think that means that you align the upper leg up with the lower leg so the knee is not twisted and points the same way the toes are pointing and all that sort of stuff.

That physical alignment is very important for the health and well-being of the joints, the organs, and the body in general. But it's also a way to align the body so that there is a free, unfettered flow of energy. As we tap in to that flow of energy within ourselves, we become sensitive and attuned to the fact that we are in an ocean of energy. We can then align our entire being with that flow of energy so that we can move freely, effectively, and joyfully through our lives.

Q: That's a very beautiful point. You mentioned the concept of alignment as one way that yoga helps free up this flow of energy in the body. How else can we tap into the flow of Prana in our practice?

John Schumacher: Well, it is true that we create blockages in that flow of energy on a physical level with knotted muscles and misaligned joints. When we release the muscles, align the joints, and relax the organs, then Prana flows more freely and readily through the body. When we begin to observe the breath in the postures and see how our breathing either helps or hinders our movement into and out of the poses, then we're tapping into the flow of Prana on a slightly more subtle level.

If we start the practice of pranayama, then we start to work very directly through the breath towards tapping into that energy. We learn how to restrain and focus that energy. So pranayama itself is the beginning of working consciously and directly with that energy which then, as we sit in meditation or whatever our meditative practice is, we begin to see how the mind allows for a free flow of energy. Being conscious of Prana and the flow of energy within us touches all the levels or our being. We get sensitive and begin to work in ways that keep us from blocking that up.

Q: So how do you teach people to become more sensitive to the movements of Prana in our bodies?

John Schumacher: I don't often address it directly that way. But whatever practice I'm teaching -- be it asana, pranayama, or sitting meditation -- I simply get people to observe what is happening in their bodies, and breath, what is happening with them emotionally and mentally. Just by having them observe and become aware of themselves on their own, through their own perceptions, they start to tune in. It starts to reveal itself as there's a quieting and deepening of focus.

I mean, as Mr. Iyengar was saying in the book, it's impossible to describe, really. He does as good a job as anybody with that. But it's like trying to explain what chocolate tastes like to somebody who's never tasted chocolate. You just can't do it.

To learn more about John Schumacher and how to join the free Sadhana Sundays series on YogaUOnline.com exploring the transformative powers of yoga, go here: John Schumacher on Sadhana Sundays.

 

Follow Eva Norlyk Smith, Ph.D. on Twitter: www.twitter.com/YogaUOnline

7 Tips for Nervous New Yoga Teachers (wish I would've read this before Tuesday.....)

7 Tips for Nervous New Yoga Teachers

Happiness Quote

Happiness is an inside job. - unknown author

These quotes just seem to be popping up at the right time.

Hi gang,

The books by Swami Rudrananda are:

Spiritual Cannibalism

Rudi in his Own Words

Entering Infinity


One of several videos about Rudi:
http://www.youtube.com/watch?v=DJAjDhcHrAQ

We'll talk more about him soon.

Quote

Hi, this is a fantastic quote and I think it aplies to each of us. We can change the word month to day.

"Challenges force us to grow in ways we might not otherwise. It's a new month - test yourself to learn what you are capable of accomplishing." Emmitt Smith

5 Niyamas

The five niyamas are constructive tools for cultivating happiness and self-confidence; the opportunities to practice them arise every day. Here is a brief description of each niyama, along with helpful tips to put your spirituality into action.

The sages say that shaucha is not only the foundation for bodily health, it is also the doorway to deeper and more tranquil states of meditation.

1. Self-Purification (Shaucha)

Shaucha means “purification; cleanliness.” It includes a number of techniques for cleansing the body as well as the mind, and it has even been called the aim of the entire system of yoga. The sages say that shaucha is not only the foundation for bodily health, it is also the doorway to deeper and more tranquil states of meditation.

Practice Tip: Select wisely from the many choices of food, emotions, and thoughts waiting to come into your body and mind. As the body becomes purified you will experience radiant health; as the mind becomes purified you will feel increasingly clear, friendly, and cheerful.

2. Contentment (Santosha)

The word santosha means “contentment” as well as “delight, happiness, joy.” It comes from an experience of acceptance—of life, of ourselves, and of whatever life has brought us. When we are content, we are happy. Thus—and here is the key to this niyama—through the power of contentment, happiness becomes our choice.

Tapas focuses energy, creates fervor, and increases strength and confidence. The practice of asanas is a form of tapas for the body; meditation is a tapas that purifies and focuses the mind.

Practice Tip: Let go of the past. Do not condemn yourself for not being wiser, wealthier, or more successful than you are. Free your mind of expectations. Then you will see life in a larger context and be able to ride its ups and downs with equanimity.

 How do you achieve contentment when inwardly you are disappointed and striving for change and improvement? Create it. Try to keep in mind the yogic premise that whatever you have in the present moment is enough. Once you do this, happiness will find an enduring place in your life; whatever aspirations you have for the future will simply add to your joy.

3. Self-Discipline (Tapas)

The literal definition of tapas is “heat,” in this case the heat that builds during periods of determined effort. Tapas accompanies any discipline that is willingly and gladly accepted in order to bring about a change of some kind—whether it be improved health, a new habit, better concentration, or a different direction in life. Tapas focuses energy, creates fervor, and increases strength and confidence. The practice of asanas is a form of tapas for the body; meditation is a tapas that purifies and focuses the mind.

Practice Tip: Remember that tapas can go hand in hand with any task—even something as mundane as cleaning the bathroom floor. Whenever we perform our actions with full determination and effort, they are performed with tapas.

Through the ardor of tapas, choose to make healthy changes in your life—but focus on only one or two changes at a time. Take small steps that can be accomplished successfully, and find replacements for habits that are unproductive.

Self-surrender is not a process of defeat or of mindlessly submitting to another’s will. It is the act of giving ourselves to a higher purpose.

4. Self-Study (Svadhyaya)

Svadhyaya means, literally, “to recollect (to remember, to contemplate, to meditate on) the Self.” It is the effort to know the Self that shines as the innermost core of your being.

Practice Tip: Begin with the study of writings that inspire you to feel the presence of the indwelling spirit. Then begin to apply svadhyaya in your daily life by practicing the yamas and niyamas, the asanas, breath awareness, and meditation, and learn to recognize when you are acting in harmony with your goals and when you are unconsciously acting counter to them.

5. Self-Surrender (Ishvara Pranidhana)

Ishvara refers to all-pervading consciousness; pranidhana means “to surrender.” Together, these words may be translated as “trustful surrender to God,” the last and most important of the niyamas, and perhaps the most difficult for students to embrace. Self-surrender is not a process of defeat or of mindlessly submitting to another’s will. It is the act of giving ourselves to a higher purpose.

Practice Tip: When you practice meditation, observe the thoughts and desires that distract your concentration, and instead, rest your attention in the center of your being. At such times you may be able to transcend the limitations of your attachments and sense the presence of inner stillness.

In whatever form it presents itself, that experience, the sages tell us, guides us toward wholeness and the fulfillment of our inward quest.

Text adapted from Yoga: Mastering the Basics by Rolf Sovik and Sandra Anderson.

ABOUT Rolf Sovik President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice, Rolf Sovik has studied yoga in the United States, India, and Nepal. He holds degrees in philosophy, music, Eastern studies, and clinical psychology. Former Co-Director of the Himalayan Institute of Buffalo, NY he began his practice of yoga in 1972, and was initiated as a pandit in the Himalayan tradition in 1987. He is the author of Moving Inward, co-author of the award-winning Yoga: Mastering the Basics, and a contributor to Yoga International.

Hey ladies!

Here are the links to the books and the cd I mentioned today:

http://www.amazon.com/Awakening-Shakti-Sally-Kempton/dp/160407891X/ref=sr_1_1?s=books&ie=UTF8&qid=1384657555&sr=1-1&keywords=awakening+shakti

http://www.amazon.com/Shakti-Meditations-Guided-Practices-Goddesses/dp/160407938X/ref=sr_1_3?s=books&ie=UTF8&qid=1384657555&sr=1-3&keywords=awakening+shakti

http://www.amazon.com/Tantric-Wisdom-Goddesses-David-Frawley/dp/0910261393/ref=sr_1_1?s=books&ie=UTF8&qid=1384657651&sr=1-1&keywords=tantric+yoga+and+the+wisdom+goddesses

Yoga in Islamic nations part two

Here is part two of the BBC broadcast

http://www.bbc.co.uk/programmes/p01k0kqv#programme-broadcasts

These teachers have to walk a very fine line.

Here is the recipe we talked about in class last night for the quinoa and flaxseed muffins. Enjoy.

http://www.vegetariantimes.com/recipe/morning-muffins-with-quinoa-and-flax/

Hi everyone,

I heard this segment about yoga in Iran on the BBC this morning.  We often touch on the "is yoga a religion" question, so it was very interesting to hear this perspective from inside an Islamic state such as Iran.

Http://www.bbc.co.uk/programmes/p01jns1v

Red Lentil Soup

Cooking time: 1 hour
Ingredients
2 onions, diced
1 C celery, diced. Sauted in olive oil
1/2 C red pepper
1 C carrots, diced
1 1/2 C lentils
10--12 C water
1 C kale or spinach
 A little coffee
1 T molasses
Juice of one lemon
1/4 C catsup or salsa
3 t "Better Than Bouillon" (vegan product.  Comes in little jar.)
1 t pepper

Cooking Instructions
Sauté the vegetables in 4 T olive oil until soft.  Throw in rest of ingredients and cook with the lid on for an hour.  Or for 3 hours in the slow cooker on high.  Can add more lemon at the end.  Or chopped cilantro if you like it.   Tastes better the next day.

Beer Bread Recipe

3 cups Self-rising flour
1/2 cup sugar
12 ounce beer
2 tablespoons melted butter

Preheat oven to 375
Butter bottom and sides of loaf pan. Mix flour, sugar, and beer together, it should be sticky. Pour into loaf pan and bake for 55 mins. 3 to 5 mins before done take out and pour melted butter over the top.

I have only used light beers with this recipe, Coors light is my favorite. I like to make a spicy dip with it as we'll.

Hope you all enjoy!

The Body is Not an Apology

Thank you to Unapologetic Posse member Jada for sharing these ten truly unapologetic body affirmations with us:

1. Your body is in flux for the rest of your life. Think of your body as fluid instead of static — it’s always going to change. So get comfortable with those changes.

2. No one will love you or not love you because of your body. You are lovable because you’re you, not because your body looks a certain way.

3. The most intensely personal relationship you’ll ever have is with your body. It’s a lifelong relationship that’s well worth investing in and nurturing the same way you would with loved ones.

4. You don’t owe your body to anyone. Not sexually, not aesthetically. Your body is yours. Period.

5. What someone else says about your body says more about them than it does about you. Look past the actual snark to the person who’s saying it, because it’s only a reflection of what they think of themselves. That’s when you’ll see how little power their words have.

6. Your body is not a reflection of your character. It’s a physical home for the complex and wondrous and unique being that is you.

7. Take up as much space as you want. You don’t have to be small, or quiet, or docile, regardless of your physical size.

8. Everything you need to accept your body is already inside you. There’s no book, or diet, or workout routine or external affirmation that you need to feel good about your body right now.

9. Your body is a priority. It’s always trying to tell you things. Taking the time to listen to is of the utmost importance.

10. Wear whatever you want. Your body shape does not dictate your personal style, and fashion rules that say otherwise are wrong. Dress yourself in a way that makes you feel happy and confident and beautiful, because guess what? You are.”

Ami Angelowicz and Winona Dimeo-Ediger

6 Ways to Ground Yourself During the Fall Season

6 Ways to Ground Yourself During the Fall Season

Asanas Alphabetized Category

Back Bending	Bow Pose	Dhanurasana
Back Bending	Bridge Pose	Setu bandha sarvangasana
Back Bending	Camel Pose	Ustrasana
Back Bending	Cobra Pose	Bhujangasana
Back Bending	Crescent Lunge	Anjaneyasana
Back Bending	Fish Pose	Matsyasana
Back Bending	Half Bow Pose	Ardha dhanurasana
Back Bending	Half Locust Pose	Ardha shalabhasana
Back Bending	Locust Post	Shalabhasana
Back Bending	Pigeon Pose	Eka pada kapotasana
Back Bending	Upward Facing Dog Pose	Urdhva mukha svanasana
Balancing	Dancer Pose	Natarajasana
Balancing	Half Moon Pose	Ardha chandrasana
Balancing	Tree Pose	Vrikshasana
Balancing	Warrior 3	Virabhadrasana tri
Forward Bend	Bound Angle Pose	Baddha Konasana
Forward Bend	Child's Pose	Balasana
Forward Bend	Crossbar or Gate Pose	Parighasana
Forward Bend	Devotional Pose	Bhaktasana
Forward Bend	Dougle Leg Seated Forward Bend	Pascimottanasana
Forward Bend	Dougle Leg Wind Reliever	Apanasana
Forward Bend	Full Boat Pose	Paripurna navasana
Forward Bend	Half Boat Pose	Ardha navasana
Forward Bend	Pyramid Pose	Parsvottanasana
Forward Bend	Seated Straddle Forward Bend	Upavista konasana
Forward Bend	Single Leg Seated Forward Bend	Janu sirsasana
Forward Bend	Single Leg WindReliever	Pavana muktasana
Forward Bend	Staff Pose	Dandasana
Forward Bend	Standing Forward Bend	Uttanasana
Forward Bend	Standing Straddle Forward Bend	Prasarita padottanasana
Inverted	Corpose Pose	Savasana
Inverted	Downward Facing Dog Pose	Adho mukha svanasana
Inverted	Headstand	Sirsasana
Inverted	Legs Up the Wall	Viparita karani
Inverted	Plow Pose	Halasana
Inverted	Rabbit Pose	Shashasana
Inverted	Shoulder Stand	Sarvangasana
Standing	Chair Pose	Utkatasana
Standing	Extended Side Angle	Uttitha parsvakonasana
Standing	Mountain Pose	Tadasana
Standing	Triangle Pose	Trikonasana
Standing	Warrior 1	Virabhadrasana eka
Standing	Warrior 2	Virabhadrasana dvi
Twisting	Half Spinal Twist	Ardha matsyendrasana
Twisting	Hip Spiral	Bharadvajasana
Twisting	Reclined Hip Rolls	Jathara parivantanasana
Twisting	Revolved Head to Knee Pose	Parivritta janu sirsasana
Twisting	Revolved Triangle Pose	Parivrtta  trikonasana
Vinyasa	Four Limbed Staff or Low Plank	Chaturanga Dandasana
Vinyasa	Moon Salutation	Chandra Namaskar
Vinyasa	Staff of Brahman	Brahma Dandasana
Vinyasa	Sun Salutation	Surya namaskar

Asanas Alphabetized English

Bound Angle Pose	Baddha Konasana	Forward Bend
Bow Pose	Dhanurasana	Back Bending
Bridge Pose	Setu bandha sarvangasana	Back Bending
Camel Pose	Ustrasana	Back Bending
Chair Pose	Utkatasana	Standing
Child's Pose	Balasana	Forward Bend
Cobra Pose	Bhujangasana	Back Bending
Corpose Pose	Savasana	Inverted
Crescent Lunge	Anjaneyasana	Back Bending
Crossbar or Gate Pose	Parighasana	Forward Bend
Dancer Pose	Natarajasana	Balancing
Devotional Pose	Bhaktasana	Forward Bend
Dougle Leg Seated Forward Bend	Pascimottanasana	Forward Bend
Dougle Leg Wind Reliever	Apanasana	Forward Bend
Downward Facing Dog Pose	Adho mukha svanasana	Inverted
Extended Side Angle	Uttitha parsvakonasana	Standing
Fish Pose	Matsyasana	Back Bending
Four Limbed Staff or Low Plank	Chaturanga Dandasana	Vinyasa
Full Boat Pose	Paripurna navasana	Forward Bend
Half Boat Pose	Ardha navasana	Forward Bend
Half Bow Pose	Ardha dhanurasana	Back Bending
Half Locust Pose	Ardha shalabhasana	Back Bending
Half Moon Pose	Ardha chandrasana	Balancing
Half Spinal Twist	Ardha matsyendrasana	Twisting
Headstand	Sirsasana	Inverted
Hip Spiral	Bharadvajasana	Twisting
Legs Up the Wall	Viparita karani	Inverted
Locust Post	Shalabhasana	Back Bending
Moon Salutation	Chandra Namaskar	Vinyasa
Mountain Pose	Tadasana	Standing
Pigeon Pose	Eka pada kapotasana	Back Bending
Plow Pose	Halasana	Inverted
Pyramid Pose	Parsvottanasana	Forward Bend
Rabbit Pose	Shashasana	Inverted
Reclined Hip Rolls	Jathara parivantanasana	Twisting
Revolved Head to Knee Pose	Parivritta janu sirsasana	Twisting
Revolved Triangle Pose	Parivrtta  trikonasana	Twisting
Seated Straddle Forward Bend	Upavista konasana	Forward Bend
Shoulder Stand	Sarvangasana	Inverted
Single Leg Seated Forward Bend	Janu sirsasana	Forward Bend
Single Leg WindReliever	Pavana muktasana	Forward Bend
Staff of Brahman	Brahma Dandasana	Vinyasa
Staff Pose	Dandasana	Forward Bend
Standing Forward Bend	Uttanasana	Forward Bend
Standing Straddle Forward Bend	Prasarita padottanasana	Forward Bend
Sun Salutation	Surya namaskar	Vinyasa
Tree Pose	Vrikshasana	Balancing
Triangle Pose	Trikonasana	Standing
Upward Facing Dog Pose	Urdhva mukha svanasana	Back Bending
Warrior 1	Virabhadrasana eka	Standing
Warrior 2	Virabhadrasana dvi	Standing
Warrior 3	Virabhadrasana tri	Balancing

Asanas Alphabetized Sanscrit

Adho mukha svanasana	Downward Facing Dog Pose	Inverted
Anjaneyasana	Crescent Lunge	Back Bending
Apanasana	Dougle Leg Wind Reliever	Forward Bend
Ardha chandrasana	Half Moon Pose	Balancing
Ardha dhanurasana	Half Bow Pose	Back Bending
Ardha matsyendrasana	Half Spinal Twist	Twisting
Ardha navasana	Half Boat Pose	Forward Bend
Ardha shalabhasana	Half Locust Pose	Back Bending
Baddha Konasana	Bound Angle Pose	Forward Bend
Balasana	Child's Pose	Forward Bend
Bhaktasana	Devotional Pose	Forward Bend
Bharadvajasana	Hip Spiral	Twisting
Bhujangasana	Cobra Pose	Back Bending
Brahma Dandasana	Staff of Brahman	Vinyasa
Chandra Namaskar	Moon Salutation	Vinyasa
Chaturanga Dandasana	Four Limbed Staff or Low Plank	Vinyasa
Dandasana	Staff Pose	Forward Bend
Dhanurasana	Bow Pose	Back Bending
Eka pada kapotasana	Pigeon Pose	Back Bending
Halasana	Plow Pose	Inverted
Janu sirsasana	Single Leg Seated Forward Bend	Forward Bend
Jathara parivantanasana	Reclined Hip Rolls	Twisting
Matsyasana	Fish Pose	Back Bending
Natarajasana	Dancer Pose	Balancing
Parighasana	Crossbar or Gate Pose	Forward Bend
Paripurna navasana	Full Boat Pose	Forward Bend
Parivritta janu sirsasana	Revolved Head to Knee Pose	Twisting
Parivrtta  trikonasana	Revolved Triangle Pose	Twisting
Parsvottanasana	Pyramid Pose	Forward Bend
Pascimottanasana	Dougle Leg Seated Forward Bend	Forward Bend
Pavana muktasana	Single Leg WindReliever	Forward Bend
Prasarita padottanasana	Standing Straddle Forward Bend	Forward Bend
Sarvangasana	Shoulder Stand	Inverted
Savasana	Corpose Pose	Inverted
Setu bandha sarvangasana	Bridge Pose	Back Bending
Shalabhasana	Locust Post	Back Bending
Shashasana	Rabbit Pose	Inverted
Sirsasana	Headstand	Inverted
Surya namaskar	Sun Salutation	Vinyasa
Tadasana	Mountain Pose	Standing
Trikonasana	Triangle Pose	Standing
Upavista konasana	Seated Straddle Forward Bend	Forward Bend
Urdhva mukha svanasana	Upward Facing Dog Pose	Back Bending
Ustrasana	Camel Pose	Back Bending
Utkatasana	Chair Pose	Standing
Uttanasana	Standing Forward Bend	Forward Bend
Uttitha parsvakonasana	Extended Side Angle	Standing
Viparita karani	Legs Up the Wall	Inverted
Virabhadrasana dvi	Warrior 2	Standing
Virabhadrasana eka	Warrior 1	Standing
Virabhadrasana tri	Warrior 3	Balancing
Vrikshasana	Tree Pose	Balancing

Your Brain on Yoga

BY Timothy McCall ON June 6, 2013

0

   

When I was in medical school in the 1980s, we were taught that after a certain stage of childhood development, the architecture of the brain was fixed. Brain cells, or neurons, couldn’t be replaced; at best, we could slow the rate of their loss by cutting down on alcohol and other damaging habits.

Neuroscience is corroborating what teachers and practitioners have known for ages—that yoga and meditation can literally change your brain.

But now, due to the growing sophistication of neuroimaging technology like PET scanners and functional MRIs, we understand that brain structure can change over time based on what we do. Recent research shows that even aging brains can add new neurons.

Scientists coined the term neuroplasticity to refer to the brain’s ability to reshape itself, confirming what the yogis have been teaching for millennia—the more you think, say, or do something, the more likely you are to think, say, or do it again. With every activity, neurons forge connections with one another, and the more a behavior is repeated, the stronger those neural links become. As neuroscientists like to say, “Neurons that fire together, wire together.”

Subjects who meditated 30 minutes a day for eight weeks had a reduction of gray matter in the amygdala, which is linked to fear and anxiety.

In the Yoga Sutra, Patanjali offers a recipe for success in yoga: steady and enthusiastic practice without interruption over a long period of time. This ideal formula takes advantage of neuroplasticity to rewire the brain. Swami Vivekananda once said, “The only remedy for bad habits is counter habits.” As your yoga practice deepens over time, it becomes a strong new habit that can compete with old patterns.

In yoga, you are systematically awakening your ability to feel what’s happening in your body, heart, and mind. As your awareness becomes more refined, it can guide you in all areas of your life. You begin to observe which foods make you feel best, which work you find most fulfilling, which people bring you joy—and which ones have the opposite effects.

The key is steady practice—whether it’s asana, pranayama, meditation, chanting, visualization, service, or all of the above. Just a little bit every day is enough to steer you step-by-step toward true transformation.

ABOUT Timothy McCall Timothy McCall, MD, is a board-certified specialist in internal medicine and is the author of Yoga as Medicine: The Yogic Prescription for Health and Healing. In addition to his ongoing study of yoga and ayurveda in India, Dr. McCall has studied with Patricia Walden since 1995 and, more recently, with Donald Moyer and Rod Stryker. He teaches yoga workshops worldwide and can be found on the web at drmccall.com.

Navratri continues

Saraswati


 



 If you are interested in continuing to celebrate Navratri, tomorrow (Friday) through Sunday is dedicated to the goddess Saraswati.  Her name means "Essence of Self" and she represents the divine creative energy of the universe.  The swan represents discernment.

You can practice her mantra: 

om aim Saraswataye namaha

See you all next week,
Brad

Reposting phone numbers

2014 HYTT CLASS

Amber Davy
amberltucker@gmail.com
316-213-1849 (call or text works)

Angie Brown
644-6165
angiebrown@speedyinc.com

Dawn Spaht
Dspaht@gmail.com
316-250-9521

Great article by Mind Body Green

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BY SARA AVANT STOVER
OCTOBER 3, 2013 5:00 AM EDT

I'm starting to notice a trend in the wonderful women I work with.

They have been practicing yoga for a while, and they know how to eat well. They know that self-care isn't selfish, and they have taken countless online courses on "the goddess" and "feminine power."

Yet they still feel insecure, out of balance, disconnected from their intuition, distrustful of their bodies, and frequently sabotage themselves by taking on too much or pushing themselves too far.

Does this sound familiar?

While "feminine power" has become popular (and profitable) in recent years, true Feminine Power is still something incredibly precious and rare in the world today. Why is that?

I believe the disconnect in gifted, smart, and driven women lies in seven false beliefs. These beliefs point to a "False Feminine Power" that undermines our true radiance, wisdom, power and soul. When we live with these convictions, we block our deepest and truest power. These are things that most of us have misunderstood, and that aren't being spoken about much. Many are taboo, many are controversial, and many aren't very good for glossy marketing materials.

When I encourage women to embrace these, their first feeling is often one of relief. They can breathe deeper when they realize that they don't need to try to be perfect all the time.

If you've been on the path of self-improvement and "goddess work" for a while, yet still feel stuck, these beliefs might be what's in your way.

1. "You're a radiant and confident being, all the time.”

The further you walk your own path, the more tests and obstacles you will face. This is the Heroine's Journey. You'll fall on your face many times over. You'll get yeast infections, have PMS, and one day: hot flashes. Sometimes you'll have dark circles under your eyes from sleepless nights. You'll quiver with fear in moments that really matter to you. You'll doubt everything you've ever believed in. When you experience all this, you're in exactly the right place. Great work. Keep going.

2. "A woman in her power is popular and happy."

You may piss people off. People may unfriend you on Facebook. You may lose friends (don't worry, they weren't your real friends anyway).

When you start to ruthlessly walk your Truth, you'll ruffle feathers. This is a good thing. It means you've stopped trying to be the "good girl" (or the "bad girl") or "all things to all people." You've realized that you can't make everyone happy. Being yourself becomes the Holy Grail.

3. "Your period and hormones have nothing to do with your power."

Each month we (women of all ages) move through cycles of death and rebirth, stress and recovery, dark and light. When we partner with them, our souls can reside in our bodies. These intrinsic embodied rhythms are the heartbeat of the Feminine. We must understand and befriend them. Our cycles aren't a curse; they're one of our greatest blessings, the key to our Feminine Power. Bringing your period (or perimenopause, or menopause) from the periphery to the center of your life will teach you what real creativity and femininity is.

4. "Pussy talk isn't necessary for real power."

Pussy Power and Feminine Power are sisters. Bona fide, bone-deep feminine power must be embodied. Women have 2/3 more nerve receptors than men (most of them in our genitals). And when all of these start to wake up, reroute, and sync up (through practices like women's yoga, deep breathing, sensual dance, conscious sex, and self pleasuring) — sparks will fly. When our pelvic floors are relaxed and open, our pussies are warm and juicy and our voices are freed to speak our truths. No pussy power? No feminine power.

5. "The masculine is either in our way, or downright evil."

For most women in the Western world, it's time to stop blaming patriarchy for everything, and to start owning our own Inner Patriarch. That's right — cringe at all the ways you push, judge, force, and squash your own feminine nature. Then distinguish between your Inner Patriarch, and the Divine Masculine. There can be no Shakti without Shiva, no yin without yang, no moon without sun. Likewise, there can be no Divine Feminine without Divine Masculine. Learn to revere and partner with the Divine Masculine, inwardly and outwardly.

6. "Deeply spiritual people have easy lives and always feel in-balance, positive, and in-the-flow."

Uh uh, sister. It's not all love and light and rose petals. It's also dark and ugly and muddy and, as we all know, sometimes quite bloody. When you commit to this path, you must wave goodbye to a "normal" and "conventional" life.

This includes: Taking complete ownership of your experience of life, your depression, your anxiety, your anger, your shit. Stopping blaming anything or anyone outside of you for anything. Every challenging emotion, every grueling decision or seemingly impenetrable life impasse must be bowed to and learned from in order to cross through each threshold on your Heroine's Journey. Trusting that SHE will continually serve us up the exact circumstances we need to grow.

7. "The more you do, the more powerful you are."

Stillness, receptivity, divine communication, and solitude — these are all key ingredients to Feminine Power. We can't cultivate true wisdom, integrity, and wholeness without them. Stillness is the foundation. From there, the seed sprouts and action flows. But the "doing" is secondary, and dependent upon the "being." Stillness isn't all sweet and serene, either. When you slow down, you're forced to confront everything you've been running from.

The Bottom Line

I don't see many women teaching the counterparts to these seven false beliefs, much less living them. Without them, we stay in self-centered pushing, forcing, and controlling mode. With them, women discover what it means to go out on a limb for themselves and to truly feel alive for the first time. They quit jobs, adopt children, take a vacation, dump their boyfriends, and start businesses. Feminine power emerges from within.

Photo Credit: Shutterstock.com

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