Time for change

Posted on March 20, 2023 | Leave a comment

Have you been feeling a little tired lately ? The change of seasons can often affect us in very subtle and sometimes not so subtle ways. Sometimes it is hard to adjust and the body and mind need a little catch up time to get there.

Here is Australia the evenings are cooler as are the early mornings but we can still have some quite hot days. I gather that in the northern hemisphere it is still quite cold in many places and you are longing for the warmth of spring sunshine. Once again I am looking into my yoga toolbox to help me adjust and you might like to as well.

For those of us “down under” getting into some more dynamic practices like Salute to the Sun will help to get you going in the cooler mornings and if this is not something that you are ready to practice you could try practices like Nauka Sanchalanasana or rowing the boat, Utthanasana (squatting and rising ) to get the heart rate up and the prana moving. These would also be useful for cooler mornings up north until the sun is really warming you up.

Cleansing practices like Neti , Kapalbhati, and Lagoo Shankaprakshalana are also suggested by the yogis to help the body cleanse and prepare for the changing seasons. The first practice is a nasal washing practice good for cleansing pollens of springtime or indeed clearing the mucus that can develop with the onset of viruses as you move into cooler weather. The second practice is a breath practice to clear the mind and the third one is used to clear the digestive tract. All of these practices should be taught by a trained yoga teacher before you really attempt them on your own.

Eating according to the season is also something recommended so moving away from the heavier winter foods in the north to lighter meals whilst those in the southern hemisphere may be drawn to more easily digested soups and dhal, away from the many salads and lighter food we have been eating.

Last but certainly not least would be incorporating a regular yoga nidra practice (for more on yoga nidra see blog post Yoga Nidra) into your day. Disturbed sleep can leave you tired and cranky but a 15 min yoga nidra will leave you refreshed and completely relaxed. If you haven’t tried it yet then please give this little offering a go.

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In the flow?

Posted on March 3, 2023 | Leave a comment

I am back again after another hiatus working on my own health and healing from a bit more damage in my back. It is always a good reminder of how our yogic tools can help to soothe and guide us in some of the most challenging times. During my time of recuperation I have relied heavily on relaxation practices like Yoga nidra and pranayama ( breathing practices) Now I am back in the flow so to speak practising asana, meditation and pranayama and teaching some classes each week.

During this 4 week block we have been working on developing a small sequence of postures. I am hoping that this encourages my students to have a go in their own home practice. Flow yoga has been a bit of buzz word really and many of you either have been to a flow class or even taught one. Such a wonderful word flow. It conjures up gliding, sliding, a sense of continuous smooth movement and even a babbling brook. To me the idea of flow yoga is that you are guided by the breath in moving from one posture to another as fluidly as possible. I am sure there are some fabulous flow classes out there. In the tradition in which I have been trained the only flow segment of the class would be in the practice of Salute to the Sun or Surya Namaskara or Salute to the Moon (Chandra Namasakara) I love teaching both of these sequences to my students and believe me there are many variations and modifications which can make them accessible to everybody.

Personally I think it is always best to have a good grasp of each individual posture before attempting any sequence and some of you may have been to a yoga class and discovered that it is a fast flow class and you really have no idea of the poses. You are so busy trying to work out if it’s the left foot forward or right and watching the teacher or others that getting into the moment is nigh on impossible. I have also seen how this can result in injury as people move in unsupported ways trying to catch up.

So knowing the poses is the first step. Secondly its important to feel grounded to begin with and conscious of your breathing. We use the breath to move from one pose to the next and here’s a tip for those of you new to yoga. Generally the breath is exhaled in forward bending asanas and inhaled in backward bending asana. Sometimes the breath is held out as in the change from Parvartasana or Mountain pose to the or the Eight Limb pose (Ashtanga Namaskar) in Salute to the Sun. This holding ensures that you have good abdominal support as you lower your body.

It can be quite playful to explore what poses naturally lead onto others based on the position of your body and your body’s desire to create balance. For example cat pose (Marjariasana) moves quite naturally into what we call mountain pose (Parvartasana) Remember other traditions might call this downward dog (Adho Mukha Svanasana). In the same way your body naturally wants to move to a forward bend after a backbend. One of the reasons I love the striking cobra pose (Shashank Bhujangasana)!

There are other ways you can explore flow in your yoga not just in exploring sequences but by being mindful as you transition from your asana to your pranayama…keeping eyes downcast not jumping up to get something. Having all the things you need on hand so you have minimal disturbance to that wonderful state you have created by moving your body with the breath. In the same way as you move to your relaxation whether is be Shavasana or yoga nidra in Shavasana, move slowly with minimal disruption to yourself and others. Practice remaining fully present so that everything is done consciously.

I hope you can make time to play with your home practice, perhaps even develop a small flow sequence for yourself. If you are not sure how to set up your home practice see an earlier blog of mine “What’s happening at home?”

In the meantime be well and practice kindness to yourself and others.

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Navaratri

Posted on September 29, 2022 | Leave a comment

Well we are in the middle of the 9 nights of the Devis called Navaratri . A celebration of the inner Devis, Durgha , Lakshmi, and Saraswati and the mother Devine.

Understanding the importance and meaning within this celebration connects you to the wonderful rejuvenating cycles of nature. This in turn is intricately linked to our own biological rhythms and energies. In Navaratri you can draw on the auspicious energies of the time to affect your own life.

Durgha is the goddess of protection and the one who can help to free us from the forces that keep pulling our energy or Shakti down such as negativity, jealousy, greed, illness and the waywardness of ego.

We can ask Durgha for protection from these forces when we light a candle to her,chant the Durgha mantras 108 times, or participate in a havan or fire ceremony for the first 3 days.

Lakshmi is the goddess of abundance where we can seek more of what we what we need in our lives, eg patience, love, compassion, health , energy to name a few. There are 3 days of celebration of Lakshmi and again you can participate in various ways, chanting , candle lighting , setting up a special puja table with flowers, incense etc or joining in the havan at your local ashram or even on line in some cases.

After these 6 days we honour Saraswati for 3 days. It is believed that Saraswati endows human beings with the powers of speech, wisdom and learning. During these 3 days the focus is on the growth of the individual by the blessings of Saraswati. We can connect with the wisdom mind or higher mind, learning more about the illusion of Maya and speaking our truth or Satya.

You might like to think about these 3 goddesses during the remaining 5 days and nights and connect to them in your own way.

Durgha Photo by Souvik laha on Pexels.com

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Changing seasons

Posted on May 9, 2022 | Leave a comment

It has been a while since my last post but life as always throws curved balls your way and plans are often destined to change to meet current needs.  As I sit here and write this I am gazing at the glorious colours of  autumn here in the southern hemisphere.  The sky is a brilliant blue and contrasts so beautifully with the reds, yellow and green of autumn.  What has all this got to do with yoga you ask?

Being able to sit in the present moment is very much a part of yoga.  You may have heard  about mindfulness over the last few years.  In fact it is something that everyone is advocating lately.  Well the yogis were practising mindfulness long before this phrase became popular.  What is mindfulness from a yogic perspective?

I personally think of mindfulness as consciousness of the present moment, an awareness of where you are, what you are doing.  It is being awake to life.  Not simply moving through one experience while planning the next or reviewing the last.  It is total presence. So you can be mindfully brushing your teeth, watching leaves blowing in the wind, listening to people who are speaking to you, driving your car or observing your breath.

In yoga we hear about Patanjali’s 8 limbs of yoga which include Dharana and Dyhana ..concentration and absorption.  Dharana where you are relieved of outside distractions and the distractions of the mind (its desire to move between the past and the future)  You keep returning to the single point the present, often using the breath as your anchor.   Dhyana is a refined meditative practice where the mind is totally absorbed in the present.

Both Dharana and Dyhana are developed by building on the earlier 5 limbs of yoga including the Yamas (restraints) the Niyamas (observances), Asana (postures) , Pranayma (breathing practices ) and Pratyahara (withdrawal of the senses). *  For information of the Yamas and Niyamas see blog post DEC 2014  and for those of you familiar with the practice of Yoga nidra you will have experienced Pratyahara or withdrawal of the senses when your yoga teacher gets you to focus first on the sounds in the surrounding area and gradually draws your focus to the inward to the breath , heartbeat.

In this way these previous practices prepare you for  both Dharana and Dhyana the sixth and seventh limbs of yoga according to Patanjali …with the ultimate aim of Samadhi the eight limb pure contemplation …an experience of bliss where you merge with supreme consciousness.

That is not to say that you must complete the first 5 limbs to achieve the 6th and 7th but when you practice asana, pranayama, the yamas and niyamas and pratyhara you are drawn to the others.  Your body is more supple, you understand your breath and the effect it has on mind and vice versa, you treat yourself and others with respect and kindness and you can more readily withdraw yourself from the current going ons.

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Restoration and Hope

Posted on January 4, 2022 | 1 comment

2022 has started with a renewed sense of hope even though we all still grapple with the COVID pandemic and we wonder about its longer term implications. The past 2 years have been a time of tension, fear, anger and exhaustion for many and no doubt we will be feeling the effects of this pandemic for some time. How can yoga help?

One of the best things about a yoga practice and lifestyle is its capacity to keep you in the present. As you stretch and move into postures you can focus on breath, the sensations in the body and your emotional state. When we do this the body has a chance to move from the flight and fight response to the rest and recover response. By practising breathing techniques you can learn to calm your breathing and therefore your response to changing stimuli.

If you tune in to the natural rhythms of your body you will find that quiet space that is so essential for maintaining equanimity.

Some practices you could try:

  • breathing deeply in child’s pose
  • sighing out the breath as you swing your arms forward from a standing position
  • resting in Shavasana or legs up the wall
  • using a bolster to support your spine and open your chest in any of the reclined poses like Supta Bhada Konasana
  • constructive rest – lying on your back and using the seat of a chair for your lower legs keeping the knees at right angles

How can yoga help us to instill hope and resilience ? By becoming grounded and strong you can connect to the earth and its rhythms. We can feel the impermanence of all things and learn to adjust to the changes and challenges that life presents us with.

The seven principles of resilience can be interpreted through yoga

  • Cultivate a Belief in Your Ability to Cope. ( you become aware of your physical self, mental self and emotional self – using your resolve or sankalpa to guide you)
  • Stay Connected With Sources of Support. (a yogic community offers support in the practices of yoga and a yogic perspective on things that happen)
  • Talk About What You’re Going Through. ( a yogic community allows one to share life experiences )
  • Be Helpful to Others. ( by practising Karma yoga ..the yoga of service )
  • Activate Positive Emotion (through the chanting of mantra)
  • Cultivate an Attitude of Survivor-ship ( developing confidence in yourself)
  • Seek Meaning ( spending time in meditation )

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Be Here

Posted on April 24, 2020 | Leave a comment

Well 2020 has certainly given us our challenges as we grapple with fires here in Australia and now a global health crisis to send us all back into our homes and many out of work.

It is hard to adjust to the changes we are experiencing at the moment and many people are feeling stressed and anxious about the future. What can yoga teach us about being here – not running away from the present moment to something that has passed or into the future and something that has not eventuated?

To stay in the moment, to just do this minute, this hour, this day . Your yoga practice teaches you just that .. to be in that moment. …to hear your breath and your heartbeat, to feel your muscles moving and stretching, to keep your mind with the practice and notice as it wanders.

Now is the time to draw on your yoga toolbox. The asana, the pranayama, the meditation and deep relaxation that yoga brings.

Some of the asanas I find really helpful are those grounding asanas like the warrior series or Virabhadrasana. This is especially helpful if you can do this outside with your feet grounded into the earth. Inversions are a great way to stimulate blood flow to the brain and boost immunity and confidence. You can do a simple inversion like downward dog or mountain pose (Parvartasana) as we call it in our tradition or a head stand if this is something you are experienced in . Twisting practices stimulate the digestive system and the circulation in general, boosting metabolism. The key to good twists is to keep the spine elongated ..no slumping and exhale with the twisting action ..allow the neck as part of the spine to follow the twist. Let the twist gradually unfold up your spine, as though you were walking up a spiral staircase, so that each vertebra participates in the twist.

Another great asana at this time is the bridge pose or Khanderasana. This gentle backbend allows for the stimulation of the thymus gland as the chin moves toward the chest. The thymus gland is a small organ behind the breastbone that plays an important function both in the immune system and endocrine system. It also calms the body, alleviates stress and opens the heart space.

The best breathing or pranayama practices include Bhastrika (see post from July 21 2014 or bellows breath that stimulates the digestive system and alternate nostril breathing or Nadi Shodana to balance the breath and the mind.

And of course our tool box would not be complete without meditation or a Yoga nidra. I find yoga nidra to be a very essential element to good health. It has the capacity to allow us that deep relaxation and release of mental tensions. In this restorative state, your monkey-mind abates and the body maximizes it’s ability to take in nutrients, regulate hormones and glucose levels, and boost immunity.

So there are many ways in which yoga can help you through this difficult time. Be patient, allow time for slowness and be kind to yourself and others.

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Slow Yoga

Posted on July 12, 2019 | Leave a comment

Hello and thanks again for checking out Beechworth Yoga.   I know my posts have been a bit erratic but felt it best to write only when I had something that I thought was really important to say.

I have been contemplating the question of what has now been coined as slow yoga.  What is slow yoga you say ? Well from my understanding it is a desire to get back to the basics of yoga to develop a practice that allows for reflection.   Postures are held with an emphasis on the breath and allowing yourself to explore the sensations within the body and the fluctuations of mind.   Perhaps it has been a reaction to the westernization of yoga to be another form of exercise to tone and shape albeit with a focus on breath.

We live in a fast paced world where there is pressure to achieve, attain and move on with little opportunity for savouring the experience and yoga is an experience.  It is not something that you do as you would a bike ride or a cross fit class.  It is much more about the way in which something is done and making it a way of living.

To experience yoga in the true sense is to live yoga.  How do you live yoga?  To live yoga you must be prepared to live consciously.  To be aware of the effects of your actions, your thoughts both upon yourself, others and your environment.  You need to discipline yourself to slow down, to find  balance in all things.  To become aware of the effects of all things on your body and mind, from what you eat to what you read.  If this sounds familiar that is because it illuminates Patanjali’s 8 limbs of yoga ..the yamas the nyamas,  ( your ethical practices and and self discipline) asana, ( your movement of the body to enhance it) pranayama, (your control over breath ) pratyahara, (your ability to withdraw the senses) dharana, ( your concentration) dhyana  ( meditation) and finally samadhi. (the state of bliss ..transcendence).

Winter is a great time to reflect on these things..to find the still in your life for yoga is not about the shape of your body but the shape of your life.

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getting started again

Posted on September 23, 2018 | Leave a comment

What an apt post for me when it has been ages since I have I have been active on my yoga blog.  What is it that makes it so hard to restart something when you have been away from it for whatever reason?  Many of you will have experienced a break in your yoga practice for a period of time and it can be very hard to kick-start the healthy habit of spending time on your mat.

spring garden 006Spring is such a great time for new beginnings though and it is worth reflecting on just what has happened over the winter season.  That period of dormancy or quiet time has provided the opportunity for a much needed rest for nature and perhaps yourself.   With the rising soil temperatures and warmth of the sun there is increasing vitality and energy resulting in all sorts of growth and the need to be pare back the dead wood which in itself is a good thing.   If you spend some time outdoors you can feel the promise of spring ..an opportunity for movement forward.

In the same way look at your own life ..what needs to be pared back?  Ask yourself “am I aware of increasing vitality of spring?  Is there anything I can do to embrace this period of growth to enhance my  life?”  If your yoga practice has slipped do not be afraid to roll out the mat again…be kind and gentle with yourself.  Start slowly and build up using practices like gentle back bends – those wonderful extroverting poses, include a few rounds of salute to the sun, take your shoes off and free up your feet, start your day with mantra chanting or join a new class.

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The Koshas 3

Posted on December 14, 2017 | Leave a comment

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 Whilst the previous two Koshas, the annamaya and pranamaya koshas are those that create the physical structure the manomaya and vijnanamaya koshas are the mental functions which allow us to deal with the knowledge aspect of being.

Manomaya Kosha is the third layer identified by the ancient yogis as part of the individual’s physiology.   It refers to the mental body, that is the dimension of experience that occurs for individuals on a mental level.

Psychologists identify three aspects of mind – the conscious, sub-conscious and unconscious states.  From a  yogic perspective the mind is divided into 4 parts:

Manas is that part of the mind that responds to sensory input and related to survival therefore this aspect of mind is associated with measuring, judgement, thought and counter thought.

Chitta is that part of mind associated with registering and storing impressions and memory…it is also the basis of the unconscious mind.

Ahamkara is the aspect of mind concerned with identity, the separation of “me and you”

Buddhi which means to know is discrimination, awareness and understanding and assists Manas with the process of rational thinking.

To a large extent the these last three parts are forced to act through the limitations of Manas with our awareness focused on our needs and desires for survival, security and social engagement ..  “trying to work out what’s in it for me ” so to speak.

Through yoga practices such as Pratyhara  ( the withdrawal of the senses in the beginning of yoga nidra, where we disassociate from the outside world ) you are able to become aware of the subtleties of the mind.     NB: You will remember this as that part of the yoga nidra practice where you are encouraged to search out sounds without naming them, gradually drawing the awareness inwards to the internal sounds.

By practising Antar Mouna meditation   ( the witnessing of thought and counter thought) you can also become aware of the workings of the mind and in doing so you can  begin to identify more with the higher aspects of mind.  Once you begin to see how the mind operates it is possible to transform and control thought processes through self-awareness and mindfulness.

Of course working through the other layers or koshas through asana, breathing practices, mantras and cleansing practices will also help to harmonise the mind, so once again yoga gives us many tools to explore the koshas and find balance and equanimity.

 

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The Koshas 2

Posted on November 11, 2017 | Leave a comment

100_8643The second Kosha or layer identified by the yogis in yogic physiology is the Pranamaya Kosha .  Prana is the vital force permeating the body and every layer of matter.  It is related to energy.  In fact Prana is associated with all the koshas and it is vital for life.  It animates the body.  However there is energy specific to Pranamaya kosha .

It occupies only about 2 per cent of our awareness and takes up the same space as the physical body.  According to the ancient yogis prana flows through energy channels in the body referred to as Nadis which correspond to the physical nerves.  There are said to be 72000  nadis with three prominent ones — Ida, Pingala and Sushumna.  Both Ida and Pingala wrap around the main energy channel Sushumna like the double helix…where the networks converge at 7 points are the chakras ( or wheels of energy ).

In different parts of the body  the yogis believe that prana serves different functions and they identified 5 pranas or pancha pranas as they are called:

  • Vyana – flows through the whole body and is always present, it is said to be the last to leave when we die
  • Udana – flows through the head, arms, legs and is associated with the mind and senses and movement..energy used in actions.
  • Samara – is equalising and balancing  the mid torso and has a side to side movement.  It regulates the flow of prana and Apana.
  • prana – is the upper torso navel to throat flowing up with inhalation and down with exhalation ( Think of the practice of the So Hum breath here)  ..the lungs, heart
  • Apana – flowing from navel to pelvic floor.. a downward movement associated with excretion and childbirth

Obviously breath has a very close association with Prana and the way to become aware of the actions of prana and to effect change is through breathing (Pranayama) practices By practising these techniques even something as simple as natural breath awareness  you become aware of your own personal breathing patterns.  You notice changes in breathing patterns associated with your state of mind.  However things like meditation and asana also affect Pranamaya kosha so your yoga class may contain all of these elements.  A balanced personal practice would include not just asana practice but also time for pranayama practice and some meditation.  Remember this does not have to be a long time but it is worth thinking about making your practice (or sadhana) well rounded.

 

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