Tag Archives: Wellbeing

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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Learning to let go

Posted on April 20, 2016 | 1 comment

Autumn is such a lovely time of the year.  I always marvel at the beautiful display that nature puts on before she decides to have a rest over the winter and watching autumn leaves fall is such a peaceful pastime. Recently I was thinking about how clever nature is to cast off that which is no longer needed  and was reminded of the value in doing just that ourselves!

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How often do we get stuck repeating the same old patterns and habits that we know do not really serve us anymore? These old patterns or conditionings are known as samskaras to the yogis.  They are based on past experiences and if left continue to influence the way we function in this world.  Perhaps you find yourself always apologising for your behaviour?  Putting others needs before your own? Not taking time out for yourself,  feeling that you somehow do not measure up or need to work harder, faster, to feel good about yourself??

There may be some things that really push your buttons; people who don’t appreciate you,  people who think differently or treat you in a particular way.   At some stage we all need to ask “is my behaviour and response helping me to grow?”  If this is not the case then perhaps it is time to let some of this stuff go.  Just like the deciduous trees around us it can be healthy and a great relief to just drop it!!

How can yoga help us to do that?

To begin with true yoga requires you to be fully present.  This is something that develops with time and practice.  You make a conscious effort to keep the mind with the practices by following the breath, counting rounds and focusing on different parts of the body as you move into postures or asanas as they are called.

By becoming fully present you begin to notice the mind and how quickly it jumps from one thing to another …how easy it is to be distracted by thoughts.  Some of these thoughts are quite repetitive and they generally have no basis in truth but are based on some past experience where you felt a certain way or reacted to something.  To watch without getting caught up is the secret because this allows us to detach from all the emotional baggage around the thought.

By using particular breathing practices you can balance the breath and learn to control our breathing when we are anxious and stressed by events around us or things that people say.  This creates the space necessary for you to take that step back to “see” your usual reaction or response and decide consciously if this is what you want to say or do.

The practice of yoga nidra (see post from Jan 2012) allows the time and space for physical rest but also offers the opportunity for the samskaras to become apparent and be released.  Particularly when the teacher is using opposites and visualisations as these may invoke feelings and memories that you learn to watch in a relaxed and detached state and they begin to lose their power in your waking state. In yoga nidra you set an intention for your life.   A short positive statement about something you are working toward (a sankalpa) when you are in the deeply relaxed state that yoga nidra brings about  can guide your actions and thoughts in your waking state.

Letting go is not instantaneous  but the benefits of practising the art of “just dropping it” are so worthwhile.  You are no longer reacting to things but choosing how you wish to respond.  It does not matter how many times you need to practise..it is the fact that you do which will make the difference.  So take some inspiration from the deciduous trees and stock up your yoga toolbox..it will change your life.

 

 

 

 

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Sideways stretching

In all of my classes I try to include some sideways stretching of the body.  In our normal everyday activities the muscles on the sides of the body do not get a lot of stretching and strengthening  yet they are very important in maintaining good posture.

The muscles we are talking about here in particular are the obliques, serratus anterior and the lattisimus dorsi.  Twisting practices are excellent for stretching these muscles as are practices which require you to lengthen each side of the body whilst contracting the muscles in the opposite side.  A great practice to awaken and work with these muscles is Tiriyaka Tadasana  or swaying palm tree pose.  In this standing posture the hips remain facing the front whilst the torso  moves from side to side with arms above the head.

It is important to make sure that the body does not lean forward or back whilst practising.   I like to visualise the body between two panes of glass…unable to move forward or back only side to side.

“The tendency in bending sideways is always to twist the pelvis or the         shoulders. We can help prevent this by flattening the lower back and tucking         the tailbone under before doing postures like Trikonasana variation 3         (triangle sliding the hand down the side of the leg).

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Another way to fix  the pelvis so that it cannot rotate is either by squatting against the  wall, or by beginning in Shashankasana (child pose) and bending to the  side.”  (Swami Bhaktipoornananda Saraswati 2000 Yoga Magazine)

 

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Stronger sideways stretching is achieved in Trikonasana or triangle pose.

In Trikonasana the aim is to eventually straighten the legs whilst leaning to the side and taking the hand to the foot…however for most people this is not achieved without leaning forward which diminishes the effect of the sideways stretch.  Initially you should practice with the knee bent and only take the hand as far as it will comfortably go whilst keeping the pelvis fixed.  Again a  good way to practice this is by practicing against a wall …you will soon discover if you are leaning forward!

Aside from stretching the muscles in the sides of the body Trikonasana strengthens the legs , knees, ankles arms and chest and helps open the hips groin and hamstrings.  There is also a benefit to  internal organs with the gentle massage of the digestive system that occurs.

 

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Posted on March 29, 2015 in Asana, Uncategorized

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Yamas and Niyamas

Posted on December 30, 2014 | Leave a comment

fresh and newWe are almost to the end of another year and many of us are reflecting on the year that was…..What we achieved, what we failed at, how we have changed and in what ways that we  grew ?  So how do we live our best life and what part does yoga play in this?

Perhaps we can look back to the writings of one of the forefathers of yoga Patanjali for guidance here…in his sutras Patanjali suggests that you should follow the eight limbs of yoga.  These eight limbs make up what is known as Raja yoga or (royal yoga).  The eight limbs include Yamas, Niyamas, Asana Pranayama, Pratyahara, Dharana, Dhyana and Samhadhi.

As yoga practitioners we are familiar with the terms, Asana, Pranayama and perhaps even Pratyahara (withdrawal of the senses) but that is only a small part of the system of Raja yoga.  It is interesting to note that Patanjali places Yamas and Niyamas ahead of Asana and Pranayama.  So what are we talking about here and how can  this have any bearing on living our “best life”?

Yamas are guidelines for how we relate to others  — the yoga aspirant becomes aware of others and makes greater demands/disciplines on themselves.  These yamas include satya (truthfulness), ahimsa (non violence), asteya (honesty), aparigraha (non-possessiveness) and brahmacharya (celibacy or non gratification at the expense of others on any level).

Satya here refers not only simply speaking truth but to an awareness of what is correct, right and true as it is manifesting from within and the ability to express it.  Ahimsa or non violence is not just an external act of eliminating violence from our actions but the absence of the violent nature in our personality… with regard to our interactions with others but also ourselves.  Asteya relates to finding the honesty, simplicity and sincerity of our true nature.

Aparigraha or non possessiveness is concerned with non attachment.  When we become attached to people, things, experiences we can become possessive, driven by the ego and selfishness.  This non attachment does not mean not caring but it should not be associated with selfishness and your own desires.  Finally Brahmacharya has often been seen as celibacy but in fact the word literally means higher consciousness …Brahma ( higher reality) and acharya (one who is established in ) and of course one established in higher reality is not stuck in the sensorial realm merely wanting to gratify sensual needs.

The Niyamas are guidelines relating to the self — you understand the self better and become more accepting whilst still working to create a sense of discipline in your  inner life.  The niyamas include shaucha (cleanliness), santosha (contentment), tapas (austerity), swadhyaya (self-study) and ishwara pranidhana (generation of faith).

Here shaucha or cleanliness refers to cleanliness of the body, the mind and the environment.  Santosha  refers to finding happiness with whatever one has and enjoying living in the present moment rather than craving more.  Tapas or austerity means following a process of change or transformation for the better which may involve some sacrifice. (perhaps getting out of bed earlier for your yoga practice!)

Swadhyaya or self-study is becoming aware of our strengths, weaknesses and the individual qualities that make up our personalities…..observing your reactions and actions in the many different situations of life. Ishwara pranidhana is the cultivation of faith in an unmanifest reality which may take on any form but in itself has no name or form or attribute.

So perhaps as you reflect on the year that was you might consider some of the Yamas and Niyamas in your life.  As we move into 2015 you may even  wish to take one of these each month and work on it , meditate on it and find ways to incorporate these ancient teachings to help you create your best life.

Om Shanti and Happy New Year !

Swami Satyananda's Garden in Rikhia

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What shapes your life- drama or Dharma?

Posted on October 2, 2014 | Leave a comment

And the blossom unfolds

The blossom unfolds

As the change of seasons continues  I find myself contemplating the wonders of nature.  So much can be learned by spending time in nature and really seeing what is happening.  The birds are being industrious and raising their young, seeds are forging their way through the dark soil to emerge into the light, each plant relishes the cleansing rains, the warmth of the sun, whilst all of the insects are busy going about their business.  What has this got to do with Yoga you ask???

Well I am guessing that the birds here are not worrying about what will happen to themselves or their young in a few days, months, years.  The insects are simply following some inbuilt understanding of what it is they are meant to be doing in their life.  The plants are trusting that the light and the rain will be there to cleanse and nurture them.  Unlike us these living things are not obsessed with “getting it right”,  making sure that they prevent any foreseeable or unforeseeable disasters, or living a life that someone or something else dictates.

In yogic terms they are following their Dharma..they have an intrinsic understanding and trust in their own nature,  something that so many of us sadly lack .  Swami Niranjan said that “Dharma does not mean religion but commitment to the process of attaining total fulfillment………it cannot be understood by the intellect, the limited mind. Dharma is an experience which unfolds spontaneously from within as one begins to understand one’s place in relation to the rest of creation and beyond.”

Of course this would lead you to wonder ” can we ever be totally fulfilled?  What is this total fulfillment that he is talking about?” I think the answer to this is yes.  Total fulfillment is achieved when you become truly aware of yourself..who you really are and your deep connection to all things..your heart is filled with compassion and love….you no longer feel the need to judge, criticise, fear. As my very intuitive daughter once told me ..”things just flow mum when you are on the right path”.  Does this mean you no longer have dramas?  Of course not!  Life by its very nature is colored by birth and death..of people, of dreams, of relationships.  Some of those little birds will not survive very long.  Some of the insects will lose their way and some of the plants will thrive whilst others die off..all of this is perfectly right.  It is our perception or judgement about it that can create the dramas.

How does yoga help us on this path?  To begin with the practice of asana allows us the opportunity for self-study—to observe the effects of the asana on the body..not with the aim of perfecting the pose but of understanding and transforming yourself. Yoga asana begins the inner journey.

By meditating we can observe the mind and this also helps with an understanding of ourselves.  We use pranayama or breathing practices to help balance the body and mind. When we  experience the ups and downs of life we can use these tools to ground ourselves to remind oneself that this too will pass just as the spring which has sprung will pass.

Self discovery…exploring our strengths and weaknesses gives the opportunity for self acceptance and once we begin to accept ourselves without guilt, and frustration we can begin to discover the natural role we have to play in life.  Life becomes more about Dharma than drama!

Photo: Asana...;-) :D

 

 

For more reading on Dharma:

Yoga Darshan Vision of the Upanishads by Sw Niranjananda Saraswati, Yoga Publications Trust, Munger, Bihar, India 2002

http://www.yogamag.net/archives/1998/esep98/dharma.shtml

 

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Changing seasons, changing direction

Posted on May 10, 2014 | 1 comment

Having just returned home from a wonderful yoga retreat in Bali with One World Retreats I have found myself looking out at the most glorious autumn color here in Beechworth.

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The retreat in itself was a great opportunity to stop, reflect, challenge myself and meet new friends but returning home has reminded me that with the changing of each season we also get the opportunity to stop, reflect and challenge ourselves…you may even meet new friends ..people who will help you on your journey of inner discovery.

As the trees prepare for winter by shedding their leaves so too can we prepare for the next stage in our lives by looking at what is no longer serving us and letting it go.

We had a lovely ceremony in Bali where during the week each person was asked to write down on small bits of paper what we would like to let go of and at the end of the week we gathered together to burn these unnecessary thoughts or behaviors and send them off down the river with a colorful spray of flowers.  It was very moving for all and I somehow suspected that much of what we had written down would be the same! Bali retreat

We often find ourselves plagued with doubts, fears and negative thoughts,  all of which do nothing to serve our higher purpose but these patterns of thinking can be very hard to let go of as they are quite entrenched. The old saying that what you practice you get good at comes to mind here!!

So here is the challenging part!  To look closely at ourselves…not with anger and judgement but simply to observe the way we think and behave.  The practice of silence or mauna is a wonderful way to do just this.    Learning to be silent is a practice of pratyahara or withdrawal of the senses.  According to Swami Sivananda the practice of mauna develops will power.  It checks the impulse of speech and is a great help in the observance of truth.   Spend some time each day not interacting just watching and notice what is going on…you may be surprised! You may notice thoughts and patterns that you want to let go of and just like the autumn trees you can choose to release them.  You may even like to create a small ceremony for yourself ..using the autumn leaves.  It is up to you.

I know that it is not easy to let go and it may be that this becomes a regular practice of yours but then again the changing of the seasons is a regular practice too!

 

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Getting to the core of the matter

Posted on February 27, 2014 | Leave a comment

Well hello again to all my yoga friends. I wanted to share with you a few thoughts on the notion of core strength as it is certainly something that has been a focus in most of my classes.  It became very popular to talk about “activating the core” with the increasing interest in Pilates many years ago and although perhaps not always discussed in terms of “core strength” it is still very much a part of a good yoga asana practice.  It is more often referred to as developing abdominal strength and there are specific asanas that work this area of the body.  However we are not merely talking about the rectus abdominus or “six pack” as is commonly identified with your abs but the deeper muscles of the abdomen including the transverse abdominus, the obliques, multifidus, diaphragm and pelvic floor.

Developing strength in this area is important because it is these muscles that support the lower back in particular and play a significant role in posture. As we age our abdominal strength can be diminished through lack of exercise, childbirth and poor postural habits.  By including regular practices that maintain and strengthen the core you will definitely help to support your back and experience less back pain.  Many of the practices found in the PMA 2 series of the asana handbook by Sw Satyananda  focus on this muscle group.  These include the boat pose (Naukasana),  leg raises (Paddotthanasana) cycling (Pada  Sanchalanasana) and many more.  Stronger practices can be found in the plank pose (Santalonasana), the spinal column pose (Merudandasana) and of course any balance pose will rely on core strength to maintain stability.

Is core strength just about strong abdominal muscles then???

I personally think Manipura Chakrathere is much more to it as this area of the body coincides with the energy centre or chakra known as Manipura chakra. Manipura chakra is symbolised by a bright yellow lotus with ten petals,  a fiery red triangle, the yantra of agni tattwa, or  fire element and is the seat of the digestive fire or agni.  The animal which serves as a vehicle for Manipura is a the ram, the symbol of assertiveness and energy.   So  this is the chakra which is  involved in self-esteem, warrior energy, and the power of transformation.

A balanced, energised  third chakra helps us to overcome lethargy (Tamas). It can kick-start our way of being and attitude so that we can take risks, assert our will, and assume responsibility for our life. This chakra is also the place of our deep belly laughter, warmth, ease, and the vitality we receive from performing selfless service or karma yoga.

Manipura chakra  is closely connected to the psyche and it is often the case that psychic problems give rise to digestive problems. For example, many people react to fear or stressful situations with abdominal pain or diarrhoea. Building strength in Manipura is way to help manage stress and anxiety.

Self-awareness and self-confidence are other pearls of the Manipura chakra. 

So when you are practicing your asana to build your core strength try to keep your awareness at Manipura…..to feel the strength building not just in muscles but in your whole being.  You may even want to mentally repeat the bija  mantra Ram!

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Meditation in the Desert

Posted on October 5, 2013 | 2 comments

Having just returned from a 10 day retreat on Meditation in the desert of Northern Territory I can honestly say that it was one of the most challenging things I have done.  Each day was broken up into 45 minute meditation sessions, including walking meditation interspersed with other activities.

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The first thing I found challenging was the environment.  Beautiful as it was in a very raw and earthy way it was also very hot and windy and it was the first time I had needed a fly veil to practice my meditation. (very annoying when the little devils managed to sneak under occasionally and get trapped!!) Needless to say here I had the opportunity to reflect on the importance of creating an environment conducive to meditation and then settling in to “as good as it’s going to get”  It was interesting to watch my ability to develop a “let go” approach to all things beyond my control.  A great start for any meditation practice!

The second challenge was the sheer number of meditation sessions.  I like  to practice meditation in the mornings before breakfast and last thing at night. Now I found myself  doing 5 or more sessions a day and again there was a learning opportunity here.  Why was it that I felt I should be doing something else?  It seems that I had placed a value on meditation only if it fitted in with the rest of my life.  Well of course out there in the desert there really was nothing else I had to be doing but I was somehow conditioned to feel that simply sitting doing “nothing” was idle  of me!!  This took a few days to leave me and once I settled into the pace of the desert I found it much easier.

The final challenge was actually getting sick whilst I was there and wrestling with my ego’s need to be “doing everything”  and my body’s need for time out to rest and recover.  I had to find that compassion for myself….to let go once again!

So whilst I did not wander the desert eating locusts and wild honey I did experience the soul-searching that occurs when you remove yourself from the familiar and your comfort zone.

So what were the benefits you might say??  Well it is a truly wonderful experience to meditate with others.  We had a big group of about 40 people and the positive energy of the group was just marvellous.  I would recommend group meditation to anyone who is thinking about beginning a practice.  You may have even begun some meditation practices in your yoga class.

Another great benefit was having the opportunity to practice walking meditations.  I have done some of these at the Ashram before but have never really integrated them into my practices.  It was exciting to walk in such an ancient land and feel the connection to the earth below whilst carefully focusing on the breath not the scenery and then when we did some whole senses walking I was amazed at just what I could see, hear, smell, feel and even taste (though  I think this was mainly dust!) Opening up to all of your senses gives you the perfect opportunity to be fully present.

Each day we had a teaching session on meditation which built on my previous knowledge and gave me many new insights into ways to approach meditation. More on this in the next post.  So to sum up for now …

  • Meditation is about letting go!
  • Meditation can help you learn more about yourself
  • It is Ok to sit quietly in the moment…you are not being lazy!
  • Maintain that compassion for the self!
  • Meditating with others can be a very enriching experience
  • Vary your meditation practice by including a walking meditation

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Maintaining the momentum

Posted on May 22, 2013 | 2 comments

Have faith ...keep following the path.

Have faith …keep following the path.

One of the difficulties you can encounter when you commit to any significant change in your life is maintaining the momentum.  People often come to yoga because there has been an impetus for change in their life.  They have decided that they need to “become more flexible”, “learn to relax” or “combat stress”.  Whatever the reason for commencing yoga there is guaranteed to be some benefits that you never expected and some times when you feel that because of changes in your circumstances or health,  it is difficult to maintain.

How do you maintain that momentum?  Well the first thing to realise is that yoga is all about listening to your body.  In some instances your body may just need some rest.  There may be times when the most important part of your practice is simply doing a yoga nidra and some breathing practices.  At other times sitting quiet and still for meditation may seem impossible and what is really needed is some solid asana practice to ground yourself.

Listening to where you are at is the first part, having compassion for yourself is essential.

That is a little harder for most of us. Living in a world where we are supposed to “toughen up”, “be strong” and “keep on going” is not such a compassionate place to be. Compassion requires really opening the heart and listening ….listening to the birds, listening to the breeze, listening to the breath, listening to the feelings and often makes one feel vulnerable but vulnerability in itself is a beautiful and honest expression of self. It does not mean that you put up with everything that is thrown at you and devalue your worth but it means being true to who you really are…that wonderous inner spirit of self.

So if you are having trouble hanging in there ….STOP…listen and love. Be gentle with the practices, do only what feels right not what you think you ought to be doing or what you used to be able to do and you will soon find that yoga WILL bring you back to your equilibrium, BUT please be patient !!!

 

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