Balancing the Chakras

Thanks to my friend Lori for this really interesting article on Balancing the Chakra's. These easy seven poses will bring you back into balance.

http://www.mindbodygreen.com/1-11865-7/7-yoga-poses-to-balance-your-chakras.html

YJ - Create a Life You Love

Thanks again to Yoga Journal for a practical and lovely article.

Reconnect with the source of your happiness.
By Nora Isaacs
retreat_HP
There are times when you know just what to do, and life seems to rise up and support you and your ideas. And then there are times when it is all a little murky, and you might feel a bit lost. Thankfully, you have your yoga practice to come to—a time to tap into a deep connection with yourself and remember who you really are and what is most important to you. Nothing could be better.
When you bring the spacious awareness you experience in your yoga practice to your whole life, you'll experience the kind of presence that will make you stop in your tracks, engage your senses, and find joy in daily life. But for most of us, accomplishing that is easier said than done. Often it requires a conscious effort to examine the status quo, push in new directions, and find fresh approaches to evoking that same sense of grounding, connection, and happiness we find on the mat.
Here, then, are 10 possibilities to help you get there. Put these ideas into practice one at a time, or try several at once. You might want to welcome one of them into your life as an offering to the New Year. Whatever approach you choose, here's to feeling more alive, more present, and more aware of what makes you happy.
1. Get Energized About Your Future
Your yoga practice helps you live in the present, but life in the world demands a certain amount of decision making and planning. What's your vision of where you want to go and how you'll get there? When you take a proactive approach, your dreams are more likely to become reality. Knowing what you want is, of course, the first step.
If you need help discovering your life's path, start by talking it out, says Nancy Wagaman, a life coach in San Diego. You can develop a goal list and create affirmations, she says. You can draw a picture of your future—even pray for guidance. "There are so many ways to energize the new vision you want for your life. The more you energize it, the more you draw that energy to that vision. And the universe tends to support you," she says.
Of course, your vision may change over time, but the important thing is that you're an active participant in your future.
How to: To find a life coach near you, visit findyourcoach.com.
2. Plug Into Your Spiritual Self
Reconnecting with your innermost self can open the doors to an entirely new and unpredictable path. At 33 years old, Susan Nicolas was a yoga teacher living in San Francisco and dating. But her singular focus on meeting a husband and starting a family was causing her heartache. On the advice of friends, she signed up for a vipassana retreat. During 10 days of silence and insightmeditation, she came face-to-face with her attachment to getting married and to the unfinished dynamics of past relationships. "Through a lot of struggle and occasional glimpses of true stillness, it seemed the obstacles in my life dissolved," she says. "I felt more in touch with my true self than I ever had."
Getting away from routine relationships and environments makes it easier to drop into stillness and examine the undercurrent of your life. Once you do, you can plug into a connection with your divine nature. On retreat, you can also practice accessing your true self so that you can call on it anytime in your life.
A month after her retreat, Nicolas unexpectedly reconnected with an old sweetheart who is now her husband of eight years. "The experience during those sometimes difficult 10 days was like removing a stopper in the mouth of my life," she says. "Everything simply flowed forth as it should."
How to: Check with a favorite teacher or retreat center for upcoming dates. Even a weekend away that includes meditation, yoga, rest, and silence can be enlightening if you set an intention to retreat.
3. Let Go of the Old
Writing, drawing, doing yoga—there are many pathways to bringing all that's inside of you out and into the world. For several years, Tiffanie Turner, an architect from San Francisco, felt creatively blocked. As an experiment, Turner began writing three pages in her journal each morning. After a few weeks, she noticed some dramatic changes in her life. "I drop off a lot of baggage in the morning and feel clear for the rest of the day," she says. Turner found that her anxiety levels decreased, too. "I write down things that worry me in the morning, or a horrible dream that would normally stay with me all day. And when I do, these things pretty much don't exist for me any more."
"Once you let go of thoughts that aren't truly serving you, you'll feel lighter, more creative," says Courtney Miller, a yoga teacher in Manhattan, who includes journaling in her yoga workshops. "It's as if you have more space inside for noticing what makes you happy."
How to: Dust off your journal, commit to a designated time frame each day, and stick to it. If writing isn't your thing, try drawing your thoughts and feelings.
4. Serve Others
If you haven't yet noticed, time spent trying to fulfill your desires usually isn't that fulfilling—even when you achieve or get something that you think you want. But when you turn your attention to the needs of others, you often feel a huge sense of satisfaction. Focusing on other people enables you to be engaged without having to figure out what's in it for you. And seva (selfless service) can be very empowering, showing you that your actions really do make a difference in the world.
How to: You can walk pups at the Humane Society, teach yoga at a community center, or bring your talents to an after-school tutoring program—the possibilities are endless. Many organizations ask for a six-month commitment, though, so it's important to find something you're passionate about and have time for. Log on to volunteermatch.org and type in your interests and Zip Code to find a perfect volunteer fit.
5. Honor Your Physical Self
You often hear about spacious awareness in the mind, but it can also be found in your sense of physical self—in the way you move externally, and then process things internally. That's why San Francisco chiropractor Colin Phipps does a seasonal cleanse about three times a year. He says that the cleanse cultivates awareness by giving him emotional clarity and providing a healthy ritual to follow. "It's a conscious effort to become much more attuned to my sense of self and where I am in the world," he says.
How to: Elson Haas, an integrative-medicine practitioner and author of The New Detox Diet, recommends a simple winter detox that anyone can follow: For three weeks this winter, base your three meals a day on soups, salads, fruits, and veggies. Drink lots of water and herbal teas, and stay warm. Omit sugar, alcohol, caffeine, wheat, and dairy—and don't eat between meals. When the seasons change throughout the year, carve out anywhere between 3 and 21 days to repeat some version of the detox. "When you move toward fruits, veggies, and water, you are moving toward things that are less congesting and moving along the pathway to health," says Haas. Find more detox tips at elsonhaas.com.
6. Be Daring
There's a lot to be said for having the discipline to stick with a specific style of yoga, getting to know it well, and working through resistance to aspects that you know you don't like. But exploring a new style of yoga can be revitalizing. Experimentation and play in your practice can teach you to be, err, more "flexible" in all of your life and more aware that there's always more to learn and explore.
Jay Maldonado, a 29-year-old director of a literacy program who lives in Brooklyn, says her long-term study of one style of yoga left her with a good understanding of alignment but not a lot of spiritual depth. So she pounded the Manhattan pavement looking for something that resonated. She found it at Laughing Lotus, a studio whose philosophy centers on joy and playfulness. "It opened the doors to my creativity and self-expression, and just really enjoying who I am," she says. "It allowed my yoga practice to become something that's not so regimented. Instead, it evolves every day."
Maldonado is also transgendered, and finding a new style helped her greatly during her transition. "As my practice became freer, everything else in my life freed up, and I made the changes I needed to honor myself as a transgendered being," she says. "When you delve into the scariness of something new, that's usually the shock that you need to awaken your spiritual practice and passion."
How to: Chant if you normally focus on alignment, or experiment with holding poses for minutes at a time if you're used to a more flowing practice. For other ideas, go toyogajournal.com/styleguide.
7. Soothe Your Mind
Meditation quiets a busy mind and cultivates a witness who can watch what's happening in your life with a bit of emotional distance. The benefits are enormous—many meditators say they have more clarity, experience less anxiety, and feel better physically. Most of all, the practice offers an experience of calm and contentment.
Are you willing to commit to meditating every day for 30 days? If so, you might find your whole life transformed. "An agitated mind squanders such an amazing amount of energy,"; says Richard Faulds, a senior meditation teacher at Kripalu Center in Stockbridge, Massachusetts. "If you can still the surface of the mind, you'll say 'Wow! This is who I really am!' You get a taste of something that's really quite profound. You will want to sustain it."
How to: Faulds recommends meditating on the breath for 20 minutes each day. To do this, follow his guidelines: Find a comfortable seated position. Bring yourself to the present moment by breathing, relaxing, feeling, watching, and allowing any thoughts, emotions, or physical sensations to come and go. Instead of reacting to those things, simply be aware of them. Deepen the breath. Watch the breath. Let go of all technique and come into effortless being. You can find another Kripalu Yoga guided meditation at yogajournal.com/kripalumed.
8. Notice Your Surroundings
When you're reassessing life, it's tempting to spend a lot of time focusing on yourself. But it can be transformative to connect with the world around you, to meet your neighbors, to enjoy the changing of the seasons, to take an interest in what's happening in your community. Simply being aware of your environs creates a sense of interconnectedness—and suddenly you can't not care about how your actions affect people and your environment.
One way to feel that connection is to make a commitment to eating seasonal and locally grown foods. "Once people become dedicated seasonal eaters, suddenly they become aware of things like water issues, ranchers' issues, and political issues in their community," says Deborah Madison, author of Local Flavors: Cooking and Eating from America's Farmers' Markets. Plus, these foods taste better, do less harm to the environment by reducing resources needed for shipping, and put you in touch with the cycles of nature.
How to: Eating seasonally and supporting farmers is as easy and delicious as visiting your local farmers' market or joining a Community Supported Agriculture (CSA) program—a fancy term for a farm that grows and delivers produce near your home. Visit the United States Department of Agriculture's website (ams.usda.gov) and click on your state to locate a local farmers' market, or check out localharvest.org/csa to find a CSA.
9. Create Community
Karen Habib had been plagued for years by a feeling of emptiness that she couldn't quite name. Habib, who lives in Manhattan and worked in corporate marketing at that time, craved meaning, community, and a place where she could feel grounded amid the hustle and bustle of New York. So when the opportunity arose for her to move into the Integral Yoga Institute in the West Village, she went for it.
When you live in close quarters with other people, they can certainly press your buttons. But when that happens, Habib thinks of a statement attributed to Integral Yoga founder, Swami Satchidananda: "The stones in a river start out rough, but with the current continually bumping and polishing them, they end up being beautiful." Since moving into the institute, Habib has gained clarity to pursue a life-long interest in interior design. She has also discovered a renewed sense of vitality, strength, and gratitude. With her yoga community, she now has a sacred center to come home to, daily yoga classes and workshops at her disposal, and a place to meet like-minded yogis she can relate to. "When I walk into the center, I breathe and sit to do Pranayama and think, 'God, am I lucky!'"
How to: While you may not choose to move into an ashram, you can find some kind of sangha(community) at your local studio or through a favorite teacher. Many studios offer immersion programs that meet weekly to discuss philosophy, practice asana, chant, and spark renewed vitality, strength, and gratitude for the practices. Or you can organize your own group by inviting friends, posting flyers that give information about the meetings, and hosting yoga meet-ups in your town (visit meetup.com to post events).
10. Make a Nature Date
It's easy to overlook the most obvious accessible antidote to stress, worry, and busyness: the outdoors. Sense the earth beneath your feet, watch birds soar, feel the wind on your face—these are all reminders that your troubles, and even your joys, need not be all consuming; you are part of something bigger.
Carol Tonelli, a Spanish interpreter living in San Francisco, heads to the ocean for a swim when she wants to reconnect. "There, I can surrender to the water, to the sun, to the flow of life," she says. Immersing herself in natural beauty, says Tonelli, allows her to release stress and to access a deep sense of serenity that carries her through tougher times.
How to: Whether you decide to head for the mountains, streams, or sea, take time out of your schedule to make a nature date once a week. When you're outdoors, allow your thoughts and concerns to float away like clouds. Stay present to the natural beauty that surrounds you; cultivate a sense of gratitude for the abundance that is right in front of your nose.

Yoga Diversity

There are so many styles of yoga being practiced today. I think it's great. Anything or place that brings someone to yoga is a good thing. The journey for the person is then to find what fits for them. It may be a very specific and dogmatic practice, or it may be more loose. 

I've flowed through all types of yoga finding different styles suited the differing needs of my mind and body. It's been a great ride so far, and I can't express the gratitude I have for this amazing and dynamic practice. As a teacher I definitely blend all of the styles I've practiced and add in some of my own creativity. It's not really a conscious thing though. The practice just seems to unfold with each day, almost as if I'm not really the one in charge. It's an amazing and very odd experience that feels almost like channeling. 

If you know me, you know that I'm a pretty grounded person, so the idea of channeling a practice sounds hokey, even to me. But I can't deny that there is something that works though me in such a natural and organic way that I don't feel like I can fully take credit for it. The presence of mind I have during a practice, whether teaching or on my own is so clear that it doesn't even feel like I'm thinking at times. Maybe it's just being in the mode. Anyway, it's awesome.

If you're wondering what practice is right for you, I came across this really fun diagram that might lead you to a practice. It's not comprehensive of all yoga styles, but it's fairly representative of most. It does seem like it could lead you to the right practice, but I might be concerned, and possibly not follow the advice, if it lead me to nude yoga…


Injury

Yes, I injured myself, and, yes, I did it doing yoga. I feel compelled to write about this process of injury and (hopefully) healing and what it brings up for me.

What I notice having an injury is all of the judgment I turn toward myself. Definitely I made a poor decision while teaching a class. I deliberately chose to continue moving into a very strong asana (bird of paradise) while I wasn't properly aligned. My back was stiff, so I pushed my hip out a bit to compensate for it, which put a significant amount pressure into my hip socket - obviously too much pressure. While rising up I felt a snap right at the joint. That was two months ago, and still the pain and ache persist, like there's a constant pressure inside the joint. 

The physical toll of an injury is obvious. It sucks, but the emotional toll is much more distressing. The self-judgment that comes up for me is harsh. I'm so stupid. I deserved this. What's wrong with me that this happened. There's this sense that, since I teach yoga, and I injured myself, I must be a bad teacher. I definitely project my judgment of myself onto others, assuming that others think I shouldn't be teaching, or I must be a bad teacher. And this internal abusing of myself can easily turn into disgust and self-loathing.

Then there's the sadness and self-pity. It’s easy to feel depressed when you can’t do what was so easy and so natural. Now it is kind-of scary. I wonder how long it will take before I can practice again? Is this permanent? Will I ever be able to practice fully again? Will I ever move into bird of paradise again?

I know that everything is part of the practice. Life is my practice, and I’m so aware that the challenges that I face on my mat are the same ones I face in life. The practice of presence and mindful attention during asana is the same practice of presence and mindful attention I bring to all of life’s challenges and experiences. It’s easy to know all of this in times of health and to encourage this in students who are struggling, but for me the real learning comes now, during an injury when I am the one who is limited.

So now I recognize that this injury is another facet of my practice, taking me to a place where I need to grow. Injury forces us to be in the moment and fully attentive to what’s going on in our bodies. We have to be mindful. It is a practice of learning to being with what is, and finding peace with that, of letting go of attachment and judgments. The practice becomes stillness and meditation, kirtan and gentle, sweet movement. The result of this mindful practice is allowing forgiveness and compassion to flow and emotional healing to occur.

So, I am learning to be loving and nurturing toward myself through this injury and to see myself as someone deserving of compassion and understanding. This is a time of letting go of that which doesn’t serve me.

Yoga is always an unraveling, and when we think we’re fully unraveled, something happens to show us where we need to let go.

In gratitude for the teacher that is my body.
Paula




Intentions

Often in yoga we set an intentions for ourselves, which give our practice a direction, a mindful focus, bringing a deeper meaning to the practice.

As a teacher, I suggest that students set an intention for the practice, perhaps something they would like to give or receive more of – love, patience, strength, etc. It’s not like setting a goal for us to reach, but rather a suggestion of an area that needs to shift.

Their source may be driven by our experience in the moment, how our day was, what’s going on in our relationship or the world or how we’re feeling about ourselves, or our current emotional state. When I set an intention for myself, I often just think “set an intention” and there it is. The intention seems to appear in my mind as such an obvious place to funnel the energy of my practice. There is a sense of knowing that this particular area could use some attention or acknowledgement.

Intentions can be passive or active. A passive intention is simply a suggestion that we make to ourselves, but it just floats around us without us directly working on it, like softening around a relationship, sending the energy toward another person or simply acknowledging something you’d like to give or receive.

An active intention would be one you deliberately recall throughout the practice that you’re working out for yourself. For example, if my active intention is patience, I would use each asana as an opportunity to practice patience, to move slowly and be patient with my body.

The intention of a practice can also be directed toward someone else. Often we do this when someone needs some extra love or strength, so it’s like dedicating the practice to that person. We do this for higher purposes too, like world peace, or community building.

Intentions are intended to shift our experience in subtle or overt ways. Either way, they are transformative and very personal. Whatever type of intention you choose for yourself has to resonate with you in the moment, but there are no expectations with intentions, simply a suggestion of a shift. It’s about being mindful in the moment and trusting that the shift will happen.

Thanks again Leo!

Thanks again to Leo Babauta and his zenhabits blog for his wisdom on what we need to do to stick with positive habits. I'm planning to post this one on the refrigerator.
1 - Have a powerful reason — when things get difficult, “because it sounds nice” or “to look good” aren’t going to cut it.
2 - Start tiny, with a simple but unbreakable promise to yourself to do one small thing every single day.
3 - Watch your urges, and learn not to act on childish whims.
4 - Listen to your self-rationalizations, and don’t believe their lying ways.
5 - Enjoy the habit, or you won’t stay with it longer than a week’s worth of sunrises.

Why Practice Yoga

I was honored to do the pranayama portion of my teacher training with Richard Rosen. This brief article from Yoga Journal that he wrote really speaks to both the simple and complex reasons we practice yoga and keep coming back for more. Thank you Richard.

Have you ever asked yourself why you're really practicing yoga?
By Richard Rosen
WhyDoWePractice
Most beginning students will tell you they got into yoga to alleviate back pain, relieve stress, or become more flexible—fairly simple responses. I started my own practice after reading that yoga asanas are the best form of exercise ever devised; that belief kept me going for several years.
But the reasons you practice might not be as straightforward as they seem. It's entirely possible that after closely examining your innermost motives, you'll find nothing more than a hankering for looser hamstrings—but don't bet on it. Yoga is full of surprising twists and turns.

It's no secret that we often do things for reasons we're totally unaware of; sometimes our unconscious motives become clear only after a good deal of self-reflection. So it's important to realize that questioning the intent of our practice inevitably leads us to inquire about the meaning of our life as well. We could just as pertinently ask: Why am I really alive?

At the outset, it's natural to assume that our practice and our life are totally separate, that we practice for an hour or so a day and then forget about it. But after a while, the two inevitably begin to merge. As Sri Aurobindo, the great 20th-century Indian sage and progenitor of Integral Yoga, reminds us, "All life is yoga."

In Aurobindo's view, yoga is threaded through the warp and weft of our very existence, and in effect it chooses us. We practice yoga because we really don't have any other choice. Of course, we do decide what form our practice takes—we can go off and live alone in a cave and meditate, or we can stay at home, raise a family, and root for the Yankees. Performed with the proper attitude, each of our everyday actions can be an asana, each breath a pranayama, each thought (or space between two successive thoughts) a seed for meditation.

We may have been gifted with the life-enhancing tool of yoga, but for what reason? The clue is in the Sanskrit word yoga itself, which as you no doubt have heard means "union." For our purposes, though, it might be better to define it as "wholeness," a word etymologically related to both healthyand holy. So why do we really practice yoga? Because life wants us to be whole in the widest and truest sense of the word.