Surrender to Yin Yoga Poses

Surrender to Yin Yoga Poses

This is a perfect series of poses to help offset an overly active lifestyle. Allow yourself to melt into each pose by moving into it with an attitude of grace and the stillness of a meditative mind.

1. Butterfly Pose

Sit on a blanket or cushion. With your weight on the front edge of your sitting bones, bend your knees, press the soles of your feet together, and let your legs drop out like butterfly wings. Take your heels at least a foot away from your hips. With your hands on your ankles, bend forward from the hips to your appropriate edge, then relax your upper spine and let it round. Rest your head in the arches of the feet, on top of the stacked fists, or cupped in the hands while the elbows rest on the feet. If you can, stay for 3 to 5 minutes in all of the poses in this sequence. Inhale as you come up, then stretch your legs forward and lean back on your hands. Pause for a few moments in a neutral position after each pose.

2. Saddle Pose

Sit on your shins and lean back on your hands. (If this is already too much for your knees, skip this pose.) Lower yourself slowly onto your back, keeping your lower back in an exaggerated arch. If your quadriceps feel strained, rest your shoulders and head on top of a bolster or a folded blanket. Otherwise, come down onto your elbows or upper back, allowing your knees to spread apart if you need to. If there is too much pressure on your ankles, place a folded towel or blanket underneath them. To come up, place your hands where your elbows were. Engage your abdominal muscles and inhale as you lift yourself up.

3. Sphinx Pose

Lie on your belly with your legs outstretched. Place your elbows on the floor shoulder distance apart and about an inch or so ahead of the shoulder line. Place your hands straight forward or hold on to your elbows. Rest here without slumping into your shoulders or lifting them up. Let your belly and organs drape toward the floor as you relax your buttocks and legs. If your back feels sensitive, engage your outer buttocks and inner legs all or part of the time to lessen the strong sensations.

4. Seal Pose

This pose is similar to Sphinx but creates more of an arch in the lower back. Begin on your belly, propped up on your hands with your arms straight. Place your hands about 4 inches in front of the shoulders. Turn the hands out slightly, like seal flippers. Distribute your weight evenly across your hands to avoid stressing your wrists. If it’s tolerable, relax the muscles in the buttocks and legs. If not, contract them from time to time to relieve the intense sensations. Your ability to remain muscularly soft may take a few months of practice. Be patient, but do not endure sharp or electrical sensations. Stay for 3 to 5 minutes. On an exhalation, lower yourself down slowly. Remain still and breathe into the whole spine as you rest.

5. Child’s Pose

When it feels appropriate to move again, place your hands under your chest, and on an inhalation, lift your upper body away from the floor. As you exhale, bend your knees and draw your hips back toward your feet in Child’s Pose.

6. Half Dragonfly Pose

Sit on a blanket or cushion with your right leg outstretched and the sole of your left foot pressing into your inner right thigh. Move your left knee back a few inches. If the knee does not rest on the floor, place a cushion under it. As you exhale, bend your spine over your right leg, placing your hands on either side of it. Do both sides before moving on.

7. Dragonfly Pose

Bring your legs into a straddle, exhale, and bend forward from the hips. Place your hands on the floor in front of you, or rest on your elbows or on a support like a bolster or folded blanket. If it feels natural, come all the way down onto your belly. If your knees are unstable, back off the pose and engage the quadriceps from time to time. Attempt to hold this pose for 5 minutes or more.

8. Full Forward Bend

Gently bring your legs back together. Bend forward at the hips, curving your spine into a forward bend. If you have sciatica or if your hips tilt backward, eliminate this pose and lie on the floor with your legs up the wall.

9. Savasana (Corpse Pose)

Come into Corpse Pose with your palms facing up orwith your hands resting on your abdomen. Place the legs wider than the hips and relax your buttocks, legs, and feet. Invite ease in your mind and body, making this the most nourishing posture of all.

Namaste,
Mary Jane
www.fengshuiyoganj.com

Slow Down for the Holidays!

Slow Down for the Holidays

The holidays are here and for certain you are running around without a moment to spare. Here are a few things to counteract the rushing:

1. Slow down.

“For fast-acting relief, try slowing down.”
Lily Tomlin

First, slow down. So that means SLOW DOWN with everything you do. Yes, that includes texting, talking, walking and anything else you engage in. The easiest way to do that is to slow down the breath. Focus on breathing through the belly. That's right, let the belly initiate the breath. Ever see a child sleeping? They know how to breath correctly so take a lesson from them.

When you slow things down you are able to hone in on the present moment and do just one thing at a time. This allows your mind and body to relax. The ah moment!




2. Appreciate the little things instead of focusing on perfection.

“Nobody can be uncheered with a balloon.”
Winnie the Pooh

Daily happiness is to a large part about appreciating the small things. If you just allow
yourself to be happy when accomplishing a big goal or when everything lines up just
perfectly then you are making life harder than it needs to be.

Instead, focus on appreciating things that you may take for granted. Think about the roof over your head, food in your pantry, and clothes on your back. Take a moment to really absorb how lucky you are to have these things as most do not have even the basics in life.


3. Give a bit of joy to someone else.

“Since you get more joy out of giving joy to others, you should put a good deal of
thought into the happiness that you are able to give.”
Eleanor Roosevelt

This may sound like an empty cliché but it sure works. One of the best ways to
become happier is simply to make others happier.

When you make someone else happy you can sense, see, feel and hear it. And that
happy feeling flows back to you.

And since the Law of Reciprocity is strong there is another upside. People will feel
like giving back to you. Or like paying it forward to someone else.


Merry Christmas - Happy Holidays - Happy New Year!

Body Space Alignment~
www.fengshuiyoganj.com

Taking Care of YOU in the Flurry of the Holiday Season

In the flurry of the holiday season, waves of emotions may arise. Remember to breathe, let go and to meet all that arises with loving awareness. Easier said than done perhaps but here is a powerful concept to consider; Take One Minute for Yourself!

It is the self that we need to take care of because when we take good care of our "selves," we are healthier and happier and are more able to help other people.

How do you take care of you in one minute? Make a point several times a day to STOP and ask yourself this question: "Is there a way, right now, for me to take better care of myself? You have the answer within exactly how to nurture yourself but here are a few ideas to consider:

• Simplify your life
• Change your attitude
• Tap into the power of self observation through prayerful meditation
• Treat yourself as you would like others to treat you
  
  
• Encourage others to take better care of themselves
• Be loving
• Give yourself a daily hug

When every person in the world takes better care of themselves, everyone in the world will feel better taken care of and then we may finally begin to care more about each other.

Om Shanti!

www.fengshuiyoganj.com
www.njfengshuitraining.com

Channeling Cleaning Breathwork

Channeling Cleaning Breathwork

Practice alternate nostril breathing for 5 to 20 minutes each day before meditation to soothe the mind and calm the nervous system. This is a wonderful breath to engage in daily and makes a world of difference when it comes to experiencing peace in your day.

How to: For one cycle, fully cover your right nostril with your right thumb, and then gently inhale through your left nostril. Uncover your right nostril with your right ring finger. Exhale through your right nostril, then inhale through the right nostril. Uncover your left nostril and cover your right nostril with your right thumb, and then exhale through your left nostril. Repeat, letting your breath be gentle and rhythmic.

Seated Meditation: Practice this seated "So Hum" meditation for 5 to 20 minutes once or twice a day, in the morning or evening to anchor the mind's attention and invite self-inquiry.

How To: Sit in a comfortable position. Release hands to lap. Lengthen from tail bone to crown of your head.close your eyes and relax your facial muscles. Follow the breath. On the inhale, silently repeat So, and on the exhale, hum. Let the mind focus on the mantra. So hum means "I am that" - you are asking yourself, What am I; what is my true self? Upon completion release the mantra and take in a few breaths to feel the imprint of the experience.

Namaste,

Mary Jane

www.fengshuiyoganj.com

Mind & Spirit

Mind & Spirit

In this day in age it is essential to wind the mind down through meditation. No doubt it can be difficult to set aside time to sit on your meditation cushion but the reality is you will be more effective as you move through your day. Here are a few tips to follow to walk the path of daily meditation.

1. Develop your meditation posture. In order to relax in meditation it is important to sit comfortably. The traditional practice is the lotus posture (sitting with both legs crossed, the tops of the feet resting on opposite thighs). However, you may sit in any comfortable position to practice.

2. Meditate regularly - early morning is your best bet but go with what works best for you.

3. You can choose to meditate on any object if that is easier for you. A candle, clouds, the face of of your watch, pattern on a leaf. It really doesn't matter what the object is but rather the one pointed concentration on that object.

4. Use a mantra in your meditation. A mantra is a word  or sound that is repeated over and over again to provide a focus for the mind during meditation. Perhaps the best know mantra is "Om."

5. Take a leave of your senses by concentrating on the core of your self while remaining aware of your surroundings.

6. Learn from spiritual teachers, such as Buddha, Jesus or St. Augustine. Study their lives and teachings and follow their precepts in small but important ways.

7. Meet your angel. Close your eyes and simply call upon your guardians. Give them permission to be your daily guide - they know you and offer unconditional love and support. Whenever you feel lost or alone, simply tap in to their energy and they will be there to greet you.

This month make every effort to improve your meditation practice. Why not take it to new levels and see what happens!

Om Shanti,

Mary Jane

www.fengshuiyoganj.com

Dissolve Your Body in Meditation

Dissolve Your Body in Meditation

Follow these simple steps and dissolve you body in a visual meditation.

1. Lie comfortably on your back.

2. Connect to your breath.

3. Starting at the toes and working towards your head, image your body turning into liquid as you tense, then relax.

4. See each part of your body melting into a smooth flowing liquid.

5. Finish by relaxing the mind, concentrating deeply, then letting your thoughts dissolve and float away.

Om Shanti!

Mary Jane

www.fengshuiyoganj.com

Standing Half Moon Pose

Standing Half Moon Pose

Perform triangle pose to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.

Pose of the Week: Standing Half Moon

Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyper-extend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.

Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.

Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapula's firmly against the back torso, and lengthen the coccyx toward the raised heel.

Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

Namaste!

Mary Jane
www.fengshuiyoganj.com

Feng Shui & Yoga - Fire it Up!

Feng Shui & Yoga - Fire it Up!

 

Feng Shui Tips:

The fire element is very strong this month. It reaches its peak June 21st and then begins to wane. It is considered the strongest of the five elements in five phase theory and therefore should be used with care.

Fire represents our consciousness, our visions and goals. It is associated with the solar plexus or 3rd chakra known as manipura. It is this flame that illuminates our spirit awakening our natural gifts bestowed upon us by God. When we are able to captain the ego, it is revealed to us what our gifts are and how to share them with others.

Activation:

From a feng shui perspective it is best to work with the south portent of the home and property to elevate the fire element and catapult it into motion.

Colors:

Think fire hues - violet, reds, burgundy or wood colors such as green hues to fuel the flame. These can be used as accents in artwork, throws, pillows or painting of focal wall in south portent rooms.

Objects:

People, animals, sun, stars, pyramid or fire-pit are just some simple ways to infuse the element of fire in and around your environment.

Understanding the 5 Elements in Action:

A personal home study program designed by Mary Jane herself includes an in depth study on the 5 elements and the yin and yang phases of them. How to work with these elements in your environment, with foods, and the human body. See here home study feng shui programs here!

For her mini-series click here!

Build Fire with Yoga:

The summer solstice represents a time of year when the sun travels its longest path through the sky of the northern hemisphere, offering the most day light. Many yogis revere it as a powerful time to practice sun salutations known as Surya Namaskar in Sanskrit. This practice originated as a prayerful way to salute the outside sun for providing life to the planet, and your internal sun for providing consciousness.

108 has a significant meaning in many religions and cultures around the world. Traditionally, malas, or prayer beads come as a string of 108 beads. A mala is used for counting as you repeat a mantra- much like the Catholic rosary. Renowned mathematicians of Vedic culture viewed 108 as a number of wholeness of existence. This number also connects the Sun, Moon and Earth: the average distance of the sun and the moon and earth is 108 times their perspective diameters. According to yogic tradition, there are 108 sacred sites in India known as pithas. There are also 108 marma points or sacred places of the body - Hence we celebrate 108 sun salutes.

Join Mary Jane as she leads 108 Sun Salutation on thursday June 18th from 7-9pm at Pure Yoga NJ.

Click here for details!

Namaste,
Mary Jane Kasliner

Yoga Flow for Spring

Yoga Flow For Spring

This is the time of year we naturally look to cleanse our environment. Why not cleanse your body too! Here is a great detox yoga flow to get things moving internally. Make sure you are under the guidance of a qualified yoga instructor or have a daily practice before starting this detox routine.

• Start in a seated position and twist slowly to the right and then to the left - seated spinal twist.
• Move to several rounds of cat-cow and take a lions roar or Simhasa breath.
• Take several rounds of Sun salutations A and B variations.
• From Down dog hop into boat pose and work that core!
• Rock and roll on your spine and float up into twisting chair pose.
• Step back to warrior 1 and glide into pyramid pose.
• Take a sun salutation and move into twisting triangle and really release those toxins! Remember to repeat on the other side.
• Glide back down to the earth into seated forward fold and hold for several breaths to help with the digestive and elimination processes of the body.
• Relax back into bridge pose for 5 breaths and release back down to the earth one vertebrae at a time. Let the knees drop from one side to the other and let go of lumbar spine.
• Transition into wind relieving pose and then lengthen the legs towards the sky for legs up a wall. - water fall pose.
• Release to corpse pose for at lease 5 to 10 minutes.
• Drink plenty of fresh water to assist your body with the cleanse.

Happy Spring...Ommm!

Mary Jane

What Wisdom Are your Bringing from the Dark of Winter into the Light of Spring?

Spring is here and the energy is awakening all around us. We can release the darkness of winter and discover what lies ahead. Here are a few statements to reflect on to assist in the process. Write down whatever comes into your mind. Keep writing until the words become a force field of energy that takes you inward - a place where you can connect to natural self.


Reflections:

Who am I becoming?

What am I awakening in myself?

What do I consciously wish to unite at the Spring Equinox?

What do I wish to grow more of in my life?

What do I want to encourage, give my attention to, so that it has the best chance of manifestation? (What projects or plans am I giving birth to?).

How can I help the earth and those in need?

After you have written down your answers, go outdoors and spend some time with nature. Notice how everything moves into right place at right time. - from darkness to light.

Feel free to cleanse your environment and your body from stagnant qi that has built up over the past few months. Anything from a simple cleaning to repainting or rearranging your furnishing is perfect. Re-examine your diet and exercise regime and notice what needs tweaking. Enjoy the process and awaken source within self and your environment.

Namaste,

Mary jane

www.fengshuiyoganj.com

www.njfengshuitraining.com

Alternate Nostril Breathing

Alternate Nostril Breathing

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body. 

One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio. 

The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left. 

One Round of Anuloma Viloma (Alternate Nostril Breathing)

	Inhale through the left nostril, closing the right with the thumb, to the count of four.
	Hold the breath, closing both nostrils, to the count of sixteen.
	Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.
	Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
	Hold the breath, closing both nostrils, to the count of sixteen.
	Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.

Get Grounded and Plug In

Get Grounded and Plug In

 Japanese Gardens - Oregon

Get grounded and plug into you intuition with this simple meditation.

• Sit with your spine erect and body balanced. Become aware of your breath. Breathe in slowly through your nose and exhale through your mouth. Imagine all your worries and mind chatter releasing with each out breath.
• Imagine you have an hour-glass figure. Think of the top portion of your body open wide like a funnel, narrowed at the center for a strong and supportive core, and open at the bottom grounding you firmly into the earth.
• Visualize yourself as your favorite tree - perhaps a mighty oak. See your branches stretched out above, your roots stretch deeply into the ground, and your trunk straight and strong.
• Breathe into your branches imagining the warm sun filling you up. Take the breath right down through your trunk and breathe out strongly through your roots, deep into the ground.
• Now breathing from the earth and draw the breath back up through your roots, up through your trunk, and all the way into your branches - out into the fresh air and sun.
• Repeat this breath as many times as you like and plug into higher self.

Namaste,

Mary Jane

www.fengshuiyoganj.com

Peel Back the Koshas & Find Peace

Peeling Back the Koshas to Find Peace

 

 

The koshas are the many facets or layers of a human being. The ancient spiritual practice of Vedanta, uses the koshas to uncover the divine self. Practicing different yoga postures (asanas) helps to create a balance in each of the five layers (koshas) and leads to self knowledge. The layers work from the outer most level (Annamayakosha) to the inner most layer (Anandamyakosha) and represent different areas of the human body.

1. Annamayakosha - This layer represents the physical body and the five elements defined in Ayurvedic medicine (earth, water, fire, air, and space). Different yoga postures directly balance this level of the body.

 

2. Pranamyakosha - This is the energy body and includes the subtle energy vortexes or wheels known as the chakras and the Prana Vayus or main energy currents of the body. It is the breath, how we take it in and how well it nourishes the organ systems. When prana is blocked or stagnant, disease can occur. Yoga postures open up the energy body and restores balance.

 

3. Manomayakosha - This layer represents our emotional responses. It includes the fight or flight response, survival, reproduction, social roles and personality. This kosha relates to our psycho-emotional health. The Manomayakosha is easily thrown out of balance by stress and can result in physical and mental illness. Yoga practice is an excellent way to de-stress and relax the body and mind bringing this kosha back into alignment.

 

4. Vjnyanamayakosha - This layer corresponds to our wisdom, intuition and insight. Becoming a witness to how we live and doing away with patterns that are physically or emotionally destructive is necessary for the development of our higher self. Yoga postures help to calm the mind and is essential for the wisdom body.

 

5. Anandamayakosha - This is the true self or bliss body. The nature of this self is inner directness, stillness and contentment. This level is experienced momentarily but it gives us a clearer understanding of our true nature. All yoga practice is a catalyst for this level of awareness.

 

 

Namaste,

Mary Jane

www.fengshuiyoganj.com

 

Spring Meditations

Spring Meditation Questions:

Who am I becoming?

What am I awakening in myself?

What do I consciously wish to unite at the Spring Equinox?

What do I wish to grow more of in my life?

What do I want to encourage, give my attention to, so that it has the best chance of manifestation? (What projects or plans am I giving birth to?).

How can I help the earth and those in need?

Spring Cleansing Asanas:

Enjoy these poses to cleanse your body and mind this spring:

Wide legged forward fold: Not only a great pose for opening tight hamstrings, allowing your head to fall below your heart in Wide-Legged Forward Bend reverses the pull of gravity, encouraging circulation of blood throughout the body as well as fluid to your filtering lymph nodes. The folding motion also squeezes the belly, which moves things along for digestion.

Three-Legged Downward Dog

Holding your head below your heart and your leg lifted in the air in this variation of Down Dog encourages blood to circulate throughout the body, as well as move fluid to the lymph nodes. If your upper body is strong, this pose can also be very relaxing, which aids in mental detox as well, releasing stress, fear, and sadness.

Bound Headstand

Another pose where your heart is above your head, Headstand removes toxins in the circulatory and lymphatic systems. This is also a pose that's typically held 10 breaths or longer, and focusing on deep breaths clears out carbon dioxide from the lungs.

Happy Spring!

Mary Jane

www.fengshuiyoganj.com

 

 

My Journey Through The Chakras

My Journey Through The Chakras

The chakras are a doorway into divine source and knowing we are that source. We all have the key to chakra doors, it is just a matter of unlocking them and stepping through. When we walk through the door there is an unending path that takes on on a journey. Along the way we realize everything is a continuum – many microcosms to the greater macrocosm. We see this through the constant ebb and flow of energy since the dawn of time. The Taoist philosophy reveals out of the wuji, or the great void is born the tai chi – one yang bit and one yin bit. These two interdependent polarities drive the forces of the Universe (macrocosm) and the forces of the human body (microcosm). These interdependent forces follow the rules of binary math – whereby 1 representing yang or God source creates all things out of nothing (0) or yin.

The crown chakra is all knowing – all potential from heavenly father. It is the natural electricity from the stars that act as one half of the electromagnetic field that binds all atoms for life to ensue. It is the manifestation (Sheva) into being of the earthly realm (Root - Shakti). It is the material aspects – the yin force or Mother Earth. It is through the magnetism from Her spinning on a rotational axis (can be likened to the spine with rotating ida and pingala), that forms the other half of the electromagnetic field equation essential for life to exist. That which is above (Father – God Source – Yang ) is received below ( Mother – Matter – Yin). Mother is receptive to what is thrusted upon her. Likewise, She releases energy upwards back to Father source and the cosmos. One cannot exist without the other (Sheva and Shakti).

The root chakra is our physical body experience of our spiritual essence. It must learn how to become spirit again through the chakra journey. Innately we know the way and when we take the path all aligns - a child-like connection to divine source. We welcome the dance of life with open arms and connect with the movement of all things in the universe. We become one transforming our relations with self and others - the inner warrior shines brightly like the sun. Love streams out in all directions and we realize nothing is more powerful than love. We ask and we receive with grace - things simply manifest. We intuitively know our essence and the essence of all beings. This is the gift of God-source and a reawakening of coming home.

For more information on the chakras visit: http://www.goyogaonline.com/7-chakras-mind-body-online-bodhi-yoga-chakra-training-with-syl-carson/

 Namaste,

Mary Jane

www.fengshuiyoganj.com