Phew! Was anyone else feeling tight after sitting and snow shoveling all weekend? I know I was. The key word here is "was." First thing this morning I headed out for a hot yoga class, and yes with my Jeep stuck in low gear - 4 wheel drive. I couldn't go any faster than 25 MPH, but maybe that was a good thing. With over 35 yogis in class, there was a lot of moans and groans. Apparently we all were feeling a bit stiff from sitting around during the massive snow storm that swept most of the east coast. Focus in class today was all about forward folds. Ah, did that feel great. Not to worry, if you were not able to make it to a yoga class you can certainly do forward folds anywhere - including at your desk. If your standing, take a micro-bend in your knees and hinge from your hips leading with your chest and bend forward. Take several breaths and slowly rise back up. If you're sitting you can do the same thing by simply bringing your chest towards your thighs. Forward bends are so relaxing and yet invigorating. Take five and bend forward.
Ever feel like you're just having too many conversations with yourself? Well, join the human club. "Monkey Mind" is the norm but "Pie in the Sky" Yogini has some advice. Pull up a seat (no pun intended) and see hoe you can tame that monkey.
Meditation - Where to begin:
The best way to begin meditating it to commit to a few minutes a day, preferable in the morning, to sit and just be silent. Your mind will begin to race but just try to acknowledge the thoughts that float in and allow them to pass. It’s helpful to use your breath to move pass these active thoughts. The louder the breath the better, as the sound becomes a mantra for your focus.
Comfort:
Make sure you do whatever it takes to be comfortable in your meditation.An erect spine and open chest is best for effective meditation. However, this is easier said than done.It’s not easy to sit in an erect position without some part of your body beginning to speak up.Following these simple tips on staying comfortable will go a long way for your meditation practice.
1.Use props to support your hips, low back, knees or whatever area you need assistance with.
2.Make sure your hips are at least 3 inches higher than your knees.
3.Sit in a chair if the floor is too difficult.
4.Prop your back against a wall to maintain posture.
The important thing here is to do what it takes to be comfortable so your focus is on the breath and meditation rather than an uncomfortable hip, back or knee.Whatever prop you choose just stick to a routine so you develop a habit for a meditation practice.
Simple Mantra:
Sometimes something as simple as the sound mantra for the breath or "So Hum" can be a very effective meditation technique. Simply repeat the sound of "So" on your inhalation and the sound of "Hum" on your exhalation. Repeat the cycle breath mantra for several minutes to quiet the mind and ease your focus inward.
I suggest using this simple technique to get the meditation process moving forward. Once you have developed a routine there are many other meditation techniques you can delve into. Let's save those for another afternoon with "Pie in the Sky" Yogini.
Meet "Pie in the Sky" Yogini - a brain child illustrative concept by Ann Curch Gagliano with the voice of Yogini, Mary Jane Kasliner.
"Pie in the Sky" Yogini represents the inner warrior in all of us - that inner knowing to go for it no matter what. Each day she talks about how to reach for that proverbial "Pie in the Sky" whether it is a new yoga pose, an old comfortable one, or simply how to tap into your POWER.
Today, she would like to share her secret to approaching any yoga pose, or for that matter, approaching just about anything in life.
1. Open to grace. Let go of all that "stuff" in your mind.
2. Breathe! Well, that speaks for itself.
3. Lead with your heart. It's amazing how much taller you will feel and look.
4. Smile both inwardly and outwardly.
5. Combine energetic muscular activity with its complementary counterpart - organic energy. In other words, hug in and release out.
6. Be in a state of gratitude no matter where you are in a pose or in life.
7. Accept where you are as it is exactly where you are meant to be.
This is a pose that can challenge any yogi. However, it is an exhilarating pose to let the body land. Hanumanasana requires flexibility in both the front and back legs. The front leg is about hamstring ease, while the back leg requires openness in the hip flexors. when you find balance between both legs you find balance in the pose.
You can easily support yourself with blocks to ease into the pose - let time be your friend for this pose. Always hug the inner thighs for this pose and press your legs into the floor to help your lift the pelvis and engage the hamstrings. It's a good idea to get the hips and hamstrings working in your practice before attempting this pose. Here are a few poses to sequence before attempting this pose:
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.
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
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
Tuesday, December 1, 2015
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
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.
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!
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.
