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



Let Go and Manifest Your Blessings

Let Go and Manifest Your Blessings

How many books have your read on manifesting your desires? And how many vision boards have you made? Did you ever wonder why the results weren't exactly what you thought they would be? It's not to say the books, articles, DVD's or vision boards aren't helpful but the problem is they are mostly man driven. What I mean by that is we become entangled with the thought of fulfilling that desire - what it looks like, feels like and how happy we will be to attain it. There is a tendency to rely more on the arm of man rather than the arm of God.

Letting Go:

In order to change the dynamic, it requires us to let go and let God. It is a profound phrase that urges us to trust in higher self - the divine source we all have access to. This is easier said than done and why so many who try to manifest desires in life fail. The key step is to let of the ego mind and embrace the soulful mind. 

There is a connection between the third chakra point (Manipura) and the crown chakra (Sahasrara). When these two points move in harmony there is a release - a letting go of trying to control everything and everyone. When we are able to allow the physical nature of our ego to transcend and know it is perfectly safe to do so, we capture divine guidance and power to allow all things to flow into our life with ease. This is where true manifesting lies. Sure, a vision board is all well and good but it shouldn't be the only focus that you rely upon. Combine it with trust in God- source and you have the combination to unlock your desires - of course if your desires are for your highest good and the good of others.

How To Open The Pathway:

There are a few ways to create a pathway of energy to letting go and letting in God source. Below are a few simple steps.

• Sit in a comfortable meditation position. Make sure you use a pillow or meditation cushion so you are in connection with the physical body.
• Begin to focus your energy on the breath and allow any thoughts or emotions to release through the pelvic floor right into the pillow and the earth.
• Bring your attention to the center of your body.
• Continue this pattern until you feel as those your body is lifting above you as if you can look down onto the earth itself.
• Just allow yourself to float in a space of pure light.
• Remain in this meditation as long as you like.

Chanting Meditation:

Another simple meditation is to chant the sound of the 3rd and 7th chakra repeatedly. The sounds are Ram (sounds like Rum) and Om respectively. Keep alternating those sounds mantras. Make sure you infuse the environment around you with the scent of lemon oil during the process.

For more information on the chakras be sure to visit my teacher's site: 

http://www.goyogaonline.com/7-chakras-mind-body-online-bodhi-yoga-chakra-training-with-syl-carson/

Namaste,

Mary Jane

www.fengshuiyoganj.com

Find Your Inner Sancuary This Holiday Season

 

Find Your Inner Sancuary This Holiday Season

 

 

 

 

Link your inner and outer landscape with the ancient practice of yoga and experience true bliss.

Since the dawn of time, man has sought to go beyond the self to reach a higher state of consciousness and inner harmony. One common thread to achieving this state of "oneness" is to go within by a process of disciplining the mind and body. Once the mind and body are aligned, the spirit naturally engages and all parts of the self are unified. This concept is at the very core of basic human desire; every human being wants to find happiness, a state that is completely reached only when we are "whole." This very quest is something that exists within each of us. Our goal then becomes what dwells within.

For many, meditation is a tough practice to engage in with discipline. The mind races with a resounding chatter that's enough to send us reeling out of control. Moving meditations such as yoga practice is an excellent way to begin to peel back the layers that embed the "true self" or our highest expression. It is at this level where enlightenment, bliss, harmony and peace exists. So how to we get there?

Yoga Practice

Yoga is an ancient science of health for the physical body and balance for the mind that provides a foundation to self knowledge. It is a distinctive and individual journey to unveiling the true self. In Sanskrit, yoga literally means "yoking" or union with mind and body. The meditative movements explore the stillness within motion, strength within ease, and wisdom within action. The combination of breath and movement uncovers the layers of the true self.

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.

The inner and outer landscape of the physical and emotional body are directly linked . By aligning these layers through the practice of moving meditations such as yoga, we begin to peel back and eradicate the painful parts of our life and embrace a higher vibration of living. When we connect with our true self life becomes easier and a certain sense of familiarity takes hold.

 

Blessings,

Mary Jane

www.fengshuiyoganj.com

 

The copyright of the article The Inner Sanctuary in Hatha Yogais owned by Mary Jane Kasliner. Permission to republish The Inner Sanctuary in print or online must be granted by the author in writing.

Throat in the Solar Plexus Chakra

 

Why shadow the truth beneath layers of the surface – the voice of the word is meant to be spoken and flourish like singing tulip heads unending between heaven – man and earth. The chalice is open to all truths that flow but narrows at the bottom if you withhold the word. There is no beginning or end to the strength found in ones truth. The aforementioned words and thoughts came to my conscious mind while meditating on the Mandala for this chakra microcosm.

 

Namaste,

Mary Jane

www.fengshuiyoganj.com

 

Gratitude

Gratitude

 

Thanksgiving says it all when it comes to gratitude. It is a time of year when friends and family gather to give thanks. Take some time this season to get quiet and move to the spirit within. Below are some beautiful quotes that can be used as a theme for daily meditation.


1. “At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” — Albert Schweitzer

2. “You say grace before meals. All right. But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” — G. K. Chesterton

3. “No duty is more urgent than that of returning thanks”. — Unknown

4. “Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” — Marcel Proust

5. “He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” — Epictetus

6. “You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach

7. “We can only be said to be alive in those moments when our hearts are conscious of our treasures.” — Thornton Wilder

8. “There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” — Albert Einstein

9. “Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” — William Arthur Ward


May you have joy around you always.

Namaste,
Mary Jane
www.fengshuiyoganj.com
www.njfengshuitraining.com