Northern Colorado Spring Class Schedules Inside!
The First Klesha:
Avidya
At Home Practice
Ashtanga Yoga Yoga during
Oncology Seeing the
Divine Published by Local Yoga Junkies
Complimentary
Spring 2011 Volume 2, Issue # 2
Editor’s Note
“But you and I, we’ve been through that, and this is not our fate, so let us not talk falsely now, the hour is getting late!” ~Bob Dylan - All Along The Watch Tower
I wanted to sit down here, write a nice piece of spring poetry, and tell you about all of the great works from our amazing contributing writers. And, though it is true that this issue is full of great works by great people, I feel compelled to give expression to other feelings that I am having. My empathy and sentience are engulfing me in feelings of intense concern and urgency for the condition of our humanity. So, I ask that you please forgive me for introducing this edition on a somber note, but sometimes you have to say what you have to say, and sometimes solemnity is most appropriate, even in the jubilance of spring.
I would like to say that I knew of a solution to the world’s ills, and could give you precise direction, but I do not, and I cannot. What I do know is that we need to stand down the demons of indolence and apathy and get involved to defend our humanity and souls. We need to engage in collective shadow confrontation. We need to, every one of us, turn on that light and face the negative - personally and collectively. We need to re-connect to our power to say, “NO!, I will not tolerate that for myself and especially not for someone else”, and then follow through with it. Part of that is growing up and learning to think for ourselves. The other part of that is to add a street-smart component to our enlightenment. We are being conned into giving up our souls in exchange for pretty lights, social standing, careers, bobble headed widgets, pseudo facebook identities, fake friend tallies, even faker relationships, fake revolutions, and real jelly-fish genes in our apples! It is no wonder why the world is the way it is; we are being hustled, repetitively and pathetically, in the Three-Card Monte. We must wise up!
There is an enormous amount of turmoil, struggle, and pain in the world. There is no need to recap it, for I am rather sure that you are aware of it yourself. What can be done, or should be done, to help? What if your life is in the throes of upheaval and it is all you can do just to survive another day? Is it wise to engage in collective Karma if it means we will become players and contributors to the drama? Should we take to the streets in support of the indignant uprisings happening worldwide? Surely, the struggle of any people anywhere is the struggle of all people everywhere.
If we cannot wake up to the technologically executed hypnocratic enslavement of humankind and stop it, we will be reduced to mandroids that do not have souls left to refine and enlighten. Today is the day. I will stand in defense of you, and I will call it my spirituality; will you stand in defense of me? Namaste…
So, what is to be done? The Taoist would emphatically say, “Nothing is to be done.” The Yogi might say, “To affect change in the world at large, one must first change their own world.” A Christian might say, “Evil is intrinsic to the earth life and only God can grant man salvation, so we must wait for God to sort it all out.” None of these is “wrong” or “right”, and there are hidden gems of wisdom in each approach. However, there is also something else implied in these; that we must endure suffering, especially socially imposed suffering, simply because we exist. Some Buddhists might try to correct this to say, “It is not that we exist, it is only that we exist with desire.” Again, there is wisdom in this, but it does not help us to have strength to bond together as humans and resist the transgressions of tyranny. None of these is inspiring us to stand up and say “NO!”
As always, there is great variety of content among these pages. I would like to bring special attention to a new series of articles being written by Kim Schwartz - The Kleshas. We are honored to have his contribution to our humble collection of musings, so please have a read of his thought provoking piece, Klesha Avidya. I would also like to apologize to readers of the Mystical Life Series because I have been extraordinarily busy with work and did not have the time to write this season’s editorial. The Mystical Life series will be back for the summer issue. Please enjoy this collection of thoughts and explorations of the vast spiritual science that yoga is, and, please get out there and support the local yoga scene. May all of your sittings be still and any chitta chatter be dissolved.
This is our world, and we are allowing an insignificant number of pinned striped warmongering, debt-selling enslavers to rule and oppress it. It is unacceptable and our tolerance of it is the furthest thing from spirituality or enlightenment. There is nothing more spiritual than banding together as free beings to resist the forces of de-humanization in defense of the human soul. If you won’t stand in defense of your brothers and sisters, who will stand in defense of you?
Blessings, The Yoga Connection
The most powerful evil at work today is apathy. We cannot claim ignorance in the age of the internet. Our civilizations and quality of life crumble because, “It’s not my problem”, and “what can I do about it?” The marquee of our demise is headlined with these mantras. The problems of this world are our own creations and we are responsible for solving them.
The Yoga Connection is a quarterly publication. The information provided in this publication is intended for personal, non-commercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity.
True enlightened awareness does not discriminate based on learned biases. It does not hide behind excuses. It does not ignore a thought because it may reveal a negative reality. It does not ignore the plight of others in favor of labeling its apathetic indolence as its signifier of spiritual accomplishment or, even worse, the proof of God’s approval. It does not shun the responsibility to act in the face of the negative. When the light is turned on in the closet, only to reveal the hiding demons, it does no good to blame the light bulb, and turning it off again only increases their magnitude. Standing and facing the demons is the only wise course, and it is the path of enlightenment. As Carl Jung said, “There is no coming to consciousness without pain.” THE YOGA CONNECTION MAGAZINE
For advertising and editorial information, contact: Kate Stephens or Gary Pritchard Phone: (970) 214-6921 E-mail: yogaconnect23@gmail.com Printed on Recycle Paper
4
SPRING 2011
Contents Features Doga with Daisy
The Klesha Avidya
Join Taylor Isaacson as she introduces us to Doga, yoga for dogs ........................ pg 8
Kim Schwartz introduces the first of the five perceptual obstructions, Avidya ..... pg 18
Escaping the Prison of Depression
Springtime ... Kathleen Jones welcomes the spring through poetry ................................ pg 9
Ena Burrud explores using Yoga Therapy to treat depression .................. pg 27
Yoga during Oncology
Seeing the Divine
Jennifer Hollstrom shares how yoga helped her fight cancer ........................ pg 30
Sarada Erickson invites us to explore our inner divinity ........................ pg 10
Garden Repose
Beginner’s Mind
Alexa Johnson shares five poses to keep you strong, centered, and active in the garden ............................ pg 12
Jessie Tierney invites you to start fresh with each practice ......................... pg 33
Lessons from the Mat
A Trip Outside of Yourself
Flex your mind, as well as your body, with Maureen Geraghty ...... pg 14
Adriane Ehmann visits herself in a foreign land ................................. pg 34
Are You Breathing Properly?
Embracing Change
Connect to the breath with Christi Sullivan ........................................ pg 17
Alan Starner challenges us to face the unknown ........................... pg 44
ISSUE # 6
5
THE YOGA CONNECTION MAGAZINE
Contents Departments Chris’ Culinary Corner
What’s Your Style
Great recipes from a local culinary craftsman ....................................... pg 7
Descriptions of many of the class styles available in the community ............................... pg 36
Health & WellBeing Directory.................. pg 39
Meditation Marianne Monteleone leads us though a Kundalini meditation for a clear heart ........................... pg 16
Spring Cleaning for your Body
Northern Colorado Yoga Class Schedules Spring 2011......................... pg 40
Niight Wind “keeps it simple” using Ayurveda.............. pg 20
Spring Workshops 2011........................ pg 43
Sanskrit Corner Learn about Brahmavihara The Four Attitudes............... pg 21
At Home Practice
Once Upon a Yogi Time
Kathryn Visser leads us through an Ashtanga Yoga Practice ........ pg 22
The re-telling of the ancient yogi
THE YOGA CONNECTION MAGAZINE
stories through the ages ............ pg 46
6
SPRING 2011
Chris’ Culinary Corner A
s Spring approaches, the weather is warming and moistening, thus providing our bodies and minds with a much kinder and lighter environment. Look for ways to incorporate fresh produce into your diet and natural cleansing foods, such as fresh ginger or greens. Cooking for friends and family can help rekindle some of those friendships that seem to get lost in the colder, winter months. Now is also the time to start planning your garden and perhaps establishing a neighborhood farm share. Don’t forget to take time and notice the life force that is springing up from the earth all around you.
Sweet Potato and Fennel Tostada’s What You’ll Need...
What To Do...
2 Cans Pinto Beans 1/2 Cup Chopped Onion 1 Tbsp Chipotle Chili 1 Tbsp Dried Oregano 2-4 Fresh Garlic Cloves 1/4 Tsp Sea Salt 1 Sweet Potato Medium, Diced 1 Large Fennel Bulb, Cut into 1/4 Inch Strips 1/4 Cup Onion 1 Tbsp Fresh Garlic, Chopped 1 Cup Sliced Mushrooms 1/4 Cup Red Pepper, Small Diced 1/4 Cup Poblano, Small Diced 1 Small Jalapeno, Brunoise 1 Zucchini, Quartered and Sliced 1 Large Tomato, Chopped Juice of One lime 1 Tbsp Whole Coriander Seed,Toasted and Crushed Salt and Pepper Cinnamon Cayenne Cumin Fresh Cilantro Chopped Romaine Lettuce Corn tortillas. I prefer sprouted corn tortillas. Shredded cheese and greek yogurt (optional)
•
Add first 6 ingredients to food processor and blend thoroughly, Set aside.
•
Brown sweet potato in saute pan until crispy and brown on outside, not burnt, and soft on the inside. Lightly sprinkle with cumin, cayenne and cinnamon. Set aside.
•
Caramelize fennel in saute pan, set aside.
•
Turn on oven to 400 degrees and toast tortillas until crispy and lightly browned on edges.
•
Heat bean mixture on stove.
•
Saute remaining onion and garlic until soft. Add mushrooms, red pepper, poblano, jalapeno, and cook until mushrooms are tender.
•
Add zucchini, fennel, and sweet potato. Cook until zucchini is tender.
•
Add tomato, lime juice, and coriander. Mix thoroughly. Season with salt and pepper.
•
Spread bean mixture on tortilla. Add cheese if you like.
•
Next add shredded lettuce and then the veggie mixture.
•
Top with fresh cilantro and enjoy.
•
I like to drizzle white truffle oil on top of everything.
Ginger Scallion Sauce What You’ll Need...
What To Do...
1 Bunch of Scallions chopped
•
Mix first 5 ingredients together in medium bowl.
1.5 Tbsp Fresh Ginger, finely zested and minced (use a microplane if you have one)
•
Add honey or agave to balance out the saltiness.
•
You can add more oil or soy sauce as well, but make sure to balance it out with the honey or agave.
•
This sauce goes well over rice noodles or rice. Feel free to add any veggies or protein as well. Get creative!
•
My favorite is to add over rice and steamed broccoli, then add a fried egg on the top.
•
This recipe is hard to mess up. If it gets too sweet, add more soy sauce and if it gets too salty, add more agave or honey.
1/4 Cup Sesame Oil 1 Tbsp Light Soy Sauce 1 Tsp Fresh Minced Ginger Honey or Agave Nectar
7
Doga with Daisy by Taylor Isaacson order around a 75-pound dog, so I followed her lead instead. With as much energy as she had, it didn’t take long for Daisy to calm down. She curled up on the mat, closed her eyes, and indulged in a nap. Daisy’s blonde hair and my sticky rubber mat proved to be a bad mix, but it was nothing a lint roller couldn’t take care of. Dogis (dog yogis) radiate boundless energy and contentedness. Some of the signs of happiness are subtle, like Daisy’s sigh of satisfaction when she lies in a patch of warm sunshine. Other signs are impossible to miss - Daisy jumping and twirling before she eats or chasing her tail in circles. Anyone who has spent time around dogs knows that they’re masters of happily living in the moment. Conversely, I have a tendency to project my happiness on outside circumstances. When this semester of school is over, I’ll be happy. When I buy a new yoga outfit from Lululemon, I’ll be happy. When my dreadlocks grow to a certain length, surely I’ll be happy then! Who am I kidding? It’s nothing more than fleeting happiness. The life expectancy of Labrador Retrievers is 10 to 12 years. If the human life expectancy were only 12 years, how would we live our lives differently? If you’re anything like me, a good starting point is to stop worrying about what our asanas look like and start focusing on what they feel like. Since I’ve practiced yoga for several years now, my ego tells me that my body and postures should look a certain way. And when I don’t meet my ego’s expectations, I have one more thing to beat myself up over. I’m convinced that dogs live their lives ego-less. Sometimes it takes a furry, four-legged companion to remind us that we all possess a non-judgmental, compassionate, and joyful nature, just like Buddha himself.
I
recently read a fun fact on the back of a Rice Dream carton: In Japan, rice grains are called “little buddhas” to encourage the children to eat rice. I can’t help but think of how fitting the name is for my yellow Lab, Daisy. The first thing Daisy does when she wakes up in the morning is stretch. Pressing her front paws into the floor and stretching her head and chest forward, she lifts her hips and tail toward the ceiling. Daisy has been taught to sit, shake, and roll over, but she was never taught how to do “Downward-Facing Dog.” She does it instinctively because it feels good. Dogs are natural yogis. Dogs are “little buddhas.” Doga (yoga for dogs) is a way to practice yoga with your furry companion. It’s a combination of meditation, massage, and stretching. Some of the poses can be done partner-style. If your dog is Miniature Dachshund-sized, you can hold her to your chest or balance her on your thigh while you lunge into a warrior position. If your dog is bigger like Daisy, there are poses in which you make adjustments to her, such as lifting her paw for Triangle. Doga is a win-win situation. While your dog will love the attention, you’ll be soothed and relaxed from the physical touch of playing with her. What’s more, the weight of judgment and perfection lifts as your dog’s unconditional affection teaches you simply to be.
On a side note, you and your beloved dog can practice Downward Facing Dog in the comfort of your own home or in a class with other like-minded friends. I learned about doga from the book, Doga: Yoga for Dogs. It gives step-by-step instructions on doga postures and pictures of dogis demonstrating the postures. Brenda Bryan, creator of Barking Buddha Doga, offers doga classes in Seattle, Washington. She also offers a training program for yoga and dog lovers to become Certified Barking Buddha Doga Teachers. Since doga is becoming more popular, there might be classes held locally. Doga is a treat for both you and your “little buddha!”
As soon as I got my yoga mat out, Daisy stood on top of it with an inquisitive playfulness. Tail wagging and body wiggling, Daisy’s rambunctious energy matched the energy level in a kid’s yoga class. She did just the opposite of what I wanted her to do. Rather than standing on all fours in Mountain Pose, Daisy sat down. When I wanted her to roll on her back like a boat, Daisy wanted to lie on her side. There was no use in trying to THE YOGA CONNECTION MAGAZINE
Taylor Isaacson is a yoga instructor, nanny, and writer. She loves practicing yoga before the sun rises, looking at the world map, dreaming of traveling, and playing in the mountains. On her journey, she has learned that living authentically is the only way to live and that selflove is the loveliest feeling.
8
SPRING 2011
The Earth warmed by the Sun’s kiss, the seed awakened, gathering strength, taking root, pressing into the dark depths Seeds of courage and hope, kindness and joy, silently knowing, stirring, seeking, finding Felt deep within the underground of the body Sun soaking into skin and bone and soul Gathering inspiration, seeds of courage and love rooting and rising, breath by sweet fragrant breath, dark twisted branches graced with luminous pearls of hope at once being and becoming, Arriving in each moment.
Forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ~Kahlil Gibran
Kathleen Jones teaches Anjali Yoga and offers workshops & private coaching through Embody Change Coaching www.embodychangecoaching.com
Embody Change LIFESTYLE COACHING
Supporting Self-Discovery Connecting Body, Mind and Heart Eliciting Change from Within www.embodychangecoaching.com 970.218.8878 embodychange@yahoo.com
9
SEEING THE DIVINE BY SARADA ERICKSON every ounce of effort to keep going. This is when we may become distracted from our practice or just stop doing it. It is a time we may benefit more from relying on the company of our trekking partners to keep us moving. Then we emerge to the beauty of a new vista. We can see more than ever before and have gratitude for the splendor of the world we live in. But, the path ahead continues, and so we return to the pilgrimage. Some sections are gentle rolling hills, or open grassy fields. There are narrow passages and icy slopes. There are times when it seems much easier to give up or to become distracted by another mission. Occasionally, we may fall down. We may even think we have reached the top, but upon continuing, see it was a false peak. There is always more to discover as we explore the path ahead. The paths of different spiritual traditions each have a unique feel. Various terminologies are used to describe the experience of walking each path. Some paths emphasize detachment or sacrifice or devotion. Some paths require the entirety of our lives energy, such as being a full time monk, priest or Swami. Some paths intertwine spirituality with having a family, career, and material possessions. As long as a person has a sincere desire for the Truth, the path will reveal itself as steps are taken. According to the yogic perspective, regardless of the exact path we are on, each of us will eventually reach the highest peak. Yoga calls this “Enlightenment.” Buddhism uses the word “Nirvana.” Christianity says we reach the “Kingdom of Heaven.” In several Eastern belief systems, there is a tradition of receiving Darshan or “auspicious viewing.” This can mean being in the presence of a great being, temple, or sacred object. Many people will travel great distances to visit a Holy Land or to see a Spiritual Master. A place that has been used for spiritual purposes accumulates refined spiritual energy over time. Being physically immersed within this energy can make it easier to internally immerse ourselves in the same energy. Likewise, being in the presence of a Spiritual Master surrounds us with their level of conscious attainment. A teacher of this caliber looks straight to the heart of each person and sees the Divine radiating within. This spark of vision lets the seeker more easily experience the powerful divinity inside themselves. However, if a person’s vision is occluded they may not recognize being surrounded by a sacred place or person. As the Guru Gita says, “just as blind cannot see the sunrise.”
I
n the yogic tradition, all beings everywhere are considered to be “Conscious Energy.” Divinity is within each and every one of us equally. Everyone is absolutely capable of fully realizing this Divinity. In essence, the purpose of yogic practices is to clear our vision in order to experience our own Divinity. It is only a clouded vision that prevents us from truly seeing. Our accumulated experiences, tensions, opinions, likes, and dislikes create a particular lens that changes how we see everything. It is like looking through a window that has accumulated many, many years of dirt and dust. We may not even be able to see past our own nose. Meditation, pranayama, asana, chanting, and other yogic practices are designed to slowly clean away layer after layer of accumulated grime. We begin to see further into the truth of who we are.
So, how do we open our eyes to see Divinity? It takes spiritual practice and dedication over time. We cannot climb to the top of a mountain without effort and the desire to reach the peak. Some good companionship can make it more enjoyable. Being part of a spiritual community is invaluable. Having some good gear may also make it a little easier. Good gear stands the test of time and use. There are many meditation techniques that have been taught for thousands of years for the purpose of gaining spiritual understanding. The “Ham Sah” mantra is considered to have originated in the Upanishads, ancient philosophical texts. This mantra is said to be inherent in the breath of every person. It gives light to the understanding that divinity is within everyone.
As we continue along the path of yoga, the view changes over time. It reminds me of climbing an incredible mountain. At the base of a mountain, we often cannot see where the very top actually is. We often begin walking the path with a certain amount of excitement and anticipation. After a short while, we may be rewarded with a beautiful view of the valley or far-off peaks. This is like a glimpse of the state of truth and love that exists inside. We continue along the path and come to a really steep area. It takes THE YOGA CONNECTION MAGAZINE
10
SPRING 2011
‘Ham Sah’ aka ‘So Ham’ The technique Sit comfortably on a cushion or chair with a tall spine and relaxed shoulders Begin to focus on your natural breath flow Allow your breath to rise and fall effortlessly Let go of all distraction and listen to your breath Let the breath remain natural, without changing it any way Silently repeat Ham (pronounced like hum) with your inhalation Silently repeat Sah (pronounced like saw) for the length of your exhalation Hear the mantra arise within your breath, rather than your mind
The meaning Ham Sah translates to ‘I am That’ ‘That’ refers to Universal Consciousness that pervades all
The effect Ham Sah is grounding and helps us center in the moment With practice it becomes more expansive We may notice the natural pause in between the breaths. This can become a doorway into deeper experiences. Ultimately the Truth of the mantra is realized. We understand our Divine nature and see it within all beings.
The Divinity inside manifests as the world we live in. Everything is Consciousness. A verse in the Guru Gita says, “Just as one’s form is seen in a mirror as a crystal clear image, so also the Self is seen clearly as the wonder of bliss. Thus it is said, So Ham, I am That.”
can he be anywhere else?” In that moment, Uddhava realized the Gopis had attained the state of complete unity-awareness. In their husbands they saw Krishna, in their children they saw Krishna, and in their animals, they saw Krishna. They had not lost their power of reasoning. They had complete understanding and saw God in everything equally. The Gopis were so consumed with their love of God; they did not differentiate between anything.
This is a story paraphrased from a book by Swami Muktananda. The Gopis were great devotees of Lord Krishna and they loved him dearly. Krishna lived amoung the Gopis for a time but eventually had to leave them to continue teaching his students in other areas. Uddhava was a great disciple of Krishna and had mastered all branches of knowledge. Krishna recognized this, but also saw that Uddhava was full of ego surrounding his attainment and his heart was dry. Krishna said to him, “The Gopis love me very much and I am afraid they must miss me. Please go to them and give them news of me. Teach them your knowledge of yoga and meditation. Bring peace to their hearts.” Uddhava’s ego swelled at this request and he left immediately to instruct the Gopis. Upon arriving in the town, he thought the Gopis had gone mad. They wandered here and there saying, “Is Krishna.” While gathering food they spoke to the food and said, “Hai Krishna.” They embraced the trees saying “Hai Krishna.” When greeting each other, they did not use their own names, but instead hugged and said “Hai Krishna.” Uddhava looked upon this and decided he had a lot to teach the Gopis. He said, “Gopis gather around and I will teach you of Krishna. He has sent me here to help you in his absence.” The Gopis replied, “Krishna is not absent, he is everywhere! He is everything! How
ISSUE # 6
Love is an amazing window to see through. All things then appear as love. This is the pinnacle of the highest mountain and we can climb with awareness and sincere dedication. At any moment a new vista may reveal itself!
Namaste: The Divine in me sees and honors the Divine in you. Sarada Erickson began practicing yoga in 1997 and was nationally certified for yoga instruction through the Shambava School of Yoga. She has assisted many yoga teacher trainings in the Shambava School and began leading trainings in Fort Collins in the Spring of 2007. She has an MS in nutrition and is an RD. Sarada deeply enjoys helping people find a more complete sense of Self through nutrition, yoga, meditation and lifestyle. She offers group classes and private instruction in the Fort Collins community.
11
THE YOGA CONNECTION MAGAZINE
Garden Repose Five poses to keep you strong, centered, and active in the garden by Alexa Johnson 1. Do your ankles a favor. Practice Virasana (Hero’s Pose). I used to find kneeling in the garden painful, numbing even. My ankles weren’t flexible, and my quads were very tight. For relief, I’d squat in the garden. But, before long, my ankles pinched and the tops of my feet would fall asleep. Then I began practicing Virasana. Using a block for support, or sometimes a book, my ankles, knees, hips, even my low back began to strengthen and soften. I noticed more comfort weeding and digging big holes in the garden. And, I could work comfortably for longer periods of time. If you’re like me, when you dig, plant or weed, you shrink around your heart center. You hunch and round your shoulders. Even your hands get tense. Virasana helps. When I’m on a weeding tear or find myself digging a bit too frantically, I’ll slip off my clogs and sit back in the dirt. I take a break and a breath, opening my fingers and palms atop my thighs. I let my shoulders drop. I lift my chest just a little, and open my heart. Instead of hunching over with my face toward the ground, I’ll look up and out. I’ll softly gaze at the echinops lilting in the breeze. I’ll admire the bees at work in the yarrow. Some days, I may even get to lie all the way back in the dirt, close my eyes and let my heart and throat bask in the sun. In my garden, in Virasana, in stillness, I am my own hero.
2. Prune with presence of mind in Tadasana (Mountain Pose). I love to prune. My Bahco pruners and my Japanese pruning saw are my two favorite tools. But, I’ve learned the hard way—especially around rose canes—that pruning isn’t about making cuts. It’s about making choices. Standing in Tadasana helps me make wise choices. To prune with great care, I’ve learned to be like the mountain—contemplative, poised, present, still. Tadasana invites me to rise above my sometimes hidden, sometimes glaring desire for short-term satisfaction. The rush I get when I prune quickly…or excessively. In Tadasana, I gain a greater awareness for my own desire to exert a little power or wield a false sense of control. And, I can temper that desire with true consideration for how each cut might hinder or benefit the plant’s growth and appearance. My will becomes less important than the plant’s health, habit, and potential. I no longer suffer from pruner’s remorse, and my shrubs no longer suffer at all. THE YOGA CONNECTION MAGAZINE
12
SPRING 2011
3. Defend your garden’s virtues in Virabhadrasana II (Warrior II Pose). Some days, gardening is a battle. When the cabbage worms threaten crop extermination, the sun scalds my tomato plants, and the bindweed starts to choke my favorite perennials, it’s time to get fierce. But, as a proud, ferocious warrior, I’ve learned not to fight willy-nilly. Instead, I fight with great intention and deliberate form. Like our gardens, our body parts don’t work in isolation. We must assess the big picture and manage the smaller details all at once. Virabhadrasana II is the quintessential pose for simultaneously exploring big sensations in large muscle groups and small sensations in your feet, neck, jaw, tongue and fingertips. Likewise, as I work larger muscle groups hauling compost and mulch to the beds, I’m also working smaller groups especially around my joints and neck. With the lessons from Virabhadrasana II, I don’t punish my body. Like all great warriors—from Bruce Lee to Buffy the Vampire Slayer— if I make large and small adjustments, I stay strong and centered. After all, who is going to fight off the cabbage worms if I’m laid up?
4. Get comfortable with chaos. Wrap yourself up in Garudasana (Eagle Pose). Do you get a little ADHD in the garden? Pulling weeds here, watering over there, then gah! Suddenly the scabiosa need deadheading. And, yowsers, those iris really should be divided. For gardeners who tend to bite off more than they can chew, Garudasana is a humbling lesson in patience, purpose and planning. Plus, after a long day with the hand pruners, it feels awesome on your wrists! There are so many pieces and parts to Garudasana. Practicing it is like putting together a puzzle or building a garden. Some steps must come before others. For example, I enrich the soil before I plant. I invest in trees and shrubs before perennial borders and annual beds. In Garudasana, I first quiet and steady my gaze. Then I find my balance on one foot. On one leg, I must master a sequence of steps, of poses within the pose. One by one, I must incorporate ankles, calves and shins, hips, tailbone, arms, elbows, wrists, even my ears, face and eyes before I can say, “There.” And, of course, the moment I think I’ve done it, some thing starts to come undone or need renewed attention, just like life in the garden. Garudasana allows me to concentrate on one thing at a time. I achieve focus and, ultimately, balance amidst chaos. And, that balance isn’t fleeting, through practice; it’s sustainable.
5. Be aspirational, and be humble, with Bakasana (Crow Pose). Every time I practice this pose, I feel a bit like I’m eating crow. I start out all cocky and ready to own it. Then feel utterly humble in the face of my arrogance and impatience. I want to enter and breathe in this pose effortlessly. But, instead of my hips floating up into the air, my arms give out or I cheat too far forward and fall on my face. I am, literally, in over my head. Just like I often find myself in the garden. I’ve got 10 minutes before I need to leave for work, so I start weeding the groundcover. Or, despite my plan to divide the lilies, iris, and Shasta daisies, I decide to harvest the spinach, sow the sunflower seeds, and thin the deadwood in the lilacs. Oh, Bakasana, you teach me temperance in the face of ambition and greed. You teach me not to be too attached to my garden desires. When the hail shreds my chard or that Linden tree isn’t growing fast enough or when I realize I’ve planted way too many zucchini again… Sweet Bakasana. You remind to lighten up. You teach me in yoga, as in life, as in gardens, there are moments of triumph and moments of failure. Accept them all and keep practicing.
Alexa B. Johnson is a photographer, writer, and gardener living in Fort Collins, CO. She’s been gardening for 10 years on the Great Lakes, the Great Plains and now the High Plains where she lives with her husband, her one year old daughter and their nutty red-tick coonhound. Visit with Alexa and her growing community of gardening friends at www.InvisibleBees.com. Find yourself in the garden. ISSUE # 6
13
THE YOGA CONNECTION MAGAZINE
Lessons from the Mat Flex your mind as well as your body by Maureen “Mo” Geraghty
I
However, I did not let it stop me from the practice of yoga. It was a setback, a learning experience, and an opportunity to be resilient. Backing off for a while was the flexible thing to do. My muscles have since opened up, far beyond my starting point, and that came from backing off and changing my attitude. Believe me, YOGA is NOT a competition, and being good enough has nothing to do with anyone else but me.
f I have heard it once, I have heard it a million times, “I can’t do yoga because I am not bendy enough.” My reply is always, “you do not have to be bendy to practice yoga - really!” Being physically bendy or more flexible is something you will undoubtedly become as you practice yoga, but it is not a prerequisite to begin practicing and it does not need to be a primary goal.
Many of the yoga postures call for us to be strong and flexible, at the same time. I like to believe the philosophy of yoga calls for a balance between the two. When I see a student in Downward Facing Dog (Adho Mukha Svanasana), which is a well-balanced pose, I look for the student to look and feel relaxed, strong, and open, with an elongated back. I see many super flexible students with an extra arch in their low back and, if you look more carefully, it contributes to added tightness in the neck and shoulders. When they stretch the side body so that the arch becomes a straight line, they stop falling into the shoulders, and the neck and shoulders automatically relax. One rigid (inflexible) conditioning from our society might be “more is better.” Not always, my friends.
I believe being flexible, in a larger sense, is all one needs to begin, and to move forward, in the practice of yoga, on and off the mat. According to Wikipedia, flexible means, “capable of being flexed or bent without being broken.” It can also mean “pliable, yielding to pressure, or not stiff or brittle”. I like to think being flexible also means being resilient. So, what is resilience? The ability of a person to recover from what life hands them. To pick yourself up, wipe yourself off, and start all over again. It is feeling empowered, being hopeful despite the odds, and being flexible in your life plan. So now, ask yourself, “Am I flexible?”
I have learned that becoming flexible, on and off the mat, is a process. Being flexible means letting go. Let go of the tension, the gripping, the bracing, and be flexible enough to try new approaches.
When I first began practicing yoga, I thought the ultimate goal was to go as deeply as possible in a posture – arch more, fold forward further, twist like you were wringing out a wet towel. A hamstring tear and some over-stretched erector spinae (back) muscles taught me that I was sorely mistaken. Having a degree in Exercise Kinesiology, I was aware of the principles of stretching, but ignored them. “Go to the minimum edge of the stretch and let the breath take you further.” Going to the maximum edge is like stretching cold taffy - it breaks. My tight muscles, however, did not cause the injury. It was my competitive attitude that made me want to force myself to go beyond my capabilities so I could look just like yoga Barbie standing in front of me. What was stiff and brittle were my beliefs that I needed to be as good as the person next to me.
THE YOGA CONNECTION MAGAZINE
I have always thought it ironic how some people hold on to their style of yoga as if it were the only way. It is wonderful to embrace a philosophy and a style, but equally wonderful to see the beauty in others, as well. I have had students enter a room, where I was subbing a class, and walk out because their regular teacher was not there. How inflexible of them to be willing to try something new. I have heard Judith Lasaster, one of my favorite yoga gurus, invite people to “try things on for size.” It may not be the way they have done it in the past. She never says the way they learned to do it was wrong (no such thing); she just invites them to try it on for size. If it works, great - if not, go back to the way you have always done things.
14
SPRING 2011
Adapting to the press A person that successfully adopts resilience will have the power to deal with all types of life-related pressures and stresses and in a successful manner, and will feel more empowered than ever before. Below are the traits and characteristics of resilient people, according to experts: 1. Realizing the importance of obtaining a stable and good social support and surrounding oneself with family, relatives, friends, and beloved ones during times of hardship; is what resilient people do. 2. Optimism and self-confidence defines them at all times. They never see the dark side of any situation, rather the bright side of it. Furthermore, their high self-confidence gives them the power to overcome any obstacle they face and bounce back from it. 3. In terms of spirituality and faith they are masters. This enables them to triumph over any adversity that falls upon them. 4. Resilient people are curious about what’s going on the same way as children. Curiosity about surrounding situations drives them. History and past event are meaningless to them. They save all their energy to invest in futuristic possibilities. 5. They are gifted as they realize their maximum limits. They focus only on important matters and always stay away from battles they have no control upon. This way they can invest their focus and energy on fights which guarantee them victory and not defeat. 6. Their values are what drive them. They acquire their values by forming strong bonds with the most important things in their lives. By not getting emotional whenever life takes an unexpected turn, throwing them in a curve, they are able to align themselves with their thoughts and beliefs in order to be directed to the right track and stay on it. 7. Resilient people take good care of their bodies. Healthy food, well-earned rest, and regular exercise is the key to their physical well-being. This pays off when it reduces the pressure on them. 8. Unlike non-resilient people, they don’t whine when a tragedy falls upon them; they are solution seekers. This establishes a sense of equivocation in them until they find the right solution. 9. Resilient people are always acquiring and accomplishing better things as they consider negativity and failure the fuel that drives them to success. Adversity is a challenge, but not a threat in their eyes. 10. Their sense of humor enables them to overlook various adverse situations, which if taken seriously, could cause them serious psychological damage. Maureen “Mo” Geraghty stands up straight and believes practicing yoga can change your life in ways you do not realize, in ways you do not expect, and in ways that will surprise you. Mo is currently writing a book “Yoga as Metaphor- Lessons from the Mat” and is teaching yoga at a number of locations. She is offering a special New Years Day Yoga, Meditation, and Journaling workshop at Old Town Yoga. For more information, contact her at yogamogirl@yahoo.com ISSUE # 6
15
THE YOGA CONNECTION MAGAZINE
Kundalini Meditation for a Clear
Heart
by Marianne Monteleone
D
o you need to add clear perception to your relationships with yourself and others? This three minute meditation is perfect for beginners … opening awareness of the breath, conditioning the lungs, inducing feelings of calmness, all by creating a still point for the PRANA at the Heart Center. Here’s what to do: 1. Sit in Sukhasana (Easy Pose) with a light Jalandhar bandha (back of neck long, slight chin tuck). The eyes are closed or looking straight ahead with eyes 1/10th open. 2. Verbally recite and tune into “ONG NAMO GURU DEV NAMO” 3 times 3. Place your left hand at Heart Center, fingers parallel to the ground and pointing to right with your elbows relaxed. 4. Practice Gyan Mudra with your right hand (tip of index finger to tip of thumb), raised up as in a pledge. 5. Concentrate on the flow of your breath. Inhale slowly and deeply through your nose. Hold the breath in and raise your chest. Retain it as long as possible. 6. Exhale smoothly, gradually, and completely. When the breath is totally out, lock it out for as long as possible. 7. Continue this long, deep, breath pattern for 3 minutes (may be done up to 31 minutes) 8. TO END: Inhale & exhale strongly 3 times. Relax. 9. Do not grasp or strain after holding the breath in or out as “long as possible” when letting the breath move again. ENJOY!
THE YOGA CONNECTION MAGAZINE
16
Marianne teaches various forms of yoga @ Miramont Lifestyle Fitness and specialty Kundalini classes at different venues, Old Town Yoga, Sacred Space Yoga, & Miramont. You can contact her @ mkmhomeo@aol.com to receive her list of classes. Or call 970-980-4948 for further questions. SPRING 2011
D
id you know that the way you hold yourself affects the way you breathe? Most of us can see that rounded shoulders, rounded upper back (kyphosis), forward head posture plus a distended abdominal wall is poor posture and thus disrupts breathing patterns. While consciously over-correcting your posture can do the same thing, these people will hold the abdominal wall tight as if it were armor or trying to look thin. The common dysfunctional breathing patterns that are found with both posture holding patterns are chest/mouth breathing or an inverted breathing pattern. Posture is not the only factor that affects breathing: stress, an unbalanced workout program, lack of sleep, eating processed, pesticide-laden foods, and being dehydrated will also affect the way you breathe.
Are you Breathing Properly? by Christi Sullivan
The diaphragm is the principle muscle for breathing and, in general, it is not being used or is not being taught properly how to be used. Take a deep breath in right now and feel what happens. You may have noticed that your shoulders rise up towards your ears, your neck muscles became over active, your chest lifts up, and your abdominal wall either tightens up or you suck them up. This is not the proper way to breathe, whether or not you felt it was a slow, ‘relaxed’ breath. Even though the breath was exaggerated, you breathe like this during the day, all day, and you take around 25,900 breaths/day, exactly like this. This stimulates the Sympathetic Nervous System, which is the body’s natural “fight or flight” response. It perpetuates tension headaches and/ or neck/shoulder problems because you are over-utilizing accessory respiratory muscles instead of using the principle respiratory muscle— the diaphragm. It doesn’t matter if you think the breath is slow and relaxed, if you feel your chest and shoulders rise, your abdominals tighten, and the diaphragm does not move like a piston up and down, it’s not right. Or if you’re taking a belly breath and you feel nothing except that you can’t get a full breathe, then that one isn’t right either. The diaphragm sits under the heart and above the belly button. When the diaphragm contracts, it creates a negative pressure in the chest cavity resulting in an inhale. The diaphragm is dome-shaped (convex) towards the heart and when we inhale, the diaphragm moves down into the abdominal wall. This is what pushes the abdominal wall out and massages and maintains motility of the internal organs. When we exhale, the diaphragm moves back up towards the heart and the belly moves back in. Sit or stand with optimal posture with your chest lifted, your shoulders back, and pull the head slightly back. The position of the head is key when correcting the breath. Establish a normal breathing pattern and release the tension at the abdominal wall. You’ll notice that the abdominals do not have to expand as far, the chest/shoulders barely rise and there is no tension felt in the neck. Not only is the diaphragm the principle muscle for breathing, it also helps in stabilizing the lumbar spine because of attachments at L2 and L3. When we inhale and use the diaphragm, it will help decompress the lumbar spine while aiding in stabilizing L4 & L5. Most disc problems occur at L4, L5 and S1. Women will tell me that this is counterintuitive; well that is way off base. We were born with the ability of using the diaphragm. Just watch children before we put them behind desk and computers. Women (some men) have conditioned themselves to think that you hold the abdominals in to look thin or to even train them. You are training your abdominal and breathing patterns to be completely dysfunctional. With the chronic chest breathing or inverted breathing you are over-relying on accessory respiratory muscles (neck and shoulders) to lift the rib cage and ALL its contents. This will create a slew of problems. The list is endless. Using the diaphragm as it was designed is one of the simplest, most powerful health and energy-giving disciplines you can practice. So are you using your diaphragm and breathing properly? ISSUE # 6
17
Christi Sullivan has an A.A. in Physical Education and a Bachelor of Science in Exercise Physiology. She is the founder of Loveland Yoga and Core Fitness in Loveland, Colorado. Christi has worked with professional athletes, weekend warriors and stay at home moms to help all live healthier and more functional lives. THE YOGA CONNECTION MAGAZINE
The Klesha Avidya by Kim Schwartz
T
here is an old joke in which a person is receiving a job promotion. The voice on the telephone is saying, “Congratulations! You have been promoted. You are now completely responsible for all manner of things over which you have no control whatsoever.” This is a somewhat cynical, but reasonably accurate description of our incarnation into the human experience. We are indeed completely responsible for how we experience the world in which we live, yet because of the relatively attenuated and biased nature of our perception, we really have only limited awareness or control of what we actually do.
Because our perception is commonly biased, we can easily mistake the unknown for the known, the unreal for the real and the temporal for the infinite. These are some primary perceptual constructs that can define Avidya.
We may also go through life making concrete plans for the future, as though we know what the future holds when there are no guarantees that there will be any future at all. This is not to say that we should not make plans. It just suggests that we become as fluid and detached about the results of The confusion that we commonly experience those plans as we can be. is typically the result of these misperceptions. We see things as only a small part of what they Kriya yoga sometimes defines Avidya as really are and only a small part of how they forgetfulness. This implies that even though interrelate with all other things. For example, we, on some level, know that this is all many of us occasionally think that we may temporary and that there are no guarantees, find lasting happiness, pleasure, or fulfillment we forget and get caught up in the momentum of our experience and attach to this incarnation as though it was infinite rather than one finite incarnation even if one believes that it is one in a string of many. It could be said that Avidya asks the question; how can we live in the present without influence from the past or projection into the future while at the same time realizing that the present is the result of all that has gone before and the seed of all that will follow? So, somehow, we need to live life sincerely, embracing the temporal reality, yet at the same time knowing that all of it can, and ultimately will, dissolve at any time. Superficially, this may sound like a contradiction. It isn’t. It is a balance.
In the Yoga Sutras of Patanjali, there are listed five perceptual obstructions that can inhibit self-awareness. They are called Kleshas. The first is called Avidya. Vidya could be defined as insightful wisdom or knowledge. When the prefix a is used, the word is made negative. Therefore, Avidya would be a lack of insightful wisdom or knowledge. It is suggested that Avidya is the source of all the other Kleshas. Wisdom could be defined as seeing life with insight, as it truly is; without the overlay of a subjective or biased perception. As this state is rarely achieved and even only occasionally visited, we can assume that we perceive most of our lives in some degree of Avidya.
THE YOGA CONNECTION MAGAZINE
in things that are defined by change. Even if we intellectually acknowledge the temporality of life experiences, emotionally we behave as though some things, including this incarnation, will last forever. We are sometimes even surprised when they do not.
So the question may arise, how do we deal with this Avidya in our daily lives? Perhaps the first step would be to acknowledge that it is a very real part of how we experience our world. In this way, we may not be so locked into our worldview. Perhaps then, we can begin to employ some sort of mindfulness technique to begin to slow the momentum of our thoughts and begin to pay attention to our interactions. Then we may employ compassion and freedom from judgment for ourselves and others in this process of self-realization.
We are in the position of participating in an interactive and dynamic life based on a view of reality based on incomplete and subjective perception. In so doing we create a sense of what we believe our world looks like, how we should behave in that world and what we think we should be able to accomplish. We need to do this in order to function in the world. How accurate that construct is depends upon the accuracy of our perception.
Kim Schwartz has studied and taught Hatha Yoga for over three decades. He is senior instructor and director of High Desert Yoga’s Teacher Training Program in Albuquerque, NM. Kim has presented numerous yoga workshops in Fort Collins as a guest instructor and will be joining our community to lead a 10-hour workshop on Asana, Chakras, Nadis and Bandhas on June 10th-12th. For more information regarding his workshop, see the ad on the next page.
18
Restore harmony and balance with
Healing Touch
神道 Shen Dao ~ “The Way of Spirit”
Healing Touch is an energy-based approach to health and healing. Body, mind, emotion and spirit are touched through this therapeutic process, and each individual is empowered to participate fully in his or her healing journey.
TRADITIONAL CHINESE MEDICAL CLINIC, INC. Olivario Pijoan
Michael Johnston
Licensed Acupuncturist (CO, NM) Doctor of Oriental Medicine (NM)
Licensed Acupuncturist (CO, CA, NY)
Level 1 Healing Touch May 15 & 16, 2011 Call now to register!
Individual Healing Touch treatments for: pain ~ surgery support ~ depression ~ stress relaxation ~ most chronic & acute conditions
700 West Mountain Avenue, Fort Collins, Colorado
Healing Touch Classes and Soul Journaling Workshops
(N.W. Corner of Mountain & Loomis)
See www.LauriPointer.com for upcoming dates.
Lauri Pointer, HTCP/HTCI
(970) 416-0444 • www.tcmclinic.org Hours: Mon, Tues, Fri & Sat
Healing Touch Certified Practitioner 210 East Oak St., Ste. E, Fort Collins LauriPointerHTCP@gmail.com
8:00 am ~5:00 pm
Acupuncture • Chinese Herbology
www.LauriPointer.com
970.484.2211
NCCAOM Certified
19
Keeping it Simple Some of you may be ready to jump into a no food fast, a quick liver cleanse, or Pancha Karma. Is your body ready for that? If you want to go through Pancha Karma, or do a master cleanse, ask yourself this: Is your body strong enough to handle any more reduction? Are you too thin or worn out? Does your body have too much toxicity? Do you have time to rebuild yourself after the purification process? Depending on your response, maybe you should take the middle road, Palliation (Shamana Chikitsa). This can be done by choosing small parts of the purification process to practice.
Spring Cleaning for Your Body
One simple thing you can do is fast daily. “What!?”you might say. Ayurvedicly, you should be fasting every day, from sunset to sunrise. That is why they call it break, fast. Your liver needs time to catch up with everything that you are throwing at it throughout the day. Your digestive fire starts to diminish as the sun (the largest fire) sets. Imagine a little fire, you put a piece of wood on it, and it burns more. If you put a lot of wood on a small fire, the wood puts it out. This is what happens when you put food on your digestive fire too late at night. It just sits there, undigested, causing gas, bloating, and lethargy, making it more difficult to wake up in the morning.
by Niight Wind
If you want a simple cleanse, you can try a Kitchari fast. Kitchari is an amazing food, composed of Basmati White Rice and Split Mung Dal. When cooked properly, it should not cause gas. Kitchari is a complete protein and is so gentle on the liver and digestive organs that it is like fasting. You can choose if you would like to incorporate it into your life as a meal here and there or if you would like to fast on Kitchari one day a week. Kitchari, whether as a meal or a fast, helps give your digestive system and liver a break. Even though this is called a fast, because it is so light, you will end up eating more meals of it in the day than you would normally consume. For Kitchari and other Ayurvedic recipes, check out the website, www.joyfulbelly.org
W
hen following an Ayurvedic lifestyle you are always preparing for the next season. The doshas accumulate and alleviate in the body as they mirror the changing seasons. In late winter and early spring you are preparing for summer. Early spring is the most kapha (earth and water) aggravating time. The snow is melting, it is muddy and rainy. Our bodies copy what is happening in nature. This means as the body “thaws” it can cause mucous in the lungs, nose, and throat. This “thawing” can also loosen up disease and germs which may cause you to become sick during this time of year. Ayurveda believes that all diseases start in the digestive system, so what we eat and how we eat directly affects how we feel. If you are a balanced dosha or have some extra kapha, this is the time to start cutting back on dairy and focusing on astringent greens like kale, which dry up excess kapha and help remove ama (toxins) from the body. Spring is also when vitiated pittas should start preparing for summer by getting rid of heat in the body. Making sure you are eliminating properly is a great place to start, because a lot of heat is stored in the body in the form of fecal matter. Staying hydrated, eating easier to digest foods, and getting enough sleep can really help your elimination. THE YOGA CONNECTION MAGAZINE
20
Another fast you can do during this time of year would be a green juice fast. I would only recommend this for pitta and kapha. The cold qualities and astringent tastes make this a vata aggravating fast. Most leafy greens like kale, romaine, and wheatgrass work well. Pitta can work with cucumbers and celery because of their cooling qualities, but spinach and broccoli can be too heating. Kapha could add some green pepper for a little spice, increasing circulation and motivation. Be creative with your mix. Throw your greens in a juicer and drink up. If you don’t like the taste, feel free to add an apple. Whether you end up going through a full Pancha Karma cleanse or working with some Palliation methods, stay happy, healthy and be the change you want to see.
Niight Wind is an Ayurvedic Health Practitioner and Yoga Instructor at Earthniight Studios. She has been teaching yoga for 5 years, throughout the United States. Niight continues to facilitate healing through the ancient science of Ayurveda, allowing people to reach their optimal health and happiness. Specializing in Weight Loss, Digestive Disorders, and Rejuvenation. www.EarthniightStudios.org
SPRING 2011
Sanskrit Corner: by Kate Stephens
BrahmavihÃra: Four Steps to Happiness
I
have just started reading Bringing Yoga to Life: The Everyday Practice of Enlightened Living written by Donna Farhi. I have been a devoted follower of hers since reading The Breathing Book as a textbook for my yoga teacher training. Last night’s reading introduced the Brahmavihãra, or the Four Attitudes. Patanjali’s Yoga Sutras lay out a practical path to transcend the common sufferings of human existence and attainment of true peace. There are a number of sutras that explain the causes of suffering. But, it also lays out the Brahmavihãra, or the four basic practices to use in helping us understand and begin to do away with these causes of suffering. Donna Farhi starts out her commentary by saying, “Surprisingly, we are not told to find ourselves a nice little secluded cave in which to begin our practices. Rather, we are advised to begin our practices by cleaning up our social relationships. He (Patanjali) suggests we develop four attitudes (Brahmavihãra) to life’s challenges and apply these to all our relationships and in all situations. These qualities of the heart are conducive to peace of mind and thus can enable us to overcome the distractions that already exist in the mind and to prevent the production of more psychological distress.” The Four Attitudes are: 1. Friendliness toward the joyful 2. Compassion for those who are suffering 3. Celebrating the good in others 4. Remaining impartial to the faults and imperfections of others (Yoga-Sutra I.33) Farhi continues, “Our spiritual fitness can be tested only in relationship to others. We may ascribe ourselves all kinds of spiritual attainments while we are perched on our meditation cushion, but do these attainments hold up when challenged in relationship? Are we like the dog that behaves nicely when patted and turns into a ferocious beast the moment its fur is rubbed the wrong way?” As I find myself reflecting on and practicing these attitudes, I thought I would share them with you as well. Start from the top: friendliness toward the joyful. Use this as a building block for the other three. It’s harder than it appears. How often have we walked by a homeless person and made a point not to make eye contact? How many times have you heard of the good fortunes of others with your first reaction being that of jealousy and not excitement for them? How many times have we found ourselves trying to change the habits of our loved ones instead of accepting them for who they are? Whether we want to admit it or not, we all need to be practicing these four principles … on a daily basis. We need to make movements toward a deeper understanding of our intricate connection to all people and all things. While embodying that we are all one, it becomes impossible not to change our ways and attitudes. Give it a try and feel the connections. Blessings and deepest shanti to all.
ISSUE # 6
21
THE YOGA CONNECTION MAGAZINE
At Home Practice
Intro to Ashtanga Yoga by Kathryn Visser
Ashtanga
yoga is a dynamic system that could arguably be one of the world’s oldest systems of sequential yoga postures. The series is derived from the teachings of Krishnamacharya, who received his teachings from many texts, including the Yoga Korunta. The Yoga Korunta is several thousand years old, and integrates the philosophical teachers of Patanjali, with instruction on breathing techniques and asanas (poses). K. Pattabhi Jois, a pupil of Krishnamacharya, was instructed to teach according to the method found in the Yoga Korunta without changing anything. And, so, Pattabhi Jois brought this specialized sequencing of postures and breathing techniques to the world. Ashtanga yoga is a moving meditation in which Ujjayi (victorious breath) is the rhythm that guides you through your practice. In a led class, an Ashtanga teacher will count the breath, along with instructing the drishti (the gaze or focal point). Along with breath and drishti, bandhas play an essential role in the practice. Bandhas are energetic locks that control and assist the flow of energy in the body.
Through breath, drishti, and bandhas, this intense yoga practice is a journey to our inner selves. THE YOGA CONNECTION MAGAZINE
22
SPRING 2011
1. Virabhadrasana I (Warrior 1 Pose) This is not a backbend. It is a vertical extension of the spine. The legs move downward, as the arms reach upward. Engaged bandhas articulate the movement of the spine from the bottom of the coccyx, upward. Scooping the tailbone is not a shortening. Rather, the front body, from the tailbone to the naval, lengthens. The front knee is directly over the front ankle.
2. Parivritta Trikonasana (Revolved Triangle Pose) The heels are in one line with the back foot at a 45-degree angle. The angle of the supporting arm is perpendicular to the floor. The pelvis is stable and level, while all of the ribs twist to the sky. The spine lengthens forward in a spiraling motion from the sacrum through the top of the head, wringing the spine out like a washcloth.
3. Utthita Parsvakonasana (Extended Side Angle Pose) The heels are in one line and are wide enough to allow the thigh of the bent leg to be parallel with the ground. The heels energetically draw towards one another, creating a strong, stable stance. Both Mula Bandha, the pelvic floor, and Uddiyana Bandha, located below the belly button, are engaged. The shoulder of the extended arm externally rotates away from the torso. This shoulder and the hip of the straight leg act as anchors in space, while the entire rib cage twists towards the sky.
4. Prasarita Padottanasana (Feet Spread Intense Stretch Pose) The hamstrings are the biceps of the legs and the flexors of the knees. The hamstrings contract, while the legs lengthen, creating eccentric contraction. The inner groins move back and apart. Engage the adductor muscles of the inner legs to avoid rolling onto the outer edges of the feet. Engage bandhas to contain the energy in the body.
23
5. Utthita Hasta Padangusthasana (Extended Hand Big Toe Pose) Both legs are equally straight and strong. The hips are even and the tailbone is tucked underneath, engaging Mula Bandha. Push through the ball of the extended foot (dorsal flexion), while spreading the toes to express the energy in the body. Root through the floor and use the energy of the earth to lift through the crown of the head to the sky.
6. Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose) The heel of the bent knee is in line with the naval, while the bent knee is directly under the hip. The hips are even in space; one is not in front or behind the other, or above or below the other. Before bending forward, lift the front of the hips while tucking the tailbone. ***Inhale, lengthen the spine as you gaze towards the horizon. Exhale, forward fold. Fingertips in line with the toes. The entire posture, the shoulder of the bound arm is drawn into the back body.
7. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Western Intense Stretch Pose) The hips are squared, and shoulders are level. The heel makes contact with the naval. The inside of the straight leg internally rotates, while the toes and knees point straight up. Rather than dropping the head, lengthen the collarbones towards the toes.
8. Marichyasana (Pose dedicated to the Marichi) The heel of the bent leg is as close to the sit bone as possible while the inside of the thigh squeezes into the body, creating a sealing mudra. The opposite leg is in Half Lotus. The shoulders are level and the sacrum is broad. Tuck the chin and enjoy the opportunity to look within. THE YOGA CONNECTION MAGAZINE
24
9. Kurmasana (Tortoise Pose) The feet are flexed while energy draws from the arches, up the insides of the legs, to the groins. Lead with the sternum until the chin rests on the floor. The shoulders slightly rotate internally to avoid hyperextension.
10. Urdhva Dhanurasana (Upward Bow Pose) The feet are as wide as the hips. Come to the crown of the head. Widen the shoulders and scapula so the outside of the arm pits move toward the face. Draw the elbows towards one another and send the head of the arm bones back into the sockets to engage with the strength of the back. Lift the hips to the sky while relaxing the glutes and allowing the pubic bone to soften. The thighs internally rotate to broaden the sacrum. The lowest rib and the hipbones are the same height.
11. Matsyasana (Fish Pose) The elbows are close to the body and press into the floor to increase the arch of the spine to the floor. The legs are in Full Lotus. Hold the feet from underneath. Gaze towards the nose. Concentrate on opening through the throat.
12. Baddha Padmasana (Bound Lotus Pose) Place the legs in Full Lotus position with the right foot up first. Reach behind the back with the left hand grabbing the left foot, and then the right hand reaches for the right foot. Sit up straight so all of the chakras are in alignment. Draw prana from the throat downward, while engaging Mula Bandha. The energy meets at the third chakra. Breathe consciously. ***Inhale, lengthen the spine. Exhale, fold forward. Breathe fully.
25
26
Escaping the Prison of Depression by Ena Burrud
ISSUE # 6
27
THE YOGA CONNECTION MAGAZINE
T
we feel anger, we can turn it to compassion or if we feel hate, we can turn the feeling to love. If someone has just screamed at you, consider what they must be feeling to have exploded like that. This insight develops compassion. We take it less personally. In another example, you meet a woman you feel doesn’t like you. You can choose to think, “I believe she is very interesting and I like her.” Your next action may then be to approach her and introduce yourself. You make friends. Easier said than done, true; but the practice is empowering. We can choose to move through our mind’s whirlings (chitta) with skill.
he rooms of the mind are expansive. When we are healthy, we move freely though these spaces, moods, and thoughts like sunlight, shape shifting through the day. But depression is a prison. Moods are darkened corners, thoughts are brutal bondage. I have witnessed an attempted suicide by a beloved family member and watched others dear to me suffer mild and extreme feelings of hopelessness. We have all endured sadness, but the persistence of depression seems inescapable. Studies reveal that depression strikes about 19 million people each year. Causes include imbalance of brain chemistry, trauma or loss, and hereditary factors. A diagnosis is made when some of the following feelings persist for two weeks or more: feeling sad, loss of interest in pleasurable things, guilt, persistent restlessness or insomnia, fatigue, trouble making decisions, and sometimes, suicidal thoughts. Depression is a medical condition treated with a combination of approaches. Behavioral cognitive therapy, medication, herbs and, now, new studies include yoga and yoga therapy as all having strong positive effects on mood. Timothy McCall states (paraphrased)in his book, Yoga as Medicine, “…as a yoga therapist, you want not only to help lift students out of depression, but to quiet their restless minds, put them in touch with their deeper purpose and connect them with an inner source of calm that is their birthright.” In McCall’s book, Patricia Walden talks about her struggle with clinical depression for years, finally finding relief through her work with B.K.S. Iyengar. Amy Weintraub has also developed protocols in her book, Yoga for Depression. Another great resource is Larry Payne’s and Richard Usatine’s book, Yoga Rx. I have been to many workshops with Payne, Weintraub, and McCall and, using some of their techniques, I have seen amazing results in private sessions.
Some depression has a story line. A trauma plays over and over again or feelings of helplessness persist because of loss or abuse. The repeating scene fragments our lives. How can we stay optimistic like Frankl in Auschwitz? We replace uncomfortable thoughts with those that make us feel strong and soothed. When my son, at age three, would awaken from night terrors, I would calm him with a visualization of walking through candy covered streets into chocolate cake houses. It always worked. Having a personalized image (bhavana) at the ready is a yogic tool.
Certain prescriptive sequences of physical postures (asana), warming and balancing breathing techniques (pranayama), meditation, mantra or affirmations, psychology and philosophy are the most common tools used in yoga therapy. Depending on the severity of the depression, one of these may be focused on more than another in a yoga therapy or home practice session. As the conditions shift, so do the immediate approaches. In this article, let’s look at some yogic tools categorically. Viktor E. Frankl, author of Man’s Search for Meaning, writes in his book,
Yoga therapy uses yoga philosophy for healing, as well. Depression is confining. The real difficulty is escaping our misconceptions (avidya). YS 2:17 says, “The conjunction of the knower and the knowable is the cause of avoidable pain.” Our primary relationship is with the “beginningless one”, Parusha, spirit, God, Universe, et al. We become human. Initially, that feels very separate. We are like babies around their seventh month experiencing separation anxiety. A baby realizes he and mom aren’t the same person, he doesn’t want her to go anywhere; it’s terrifying. As he learns to trust that just because he can’t see mom, doesn’t mean she isn’t just in the kitchen. He bravely crawls off into another room and then the panic wells. He crawls crying back to find her. As we get older, we continue that same crawl. Depression feels unbearably alone. This verse is a paradox, because it suggests that when the subject and object perceive each other, we perceive a difference. That’s painful. But, we are actually never “other than” our divinity and pure power. Through yoga practice, we feel that again and again. We crawl back to our mats where we taste wholeness.
“We must never forget that we may also find meaning in life even when confronted with a hopeless situation, when facing a fate that cannot be changed. For what then matters is to bear witness to the uniquely human potential at its best, which is to transform a personal tragedy into a triumph, to turn one’s predicament into a human achievement. When we are no longer able to change a situation…we are challenged to change ourselves.” Frankl spent three years in four concentration camps. With tremendous optimism, he maintained freedom to choose how to react. What steps can we take to cultivate that same mental and psychological strength? How do we turn a tragedy into a “human achievement” or see our true freedom when feeling trapped? How do we foster faith and find the energy to heal? One psychological approach is outlined in the Yoga Sutras (YS) 2:33, “When the mind is disturbed by negative thoughts, one should dwell on their opposites (pratipaksha bhavana).”This is similar to modern psychology’s “reframing.” Patanjali says that if THE YOGA CONNECTION MAGAZINE
The moment we become human, we feel through this body and heart. Some feelings are difficult. Another yogic and Buddhist practice is to accept life with equanimity. New love and divorce are all just experiences (bhoga) that can be felt with equal receptivity.
28
SPRING 2011
Tantra teaches us that within enthrallment and pain, we find beauty and personal meaning. A tantric concept is that some events are random (lila) and some are causal (karma). But we are creatures of story and symbolism. We can choose to do as Frankl did and give meaning to all of our experiences. It is Frankl who coined the phrase, “what doesn’t kill us makes us stronger.” Knowing his context makes the idea more profound. The above benefits of yoga are facilitated by the physical movement of asana. In a recent 2010 study at the Boston University School of Medicine (www.webmd.com), a link was made between depression and low levels of a brain chemical called GABA. Iyengar yoga was prescribed to 19 people and walking to a group of 15, each session one hour, three times a week for 12 weeks. MRI’s were taken at the beginning and the end of the period. Not only did the yogis report feeling better than the group who just walked, but their GABA levels showed greater increases than those who walked. Physical activity is beneficial, but yoga offers specific breathing exercises (pranayama) and the mental strengthening of meditation. Yoga therapy personalizes the approach refining the teachings for medicine, as well. It was noted, in this case, that this does not mean that participants should quit their SSRI’s, but that yoga is a significant complementary practice. The most effective postures open the chest. I asked one of my private students to, “feel as big as possible, take up space”, opening her arms wide in Warrior II. She said she then realized the correlation between her depression and the feeling of escaping her confines through “becoming bigger and more visible.” Weintraub’s “breath of joy” elicits palpable energy in a session: Stand with your feet hip width apart. Divide your inhale into thirds, each third lifting the arms up a bit higher. First, inhale one third capacity and lift arms laterally at hip height. The second inhale lifts the arms higher and forward. The last inhaled third brings the arms up overhead. Exhale through an open mouth and lean forward arms out and back. Do four times then relax and let it soak in. A depression relieving practice includes backbends, abdominals, inversions, laterals to open the lungs, and flowing movement. Savasana is best with some light music or guided visualization. This helps to prevent what Patricia Walden calls “brooding” or getting lost again in negative thinking patterns and emotions. Watch the quality of the thoughts. Release the “sticky” ones, in the words of the Buddhist nun Pema Chodron. Exhale thoughts which carry an emotional charge.
29
The breath has a huge impact on depression. Breathing into the chest stimulates the sympathetic nervous system and energizes the body. Belly breathing calms us down, activating the parasympathetic nervous system, also important with depression. Generally, mood is elevated through expanding the side ribs when inhaling and feeling them return towards the heart on the exhale. Warming breaths raise internal fire (agni) which is crucial for digesting our food and our lives. Breath of fire (kapala bhati), technically a cleansing method, pumps the diaphragm to work core muscles, stimulates the self-esteem center (manipura), and brightens perception. Alternate nostril breath (nadi shodhana) is another prescribed method. It balances the hemispheres of the brain and evens out mood. A private student and psychiatrist in Fort Collins, now teaches her patients this technique. They report feeling much lighter and clearer. We are all comprised of a natural sound (nada or shabda). Inability to express it confounds the mind and mood. However, mantra, seed sounds, affirmations, and primal sounds are all forms of vocal expression. Many spiritual traditions sing and chant to bond themselves to each other and their higher power. Sanskrit, the ancient language of yoga, has much of its magic in the words and characters themselves. Complex thought constructs are within a simple sound, according to ancient priests (Brahmans). Whether or not that resonates, the sounds do. We laugh when happy, cry in pain, hum to ourselves, and spend hours talking to dear friends. Depression feels very disconnected; sound connects us. Finally, meditation is one of the most powerful yogic tools for depression. Initially, keep meditations short and guided to redirect the mind to soft imagery. Allow the mind to follow a voice and be lifted from the cave of despair. When using an object like the sun, a flame, a golden orb, or the face of a saint or deity, these images imprint themselves into our psyches. We attribute wisdom and clarity to the sun, healing to a golden orb and immortality to our deities. When grace befalls meditation, we rise out of form and experience the freedom of formlessness. Tantra reveals that we can then realize that freedom (moksha) within our form. Meditation deepens our understanding of the impermanent. Moods, thoughts, and beliefs are all impermanent. In the final four lines of Mary Oliver’s poem, The Summer Day,
Tell me, what else should I have done? Doesn’t everything die at last, and too soon? Tell me, what is it you plan to do with your one wild and precious life? Through yoga, we find we are not isolated. Through yoga therapy, the approach is individualized and personally guided. We are always in relationship. Our union is everpresent with the one and most beautiful. We traverse two worlds, one within and one without. Yet, we are paradoxically and simultaneously in both. This journey is liberating.
Ena Burrud, E-RYT is a certified Yoga Therapist in Fort Collins. A yogi since 1997, she has multiple certifications including one from Erich Schiffman, Yoga Studies at UCI and LMU in LA and RYMIYA in Boulder. She continues her studies in Tantra with Douglas Brooks, PhD (NY) and John Casey, PhD (LA) and classical yoga with Saraswati Buhrman, PhD (Boulder). Ena is a retired actress, painter and mom and owns Treetop Yoga. For yoga therapy appts. please call 970-484-0828. THE YOGA CONNECTION MAGAZINE
Yoga during Oncology by Jennifer Hollstrom
I
Prior to my third chemo session, I asked my oncologist if he could prescribe marijuana for me. (I was a private patient living in England at the time.) Unfortunately, he was not able to get it for me in time. I instead requested if I could have the room 45 minutes before chemo so that I could do tai chi, chi gong, and yoga. I also asked if I could have the drugs delivered early so I could do a meditation with them. He was wonderful and agreed.
am a Chiropractor with my NLP Life Coaching practitioner’s certification and a yoga certification. I have always taken full responsibility for the way I lived my life. However, on July 4, 2008 at the age of 33, I received news that turned my world upside down. I was diagnosed with Stage 3 breast cancer. After coming to terms with this diagnosis and based on my medical tests, advice from healers, research and my own education about cancer, I decided to let my medical team focus on killing cancer cells while I would focus my energy on a deeper level of healing. I called this East meets West. Cancer affects more than just our physical body. It affects us spiritually, energetically, emotionally, and mentally. I was lucky to have an amazing network of alternative health care practitioners that I worked with, as well as the support of my community.
When I arrived for the third chemo session, I did my exercises, I meditated with the drugs (I was not allowed to touch them, but I had them in front of me), and I taped rainbow colored plastic onto the IV. I realized that I was fighting the drugs and that their vibration was so different from mine that I was getting violently ill. Performing the exercises helped to make sure my body was functioning at its highest level. During the meditation, I thanked the drugs for their help and asked my immune system to work with the drugs side by side. I then told the drugs that under no circumstances were they to harm healthy cells; they were only allowed to attack the cancer cells. During my meditation, I took the drugs into “colored chambers” and energized them. I imagined the drugs entering through an angelic sound and light portal as they were infused, and I thanked them as they entered.
The medical path I chose was an arduous one and consisted of two lumpectomies, six months of chemotherapy, and five weeks of radiotherapy. It was brutal, exhausting, soul destroying, and painful. During my first chemo session, I cried, sweat profusely, and vomited for five days. I called the chemotherapy 24 hour emergency number for assistance. I was in so much pain, I thought there was no way I could do that again. Shortly after that grueling treatment, I attended a Look Good, Feel Better charitable workshop to learn how to apply makeup, how to deal with skin and nail changes, and to basically be pampered. I met women in varying stages of chemotherapy. Meeting them was truly inspiring. We laughed and cried over the loss of our hair and our reactions to the drugs. For once, I felt normal. I bounced into the second chemo session all ready to go.
I did not vomit, nor did I call the emergency number. I took all the drugs, but didn’t vomit after the third chemo treatment. I cut the drugs in HALF after the fourth chemo. I only took them for ONE day after the fifth chemo and I took NO anti-sickness drugs at all after the sixth chemo treatment. I kept improving! My nurses remarked that “they’d never seen anyone look so well on chemo”. My surgeon said it was great genetics that allowed me to heal within the top 5% of cancer survivors. Perhaps. But I believed my recovery was because I took care of my body by doing tai chi, chi gong, and yoga. I also had acupuncture weekly, NSA/SRI chiropractic techniques, and Reiki treatment. I acknowledged and
Unfortunately, the second round was the worst. My oncologist doubled the doses of my anti-sickness medications, to no avail. I called the chemo “hotline” again for reassurance. THE YOGA CONNECTION MAGAZINE
30
SPRING 2011
moves down compressing your organs. When you exhale, the lungs deflate and the diaphragm muscle moves upward allowing the organs to expand and move back to their original position. Therefore, breathing naturally pumps the organs and helps them to function optimally. When you don’t breathe deeply, you don’t stretch the diaphragm and the organs don’t have the added pump which nature intended. Also, the hip flexor muscle (iliopsoas) connects from the hip to the diaphragm to the shoulder on each side. In the fetal position/slouched posture, this muscle shortens. The yoga poses I practiced post-surgery and for nausea helped tremendously. I healed with with no palpable fibrotic changes (my surgeon said he wouldn’t know what breast I had surgery on because there was no fibrotic change) because I did yoga and SRI (somato respiratory integration exercises). The poses I found most helpful for post surgery and during and after chemo were those that involved a lot of rotation, opening of the front body, and reaching with my arms. Breathing deeply also helped to naturally pump my organs, which helped them to function optimally. Although it was not easy due to the trauma I experienced and the lack of energy, the poses felt so good that I never missed a day. I found that I could control my nausea with yoga and vowel chanting for the chakras and found myself spending much of my day practicing yoga, especially on the days following chemo. My favorite poses were and still are: Utthita Trikonasana (Extended Triangle Pose), Parivritta Trikonasana (Revolved Triangle Pose), Utthita Parsvakonasana (Extended Side Angle Pose), Prasarita Padottanasana (Wide Leg Forward Fold), Ardha Matsyendrasana (Half Lord of the Fishes Pose), Virabhadrasana (Warrior), Adho Mukha Svanasana (Downward Facing Dog), Urdhva Mukha Svanasana (Upward Facing Dog), Purvottanasana (Upward Plank Pose), and the sun salutations. These are healthy asanas (postures) as long as you correctly align your body and breathe into each pose. If you find yourself holding your breath, ease up a bit until you regain your breath and then gradually build up to the full pose.
accepted previous life traumas/events. I redefined how I wanted to live my life. I changed my behaviors, thoughts, perspectives, and body. Through this, I was better able to respond to the physical, emotional, and mental stress of cancer and treatment. Following breast surgery, the diaphragm, iliopsoas, and pectoralis muscles shorten as we hold a hunched posture. The diaphragm muscle connects the lower lung to the rib cage. Only the descending aorta (largest blood vessel in the body) and the esophagus (food tube) go through the diaphragm. The esophagus clearly connects to the mouth and the stomach. The more time you’re curled in the fetal position due to pain or slouching, the more the tissues tighten. When you then raise your head or sit up tall, the stomach can be pulled through the diaphragm (hiatal hernia) which creates indigestion, nausea, and reflux. The diaphragm muscle is a very important muscle for healthy organs. When you inhale, the lungs expand and the diaphragm muscle
31
Be patient with your body. As a result of breast surgery, there may be days you have difficulty extending your middle back or opening your arms. It may take months before you find you can rotate with ease. Just keep breathing and keep practicing.
The Art of Feminine Presence
As for my life changes, I left a culture that didn’t suit me, detached from unhealthy relationships, and moved back to America to be with my family and to restart my life. Currently, I’m surrounded by my family, am in a fantastic relationship with an amazing man, and work as a Chiropractor - which I love!
Develop a physical and energetic presence that attracts the attention you want Feel more comfortable and confident in your own skin and with your sensuality Learn to follow your body's wisdom and "higher guidance.”
I told myself back then that if I was going to go through this experience, that I was going to make sure others benefited from it. Having cancer broke down my barriers for everything that I had buried inside. Having cancer taught me about my energy and how I lived. It taught me patience and acceptance. It taught me that being vulnerable takes courage and that it’s okay to ask for help. It taught me charity, love, and compassion on a level deeper than I’ve ever known. After that experience, I knew what I was made of, what I was capable of, what I would refuse to repeat in my life, what I would no longer tolerate, what I wanted in my life, and how I would live my life every second. I knew that to be healthy, I would have to live life with the courage and determination that saved my life. I hope this article benefits you or someone you love. I hope it empowers and inspires you to live your life your way.
Classes begin March 22 at Treetop Yoga Studio For details and registration call 970-215-8821 or email ajfeuille@me.com
Dr. Jennifer is the third generation of Chiropractors, and the 13th to graduate, in her family. Since her graduation in 2000 from N.C.C. in Illinois, she practiced in England where she went on to qualify in Advanced S.O.T. and N.S.A. (chiropractic techniques), and become certified as an N.L.P. Practitioner and Anusara Yoga Instructor. She is very healthy and last year returned to America to be closer to her family. She is currently praticing in Littleton, Aurora, and Fort Collins and specializes in helping people reach their goals and perform at their highest level. Visit www.fluidchiro.com for more details and links.
32
Beginner’s Mind by Jessie Tierney
P
erhaps you have swan dived forward more times than you can count, and maybe your descent into Bhaktasana feels more natural than walking. A mindful practice of yoga has the potential to breathe a fresh perspective into each pose, no matter how many classes—or years of classes— we have attended. As a yoga student and teacher, I have witnessed beginning students move into and out of their first expressions of new postures with a curiosity that is inspiring. There is a quality in the Beginner’s Mind that offers great wisdom and can inform even the most seasoned yogi’s practice. A Beginner’s Mind approaches every practice, moves into each posture, and follows every inhalation and exhalation as though it is an entirely new experience. Each moment is amplified; it becomes the most important moment in our existence. Cultivating the Beginner’s Mind in the practice of yoga, no matter how many million times we’ve lifted our hips into downward facing dog, has implications that stretch far beyond our lives on the mat. From a curious mental space, our yoga practice allows us to cultivate a sense of wonder. In yoga, we practice physical postures, but subtly we practice the art of finding bliss in the mundane: noticing the temperature of the breath as it passes over the lips, the sensation of the heart blossoming open like a flower, the powerful weightlessness achieved in Virabhadrasana II. All of these moments, when practiced with radical awareness and free from attachment to how it felt before or how it should feel, enable us to experience the ecstasy in the ordinary. new situations without expectation; to try—and to fail—without attachment. We are able to be where we are and let the process unfold naturally. Often we find that allowing ourselves to be unskilled beginners, simply witnessing ourselves and our progress, enables us to achieve more than when we pressure ourselves to succeed. In the beginner’s mind, we flow rather than force.
When I think back to my first yoga classes, what got me hooked was the novelty of truly being in my body: as I imagined my internal organs and structural alignment, my body awakened; it was suddenly brought to life. Feeling the rise and fall of my belly with the breath and moving with such conscious awareness, I was discovering my body—my Self—for the very first time. I remember fearing that the newness of this awareness and sensations would wear off in time, as it tended to in other areas of life. Instead, this approach to my practice from the perspective of a beginner helped that novelty grow into a profound sense of wonder that not only deepened my yoga, but translated to my life off the mat.
So, I invite you at the start of your next yoga practice, at the start of your day, even right now: set the intention to approach each moment with the curiosity of a beginner’s mind. “What will I notice, what will I learn, what will I feel, today?”
In the decision to approach every single yoga class asking, “What will my body teach me today?” we create space for exploration and come into the present moment. This practice invites us to walk off the mat and find the bliss in stepping down the stairs at the studio, in unlocking our bicycle and noticing the weather. It teaches us how to access the beauty in slicing vegetables, in making the bed, in brushing our teeth—in every act of our day that we tend to take for granted.
Jessie is a Certified Yoga Teacher through the Shambhava School of Yoga. She strives to make the practice of Yoga accessible to everyone, no matter what shape, size, age or level of flexibility. Jessie integrates yoga into the teaching of outdoor education and horseback riding, teaches yoga in a studio setting, and strives for a yogic approach to everyday life. Visit www.JessieTierney.com for classes and schedule.
Practicing this Beginner’s Mind in the yoga class allows us to be more graceful beginners elsewhere. It teaches us to approach
ISSUE # 6
33
THE YOGA CONNECTION MAGAZINE
“He who travels far will often see things far removed from what he believed was truth. When he talks about it in the fields at home, he is often accused of lying, For the obdurate people will not believe what they do not see and distinctly feel. Inexperience, I believe, will give little credence to my song.” -Author Unknown
I
t is the truth! How do I know? Because I experienced it first hand and all I can do is tell my story with the hope that YOU will be inspired to be more engaged with yourself and your life. Against all advice not to, we drove to Mexico and stayed for a month. After arriving at the beach, we found a place to pitch our tents and set up a kitchen area. From there, we were able to sustain ourselves by traveling several times a week to the local store to purchase only what a cooler would hold for two days. Our days consisted of spear fishing, surfing, scuba diving, swimming, climbing for coconuts, walking, swimming, reading, and lazing about in the hammocks. It was beautiful and there was only one word to describe it: Simplicity!
A Trip Outside of Yourself
by Adriane Ehmann
We went to bed with the sun and rose with the sun. Our days’ activities were planned around the food we were going to eat. It was in that time and space where I revealed myself to …. myself. Living this simplistic existence made it possible for me to see a lot more of whom I am. I got to very personally step out of every comfort zone I have ever known and to play in the abyss of the world as it truly is. Despite being a vegetarian for a year and consuming raw foods for half that time, I ate meat and cooked food for every meal. I was able to listen to what my body wanted and honored it. It felt incredible and still does. But as there is a light side to things, there is a dark side as well. For most of my life, I have experienced anxiety and insomnia. I thought being on the beach with the ocean nearby would help to settle my system enough to fully relax. But the shadow crept up behind me, and like a tornado, I suddenly found myself in the eye of a storm of sleepless nights, nightmares, and anxiety deep down in my chest. What could I possibly be anxious about? This is what I learned from these feelings…. Anxiety is fear. It’s a feeling so strong that it distracts you from everything around you. So, what was I so afraid of? I was afraid of myself. I was afraid of the habits and patterns I had formed in my life. I was afraid to look at and take responsibility for every time I have had anxiety, insomnia, or fear-based thoughts. I always put the blame on an outside source… my childhood, the phase of the moon, the food I ate, my horoscope, my living situation, or my past.
But none beach in memories which led constant. the fears
of those things were present on the La Saladita. They were only in my and the storylines from my own head me to the conclusion that I was the only I realized that I was responsible for and anxieties that existed in my head.
In the midst of these swirling thoughts about responsibility and accountability, I began to dig deeper so that I could uncover what it was that caused these fears. I eventually found it, and it hurt. However, it hurt in a way that was positive and my life really changed after that. I discovered the word “compassion” (that is so highly spoken of) and I opened myself up to it. Because the true depth of my discomfort is not the moral of this story, it will not be publicly shared. However, what is important is that the US is constant. No matter what our situation is, we always have a choice as to how we will react. Our choice is our power. And with this comes self-empowerment. Before I left for Mexico, a dear friend shared with me something her mom told her. “The ball is in your court, you just have to realize it.” The ball is always in your court and you are always responsible for the choices you make in your life. No matter what outside influences may affect you, you can still choose how to react. Maybe this information will empower you for the rest of your life. I know that it did for me. I know now that whatever I do in life, I have the choice. If I want something to be different, then I can change it, whether it’s easy or hard. I am inspired more than ever to offer up to the world this sense of empowerment and the ability of drawing into one’s own sense of self. If I had a moral to this story, it would be to take a trip like I did. Step into an unknown situation, away from your comfort zone, and know that you will be fine. I would encourage everyone to challenge their day to day perspective on life and begin to see, in different ways, the things that challenge them. I would ask that everyone who reads this article takes a moment to imagine a more simple life because it is within us all. What would the world look like if we all empowered ourselves? When we are empowered, we accept full responsibility and accountability, meaning that we have the potential to see our actions and reactions in the world as a whole. We are all powerful people and regardless of what each of us has gone through, we have a CHOICE in everything that we do. You are Empowered! You are incredible! You can change every situation to be full of love, growth, and simplicity.
Adriane Ehmann is a local Fort Collins Yoga Instructor who has been practicing for over 8 years. She is passionate about helping students and people alike, to find their own personal best life practice! She believes in the deeper healing of yoga and offers her students a safe and reflective practice in which they can learn to explore their practice in a loving and compassionate way. ISSUE # 6
35
THE YOGA CONNECTION MAGAZINE
What’s Your Style
There are many different types of yoga classes available in our community. It can be a difficult task to choose the class most appropriate for you. Each and every person has a different body condition and needs to know which class would fit their individual needs best. Some of the most common types of yoga classes in our community are listed below and briefly explained. This will help serve as a guide for you to choose the best type of class for your specific needs. Anusara™ Inspired Yoga: This unique style of yoga blends John Friend’s eloquent Universal Principles of alignment with a life affirming philosophy of intrinsic goodness. These classes offer each student the opportunity to step into & celebrate their own unique gifts by cultivating an understanding of the outer body & the inner landscape of heart & mind.
Hot Vida Yoga: A class practiced in an 89-degree room for 60 - 70 min. Suitable for all levels, from beginner to advanced. It is a yoga class designed to deepen your Vinyasa yoga practice. This yoga series is very close to the same flow every class, so you will know exactly what to expect and clearly be able to gauge your progress. Lots of modifications and options are encouraged to help you make this class your own.
Ashtanga Yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
Hot Yoga: Hot Yoga is a series of yoga poses done in a heated room. The room is usually maintained at a temperature of 95100 degrees. As you can imagine, a vigorous yoga session at this temperature promotes profuse sweating which rids the body of toxins. It makes the body very warm, and therefore more flexible.
Beginning Yoga: The beginning yoga class is suitable for students who are curious about yoga and have little or no experience with the practice. In class, students will explore various asana’s (postures) which increase range of motion and flexibility. Asana practice increases self-awareness and provides students with a deeper level of comfort in their physical body. Selfawareness will also be explored through different mindfulness practices, which may include breathing techniques, visualizations and centering. Bikram Yoga: Bikram Yoga is traditionally practiced in heated to 105°F (40.5°C) with a humidity of 40%. are guided by specific dialogue including 26 postures breathing exercises. Classes last approximately 90
Integral Yoga: This is an all levels class that focuses on the unique needs of each student. Within the series taught, there will be ample opportunity encouraged for listening to the deeper meaning behind each pose. The series will be simple yet effective. The purpose of the simplicity is to bring the easily memorized sequence home for a personal practice outside the studio as well.
a room Classes and two minutes.
Iyengar Yoga: Iyengar yoga is the yoga style that for some 65 years, the yoga master B.K.S.Iyengar researched, developed, and brought to yoga. It is deeply scientific, emphasizing the integration of the body-mind-spirit connection. In addition, it is rooted firmly within the eight limbs of yoga as espoused by Patanjali in his Yoga Sutras. Iyengar yoga lays strong emphasis on the accuracy of the postures believing that alignment of the skeletal body brings alignment throughout the whole physical body - and further benefits the emotional and mental bodies as well. Iyengar yoga incorporates the use of props such as blankets, blocks, straps, pillows, chairs, and bolsters. The purpose of the props is to assist the student in attaining ideal alignment, even if the body is not yet open enough.
Core Power Yoga: This is one of the powerfully invigorating yoga styles and was born out of the American interpretation of Ashtanga Yoga. It is a definitively sweat producing, muscle - building, powerful workout. It is not for gentle yoga types and certainly those coming to it from a beginner’s point would be well advised to be cautious about throwing themselves into it without excellent instruction. A good power yoga teacher would be able to cater for such beginners. Unlike other yoga styles, there is little or no pausing between yoga positions (postures) and thus it is an intense aerobic workout routine. Many sports enthusiasts take to Power Yoga as its ability to balance opposing muscle. Ebb & Flow Yoga: Energizing Vinyasa flow intermittently connected with relaxing static Designed to significantly improve flexibility, balance & focusing on proper alignment & breath to deepen
Kid’s Yoga (for children 5-11): Kid’s learn to move their bodies improving balance, flexibility, and strength. They also learn how to calm or energize themselves through breath and positive thinking. They love the relaxation period (savasana) at the end!
postures postures. strength, postures.
Kundalini Yoga - For many centuries, Kundalini Yoga was a wellkept secret known only to initiates and masters within the spiritual confines of one-to-one teaching and closed orders in India and Tibet. The power of raising the Kundalini energy that resides within was considered too powerful and, if misused, too dangerous to be given free access. Kundalini yoga is one of the yoga styles that allow a non-stressful way of working to help promote flexibility, energy, serenity and a sense of greater personal empowerment.
Hatha Yoga: Hatha yoga integrates the first four limbs of yoga, including asanas (postures) and pranayamas (breathing techniques). All classes will include both postures and breathing techniques with variations in style. Most Hatha Yoga classes are accessible to all levels. Designed to increase strength, flexibility and balance while alleviating stress and promoting relaxation.
THE YOGA CONNECTION MAGAZINE
36
SPRING 2011
Mommy and Me Yoga (6 weeks to walking and their parents): Classes move slowly with emphasis on the needs of a new mom and the developmental needs of baby’s first year. Prenatal Yoga: Prenatal Yoga is an excellent way to stay in shape during your pregnancy. It is also a great way to connect to your body during this very special time. This class, taught by certified prenatal instructors will gently guide you through postures specifically designed for women during all stages of pregnancy. No prior yoga experience is needed. Yoga is very beneficial to the body, especially during pregnancy. Some of the benefits include: improving balance, flexibility, strength, and circulation. Yoga helps to bring awareness and acceptance to the body and the changes that are taking place. Regular practice helps to reduce back and leg pain, insomnia and swelling. Breathing techniques help throughout pregnancy, as well as in childbirth and motherhood. Restorative Yoga: Restorative yoga is a passive yoga practice that encourages conscious relaxation. You relax in stillness, breathe with awareness, and practice the art of letting go, of being rather than doing. This state of deep relaxation strengthens the immune system, increases longevity, generates serenity, and brings peace of mind. Mind, body and spirit are deeply nourished by the use of props to support the body, along with gentle breathing.
Yin Yoga: Great for beginners & beyond. A more passive & peaceful experience using breath, gravity, straps, blankets, & blocks to disengage & relax into longer postures held one to four minutes. In the yin practice, you explore how the slow, steady stretching of deep connective tissue can increase flexibility and gradually create more depth in poses. You focus on developing sensibility to your body’s subtle cues by quieting the mind and looking inward.
Slow Flow Yoga: Slow down in your day and enjoy it. Feel the strength and fluidity of your body as you strengthen and lengthen your muscles. Slow Flow is a practice that will move you through the entire body gently, slowly and sweetly, building intensity gradually accompanied by soothing music. Suitable for all levels.
Yoga Basics: In this class, each pose is explored for its physical, energetic, and mental benefits. Students will have ample time to feel their own breath and ability. Postures will be simple with clear and slower direction. This is an excellent class for beginners and those who want to review a few ideas and techniques that lay at the root of the beauty of yoga. Geared to provide an introduction to newcomers; an ongoing class that focuses on fewer poses, but deeper understanding. It will utilize breathing and stress reduction techniques.
Svaroopa Yoga: A deep, mindful and powerful practice in the tradition of Hatha yoga. The asanas unravel the deep-seated layers of tension in your body, starting at the tailbone, to create healing and personal transformation, while opening you to an illuminative, inner experience of your own essence. This is the goal of yoga. It’s effects are long lasting and life changing. Your body becomes supple and feels more alive. Great for the avid practitioner and beginners alike.
Yoga Fusion: Flow series yoga that focuses on deep extended postures. This class will improve flexibility, strength and stamina and promote tranquility; excellent cross-training for all athletes.
Teen Yoga (for big kids 12-18): This expressive time of life is full of mixed feelings! Well-being is addressed through music, movement, breath, and sounds. Concepts of self-acceptance are cultivated and various techniques of quieting the mind. Viniyoga Yoga: A gentle yoga style, Viniyoga encourages the student to practice the posture work so that it follows the appropriate movement for the individual's body and situation. This facilitates the function of the posture over its form. It is a yoga style that allows all aspects of yoga to adapt to the needs of the student integrating movement, breathing, and awareness in order to improve both physical and mental health. It encourages the individual to then move toward stretching their abilities, thus enhancing the state of attention. This develops an ability to become more positively responsive to external situations and acts as therapy to maintain optimum health in body and mind. Vinyasa Yoga: This is a style of yoga that flows from one posture into another to the rhythm of the breath. Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. ISSUE # 6
fun and feminine fashions for yoga and fitness
opera galleria 123 n. College suite 112 Fort Collins, Co 80524 970-484-2623 M-sat 10-6 • sun 12-4
37
featuring: Hard Tail Forever • Beyond yoga • Be PresenT • alo
W W W . Pr i Ma B o d yW e a r. Co M THE YOGA CONNECTION MAGAZINE
38
HEALTH & WELL-BEING DIRECTORY Yoga & Pilates Studios
Yoga Teachers
Bikram Old Town 159 W. Mountain Ave. Fort Collins, CO 80542 (970) 472-5700 www.bikramyoga.com
Adriane Ehmann Yoga Instructor and Personal Trainer Fort Collins, CO bodybreakthroughs@gmail.com (970) 776-6731
Breathe Yoga 353 W. Drake Rd. Fort Collins, CO 80526 (970) 223-9642 www.gotyoga.com CorePower Yoga 2700 S. College Ave. Fort Collins, CO 80525 (970) 224-4615 www.corepower.com Fort Collins Club 1307 E. Prospect Rd. Fort Collins, CO 80525 (970) 224-2582 www.fortcollinsclub.net Loveland Yoga & Core Fitness 100 E. 3rd St. Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com Miramont - Main 901 Oakridge Dr. Fort Collins, CO 80525 (970) 282-1000 www.miramontlifestyle.com Old Town Yoga 237 1/2 Jefferson Street Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com The Yoga & Pilates Center at the RAC 2555 S. Shields Street Fort Collins, CO 80526 (970) 490-1300 www.raintreeathleticclub.com Treetop Yoga 115 N. College Ave., Ste. 200 Fort Collins, CO 80524 (970) 484-0828 www.treetopyogastudio.com Yoga Adobe Vickie McLane Berthoud, CO (970) 498-0490 www.yogaadobe.com Yoga Center of Fort Collins 210 E. Oak Street Fort Collins, CO 80521 (970) 231-0496 www.yogacenterfortcollins.com ISSUE # 6
Beth O’Brien Yoga Instructor Fort Collins, CO e-mail: wattsbeth@comcast.net (970) 491-9689 Janna Pijoan Yoga Teacher 700 West Mountain Avenue Fort Collins, CO 80521 (970) 222-8528 Michael Lloyd-Billington Yoga Instructor and Personal Trainer Fort Collins, CO 80526 Website: http://alternativepersonaltraining.bravehost.com/ E-mail: michaelmadhavan@hotmail.com Om Counseling and Yoga Gwyn Tash, M.S., RYT, CMI 706 East Stuart Street Fort Collins, CO 80525 (970) 690-1045 www.omcounselingandyoga.com Sarada Erickson Om Ananda Yoga Fort Collins, CO 80526 (970) 581-8825 www.omanandayoga.com The Yogi Way Brandi Nelson Yoga Instructor & Reiki Practitioner Severance/Windsor/Fort Collins (970) 556-3050 www.theyogiway.com
Therapists Achiving Health Linday Herrera Located in Old Town Yoga Studio Fort Collins, CO 80524 (970) 402-0575 www.achivinghealth.com Colorado Center for Living Arts Celeste Magnuson, 500 South Whitcomb Fort Collins, CO 80521 (970) 472-0995 www.coloradolivingarts.com
39
Earthniight Studios Ayurveda Clinic 1136 E. Stuart, Ste. 4205 Fort Collins, CO 80524 (530) 305-7439 niight@earthniightstudios.org www.earthniightstudios.org Embody Change LIfestyle Coaching Kathleen Jones www.embodychangecoaching.com e-mail: embodychange@yahoo.com (970) 218-8878 Fluid Chiropractic Jennifer Hollstrom. D.C. 4021 S. College Ave. Fort Collins, CO 8052 (970) 818-1219 fluidchiro@gmail.com www.fluidchiro.com Jean-christophe Prin, LLC Licensed Acupuncturist 605-1/2 S. College Ave. Fort Collins, CO 80524 (970) 430-6088 jcprinl.ac@gmail.com www.jeanchristopheprin.com Lauri Pointer, HTCP/I 210 E. Oak Street Fort Collins, CO 80524 (970) 484-2211 www.LauriPointer.com Maggie Tibbetts, LCSW Counseling & Psychotherapy 218 Peterson Street Fort Collins, CO 80524 (970) 988-4173 maggieStibbetts@gmail.com Sharon Greenlee Professional Counselor Consultant Fort Collins, CO 80525 (970) 224-1810 E-mail: sharongr104@aol.com Source Point Community Acupuncture 210 E. Oak Street Fort Collins, CO 80521 (970) 689-3760 www.sourcepointcommunity.com Traditional Chinese Medical Clinic 700 West Mountain Avenue Fort Collins, CO 80521 (970) 416-0444 www.tcmclinic.org THE YOGA CONNECTION MAGAZINE
Miramont Lifestyle Sports
NORTHERN COLORADO CLASS SCHEDULES
353 W. Drake Road, Fort Collins, CO 80526 (970) 223-9642 www.gotyoga.com
class schedules are subjecct to change- please verify before attending
Spring 2011 Loveland Yoga & Core Fitness 100 E. 3rd St., Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com
Monday
Monday
6-7am
Sunrise Yoga
David
South - 2
7-8am
Vinyasa Yoga
Betty
North - 2
9:15-10:15am
Vinyasa Power Flow
Heather North - 2
9:15-10:15am
Vinyasa Yoga
Sam
Central - 1
5-6:30pm
Guided Yoga Practice
Leah
Central - 1
6:30-7:30pm
Yoga All Levels
Kendra North - 2
6:30-7:30pm
Yoga Basics
Julie
South - 2
Tuesday
8-9am
Gentle Anusara Yoga
Tomi
Central - 1
9:15-10:15am
Yoga All Levels
Kim
South - 2
9:15-10:45am
Anusara Inspired Yoga LV 2 Stacey
North - 2
10:15-11:30am
Anusara Yoga LV 2
Tomi
South - 2
12-1pm
Yoga Stretch
Terese
Centerra - 2
9:15-10:15am
Fitness Fusion
Amy
5:30-6:30pm
Yoga All Levels
Kate
Central - 1
10:45-11:30am
Kids Crave Yoga
Amy
6-7:15pm
Guided Yoga Practice
Carrie
South - 2
(Special 6 week session)
Wednesday
12-1pm
Vinyasa
Christi
6:30-7:30am
Sunrise Yoga
Kathryn Central - 1
4:30-5:30pm
Vinyasa L-1
Christi
9:15-10:15am
Restorative Yoga
Terese
6-7pm
Gentle Yoga
Kristen
9:15-10am
Gentle Yoga
Marianne North - 2
7:30-8:30pm
Candlelight Yoga
Kristen
10:15-11:15am
Fluid Power Yoga
Marianne North - 2
10:15-11:45am
Ebb & Flow Yoga
Kathryn Central - 1
Tuesday
South - 2
9-10am
Gentle Yoga
Debra
12-1pm
Senior Chair Yoga
Stacey
12-1pm
Yoga Tone & Sculpt
Christi
1-2pm
Lunchtime Yoga
Victoria Centerra - 2
4:30-5:30pm
Vinyasa
Kristen
5:30-6:30pm
Vinyasa Yoga
Betty
Central - 1
6-7pm
Vinyasa
Jennifer
5:30-6:45pm
Yoga All Levels
Kate
North - 2
6:30-7:30pm
Beginning Yoga
Adriane South - 2
Wednesday
Central - 1
8:45-9:45am
Well Yoga
Marcy
Thursday
12-1pm
Vinyasa
Jill
9:15-10:15am
Anusara Yoga LV 2/3
Tomi
4:30-5:30pm
Detox Flow
Christi
9:15-10:30am
Yoga All Levels
Kimberly North - 2
6-7pm
Slow Flo
Debra
9:15-10:45am
Anusara Inspired Yoga
Stacey
7:30-8:30pm
Candlelight Yoga
Jennifer
12:30-1:30pm
Lunchtime Yoga
Maureen Centerra - 2
6-7pm
Guided Yoga Practice
Thursday
South - 2 Cen- tral - 1
Leah
South - 2
9-10am
Gentle Yoga
Christi
6:30-7:30pm
Yoga for Climbers
Tomi
North - 2
12-1pm
Yoga Tone & Sculpt
Christi
7:30-8:30pm
All Levels Hatha
Kimberly Central - 1
1:30-2:15pm
Kids Crave Yoga
Amy
Friday
(Special 6 week session)
4:30-5:30pm
Vinyasa
6-7pm
Yoga for Fitness
Terese
Kim
9:15-10:45am
Anusara Yoga LV 2 Tomi
Central - 1
Fusion Flow
Kim
10:15-11:15am
Vinyasa Yoga
Kendra North - 2
11:45-12:45pm
Silver Sneakers Yoga
Julie
South - 2
Vinyasa L-1
Jennifer
12-1pm
Anusara Lunchtime Yoga
Tomi
Centerra - 2
4:30-5:30pm
Beginning Yoga
Adriane North - 2
Ebb & Flow Yoga
Kathryn Central - 1
Friday 9:15-10:15am
9:15-10:15am
Saturday
South - 2
7:45-8:45am
Detox Flow
Christi
4:30-5:45pm
9-10am
Yoga Tone & Sculpt
Christi
Saturday 8-9am
Vinyasa Yoga
Danny
10-11am
Vinyasa
Kristen
9-10:15am
Vinyasa Flow Yoga
Kimberly North - 2
5:30-6:30pm
Lunar Flow
Kim
10:15-11:15am
Yoga Meditation
Kimberly North - 2
10:30-11:45am
Ebb & Flow Yoga
David
4-5pm
Yoga All Levels
Kendra Central - 1
Sunday
THE YOGA CONNECTION MAGAZINE
40
Central - 1
South - 2
SPRING 2011
Sunday
9-10:15am 9-10:10am
Hatha Yoga Vinyasa Flow
Tonya Central -1 Maureen South - 2
10:15- 11:15am
Beginning Yoga
Maureen South - 2
5-6pm
Yoga for Climbers
Danny
Saturday
North - 2
Old Town Yoga
9-10:15am
Viniyoga
Shannon
10:30-11:45am
Beginner’s Yoga Basics
Stephanie
12-1:15pm
Energy Flow
Stephanie
1:30-2:45pm
Strengthen & Stretch
Jeannie
9-10:30am
Ashtanga
Dana
10:45-11:45am
Stretch & Relax
Jeannie
12-1:15pm
Integral Yoga
Michael
4-5:15pm
Earth Energy Yoga: Rejuvenate
Charlotte
5:30-6:45
Happy Hips
Stephanie
Sunday
237 1/2 Jefferson Street, Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com Monday 7:30-8:30am
Sunrise Yoga
Mike
9-10:15am
Slow Flow
Adriane
9:30-10:45am
Beginner’s Yoga
Dana
12-1pm
Viniyoga
Amy
4:30-5:15pm
Evening Energy
Diana
4:30-5:15pm
Kids Yoga
Patti Sterns
5:30-6:45pm
Yoga for Fitness
Samantha
Tuesday
5:45-7pm
Beginners Yoga
Dana
3:30-5pm
Beginner Yoga
Janna
Yin Yoga
Alan
5:30-7pm
Intermediate Yoga
Janna
9-10:15am
Integral Yoga - All Levels
Michael
12-1pm
PranaUP
Samantha
4:15-5:15pm
Slow Flow
Jack
5:30-6:45pm
All Levels Vinyasa
Gwyn
7-8:15pm
All Levels Hatha
Rachael
7:15-8:30pm
Restorative Yoga
Samantha
7-8:15pm
Yoga Classes with Janna Pijoan
700 W. Mountain Ave, Ft. Collins, CO 80521 (970) 222-8528
Saturday
Tuesday
9-10:30am
Janna
Yoga Center of Fort Collins 210 E. Oak Street, Fort Collins, CO 80521 (970) 231-0496 www.yogacenterfortcollins.com
Monday
Wednesday 7:30-8:30am
Sunrise Yoga
Mike
12-1pm
Yoga in your 50’s & Beyond
Nina
5:30-6:45pm
Yoga for Strength
Somer
5:45-6:45pm
Prenatal Yoga
Samantha
7-8:15pm
All Levels Hatha
Sarada
7:15-8:30pm
Viniyoga
Barb
8-9pm
Yoga for the Mindful Athlete
Samantha
9-10:15am
All Levels Vinyasa
Gwyn
4:30-5:30pm
Yoga for Teens
Jack
5:30-6:45pm
Energy Flow
Stephanie
5:45-7pm
Restorative with Aromatherapy
Amy
7-8:15pm
Beginners Yoga
Adriane
7:15-8:30pm
Creative Flow
Jack
Slow Flow
Adriane
12-1pm
Viniyoga
Jeannie
4-5:15pm
Yoga & Meditation
Mike
4:30-5:30pm
Earth Energy Yoga: Flow
Charlotte
5:30-6:30pm
Prenatal Yoga
Sarada
Level 2-3 Iyengar Yoga
Cathy
12-1pm
Yoga for Healthy Neck & Shoulders
Cathy
4-5pm
Gentle Yoga(call Cathy)
Cathy
5:30-7pm
Level 3 Iyengar Yoga
Cathy
7:15-8:30pm
Level 1-2 Iyengar Yoga
Cathy
12:15-12:45pm
Zazen Meditation
Cathy
5-6pm
Vinyasa Yoga Flow
Beth
6:15-7:15pm
Anusara Yoga
Tomi
9:30-11am
Level 2-3 Iyengar Yoga
Cathy
12-1pm
Yoga for Strong Backs
Cathy
6-7:30pm
Level 1-2 Iyengar Yoga
Cathy
Level 1 Iyengar Yoga
Connie
Wednesday
Thurday 5:30-6:45pm
Friday 9-10:15am
9:30-11am
Tuesday
Thursday
ISSUE # 6
Intermediate Yoga
7-8:30pm Restorative Yoga (meets on the 2nd Thursday of each month)
Connie
Saturday 9:30-11am
Restorative Yoga
Connie
(Last Saturday each month, check website)
41
THE YOGA CONNECTION MAGAZINE
Treetop Yoga
115 N. College Ave., Suite 200, Fort Collins, CO 80524 (970) 484-0828 www.treetopyogastudio.com Monday 11:30-12:50pm 5:30-6:50pm 7:05-8:15pm
Vinyasa I Kriya Yoga All Levels Hatha (Donation Only)
Ena Kate Erin
Tuesday 10-11:45am Chakra Series Ena (8 weeks - pre-register, April 12-May 31) 12-1pm Otterbox Corporate Yoga Kathryn 4:20-5:20pm Kids Yoga Alissa (4 week sessions) 5:30-7:30pm Feminine Presence Anna (5 weeks ... Begins March 22; pre-register: ajfeuille@me.com) Wednesday 11:15-12:15pm Mommy and Me Yoga Ena (4 week sessions) 12:30-1:15pm $6 Lunch Yoga Chris 7-8:30pm Yoga for Nerds Jessie/Mimi Thursday 10-11:30am Vinyasa I-2 withYoga Nidra Ena 12-1pm Otterbox Corporate Yoga Kathryn 4:20-5:20pm Teen Yoga Ena (4 week sessions) 5:30-6:50pm Intro to Yoga Phase 2 Barb (6-week series, begins March 10 - must pre-register) 5:30-6:50pm Intermediate Asana Sarada 7-8:30pm Yoga and Meditation Sarada Friday 12-12:45pm Pre-School Yoga (3-5 yrs.) Alissa (4 week sessions) 6:30-8pm Satsung Michael (last Friday of each month) Saturday 9-6pm Shambhava Intermediate Teacher Training Sarada (Month of April ... omanandayoga.com) Sunday 9:30-10:50am Shambhava Yoga Aramati 12:30-1:30pm
Family Yoga (first Sundays, Pre-register)
Alissa
Also, booking once monthly Ayurvedic and Yoga Therapy appointments for Dr. Saraswati Buhrman, PhD. director of The Rocky Mountain Institute of Yoga and Ayurveda. More info, www.ayurvedicsolutions.com Certified Yoga Therapy with Ena Burrud. Call for details
THE YOGA CONNECTION MAGAZINE
42
Listening for Nature’s Whisper: Restorative Yoga Workshop with Jolie Cash – Saturday, March 19th from 3-5pm at Old Town Yoga. Release the old and make room for the new! Open your body in a soft, gentle, and nurturing environment. Enjoy aromatherapy and while relaxed in supported postures, allow the imprinting of positive affirmations to saturate your every thought, conditioning the body, the mind, and the soul to move forward in life without obstruction. $25 pre-registration; contact Old Town Yoga at 222-2777. Ashtanga Immersion with Kathryn Visser – Saturdays, March 19th & 26th from 10-11:30am at Miramont Central Location. The Ashtanga Immersion is an in-depth study of the Ashtanga Primary series. Ashtanga yoga is one of the world’s oldest sequenced yoga series. Any modern vinyasa class has its roots in Ashtanga. Study multiple breathing techniques to unite the body with the mind, perfect alignment to keep your body safe and strong, and energy locks, allowing you to tap into energy and strength you never knew you had. Semi-private (6 - 20 participants). Drop in rate: $5 member / $8 non-member. Arm Balances and Finding Fearlessness with David Moats – Tuesdays and Thursdays, March 22, 24, 29 & 31 / April 5, 7, 12 & 14 from 6:30-7:30am at Miramont Central Location. This series will take you, step by step, through the 8 primary arm balances needed on the journey towards an advanced practice. Strengthening techniques, along with core exercises, are added to increase efficacy in the execution of the asanas. $99 per member / $120 non-member. Inner Wisdom: Intuitive Body Reading with Rabecca Knighton – Saturday, March 26th from 10-6pm at Treetop Yoga $280, $250 early registration. Call 970-484-0828 to register. Finding your own Inner Excellence –-Saturday, March 26th from 4-6pm at Old Town Yoga with Marianne Monteleone. Many of us have been trained to live in self-doubt & conflict, & have adopted habits of self-denial. We shall root out & release self-inferiority patterns that have imprinted over the years. In their place, we’ll establish our own Self-Excellence so that this becomes our guiding star. Join Marianne for this powerful Experience, including Deep meditation and Kundalini Yoga. $20 pre-registration; contact Old Town Yoga at 222-2777. Yoga, Journaling and Meditation with Mo Geraghty – Sunday, March 27th from 12:30-2:30pm at Old Town Yoga. Journaling for Health and Well-Being. Discover the benefits of journaling including: healing, organizing, recording memories, sorting out difficult emotions and much more. Use poses as springboards to open into your writing possibilities. Learn and practice a variety of journaling techniques. $25 is paid by March 25th. Contact Old Town Yoga at 222-2777. Intermediate Yoga Teacher Training – April 2nd through April 30th Saturdays from 9am to 6pm and Thursdays from 5:30pm to 8:30pm at Treetop Studio. Expand your teaching skills and depth of knowledge. Refresh yourself and your teaching. Yoga Alliance registered – Shambava School of Yoga training. Pre-requisite: 200 hour yoga teacher training. Investment: $650 prior to 3/19, $700 after 3/19 (includes online manual and Shoshoni weekend). Payment plans available. Register online at www.shambhavayoga.org or call Sarada at 970-581-8825. Questions? Call Sarada or e-mail: sarada@omanandayoga.com Monthly Soul Journaling Workshops – April 4th, May 2nd and June 13th from 6:30-8:30pm. Experience a fresh, soulful, playful way of journaling and experience the power of journaling within the energy of a group. Guided meditation and many unique, creative journaling techniques. No journaling experience necessary – all are welcome. $20. Dates subject to change, so contact Lauri for more information: lauripointerhtcp@gmail.com
43
Intro to Ayurveda and Ayurvedic Tea Tasting with Niight Wind – April 6th from 6-7:30pm at Happy Lucky’s Tea House. $5. Contact Niight for more information: night@earthniightstudios.org The Power of Expression: An Art and Yoga Workshop for Teens with Ena Burrud and Julie Gillen – Saturday, April 16th from 1-4pm at Treetop Yoga $40. Call 970-484-0828 to register. Add a Little Energy Medicine to Your First Aid Kit with Lauri Pointer – April 20th from 6-8:30pm. Come learn the basics of energy healing and take home some Healing Touch techniques to treat yourself and your family for some of the most common ailments: headaches, cuts, bruises, sore muscles, insomnia, etc. Learn how to enhance your body’s natural ability to heal with the simple, but profound methods of Healing Touch. No experience necessary. $20. Contact Lauri for more information: lauripointerhtcp@gmail.com Level 1 Healing Touch with Lauri Pointer – Saturday and Sunday, May 14th and 15th from 9am to 6:30pm each day. Develop concepts and skills in energy-based therapy and learn a variety of Healing Touch techniques to use with friends, family, pets, and/or professionally. Come cultivate your innate capacity to flow energy and discover why Healing Touch Program is a leader in energy medicine. $363 includes materials fee. Contact Lauri for more information: lauripointerhtcp@gmail.com From Pose to Peace with Michael Lloyd-Billington – Sunday, May 15th from 2-4pm at Old Town Yoga. An Introduction to the Yoga Sutras of Patanjali. In this special introductory workshop, we’ll explore the fundamentals of the Sutras, including the basic goals and techniques of Yoga. We’ll look at how these teachings apply to the challenges of daily life and how we can benefit from them both on and off the mat. $20, preregistration. Contact Old Town Yoga at 227-2777 for more information. Asana, Chakras, Nadis, and Bandhas: A Yoga Workshop with Kim Schwartz – Friday, June 10th through Sunday, June 12th. Friday: 6:30pm to 8:30pm; Saturday: 9am to Noon & 2:30-4:30pm; Sunday: 9am to Noon at The Yoga Center of Fort Collins. Beginning with a lecture Friday night on subtle anatomy, this workshop will cover how prana moves through the subtle pathways (nadis) and is given predisposition by the life force centers, called chakras. The purposes and practice of the pranic valves or locks, called bandhas, will be covered. $155 before May 25th, $170 after May 25th. Friday night only: $35 drop-in session (Saturday and Sunday not available as drop-in sessions). Call Janna Pijoan to register: 970-222-8528 Kirtan Gathering – Every Tuesday, and 1st and 3rd Fridays, 7-9pm. FREE. Kirtan is a call-and-response form of yogic chanting that prepares the mind for meditation by opening the heart. Join a sweet, no-pressure group of folks to experience the bliss of chanting. 626 Country Club Road. Authentic ashram chai served. Call Ravi or Dhara Carter for more details, 970-472-1421. Posture Workshop with Adriane Ehmann – 90 minutes to focus on improving the way you feel! This workshop is a great way to begin healing on previous injuries as well as preventing future injuries. $25 at Old Town Yoga. Sessions will be held through-out the spring. Contact Adriane for dates and to sign-up. 970-776-6731 or bodybreakthroughs@gmail.com THE YOGA CONNECTION MAGAZINE
Embracing Uncertainty
by Alan Starner
When I was young, I enjoyed watching Gilligan’s Island, a popular sitcom of the
Our sources of food and water were unknown. And each day contained the possibility to be attacked by animals or another tribe. We feared the unknown, and for good reason.
era. There is one scene during the opening jingle where Gilligan is wearing large homemade wings and flapping mid-air. His buddy, the Skipper, is saying, “Gilligan, you can’t fly, it’s impossible!” “I can’t?” “No!” Gilligan then falls to the earth.
Our response to this fear of the unknown was to get smarter; better able to predict, and better able to control our environment. We developed agriculture to create a more reliable food source. We built homes to protect us from the elements and predators. We studied the change of seasons, the moon, and the stars.
I like this scene because is speaks of belief and certainty. Gilligan started out wondering if he could fly, and the Skipper gave him “certainty” that he could not. The irony being that he was already flying; his certainty papered over his actual experience with a mental construct.
Humanity has made astounding progress in the last 10,000 years. So much more is known. There is so much more certainty in our lives. Most of us do not worry about having enough food to eat, water to drink, or being eaten by tigers. But try as we might, we still live within a world of the unknown and uncontrollable.
I’ve been thinking a lot about the origins of humanity; what we ate, how we lived, the development of language and the growth of culture. I can imagine a time in our early history where we developed the ability to think abstractly. We could imagine the future and plan for it. Yet all around was the unknown and the uncontrollable. The weather was unpredictable.
Alan Starner has been studying Eastern and Western spiritual teachings for over 30 years, and teaching yoga for the past 8 years. He is currently focused on yoga philosophy with an emphasis on Rajanaka.
THE YOGA CONNECTION MAGAZINE
44
SPRING 2011
I believe that fear of the unknown is one of the strongest fears within us. We are so uncomfortable being uncertain. I have found myself papering over the mystery and “unknowableness” of life with certainty. I’m certain about the continuation of relationships, income sources, and the American way of life. This certainty is a warm illusion I wrap around myself to avoid the uncomfortable unknown.
I’ve observed something interesting when dealing with true experts in any subject area: Although those around them may be certain, these experts maintain a level of uncertainty. Once a person becomes certain, then there is no reason to learn more. This closes one to new information or alternative explanations. So the expert, being someone who is continually learning, will keep open to different perspectives. They are close to the boundaries of knowledge; boundaries that are in flux as new research comes in. From a distance, this boundary looks like a static wall, but from up close, its shape is changing. You could say that being certain is knowing just enough to be dangerous.
Certainty seems like such a positive, confident thing. It creates a kind of quiescence of the mind; a comfortable separation from possibilities we dare not imagine. I could not even count the number of times I’ve been certain about something, only to have it be wrong. That investment that I’m certain will go up usually goes down. Could it be that certainty is actually the inverse of confidence?
The Zen Buddhists talk about beginners mind: having the openness and wonder of not knowing. The beginner is uncertain, and this uncertainty allows for new growth and a fresh perspective. Uncertainty keeps one in contact with the present moment, while certainty keeps one in contact with their inner semantic reality. Behind our desire for certainty lies our fear of the unknown. Yet we live in a world that is mysterious and uncontrollable. That was true during the early days of human history, and it’s true now. It will probably always be true. Maybe it’s time we get more comfortable with the unknown. Maybe it’s time to embrace uncertainty.
Drifting on the ocean I’m drifting on the ocean in my luxurious life boat. The seas are calm right now, and there is water as far as I can see in each direction. I’ve been craving to be back on land for a long time now. I’ve tried sailing in one direction, and no mater how far I go, I still see only water. In which direction is land the closest, and which lands do I want to travel to anyway? I’ve been drifting so long my memory of the land is starting to fade. Did I really live on land most of my life? I’ve been wondering if I made it all up, as though I put photos of landscapes on the windows of my lifeboat to give myself the illusion of being on land. Water is my life now. Water as far as the eye can see. It’s beautiful and austere, but also a bit lonely. Should I be trying harder to reach land? Or should I just be content to sail where the currents of air and water take me? What if there is no land, and never was? I give thanks for the supply of food and drink I have on my life boat, giving me time to ponder the mysteries of the wind and water. So little seems under my control; the wind and water flows as it will. Sometimes I think I see land peering through the mist. Sailing toward the apparition, I cannot find it. Did I go the wrong direction? Was the land a mirage? I do not know. ISSUE # 6
45
THE YOGA CONNECTION MAGAZINE
Once Upon A Yogi Time O
In this story, the genie represents the mind, powerful, obsessive, and self-destructive. The curly hair is a meditation practice like mantra repetition, a positive thought, or breathing routine.
nce upon a yogi time, a man asked a yogi to grant him a personal genie so that he can have the genie do whatever he wishes. The yogi agreed, but warned the man that the genie MUST have something to do or he will eat the man.
Whenever your mind does not HAVE TO be occupied, why allow it to drive you crazy? Give the mind a curly hair to work with – let it focus on a meditation practice – and you’ll always retain your peace.
“No problem” the man said, “I have plenty of tasks for him.” As soon as the genie appeared, he asked for work. So the man commanded him to build a beautiful palace full of furniture, thinking that it will take genie some time. But to his surprise, the genie was done in seconds. The man asked for servants. Snap! In a fraction of a second, the palace was full of servants. The man asked for food. Snap! Tables full of all types of food appeared right in front of him. Soon, the man had nothing to ask for. The genie turned to him ready to eat him. The man got frightened and ran back to the yogi, with genie following close behind. “Please,” he begged the yogi, “Could you take him away! I can’t find any more things for him to do. I am sorry that I was so selfish.” The yogi took pity: “OK. I’ll take care of the genie.” He plucked a curly hair from his head and handed it to genie: “Here, straighten this hair and stand it on its end.” The genie pulled the hair straight but as soon as he let it go, the curly hair curled back into its spiral shape. Again and again, the genie tried, but how could he straighten a really curly hair!? Then, the yogi addressed the man: “Whenever you have something for genie to do, ask him to do it. As soon as he is done, ask him to go back to the curly hair.” THE YOGA CONNECTION MAGAZINE
46
Playfully you hid from me. All day I looked. Then I discovered I was you, And the celebration Of That began. Lalla (India)