Uniting Health, Awareness, and Conscious Living
Complimentary
Published by Local Yoga Junkies
Summer 2011 Volume 2, Issue # 3
Editor’s Note
We continue to be truly blessed with many wonderful writers and contributors to the publication! This issue is loaded with great reading and insight. We have some continuing writers that you have come to love. Sarada Erickson continues sharing her yogic wisdom as she explains yagna – practice at the fire temple. Kim Schwartz continues his series on the Kleshas, introducing Asmita. You’ll continue to be inspired by Alan Starner and Ena Burrud as they take us deeper into yogic practices and philosophy. As well as the amazing continuing writers, we welcome you to read from some of our new contributors. Local culinary favorite and owner of Tasty Harmony, Sacha Steinhauser, will be contributing a series called, “The Kitchen Temple,” in which he’ll share his stories of cooking around the world accompanied by some yummy recipes! Cathy Wright leads us through a challenging and fun “At Home Practice” as we explore Iyengar Yoga. Please enjoy all the wonderful offerings and write to us with your feedback and ideas that you would like to share with our community!
“If the sight of the blue skies fills you with joy, if a blade of grass springing up in the fields has power to move you, if the simple things of nature have a message that you understand, rejoice, for your soul is alive.” -- Eleonora Duse
As I was listening to NPR a few weeks ago, I heard a story that a guest author was retelling. This woman’s best friend was in the final stages of cancer, in the last few weeks of her life. They were out shopping together and the author was searching for a sexy skirt to wear for her second date with a new fella. She came out of the dressing room and walked over to her wheelchair bound friend. She asked, “Does this skirt make my back side look big?” Her friend, in a very kind and gentle manner, responded, “You don’t have TIME for that.” This simple statement had a profound and lasting effect on the woman, as it did me. In these uncertain times, why is that we often spend so much unnecessary energy worrying about the most mundane, trivial things? Why do we stress out about superficiality when there is so much beauty and life all around us? As the saying goes, “don’t sweat the small stuff … and it’s all small stuff.” For this summer, on this day, take time to enjoy the fragrance of roses in the air. Take your baptismal plunge into Horsetooth Reservoir. Take off a couple of days and head up to Crested Butte to see the beautiful wild flowers in bloom. Honor this moment … because you don’t have TIME for all the pettiness. We have only this moment, so why not make it the best moment it can be!?!
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. Blessings, The Yoga Connection
The Yoga Connection is a quarterly publication. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity.
For advertising and editorial information, contact: Kate Stephens or Gary Pritchard Phone: (970) 214-6921 E-mail: yogaconnect23@gmail.com
Printed on Recycle Paper THE YOGA CONNECTION MAGAZINE
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Contents Features Summertime ...
The Klesha Asmita
Kathleen Jones welcomes the summer through poetry ................................ pg 9
Kim Schwartz introduces the second of the five perceptual obstructions, Asmita ..... pg 18
Summertime Smoothies
Yoga Nidra
Stay energized this summer with these delicious and nutritious smoothies ........................ pg 10
Ena Burrud explores yoga nidra and your dream world ....... pg 28
The Fire of Yoga
The Nature of True Nature Yoga
Sarada Erickson teaches us about yagna - practice at the fire temple ............... pg 12
Doug Lowe shares a personal experience of finding an edge to evolve ............. pg 30
Dancing in the Pulsation of Rememberance and Radiance
Reconnection to Yourself Emily Wilson helps you reconnect with your body, mind, and spirit
Stacey Swerer delves into Anusara速 Yoga and the 5 Universal Principles of Alignment ........................................... pg 32
...................................................... pg 14
Going Beyond Green
Lead Me to Your Door
Adriane Ehmann shares her thoughts on sustainability ...... pg 34
Melissa Elder shares about the Yoga Sutras, the Bhagavad Gita, and the path to our spiritual doors ....................................... pg 15
Opening Ourselves to Healing One-Year Dreadaversary:
Cher Huesers shares how energy healing can lead you to a more blissful life ............................................................ pg 36
Taylor Isaacson shares 5 Lessons from a Knotty Idea ..................................... pg 27
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Contents Departments The Kitchen Temple
What is the Core?
Finding Peace in Coconut Curry
Connect to the inner unit with Christi Sullivan ............................................... pg 17
........................................................ pg 8
Lessons from the Mat
Health & WellBeing Directory.................. pg 39
Discover forgiveness on your yoga mat, with Beth O’Brien ............................... pg 11
Meditation Northern Colorado Yoga Class Schedules Summer 2011...................................................... pg 40
Marianne Monteleone leads us though a Kundalini meditation for keeping up in times of change ........................... pg 16
Preparing for Summer with Ayurveda
Summer Workshops 2011........................ pg 43
Niight Wind shares how to beat the heat of summer ........................... pg 20
Sanskrit Corner
Triadic Heart
Finding balance with Abhyasa and Vairagya ......................................... pg 21
Alan Starner helps us understand our common threads ......... pg 44
At Home Practice
Once Upon a Yogi Time
Cathy Wright shares some Iyengar Yoga Insight .............................. pg 22
The re-telling of the ancient yogi
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stories through the ages .... pg 46
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Letting love light the way by Kathleen Jones
Bright sunlit morning … perfect time for skillful action Awakening the wisdom of the body moving purposefully, mindfully awareness shining into skin, muscle, and bone, into each arising moment aware of posture, of breath, of birds singing, and water splashing Bright moonlit evening … perfect time for deepened reflection Breathing into the expansive wisdom of the heart, The soft light of its truth revealing that which matters most— appreciation, kindness, faith, and joy Allowing love to light the way
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
The rising sun blesses my mind with joy.
The setting sun blesses my heart with peace. ~Sri Chinmoy
Kathleen Jones teaches Anjali Yoga and offers workshops & private coaching through Embody Change Coaching www.embodychangecoaching.com
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The Kitchen Temple:
Finding Peace in Coconut Curry by Sacha Steinhauser
F
We ate one meal a day. In the Theravada tradition, those on the path don’t eat after noon. So you’re damn sure we got our two bucks worth. The food was so good that it was an obstacle to everybody who stayed there to remain unattached to the pleasure we got from that one meal. Cashew curry, coconut dahl, fried green beans, rich jackfruit curry, string hoppers, fresh papaya, and on and on. Quite often, I would strategically plan out in my head, while sitting on my cushion, just how I’d be able to stuff as much food into my limited belly as possible.
or half a year I watched my psyche unravel at a meditation center in the cloud covered mountains of Sri Lanka. It was a simple place of retreat without electricity and far from my culture. Nilambe was established and operated by an amazing human being, a man with the biggest ears I’ve ever seen, a man known as Godwin. It was there that I first truly encountered the kitchen as a temple, a sacred place of transformation. Every morning at 4:30, I’d wake up to the sound of the leeches laughing at me as they dragged their obese bodies across the floor of my kuti, with a trail of red leading from me to them. The next sound I’d hear was the “thump, thump, thump” of one of the cooks in the adobe style kitchen smashing up the freshly grated coconut flesh, making the day’s supply of coconut milk. This sound, in fact, could be heard all over the island every morning. On that tropical tear shaped paradise, you don’t start your day without fresh coconut milk for your curries.
As time progressed, and I watched meditators come and go, the attachment to this one meal subsided and it became a practice to watch the fear of not getting my fix creep up on me and then dissipate. Now it was the newbies who would pile up their plates high, eyes wide, and cranks cranking in their heads. Another contemplative exercise I would practice was generating the feeling of being grateful for the food I was given. I was beginning to create a deeper definition of food and nourishment. As David Crow, owner of Floraecopeia puts it, “Life = The Transformation of Light into Consciousness.” What ended up on my plate started out as sun and moonlight, transformed into plants, absorbed into my bloodstream, became refined through my metabolism, and ended at the most glorious culmination for a living man: sperm. The reproductive elements of a human are the seeds which will turn into the next step in the refinement of consciousness: my offspring. Life = The Transformation of Light into Consciousness.
The two male cooks, our magical kitchen wizards, were quite the characters. Neither of them belonged in a meditation center. I doubt they practiced any form of attention discipline. One was flat out angry all the time and was once the center of controversy when a visiting meditator tried to stop him from beating a dog to death. We’d be knee deep in blissful Samadhi when our angry chef would decide to light some fire crackers off outside the meditation hall. Yes, he was a problem child, but when it came to cooking, he was enlightened. THE YOGA CONNECTION MAGAZINE
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Sri Lankan Dahl
And how sacred is that process? What an honor to create food for people and to be part of that refinement? These were the thoughts running through my head as I was supposed to be stil … and then the sound of the cooks banging pots in the not so far away kitchen.
Serves 4-6 1 ½ cups redlLentils
The two misfit chefs kept that kitchen and their coconut alchemy top secret. If you happened to come in for a drink of water or, god forbid, stop to watch them, you would immediately be “tisked” and, with a not so polite movement of the hand, be encouraged to leave immediately. “Patience,” I would tell myself, “practice loving kindness.” So I secretly watched … I was a very thirsty meditator.
2 tsp coconut oil 1 onion, chopped 2 cloves garlic, minced
I watched how they would scrape off the coconut flesh. How they would make two batches of coconut milk; first the strong stuff, the crème of the first batch, and the second, less strong milk. I observed that they added the two types of milks at different times. I’d take mental pictures of unknown herbs they used and find them at the market place when I traveled down from the center. I even sent in a spy, my friend, the pretty girl that they allowed to hang out, to infiltrate the inner temple of coconut curry, and who came out victorious with a bona fide recipe!
¾ tsp curry powder ½ tsp chili powder ½ tsp cumin seeds, whole ½ tsp mustard seeds
Ultimately, what I learned was that ingredients are only half of what is in your food. I wouldn’t go as far to say that these two tyrants put their love for us and good intentions for us in the food they made. But, they were obviously struggling souls who, when cooking, when deep in their early morning temple, were only aware of that which they were creating: something beautiful. As time went on, I understood why Godwin kept them around. Cooking was their meditation, their path, and they were finding dharma on their own terms.
3-4 curry leaves (available at Rice and Spice) 1 jalapeno, seeded and minced 1 cup water 1 cup coconut milk (I highly recommend going through the experience of making your own fresh coconut milk, to save space here, there are plenty of recipes online of how to prepare fresh coconut milk from scratch!)
When the meditator that witnessed the dog beating left the center in a cloud of drama, declaring that the place was a hoax and that Godwin wasn’t a real teacher of peace, I asked him why he defended the cook.
½ lime, juiced 2 Tbsp. cilantro, chopped
“Dilip,” he said, “needs this place more than anyone. If I throw him on the street, what will he become?” It took a lot of guts for Godwin to look like he was excusing violence when in fact, if you looked deeper, he was facilitating peace. We like the idea that a spiritual path is clean, beautiful and always heading towards a better place, but, often times, it can get messy and ugly.
Salt to taste (1/4 to 1 tsp) Wash the lentils thoroughly and boil in pot with the water and ½ the onion and garlic. When the lentils turn yellow and become soft, remove from heat and set aside. In empty pot, add the rest of the onions and oil, sauté on low until onions become translucent, then add the garlic, curry leaf, cumin, and mustard seeds. When the seeds pop, add everything else except the coconut milk and lime. Add extra water, if necessary, at this point and simmer for several minutes until everything smells glorious. Add coconut milk and simmer for several more minutes. Take off heat and add lime juice and cilantro.
As I write this now, having worked in many kitchens, with many chefs, I see that Dilip works in many restaurant kitchens. The process of cooking is their meditation in action. By nourishing others, they are being nourished. It’s a win-win. I’m not saying that all kitchens are temples of healing. But, potentially, they can be. Potentially, the deep fry station at Perkins is the most sacred place for somebody.
Serve with cheap rice full of gravel bits for authentic Sri Lankan meditation center experience or add more water to make into soup.
There is a reason why food and the person making the food are so important in all cultures. Other than the obvious fact that food equals life, food tells a story, a very important story, that involves you, your culture, your aspirations, and your family’s history. It tells a story about the origins of life even; how the sun impregnates the earth and life is born and is transformed into plants and plants into animals and how humans use their God given creativity to make something artful.
Sacha Steinhauser has been a gastronaut since 1999 when he started a raw food catering business in Santa Barbara, Ca. and has been fascinated by the relationship between food and consciousness ever since. Graduating with a B.A. in religious studies and working closely with people healing themselves with diet and lifestyle change, Sacha’s path has led him to open Tasty Harmony with his wife Jill. In their spare time, Sacha and Jill are parents to 5 awesome children.
It is in the kitchen that all these stories bear fruition. This is the story of an angry cook finding solace, and the story of sun and moonlight being transformed into the delicious food that awaits your chomping teeth. This is the Kitchen Temple.
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Summertime Smoothies Stay energized this summer with these delicious and nutritious smoothies. Enjoy!
Sweet Strawberry Smoothie •
8 strawberries, rinsed and de-stemmed
•
1 peeled banana
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1 young Thai coconut (water and flesh)
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2 Tbsp. hemp seeds
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1 Tbsp. agave nectar
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1/2 cup ice 1.
Blend all ingredients in a high-powered blender.
SuperGreen Smoothie
Blueberry, Carob, and Almond Milk Smoothie
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1 ripe peeled banana
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1 cup blueberries
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1 ripe mango, cut and peeled
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1-1/2 cups almond milk
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2 leaves kale or 1 cup spinach
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1 to 2 teaspoons agave syrup
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1 Tbsp. SuperGreens or spirulina
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2 teaspoons raw cacao powder, carob powder, or cocoa
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1 Tbsp. maca-root powder
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1 tsp. agave nectar
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½ cup ice
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1 cup young Thai coconut water
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½ cup ice 1.
1.
Blend all ingredients in a high-powered blender.
Blend all ingredients in a high-powered blender.
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LESSONS FROM THE MAT: Discovering Forgiveness by Beth O’Brien
The class began with mindful breathing. Structured breathing exercises enable one to release anxiety and stress, creating a shift from the demands of the outside world to a peaceful, inner focus. The class was encouraged to identify an intention for the class. Surprisingly, I heard my own voice silently say, “please let me find the space to let go of anger and forgive my friend.” I knew finding forgiveness would be a challenging task, one I wasn’t sure I was emotionally ready to take on just yet. But, the yogini in me decided to be hopeful, and I saved my work on forgiveness, however brief or small, for Savasana. In yoga, Savasana is the period at the end of class reseved for quiet meditation. Most of the restorative yoga poses that day centered on opening the chest and the heart. One such pose is Mountain Brook Pose, in which you place a bolster under the knees, a single folded blanket under the shoulder blades, and a long-roll blanket under your neck. Then you lie back on these props. In doing so, I brought my attention to my heart. I began to notice a myriad a feelings radiating from heart, and I opened myself to receiving them. From here, we moved into a reclining twist with a bolster, and my thoughts began to quiet down. Then the class gently shifted into a simple supported backbend. I noticed my heart softening, and the tension melting away.
“Take your problems to the mat.” Yoga teachers often emphasize this message to their students. It is a reminder that yoga is more than a physical practice; it is a place of welcome to sort out life’s challenges.
It was time for Savasana. I moved into the pose, ready to see what I could do on forgiving my friend. I dug deep, and I discovered that the anger and the hurt had diminished. In its place, I found space for joy and love. Lawrence Kohlberg, a psychologist who wrote about moral development, said that the highest stage of forgiveness is forgiveness as love: “I forgive unconditionally because it promotes a true sense of love.” In those few moments, I glimpsed a sense of forgiving enough; not completely, but enough.
Recently I had the opportunity to apply this recommendation.
I had confided to a close friend a secret I held near to my heart. To disclose such confidences to a friend demonstrates our willingness to take a risk, and to allow ourselves to be vulnerable. I did so willingly, believing that my friend would treat our discussion as a private matter as agreed. Within a few days, I found out that my friend had “spilled the beans” to another mutual friend. I felt hurt, angry, and betrayed. Why did she treat my confidence so lightly? What did she gain by betraying my trust in her?
With class over, I biked home, my burden lifted. In the basket by the front door, I found a letter from my friend, apologizing for her behavior, and inviting me to discuss ways she could mend the broken trust. By taking my problem to the mat, I found a way to forgive, re-opening the circle of love.
These thoughts were spinning around in my head, but I had other commitments needing attention. I managed to find a way to contain the thoughts and accompanying distress. I went to the yoga studio to attend a restorative yoga class. Restorative yoga offers active relaxation—a chance to balance out intense activity and movement with quiet activity, rest, and stillness. ISSUE # 7
Beth O’Brien, Ph.D., is a certified Hatha Yoga instructor and licensed Psychologist. She teaches vinyasa yoga classes at the Fort Collins Yoga Center. Your comments are welcome! Email: beth@bethobrienphd.com. Website: www.bethobrienyoga.com.
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THE FIRE OF YOGA BY SARADA ERICKSON
I
or sounds to invoke the Divine). Offerings are made throughout the process - flowers, fruit, ghee (clarified butter), and others. Once the fire is created, it can be maintained for varied amounts of time - from a couple of hours to many days. I have heard in India that there are sacred fires which have been chanted to for decades without ceasing. While chanting at the fire, an offering of masala is made with each mantra. Masala is a combination of rice, barley, ghee, sugar, and black sesame seeds. A small pinch is thrown into the fire with each mantra. This is symbolic of burning up all that prevents us from attaining enlightenment.
remember an evening sauna I enjoyed over a decade ago while living at Shoshoni Yoga Retreat, an ashram outside of Nederland, CO. I was in the company of another work study and we were chanting as the heat grew. The physical purification was accompanied by an internal purification from chanting. My friend taught me an English chant that I enjoyed: We are opening up in sweet surrender To the numinous love light of the One We are opening, we are opening We are opening, we are opening
Fire has long been a symbol of the sun, the power of change, and purification. Fire can be considered a destructive force which reduces everything to ash, a state of nothingness. But, this destruction can also be beneficial and perhaps necessary in the natural world. Fire renews the soil, removes old debris and allows for new growth. Ordained yogis and yoginis wear orange as a symbol of the fire of yoga. It represents the wish to be free of worldly entanglements and the willingness to walk through fire, to be destroyed, in order to achieve that.
We are rising up like a phoenix from the fire Brothers and sisters spread your wings and fly higher We are rising up, we are rising up We are rising up, we are rising up. The phoenix is a symbol in many cultures for transformation, rebirth, and immortality. It is a mythical fire-bird that builds itself a new nest towards the end of its long life. The nest ignites and the phoenix burns fiercely, being reduced to ashes. A young phoenix then emerges from the ashes to live anew. The first verse of the chant, opening to sweet surrender, prepares the way for transformation through the flames of one’s existing life to emerge with a new understanding, to a new way of life. This symbolism parallels the experience of the path of yoga in many ways.
Few people living in the modern world have access to a yagna, but it is possible to create a similar practice for oneself. You can use any type of fire pit that is only for spiritual practice. A new hibachi or similar contained fire vessel could be used. A fire pit could be made out of bricks. However it is created, it is not a place to roast marshmallows! In a more simple approach, the flame of a burning candle represents the same thing as a larger fire. I have visualized offering masala to a fire while repeating mantra and gazing at a dancing candle flame. Yogis are flexible!
Tending the Sacred Fire Being part of Shambhava School of Yoga and its ashrams, I have the opportunity at times to do yagna - practice at the fire temple. The fire temple was built by dedicated yogis in a traditional style. The ceiling and the walls are separated to allow for fresh air flow. In the center of the temple, sacred fires are built and the smoke rises to exit through the open air above. To build a fire, a yantra (geometric pattern to focus mind and connect to Higher Consciousness) is drawn while chanting mantras (sacred words THE YOGA CONNECTION MAGAZINE
The Lord of Dance Dancing Shiva, also known as Shiva Nataraj, is a beautiful and powerful deity dancing in a ring of flames. He is engaged in the great cosmic dance. The purpose of his dance is to release people
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done any particular day. I do not have enough time. I have too much to get done. It is painful. I have guests. I am travelling. I do not have a good space for it. I want to, but I just end up doing other things. It is too noisy. There are always people around. These are examples of how the internal heat likes to escape. Sure, it would be ideal to have a beautiful quiet space and a couple hours a day to practice. But our spark, our wish to be free, must be stronger than that. We must learn how to work with our own lives and find a way to do daily practice. We can adapt to the fluidity of life, yet maintain the inner fire. Working through all of the distractions, both internal and external, builds the internal fire. This fire burns away illusion and suffering. We become free! But, we have to feel like it is the most important aspect of living - like we will freeze during a cold Colorado night if we do not tend this sacred fire.
from ignorance of the True Self. The circle of fire represents the illusion and suffering of the universe. The gestures of his dance represent the five activities of Shiva - creation, sustenance, grace, concealment, and destruction. He wears a snake coiled around his neck and waist demonstrating his power over death. The natural shedding of a snake’s skin is a metaphor for the shedding of our illusions and eventually, the shedding of a human body for the soul to be reincarnated. The Lord of Dance transforms the illusionary world into the power of enlightenment. As with all deities, the energy represented by the deity exists within each of us. Each of us can dance amidst the fires of life with the clear purpose of being free of illusion. We can release ourselves from suffering and identify with the eternal truth of Consciousness. Building an Internal Fire
Practice
Picture yourself sleeping outside on a cold Colorado night. You have a couple of blankets with you, but it is not nearly enough to survive the night unscathed. You realize you must build a fire and keep it going to make it through the night. Imagine how motivated you are, working with a fierce determination and unrelenting effort. This is the same internal spark utilized to build a yogic fire. We must come to the clear realization that we need a spiritual life. A spiritual practice is necessary to survive the struggles of life and find deep happiness and peace (even if we feel we are being consumed). We may have a couple of blankets - some things and people that are comforting - but, it is not enough to be truly happy. It cannot be. People, places, and things are all impermanent. They can bring us happiness but will always be fleeting because, by their very nature, they are ever-changing and transient. Many of us do not realize how chilled we actually are, how we have become disconnected from our own Divinity. For many, it is when we feel the warmth of fire that we see a glimpse of what we have been missing.
Any true practice done with dedication can build a yogic fire. The repetition of mantra can work really well. Mantra focuses the mind, purifies our inner experience and builds energy. One mantra with particular relevance is the Maha Mritunjaya Mantra. This is a mantra from the Rig Vedas (ancient yogic text) invoking the energy of Shiva to release the bonds of suffering. Below it is written the way it is pronounced. There are many translations of each word and I included a general one below the Sanskrit. Om Tryam-bakkam Yaja-mahe Sugan-dhim Pusti-vard-hanam Urva-rooka-miva Band-hanam Mrit-yorm-moksheeya Maamritaat We pray to Lord Shiva whose eyes are the Sun, Moon and Holy Fire Who is Omniscient, the creator, sustainer and bringer of destruction May he free us from death and suffering for the sake of immortality and liberation
It is often some form of struggle that motivates us to follow a spiritual path. Deep feelings of pain, sorrow, grief, and emotions can feel unbearably heavy. It becomes necessary to find a way to relieve the burden. This can be when spiritual practice feels needed for survival. But, not everyone has to experience an intense struggle to open the deep wish to be free. It may be enough to feel like something is missing, life is not fulfilling enough. Questioning the purpose of our existence - Why am I here? What is my role? How can I serve? This type of inner search can drive us to pursue deeper meaning through a spiritual life. But what happens when we forget about these deeper questions or the intense struggle passes? What happens when we do not feel a burning desire to pursue a spiritual path? The fire dampens, turns to ambers, and eventually, goes out. However, with a little tending, we can feed the fire and keep it alive.
If you are interested in hearing an audio clip of the mantra you can find several online. There are also many translations available. The real power of mantra comes from the vibration that builds from repeating it with sincerity. Understanding of the mantra deepens over time, as does the experience. Transformation The power of a daily practice has the energy necessary to transform our experience of life. We begin to see more clearly, to act more consciously, and live in harmony with life. It is true that the process of change can be a little uncomfortable at times. But like a snake molting, I think this is part of shedding old skin. As the mythical phoenix is destroyed by flame to be reborn, we can be transformed by the fire of yoga to live with new freedom. We become Lord of the Dance, moving with strength, grace and understanding of the True Self.
The wish to be free is like the spark that lights a fire. Most of us need to start off with a little paper and some small twigs to get the fire started. This is like starting off with a regular meditation practice. We start with something small and tend to it for a few minutes each day. As the fire builds we can add logs that are a little bigger, adding a few more minutes onto practice time. We are slowly building internal heat through daily practice. As the fire grows stronger, the internal heat eventually becomes uncomfortable - as it should if it is being effective at creating change! It is not easy to go through all the change that comes. This shows up in a lot of ways. I often hear from others, and my very own mind, all the reasons why spiritual practice cannot be ISSUE # 7
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.
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Reconnection to Yourself by Emily Wilson
Do you feel disconnected from your body because of your daily
moments when I felt disconnected from my body, I found myself wanting more: more food, more time, more love, more spontaneity, more sleep. Does this happen to you as well? Does this constant wanting make your life feel unsatisfying and maybe even depressing? Practicing yoga has taught me to be happier, more satisfied, and more at peace with my life because those feelings of wanting more diminish. Henry David Thoreau said it best, “simplicity, simplicity, simplicity!”
routine? For many of us, our day consists of sitting. Once we roll out of bed, we sit while driving to work, we sit at a desk, and we sit in front of the television in order to relax from our hard day at work. I have discovered that yoga allows me to reconnect back to my body, helps to clear my mind, and helps to balance my attitude. For me, moments of pure bliss come through the senses. For example, going off the trail to immerse my sweaty toes into the icy cold stream or sitting in the sun to feel its warmth are good enough reasons to live. However, moving through a crescent lunge series awakens the bliss within me. If you have ever practiced yoga, then perhaps you’ve experienced that state of happiness and satisfaction. It is a carefree sensation that pulsates through your veins that you can take with you as you leave your mat. It is in that moment that I find myself at peace and notice that my life challenges seem to fall off my shoulders. A weight is lifted and lightness fills my body.
No matter what my mood, yoga always helps me tap into the bliss of reconnecting with my body. If you are looking to bring balance to your mind and body and experience that blissful state that practicing yoga often brings with it, then it is time for you to give yoga a chance!!
Emily Wilson is a student at CSU, Vinyasa yoga instructor at Raintree Athletic Club, and nanny. She moved out to Colorado a few years ago to follow her passion for the beautiful outdoors. She spends her free time skiing, hiking, biking, cooking, gardening, and hanging out with her dog.
I wanted to perfect my practice for myself only. When I would find myself standing at attention, Samasthiti, a feeling of needing only what was in that moment would come over me. In those THE YOGA CONNECTION MAGAZINE
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Lead Me to Your Door The Yoga Sutras, the Bhagavad Gita, and the Path to our Spiritual Doors by Melissa Dasakis-Elder
We are all familiar with the famous song by the Beatles,
A Long and Winding Road:
The Sutras prescribe an eight-limbed yogic path while the Gita lays out four branches of yoga. The Bhagavad Gita paints a picture in which all humans are entrenched in karma accumulated from previous reincarnations. Krishna continually tells Arjuna that enlightenment is available to all who devote themselves in body, mind, and spirit to the service of Krishna, the Lord of the Universe. This sustained devotion he describes is the niyama, from the Yoga Sutras, of ishvara pranidhana, in action.
The Long and Winding Road That Leads to your Door Will Never Disappear I’ve Seen that Road Before It always leads me here Lead me to your door The two fundamental ancient yogic texts that lead spiritual seekers to their doors are the Bhagavad-Gita and Pantanjali’s Yoga Sutras. Every devoted yogi and yogini on the path to spiritual enlightenment has not only read, but studied them in depth. As Gandhi did with the Bhagavad Gita, they are very often used as a compass and guide for daily living.
As I continue to ponder the comparisons between these texts, a favorite poem calls to me; The Road Not Taken by Robert Frost. This poem is about a traveler who is not sure which path to take:
Two roads diverged in a yellow wood, And sorry I could not travel both And be one traveler, long I stood After choosing one path he says, Two roads diverged in a wood, and I— I took the one less traveled by, And that has made all the difference.
If we begin to look at the similarities of this knowledge and wisdom, we find Pantanjali, the “father” of Yoga. His Yoga Sutras, considered to be the first treatise of yoga, consist of 195 sutras, or threads. They are a manual on how to conduct daily living, beginning with how to control oneself via the yamas and niyamas culminating in the act of final liberation or enlightenment, samadhi. They are dualistic in nature, describing a division between the soul (purusha) and matter (prakriti). The point of Patanjali’s yoga is for purusha to find liberation from prakriti, or for your soul to distance itself from the physical world.
I liken this poem to the difference between the Sutras and Bhagavad Gita. They both lead the traveler back “home,” offering two slightly different paths. For me, it metaphorically offers taking the spiritual road which is often less traveled because it is obscured by the kleshas, prakriti, or maya. Both texts caution that these are the obstacles to our liberation.
Then there is the “mother,” or Bhagavad Gita, which is a smaller part of the epic Mahabharata. It is often described as a poetic song and uses similes and metaphors to map out its path to enlightenment. It tells the story of the tormented warrior, Arjuna, about to go to war with members of his own family. The text is the conversation that occurs on the battlefield (alluding to the battlefield of the mind) with his charioteer, Lord Krishna.
Patanjali believed suffering resulted when we became attached to external conditions of the material world, or as Krishna says in the Gita, “When they hold on to the fruits of their actions.” Patanjali thought that conflict among the three gunas: sattva (harmony and balance), rajas (action and change), and tamas (darkness and inertia), each vying for dominance, was at the heart of human suffering. As is stated in the Gita, only hard work (karma yoga) and deep meditation (jnana yoga) could relieve human suffering and lead to liberation. Pantanjali stated that only through strict adherence to his eight-limbed path of yoga could the gunas be brought into balance. The Gita was a less specific and scientific path and generalized liberation through devoting everything to Lord Krishna through the four types of yoga. Both texts espouse releasing attachments, whereby enlightenment could be found. Our paths on this earth are indeed long and winding with many forks along the way. When we can turn to our practice and the wisdom of the Sutras and the Gita, we will be led back to the door of our spiritual home. All we have to do then is walk through it. Melissa Dasakis-Elder, RYT, teaches an Ashtanga inspired vinyasa flow class. She incorporates intention, yogic thought, pranayama, and meditation into each class, along with the asanas. She encourages students to embrace where they are in any particular moment or stage in life to work through the layers towards individual truth. A native of the East Coast, she has a deep love for the mountains and passion for hiking, skiing, biking and thrives on any athletic challenge. She lives in Fort Collins with her four children.
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Keeping Up in Times of Change Learning to Meditate by Marianne Monteleone
W
ant tools to help you keep up in these serious times of change on the planet? Want to learn to meditate? Or desire to develop the ability of concentration in action? This Kundalini Meditation allows you to control any reaction to any situation and can bring sweetness and one-pointedness to the most outrageous and scattered mind.
Here’s what to do: 1. With your eyes closed, focus between the eyebrows (third eye point). 2. Tune in - Chant Ong Namo Guru Dev Namo three times. This prepares you for the meditation. 3. Feel the pulse of your left wrist with the four fingers of the right hand. Place fingers in a straight line lightly, so you can feel the pulse in each fingertip. Marianne teaches various forms of yoga @ Miramont specialty Kundalini classes at different venues, Old Space Yoga, & Miramont. You can contact her @ to receive her list of classes. Or call 970-980-4948
4. On each beat of the heart, mentally hear the sound SAT NAAM. 5. Continue this meditation for 11 minutes.
Lifestyle Fitness and Town Yoga, Sacred mkmhomeo@aol.com for further questions.
Home birth and women's health care along the Front Range
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SUMMER 2011
upper abs, BUT there is NO lifting up of the diaphragm. If breathing is disrupted or stopped in any way, you are NOT using the inner unit. These subtle activations cause traction in the lower back through the thoracolumbar fascia. The transverse abdominis and internal obliques attach to the fascia in the low back and create a traction force or slight extension force, so that when you move, you decompress and have stability.
What is the Core? by Christi Sullivan
Unfortunately, I have found, after working with hundreds of clients, that when the word “lock” is used to describe a subtle activation, it encourages people to over recruit. It seems that many people are addicted to tension and only acknowledge something to be working or real, when what they are doing is hard. My clients have been pleasantly surprised to find how subtle and “easy” this approach is and are now pain free even while re-enforcing function. So why would there be a block to activate the inner unit? Perhaps poor habitual training, poor cueing techniques, consistently using flat workout surfaces like machines, Sacroiliac Joint (SI-J) dysfunction, or inflammation in the back. Inflammation can shut down the pelvic floor and transverse abdominis. Further, the use of weight belts can create faulty recruitment patterns by overloading the L5 and S1, causing shearing and overloading of the SI-J. In addition, child bearing, traumatic accidents, psychological disorders, and constipation can also contribute to blocking activation of the inner unit. Now, you’re probably wondering, “how on earth being constipated could inhibit your core?” Quite surprisingly, most people are constipated. If you are not enjoyably and regularly eliminating about 6” of perfectly shaped, earthy smelling feces, then you are constipated. Constipation creates an autointoxication affect in the body. When the body is dehydrated (another reason for constipation), it takes toxic water from the feces and feeds it to your central nervous system. When feces enter into the colon, it stretches, thereby activating colon receptors and causing the colon to relax so you can poop. If the pelvic floor is not working properly, it becomes hypertonic, making it difficult to relax the colon, and therefore making it difficult to eliminate. Some of you might say, “But I go every morning after my coffee.” However, be aware that coffee is a poison to the system and stimulates the sympathetic nervous system (SNS). When the SNS is stimulated it shuts down the parasympathetic nervous system (PNS) dumping the contents of the colon or bladder out of the body.
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he word “core” is a buzz word which almost every trainer, instructor, client, and/or doctor will tell you needs to be strengthened. Why? Well, building up your core can help alleviate pain, may help improve your balance, will help tone your abs, or may make some chores easier to do. There are many who talk about the core, but do not really have any idea what it truly is, let alone how it works. We would not be able to stand up without the use of our core, as the core is where our center of gravity resides and is where most movement begins. So the question is, what is the core and how does it work?
Other inhibitors to activating the core might be if you have an overly large stomach. The transverse abdominals runs over the organs and when the belly is big, the muscle is lengthened and inflamed and will not turn on. The stomach may be inflamed because of certain foods that are being eaten, such as processed foods or foods that you may be intolerant of, or foods that are stored or cooked in plastic. This can lead to a shutting of the inner unit causing destabilization of the pelvic floor and low back. It might be more helpful for those of you with this problem to focus on better breathing techniques and cleaning up your diet.
Most people believe the core starts and ends with the abdominals. However, there is more to it than that. The core consists of the multifidus, the pelvic floor, the transverse abdominis, the internal obliques, and the diaphragm (the diaphragm being the most important). These muscles are known as the inner unit. The muscles of the inner unit are on the same neurological loop, which means if one is not working properly then none of them is. If the inner unit muscles are working the way they are supposed to, then the spine will decompress, thereby eliminating any compression, shearing, or torsion of the lower back. How then do you activate the core?
Paul Chek, an expert in the field of corrective exercise suggests that rather than doing a “high volume of abdominal exercises,” focus should be on inner unit conditioning to improve strength and stability. More information on this most interesting subject can be found by googling the words “inner unit”.
When you inhale using the diaphragm, which moves much like a piston, you create intra-abdominal pressure bringing awareness to the perineum (located between the genitals and the anus). This is also known as the Mula Bandha, or root lock. You lift up your diaphragm as if you were going to make it convex inside your body. It’s a very subtle and gentle move; much like a kegle. You will also feel the belly button pull back and the lower abdominals activate (Uddiyana Bandha). This movement gently activates the ISSUE # 7
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.
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The Klesha Asmita by Kim Schwartz
K
leshas are referred to as obstacles or obstructions to quieting the turnings of thought. Before we look at the Klesha called Asmita, let us first look at the individuated consciousness called Citta. It is described in the Yoga Sutras as having three primary aspects. Manas (mind), Buddhi (discriminative thought), and Ahamkara (sense of self). The Manas collects information from the senses that is then organized by the Buddhi to help create the Ahamkara or sense of self. Both Asmita and Ahamkara describe an experience of self, but at contrasting ends of the spectrum. To help understand Asmita, let us contrast it with Ahamkara. Ahamkara refers
Ahamkara is more sense of self related to an internal experience, where Asmita is more self-worth or self-importance that is relational to external things. We often approach this Asmita sense of self by feeling that we are better or worse than someone or something else. To think that we are better or worse than anything else, necessitates self-importance. This quality is not categorically bad as it can help us to function appropriately in our agreed upon social groups. However, we need also remember the sense of self that is Ahamkara and exists more independently from the outer world.
The more dominant Asmita becomes, the more we rely on our place in the world for sense of self. The more we rely on our place in the world for sense of self-worth, the more vulnerable becomes our sense of self. This is because the outer world changes exponentially more than our inner world. Then, when it changes, our sense of self may feel threatened. The greater our sense of self (Ahamkara), the less self-importance (Asmita) we need to employ. It is only because of the selfimportance of Asmita that we are able to become judgmental, angry, indignant, offended, or self-righteous. The only reason we have these feelings is because our self-importance feels threatened. In our day to day lives there is a hierarchy. We do need to make some things more and less important than others. This is the agreed upon reality of the social and cultural constructs in which we live. In this process, we use terms like right and wrong, better and worse, or good and bad. This can be appropriate in our daily lives because, as humans, our world is defined by duality. In our day to day lives we need to act sincerely and with thoughtful discrimination; as though our actions had purpose and relevance, at the same time knowing that, in the big reality, nothing is more important than anything else. This is part of the dance between Asmita and Ahamkara. This dance is part of the spiritual task we face as human beings.
to a sense of self that is relatively self-existent. That is to say, Ahamkara is a sense of self that does not necessarily rely on its relationship to outer forms for its sense of worth or place in the world. The Klesha Asmita, on the other hand, finds its sense of self and self-worth in how we compare ourselves with the items of our external environment. In other words, THE YOGA CONNECTION MAGAZINE
Kim Schwartz has studied and taught Hatha Yoga for over 35 years. His passion for mystical truth led him to become ordained as a swami of the Temple of Kriya in Chicago. He is senior instructor and director of High Desert Yoga’s Teacher Training Program in Albuquerque, NM. Kim is recognized as a “master of his art” in personal practice and as a true “teacher’s teacher”. His deep knowledge of yoga asana and philosophy combined with a playful sense of humor create an atmosphere for exploration. Kim guides his students to new levels of practice and awareness of their bodies and their minds. Kim has presented numerous yoga workshops in Fort Collins as a guest instructor and returns annually.
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神道 Shen Dao ~ “The Way of Spirit”
TRADITIONAL CHINESE MEDICAL CLINIC, INC. Olivario Pijoan
Michael Johnston
Licensed Acupuncturist (CO, NM) Doctor of Oriental Medicine (NM)
Licensed Acupuncturist (CO, CA, NY)
700 West Mountain Avenue, Fort Collins, Colorado (N.W. Corner of Mountain & Loomis)
(970) 416-0444 • www.tcmclinic.org Hours: Mon, Tues, Fri & Sat
8:00 am ~5:00 pm
Acupuncture • Chinese Herbology NCCAOM Certified
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Preparation and Recovery for Summer Activities
Preparing for Summer with Ayurveda by Niight Wind
If you are lacking motivation (which tends to happen to Kaphas): pick an activity you like, get a buddy to enjoy the outdoors with, and make it a habit. Make sure you are fueling properly: protein (especially Pittas), carbohydrates, hydration (I’m serious Vatas), healthy fats, sodium, and a mixture of veggies and fruits for your Dosha. To stay hydrated, most people need at least 72oz. of non-dehydrating liquid a day, especially in this dry and windy, Vata-aggravating environment. Recovery is very similar. Make sure to eat proper food, get enough sleep, and stay hydrated. Make sure you get rest. Your body needs recovery time. You heal the most while you are sleeping. If you are just getting back into activities, allow at least every other day to be a rest day. For some people, taking a break can be hard, especially if you have the energy. If you build up gradually, it will greatly decrease your risk of getting injured, and if you feel like you have energy and enjoy your activity, you will be more likely to continue to do it. If you get bored on rest days, you can do fun hobbies or spiritual activities (make a list). This will help keep Pitta in line because it you have a purpose, Vata will be happy because it has a selection, and it will motivate Kapha. A gentle walk, bike ride, or yoga is always nice and rejuvenating, as well.
L
earning how to prepare, live, and recuperate in a Pitta (fire and water) society can be tricky. When out of balance, Pittas can be intense, driven, and constantly motivated to finish, such as working 12 hour days, running marathons, and biking hundreds of miles. Now that it is summer, the most Pitta aggravating time of year, the heat and long days can affect Vatas (air and ether) and Kaphas (water and earth), as well. So preparation and recovery for summer and its activities are important. Preparation for the Summer
Caution
The foods we eat are the base foundation of our health. Here are some great veggies to beat the summer heat: Green leafy vegetables detoxify the liver which holds heat, cucumbers act as diuretics releasing excess heat, and coconut juice has electrolytes, helps with hydration, and has a cooling prababh (special action).
As you increase physical activity, remember you are using more energy, and you may need more sleep and fuel (food). Depending on how long your activity takes, be aware of where that time is coming from in your life; a relationship, sleep, work, creative time, etc.
Make sure you are eating lunch during the summer. If you do not feel hungry as your digestive fire battles to match the heat of the sun, try stoking your digestive fire with neutral spices: Cilantro, Dill, Coriander, or Fennel. These spices bring low fires up to the proper place and over-active digestive fires down to their proper place. If you don’t have spices on hand, try eating a little around lunch time, even if you do not feel hungry. You may be surprised at how hungry you really are. Some of you may say, “If I don’t feel hungry, I am not going to eat” (especially if you are working on weight loss). Then think about this: Your digestive fire is strongest at the hours between 11am and 1pm If you wait until the day starts to cool off in the evening to eat, you will be famished and probably eat more (which is hard on your digestion). The evening is when your digestive fire is low (it will take more time to digest). Side affects of skipping a meal, especially lunch, may show up as anger and agitation (Pitta), anxiety, stress, lack of focus, fatigue (Vata), or a dull ache in the stomach (Kapha).
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The warm weather is here, with bright blue skies, leafy green trees, and trails that go on forever. If you have been active throughout the winter this is a welcomed sigh of relief, but for those of you who have not been very active lately, here are some things to remember. Start out slow, especially if you haven’t been working out very much, and remember that walking and yoga do count as aerobic activities (Ayurveda says they are the only activities you need to do to stay balanced).
If you can avoid it, do not exercise during the main Pitta part of the day (11am - 1pm) so as to avoid sunburn, dehydration, fatigue, and possible increased anger/heat. Whatever you do this summer, have fun, and be healthy and happy!
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
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Sanskrit Corner:
Abhyasa and Vairagya Finding the Perfect Balance by Kate Stephens
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n Patanjali’s Yoga Sutras, yoga is defined as, “control over the fluctuations of the mind” (Chapter 1, verse 2). It continues by saying, “control over the mind’s fluctuations comes from persevering practice and nonattachment” (1.14). We must strike a balance between abhyasa (persevering practice) and vairagya (nonattachment) in order to find balanced Self awareness. I’ve been working on finding this balance in my practice and life, in general ... the balance of practice and non-attachment, effort and surrender. One definition of Abhyasa is having an attitude of persistent effort to attain and maintain a state of stable tranquility. But, it rings so true that in order to maintain the tranquil state, one must employ Vairagya, or non-attachment, the learning to let go of the many attachments, aversions, fears, and false identities that are clouding the true Self. The true Self is deeply aware of one’s infinite nature that is not disturbed by the polarities of success or failure, pleasure or pain. The real art in finding this balance is the ability to remain steadfast in the calmness of one’s center while being passionately engaged in the world. In the Bhagavad Gita, Krishna tells Arjuna that his practice (abhyasa) is to train his mind to be anchored in the joyous awareness of his infinite, deathless nature. He then tells him that the measure of attainment in Yoga is the degree to which a person is firmly seated in this experience of joyous connection without attachment to the outcome (vairagya). Through engaged practice and cultivated impartiality, we can gradually extricate ourselves from the painful tendencies toward self-judgment and self-aggression. The greatest people in history have exemplified this balance of abhyasa and vairagya. These are the souls that are fully engaged and committed to their goals, while at the same time, unattached to the fruits of their labors. Martin Luther King, Jr. is a perfect example of this balance. In one of his more memorable speeches he said, “faith is taking the first step (abhyasa, practice) even when you don’t see the whole staircase (vairagya, nonattachment).” And, another great soul, Gandhi said, “satisfaction lies in the effort, not in the attainment, full effort is full victory.” By finding this balance, we go forth into the world with a determined effort and focus, but we can choose to let go of attachment to the outcome. We give without any expectation of getting anything in return. We love, unconditionally and fully. We have faith that we are exactly where we are supposed to be in this moment, and we still practice. As Judith Lasater puts it, “when we let go … we can then work from a heart of compassion to alleviate suffering and to serve others (and ourselves) in the highest sense possible.” ISSUE # 7
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At Home Practice by Cathy Wright
To study yoga in the Iyengar method is like taking a long slow drink of water. It is refreshing to the body and cooling for the mind.
Joining an Iyengar yoga class begins with learning the basic alignment of your joints, muscles, limbs, and spine while standing, sitting, bending forward or backward, twisting, and inverting. Props can be used to increase stability in the pose, like using a block for the hand in ardha chandrasana, or to increase awareness of an action, like coiling the back ribs under the front edge of a folding chair in dwi pada viparita dandasana. Poses are held for 20-60 seconds, sometimes longer. While one is in the pose, important actions are addressed to bring stability, strength, even breathing, and mental focus. Tadasana is our main standing pose and we return to it between each standing pose. This allows the body and mind to re-group and reflect so that one can proceed with greater intelligence to the next pose. The founder’s name is BKS Iyengar. At 92, he still practices and runs a full time studio in Pune, India. He has written many books, the most famous being Light on Yoga. He began practicing yoga in his early teen years. He took his frail body, toned it, tuned it, and began the journey of a thousand steps. He is a vibrant practioner who has helped many people acquire greater health and well-being. He also champions the study of pranayama and follows the yoga sutras of Patanjali. The benefits of physical health and mental health are priceless, and to feel a oneness with all things is a very rich and truthful moment. In February 2011, I traveled to Northern India to study with the Iyengar teachers Rajiv and Swati Chanchani. Through their daily teaching, they imparted the direct experience of physical health and mental poise. Early one cold morning, forty students from around the world were sitting on the marble floor of the studio in Deradun, when Rajiv stopped the class before it even began by asking, “Why are you here?” As we looked around at each other, wondering what to say, he continued: “…..Do you know that yoga is not to make your body fit?” Those of us who have been practicing yoga for years knew this, but the newcomers looked perplexed. The rest of us, being teachers, thought we were there to learn new ideas to take back and share with students. Suddenly, Rajiv shouted even louder, “…and if you want to ruin your life, become a yoga teacher.” In five minutes and two loud shouts, he altered our mental state, shaking us up like an Etch-a-Sketch, and conducted a class that led seamlessly from scattered thinking to relaxed body and quiet mind. We went up into handstands at the wall, perfomed ten minute headstands with variations, took turns on wall ropes, and did back bends over chairs and bolsters. Savasana followed two hours later and took us deep to the river bottom of stillness. Our collective mental-silt settled to the bottom and what remained was the stillness of the world. We walked out altered and elevated.
The Iyengars, the senior Iyengar teachers, and those of us aspiring to teach in this method are trained to take the normal awareness of ourselves from an outside orientation to an inner orientation. In this way we touch the indivisibility of ourselves with all things. Can we separate one wave from the ocean? No we can’t, nor do we try. We know this oneness is natural and we are a part of the natural world. As I walked down the streets of India after class had ended, peered into shop windows and side-stepped dung and trash, breathed in smells of fresh cooking and the sounds of ancient chants at dawn, all these sensations rang loudly with grace and gratitude for the long slow drink of water I had just swallowed.
1. Tadasana – to start stand with the feet together and facing straight forward. The
heads of the femurs are directly above the ankles. The shoulders rest toward the back body. Lift the toes away from the floor to move the weight of the body into the heels, primarily, and secondarily into the outer edges of the feet and the ball mounts of the big toes. Charge the muscles of the legs by contracting them so they hug the bones. When this work is felt to be steady, spread the toes and allow them to come back to rest on the floor without changing the weight distribution. Engage the arms by rolling the biceps, hands, and forearms outward away from the body. Initiate this from the shoulders by imagining that the back of the armpit is being brought forward. Exaggerate this position of the hands and forearms just slightly so the hands face the walls to either side of you. Allow the scapula to rest along the upper back and then rotate the hands back so the palms face the thighs. There should be a space between the thighs and hands. Begin to lengthen the entire torso in concert with the breath while tucking the tailbone slightly. Hold the chin level to the floor and gaze at a point somewhere in front of you. Work in this posture for 1-2 minutes. Practice of this posture will cultivate unshakeable steadiness - you become a mountain.
2. Adho Mukha Virasana – kneel on the floor with a
bolster between your knees and at a slight distance in front of you. Make sure that you use a block under the buttocks if there is any strain in the knee joints. The tops of the feet rest on the floor with the heels contacting the buttocks. Your knees should splay out slightly. Elongate the spine on an inhalation and on the exhalation begin to fold forward from the pelvic cradle. Slide your hands on the floor along either side of the bolster to stabilize the movement. Allow the lower abdomen to nestle comfortably between the thighs and bring the chin to rest on the bolster. Hold the posture for 1 minute. Return to Tadasana for a few moments
3. Urdhva Hastasana in Virasana (Propped) – from Adho
Mukha Virasana, move the bolster behind you and modify the Virasana so that the knees are together and the legs splay out to the side slightly. Tuck the bolster under the sitting bones and sit back on it. Use your hands to lift the knees slightly so the flesh of the shins and knees relaxes. Raise the hands over the head, in line with the ears, and face the palms inward toward each other. On an inhalation, elongate the spine, but initiate the length from the pelvis and sacral spine. Feel that the spine is lengthened to its fullest at the top of the inhalation, which becomes the launch pad for the arms to lengthen from. The shoulders may rise with this action, but do not let them remain in the elevated position. Instead, keep the lengthening action in the arms while allowing the shoulders and scapula to drop to a neutral position. Do not allow the lengthening of the torso to recede when exhaling. Hold the posture for 30 sec. or alternatively lower the arms and execute the upward lengthening movements again - repeat 2-4 times. Return to Tadasana.
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4. Adho Mukha Svanasana – from Tadasana bend from
the waist to put your palms on the floor on either side of the feet at your shoulders width apart. Make sure that you bend at the knees a little (if needed) to protect the hamstrings and lower back. From here, step each of your feet backward, one at time. The length of this step will vary depending on your height, but it will be about 4ft. Maintain the same distance between the feet as there is between the hands. At this point, keep some bend in the knees with the heels off the floor, and feel that the lumbar spine is held neutral. Begin to lengthen the hamstrings by holding the upper body in the lumbar neutral position while straightening the legs and extending the heels back to touch the floor. This movement can be done for both legs simultaneously or by alternating. If at any point of extending through the heels you lose the neutrality of the spine then correct the spines position by first lifting the heels back off the mat and then (if needed) putting a little bend back into the knees. Explore the relationship the hamstrings have in maintaining spinal neutrality. Work with the posture for 1-2 minutes and then return to Tadasana in the reverse order.
5. Virabhadrasana II – from Tadasana inhale and jump the feet
outward to approximately 4ft. The toes will be pointing forward. Raise the arms out to the sides to align with the shoulders. Activate the muscles of the arms and extend out through the fingertips. Turn the right leg out 90° and allow the left foot to rotate slightly. Drop the elevation of the pelvis by bending at the right leg and left hip. The right leg bends to 90° at the knee joint and the left hip bends to allow the torso to stay vertical. The right knee should not be allowed to be forward of the ankle. If this is happening than the stance is too narrow and more length is needed between the feet. Contract the muscles of the left leg so they hug the skeletal structure and charge the left leg. The torso should be parallel to the direction of the left foot and the head is turned to gaze out over the right hand. Work the posture for about 30 sec. then return to Tadasana briefly. Now repeat the posture on the left side and return to Tadasana.
6. Virabhadrasana I – from Tadasana inhale and jump the feet outward
to approximately 4ft. The toes will be pointing forward. Tadasanize the legs, i.e. contract the muscles to hug the skeletal structure while lifting and then replacing the toes. Raise the arms above the head and bring the palms together. Allow the shoulders to remain neutral by allowing the latissimus muscles to bear the weight of the arms. However, be careful not to flex the latissimus. Turn the left foot inward to 45° +/-. The right foot and leg are then rotated outward to 90° while simultaneously turning the torso to align with the right foot. You should now be facing right. On an exhale, and while maintaining the Tadasanize action in the left leg, begin to bend at the right knee until a right angle is formed. Do not allow the knee to extend beyond the ankle. The work of the right leg should allow the underside of the thigh to be relaxed. Check in with the sacrum and coccyx to maintain them vertically, and on an inhalation, lengthen through the front body, lifting the sternum, but do not strain or contract the muscles of the torso. Allow the breathing to unfold authentically. Hold the pose for 15 to 30 sec. and then return to Tadasana. Take the pose on the left side for 15 to 30 sec. and return to Tadasana.
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7. Virabhadrasana III - from Tadasana move back into
Virabhadrasana I. Once this is established and firm (but relaxed), exhale and bend at the hips to bring the trunk over the right leg. The belly makes contact with the right leg while the arms extend forward. Begin to bring the hips and body weight forward and simultaneously straighten the right leg while lifting the left leg to become parallel to the floor. The entire weight of the body is now loaded into the right leg and the work is now in the pelvis. Drop the pelvis and left buttock so that they are parallel to the floor. Maintain this position of the pelvis and extend through the arms, chest and left leg. Hold this pose for 15 to 30 sec. and then return to Tadasana to assume the posture on the left side. Return to Tadasana.
8. Urdhva Mukha Svanasana with a chair - a common steel folding chair is
best for yoga work. Plastic versions may not be as stable. From Tadasana, and with a chair placed approximately 4ft. in front of you, begin to bend at the knees while reaching forward to grab the outside seat of the chair with both hands. Do not allow the lumbar spine to lose neutrality. This might mean a lift of the heels, or a bend in the knees, or both; allow your lumbar spine to inform you. With all of the body’s weight in the legs, charge the arms by pushing against the chair slightly. This should feel similar to Adho Mukha Svanasana, and you can do the same work here as you do in it. After working here for a short time, begin to transfer the weight from the legs to the arms while simultaneously releasing and swinging the pelvis forward toward the chair putting a slight back bending curve into the spine. Keep the arms charged with most of the weight of the body there. On an inhalation, lengthen through the front of the body by expanding and broadening the chest and shoulders, respectively. Extend the slight back bend through the cervical spine and lift the chin toward the ceiling. Then bring the chin back to level and gaze at a point in front of you while holding the cervical spine neutral. While you are working the torso, you should also be engaging the legs and feet. The posture may be deepened by allowing the feet to come forward from a tiptoe position to an en pointe position, with the tops of the toes resting on the floor. Work this posture for 30 sec. or more then push back into chair Adho Mukha Svanasana. Switch between these two postures approx. six times.
9. Dwi Pada Viparita Dandasana with a chair - place a
bolster to the backside of the chair and add some form of padding to the seat of the chair. This could be a folded towel or blanket. Or both. Step the legs through the opening in the back of the chair. Take a seat here and place the heels on the bolster. Grab a hold of the chair’s back support stile with both hands and slide the hips forward until the buttocks is on the back edge of the seat. Push the bolster away from the chair with the heels until the legs are fully extended. Spread the toes and Tadasanize the legs and coccyx, but instead of releasing the toes, maintain the work in the feet. On an inhalation, lift the chest and on the exhalation, lower the torso onto the seat allowing the head, cervical spine, and shoulders to cascade over the front edge of the seat. Reposition the hands so they thread through the inside of the front legs and reach a hold at the lower one third of the rear legs. The position of the thoracic spine is important for comfort and proper articulation in this posture. You should feel a deep opening and broadening across the chest and shoulders, but do not allow the lower sternum and diaphragm to become strained. If there is strain at the bottom of the sternum, then you will need to slide the hips a little further away from the rear edge of the seat so the pivot point of the thoracic spine moves up a vertebrae or two. Hold this position for 1-3 min. and come out of the posture slowly.
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10. Ardha Halasana with a chair -
place two folded blankets on the floor in front of your folding chair and a bolster across the seat. Lie with your back, neck, and shoulders on the blanket with your head facing the chair. Place your arms at your side with the palms flat on the floor. Draw the knees into the chest while using the arms as stabilizers of this movement. Press the legs away from the chest as you extend them to pass over the bolster and through the opening in the back of the chair. Lift the buttocks to lengthen the spine between the cervical spine to the coccyx. When these pieces of the puzzle fit, you can bring the hands to rest above the head and allow the shoulders and clavicles to relax, which will invite the throat to relax. This is a relaxing pose, so if there is tension in the throat and neck, re-work yourself into position until it feels comfortable. When the work and proper expression of the pose are established, close the eyes and relax here for approx. five minutes. Come out of the pose slowly and assume Savasana for five minutes.
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One-Year Dreadaversary:
5 Lessons from a Knotty Idea by Taylor Isaacson 3. Love Unconditionally In one of my favorite movies, Bridget Jones’s Diary, Mark Darcy tells Bridget something that everyone dreams of hearing: “I like you very much. Just as you are.” My dreadlocks–all 57 of them– are not perfect. There’s a halo of fuzz on the top of my head, loose pieces of hair, flat spots, and, if I’m not careful, “congos.” This is dreadlock jargon for two dreads that grow together. When I used to look in the mirror, all I saw were imperfections. Now I see characteristics. This has been a hard lesson to learn. When I was a little girl, I would step my feet together and bend down to look at my socks. “Are they even?” I asked my mom. If my socks weren’t in line with each other, I couldn’t leave the house until they were fixed. My perfectionist ways have followed me into adulthood. Self-acceptance and unconditional self-love are such revolutionary ideas, but they’re worth striving for.
4. Do Not Fight Against Nature In the age of Botox and tummy tucks, artificial lighting and artificial sweeteners, you might feel skeptical about this lesson: do not fight against nature. I’ve heard that some people believe in “Dread Gods.” To them, this is the only way to explain the inexplicable: waking up in the morning with dreadlocks that look completely different than they did the night before. Case in point: my “L” dread. For a few months a dread at the nape of my neck was in the shape of an “L.” Then it transformed into the shape of a lasso. No matter if there’s a spiritual being involved or simply a battle between hair and pillow (I’m personally leaning toward the latter); fighting against nature gets me nowhere. I upkeep my dreadlocks the best I can, but trying to keep them under control is like trying to stop a tornado from forming. Nature knows what its doing, so let it.
1. Live With Adventure I traveled to Knotty Boy Lock Shop & Salon in Vancouver, British Columbia to get my dreadlocks done. I know what you’re thinking. When I told the border officer the purpose of my trip, she didn’t believe me either! There are several ways to start the dreadlock process. One way is by not washing and/or combing your hair. The neglect method is the easiest and cheapest route, but it’s not the 1960’s anymore. Another way is by backcombing and palm rolling your hair. Needless to say, I didn’t have to leave the country to get dreadlocks. But, I wanted more than just a new hairstyle. I wanted an adventure! Experiences are more memorable than the final product. Small every day adventures and big hop-on-a-plane adventures are all worth celebrating.
5. Dreadlocks Do Not Bring Enlightenment My hair was cut in a short bob when I made the decision to get dreadlocks. During the year I spent growing my hair out, I kept thinking, I’ll be happy when I have dreadlocks! I looked at dread heads in awe, imagining their lives to be so carefree. It’s no different than thinking that wedding planners have the most romantic lives or yoga instructors have the most peaceful lives. I created an image in my mind and projected it on those people. My dreadlocks are like art, and they express a part of me. That makes me happy. However, I still struggle with everything else that I struggled with before. Changing my hair did not take my problems and stress away. It’s easy to get trapped in that mindset. The vicious cycle of wanting something more will continue to spin. Don’t wait to be happy until (fill in the blank) happens. Be happy now!
2. Ups And Downs are a Part of the Journey John F. Kennedy said, “Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures.” Similarly, dreadlocks are a process. After six months, they reach the “mature” stage. Not only does the maintenance routine change, but also the look of the dreadlocks change. Waiting to be content with my dreadlocks until they look a certain way (think singer-songwriter Jason Castro) will hinder me from enjoying the process. Along the journey I have met many other dread heads. My friend Andrew has become my hair counselor. I frequently call him with dreadlock worries and woes. We share tips on how to give our dreadies the TLC they deserve. Having a community is a reminder that I’m not alone during the ups and downs of this process. Surrounding yourself with like-minded people reduces chaos and brings more harmony into your life.
ISSUE # 7
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 self-love is the loveliest feeling.
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THE YOGA CONNECTION MAGAZINE
Yoga Nidra by Ena Burrud
Dawn arrives. You flutter your eyes slowly, taking in sounds
theme, are meant to evoke archetypal images and symbols. The brain is taken through different wave states, alpha (relaxed, but awake), beta (aroused, anxious), delta (deep sleep), and theta (meditative, creative), while maintaining awareness.
of birdsong and lawn mowers. Last night’s dream is fading into the shafts of sunlight piercing the blinds. You hear the echo, but you cannot get back. You try a shaman’s advice to return to the exact sleep position in which you were dreaming, like rabbit ear antennae on an old TV set. You roll over, left leg over right, on your side, face melting into the cool folds of the pillow and drop into your breath. You manage to sink back to a place that feels familiar, but alas, the dream has turned to fog. You get up and put on a pot of coffee. There is significance in your nightly cinematics. There, you explore your personality, your psychic life, your symbols, and hidden emotions. It is not, however, easy to remember a dream, to explore that fantastic world of the subconscious. Thankfully, there is a yogic process that places us into this unchartered territory at will. It is Yoga Nidra.
Swami Satyananda Saraswati of the Bihar school has put his thumbprint into the originations of the practice for healing. His book, Yoga Nidra (Yoga Publications Trust, 1976) outlines his system derived from the philosophy and practice of Tantra. This book also shows clear pictures of the brain during Yoga Nidra and lists several case studies with evidence that the practice has a therapeutic effect on various diseases, like colon cancer and psychological issues. Satyananda calls the Yoga Nidra mindstate, “the space between” (turiya). You witness the different layers of the conscious, subconscious, and unconscious realms. In Yoga Nidra, you gently release story lines, conflicts between what you feel and what you want to feel, and practice accepting life’s contradictions. Here, you rest in your true nature.
Yoga Nidra is an experience. A basic session follows a sequence of verbal cues given by a teacher. You can either lie comfortably or sit. The key is to find a position in which you feel you can really drop in so you won’t be distracted by the physical body. In a class setting, bolsters, blankets, and eye pillows are provided. Yoga Nidra starts with a resolve (sankalpa); this can be material, spiritual, or mental. Staying alert and awake, you are invited to place (nyasa) your attention on each body part, rotating first through the body, then sensations and emotions, and finally beliefs. The sequence is right body, left body, back then front, classically. Visualizations (bhavana), sometimes centered on a THE YOGA CONNECTION MAGAZINE
Successes and failures, love and heartbreak, all imprint themselves into the mindscape of the psyche. Denied feelings become emotional tension. Inflated egos warp perception. All of these shape your personality. In yoga philosophy, your subconscious impressions and desires (samskaras) contribute to the re-seeding of the fertile ground of your human-ness. This causes continual rebirth (samsara). Even on a smaller scale, in this lifetime, you repeat unwise actions. You
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sometimes let your mind lead you into crazy thinking that whips up a sea of emotions. Yoga Nidra gives you passage into that world of ever-rising potential. Once there, you are able to calm the winds of reactivity and alter patterns of behavior. You integrate your experiences by watching them like a movie of your life. This cultivates a healthy detachment. The journey begins through the practice of Pratyahara. Translated as the “withdrawal of the senses,” Tantra describes Pratyahara as a means of inclusion while deeply listening within. This becomes an important difference when in practical application. In his trainings and practice, one of my teachers, Ed Shapiro (Swami Brahmananda, www.EdandDebShapiro.com ) of Boulder invites you to experience the five senses first, so when you do begin your journey within, they are not as disruptive. During this stage of Pratyahara, the relaxing of consciousness begins. Awareness is dimensional with footing in both the internal and external world. Focus is rotated throughout the body following motor neuronal pathways, deeply registering both boundaries and limitlessness of the body. Sit back in your darkened mind-theatre. You see yourself in the car accident you had in 1995. You feel again the terror the second before impact. But, when revisiting the feeling each successive time in Yoga Nidra, you “degenerate” the charge, like a copy of a copy of a copy. Things blur. Initial charge diffuses. If there had been disassociation in the moment before impact and you have no conscious memory of the feeling of the impending impact, you have buried the impression in the subconscious mind. Additionally, you might have gone into shock so your body could assess the situation. Shock temporarily anesthetizes the emotions. When revisiting memories or exploring pervasive feelings in Yoga Nidra, you may find that the root of your discomfort is the dissociation or the shock. Reclaiming the event and discharging it, a piece of your psyche becomes stronger and calm. Healing takes place. Discernment (viveka) is fostered in this “in between” state. A car accident is difficult to experience without emotional reaction. It’s natural. But, what if you are the survivor of constant childhood abuse, or are numb from the affects of a tour of duty? In both of these scenarios, the dissociation can become a pattern of behavior weaving itself into character traits. A loving mature relationship is difficult when you find yourself unable to feel or you over-react to simple conflicts. You may repress conversations you really wish to have, a result of having formed a coping mechanism in persistent danger. Even in your relationship where you are safe, you are still greeted by the feelings you have buried. When the fist of hyper-vigilance unclenches, fears are revealed. Yoga Therapy uses Yoga Nidra as another modality fostering the facility to see the reason for your difficulties in relating. Once cause for fear is pinpointed, integration and loving flows more freely. Within the context of Yoga Therapy, Yoga Nidra has been used to cure hypertension, asthma symptoms, anxiety attacks, and more. Richard Miller, PhD, is a clinical psychologist and co-founder of the International Association of Yoga Therapists and the Institute for Spirituality and Psychology. He has created I-Rest (www.irest.us), short for Integrative Restoration, a series of guided visualizations comprised of the elements of Yoga Nidra. His work has taken him into military hospitals and bases, hospitals, hospice, and into the streets to help the homeless with the practice. In his book, Yoga Nidra (Sounds True, 2010), he quotes, “Describing Yoga Nidra is like trying to describe sugar without yet having tasted it.” Yoga Nidra is a thing to be tasted. Miller’s protocol has been put to the test at Walter Reed Army
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Medical Center in Washinton, DC. A case study has been implemented to determine the efficacy of Yoga Nidra on Post Traumatic Stress Disorder. Funded by the Samueli Foundation, soldiers practiced 18 sessions for 12 weeks. They were also given CD’s to listen to at home. Nine men and women having served in the Iraq and Afghanistan wars kept daily journals, which were assessed on the first and last days of the study. At the end of the period, the most common reports were that participants felt more in control. Other journal entries include, “I now feel more accepting of things in my life I cannot control,” and “it’s easier to get to sleep now and I sleep longer.” Walter Reed now offers a Yoga Nidra program to returning soldiers. These results have prompted the Samueli Foundation to sponsor a 100 person case study in many other institutions to help soldiers of every branch of the military. Another profound effect of Yoga Nidra develops when examining the world of opposites. Advaita Vedanta teaches that there is only the one; duality is an illusion. This non-dualism may be an ultimate reality, but the illusion is the medium in which you play your life. Tantric philosophy illumines that opposites and differences are all important pieces comprising the whole. Just as a heart cell and a liver cell both make up your body, they must each keep their distinct difference in order for the body to work correctly. Should the heart cell decide to mutate into something other than the heart cell, you have cancer. Difference is important. Physiologically, opposites in Yoga Nidra address the functions of the brain. At first, you are asked to feel the full weight and heaviness of the body, then the weightlessness. Should you stay in the place of registering full weight, you slowly become numb to it. The firing neuron which sent the message to the brain, “I am heavy,” is no longer registered by the brain after a while. Satyananda explains this as an electrophysiological operating principle. So, the teacher will then suggest you feel your own lightness which fires a different neuron. This keeps the brain active in this mind-state. When you enter a room that smells like flowers, after a few minutes, you no longer smell the flowers. This is why you can’t really smell your own home, but the moment you enter a friend’s, you register their familiar scent. Yoga Nidra is an interactive process. You are exploring, inquiring, blazing like the morning sun through the darkness of unexamined life. Tenzin Wangyal Rinpoche, in his book, The Tibetan Yogas of Dream and Sleep (Snow Lion Press, 1998), writes, “Dream practice is not just for personal growth … it is part of the spiritual path and its results should affect all aspects of life by changing the practitioner’s identity and … (his) relationship to the world.” It is clear that many spiritual traditions and religions value dreams. The Bible has various stories of angels visiting men to relay messages from the Divine. These images are the stuff of great personal cinematography and story. The movie of your life is a grand affair. With Yoga Nidra, rather than merely passively viewing, you are an integral part of the production. You are the writer, the director, and the cast of winsome and wondrous characters. Yoga Nidra is your ticket in and your life is worth the price of admission..
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
The Nature of True Nature Yoga A Personal Experience of Finding an Edge to Evolve by Doug Lowe
F
or those of us who enjoy a strong yoga practice, we may have forgotten our humble beginnings. My first yoga class was a free one, after work. I remember how I was both excited to be learning something new, but also dreading the embarrassment I might experience if I couldn’t do some of the poses. Sure enough, I couldn’t touch my toes, and my hope for being able to master certain asanas went south! However, some five years later, if asked to touch my toes, I like to ask back, “with what part of me?” I’ve evolved somewhat, but clearly continue to evolve. Four years ago, after congestive heart failure and a quadruple bypass, I began the long road to rehabilitation with help from yoga. Six months after my ordeal, I began practicing Bikram yoga for 90 minutes in a hot room. I practiced almost daily. This year I attended Yoga Teacher Training at the Sivananda Yoga Ashram in the Bahamas. Now, it is a thrill for me to be teaching something I really love to do. While it has been a long journey starting with basic Hatha yoga poses in a short class, I wanted to share my personal experience in discovering the broader practice of yoga and how I found a powerful source of learning and healing by practicing yoga in nature. I call this: True Nature Yoga. About three years ago, my yoga practice became much more than the asana poses I experienced in the classes around town. I began to expand my practice by studying the Vedanta, or yogic philosophy. This expansion began with a “yoga nature hike” in Sedona, Arizona. Johanna Maheshvari Mosca, owner of Sedona Spirit Yoga and Hiking, was our wonderful guide who chatted throughout the day about the Eight Limbs of Patanjali and the Yamas and Niyamas – the first two limbs. Outdoor yoga, in the beautiful setting of Sedona, was transformative in itself. Discussions about the yamas and niyamas were also fascinating. It was then that I discovered the power of being outside while practicing yoga. Reflecting back, I realized that what was so transformative about this experience was the receptivity I had for seeds of thought. This receptivity was almost entirely due to spending time in a beautiful, natural setting which allowed me to peacefully connect with the elements and energies. Add to that a gentle series of yoga postures and self-reflective topics and a mind shift began to occur. This resulted in a lighter state of mind more open to ideas and self-reflection. I became less judgmental and less critical. THE YOGA CONNECTION MAGAZINE
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From this point on, I knew I didn’t necessarily have to take a workshop or a class to experience the benefits of yoga. I intentionally looked for opportunities to go out into a beautiful park or a remote area - especially around sunrise or sunset – to enjoy the trees, flowers, animals, and the weather while practicing various poses, meditating, breathing or chanting. Whenever I did this, I would come back renewed, receptive, and creatively energized. If someone went with me or I attended a group retreat, I found the most interesting things to talk about: how were our lives going, what were we learning, and what challenges – physical, emotional or spiritual – were we facing. It felt like my spiritual life was evolving rapidly when this happened, almost as if I was becoming more expansive and connected.
True Nature Yoga - As You Like It “The real you is inseparable from the patterns of intelligence that permeate every fiber of creation” - D. Chopra
Nature Attunement Walks with Totem Talks Gentle Hatha Yoga for Meditative States Recovery, Health and Spirit Journeys
A real breakthrough occurred in the last year when I decided to organize a group outing which I called “Awakening in the Wild.” It was a full day retreat on private land about 10 miles west of the Horsetooth Reservoir. Eight of us showed up for this event despite the mild, but chilling rain. During the day, we talked of many things that were on our minds and hearts. We practiced yoga in the rain, and we went for a long nature walk. The yoga experience was amazing. We practiced asanas with the help of Gwyn Tash, a well-known yogi and teacher in town. This experience allowed us to appreciate the cleansing process that nature provides and to surrender our initial worries about being out in the rain. The nature walk was led by Dr. Allen Brandon, a psychotherapist and naturalist, and was a touch beyond this world. It allowed us to encounter the spirit of the land – a cougar’s lair, a watering hole, a bear path, an open field with odd boulders. Animals came to us – cricket, flicker, deer, hawk, bee – and spoke to us, each in our own significant way.
Arrange for Your Convenience Individuals or Groups 1/2 day to Multi-day Reservations
Call 970-481-2154 Free Yoga
Yoga Class Schedules at: meetup.com/FortCollinsYoga
Doug Lowe Certified Yoga Teacher Spirit Guide Insights, Gatherings, Classes and Services at:
www.kindredspirit-connections.com
We had many personal and group experiences throughout the day - awakening parts of ourselves in this natural setting. Everyone in the group agreed this was a unique experience that infused insight about our approaches to life. For me, as the organizer of this event, it made me realize how much yoga and nature together affected my outlook on life. It provided me with an insight into how this experience could help me and others evolve towards our true natures. The concept of our true nature is deeply connected to the yogic philosophy that we are “satchidananda” (existence, knowledge and bliss absolute). That we have a spiritual purpose to evolve towards this state by allowing our minds to become clearer, lighter, and filled with joy. To do this we must let go of attachments to the senses, to pleasures and pains, and to desires and fears. Under the best of circumstances, we know that personal change can be difficult to start and carry through. We need every edge we can find to make the leap into the new space. The term True Nature Yoga is my concept for giving us that edge. On a day or a weekend retreat with a few fellow journeyers, there can be many beautiful outcomes. Just consider the possibilities as you allow yourself to find space from all that might hinder your physical, spiritual, and mental growth. You may find that you showed up at exactly the right time in your life to see yourself more clearly. Nature and yoga are gifts to us providing us an edge to evolve. Allow yourself to surrender to let them in! Doug Lowe is founder of Kindred Spirit Connections, a Certified Yoga teacher, spiritualist, nature spirit guide and has been leading groups for several years in Buddhism and recovery. His business helps others explore a spiritual connection with their “true nature” through the experiences with nature, yoga and ceremony in gorgeous nature settings in Colorado, Arizona or Hawaii.
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Dancing in the Pulsation of Remembrance and Radiance Anusara® Yoga and the 5 Universal Principles of Alignment by Stacey Swerer
Do
addition, there are two complementary energies known as Muscular Energy and Organic Energy and two complementary spirals known as Inner Spiral and Outer Spiral. There is a necessary order to the Universal Principles of Alignment (UPA’s) which serve for greater integrated depth and expansion. I will address this order below. The UPA’s, while both simple in thought and theory, vibrate with refined complexity and intelligence. As part of the “big picture,” the UPA’s represent an alignment or an awakening of our individual self with our Divine or Universal Radiant Self. Radiance meaning shining, bright with great joy. Don’t we all deeply wish to remember and reconnect with our own bright radiance? The thing is, Radiance is always with us, we’ve never been without it ... many of us have just forgotten. This is part of the dance, the forgetting and remembering.
you believe there is a pulsation in the universe built on contrary complements that enhance one another within the heart, mind, and body, thereby creating a deep, interpenetrating harmony? Yoga is the embracing of opposites similar to those found in nature, such as the sun and the moon, the light and the dark, the unlimited and the limited. According to John Friend, founder of Anusara Yoga, “Yoga is the discipline of aligning with the pulsation and flow of Nature.” Yoga gives us a way to embrace and understand our contrary complements in the same way that nature and her opposites seek wholeness. Anusara yoga means, “stepping into the flow of Grace.” There are five Universal Principles of Alignment™ that are biomechanical in nature, but as we’ll see, have deeper meaning and context, supporting just what Anusara means. Open to Grace is the great “maha” one, the first and most important principle. In THE YOGA CONNECTION MAGAZINE
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As mentioned above, the first and most important principle is Open to Grace. This sets our foundation and cultivates virtues of the heart. It has to do with our attitude and sets the tone for yoga practice. It begins with the intention of settling and becoming open and receptive. This allows the inner body to softly expand with humility and gratitude. No matter what events may be plaguing our current situation, this softening sets the stage that “anything is possible.” This is the place to let our self- limiting beliefs stand aside and be held in unlimited possibility, a place of spaciousness. Muscular Energy is the second principle. It is a condensing and contracting energy. Physically, it is a firming of muscle to bone, a hugging into the midline with your body, and a drawing of the periphery to the core. These energies draw into and radiate out from one of the focal points, creating stability and integration. This “attracting in” energy also represents what we value, honor, and hold dear in our hearts. It is a protective, supportive, nurturing, and loving energy that anchors itself onto the open, receptive qualities of Grace. The third and fourth principles, the Inner and Outer spirals, have refining effects on both the lower and upper portions of the body. In the lower part of the body, the Inner Spiral progressively widens and expands from the feet, into each leg and into the waistline, enabling the top of the thighs to move back and apart creating more space. Because it creates space, it is expansive. It moves us from our front body into the back body and into the remembrance of our Universal, Radiant self. The Outer spiral counterbalances the previous one, as it progressively narrows and contracts from the waistline down. It moves the tailbone in and continues down through the legs and feet. This represents our drive and passion to take our Universal, light-filled connection and bring it back into our individual self and the world; moving from the back body into the front body. When the two spirals are in balance with one another, we are able to fine-tune our ability to remain present and centered between the back and front; Remembrance and Radiance. The fifth and final principle is Organic Energy. It is an everunfolding and expanding energy. Physically, it is more subtle than Muscular Energy as it radiates outward from the focal point, the core to the periphery, and away from the midline; creating length, opening, and freedom. This energy gives back in a sincere, unconditional offering to the Universal, as well as the world around us. When the two energies are in alignment with one another, our experience moves us from limitation to freedom, creating a joyous feeling in this moment, this practice, and this life. The Universal Principles of Alignment carve a passage of clarity in a concise and organized way, awakening us to our highest potential. By softening our hearts, clearing our minds, and strengthening our bodies; heartfelt gratitude arises naturally, enabling us to offer ourselves fully to the grand dance of life. Step in and delight in the ever-pulsating currents of Remembrance and Radiance!
Stacey Swerer is a Certified Anusara Yoga teacher who acknowledges with gratitude John Friend of Anusara. Stacey teaches public classes as well as private and therapeutic sessions. She can be reached at: swererbyyoga@aol.com ISSUE # 7
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we are conscious of the animal waste that is consumed and utilized in plants that are run by large corporations, especially ones that begin with the letter M (please research this if it is news to you). Personally, I believe, as others do, that it is more environmentally sustainable to live as a vegetarian, using our land to grow by Adriane Ehmann food for ourselves. I’m sure that many of us are aware of the processes used to fatten the cow or plump the chicken for consumption, sooner rather than later. I believe in eating hat does sustainable mean to you? meat, but eating it excessively may have Sustainable is a word that is being thrown consequences, especially if we make eating around at this moment in time. It has a great modified meat, or modified food products in ring to it. Let’s face the truth of the matter, general, a priority. are we able to look at our lives and say that we are living sustainably, whether it In order to have a food industry that is be in regards to our health, our diets, our sustainable and environmentally friendly, we finances, or the way we get around? The must ask ourselves this question: “Will this basic concept of sustainability is to live in leave my environment in better condition a way that does not overuse the resources than when I got to it?” This will certainly that are available to us, thereby allowing help towards creating a more sustainable those resources an opportunity to naturally environment. replenish themselves. Although I hate to say it, it seems to be more and more obvious that What about physical sustainability? Is this we are slowly destroying the earth because even an issue? Personally, I feel as though of the way we live. To live more sustainably, it is, and one that I would like to share with we must take the first step by looking within you. There are many ways to sustain yourself ourselves in order to become more aware of physically. You can practice yoga or go hiking. You can take a walk, swim, climb, those areas that need improving. run, and other exercises that are of a natural All of these topics are fascinating to origin. If we are unable to move with ease look at, but let’s start with the one that and comfort, how can we operate in our is most recognized and abused these daily lives? This answer is easy: be active days: sustainability of the earth and the and encourage your children to be active. environment. Take, for example, what Put down the remote or the x-box babysitter. happened when the word “organic” began Get a pogo stick, roller skates, tennis balls, to be thrown around. Organic this, organic bouncy balls, wood, a bucket, and get them that, organic juice, organic deodorant. What outside. Keep them moving and keep yourself does it mean? It says organic on the egg moving. If you don’t have kids, then look for a carton. Maybe the food for the bird was gym that has classes you could take. Log on organic, but it never saw the light of day to www.meetup.com and find a hiking group. because it was “cage free,” meaning that Walk the dog, or walk yourself. According to they kept several birds in a little hut, free Dr. Oz, once we begin to lose strength in the to trample each other. It would be better to muscles of our hips and thighs, we begin to look for the label that reads, “organic, free- lose strength in our heart as well. range, and grass fed,” which means that it ate food from the ground, lived outside, and was probably treated with more kindness. This is taking sustainability to a whole new level.
Going Beyond Green
W
It is no coincidence that our food is heavily processed, and that the rates of disease are increasing. In fact, if you research Dr. Ann Wigmore, you will learn about the benefits of a raw food diet, especially for individuals with HIV and other diseases. If we are going to sustain our lives and the life of this planet, it is imperative that THE YOGA CONNECTION MAGAZINE
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What if we were taxed for being unhealthy, would that change your mind on how you approach your health? Well, we are taxed! Health insurance alone is obscene. But, imagine if, due to your unhealthy lifestyle, you got sick. Add onto the cost of health insurance the costs of prescriptions, time off from work, holistic approaches to getting better, and so on. The answer is to be conscious of your approach to life and the approach you show to others. Live a healthy life, because you can and you deserve to! This immediately leads to mental and emotional stability, as it directly links to physical sustainability. If we are stretched too thin and are stressed out, it is sometimes difficult to want to cook for ourselves, or to want to exercise. We just want some down time and rightfully so. We are justified to sit down and stare at the wall, deserving in fact! But, the responsibility of being able to take this down time comes with being able to keep a balance in the rest of our lives. Maybe we would not need to sit and stare at a wall instead of going on a walk or cooking a healthy meal if we created boundaries for ourselves. This may be kicking up a reaction in you. Pause for a moment and think about boundaries. My mind goes blank because I was never taught how to set them! I sold myself short, saying yes to everything so that it looked “right” … looked being the key word. In a conversation recently with a friend, we were discussing her taking a trip home to visit family that was experiencing hard times. Her dilemma: spend money on a plane ticket and take time off from work to stress herself out and “look right,” or find another way to show love that kept her on a healthy mental level and still expressed her support for them. The second choice is authentic to her true self, and the first one is not. This is a boundary. You know the saying, “if you don’t respect yourself, no one else will?” This is up to you. An interesting thought for you to ponder is that there was an individual that went 11 days straight without sleeping. He tried to get into the Guinness Book of World Records, but was refused. Why? Because it was too dangerous to try and beat him. However, the way that he accomplished this was by learning to put the left side of the brain to sleep, which, by the way, is the only side of the brain that needs sleep. The right side does not need sleep like that. But, it does need to be used for our bodies and
minds to operate on a healthy level. If this sounds like babble to you, research it, please. The right side of the brain is the creative side and the left side is the analytical (the side that is always working). All of this information I learned from raw foods guru, David Wolfe. Take time for this side of the brain, let it work and be free. You can do this on walks, reading, writing, drawing, etc. It will give you more energy and decrease your stress. Now, the big one … financial sustainability: Pause. Do you spend more than you make? If you answered yes, then we already know we are unable to sustain a life like that. Pause. Here is my favorite comparison: How much do you make in an hour of work? Say you make $12/hour and you want to go see a concert that will cost you $65 for 2-1/2 hours. You get where I am going with this, right? By researching ways to spend less, you will begin to create a revolution of financial sustainability within yourself. Recognizing that we make our decisions about where we put our money, we become more conscious of a shifting in this system. Be aware enough to ask for the less expensive way to do things. People will give you answers and, in some cases, will even be happy to work with you. You need to get your mind to think differently. For example, I was at the store today and saw avocado’s for $1.99! What?! I will eat that thing in five minutes and I am going to pay $1.99 for it? I really had to pause, think about it, fight the urge for instant gratification, and leave without that delicious fruit. (I’m hoping that one day soon they will be $.88 again). Remember that money talks … how do you want yours to speak? Lastly, I would like to remind you that when you are clear on something, it is easier to make your decisions. Know what is important to you and go forward with sustainability in those areas. For myself, I strive to always do my best. I have the areas that I compromise in and because I am clear about those, I feel a little better about it. I am aware of how I could do better, but I am also aware of the areas that I am strong in. This is a process and it involves us all, as individuals and as a collective. We are all empowered to make these changes. Remember that a balanced relationship gives as much as it receives. Are you receiving equal energy to the energy that you are spending?
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.
Counseling & Psychotherapy Maggie Tibbetts, LCSW
Combining traditional therapy approaches with mindful and meditative techniques Work with issues of: depression, anxiety, relationships, grief & loss, and life transitions
970-988-4173 maggieStibbetts@gmail.com 218 Peterson Street, Ft. Collins, CO 80524
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of the systems in our being. These include the energetic systems that we don’t see with the naked eye, but know are there, i.e. chakras, meridians, acupressure points, Merkaba, and etheric bodies. When these systems are opened and balanced, we feel great. Should any one of these systems shut down or become out of balance, we feel certain discordant emotions. We are not allowing the light to come in. This is when we especially need to receive healing so we can allow all of our systems to open up to let the light in again.
Opening Ourselves to Healing by Cher Huesers
Many of us may have pent up energy, some that has been stored up from our past lives and some that we have accumulated in this life. Our self-created thoughts and patterns are stored in our cellular memory and in all of our energetic bodies. Everything is connected, meaning that the energetic systems are holding the “positive” energies that we share with each other and that we see in ourselves and others. On the flip side, these systems also hold the “negative” energies that we see in others and in ourselves. This is reason alone for wanting to heal so we can bring ourselves back to light and Oneness. When we can feel the flow of this healing energy, we can be at peace, even during times of chaos. Every time we receive healing energy, whether practicing on ourselves or getting it from someone else, we are receiving love. When we allow ourselves to let this love and light in, we will be able to let go and thus become our true essence of light. We simply need to remember who we are because everything is energy.
One of Merriam-Webster’s definitions of healing is “to make sound or whole.” The other definition I especially like is “to restore to original purity or integrity.” There are a plethora of ways to heal our bodies in order to make ourselves feel better or to achieve perfect health. Many of us already engage in a variety of ways to improve our overall health. We may take herbs or vitamin supplements. We may practice yoga or participate in other forms of exercise. Some of us may meditate, seek acupuncture treatment, or massage. We do this in the name of becoming healthier, for healing helps the body maintain balance and harmony. For me, the regular practice of meditation and energy healing (i.e., Magnified Healing and Eminent Reiki) allows me to gain insight into the state of my emotional and mental bodies. Yoga helps me to understand the state of my physical body. Do I feel areas of tightness or areas of freedom? Do I feel stress or joy? Through these practices, I can feel the emotions in my heart, whether moving or being still, further helping me to acknowledge the true essence of who I am. On the outside of “our” essence, which is more heart centered, we have the physical, emotional, mental, and spiritual bodies. These bodies hold our thoughts and belief systems, which create our habits and behaviors. More often than not, we are in such a rush to get things done that we aren’t always fully aware of every thought, word, or action. The Upanishads says, “Watch your thoughts, they become words, Watch your words, they become actions. Watch your actions, they become habits. Watch your habits, they become character. Watch your character, for it becomes your Destiny.”
It was previously my belief that our society could live in true love, light, and joy all of the time, you; to live the way we were before we were in human form. It took a lot of healing for me to get to this point. But I do sincerely believe that we can get back to the point of waking up every day to sublime bliss. Even though we live in chaotic times, we all have the opportunity to heal ourselves. Our healing energy will perhaps spread out to those we come in contact with and so on and so forth, ultimately spreading and encompassing the universe. As Gandhi said: “Be the change you wish to see in the world.” Change and healing must come from within first. Imagine experiencing pure bliss, 24-7, 365 days a year, without getting our buttons pushed!
So what is energy healing? Energy healing is about releasing layers of discordant emotions so we can feel our true essence of joy and peace. When receiving energy healing, it enters into our bodies, whether directed to a certain location in our bodies or directed at a certain intention. It permeates and expands to all THE YOGA CONNECTION MAGAZINE
Cher Huesers practices Magnified Healing, Eminent Reiki and Acupoint Therapy. She also offers spiritual guidance and is ordained by the Order of Melchizede and is able to officiate at weddings and other ceremonies. For more assistance: 970223-0289 or love2u2@comcast.net.
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SUMMER 2011
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Colorado Physical Therapy Specialists offers treatment that is personali6ed to your situa8on9 based on a detailed analysis of your pain and aims to provide a unique treatment tailored for you and your body. Now offering Yoga Classes with Kate Stephens! 210 W. Magnolia, Suite 110 115 E. Harmony, Suite 160 Fort Collins, CO 970.221.1201 www.ColPTs.com
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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 # 7
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) 237-9771 www.theyogiway.com
Therapists Advantage Chiropractic 4038 Timberline Road, Suite 120 Fort Collins, CO 80525 (970) 267-9600 info@advantagechirowc.com www.advantagechirowc.com Colorado Center for Living Arts Celeste Magnuson, 500 South Whitcomb Fort Collins, CO 80521 (970) 472-0995 www.coloradolivingarts.com
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Colorodo Physical Therapy Specialists 210 W. Magnolia, Suite 110 (North) 115 E. Harmony, Suite 160 (South) Fort Collins, CO (970) 221-1201 www.colpts.com info@colpts.com Earthniight Studios Ayurveda Clinic 1136 E. Stuart, Ste. 4205 Fort Collins, CO 80524 (530) 305-7439 niight@earthniightstudios.org www.earthniightstudios.org Inner Life Adventures Mindfulness Based Counseling/Coaching/ Psychotherapy Chuck Hancock, M.Ed, NCC Kathy Williams-Tolstrup, M.Ed, NCC, EMDR (970) 566-4095 www.innerlifeadventures.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 13th Moon Midwifery Carol Roedecker, RN, CNM, MSN Fort Collins, CO (970) 221-3496 carolroedecker@gmail.com www.13thMoonMidwifery..com Traditional Chinese Medical Clinic 700 West Mountain Avenue Fort Collins, CO 80521 (970) 416-0444 www.tcmclinic.org The Window Bodywork and Classes 115 N. College Ave, Suite 210 Fort Collins, CO 80521 (970) 215-8821 www.thewindow-fortcollins.com THE YOGA CONNECTION MAGAZINE
Breathe Yoga
NORTHERN COLORADO CLASS SCHEDULES
353 W. Drake Road, Fort Collins, CO 80526 (970) 223-9642 www.gotyoga.com Monday 5:30-6:30am 6-7am 8:30-11am 9-10:30am 12-1pm 4:30-5:40pm 5:30-6:40pm 6-7:10pm 7-8:10pm 7:30-8:30pm Tuesday 5:30-6:30am 6-7am 7:30-8:40am 9-10:10am 10-11:10am 12-1pm 4:30-5:40pm 5-6:10am 6-7:30pm Wednesday 5:30-6:30am 6-7am 8:30-11am 9-10:10am 12-1pm 4:30-5:40pm 5:30-6:40pm 6-7:10pm 7-8:10pm 7:30-8:30pm Thursday 5:30-6:30am 6-7am 7:30-8:40am 9-10am 10-11:10am 12-1pm 4:30-5:40pm 5-6pm 6-7:30pm 6:30-7:40pm Friday 6-7am 8:30-11am 9-10:30am 12-1pm 4:30-6pm 5:30-6:40pm 6:30-7:30pm Saturday 7:30-9am
class schedules are subjecct to change- please verify before attending
Summer 2011 Loveland Yoga & Core Fitness 100 E. 3rd St., Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com
Monday 9:15-10:15am 12-1pm 4:30-5:30pm 6-7pm 7:30-8:30pm Tuesday 9-10am 12-1pm 4:30-5:30pm 6-7pm Wednesday 8:45-9:45am 12-1pm 4:30-5:30pm 6-7pm 7:30-8:30pm Thursday 9-10am 12-1pm 4:30-5:30pm 6-7pm Friday 9:15-10:15am Saturday 7:45-8:45am 9-10am Sunday 10-11:15am 5:30-6:30pm
Fitness Fusion Vinyasa Vinyasa L-1 Gentle Yoga Candlelight Yoga
Amy Christi Christi Kristen Kristen
Gentle Yoga Yoga Tone & Sculpt Vinyasa Vinyasa
Debra Christi Kristen Jennifer
Fitness Fusion (summer only) Gentle Vinyasa (summer only) Detox Flow Slow Flo Candlelight Yoga
Amy Jill Christi Debra Jennifer
Gentle Yoga Yoga Tone & Sculpt Vinyasa Fusion Flow
Christi Christi Kim Kim
Fusion Flow
Jennifer
Detox Flow Yoga Tone & Sculpt
Christi Christi
Vinyasa Lunar Flow
Kristen Kim
Yoga Classes w/ Jamye Richardson Thursday 9:30-10:45am Sacred Yoga Outdoors Jamye (at Troutman Park ... $10 drop in / $35 5-pack) Saturday 9-10am Beginner’s Therapeutic Yoga Jamye (at Pivotal Wellness ... $10 drop in / $35 5-pack)
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Agni Flow Hot 60 - Music Class Active Child Care Hot 90 Hot 60 Hot 70 Ashtanga All Levels 70 Hot 70 Ashtanga All Levels 70 Hot 60 - Music Class Ashtanga 60 Hot 60 Yoga & Meditation Hot Vida Flow Agni Flow Anusara® Yoga, All Levels Hot 70 Yin Yoga Hot 90 Agni Flow Hot 60 - Music Class Active Child Care Prana Flow, Hot Yin Yoga Hot 70 Ashtanga All Levels 70 Hot 70 Ashtanga All Levels 70 Hot 60 - Music Class Ashtanga 60 Hot 60 Yoga & Meditation Hot Vida Flow Agni Flow Anusara® Yoga, All Levels Hot 70 Agni Flow Hot 90 Prana Flow Hot 60 - Music Class Active Child Care Hot 90 Prana Flow, Hot Hot 90 Prana Flow, Hot Hot Vida Flow Ashtanga Primary Series
Holly Libby Kristen Libby Jill M. David Brad David Brad Adrienne Jason Kathryn Bess Jackie Daniel Stacey Kathryn Daniel David Holly Brad Kristen Brad Jill M. Libby Brad Daron Jason Daron Brad Kathryn Bess Kristen Daniel Stacey Jill M. Daniel Christine Libby Brad Jenna David Libby Daron Brad Daniel Brad SUMMER 2011
9-10:30am 9:30-10:30am 4:30-6pm Sunday 7:30-8:30am 9-10:30am 4:30-6pm 5-6:10pm
Hot 90 Prenatal Yoga Hot 90 Agni Flow Hot 90 Hot 90 Prana Flow, Hot
Yoga Center of Fort Collins
Daron Alissa Daniel
210 E. Oak Street, Fort Collins, CO 80521
(970) 231-0496
Emily Brad Daniel Brad
Monday 9:30-11am Level 2-3 Iyengar Yoga 12-1pm Yoga for Healthy Neck & Shoulders 4-5pm Gentle Yoga(call Cathy) 5:30-7pm Level 3 Iyengar Yoga 7:15-8:30pm Level 1-2 Iyengar Yoga Tuesday 12:15-12:45pm Zazen Meditation 5-6pm Vinyasa Yoga Flow 6:15-7:15pm Anusara Yoga Wednesday 9:30-11am Level 2-3 Iyengar Yoga 12-1pm Yoga for Strong Backs 6-7:30pm Level 1-2 Iyengar Yoga Thurday 5:30-6:45pm Level 1 Iyengar Yoga Saturday 9:30-11am Restorative Yoga (Last Saturday each month, check website)
Old Town Yoga
237 1/2 Jefferson Street, Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com Monday 12-1pm Viniyoga 5:30-6:45pm Yoga for Fitness 5:45-7pm Yoga for Healing 7-8:15pm Yin Yoga Tuesday 9-10:15am Integral Yoga - All Levels 4:15-5:15pm Slow Flow 5:30-6:45pm All Levels Vinyasa 7-8:15pm All Levels Hatha 7:15-8:30pm Restorative Yoga Wednesday 9-10:15am Power Flow Yoga 12-1pm Kundalini Yoga Express 4:30-5:15pm Young Yogis (9-12) $8 5:45-6:45pm Prenatal Yoga 7-8:15pm All Levels Hatha 7:15-8:30pm Viniyoga Thursday 9-10:15am All Levels Vinyasa 12-1pm PranaUP 5:30-6:45pm Energy Flow 7:15-8:30pm Creative Flow Friday 12-1pm Viniyoga 4-5:15pm Yoga & Meditation 4:30-5:30pm Earth Energy Yoga: Flow 5:30-6:30pm Prenatal Yoga Saturday 9-10:15am Viniyoga for Mindfulness 10:30-11:45am Beginner’s Yoga Basics 1:30-2:45pm Strengthen & Stretch 5:30-6:45pm All Levels Sunday 9-10:30am Ashtanga 10:45-11:45am Stretch & Relax 12-1:15pm Integral Yoga 4-5:15pm Earth Energy Yoga: Rejuvenate 5:30-6:45pm Happy Hips
ISSUE # 7
www.yogacenterfortcollins.com
Amy Samantha Dana Alan Michael Jack Gwyn Rachael Samantha
Cathy Cathy Cathy Cathy Cathy Cathy Beth Tomi Cathy Cathy Cathy Connie Connie
Dana Marianne Diana Samantha Sarada Barb Gwyn Samantha Stephanie Jack Jeannie Mike Charlotte Sarada Shannon Stephanie Jeannie Diana Dana Jeannie Michael Charlotte Stephanie
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THE YOGA CONNECTION MAGAZINE
Raintree Athletic Club
Treetop Yoga
2555 S. Shields Street, Fort Collins, CO 80526 (970) 490-1300 www.raintreeathleticclub.com
115 N. College Ave., Suite 200, Fort Collins, CO 80524 (970) 484-0828 www.treetopyogastudio.com
Monday Monday 10:30-11:45am Breathing into Yoga Kathy 10-11:15am Feldenkrais Method Peggy 12-1:15pm Hatha Yoga Jennifer 11:30-12:50pm Vinyasa I Ena 5-6:15pm Yoga for Runners Colleen 4:20-5:20pm Summer Teens Yoga Ena 6:30-7:30pm Tai Chi Ken 5:30-6:50pm Kriya Yoga Kate Tuesday 7:05-8:15pm All Levels Hatha Erin 5:30-6:30am Heated Power Yoga Alex (Donation Only) 8:30-9:30am Pilates Jenny Tuesday 9-10:15am Prana Vinyasa Flow Kimberly 12-1pm Qigong Rebecca Yin Yoga Faith (6 week series, starting June 14) 10-11:15am 10:30-11:45am Gentle Yoga Marsha 4:20-5:20pm Kids Yoga Summer Series Alissa 12-1pm Pilates Helene (6 week series, starting June 14) 4:30-5:45pm Gentle/Restorative Yoga Marsha 5:30-6:50pm Beginning Yoga Barb 6-7:15pm Hatha Yoga Paige (6 week series, starting June 7) Wednesday 7-8:15pm Dancing from the Heart Mairi-Jane 8-9:15am Breathing Into Yoga Kathy (please register at www.divingforpearls.org) 9:30-10:45am Hatha Yoga Faith Wednesday 11-12pm Yoga for People Living w/ Cancer Faith 11:15-12:15pm Mommy and Me Yoga Ena 12-1:15pm Hatha Yoga Paige (4 week sessions, please pre-register) 6:45-7:45pm Pilates Matt 12:30-1:15pm $6 Lunch Yoga Chris Thursday 5:30-6:50pm A Woman’s Practice Cheryl 5:30-6:30am Pilates Jenny 6-7pm Reikiyana Meditation Margueritte 8:30-9:30am Pilates w/ props Lee (4 week series, starts June 1st, pre-register w/ dancingwater.org) 10-11:15am Pranayama Flow Alex 7-8:30pm Yoga for Nerds Mimi 12-1:15pm Yin Yoga Faith Thursday 6-7pm Heated Power Yoga Alex 10-11:30am Vinyasa I-2 withYoga Nidra Ena 6-7:15pm Hatha Yoga Tamara 5:30-6:50pm Intermediate Asana Sarada Friday Friday 6:30-7:45am Yoga w/ Weights Colleen 10-11am Kids Yoga Summer Series Rebecca 9-10:15am Prana Vinyasa Flow Kimberly 6:30-8pm Satsung Michael 10-11:15am Hatha Yoga Tamara (last Friday of each month) 5-6pm Anusara Yoga Tomi Saturday 6:30-7:30pm Heated Power Yoga Emily 11-11:45am Preschool Yoga Class Alissa Saturday Sunday 8:30-9:45am Hatha Yoga Kate 9:30-10:50am All Levels Hatha Yoga Aramati 9-10am Heated Power Yoga Emily 10-11:15am Yin Yoga Faith Also, booking once monthly Ayurvedic and Yoga Therapy Sunday appointments for Dr. Saraswati Buhrman, PhD. director of The 9:00-10:15am Intro to Vinyasa Yoga Emily Rocky Mountain Institute of Yoga and Ayurveda. More info, www. 10:30-11:30am Hatha Yoga Tamara ayurvedicsolutions.com 4:30-5:30pm Community Class (Vinyasa) Emily Certified Yoga Therapy with Ena Burrud. Call for details
Yoga Classes w/ Janna Pijoan
S-2 YPC S-2 YPC S-2 YPC YPC YPC YPC YPC YPC YPC S-2 S-2 YPC YPC YPC S-2 YPC S-2 S-2 YPC S-2 S-2 YPC S-2 YPC YPC YPC YPC
Print Your Class Schedule or
700 W. Mountain Ave., Ft. Collins, CO 80521 (970) 222-8528 Tuesday 3:30-5pm Beginner Yoga Janna 5:30-7pm Intermediate Yoga Janna Saturday 9-10:30am Intermediate Yoga Janna THE YOGA CONNECTION MAGAZINE
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AdvertiseYour Upcoming Workshop! Contact TYC for more information (970) 214-6921 or yogaconnect23@gmail.com 42
Add a Little Energy Medicine to Your First Aid Kit with Lauri Pointer – Saturday, June 18th from 9 to11:30am. 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 True Nature Recovery Gathering at Sunrise Ranch, Loveland, CO – Friday, June 24th at 4pm until Saturday, June 25th at 6pm. An overnight gathering of like-minded souls in recovery from addictions or stress. Experience gentle yoga, nature attunement, and spirit rejuvenation with Doug Lowe, yoga teacher and spirit guide. $180, including overnight lodging and meals. Contact Doug Lowe at 970-481-2154 or www.kindredspiritconnections.com to register or learn more. Hip and Shoulder Opener Workshop with Beth O’Brien – Saturday, June 25th from 2-4pm at The Yoga Center at Raintree. Join Beth for a workshop on freeing tight shoulders and releasing hips. A warm-up vinyasa flow sequence will be followed by asanas(poses) which open the shoulder and hip joints. Class will end with relaxing, restorative poses to deepen our bliss. All levels welcome. $30.To reserve space, contact Beth at 970-491-9689 or beth@bethobrienphd.com Level 1 Healing Touch with Lauri Pointer – Saturday and Sunday, June 25th and 26th 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 Sustainable Living Retreat – Saturday, June 25th and Sunday, June 26th at The Atrium. A journey into sustainable living practices. Plant roots in asana and harvest your prana at the Shire Organic Farm. Enjoy tropical tranquility and rest your head at the Atrium Health Spa and Inn. Find bliss in a weekend of renewable living, learning, and connecting with Pachamama, Mother Earth. Topics, activities, and discussion will include: Ethnobotany, Ayurveda, herbolism, yogic diet, essential oils, yoga asana practices, guided meditations, satsung, kirtan, and more! $125. Visit www.atriumyoga.com for more information. Transcending the Obstacles to Peace: A Practice-Based Workshop with Michael Lloyd-Billington and Henrietta Bauer-Gately – Saturday, July 9th from 10am to 12pm at Old Town Yoga. An Introduction to the Yoga Sutras of Patanjali. In the Yoga Sutras, Patanjali describes five basic obstacles between us and our true state of joy and peace. In this workshop, we’ll explore these challenges, including how they arise in our personal lives and how asana serve as a tool for identifying and transforming them. All backgrounds welcome, including those new to yoga. $20, pre-registration. $25 at the time of the event. Contact Old Town Yoga at 227-2777 for more information and to pre-register. Inner Wisdom with Rebecca Knighton – Saturday, July 9th from 12-5pm and Sunday July 10th from 11-6pm at Treetop Yoga. $300 or $250 by June 25th. Deepen your practice, develop and trust your intuition, empower your clients, and create fundamental and lasting changes with your work. Register with: www.divingforpearls.org Full Moon Yoga led by Gwyn Tash – Friday, July 15th from 7-10pm. Spring Canyon Park at the Shelter in the NW corner, accessible from West Drake, Fort Collins. If there is rain, the site will be the Atrium at 706 E. Stuart, Fort Collins. Call Kenny (970) 690-4298 for advance: $20, $18 students. $25 at the event.
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Prenatal Yoga Teacher Training – Saturday, July 30th, Sunday, July 31st and Saturday, August 6th from 9am to 5:30pm, Sun August 7th from 9am1pm at Treetop Studio. Expand your teaching skills and depth of knowledge by learning how to guide Prenatal Yoga. Appropriate for yoga teachers, doulas, and others who have some experience in yoga and work with prenatal clients. A 200 hour yoga teacher training is required for the hours to count towards Yoga Alliance, however this is not required to take this course. Investment: $400 prior to 7/14, $450 after 7/14 (includes online manual). Payment plans available. Register online at www.shambhavayoga.org or call Sarada at 970-581-8825. Kundalini Yoga & Meditation: Aligning with Abundance –-Saturday, July 30th from 3-5pm at Old Town Yoga with Marianne Monteleone. By using specific Kundalini yoga sets and meditations to open up to abundance, we’ll shift consciousness into that of prosperity and abundance by releasing old family patterns and unworthiness stored in the brain and nervous system. Come balance into new patterns of allowing, openness, and excitement of all that is awaiting you to experience. $20 pre-registration / $25 at the door. Contact Old Town Yoga at 222-2777. 200hr. Yoga Teacher Training Course – Immersion Program with Dharma Yoga Shala – August 1st through August 23rd at The Atrium. Join Yoga Shala in this three-week teacher training immersion program that will incorporate meditation, eastern philosophies, and yoga asana practice. Learn how to guide vinyasa, hatha, and meditation classes in the Sadhana tradition and you will receive a School Yoga Institute Certificate at the RYT200 level. Tuition $2200; Reserve with $350 deposit. Visit www.atriumyoga. com for more information. Hot Mama Prenatal Yoga Teacher Training with Jolie Cash – Saturday and Sunday, August 13th and 14th from 9am to 7pm at Old Town Yoga. Hot Mama Yoga is about empowering women, their changing bodies, and through them, their partners and children. This training brings women back to the source of spiritual experiences through pregnancy and birth. $275 (includes text workbook written by Jolie Cash). Contact Old Town Yoga at 222-2777. True Nature Yoga Gathering at Shambala Mountain Center, Red Lakes, CO – Friday, August 19th at 4pm to Sunday, August 21st at 1pm. A two night gathering of yoga-nature lovers for nature attunement, meditation, and spirit rejuvenation with Doug Lowe, yoga teacher, and spirit guide. $150 for program; Shambala lodging not included. Contact Doug Lowe at 970-4812154 or www.kindredspirit-connections.com to register or learn more. Third Annual Yoga in the Park event: A benefit to raise money for the Larimer County Child Advocacy Center - Join CorePower Yoga Saturday, August 20th for one of three 50 minute All Levels Vinyasa style yoga classes held at 10am, 11am, and 12pm. Classes are free, but a minimum donation of $8 is strongly encouraged. Classes will take place at City Park’s Shelter #7 located next to the South Ballfield. Iced tea and snacks will be served throughout the day. For more information, contact Emily Kennedy at CorePower Yoga, Fort Collins at 970-224-4615. The Yoga Project @ Mugs – has been started to offer DONATION based yoga at the Mugs downtown coffee shop. The project will soon expand to the oval for some outdoor summer yoga! You choose the price you want to pay, and with a $10 donation you get a free coffee! The class schedule will always be listed at www.mugscoffeelounge. com under the yoga section. Create your financially sustainable life! THE YOGA CONNECTION MAGAZINE
The Triadic Heart
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n the movie “The Matrix,” humans are immersed in a virtual reality, their bodies suspended in liquid with electrodes implanted into their brains to give them simulated experiences. I used to think about stuff like this when I was a kid. My brother and I would argue about what you could actually prove, and what you could not. I used to say that he could not prove that he was not a brain suspended in liquid with electrodes attached. It was a big thrill for me to see this portrayed in a successful Hollywood movie.
All experience is subjective. The fundamental experience of all beings is “self meets non-self.” While we clearly know what we mean by the self, when you try to find the boundary between self and non-self, it is very difficult to locate. Let’s say you take the obvious definition and define your self as the body. Then realize that this body is breathing, which means it is taking in air and absorbing the oxygen, and breathing out air with unwanted carbon dioxide. When exactly does the oxygen become part of the body, and when does the carbon dioxide stop being part of the body? The bacteria in our gut can be beneficial for digestion, or it can give us food poisoning; are both part of the body? Our bodies are constantly shedding cells and building new ones. Our blood seems to be part of the body, but if a doctor takes a blood sample, the blood cells will remain alive; are they still part of the body? I know of no clear boundary between the body and the rest of the universe.
It begs the question of what is real, and what is not. Even without going to a Sci-Fi scenario, we experience a different reality than other animals. Dogs can hear very high frequency sounds that are beyond our perception. Bats and dolphins navigate by echolocation, and sharks can sense the electromagnetic fields around living creatures. Even within humans, do we all experience the same way? Do we all see red as the same color? Those who are colorblind see colors differently that those who are not. There might be an objective reality out there, but we can only perceive it through our subjective experience. We are embedded within the fabric of the universe, and have our subjective way of experiencing it.
We could also define the self as the Soul, that spiritual essence that is said to dwell within us. But, we cannot experience the Soul with any of our five senses. The concept of self, while eminently useful, cannot be unambiguously defined.
Descartes said “Cogito Ergo Sum,” or “I think, therefore I am.” Descartes further defines thought as, “what happens in me such that I am immediately conscious of it, insofar as I am conscious of it.” Given that definition, I think a better translation might be, “I experience, therefore I am.” All experience is subjective. Descartes was very conscious of the limitations of the senses and how they do not provide a complete picture of objective reality.
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by Alan Starner
Our experience is that of being embedded within the fabric of the universe. We cannot separate ourselves out from the rest of the universe. Etymologically, the word Universe comes from two Latin words: “Unus” which means “one” and “Vorsum”, which means “something rotated, rolled, changed.” Thus, the word Universe means, “Everything rolled into one.” In a very real and scientific way, we are one with the universe since we cannot separate our selves from it, or even define the boundaries of the self.
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SUMMER 2011
Tantric Yoga philosophy says our existence is Triadic: We are separate beings with our own subjective experiences that no one else shares. Yet we have so much in common with other beings, that there is some agreement and common perception of “what is out there.” And, we are all inseparably part of the fabric of the universe. This Triadic perspective is expressed in the Shakta Tantra tradition as “I’m not you. I’m something like you. I’m nothing but you.” This approach is deep and profound, as well as eminently practical. As an example of how practical and expansive this Triadic approach is, consider that much of our existence involves interacting with our fellow human beings. Let’s take an example of going to buy a new or used car, and dealing with a salesman who you have just met. You know that this salesman is a fellow human being, and is probably a lot like you. You also know that he is a separate being with his own interests in selling you a car – his paycheck probably depends on his commissions. And he is also part of the fabric of the community in which you live (which is embedded within the larger universe). If the salesman is a good one, he will also be aware of these three levels in how he relates to you. He will be aware that you want to get a good car for the lowest possible price. He will also know that you share common qualities of being human, possibly including being uncomfortable in dealing with the price negotiation. And, you are a customer within the community, and how he deals with you will potentially affect where you take your car for service, and if you would recommend this salesman/ dealership to friends. You might even be inclined to buy your next car there years later if you have a good experience. Omitting any one of the three perspectives could lead to problems. If you “forget” that your salesman has his own interests, you may end up paying more than you have to. If you “forget” that your salesman is also part of the community, then you could end up alienating him and even the dealership, and causing “tears” within the fabric of the community; imagine later meeting this salesman at a party and how you would feel. If you “remember” how much you are like this person, the transaction will likely go more smoothly; he’s likely to be more cooperative, and try to come to terms in a mutually satisfying way. Of course, the matter of choice applies here too. If you sense that the salesman cannot engage with you in a satisfactory way, you can choose another salesperson, or another dealership. Embracing our triadic reality can help us nurture our choices, which helps us keep our integrity and happiness, whatever the external results. In a more general way, “I’m not you” helps us to stay aware of our own interests in a situation, rather than having that be swallowed into the interests of those around us. Keeping in mind “I’m something like you” helps us to see what we have in common with others and be more compassionate and empathic. As the Dalai Lama said in The Art of Happiness: “… genuine compassion is based on the rationale that all human beings have an innate desire to be happy and overcome suffering, just like myself. And, just like myself, they have the natural right to fulfill this fundamental aspiration. On the basis of the recognition of this equality and commonality, you develop a sense of affinity and closeness with others.” Awareness of “I’m nothing but you” helps us stay aware of our spiritual nature, how we are all part of the fabric of life. 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. ISSUE # 7
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THE YOGA CONNECTION MAGAZINE
Once Upon A Yogi Time
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Sunrise came and the guru kept thinking, “Maybe at any moment he will appear.” But, the disciple did not appear. Reluctantly, the guru prepared to return to the ashram. As he was returning home, two-thirds of the way down the mountain, the guru heard grunting and scraping. As he turned, he saw his tardy disciple.
nce upon a yogi time, there was an ancient teacher. A disciple had been studying with him for a long time. The disciple kept asking, “Master, when are you going to teach me the highest teaching?” “Soon, soon,” the teacher replied.
“What are you doing?” the guru asked.
Now it came to pass that the guru called upon his disciple one day and said, “On the fourteenth of September, I will teach you the highest Truth.”
The disciple answered, “I am climbing to the top of the mountain.”
“Here in this place?” asked the disciple.
“Disciple, what is that you are dragging behind you?”
“No,” answered the teacher, “it is the highest Truth and therefore must be taught on the highest place. Do you see that mountain to the north? I will leave shortly while you follow me tomorrow. I will arrive on the mountaintop a day before you do and prepare for the fire ritual. You should be there at the full moon or a day on either side. At that time, I will transfer to you the highest Truth.”
“Master, that’s a raft. You see, I crossed the forest and everything was fine. Finally, I came to a massive river that I could not swim across. It was too swift, too dangerous, and therefore, I built this raft.” “But,” asked the guru, “Why are you carrying it now?”
The guru traveled through the woods, crossed a stream, climbed the mountain, and finally reached the top. On the thirteenth of September, after making the preparations, he sat down and waited. The disciple did not show up. On the fourteenth, the peak of the cycle, the disciple still did not show up. On the fifteenth, still no one came. The teacher thought, “Oh, I hope he will get here before sunrise tomorrow. The cycle has come and he should be here. If he is not here by sunrise tomorrow – the magic moment, the moment in which this ritual must be done – it cannot be done.”
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“Well, Master, you never know when I might find another river and need it to help me cross over,” the disciple answered. Moral: “When the fish is caught, what need to hold the fish net? When the fish is cooked and eaten, what need to hold the frying pan?” When you cross your river, leave the raft that you have built behind you. Though you have built it with great effort and time, leave it and move on swiftly. For who knows, perchance someone else going in the other direction may need to cross that river. Do not carry the raft to the mountaintop. You need it only to cross the river.
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