Volume 12 of The Yoga Connection by The Yoga Connection

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editor’s note fall/winter

2012

When a soul has severed hatred and lust, that soul walks safely on this earth’s crust. Senses controlled and under the will, that soul is illumined, and that mind tranquilled. The uncontrolled mind cannot feel that the spirit is real or at the helm of the wheel How can such a soul meditate or steer towards that cosmic gate? Without meditation, can peacefulness abound? Without tranquility, where is happiness found? Without inturning, there can only be strife, Without happiness, what is life? excerpt from The Bhagavad Gita

oga is the doorway to your spirit; a time to realize your breath, feel where you are holding tensions, let go, go further, trust in unfoldment. Yoga is about finding comfort in yourself, pushing through those moments of uncertainty, and learning how to carry the experience and lessons with you.

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. Shivaji and Sarada Erickson continue sharing yogic wisdom in their article A Warrior’s Spirit. Barbara Gibson continues her philosophical articles, introducing Samtosa. You’ll continue to be inspired by Alan Starner as he helps us to integrate The Sacred Feminine and Sacred Masculine. As well as the amazing continuing writers, we welcome you to read from some of our new contributors. Lindsey Pointer shares her beautiful experience with the Dalai Lama. Faith Brandt helps expand our awareness of eating mindfully. Somer shares about neck strain in this issue’s Common Injuries article and leads us through a therapeutic At Home Practice to release strain in the neck. Delve into all the wonderful offerings and write to us with your feedback and ideas that you would like to share with our community! And, please get out there and support the local yoga scene.

Yoga gives you a safe place to go. It’s a home that will always be there. It’s a place to be with yourself and to feel every nook and cranny of your body and to come to an understanding with yourself - that it’s a process that shifts you by infinitesimal degrees, so small that at times you notice nothing and question its power and at other times, you are overwhelmed. Yoga helps you to trust that your spirit is there - it is real - YOU are real. Yoga captures your attention or rather, through yoga, your spirit is able to capture your attention. And through this meeting, you are able to be at peace, feel the deeper rhythms, carry love more naturally, and to understand what purity really means.

May all of your sittings be still and any chitta chatter be dissolved. Blessings,

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.

The Yoga Connection

Advertising and Editorial Information: Publishers: Kate Stephens and Gary Pritchard Copy Editor: Katrina Pfannkuch Phone: (970) 214-6921 E-mail: yogaconnect23@gmail.com Website: www.the-yoga-connection.com

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contents fall/winter

2012

Features A Warriorâ&#x20AC;&#x2122;s Spirit

Perception: Union

Shivaji and Sarada Erickson show us how to embrace strength and courage within ................................. pg 20

Joe Aiken explores the definition of yoga .................................... pg 7

Live More, Need Less Emily Wison offers a simple list of things to get rid of to create more space ........ pg 9

Connecting the Blocks Katrina Pfannkuch shows how stumbling blocks are our greatest teachers ................................ pg 22

Meeting the Dalai Lama

The Wilderness Within

Lindsey Pointer shares her beautiful experience with His Holiness ................................ pg 10

Ascend the mountain of the heart with Chandra Sally Waggoner ............. pg 26

Anatomy of the Spine Christi Sullivan helps us to understand mechanisms for spinal injury .......... pg 14

The Sacred Feminine and Sacred Masculine Integrate with Alan Starner .. pg 28

Eating Mindfully Faith Brandt helps expand our understanding of how to eat more mindfully ...................... pg16

Samtosa

The Remedy is the Experience

Barb Gibson helps us to search for Unconditional Happiness .... pg 18

Learn about yourself through community with Chuck Hancock ... pg 30

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contents fall/winter

2012

Departments Journaling Corner Lauri Pointer teaches us the journaling technique “10 Days of Quick Writes” ................... pg 12

Health and Well-Being Directory

Lessons from the Mat

.... pg 40

Northern Colorado Yoga Class Schedules Fall/Winter 2012 ....................................................... pg 42

Beth O’Brien explores what happens in Savasana .... pg 13

Fall/Winter 2012 Workshops ..................

Dance with the Planets Astrological reading for September through December 2012 with Kerry Shamblin ... pg 24

pg 46

Book Review Review of Wings of Love by local author Pamela Sachs ................................ pg 48

Studio Profile Take a look at Loveland Yoga and Core Fitness with Erin Nickel .... pg 32

Common Injuries in Yoga

Once Upon a Yogi Time

Somer King shares techniques to help with neck strain ............................... pg 34

Goswami Kriyananda shares how the donkey learned the Ways of the River................... pg 50

At Home Practice

There’s No Place Like “Om”

Somer King leads a practice to ease neck strain ............................... pg 36

Stephanie Bennet captures the spirit of several local yogis .................. pg 51

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inspiration

fall/winter

Perception:Union

2012

by Joe Aiken

line of gray clouds held on to the waning night as the clear, bright light of dawn cracked the horizon. I was on my way to an early morning flight and was enjoying the beauty and energy of the sunrise and the universe that lay beyond. My perception in that moment was one of connection; of being present in the moment, unified with the scene. That feeling led me to think of a conversation I’d had with a friend about the concept of union. He had been discussing union in a spiritual context with numerous people and took the time to share his thoughts with me.

mind, body, and spirit. “Clear any thoughts from your mind” can help cultivate a calming presence that we can carry into the day and into our interactions with others. “Open your heart to love and compassion” provides an exercise that will help deepen our union with other people, including the people closest to us. While this seems intuitive, the point is to pay attention to our natural affinity towards union in all of its forms, and to our wonderful instructors, as we continue to practice. With these new thoughts added onto my evolving perspective, my brief business trip drew to a close. The plane landed, the passengers disembarked, and each individual hurried off in a different direction. Driving towards home, I glanced to the west and was treated to a little inspiration - a small gift, perhaps a sign, from the universe of which we are all a part.

During the conversation, we discussed how people have a basic need for union. Whether it’s feeling connected to the universal energy, a sense of belonging to a group or organization, or the intimate unions that we find with friends, family, and lovers, we are all seeking various forms of union. In fact, it could be argued all humans spend much of their lives trying to connect with someone or something. We concluded that if we were to make a movie about any random person’s life, a good title for the movie would be, “Desperately Seeking Union.”

The result was this haiku: High clouds, setting sun; Blend with colorful mountains.

As we had this conversation, something in the back of my mind reminded me that union was synonymous with yoga. So, I looked up the definition of the Sanskrit word “yoga” and found that it is literally translated as “to yoke,” and is often defined as “a union” - a union of the mind, body, and spirit; a method or practice for connecting the individual self with the divine.

Union at day’s end

Joe Aiken is currently working on his Yoga practice and on his pottery-making skills. He enjoys making people happy by cooking a good meal and he is a very slow runner. While he occasionally dabbles with the written word, he spends most of his time being a husband, a father to two college students, and an environmental scientist.

Being a relatively new practitioner of yoga, beginning to understand this definition has made the words of my instructors take on new meaning with respect to the concept of union. For example, “breathe in peace, breathe out joy” represents a tool to help with plugging into the universe, or simply connecting our

ISSUE # 12

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life l essons

Live More - Need Less by Emily Wilson

I have an addiction that’s actually opposite of a hoarding addiction. My addiction is doing whatever it takes to own less, and a longing to live more. I do not have a lot of stuff. Partly because I am a recent college graduate and cannot afford much stuff, but partly because I’m an environmentalist and consciously choose to buy only what I need (most of the time). What we choose to surround ourselves with greatly affects us in ways we may not even realize. Surround yourself with negative people and you will feel negative. Surround yourself with junk and clutter and you will feel a mess. But, aside from the objects, it’s also a good idea to think about the living space itself. Can you picture all of the homes you have lived in? How did each home make you feel? What and who do you allow into your home? After all, your home is where you will be sharing space with all the “stuff.” That’s why it’s a good idea to take inventory at least once a year and assess what you are ready to release. Here is a simple list of things to get rid of so you can make space for more living.

#1: Things you have not used or worn in a year Surround yourself with objects you use each day. Take inventory. If you have not used it in the past year, chances are you are not going to use it next year either.

#2: Broken things Whether the things are torn clothes, a broken vase or scratched up furniture, recycle it! When you are surrounded by broken or unfinished things, you yourself will feel the effects of being broken. Clearing stuff out will help you feel refreshed and freer.

#3: Old hand-me-downs Has someone given you old clothes you know your will never wear? An old television you do not need? Give them to a thrift store so someone who needs them can have and will appreciate them.

#4: Small things Get rid of little knick-knacks that have no use. They only serve as clutter to your life.

#5: Things too big for your home Do you have a table too big for your room? Large furniture can take up excess space, leaving no room for you to feel the space.

Having less is what gives you more freedom, so you can live more and need less. Free yourself from the weight of stuff and I guarantee you will feel better. Every time I get rid of something I no longer need, I’m reminded that my past has passed, and my future is today. Choose to live in a way that gives you an interesting story you can share with someone tomorrow. Most importantly, use your body in every way you can, for as long as you can, and feel free! ISSUE # 12

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After recently graduating from Colorado State University, Emily has decided to start a new adventure in Denver. She plans to continue to do what she loves most, teach yoga. Your comments and feedback are welcome, emicw09@gmail.com

inspiration

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2012

Meeting the Dalai Lama by Lindsey Pointer

t was mid-March and the snow had finally melted enough to make my first real trek up the base of the Himalayas. As I came to the peak of the first ridge, I looked down into the valley at the colorful buildings of Mcleod Ganj, India, the place that was slowly becoming my home. As I climbed higher and higher, thoughts of my day, of work I needed to do, dissipated and I settled into the mindfulness of my steps, of each breath, propelling me up the mountain. I could feel the resonance of my heart beat in my whole body as I climbed the final steep incline of my ascent to the saddle, the furthest I would be able to go at this point in the season. The trees around me became smaller and more scarce as I moved into higher altitude. Finally, the trees disappeared all together. I stopped in my tracks, staring up at the peaks towering above me. The sun glistened on the fresh snow, coating rocky inclines that cascaded into the clouds. I heard a gasp escape my lips as the beauty of our world enveloped me completely. Suddenly everything felt so right in the world. I felt I could grasp, in my own small way, the immensity of our existence in its interconnected beauty and my own small but significant place in it. I felt the genuine joy that results from a moment of clarity. This was not the first time I had felt this way. On several occasions, staring out at the beauty from a peak in my beloved Rocky Mountains, I had this feeling of joy, as my vision was cleared and I was able to look beyond the forest of my own concerns to grasp the beauty of our interconnected world and all the beings in it. Still, these realizations were always momentary, and while wonderful, there was that inevitable moment where I would turn away and begin my descent, back into the forest, back into the illusions and mis-perceptions that keep us from experiencing true joy, waiting for the next moment I would feel that inter-connection to the universe. That next moment came when I met His Holiness the 14th Dalai Lama. I had been excitedly anticipating the opportunity to experience a meeting with the Dalai Lama as part of a private audience through my study abroad group since I picked up a program brochure my first week of freshman year. What I did not know is that a month before our private meeting with the Dalai Lama, I would first see him appearing publicly in his temple to greet his long-time friend Archbishop Desmond Tutu who was visiting for a belated birthday celebration. As

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FALL/WINTER 2012

we get anger, anger brings desire, how to face that by force. That must change, when we face problem, some new thinking when we face problem, how to solve this through dialogue. This through education, through holistic education combined with whole hearted sense of responsibility towards others.”

they walked into the temple, I knew immediately I was in the presence of people living their lives from a place of constant awareness of our interconnectedness. The joy these two men exude is contagious. As I watched them laughing together, faces beaming as they joked back and forth, it struck me that these two men have been leaders in two of the most trying and tragic instances of the last century: apartheid and the forceful occupation of Tibet. These men have endured suffering I cannot even imagine, and still they radiate joy. Because they dwell in clarity, their actions are motivated not by fear or anger but by love and compassion for all sentient beings. Because they have been able to do this, their thoughts, words and actions have become powerful vehicles for peace in our world.

He went on to explain that the immediate issues we face are results of past actions and knowing how to respond to them is very difficult. However, in the ways we react to the issues of our day, we must contribute to a long-term transformation in our thinking, in our view. We must begin to act with compassion and a sense of responsibility towards others, rather than out of anger that leads us to use force. We must begin to place a higher value on universal ethics in our systems of education, governance and our common discourse. As he spelled this necessity out with clarity, occasionally emitting those notorious giggles of his that make every cell in your body feel joy, I felt him imparting his blessing to us all. I felt I was above the tree line again, marveling at the immense beauty of our interconnected world, wanting with all my being to learn how to live my life centered in that inner peace.

A month later, during our private audience with the Dalai Lama, I had the honor of asking him a question. The question that had been stirring within me for quite some time was what we should do, in this moment, about major global issues if the only way to truly create a peaceful world is through individuals finding inner peace. How could I, and my generation, act immediately to improve our world? When my chance came, I stood up straight, looking into the eyes of the man I have admired for so long, as he stared back at me with a calm smile.

The moment his eyes shifted away from mine, I began crying. I could not stop the tears from streaming down my face, finding a resting place in the corners of my smile. Eventually the emotions of the moment subsided, but I was left with a greater clarity for my life, for the mission of our generation. Our world now is one of uncertainty, our fears and misunderstandings fuel actions of distrust and anger. Our solutions to the problems are fueled by the same mentality that created them. The Dalai Lama represents where we as a global community must progress towards. We must learn to act with compassion even in the most trying of circumstances. This inner transformation is what ultimately will transform our world.

Looking inward and finding power in my voice, I began, “Your Holiness, you have said that the key to greater world peace is the cultivation of inner peace and compassion by individuals. We know this is a process that could take many lifetimes. Considering issues demanding immediate action, such as nuclear proliferation, environmental degradation, and loss of indigenous cultures, how can the inner peace/outer peace idea work when we have limited time to solve such urgent global issues?” I took a breath as the translator whispered some clarifications into his ear. I inhaled to calm the flood of emotions, preparing myself to listen, to receive.

Lindsey Pointer is currently studying Religion and Nonviolence at Colorado College. She spent the last semester studying abroad with the Tibetan exile community in Dharamsala, India. If you would like to read more about Lindsey’s adventures abroad, please visit her blog at Lindsey413.tumblr.com. She can be reached at LindseyCPointer@gmail.com.

Staring into my eyes and speaking in broken English that is perfectly understood by everyone near him, the Dalai Lama began, “I think two levels. One, immediate, that is very difficult, very complicated. Another level, long-term sort of program, change our thinking, our view, our acceptance through education. Usually we have this habit whenever we face a problem, often ISSUE # 12

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conscious living

fall/winter

2012

Journaling Corner Tools to Discover Your Authentic Self! by Lauri Pointer

Journal writing is a bit like carrying a therapist around in your book bag. Only this “therapist” is free, always available, and serves as a fabulous listener and sounding board. This Journaling Corner is dedicated to offering tools to more deeply discover your authentic self, process feelings and emotions, inspire greater wellness, develop your intuition, and stimulate your creative muse. I suggest dedicating a notebook or journal just for journal writing. My preference is unlined so it is like a blank canvas for your soul to pour forth onto the pages with writing, collage, doodling, etc. There are no rules for journaling, only basic suggestions. Whatever is “in there” for healing - in our mood of the day, our conscious thoughts, our subconscious - will come forth onto the page when we give any sort of “springboard” journaling prompt to invite it up and out onto the page. Whether there is something we need awareness about, release of, manifestation of, clarity about - all of those things can happen when we simply take time to tap into our higher self through writing. This journaling exercise illustrates how whatever is “in there” desiring our attention at any given point will come up in our writing no matter what journaling prompt we start out with. Below is a list of 10 “Quick Writes.” If you are ready to commit to doing five minutes (or less) of journaling every day for a month, you can use these 10 prompts. Rotate through them a total of three times during the month. It is fun to observe how the same prompt can bring up a different response depending on the day. At the end of the month, go back and re-read all of the number 1’s, all of the number 2’s, etc. Then do a reflective writing on your observations of patterns, shifts, insights, etc.

10 Days of Quick Writes: 1.

Write a list of five things you feel grateful for in this moment. Draw a simple, creative border around your list.

Grab any book from your shelf and read any two sentences. Write those sentences word for word in your journal and then do a reflective writing on how those sentences speak to you in this moment.

Make a list of the character traits you think others admire in you today.

Make a list of the character traits you admire in others today.

Close your eyes and listen. What sounds do you hear? Be fully present with your sense of hearing. Was it easy or challenging to bring all of your attention to the moment?

What is the last piece of music you listened to? Take a moment to describe the music. How do those descriptive words you have used to describe the music relate to you and how you are feeling today, in this moment?

If you were told right now to drop everything and spend the rest of this day doing something that brings you pure joy and peace, what would you do?

Take a moment to turn inward to listen to your body. Ask your body what food it is most craving right now in this moment. If you are not hungry right now, ask your body what it most needs for your next meal.

In what small way have you been loving to yourself, someone else, or the planet today?

10. Is there discomfort anywhere in your physical body right now in this moment? See what part of your body is most calling for your attention. Place your hands there (or if it is a place you can’t reach, touch the front of your body in the same area). Imagine soothing, healing energy flowing into that part of your body. Take a moment to describe your experience in your journal.

Lauri Pointer, HTCP/I is a Healing Touch Certified Practitioner/Instructor and a Certified Journal to the Self Instructor with a private practice in Fort Collins, Colorado. She teaches Healing Touch and Journaling classes around the country and in northern Colorado. To receive her monthly Healing Touch & Journaling Newsletter, go to www.LauriPointer.com or contact Lauri at 970-484-2211.

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lessons from the mat fall/winter

2012

What Happens in Savasana? By Beth O’Brien

Savasana

(relaxation pose) encompasses the period of time at the end of yoga class where you settle down and rest. My class participants eagerly look forward to Savasana. In fact, it is the most frequently requested pose in class.

Getting into the Pose

What Really Happens in Savasana?

In Savasana, yoga practitioners lie on their backs with their palms facing up toward the sky. Some prefer using props to aid in relaxation, such as a blanket placed under the head or a bolster under the knees. It’s helpful to feel spacious in the practice, so I recommend practitioners create room surrounding their mat.

When we finally do enter Savasana, what happens? Some practitioners told me they fidget and struggle with lying still, eager to get up and move again. Others said that Savasana helps their body and mind relax. According to yogini Stephanie Kopsch, Savasana is a form of conscious relaxation in which she maintains a light awareness of her surroundings. Several respondents said they fall asleep in Savasana, and yoga teachers have noticed their students softly snoring in Savasana. Other practitioners regard Savasana as a spiritual practice, a time of prayer or meditation.

The Purpose of Savasana When I asked my fellow practitioners and students how they viewed Savasana, most said that this pose enabled them to integrate the physical part of their yoga practice. Yoga devotee Jennifer Shoemaker commented that Savasana “instills the different stretches in such a way that the positive resulting feelings from the session last throughout the day.” Faith Brandt, a local Yin Yoga instructor, was taught that Savasana allows us to practice being still (in body and mind) and therefore, it’s the most difficult of all poses. One of my class participants said Savasana is “the transition from the yoga practice back to another phase of our busy days.”

Yoga practitioners frequently feel a vast emotional release in Savasana, sometimes being moved to tears. As a practicing psychologist, I have seen how many of us react to stress by bottling up or putting aside our feelings. When it is time to become quiet, these emotions are given permission to speak. “Yoga provides a time to be with your body and mind, both in movement and rest,” wrote yoga practitioner Diane Fusaro. I share Diane’s viewpoint. Entering into Savasana involves becoming re-acquainted with our essence. Who is the “I” that dwells inside? What is this self-thinking, feeling, and experiencing at this moment? The period of Savasana is a chance to say hello, affirm, and appreciate the self. It involves a realization that our journey into this world and our exit from this world is one we make on our own. In Savasana, we acknowledge our aloneness as well as our connection to something bigger. Feeling the earth’s support beneath us, and comfort from within us, we can surrender.

During teacher training, I was taught that the purpose of the physical practice of yoga is to prepare us for Savasana. By moving, stretching, and breathing, we release tension from our body, soothe tight muscles, and begin quieting the mind. From this perspective, Savasana becomes the central part of our practice, a time when we are enticed into stillness. Stages of Relaxation In an article published in Yoga Journal magazine, Judith Lasater wrote that there are three stages in Savasana: 1) physical relaxation 2) becoming less aware of the outside world and 3) allowing the mind to completely let go. She strongly believes that Savasana should be practiced daily for a period of at least 15 minutes to gain the full benefit of the pose. Sadly, I have heard that some yoga classes are offering just two minutes of relaxation, or skipping the practice altogether. This leaves out the restorative aspects of the yoga practice. My fellow yoga trainee Pam Phifer pointed out that she felt more rested after five minutes of Savasana than after a night’s sleep. Now that’s rest! ISSUE # 12

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Beth O’Brien, Ph.D., is a Registered Yoga Teacher and licensed Psychologist. She teaches private yoga lessons and vinyasa flow yoga classes at the Yoga Center of Fort Collins. Your comments are welcome! E-mail: beth@bethobrienphd.com. Website: www.bethobrienyoga.com.

Understanding Mechanisms for Spinal Injury by Christi Sullivan

he spine and its discs move in opposite directions. The amount of movement in each spinal segment differs throughout the spine. Understanding this, we see how certain movements can lead to disc injury. There is no such thing as a â&#x20AC;&#x153;slipped discâ&#x20AC;?. This is a misnomer; we can understand disc injuries better by looking at different levels of injury. Most movement and pathologies happen in the L4/L5 segment of the spine, or the lumbar region in the lower back. We must ensure that during spinal movement, there is proper load transfer, otherwise injuries can occur. The orthopedic profile perspective determines the technical demands of a move or lift for a person, to understand what led to injury. If the client does not have the orthopedic profile for the lift or move, injury occurs. The vertebra is a 3-joint complex: 1 intervertebral disc with 2 facet joints, where the disc deals with most of the loading. In a healthy spine, as weight passes through the vertebrae, 84% passes through the disc, 8% through each facet joint. When looking at anatomy of a disc, the central viscous material is the nucleus pulposus, and the network of collagen fiber layers around it is the annulus fibrosis. Spinal discs follow Pascalâ&#x20AC;&#x2122;s Law, which says that pressure passing through a disc will distribute evenly throughout the annular fibers. The pressure radiates in all directions and the annulus functions to maintain this distribution. Cumulative stresses on the annular fibers can cause them to break, or no longer fully contain the nuclear material, as seen in a ruptured or bulging disc. The viscous material of the nucleus is like phlegm. Imagine spitting phlegm into a tissue and wrapping the tissue around it. This is the nucleus with one annular fiber layer. Now wrap 16-20 tissues around it, and here is an easy visualization of a disc. The 16-20 layers of annular fibers have an alternating oblique orientation of 45 degrees, alternating right, then left. This pattern offers resistance in flexion, extension, and rotation. Rotation makes discs vulnerable; half the annular fibers are aligned in the direction of rotation while the other half are not. This is why rotation can be damaging to the spine. The Nachemson Intradiscal Pressure model shows that, when standing, the pressure between the discs is at 100%, and when sitting the pressure rises to 140%. The most common disc bulge is posterior lateral, and is aggravated by repeated flexion. When someone has lower back pain, yoga is often looked to for relief. However, repeated spinal flexion in yoga, as in forward folds, can aggravate a disc bulge, depending on the severity of the injury. As we bend forward from standing, the intradiscal pressures rise to 150-200%. When seated and bent forward, it can range from 185%-375%. Disc material moves in the opposite direction of the spine. Bending forward, the disc moves back; bending right, the disc moves left, etc. Moving into extension, the disc goes forward and pressure decreases. Moving the spine into extension

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anatomy fall/winter

2012

centralizes the disc material, and can help minimize risk of injury. Many people who have the most basic disc derangement, DD1, don’t know it. This is because only the inner layers of the disc are breached- here there are no pain-sensitive nerves. The disc pressure is so high on the inside that free nerve endings cannot survive, as neural input only exists around the outer third of the annulus. A prolapse of a disc happens when the outer third of the annular layers are breached. The central canal of the spinal cord runs behind the discs, and when the discs begin to press against it, serious issues arise, one of the most serious being cauda equina syndrome. The spinal cord is much like a hose and at the level L1/L2, it branches off into different nerves, resembling a horse’s tail, called the cauda equina. A sign of Cauda Equina Syndrome is “saddle anesthesia,” a serious problem where the parts of the body in contact with a saddle while riding a horse go numb. Urinary or bowel incontinence (due to this “saddle” numbness) can be a sign of a disc bulge in the central canal. Surgery is required to correct this injury. The body naturally tries to protect the cauda equina, which is why posterior lateral is the most common direction for a disc bulge in the lower back. Sitting laterally is the neural foramen, which is an exit canal of the spine where the nerve root comes out. The disc bulge begins to take up space in the neural foramina and meets the nerve root. As the root is compressed, pain increases and migrates down the leg with possible lateral shift. Clients with a lateral shift will tend to move the shoulders to the right or left to get away from pain. If the disc bulge is above the nerve root, the body will lean away from it to pull the nerve root away from the disc for relief. If the disc bulge is below, the body tends to shift to the same side as the disc bulge. Disc derangement classifications are based on whether a lateral shift is present and how far the pain has migrated. In each derangement stage, there is loss of tension of the spinal ligaments and loss of disc height, resulting in segmental instability.

Excursion of a disc occurs when the nuclear material has breached the outer layers of the annulus. This acid-like material will burn whatever it touches, causing compression and inflammation. The nerve root has sensory, motor, and autonomic characteristics. With a mild disc bulge, there is compression on the nerve root, creating sensation changes. As the compression gets worse, a common motor consequence is muscle weakness. With massive compression on the nerve root, there are autonomic consequences as well. A nerve that innervates a muscle has an atrophic function - it sustains the function and health of that muscle. There are proteins that travel down a nerve and nourish the muscle, and if this flow is disrupted, the muscle starves and atrophy begins. Finally, we come to the worst disc anomaly, which is sequestration. This happens when a disc bursts out through the outer layers of the annulus and disc fragments have broken free and are floating in the epidural space. A sequestered disc causes severe pain and requires surgery. There will be subsequent articles to follow on this complex topic to show how yoga can cause or help spinal injuries.

Disc Derangement Classifications: DD1: small posterior disc bulge; lower back posture becomes flat; localized pain; will respond well to yoga. DD2: disc bulge to the central canal; can cause cauda equina syndrome; no lateral shift; lumbar kyphosis can occur (discs become wedge-shaped) and yoga is not ideal for 4-12 weeks (DD2-DD7). DD3: no lateral shift; pain usually localized in lower back, buttocks and hamstrings, but has not migrated below the knees. DD4: lateral shift present; pain to the knee. DD5: no lateral shift; pain has migrated to the foot. DD6: lateral shift present; pain has migrated to the foot. DD7: opposite disc bulge to the anterior; is extremely rareoccurs in about 6% of cases.

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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.

Eating Mindfully by Faith Brandt

am eating lunch with my computer before me, creating some chaotic and mindless dance between the two. Reading, fork to mouth, searching, chomping, scrolling, chewing, deleting, fork to mouth, typing, swallowing … And, it is that one moment when I do become mindful, look down into my now empty bowl and am shocked and confused to find my delicious food has mysteriously disappeared! We eat and watch TV. Eat and read a book. We combine eating with driving, walking, working, listening to music, balancing our checkbook, checking our email – the list is endless. And there are many reasons why we consume ourselves with these distractions while eating, one of them being our belief that we have to multi-task in order to get through our daily list of things to do. It seems almost ridiculous to stop working on our daily list to sit down and solely pay attention to the delicious meal before us. not even realize the subtle and sometimes profound pleasures we’ve been missing. Trust me, there are some pretty magnificent experiences available to us when we slow down and commit to being fully present with our food.

At this point, you may be wondering, “why on earth would I want to give up my comfortable, conditioned eating pattern?” Well, how about overeating? If we are busying ourselves with other activities while we are eating, there is a good chance we will ignore our body’s satiety signals. Satiety signals are much more subtle than the discomfort associated with overeating. By the time we slow down enough to check in with our body, if we do at all, we may find we have eaten more than our body really needed. The result: unnecessary fuel we will not be using, stored in our body as fat. Too many practices like this can result in additional weight gain and the possible dis-ease associated with being overweight.

The practice of eating in a state of mindfulness is an exciting inquiry that can be surprisingly insightful and delightful! The challenging aspect is accepting the invitation to be with our food and fully participate in the experience. How do I accept the invitation, you might be wondering? Personally, I am a big fan of not overwhelming myself when trying something new or making a change in my life and maybe, you feel the same way. So, let’s start with a small and seemingly effortless practice, and if your curiosity is piqued, you can increase the amount of time in which you practice. For now, experience the following practice one time and observe for yourself the gifts of eating with mindfulness.

If that’s not enough to make you consider giving up partnering eating with other activities, consider this: when we make the choice to eat in a less than mindful way, we are neglecting ourselves from one of the most joyful experiences life has to offer. Perhaps we have been relating to food in this way for such a long time, we do

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mindfulness fall/winter

2012

Raisin Realization You can use any food for this practice. I enjoy using raisins due to the unique taste and texture, but you can also use Craisins, a cracker, or a strawberry.

So, what did you learn? Were there any surprises? What did you like? Was there anything you didnâ&#x20AC;&#x2122;t enjoy? How do you feel now? Do you want more raisins?

Sit at the table with several raisins on your plate. Take a moment to close your eyes and sense your bodyâ&#x20AC;&#x2122;s contact with your chair, becoming aware of your hands as they relax on your lap. Take a few breaths. Open your eyes and pause as you notice any thoughts that arise as you observe the food on your plate.

Slowing down and really taking the time to be present while you are eating may feel unfamiliar and challenging when your investigation begins. But, if you practice once a day, with even one bite of food, you will be expanding your path of mindfulness which just might offer you a more joyous life and fulfilling life.

As you use your sense of sight, notice if you are drawn to any raisin in particular. When you decide on the raisin you would like to eat, slowly move your hand to the raisin and pick it up. Drawing the raisin closer to you, continue to observe it on a deeper level now. Notice how the raisin feels between your fingers or in your palm. Smell it. What do you notice? Is your mouth watering at the anticipation of eating it? What thoughts arise for you?

I would love to hear about your experience. Please send me an email with questions or to share your insights!

Faith Brandt is a Nationally Certified Counselor who is passionate about supporting others as they transform into their truest selves. She specializes in teaching people a variety of mindfulness techniques which can increase ones fulfillment of everyday life. Faith finds joy in encouraging clients to have a healthy association with food and eating. She has been a certified yoga teacher since the year 2000 and delights in supporting students to deepen their positive relationship with body, mind, breath, and spirit. She can be reached at soaringspirit11@yahoo.com or for more information, go to soaringspiritcounseling.com.

When you are ready, place the raisin in your mouth. Without chewing it, roll it around in your mouth and explore the raisin with your tongue. Can you already sense some flavor? When you are ready, begin to slowly chew the raisin. Did you begin chewing towards the front or back of your mouth? How does your mouth respond to the flavor? What do you taste? How is the texture changing? Do you want to rush this? Stay with it as long as you can, savoring each moment and when you are ready, swallow. Congratulations! You did it!

ISSUE # 12

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The Search for Unconditional Happiness by Barbara Gibson

How can we find unconditional happiness during good and bad times? Samtosa, one of the niyamas in yoga, can be a powerful ally.

used to wonder how perpetually happy people accessed their happiness reserves and where they store them. I can understand when all is going well in someone’s life that, of course, all you can do is smile. But, how about when things are not going so well, and maybe pretty bad? How can people muster up the ability to be and stay positive?

being, where this practice of contentment brings us to the states of strong happiness or serenity. Sutra II.42 can translate as, “Contentment brings supreme happiness.” Therefore, inherent in this sutra is the idea that through active practice, we have the possibility of finding happiness. Not fleeting nature, but one that is centered and calm, perhaps even leading to a serene calm. You can also see it as a “wise” happiness that stays near even through bad times because it’s not attached to situations or things that are changing in nature, but leads us to spiritual growth and unending joy and centeredness, even as things shift good or bad around us.

Believe it or not, there are folks out there who do it – stay positive when the chips are down, even way down. Maybe they lost their job, home, or family members, or are experiencing a chronic illness - physical, mental, emotional or a combination of all three. And, one of the most challenging situations that truly challenge our ability to stay positive is when a person is experiencing a terminal illness, and the end of the physical road is near.

One way to focus on creating a contentment practice is through mantras.

This past summer I watched those I know experience many of these things, and have been dramatically impacted, as many of us have by the horror and sadness around the shooting in Centennial either first-hand or through watching and waiting as the story unfolded. How can one find positivity from these experiences? Well, the world may never look the same after something shifts how we see it. But, a powerful practice that can help us stay centered and maybe even happy is “contentment,” or in yoga, samtosa.

Mantra japa is a form of meditation practice where a practitioner chants a phrase (mantra) repetitively. This can be done silently or out loud depending upon the individual and the effect desired. This practice can have a profound effect on the mind, shifting it towards a desired state such as contentment. If done silently, as this piece will guide you, it would be similar to saying a prayer as you move along a rosary. Each time one repeats a line it becomes that much more ingrained in our minds, and if said repeatedly, especially in multiple practice sessions, can produce a deep sense of focus on the meaning creating the possibility to permeate our lives beyond the actual practice.

What makes contentment in this context so powerful is that it’s not based upon a passive idea. Contentment as a practice is one that is actively pursued. The ancient yogis (and we) know that life is not always the bowl of cherries; sometimes we get a dud, and every once in awhile, the duds can be quite big. But, a contentment practice encourages us to actively consider the positive in all things, including all beings and situations, to in turn affect what we think about, how we see something, what we do, how we do it, etc. The most important thing to consider is that as we actively practice we move closer to a shift in our state of

One mantra that can be effective when cultivating samtosa is, “Om aham anandam,” translated as, “I am unconditional joy or bliss.” Repeating this chant can transform us psycho-emotionally, moving us towards a place that is unchanging and full of joy. When chanting this mantra aloud, there is a lilting sound and quality to the words rendering it a beautiful sound, so you can envision this beauty while repeating the mantra silently.

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meditation fall/winter

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The Samtosa Practice 1.

Sit comfortably either on a meditation cushion or blanket, giving your spine ample space to lengthen from both ends.

Have a small piece of paper with both the chant and the translation written out. “Om aham anandam – I am unconditional joy or bliss.” Focus on the words and meaning. Sometimes I just choose one of the words, joy or bliss, to focus my attention.

Start to bring your focus inward, drawing attention on the backs of your eyelids, down your spine and into the bottom of your pelvis. At each point, you may linger briefly, noticing any characteristics of these places without staying too long. This is how you start to hone the tracking of your mind from the external to the internal.

Next, bring your focus up your head feeling a spacious quality in the center. Do this for about one-two minutes, retraining your focus back to this spacious center of your head if your mind wanders from this point.

Start to quietly repeat the mantra, “Om aham anadam.” You may want to start with a shorter amount of repeats, but try to repeat at least five-ten times. As you progress with this practice, you could even stay on your cushion for 10-20 minutes becoming more immersed in the phrase and the deeper meanings of these words. This can be even more powerful if chanted throughout an asana practice before meditation.

Do not be concerned if you cannot always link the meaning with the phrase you are repeating; this is not always necessary for this practice to work. With repetition of the practice, the meaning will become clear and more second nature, allowing the practice to touch even deeper for a more profound shifting effect.

Once you have finished repeating the mantra, you may sit in silence, allowing the words and meaning to permeate layers of cognition and sense. How long is up to the individual, but do try and pause before bringing your attention back towards the external environment around you.

Slowly bring your attention from the center of your head down your spine, into the bottom of your pelvis, and then down into the soles of your feet feeling the sense of grounding.

Bring attention to the backs of the eyelids, open your eyes, and if appropriate, send gratitude towards your lives and all the situations we have and will encounter.

The Power of Samtosa I was reminded of the samtosa practice recently, spending time with a friend’s terminally-ill dog. While lying with him as he labored with breathing, the bones of his ribcage profusely evident with each breath, he seemed at peace, with each gaze filled with either excitement for me being there or relaxation as we lay together and he rested. I could still see the same dog in his eyes and behavior who before was physically well and happy, and now still seemingly mentally well and happy as his body slipped away. What an amazing gift to experience. I will remember this always, as I know my own body will slip away someday, and surely as other things will shift and potentially fall away, too. This practice is a way and a reminder that we can always move towards a place of unchanging joy.

Barb Gibson, E-RYT 500, has been studying yoga for 21 years and teaching for 13 years most recently in the Viniyoga lineage. She is currently a yoga therapist in training through the American Viniyoga Institute and specializes in musculoskeletal and emotional therapeutic work in private and small group settings incorporating her knowledge of asana, pranayama, meditation, chanting, philosophy, and contemplative practices to specialize practices for individual needs and goals. She can be reached at barbara_gbsn@yahoo.com ISSUE # 12

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meditation fall/winter

2012

A Warrior’s Spirit Embracing Strength and Courage Within by Shivaji and Sarada Erickson

very person is a warrior. Each day we face our lives and navigate complexities. I am continually amazed as I hear about friends who find their way through seemingly unbearable situations: end-stage cancer, losing a home, divorce, bankruptcy, random shootings … these are the many heartbreaking conditions we may find ourselves or our loved ones in. Warrior energy is also needed for small victories in our lives. Any time we step (or are forced!) beyond our comfort zone and face an uncomfortable situation with an open heart and clear mind, we are conquering our fears. Ultimately, we each know we will face the biggest transition as we journey into the next stage beyond this life. Until that unknown point, we can embrace our warrior spirit within and live life fully.

energy. Goddess Durga rides a lion, demonstrating freedom from fear. Like the deities, we can overcome our ego and our feelings of separateness that are responsible for inner demons. We can eliminate them through consistent spiritual practice. The Bhagavad Gita explains how to live with a warrior’s spirit through the epic battle between Arjuna and his cousins. Arjuna is confronted with his doubts, fears, confusion and attachments. Consequently, his vision is clouded and he does not realize his Dharma, or divine duty. With the guidance of his teacher, Krishna, he realizes that the inner warrior’s best weapon is surrender or detachment. Arjuna transcends his limitations and finds clarity in his action. He becomes centered in his divine nature. We come face to face in some way every day with less dramatic, but no less important, battles that test our capacity to surrender and grow- for example, not reacting with anger to situations that frustrate us, or letting go of anxiety about situations we may fear. Even surrendering occasional resistance to make time for a yoga class is a wonderful victory!

Why are warrior poses so prevalent in a yoga class? They embody strength, confidence and courage. They teach us how to work strongly while maintaining an inner lightness. They are the perfect blend of stirha (strength) and sukha (ease). They build energy to persevere through difficult times. They build heat, fanning our inner flame. They are conducive to becoming extremely centered at the naval center, like a samurai preparing to go to battle. Warrior poses help us cultivate tools to more effectively combat our deepseated fears.

In our lives, we are continually confronted with decisions, distractions, and responsibilities. How do we navigate the play we find ourselves in? As a knife carves a piece of wood, we can carve out space and time from each day to meditate. It can take some hard inner work on a daily basis to actually follow through on this, even with the intent and desire to practice. At times we may be carving through granite. We need to utilize a stronger blade to be successful! As we walk through our own trials in life, we gain compassion and empathy. Our perspective opens up and we become warriors with clear insight. Like Durga and Arjuna, we can slay through the difficulty and be victorious!

Yoga also offers us symbolism in the form of deities to illustrate how we can slay our demons. Many deities are beautifully depicted with various weapons in their many hands. These weapons are symbolic for slaying fear, doubt, desire, attachment and ego, which perpetuate our involvement with drama in the world. For example, Durga is the Goddess of removing difficulty. She holds a sword of knowledge, showing she is free from all doubt. Her bow and arrow indicate her control over both potential and kinetic

Shivaji and Sarada Erickson are the founders of Om Ananda Yoga and are Acharyas in the Shambhava School of Yoga. This recognition is given to individuals who have dedicated their lives to the spiritual path and helping others along the way. They lead yoga and meditation classes and a variety of teacher trainings. Shivaji holds a MS in Biological Science with an emphasis in anatomy and physiology and is a Adjunct Professor at FRCC. Sarada holds a MS in Human Nutrition and works with nutrition education for low-income families. Both deeply enjoy walking and sharing the yogic path.

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ISSUE # 12

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Connecting the Blocks: How Stumbling Blocks are Our Greatest Teachers by Katrina Pfannkuch

he art of maneuvering around and though life’s stumbling blocks is part of being human and actively engaging with the world around you. It’s a given you will have challenges, learn from them (or not) and move along repeating the cycle as you grow personally, professionally and spiritually. The tricky part is gaining the necessary perspective from these experiences so you can evolve into a wiser, more aware person who supports and inspires others to do the same, just by being yourself. And that requires the desire to see how your specific life’s hiccups are connected to each other. Simple sayings such as, “time heals all wounds”, “sleep on it and you will feel better in the morning”, and “it’s hard to see the forest through the trees” have become common place in the English language because they are so true. When one is too focused on the feeling and frustration it is almost impossible to connect the dots. It just seems like you are having a crappy day and the world is totally against you. With a little time for the emotion to simmer down and the mind to quiet it’s defense mechanisms, you can begin to see how the person who cut you off in traffic, sending you into an anger tail spin, is really just another example of how you may be feeling cut off in your own life in various degrees. The physical reaction mirrors your inner thoughts, giving you a hint that it’s part of a bigger pattern bringing up something with an emotional sting to it. It’s also how the mind, body and spirit inspire you to take notice; to actually feel what you’ve been so desperately trying to ignore.

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concious living fall/winter

2012

Stumbling to the Truth; its the Only Way These general questions help get you thinking about how and where you might be stuck, and pinpoint the beginning of certain patterns. Each time I go through a self-growth spurt, I come back to these same core questions. It helps to put things in perspective in a current time frame, and offers a tool for exploring what I presume I already know in a new way. This brings light to any patterns I may not have noticed while living though them, and gives me a chance to do it differently moving forward.

Each experience in life is meant to help us stumble closer to a new inner truth. However, if you keep focusing on how things are turning out differently than expected, judging how life looks and wondering when will you finally “get there”, you’re really missing the whole point. Where you are stuck is showing you exactly what you need to explore, expand, heal and release so you CAN get to that next level of passion, abundance and clarity. It just takes a willingness to look at what’s not working and see the pattern in the bigger picture to slowly spark the motivation to shift. The longer you take to be honest with the picture you see, the longer it will take for the dots to create a picture you can actually realize, accept and heal.

The Trouble with Getting Unstuck Sometimes the desire to dig deep and change old patterns doesn’t resonate for two reasons – plain old fear or the fact your heart simply isn’t ready to actually do the work. Both scenarios can be fear-based, but the most important step is to be honest with what’s really going on in your mind and heart, to determine if it’s possible to let go of what’s no longer working to better serve yourself. No one is at the other end of the rope, dragging you this way and that, forcing you to sit in a pile of the same experiences. The sooner you can look at them as a way to teach you what you are ready to release, then the picture looks a whole lot different. You feel ready to at least peek at the possibilities of what it would mean to look at life without the same old blocks in the way.

There is some level of self-awareness required (or just pure exhaustion from dealing with the same thing over and over) that may finally prompt you to to want to start Digging in the Dirt as the Peter Gabriel song goes, but it’s hardest to see your own patterns. Getting an outside perspective through reading and research or connecting with someone to provide insight can be helpful and eye-opening. However, it’s still only their perception of what’s going on, not your own, which is where the real truth needs to be revealed. So if you are feeling uneasy or any other range of emotions, but can’t pinpoint something specific that’s wrong, start by going within and asking a few general questions:

Self-judgment is another obstacle that can cause a problem if you are doing too much over-examination and feeling like you always need to fix something. While it’s good to look at what no longer works, it’s also important to be able to feel and experience an emotion. Obsessive self-examination that does not allow for time to process through the emotions themselves is just another way to distract yourself from the real work that needs to be done to free you from a cycle of disenchantment.

Often feel frustrated, emotional or angry, and don’t know why? Do the same elements keep showing up or happening, just with different people or situations?

Just remember, living in a human body is a process, and how we experience life is always changing. You aren’t going to wear the same coat you did in 6th grade because it probably doesn’t fit, is no longer fashionable or simply doesn’t work for you anymore now that you are an adult. That’s all these questions are meant to do – get you to look at that sixth grade coat and decide if you still feel like carrying it wherever you travel in life, or see if it’s time to finally let it go.

How do you feel about a person, situation or your life in general, and can it be described with specific detail, i.e.; irritated, sad, frustrated, overwhelmed, neglected, bored, distracted?

Katrina Pfannkuch is a creative business consultant, entrepreneur, teacher, intuitive and Reiki Master passionate about helping others explore creative boundaries and shine their unique light. Her blog CreativeKatrina (www.creativekatrina.com) is about how to dig in deep and ignite your own creative fire, and also provides tools and perspectives that help people “come home” to their naturally creative state.

Is there one person who you find very frustrating, consistently? Has a similar situation or type of person shown up in your life before, and if so, for how long?

ISSUE # 12

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Dance with the Planets September – December 2012 By Kerry Shamblin

During the last quarter of 2012, we see the planets mostly concentrated in the middle third of the zodiac, Leo through Scorpio. Venus will traverse the signs from Cancer through Scorpio. Mars moves from Libra through Capricorn and the Sun transits from Leo through Sagittarius. This portion of the zodiac has much to do with manifestation, materialization, and the creation of form. It’s a good time to get our hands involved in our actions and make things appear out of thin air. The two slowest moving outer planets, Jupiter and Saturn, will be continuing their transits through Taurus and Libra, respectively. These two signs are both ruled by Venus, the planet that rules love, compassion, beauty, and relationships. Jupiter is expansive, positive, evolutionary, and abundant. In Venus’ earth sign, Taurus, Jupiter’s influence could cause growth in the material realm, especially in creative endeavors. Jupiter is joined by Ketu, the south node of the Moon, which further amplifies the positive nature of Jupiter. Saturn is contractive, limiting, cautious, and realistic. In Venus’ air sign, Libra, Saturn’s influence may engender refinement of relationships and social interaction in the sense of bringing a demand for a humanitarian concern for others. Saturn introduces selflessness into relationship during this time. Saturn and Jupiter both in occupation of Venus’ signs is an invitation to balance expansion and contraction within relationship and creative projects. Saturn can prevent Jupiter from over-speculation, while Jupiter can encourage Saturn to take some risks. Rahu and Ketu, the nodes of the Moon that create the karmic axis, spend their last months in Scorpio and Taurus during this last quarter of 2012. This axis was prominent during the eclipses of May and June and also affected the beginning of the new Venus cycle in June. This axis changes signs approximately once every 18 months, so we are on the home stretch of dealing with the karma that Rahu and Ketu have churned up in the signs of Scorpio and Taurus. Both of these signs are fixed in nature, so in them we find both depth and attachment; the changes brought forward during the past 1-1/2 years could have been challenging in the sense of transformation and liberation. Scorpio and Taurus are ruled by Mars and Venus, respectively, so an exploration of our feminine and masculine natures and how they interact has been offered to us. We are encouraged to recognize, integrate, and transform our passion and creativity by this placement. Our next Mercury Retrograde cycle occurs November 6 – 25, beginning in Scorpio and moving back through the zodiac into Libra. Mercury as ruler of communication, movement, and exchange comes into play strongly in our day-to-day affairs. Retrograde cycles of Mercury can cause havoc within these sectors of our lives, including communication devices, vehicles, schedules, and planning. Humor, patience, and anticipation of mishaps are great remedies for all that generally goes haywire. Mercury retrograde periods are best for editing, review, and reorganization. Starting important new ventures or signing contracts is best put off until after Mercury has resumed direct motion. An additional factor for this retrograde period is retrograde Mercury’s conjunction with Rahu November 15-16. This could be an especially key time to gain firm footing, limit activity, and let the tides of fate swirl as they must.

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astrology fall/winter

2012

New Moon is the beginning of a new lunar cycle. The day leading up to the new Moon is best for withdrawal from activity, if possible, as the Moon’s energy is at its lowest. As the Moon begins to wax, we can move forward with our activities and projects.

The Full Moon is the peak of the Moon’s energy for the month. They are good times for celebration and completion.

New Moons:

Full Moons:

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September 15 – Leo

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September 29 – Pisces

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October 13 – Virgo

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October 28 – Aries

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November 13 – Libra (total solar eclipse)

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November 28 – Taurus (penumbral lunar eclipse)

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December 12 – Scorpio

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December 27 – Gemini

Full monthly forecasts are available at www.planetaryinfluence.com/forecasts. The planetary positions are based on the sidereal zodiac, which corresponds with the observable positions of the planets in the constellations.

Kerry Shamblin practices jyotish, Vedic astrology, offering readings and astrological counsel with the aim of promoting evolutionary life choices. To learn more about how to interact with the planets, including a monthly planetary forecast, please visit www.planetaryinfluence.com

ISSUE # 12

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The Wilderness Within by Chandra Sally Waggoner

he last time I went backpacking, a girlfriend and I were descending Challenger Peak in the Sangre de Cristo Mountains, a tough descent through steep serene fields with almost no switchbacks, when it began to rain. The clouds were deep indigo and went on for miles. We heard sporadic bursts of thunder and knew the storm was moving closer, but we had to keep our focus on the task at hand. With each step, the rocky ground shifted and fell away under our feet, threatening to carry us with it. As the rain picked up, we did what almost any backpacker would do in that situation – we just kept going.

In the backcountry, rain is just rain. Forgive me this simplistic tautology; I mean that rain is inevitable, and, since umbrellas, awnings and cable TV are nowhere to be found, so is getting wet. This inevitability is very conducive to cheerful acceptance of what is. Rainstorms become an integral aspect of the experience, part of the story, and, what’s more, part of the incredible beauty and proof of the awesome power of the natural world. One reason we experience rain so differently in the mountains is because we experience our selves very differently than we do back in our towns and cities. When I am in the wilderness, whether I’m skinny-dipping in a freezing alpine lake, or lying nude on smooth boulders under a bright blanket of sunlight, I do not judge my body or try to hide certain parts from view. I don’t compare my body to other bodies or notice its flaws—or even think in terms of flaws at all. Nor do I glorify it. Instead, a basic understanding arises: my body is—and all bodies are—beautiful, natural, and good. I feel my own creatureliness, as it were, and I exist fully within my own being, rather than feeling the need to constantly watch, judge and alter myself to suit different social situations.

Rather than seeking some sort of shelter, or even commenting on the fact that it was raining, we simply kept moving, feeling the rain soak our faces and hair and trickle down the backs of our legs into our boots. Though we certainly did not want to be above tree line when the storm found us, there was more to our cheerful acceptance and drive that fueled our desire to press on beyond the threat of bad weather. Back in civilization, most folks begrudgingly acknowledge the necessity of rain for plants to grow, but see it as something that must never touch their own skin. Rain means discomfort and puddles, and puddles mean soggy socks and muddy floors. So, we buy umbrellas, dash from awning to awning, and rearrange plans on rainy afternoons, lest we fall prey to damp discomfort.

Implied in this experience of the embodied self as creature is a sensual relationship with the earth, a relationship that allows us to be both utterly connected and radically free. Rather than

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spiritual philosophy fall/winter

is not simply a midpoint on the continuum between the ego and the shadow; rather, it is between these extremes the way the apex of an equilateral triangle sits between its two base angles. It ‘s a space of observation, of critical distance and, subsequently, of immense compassion. It’s the peak of consciousness, the space from which we can look down at our interactions, reactions, thoughts, fears and desires and simply watch them, perhaps marveling at the beauty of their ebb and flow the way we marvel at the beauty of distant city lights from a remote mountaintop.

seeming “icky,” dirt feels wonderful between the fingers and toes, sap smells and tastes (trust me!) delicious and the various insects are beautiful, unlikely and fascinating. Sitting on the ground, we feel the subtle rumble of life as it burrows through the rock and soil in the form of roots, fungi, bacteria, and bugs. The earth, the rain, our fellow creatures—all cease to be sources of fear, to be other, and instead become familiar and even part of us. The same is true in meditation, but when we sit, we confront an inner wilderness. The rain and the dirt and the bugs become metaphors for the fears, desires, and emotions that lurk beneath the surface of consciousness. In the pressures and expectations that come with day-to-day existence, it often feels easier to ignore or rationalize away the unrulier aspects of our inner lives. Our ego-selves craft identities and become very attached to them. But, unless we allow our shadows some time to play freely without being repressed or judged, these fears and repressed reactions will manifest at the most inopportune times and in unexpected ways.

We—not we as a collection of egos, but we as a collection of unique manifestations of universal consciousness—can ascend the mountain of the heart and rest at its peak. We can find a place of stillness wherein all the wildness, all the playful, raw life-energy within and around us is allowed to dance its beautiful, spontaneous dance. To be in the wild, all the time, wherever we are --there is no greater meditation to me.

We’ve known this for a long time; it’s an old story. Still, when emotional reactions flare up that don’t correspond with our images of ourselves, it is jarring to say the least. Just as we seek to protect our bodies from the rain, we—or, more specifically, our egos— seek protection from our shadows and, in doing so, turn them in to something other; something to fear and avoid.

Chandra Sally Waggoner lives, loves, writes and teaches yoga in Fort Collins. She can usually be found reading or playing outdoors with her wonderful man and dog companions. She received degrees in journalism and religion from Syracuse University in 2009.

In sitting meditation, as in backpacking, we are free and relaxed enough to let our wildness come through; to rest and play within our basic state. In meditation, this ‘play’ manifests as allowing any thought or emotion to arise, and observing its entire span of existence without trying to manipulate or control or push it back down. Our minds are free to play as ‘we’, the observers, sit and watch with relaxed love. We learn to have compassion for every aspect of our selves. Whether I’m backpacking in the mountains, watching the land roll by from a train window, or gazing from thousands of feet above at the vast, deep blue of the Atlantic Ocean, one realization always strikes me. Rather than being the chaotic, stressful, often tragic whirlwind that the news, Internet and the demands of everyday life make the world seem, it’s actually very still—just as we are still in meditation, even as thoughts, emotions and fears wave within us. I find that when I rest my consciousness in my heart chakra, and I “listen to my heart,” as the old cliché goes, I find an exquisite middle ground between the ego, a force of constriction and control and the shadow, a force of destruction (from the ego’s perspective, anyway). This “middle ground”

ISSUE # 12

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2012

spiritual philosophy fall/winter

2012

The Sacred Feminine and Sacred Masculine by Alan Starner G

yet no agreed upon set of principles to help us understand and integrate the sexual dynamic.

rowing up in the 1960s, I was exposed to the beginnings of the women’s movement. Women seemed so angry at men, burning bra’s and such. I didn’t really understand it, but I knew I was a boy, and would someday turn into a man. I thought there must be something inherently bad about men, and this must apply to me also. It was a confusing time to be growing up. Today the relationship between the sexes is very different than it was 50 years ago, a fact I was reminded of while watching “Mad Men”, which is set in NYC in the 60s. Now people talk about the sacred feminine and the sacred masculine, and seems like there is more of an effort to resolve the age old battle of the sexes so that it can become the “partnership” of the sexes. That sounds great to me, but is seems like we have a long way to go.

In my view sacred masculine is not something only for men to embody, it’s for women too, just as the sacred feminine is also for men. We carry within us both qualities, and these qualities vary from person to person, and within a single person at different times. I believe that part of the paradigm shift we are going though involves us ceasing to expect women to embody only feminine qualities, and for men to embody only masculine qualities. We are humans first, and women and men second. The definitions of what each sex should embody are constantly in flux as culture and values change. There is no one right way to be a man or woman. A little more freedom please, for all of us!

Women have changed a lot in the past 50 years, and have had a lot to say. Men have changed too, but have been relatively quiet about it. It seems to me it’s time for men to find their voice; for men and women to sit down together and find a new way. Part of this is looking at what masculinity and femininity really mean in today’s world. Most of the articles I’ve seen about the sacred masculine list qualities that men should embody according to the author. However, they always seem a bit arbitrary to me; some fit, and others seem like they apply to women just as well.

In fact, I have never seen a clear definition of masculine and feminine. In this article, I’m instead going to use the terms from Taoism: Yin for the feminine, and Yang for the masculine. I offer here my own definition of Yin and Yang; a narrow definition as it relates only to humans and their relationships. I don’t mean these as some final and absolute definition. A great conversation may need to take place involving many women and men before we can come to some sort of universal and commonly acceptable definitions. Consider this contribution a part of that conversation: YIN: Connection, relationship, accepting, intuition, submission, subjective experience.

I believe there is a big paradigm shift underway. For the last 10,000 years or so, masculine values have dominated. This is from the dawn of agriculture, and is the period where most of recorded history has taken place. This history is “his story”, as men and masculine values have dominated. We don’t now as much about the prior periods of human history, but homo sapiens have been around for about 200,000 years. There is good evidence that in much of 190,000 years of pre-history, human culture was matriarchal. Could the shifts we are now experiencing be a move toward balance and integration of masculine and feminine qualities? This is my hope. But what does masculine and feminine even mean?

YANG: Separation, individuation, improving, deduction, dominance, objective experience. The Yin side of us wants connection, intimacy, security, and accepts things just as they are. The Yang side of us wants independence, self-expression, freedom and wants to improve things. It’s Yin that allows us to immerse ourselves in an experience, and it’s the Yang that wants to stand back, analyze and be objective. Even the most freedom loving man will have some desire for intimacy, and even the most intimacy minded women will have some need for freedom. It’s wrong in my view to tie these qualities too closely to gender. Women may generally have more Yin than Yang, but it will vary from woman to woman, and for a given woman, will vary over time. The same principle applies to men. This Yin/Yang dynamic is present regardless of sexual orientation too; generally one partner will be Yang dominant, and the other Yin dominant.

If we try to define masculine as the qualities that a man should embody, it’s very difficult to come up with a clear definition. It’s just as difficult to define femininity as qualities that a woman should embody. Men are strong, but women can be too. Women are nurturing, but men can be too. The women’s movement created more freedom from sex roles for women and men, but there is

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in their corporate role, and it’s a pleasure for them to just submit to the wishes of another for a while.

One of the ways these qualities express themselves is in our Yin desire for intimacy and our Yang desire for freedom. This plays out in healthy couples as cycles of closeness and separation. As Khalil Gibran said “Let there be spaces in our togetherness”. When the partners in a couple separate, they each have their own experiences. Later in the intimacy phase, they can bring back these fresh experiences and perspectives which enlivens their experience of intimacy. If both partners embrace the Yin and Yang in themselves, then the separation phase does not threaten abandonment, and the intimacy phase does not smother. The relationship breathes through the cycles of intimacy and separation.

When a man is dating a woman, if he is the Yang/dominant partner, it’s better for him to have a clear plan for the date. Some flexibility can of course be incorporated, and he should have a good idea beforehand what would please her. By taking charge, he is being dominant. A woman is fully capable of making decisions on the date, and even directing it if she has to, but if she’s more Yin than Yang, she won’t want to. The problem is that stepping into decision making mode is very yang, so making decisions pulls her out of her immersion in the experience. Sometimes, a couple may want to switch roles, because being immersed in experience has it’s own pleasure, as does being the one who is more in control. Neither role is superior to the other, but we often have preferences. Don’t sacrifice sexual tension at the altar of a contrived equality. Embracing who we are and how we really feel is erotic, but let’s keep it flexible, too.

It’s interesting to see what happens when we “assign” all of the Yin energy to the woman and Yang energy to the man in a heterosexual relationship, which is what happens in a traditional relationship. The woman will be responsible for all of their social connections, writing Christmas cards, remembering birthdays, etc. It also makes her responsible for the quality of the connection between the two of them. The man will be responsible for tending to their place in the world, money, politics, etc. When I think about this, I always get this image of a woman sitting at the table with her husband, wanting him to engage with her and open up, while the husband sits reading the paper, saying as little as possible. Each is frozen into their role. If the woman gets fed up with this situation and threatens to leave the relationship, she will have switched from an expression of Yin energy (connection) to Yang energy (separation).

Whatever the definitions of Yin and Yang, I think our task is to understand and integrate both qualities into who we are and how we live our lives. One is not better than the other any more than the inhale is better than the exhale; you can argue about which is superior, but stop either one and you’re in big trouble. Real equality between men and women does not come from trying to walk a tightrope where everyone has to express Yin and Yang equally at all times. There is great joy in the dancing of these qualities within us and between us. Real equality can only happen though if we elevate the Yin to be equal to the Yang. Yet it seems that our culture is still too Yang, and would benefit from continuing the shift toward Yin values. We could, for example, start recognizing the down side of progress, become more accepting of ourselves and others, and embrace the validity and importance of subjective experience. Time to step out of his-story and into our story.

Like the poles of a magnet, this will often flip the polarity of the man into Yin mode - he will then put a lot of time and attention into connecting with her. If she accepts this and settles back into the relationship, the polarity will often flip back - she will again be craving connection while he goes back to reading the paper. Recognizing that this interplay is about our sacred feminine and sacred masculine aspects, gives depth to our understanding. It’s a much healthier situation if both partners embrace their desire for connection and their desire for freedom, instead of these being gender specific qualities.

I close with the prayer of serenity, which is a beautiful expression of the Yin and Yang in dynamic balance:

In our culture, being subjective seems to be considered an insult, and being objective seems to be a compliment. To me this is an aspect of the masculine or Yang values still being dominant. The subjective is undervalued, but is actually where happiness and contentment lie; the Yang is never satisfied, and wants to improve things. The objective by itself is cold, detached, and restless, and the subjective by itself is naive and lacks perspective. We need both the subjective and objective to live a full life. In a world where the masculine and feminine are valued equally, we will regard the subjective as a valued partner to the objective.

God grand me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference. ~ Reinhold Niebuhr

Alan Starner has been studying Eastern and Western spiritual teachings for over 35 years, and seems to become less and less certain as he goes along. He has been teaching yoga for the past 10 years, and likes to think of that role as being more of a facilitator than a teacher; the real teacher is in each practitioner. You often will find him wandering and wondering, dancing and philosophizing about random things. He is the creator of a clothing line for yoga and dance that can be seen at www.attaapparel.com, and his blog is www.alrishi.wordpresscom.

Dominance is Yang, and submission is Yin. The dominant person has the pleasure of being in control, and the submissive person has the pleasure of not having to make decisions, and thus can simply be immersed in the experience. Both are valuable and equal roles, as long as the roles are entered by permission. Dominance without permission is anti-social or criminal. Although we may have a preference for one or the other role, if we go too far we’ll crave the opposite. That’s why corporate titans often crave the company of a dominatrix. They have to constantly make decisions

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spiritual philosophy fall/winter

2012

The Remedy is the Experience by Chuck Hancock

“The next Buddha will not take the form of an individual. The next Buddha will take the form of a community; a community practicing understanding and loving kindness, a community practicing mindful living. This may be the most important thing we can do for the survival of the Earth”. ~ Thich Nhat Hanh

ften I hear people say, “What good is it to talk about things?” And, I have to agree with that sentiment on some level. Talking about things is a good start. It helps you gain clarity and understanding about whatever it is you are facing, but often falls short of actually creating any change. It’s the difference between reading a book on self-help and actually doing it, or reading a book on spirituality and actually practicing it.

entire system, possibly starting with intellectual learning, followed by experience combined with awareness to witness ourselves in our experience to fully anchor it in our being. For example, someone I know well likes to do everything herself. Well, she may not like to, but it’s much easier for her to take on super human amounts of work and do it herself rather than ask for help. Over the years we have discussed this many times, so she is aware of her behavior, but there is some deep-seated belief on her part that it does no good to ask for help because it won’t be there; that is doesn’t really exist. And, even if help was available, she wouldn’t want to inconvenience someone or be judged for asking. No amount of discussion or intellectual understanding about where it may have come from has helped. It’s just another thought, competing in her mind with all the other millions of thoughts. So why would she believe this one over any other?

When we engage with only the mind, we are neglecting a good portion of the rest of our system – like our body, emotions, nervous system, intuition, and what is showing up in our interactions in relationships. In this culture, I feel we have placed a premium on intellectual thought while discounting all other forms of learning and expressing, resulting in our ability to think ourselves in circles rather than actually breaking out of patterns of thought that keep us stuck. To actually change, it takes engaging your

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The Power of the Experience I hear many people talking about building community these days, but I wonder if we fail to recognize the community we already have by not fully engaging in it. How well do you know the people you work with, the people in your yoga class, the people you see at the grocery store, your neighbors, and all the others in your life? How much do you allow you to be fully you - honest, open, and vulnerable with others in your life? If we neglect the community all around us or hold ourselves back, we miss out on so much support, so many reflections, so much priceless experience.

Luckily, experience came to the rescue. Recently, she was able to experience being supported by multiple people in community, over a period of 10 days. So as quickly as her mind wanted to doubt it, there was another experience proving her mind wrong. Now it’s not just a conversation about receiving help. She has evidence, by many people, over a period of time constantly reinforcing the new possibility that there actually is such a thing as help, and most importantly, she knows what it feels like to receive help without judgment. The idea and possibility of help has moved from just another thought to something that is actually real and tangible in her system, because she knows what it feels like.

As my sister is fond of saying, “It’s all done with mirrors.” If we are alone, the mirror is colored and distorted by our own thoughts and beliefs. If we are fully engaged in honest open-hearted relationship with others, we gain experiences and mirrors to see ourselves more clearly, which helps us get out of ourselves and actually change.

During this same community experience, my kids were also there with me. In the past, this has caused me to be on edge about what they were doing, how much noise they are making, who they are interrupting and so on. But, this time I found the space to allow them to be kids, and so did all the other adults. This was a huge lesson for me. If we can allow the kids to be fully themselves and do no wrong, what happens when we allow each other and ourselves to be like that too? That within some direction and boundaries, we didn’t need to treat their behavior as wrong when we asked them to do something else. It was subtle, but I felt a definite difference by allowing their being to be, appreciating them, then redirecting behavior, rather than telling them they are wrong.

So let’s seek out experience, actual human experience - not just living theoretically through books or vicariously through the TV. We have an amazing sensing machine that we don’t always fully inhabit. Engaging life fully-embodied is an entirely different experience! Let’s get back into our bodies and all our senses, engage with our breath and each other fully, deeply, and lovingly to do the best we can and get the most out of our short time here. As Alan Cohen said, “You can be helping many people, but if you are not helping yourself, you have missed the one person you were born to heal.” And that only comes through human experience.

This was a corrective experience for me: shifting from trying to control to accepting, allowing, and experiencing how okay it was to let things flow. So much of my life I’m worried about if I’m doing things “right” or being “acceptable” which zaps my energy. But, being a part of a circle of people who allow my kids, and myself to just be, to make mistakes, to say the wrong thing, to look stupid, to be fully human, and still fundamentally okay, I now have that experience, which is worth at least 100,000 positive affirmations or mantras. And now, this experience starts to override all the countless experiences at work, at school, with parents, and with “friends” where it wasn’t okay to simply be me. It was also a wonderful gift of acceptance; the same circle of people can also redirect us when we get too far out of bounds, just as we do with our kids.

Chuck Hancock, M.Ed, LPC, is a National Certified Counselor and a Registered Psychotherapist in the state of CO. He has completed comprehensive training in the Hakomi Method of Experiential Psychotherapy, a mindfulness mind-body centered approach. Chuck guides individuals and groups in self-exploration providing them with insight and tools for change. He also incorporates nature as a therapy tool to help shift perspective and inspire new thought patterns. He can be reached at chuck@innerlifeadventures.com or www.innerlifeadventures.com.

As I mentioned above, experience on its own is not enough either. If we are too busy in our head, planning our next move, evaluating, judging, worrying, or regretting, we are missing the experience. One way to escape these blocks is through present moment awareness, or mindfulness, but even this term is starting to feel heady to me. Instead, just getting into the heart-space of allowing, accepting, celebrating, witnessing, and enjoying every moment with playful curiosity without trying to change or judge it allows us me to be more present to our experience. This is still considered mindfulness, but it’s easier to accomplish when coming from the heart, rather than the mind, and engaging with the heart gets us about 14” farther into our body.

The True Power of Community On the way home from this trip, I heard a kid’s joke: “What did the triangle say to the circle? You’re pointless.” And that is a good thing! Being supported in an accepting community of people holds so much power, without the sharp points that leave us wounded. ISSUE # 12

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am a firm believer in the power of personal intuition. Those gut feelings we get when we meet a person for the first time or take a first step into a new job or new town, inevitably mean something. When we choose to listen, we often hear the sweet voice of something profoundly more honest and insightful than our minds. It is this same intuition which always speaks strongly when I visit yoga studios for the first time. My first class at Loveland Yoga & Core Fitness was August a year ago. I still remember nervously opening the door, curious of what my experience would be. Immediately, I was warmly welcomed by a curly-haired, athletic woman, asked to sign in, and then reminded that my first week of classes would be free as I should feel free to explore the diversity of teachers at the studio before feeling the need to commit. Suddenly, I felt more at ease and immediately noticed the calming of my nerves. As I entered the quaint studio space, I heard joyful laughter and saw smiles. As I laid down my mat in between a handsome blond youngster and honed woman in her late fifties, I felt at ease. These people seemed nice, and something about this studio felt right. I had a gut feeling this studio experience would be special.

reviewed by Erin Nickel

Little did I know that this small studio, merely three years old, was revolutionary in so many ways. Opened by Christi Sullivan in June of 2009, Loveland Core & Yoga Fitness is eclectic, charming, and authentic. Every facet of the studio reiterates the importance of authentic acceptance. This sense of remaining open is initially felt in speaking with Christi, who is an international promoter for Strength Yoga. Christi fervently believes that there are no absolutes, in life or in yoga. No one style of yoga warrants any greater attention or respect than any other style. Instead, she encourages all students to attune to the unique wisdom of their bodies. First, Christi encourages students to identify that innate wisdom, and then be willing and courageous enough to hear it.

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studio profile fall/winter

2012

For each person, yoga will inevitably play a different role, and Christi deeply appreciates the diversity so evident in each of her students. Because Loveland Yoga & Core Fitness was founded on the principals of authentic expression and no absolutes, it only makes sense that the class options and teachers are also an eclectic array of styles and modalities. Some classes are taught from a more physiological place, such as the Strength Yoga classes, taught by Christi herself. In these classes, students explore their own structural anomalies and receive intimate attention from FMA certified Christi. Other classes are taught from a more esoteric and philosophical space, such as the Level 1 and Level 2 Vinyasa Flow classes. Still other classes, such as the Thursday evening Kundalini class, beg students to let go of any preconceived notion of â&#x20AC;&#x153;yogaâ&#x20AC;? and delve deeper into the power of meditation. Regardless of your level of experience and/or personal goals, Loveland Yoga & Core Fitness will inevitably offer you the opportunity to creatively explore your personal relationship with your mind and body. Without doubt, a class and a teacher will resonate with you. Similar to every commitment, finding the studio, the style, and the teacher of yoga which resonates with you, is no simple feat. This process requires time and patience. Christi knows and understands this process, and wants students to commit to a practice that looks and feels authentic. For this reason, the studio offers a free week of yoga to anyone interested in the studio. This free week enables students to attend the eclectic variety of classes, without the pressure to conform to a certain mold. At the end of the trial week, students then have a myriad of membership options to choose from, all of which are financially feasible. The options range from a twelve dollar drop-in rate, to five or ten visit punch passes, to even six-month memberships. Regardless of your level of time or financial commitment, there will be an option for you. Again, there are no absolutes and no expectations. In its effort to be revolutionary and to constantly inspire curiosity within the Front Range yoga community, Loveland Yoga & Core Fitness continues to offer opportunities for growth. This fall, yoginis can look forward to a myriad of workshops on Strength Yoga and Nutrition. Yoginis can also look forward to additional opportunities to delve deeper into their bodies and their hearts through personal training consultations as well as nutritional assessments. Because the studio lives and breathes the notion of no absolutes, I suspect there will continue to be moments of profound inspiration within the Loveland Yoga & Core community. When you feel the need for inspiration and feel locked into a rut or an absolute in your life, muster up the courage to check out Loveland Yoga & Core. Be a catalyst for your own change. Erin Nickel currently teaches yoga and creative writing in Loveland. She is passionate about inspiring others to explore, honor, and celebrate their authentic selves. Through writing and through teaching, Erin continuously finds creative ways to integrate her passion for yoga with her passion for engaging meaningfully with the world. Outside of a yoga studio or coffee shop, one can find Erin trail running, back country skiing, or purusing at the nearest book store.

Please see the website for upcoming workshops and opportunities: http://www.lovelandyogacorefitness.com/

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Neck Strain by Somer King

uffering from a neck injury can be painful and very frustrating when you donâ&#x20AC;&#x2122;t know what will help and what will hurt. Many times people will go back to their normal exercise routine too early, which can re-aggravate symptoms. Having an idea of a timeframe in which to do things can speed up recovery time. This article includes a general outline discussing the steps needed to make a full recovery. Every neck injury is different, depending on what angle your neck was stressed and how hard it was impacted. If you were feeling any negative emotion, such as fear, sadness or anger when the neck was injured, these emotions can stay trapped in the tissue and need to be released by a professional, like a CranioSacral Therapist.

What is neck strain?

What causes the muscles in the neck to strain?

A strain refers to tears in the muscle fibers or tendons. When the ligaments are involved, this is known as a sprain. Whiplash usually involves both and is an overstretch injury. This is easy to picture when thinking of getting rear-ended in a car and visualizing the neck getting whipped in one direction, then sharply getting whipped in the opposite direction. Typically, with a car accident, two sides of the neck that are opposite to one another get strained. How much treatment one may need for your injury is related to the severity of the injury.

This can occur from any type of overstretching incident. Some examples are a car accident, a fall, a tackle, a roller coaster, or when improperly weight-bearing on the neck.

What makes a neck strain worse? The most crucial time for the neck to heal is the first 5-7 days of the injury, known as the acute stage. This is when inflammation is active and your body is still trying to lay down collagen and scar tissue to heal the tears.

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common injuries in yoga fall/winter

2012

What can help heal a neck strain?

THINGS TO AVOID DURING ACUTE STAGE:

ACUTE STAGE:

Stretching - This will add more stress to already torn and inflamed tissue.

Heat – This will bring in more blood to the area, which increases inflammation.

Forward head posture – When the head is forward of the shoulders, this increases stress on the neck muscles.

Neck Traction – Traction refers to decompression of the neck, most commonly known by gently pulling the head. This can aggravate symptoms by stretching already overstretched ligaments. Varying degrees of traction can occur with inversion tables, cervical traction units or letting the head hang in a standing forward bend or down dog with a relaxed neck.

Deep tissue massage and chiropractic (high velocity) adjustments - Can aggravate and possible stretch already inflamed tissue.

Sleeping on the belly – This can shorten the tissue and decrease joint space on one side of the neck worsening imbalances.

Breathing • Make sure the diaphragm is being used (belly expanding) to inhale and the neck muscles are not contracting to help. This is common is asthmatics and those with a forward head posture. • Double the length of exhalations to relax nervous system, which is often overactive after an injury like this due to pain and trauma. Do supine with neck roll, so the cervical curve is supported.

Neck Support - Wrap a folded dish towel around the neck as a support when at home. This allows the muscles to feel supported and will help decrease tightness and spasms.

Ice - Vital during the first week, which will help decrease inflammation. Can ice as much as once an hour.

Neck retraction – This just means keeping the neck over (and not forward of) the rest of the spine. In yoga, we do this with cues like “take the sides of the throat back”, “bring more weight to the back of the head” and “take the middle of the ear straight back.” Isometrically pressing the back of the head into a wall or the car seat is beneficial during this time. It is important to do this when sitting or standing.

CranioSacral Therapy (CST) – Can help with overall relaxation of the muscles and general tension from such an injury through relaxation of the nervous system. The techniques are gentle enough to be used right away after an injury. CST can realign and decompress cranial bones, which is especially useful if the skull was hit during the injury. It is also very successful with headaches.

AFTER ACUTE STAGE 1.

• Including, but not limited to, myofascial release, massage therapy, CranioSacral Therapy, Rolfing, and trigger point release. 2.

Bodywork

Strengthening scapular stabilizers

Sleeping in good alignment • Often times with neck injuries, the upper trapezius muscles will tighten and overwork. Training the middle trapezius (pull scapula together) and lower trapezius (pull scapula down) will enable you to stand up straighter for longer periods of time without fatigue. These can be worked efficiently throughout a yoga practicing increasing endurance.

• If you are a side sleeper, make sure the pillow is thick enough to cover the space between the ear and the outer edge of the shoulder. This will keep the spine level. If the pillow is too thin, it can leave your neck shortened on one side all night. • If you sleep on your back, only use enough of a pillow to support your cervical curve. If the pillow is too thick, this can keep your head in an overstretched position all night and can increase morning pain.

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Strengthening deep neck flexors (chin tucks) • Crucial for stabilizing the neck.

at home practice

Yoga Practice for Neck Strain by Somer King

Tips for your yoga practice: ~Keep the scapula on the back without shortening the side body ~Lengthen the back of the neck - When bringing the head even with the rest of the spine, keep length in the back of the neck. Think of the base of the skull lengthening up toward the forehead without overly tucking the chin. The chin should remain parallel with the floor. One of my favorite cues, which I learned from Desiree Rumbaugh, is “Pretend there’s a thumb at the roof of your mouth, now push it up and back.” ~Practice heart-opening poses

Cat/Cow - Spine Rolling

Start on all fours with the hands under the shoulders and knees under the hips. Inhale and tip the sacrum forward to arch the low back, then arch the mid back, soften the upper back between the shoulder blades, take the sides of the throat back and look forward, keeping the length in the back of the neck. Exhale and use the lower abdominals to tuck the tailbone, rounding the low back, mid back, upper back, and look at your navel. Repeat 5-10 times.

Puppy Pose

Start on all fours. Keeping the hips over the knees, walk the hands forward into downward facing dog arms. Press the whole hand into the floor, mindfully pressing the mound of the index fingers down as you externally rotate the shoulders. Feel the armpits lift and hollow out. Inhale into the lower back ribs and soften between the shoulder blades on the exhalations.

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Cobra

Come onto the fingertips with the hands wider than the mat and level with the chest. Root the toes and tailbone down. Inhale to fill the ribs and bring the shoulders toward the ears. Then, exhale to squeeze the scapula together and down. Make sure not to squeeze the arms into the sides of the body to avoid shortening the sides. Every time you inhale, lengthen through the crown of the head, keeping the back of the neck long. As you exhale, soften between the shoulder blades more deeply. Stay 5-10 breaths, and repeat 3-5 times.

Lat Stretch on Chair

Come onto the knees and place the elbows on the edge of a chair with the palms together. Lift the armpits up and externally rotate the shoulders, meaning to bring the inner shoulders towards the outer shoulders. Inhale to expand the back of the diaphragm and fill up the sides of the ribs. Exhale and soften between the shoulder blades. Stay 10-20 breaths.

Pec Stretch on Wall

Stand at the wall with the right arm parallel with the floor and palm up. Inhale to lengthen the sides of the torso and bring the sides of the throat back. Exhale and gently press pinky side of hand into the wall, as you turn your torso to the left. Stay 10-20 breaths and repeat on the other arm. ISSUE # 12

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Scapular Stab in Prone - W to Y

Lay on the belly with the arms in a W position and keep the forehead on the floor. Bring the shoulder blades up, back, and then down. Be sure to avoid shortening the sides of the torso. Inhale and lift the arms an inch or two off the floor and bring the arms into a Y position, with the thumbs facing the ceiling. Exhale to bring the arms back into the W position. Be sure to avoid shrugging and if you do shrug, donâ&#x20AC;&#x2122;t lift the arms as high. Once 20 reps of this are easy, you can progress to lifting the head as well.

Chin Tucks

These are for stengthening the deep neck flexors, which stabilize the cervical spine, and also lengthening the suboccipital muscles, which often cause headaches when tight. They are often overstretched and weakened with whiplash. Lay on your back on a flat surface. Relax your shoulders and jaw. Tuck your chin toward your chest, giving yourself a double chin and keeping the back of the head on the floor. You may feel shaking deep in the front of the neck and also stretching at the base of the skull. Start with 10-20 seconds, 5-10 repetitions. When you can do 20 seconds, 10 repetitions easily, progress to barely un-weighting the head from the floor, still maintaining the chin tuck. This is quite a bit harder, so start with less time and repetitions.

Bridge Pose

Clasp the hands behind the back in bridge pose. As you bring your shoulder blades toward one another, avoid shortening the sides of the body. Press the back of the head gently into the floor, maintaining the natural curve in the neck and work towards lifting C7-T1 (where the base of the neck meets the upper back) off of the floor.

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Supine Thoracic Twist

Lay on the back bringing the knees to the chest and arms in a “T” position. Keep the shoulder blades and palms pressing into the floor. Look left as the knees go to the right, until you feel the left shoulder blade want to come off the floor. Then, use the strength of your abdominals to bring the knees back to the center. Repeat back and forth 5-10 times on each side. This will help strengthen the scapular stabilizing muscles, open up the thoracic spine and work on your neck’s range of motion.

10.

Pranayama in Savasana

Lay on your back with one hand on the diaphragm and one hand on the upper chest, with fingertips touching the lower neck muscles. Inhale through the nose for three counts, feeling the lower hand rise up toward the sky. Make sure the neck muscles do not contract as you take the breath. Exhale six counts and release any physical or mental tension. This breathing exercise is to train you to breathe from the diaphragm without contracting the neck muscles, as well as to calm the nervous system. This may help decrease pain, improve sleep, and bring your attention over and over again to the present moment.

Other tips for full recovery: 1.

Focus on consistent training (3-4x/week if you can) to enhance the strength and endurance of the upper body and core.

Add in core strengthening, so you can easily find your center throughout the yoga practice. The arms and legs are stronger, when the core is stronger.

Address compensatory patterns for long-term recovery. • Myofascial tightness • Dealing with these will help avoid future re-injury to the area and dysfunctional movement patterns. • The severity of these patterns will depend on the person’s mechanism of injury, extent of injury and previous injuries. • Can be evaluated and treated by a good manual physical therapist.

The “Common Injuries in Yoga Series” appear in each issue of Yoga Connection magazine. The article is created by Somer King at Evolve Physical Therapy and Yoga. Evolve is located in South Ft. Collins, CO and offers many holistic solutions: Yoga, Physical Therapy, Massage, Reiki, CranioSacral Therapy and Intuitive Healing. Visit www.evolveptandyoga.com for more information on yoga classes, workshops and retreats.

ISSUE # 12

www.the-yoga-connection.com

HEALTH & WELL-BEING DIRECTORY Yoga & Pilates Studios Bikram Yoga 5112 S. College Avenue, Suite C Fort Collins, CO 80525 (970) 472-5700 www.bikramyogafc.com

The T Th e Yo Y Yoga oga a&P Pilates iillat ates es C Center ente en er at at tthe he h e RAC RAC AC 2555 Shields 2 25 55 5 5 S. S. Sh hie ield eld lds ds Street Sttreet S ree re ett Fort Fo ort r C Collins, o lilins ol inss, CO O 80526 805 052 26 6 ((970) (9 70 7 70) 0) 490-1300 49049 0 13 1300 300 00 www.raintreeathleticclub.com w ww ww. w rra ain intr trree e atthl h et etic icccl club ub u b..c co om m

Elan Yoga 353 W. Drake Rd., Suite 140 Fort Collins, CO 80526 (970) 223-YOGA (9642) www.elanyoga.com

Yoga Adobe Vickie McLane Berthoud, CO (970) 498-0490 www.yogaadobe.com

Evolve PT & Yoga 925 East Harmony Road, #450 Fort Collins (970) 672-1106 www.evolveptandyoga.com

Yoga Center of Fort Collins 210 E. Oak Street Fort Collins, CO 80521 (970) 231-0496 www.yogacenterfortcollins.com

Loveland Yoga & Core Fitness 100 E. 3rd St. Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com

Yoga Works of Loveland 2530 Abarr Drive Loveland, CO 80538 (970) 663-2213 www.yogaworksofloveland.com

Mindstream Yoga 2733 Council Tree Avenue, Ste. 129 Fort Collins, CO 80525 (970) 266-YOGA (9642) www.mindstreamyoga.com

Yoga Teachers Jodie Bell Jo J odi d e Be B ell l Yoga Y Yo oga a Instructor Instr nssttrruc ru uccto torr Jodie@BelleYoga.com JJo odi die@ ie@ @Be elleY lllleYog eY Yog ga. a com co om (970) ((9 97 97 70 0) 237-9771 23 37 7--97 771 www.BelleYoga.com w ww www. ww w..B Be elllleY eYog eY og ga. a.co com com co

Monk Yoga 202 East 4th Street Loveland, CO 80537 (970) 231-4683 www.monkyoga.net

Beth O’Brien Yoga Instructor Fort Collins, CO (970) 491-9689 e-mail: beth@bethobrienphd.com

Old Town Yoga 237 1/2 Jefferson Street Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com

Nicole Murphy Grace Yoga, LLC Fort Collins and Loveland (970) 646-2022 E-mail: graceyoga@live.com

Om Ananda Yoga 115 N. College Ave., Ste 200 Fort Collins, CO 80524 (970) 581-8825 info@omanandayoga.com www.omanandayoga.com

Shirley Smithson, EdD, ERYT, CYT, IAYT Yoga Instructor/Children’s Yoga Teacher Trainer, Enrichment/Therapeutic (970) 353-1708 sasmithson@hotmail.com www.childrenimagineyogarts.com

Om Mountain Yoga 119 W. Second Street Loveland, CO (970) 667-8116 www.ommountain.com

The Yogi Way Brandi Nelson, RYT, Reiki MT, HTPA Energy ,medicine combined w/ Yogic Practices Fort Collins (970) 237-9771 www.theyogiway.com

The Other Club Fitness Center 1227 Riverside Avenue Fort Collins, CO 80524 970-221-4348 www.theotherclubfitness.com

www.the-yoga-connection.com

FALL/WINTER 2012

Yoga Schools Maggie Tibbetts, LCSW Counseling & Pschotherapy 218 Peterson Street Fort Collins, CO 80524 (970) 988-4173 maggieStibbetts@gmail.com

Holistic Yoga School, International Krista Allen, BSc, ERYT (970) 222-6355 E-mail: HolisticYogaSchool@gmail.com www.HolisticYogaSchool.com

Certified Yoga Therapists

Sharon Greenlee Professional Counselor Consultant Fort Collins, CO 80525 (970) 224-1810 E-mail: sharongr104@aol.com

Ena Burrud, E-RYT 500, Certified Yoga Therapist Treetop Yoga Therapy 19 Old Town Sq., Ste. 238 Fort Collins, CO 80524 (970) 488-0828 www.treetopyogatherapy.com

Soaring Spirit Yoga Faith Brandt Fort Collins, CO (970) 308-4378 www.soaringspirityoga.com soaringspirit@frii.com

Therapists Colorado Physical Therapy Specialists 210 W. Magnolia, Suite 110 (North) 115 E. Harmony, Suite 160 (South) Fort Collins, CO (970) 221-1201 www.copts.com

Studio Bliss Massage Pam Werner-Salisbury, CMT, RYT 412 W. Olive Street Fort Collins, CO 80521 (970) 372-7265 pamwernersalsbury@gmail.com www.studioblissmassage.com

CommUnity Acupuncture Robert Evans Fort Collins, CO 80526 (970) 689-7281 www.CommunityAcu.org

Susan Guio, LCSW Spiritual Psychotherapy Fort Collins, CO 80525 (970) 232-9232 www.spiritualpsyche.com

Goldstone Acupunture & Whole Health Susan B. Goldstone, L.Ac, Dipl, Ac, AP 1302 S. Shields St., Ste A1-2 Fort Collins, CO (970) 227-1906 susan@goldstoneacupuncture.com www.goldstoneacupuncture.com

Traditional Chinese Medical Clinic 700 West Mountain Avenue Fort Collins, CO 80521 (970) 416-0444 www.tcmclinic.org

Hugh’s Hugh Hu gh’s gh ’s sA Acupuncture cu c up pu unc nctu ture eC Clinic lini li lini nic c Hugh Hu H ugh gh Castor Ca assto or Fo Fort ortt C Collins, olllilins o ins ns, s, CO CO (970) (9 970 70) 215-7419 70) 21521 5-74 741 7419 19 9 ww ww.hu hugh ghssa acu acu c pu p nc n tu ture re.c re .com .c om m www.hughsacupuncture.com

Astrologers

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

Planetary Influence Kerry Shamblin Vedic Astrology (970) 207-4088 www.planetaryinfluence.com kerry@planetaryinfluence.com

Lauri Pointer, HTCP/I 210 E. Oak Street Fort Collins, CO 80524 (970) 484-2211 www.LauriPointer.com ISSUE # 12

www.the-yoga-connection.com

Insights Gary Pritchard Spiritual Counseling and Astrology Readings (970) 488-0950 garypritchard23@gmail.com

NORTHERN COLORADO CLASS SCHEDULES

The Other Club Fitness Center 1227 Riverside Avenue, Fort Collins, CO 80524 (970) 221-4348 www.theotherclubfitness.com Monday 11-12pm 4:30-5:30pm Tuesday 6-7am 9-10am 10-11:15am Wednesday 11-12pm Thursday 6-7am 10-11:15am Friday 10:15-11:30am Saturday 8:45-9:45am

Fall/Winter 2012 class schedules are subject to changeplease verify before attending

Gentle Yoga Pilates Plus

Cathy/Hillary Nancy

Yoga All Levels Pilates for Seniors Yoga All Levels

Cathy Valerie Cathy

Gentle Yoga

Cathy/Hillary

Intermediate Pilates Yoga All Levels

Valerie Cathy

Yoga All Levels

Hillary

Pilates Plus

Nancy

All Yoga classes are Viniyoga based in their approach. First class is always free!

Evolve PT & Yoga 925 E. Harmony Rd, #450, Fort Collins, CO 80525 (970) 672-1106 www.evolveptandyoga.com Monday 12-2pm 5:30-6:45pm Tuesday 5:30-6:45pm 7-8:15pm Thurday 5:30-6:45pm

Intermediate/Advanced Yoga Viniyoga All Levels

Yoga Center of Fort Collins

Rotating Barb

210 E. Oak Street, Fort Collins, CO 80521 (970) 231-0496 www.yogacenterfortcollins.com

Yoga for Alignment/Inner Strength* Somer Alignment Basics for Yoga Tonya

Monday 9:30-11am 12-1pm 4-5pm 5:30-7pm 7:15-8:30pm Tuesday 12:15-12:45pm 5-6pm Wednesday 9:30-11am 12-1pm 6-7:15pm Thursday 3:30-4:30 5:15-6:15pm Saturday 9:30-11am Sunday 7-8:30pm

Yoga for Alignment/Inner Strength* Somer

Yoga Works of Loveland 2530 Abarr Drive, Loveland, CO 80538 (970) 663-2213 www.yogaworksofloveland.com Monday 9-10am 4:45-6:15pm Tuesday 5:30-7pm Wednesday 4:30-6pm Thurday 9-10am

Hatha Yoga Svaroopa Yoga

Angela Mary Kay

Svaroopa Yoga

Mary Kay

Svaroopa Yoga

Mary Kay

Hatha Yoga

Angela

Level 2 Iyengar Yoga Basics for Neck Gentle Yoga(call Cathy) Level 3 Iyengar Yoga Level 1-2 Iyengar Yoga

Cathy Cathy Cathy Cathy Cathy

Zen Meditation Vinyasa Yoga Flow

Cathy Beth

Level 2-3 Iyengar Yoga Yoga for Strong Backs Level 1-2 Iyengar Yoga

Cathy Cathy Cathy

Restorative Iyengar Basics (Sept-Nov)

Connie Paige/Katie

Restorative Yoga*

Connie

Dances of Universal Peace **

Grace

* One Saturday each month: 9/22, 10/20, 11/17 ** 2nd and 4th Sunday of each month - Call Grace 498-8422

*Private classes available / Embodyment Therapy *See www.yogaworksofloveland for pricing and specials

www.the-yoga-connection.com

FALL/WINTER 2012

Elan Yoga

Om Ananda Yoga

353 W. Drake Rd., Suite 140, Fort Collins, CO 80526 (970) 223-YOGA (9642) www.elanyoga.com

115 N. College Ave., Suite 200, Fort Collins, CO 80524 (970) 581-8825 www.omanandayoga.com

Monday 6-7am 9-10:10am 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 10-11:10am 12-1pm 4:30-5:40pm 5:30-6:40pm 6-7:10pm 7:30-8:30pm Wednesday 6-7am 9-10:10am 12-1pm 4-5:10pm 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 10-11:10am 12-1pm 4:30-5:40pm 5:30-6:40pm 6-7:10pm 7:30-8:30pm Friday 6-7am 9-10:10am 12-1:10pm 12-1pm 4:30-6pm 5:30-6:40pm Saturday 7:30-9am 9-10:10am 9:30-10:30am 11-12pm 4:30-6pm Sunday 9-10:30am 11-12:10pm 4:30-5:40pm 5:30-6:40pm

ISSUE # 12

Hot 60 Hot 70 Hot 60 Hot 70 Ashtanga Hot 70 Ashtanga Hot 60 music

Adrienne Michele Jill Tawa Brad Linda Brad Linda

Ashtanga Yoga Hot 60 Vinyasa I Anusara Hot 70 Vinyasa II Hot 70 Mix Yin & Meditation

Lara Gretchen Daniel Stacey Kristen Libby Kristen Chelsie

Hot 60 music Vinyasa II Yin Yoga Vinyasa I Hot 70 Ashtanga Hot 70 Ashtanga Hot 60 music

Brad Kristen Jill Laramie Libby Brad Gretchen Lara Adrienne

Ashtanga Hot 60 Vida Flow Anusara Hot 70 Vinyasa II Hot 70 mix Yin & Meditation

Brad Gretchen Laramie Stacey Jill Libby Jill Tawa

Hot 60 music Hot 70 Yin Vinyasa II Hot 90 Vinyasa II

Brad Daniel Jill Libby Daniel Brad

Ashtanga Primary Hot 70 Prenatal Yoga Vinyasa II Hot 90

Brad Libby Alissa Kristen Jason

Hot 90 Yin Hot 70 Prana Flow

Brad Jason Daniel Kristen

www.the-yoga-connection.com

Monday 9-10:15am 10-11am 11:30-12:50pm 5:30-6:45pm 7:00-8:15pm Tuesday 7-8am 9-10am 11:45-1pm 4:15-5pm 5:15-6:15pm 7-8:15pm Wednesday 7:30-8:30am 11-12pm 5:30-6:45pm 7-8:15pm Thursday 9-10:15am 12:15-1pm 5:15-6:15pm 5:30-6:45pm 7-8:15pm Friday 7:30-8:30am 9-10:15am 12-1pm 5:30-6:30pm 7-9pm Saturday 9-10:15am 10:30-11:45am Sunday 7:45-9:15am 9-10:15am 4:30-5:30pm 5:45-6:45pm 7-7:45pm

Yoga Flow Infant Massage 1st & 3rd Level 1 Yoga Hatha Yoga Candlelight Yoga

Bess Gina Ena Kate Laurie

Power Flow Yoga Tots* (ages 2-5) Level 1/2 Kids Series (*pre-register) Prental Yoga Meditative Gentle Flow

Sam Rebecca Christy Jodie Jodie Nicole

Yoga Flow Mom-n-Me (*pre-register) Yoga Basics Hatha Yoga

Sam Ena Rachael Sarada

Level 1 Yoga Yoga Flow Prenatal Yoga Meditative Power Flow Balance and Flow

Mike Sam Sarada Lila Jodie

Power Flow Yoga Flow Yoga Flow Yogalates Kirtan (*see website for dates)

Adrienne Sam Laurie Jessica

Power Flow Yoga Flow

Kristen Rachael

Guru Gita 2nd & 4th Sundays Hatha Yoga Prenatal Yoga Yoga Flow Meditation

Staff Aramati Rebecca Rebecca Staff

*Specialty classes: $10 Drop-in, 5-pack $45

Print Your Class Schedule or AdvertiseYour Upcoming Workshop! Contact TYC for more information (970) 214-6921 or yogaconnect23@gmail.com 43

Saturday 7:30-8:30am 9-10am 10:30-11:30am 12-1:15pm 5:30-6:30pm Sunday 7:30-8:30am 9-10am 10:30-11:30am 12-1pm 5:30-6:30pm 7-8pm

Mindstream Yoga 2733 Council Tree Ave., Ste. 129, Fort Collins, CO 80525 (970) 266-YOGA (9642) www.mindstreamyoga.com Monday 5:30-6:30am 7-8am 9:15-10:15 am 10:30-11:30am 12-1pm 1:30-2:30pm 4-5pm 5:30-6:30pm 7-8pm 8:15-9:15pm Tuesday 5:30-6:30am 7-8am 9:15-10:15am 10:30-11:30am 12-1pm 1:30-2:30pm 4-5pm 5:30-6:30pm 7-8pm 8:15-9:15pm Wednesday 5:30-6:30am 7-8am 9:15-10:15am 10:30-11:30am 12-1pm 1:30-2:30pm 4-5pm 5:30-6:30pm 7-8pm 8:15-9:15pm Thursday 5:30-6:30am 7-8:30am 9:15-10:15am 10:30-11:30am 12-1pm 1:30-2:30pm 4-5pm 5:30-6:30pm 7-8pm 8:15-9:15pm Friday 5:30-6:30am 7-8am 9:15-10:15am 10:30-11:30am 12-1pm 1:30-2:30pm 4-5pm 5:30-6:30pm

PowerStream SageStream MainStream YinStream PowerStream CrossStream FusionStream PowerStream CrossStream PowerStream

Jill Joanna Kristen Daniel Stephanie Darla Jill Gwyn Toni Toni

CrossStream HotStream TRXStream MainStream SageStream PowerStream CrossStream PowerStream FusionStream MainStream

Heather Daniel Heather Lauren Joanna Julia Darla Julia Heather Joanna

PowerStream PowerStream MainStream FusionStream PowerStream TRXStream HotStream SageStream CrossStream YinStream

Jill Kristen Darla Heather Gwyn Theresa Daniel Fay Stephanie Ali

CrossStream HotStream PowerStream MainStream YinStream PowerStream CrossStream PowerStream FusionStream SageStream

Heather Daniel Julia Jill Jill Teressa Darla Stephanie Fay Jack

MainStream FusionStream PowerStream SageStream PowerStream TRXStream FusionStream PowerStream

Kristen Kristen Teressa Ali Lauren Heather Heather Gwyn

TRXStream CrossStream SageStream PowerStream-XTD MainStream

Jill Stephanie Jack Gwyn Jack

MainStream HotStream PowerStream SageStream MainStream YinStream

Staff TBD Ali Chrissy Jack Chrissy Ali

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 9:15-10:15am 12-1pm 4:30-5:30pm 6-7pm 7:30-8:30pm Thursday 9-10am 12-1pm 4:30-5:30pm 6-7:30pm Friday 9:15-10:15am Saturday 7:45-8:45am 9-10am Sunday 10-11:15am 5:30-6:30pm

Fitness Fusion Vinyasa Strength Yoga Gentle Yoga Candlelight Yoga

Amy Jasmine Christi Kristen Kristen

Abs/Glutes Class Strength Yoga w/ Weights Vinyasa Vinyasa

Christi Christi Kristen Jennifer

Fitness Fusion Vinyasa Flow Detox Flow Strength Yoga Level 1 Candlelight Yoga

Amy Kim Christi Christi Jennifer

Abs/Glutes Class Strength Yoga w/ weights Vinyasa Yoga Level 1 Kundalini Yoga

Christi Christi Erin Kevin

Vinyasa

Jennifer

Fusion Flow Vinyasa

Kim Kim

Strength Yoga Gentle Yoga

Christi Jasmine

Print Your Class Schedule or AdvertiseYour Upcoming Workshop! Contact TYC for more information (970) 214-6921 or yogaconnect23@gmail.com 44

www.the-yoga-connection.com

FALL/WINTER 2012

Raintree Athletic Club

ISSUE # 12

Pilates with Props Heated Power Yoga Pilates Group Equipment Breathing into Yoga Hatha Yoga Pilates Group Equipment Yoga for Runners Pilates Group Equipment Tai Chi

Mariah Stephanie Mariah Kathy Jennifer Mariah Colleen Mariah Ken

YPC S-2 RAC Zone YPC YPC RAC Zone S-2 RAC Zone S-2

Heated Power Yoga Yin Yoga Pranayama Flow Gentle Yoga Pilates Gentle/Restorative Yoga Pilates FUNdamentals Barre Power Hatha Yoga

Alex Faith Stephanie Marsha Helene Marsha Mary Mariah Paige

S-2 YPC YPC S-2 YPC YPC RAC Zone S-2 YPC

Pilates Group Equipment Heated Power Yoga Hatha Yoga Barre Power Hatha Yoga Yin Yoga Pilates

Mariah Stephanie Andrea Mariah Jennifer Jill Mariah

RAC Zone S-2 YPC S-2 YPC YPC YPC

Heated Power Yoga Pilates w/ Props Pranayama Flow Yin Yoga Pilates FUNdamentals Pilates Group Equipment Heated Power Yoga Hatha Yoga

Alex Lee Stephanie Faith Mariah Mariah Alex Paige

S-2 YPC YPC YPC RAC Zone RAC Zone S-2 YPC

Prana Vinyasa Flow Pilates Group Equipment Hatha Yoga Pilates FUNdamentals Barre Power

Kimberly Mariah Tamara Mariah Mariah

S-2 RAC Zone YPC RAC Zone S-2

Pilates with Props Mat Pilates Reformer Pilates Chair Pilates BarrePower

YOGA

Monday 8-9am 9:15-10:15am 9:15-10:15am 10:30-11:45am 12-1:15pm 4:15-5:15pm 5-6:15pm 5:30-6:30pm 6:30-7:30pm Tuesday 5:30-6:30am 8:30-9:45am 10-11:15am 10:30-11:45am 12-1pm 4:30-5:45pm 5:30-6:30pm 5:30-6:30pm 6-7:15pm Wednesday 9:15-10:15am 9:15-10:15am 9:30-10:45am 10:30-11:30am 12-1:15pm 5-6pm 6:30-7:30pm Thursday 5:30-6:30am 8:30-9:30am 10-11:15am 12-1:15pm 4:15-5:15pm 5:30-6:30pm 6-7pm 6-7:15pm Friday 9-10:15am 9:15-10:15am 10:30-11:45am 10:30-11:30am 12-1pm Saturday 8:30-9:45am 9-10am 9-10am 10-11am 11:15-12:15pm 11:30-12:30pm Sunday 9:00-10:15am 10:30-11:30am

PILATES

2555 S. Shields Street, Fort Collins, CO 80526 (970) 490-1300 www.raintreeathleticclub.com

Heated Power Yoga Breathing Into Yoga Hatha Yoga Yoga for Runners/Bikers Tai Chi Yin Yoga Pranayama Flow Gentle Yoga Restorative Yoga Prana Vinyasa Flow

Hatha Yoga Heated Power Yoga Pilates FUNdamentals Pilates (all levels) Inscape Yoga Barre Power

Kate Alex Mariah Mariah Stephanie Mariah

YPC S-2 RAC Zone YPC YPC S-2

Yin Yang Yoga Hatha Yoga

Jill Paige

YPC YPC

www.the-yoga-connection.com

Inscape Yoga Vinyasa Yoga

RAINTREE ATHLETIC CLUB www.RaintreeAthleticClub.com | 970-490-1300 2555 S. Shields Street | Fort Collins, CO 80526

Reset Detox Cleanse. October 6th from 12-5pm; October 11th from 7-9:30pm; October 17th from 7-9:30pm at Mindstream Yoga. Ever wish you could “push the reset button” and start your health anew? Well here is your opportunity! Reset – The Mind and Body Detox is a 10-day yogic detoxification and cleanse led by a certified yoga instructor and a naturopathic physician. You will experience a blend of yoga wisdom and fitness and the best of natural medicine uniquely combined to create a powerful, transformative health renewal. To enroll, please contact the studio at info@mindstreamyoga.com

Mechanics of Movement and Nutrition Workshop with Christi Sullivan and Erin Walton. Saturday, September 22nd from 9am3pm at Loveland Yoga and Core Fitness. FREE! Start with a 3-hour class that will go over the skill set needed to qualify a client/athlete for movement or lifting. A nutrition talk follows in the afternoon to discuss Optimal Health and Nutritional Health. Contact Christi at 970-292-8313 or visit www.lovelandyogacorefitness.com for more information Kundalini Yoga and Meditation: Be the Lighthouse with Marianne Monteleone. Saturday, September 22nd from 3-5pm at Old Town Yoga. Feel the essence of your light and become a lighthouse for your world, shining bright! Mantra, mudra, Kriya, and meditation will guide your way. $20 early bird $25 after, $30 at the door. Contact OTY to register: 970-222-2777

Thai Yoga Bodywork Certification: Module 1 with Dana Weinkauf-Talbot. October 6th, 7th, 20th, and 21st from 8am-6pm at Old Town Yoga. Learn about Thai Massage to improve health and feelings of well being by releasing blockages from strategically located energy lines throughout the body. This certification program is designed for massage therapists who would like to expand their practice, and for yoga teachers who would like to learn new techniques for hands-on modifications and more effective private yoga sessions. Cost is $430 per module. Contact OTY to register: 970-222-2777

Thai Yoga Massage Date Night with Dana Weinkauf-Talbot. Sunday, September 23rd from 4-6:30pm at Old Town Yoga. Bring your sweetie or friend and learn simple massage techniques that you can then practice on each other at home! $50/couple early bird, $60 day of. Contact OTY to register: 970-222-2777 Five Elements Yoga (Pancha Bhuta Yoga) with Ena Burrud. Tuesdays, September 25th through October 23rd, 5:30-7:30pm at Om Ananda Yoga. Five-week series that explores the role of the elements within our lives. Learn about mythology and philosophy historically related to the themed element of each class. Ena will guide you through a short Yoga Nidra or iRest TM guided relaxation at the end of each practice. $75 for the series, $18 drop in. Find out more details by visiting www.omanandayoga.com or call 970-581-8825.

Upper Level Yoga Teacher Training - Ayurveda and Yogic Lifestyle. October 14th through November 28th at Om Ananda Yoga. Explore the foundations of Ayurveda and its relationship to a yogic lifestyle. Learn how to apply Ayurvedic principles to your life, yoga teaching, and personal practice. Experience the benefits of this ancient system of health and balance. This is a 60-hour training which can contribute towards your 500-hour certification. Find out more details by visiting www.omanandayoga.com or call 970-581-8825.

Comparative Anatomy: An Experiential Workshop with Alan Starner. Saturday, September 29th from 1:30-5pm at Old Town Yoga. Exploration of the major joints in the body, your range of motion in each joint, and learn how these affect your yoga postures. Learn techniques for increasing flexibility. Great for yoga teachers and students alike. $35 early bird, $45 day of. Contact OTY to register: 970-222-2777

Yoga at the Fort Collins Women’s Clinic with Victoria Clarke. This workshop is $60 for a six week session beginning October 15th. Learn basic postures and breathing techniques that are especially beneficial during pregnancy. Contact Victoria at 970419-8520 with questions or to register. Stress, Anxiety, and Depression from a Yoga Perspective with Jim Vassallo. Tuesday, October 23rd from 6-9pm at Om Mountain Yoga. Explore the origins of stress, anxiety, and depression and learn the single most important step to take to overcome our greatest fears. Discussion only, so dress comfortably, bring anything you will need to be comfortable, as well as a pen and a writing pad. $25 early bird, $30 day of. Contact 970-667-8116 or trish@ommountain.com or www.ommountain.com to register.

“Just Imagine!! Each Child is Perfect and Whole” - Children’s Yoga Teacher Training Workshops and Yoga Alliance Children’s Yoga Certification Course: Full training workshops and certification courses beginning in October. All who are interested in bringing movement into their relationships with children are welcome as a variety of levels and opportunities are offered. The course includes: personal practice, teaching from the heart, child development, physical and energetic anatomy, children’s yoga techniques, methods and application, creative movement and improvisation, therapeutic applications, SEVA and individualized practicum development. For more information go to: www.childrenimagineyogarts.com or contact Shirley Smithson at sasmithson@hotmail.com

200-Hour Level 1 Yoga Teacher Training. January 12th through May 11th, 2013 at Om Ananda Yoga. Become a Yoga Teacher and deepen your own experience. Find out more details by visiting www.omanandayoga.com or call 970-581-8825.

www.the-yoga-connection.com

FALL/WINTER 2012

Directed at creating the highest level of energy, vitality and freedom. www.LovelandYogaCoreFitness.com Christi Sullivan 100 E 3rd Street Loveland

970.292.8313

Come in for a free week!

Book Review life view that will be hopeful and mysterious.” Following the heart openings this book provides brought me to my journal, so I can keep unfolding my thoughts and feelings. This book was so transformative for me. I plan to read it over and over, and I definitely want copies for my three children, my extended family, friends, counseling/coaching clients, yoga students, and all who are meant to read it. Reading this together with others in a safe and intimate setting would be healing and nourishing. I plan to attend one of Pamela’s Wings of Love Salons this Fall. Contact her to set up your own groups of friends and family to read this together and discuss. What a gift! Please take your time with this book, savor its delicate richness. The Wings of Love spread over all of us and we are truly One. Namaste.

Wings of Love Ruth Sharon, M.S., of Energy for Life, opens the pathways to wellness as a Counselor, Coach, Consultant, Speaker, Seminar/Retreat Leader, Yoga and Meditation Teacher. She has combined her love of families with her love of yoga in the new book, written with her daughter and granddaughter, “Be Your Best Self: Yoga for Families.” www.bestselfyoga.com

Reviewed by Ruth Sharon

My personal reflections after reading Wings of Love: Chills shivered up and down my spine and “goose bumps” rose on the skin of my arms as I sat there reading Wings of Love. I was transported to another realm of consciousness that reveals an expansive vision of who I truly am. The beautiful artwork, poignant words, and elegant design helped smooth out my stressed body. I was able to breathe deeper. Life energy filled me with hope and the remembrance of my own soul’s journey to being in human form. Pamela Sachs allowed the universal human story to be told in a truly unique way. The intimacy of imagining her being told this tale by angels, lifts my Spirit. Many feelings surfaced for me, as this book is provocative. My heart quivered, tears rose in my eyes, and a lump formed in my throat. I felt the painful, yet delicious stretching and opening of my heart chakra. Did I imagine this or did it really happen? Did this expansive insight reach of my own angelic wings? Imagery abounds. I explored and touched into the Light of the Divine Reality, with my “personal energy” connecting to the Greater Oneness of Energy. I was humbled and grateful. I felt layers of old beliefs and illusions shedding off my skin like dust blowing in the wind. Thank you, Pamela and Eris and the unseen forces and beings, for giving me this gift. I felt the ego grabbing onto the layers as if they are protection. I smiled. I inhaled full yogic, diaphragmatic breaths, relaxing my shoulders, loosening my jaw, resting my eyes and softening my belly. Pamela’s tale, Wings of Love, has embraced me, guiding me to reveal deeper layers of my spiritual nature. I kept turning the pages back to this message: “The Voice continued, ‘Your Gifts to this world will be delivered to you as you travel on. Through it all, you will meet other beings who will assist you. You will have met them, all before somewhere. They will fill your body with a

www.the-yoga-connection.com

FALL/WINTER 2012

ISSUE # 12

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wisdom

Once Upon A Yogi Time The Ways of The River

nce upon a yogi time there was a man who owned a little donkey. For many years, the donkey carried huge baskets of salt that weighed him down and made him tired. One day, by accident, the donkey slipped at the edge of the river and fell in. When he emerged, he realized that his burden was greatly lightened because most of the salt dissolved in the river. The man was angry but accepted the loss of the salt as an accident. The next day the donkey passed the same river and remembered how light his burden had been made the previous day. So he threw himself into the water and came back out, his load greatly lightened. This went on for a few days until the man realized what his donkey was doing. But he said nothing. Some days later, the man stacked huge piles of cotton on the donkey and together they started their trek. Coming to the river, the donkey thought himself very clever and again fell in. But this time the light cotton quickly soaked up the water, and when the little donkey emerged from the stream his legs buckled under him, and he understood the ways of the river of life.

While there are many different levels to this story and many things to reflect upon, focus on only one of those themes. For today, think about your misconceptions about life. It is easy to think that once we take care of the problem, life will run smoothly. However, this is not the way of life. Life can be easy sometimes and challenging sometimes. We can solve one problem, have a break, only for another new set of problems to begin. Write down your expectations about life. What you expect to happen and what actually happens may be completely different things, so it is good to be aware of the nature of life, particularly, the nature of your life. *adapted from Goswami Kriyanandaâ&#x20AC;&#x2122;s Beginnerâ&#x20AC;&#x2122;s Guide to Meditation

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FALL/WINTER 2012