Inner Strength

Within the yoga sequence, The Sun Salutation, there is a pose called Chaturanga Dandasana. It means "Four Limbed Staff Pose." Now the name of the posture really has nothing to do with what I'm writing about this week! But it is a pose that physically works your upper body and core strength.

Strength is actually what I want to write about. Sometimes we think we are not strong enough to do certain things. Maybe at the gym, you struggle with doing pull ups or bench presses with heavy weights. How about more on an emotional level: you think you're inadequate or not good enough to do a certain task. You think you lack the skills or intelligence to perform in a presentable fashion. You fear, perhaps, being judged or criticized. When you harbor those feelings, you tend to shy away from engaging in those activities. And when you step back, you do not allow your SELF to live up to its highest and truest potential.

The challenge is to really KNOW that you have the strength and ability to do anything you set your mind to. Still don't think you are strong enough to take certain risks in your life? That's ok. Sometimes engaging in a yoga practice can test your strength. We often discover that we ARE strong enough to do challenging poses on the mat. If we can do them there, we can probably take that strength OFF THE MAT and find that we DO have the ability to step forward into our highest potential; to do the things we THINK we're unable to do.

This leads us back to Chaturanga Dandasana. It is a very challenging pose when held. We often just flow through this posture right into Upward Facing Dog in the Sun Salutation. But what would happen if you could actually hold the posture? Let's find out.

Chaturanga Dandasana: Four Limbed Staff Pose
Start in Mountain Pose and begin the Sun Salutation sequence.
Inhale - lift your arms over head; reach upward toward the sky.
Exhale - Swan Dive forward to touch your toes; feel free to bend your knees as you fold forward.
Inhale - lift up halfway to Monkey Pose; extend your spine so that you experience a flat back.
Exhale - fold forward to touch your toes then jump back to Plank Pose.
Inhale in Plank Pose to gain strength and stability.
Exhale - lower yourself to Chaturanga Dandasana by bending your elbows and lowering yourself in a straight line down toward the floor. Do not touch the floor! Hover, if you can, just a few inches away from the floor. Be sure to keep your elbows hugging in toward your body to maintain a strong connection to the pose. Hold for at least 10 breaths!

Complete the Vinyasa;
Upward Facing Dog
Downward Facing Dog
Then come to Child's Pose to rest.

If you're able, complete the sequence one or two more times. Each time, you may find that you get stronger in the pose.

Here are some tips to remember while in Four Limbed Staff Pose. Keep the whole body engaged. Feel like the very top of your head (your Crown) is moving forward while the heels of your feet are moving back. Keep your core strong with exaggerated exhales. (Even feel free to breathe out through the mouth.) Draw your belly button toward your spine to engage your core muscles. Scoop or tilt the pelvis to engage your abdominal lock. And again, be sure to keep your elbows hugging tightly toward your ribs.

Yes, this is a physically challenging pose, yet it taps into our emotional connections to inner strength as well. Develop and experience the strength that is ALREADY inside of you. Sometimes we just have a dig a little deeper inside to find it. IT IS THERE!

Namaste.

Honor Your Truth

The Yamas and the Niyamas are yoga's ten ethical guidelines that comprise the first two limbs of yoga's eight-fold path. The second Yama is called Satya which means Truthfulness. In my yoga classes this week, as well as in my Life Coaching sessions, I have been using this concept as a working theme: to be honest with yourself, to express yourself freely and truthfully.

When you are experiencing joy and love in your life, you probably express it in your smiles, kindness towards others, even while dancing! These feelings are true expressions of yourself, so why not share them. Even when you're feeling sad or depressed, don't be ashamed of these emotions; share those feelings, too. We sometimes think it is rude or not polite to express feelings like sadness or anger. We are socialized to be kind; to keep a smile on our faces. But when we are feeling down or out of sorts, it is expected that we keep those emotions hidden. When we have to put on that mask to cover the darker emotions, we are not truly being our selves. We are not practicing our emotional truthfulness. Now, I'm not suggesting that when you're angry you go out and tear down some walls or beat up your neighbor. No, what I'm suggesting is that if you are feeling these darker emotions: anger, unworthiness, jealousy, worry, betrayal, etc., it is ok talk about them with a friend. It is ok to acknowledge to yourslef or a family member that you are feeling a certain way. It is even ok to feel frustrated and maybe take that frustration out on a pillow or playing loud music. One shouldn't have to deny their feelings. When we are able to be honest with our emotions, we are practicing Satya, truth and honesty toward our selves.

This next yoga pose can help allow some of those uncomfortable feelings to come up. It is important to recognize that we have many emotions: light emotions like appreciation, joy, and happiness, as well as other emotions like the ones already mentioned. Realize your WHOLE self. Pigeon Pose will put you in an uncomfortable posture that focuses on opening the hips. This area of the body is said to hold a lot of emotional energy. Holding Pigeon Pose can sometimes release these emotions. As you take a moment today doing this pose, understand and appreciate the emotions that might come up for you. Who knows, you may laugh hysterically for no reason. Or you may have a nice emotional cry when holding this pose. But guess what? It's all OK! You're just showing your honesty.

Pigeon Pose:
Since you will be holding this posture for sometime, you may want to have a timer or stopwatch handy so you won't have to worry about how long you are in the pose. Start on your hands and knees. Slide your right knee up toward your right wrist. (I would suggest, also, taking the knee slightly to the outside of the wrist. It will take you deeper into the pose.) Move your right foot up toward your left hand. You'll form about a 45 degree angle with this leg. Meanwhile, the left leg will be extending straight out behind you. Using the knee and toes of the left leg, creep the leg farther back. This, too, will take you deeper into the posture. With your hands by your side pressing into the floor, inhale to extend your spine longer, as you exhale, slowly bring your torso down toward the bent leg in front of you. Take a few seconds to adjust and move deeper into the posture until you can finally rest without moving. Set your timer for at least 3 minutes. This may not seem that long, but Pigeon Pose is an intense posture. As mentioned, it can raise energies and emotions in you that have been stored within. Resist the temptation to move. Try to stay absolutely still until your timer goes off. Just notice what comes up for you. Maybe nothing. Maybe the flood gates will open. Who knows. All you have to do is notice them and honor them. No need to judge the emotions that you have. They are a part of you and they don't negate your existence. (Be sure to practice this pose on the other side.)

When you complete your practice, be sure to take care of yourself afterward, especially if darker emotions emerged. Remain quiet, read a little, have a nice cup of tea, take a slow stroll, or whatever feels right for you to move forward. As you are in this nurturing space, remember to Honor and Appreciate all parts of you.

Namaste.

Step Into Your Higher Being

Mini Blog Entry from Peru

For the past two weeks, I have been traveling through Peru with a group of people seeing the many sites and learning about the extraordinary history of the pre-Inka time. Our guide has been a Shaman, but in his native land of Peru, he would be called a Paco, which means Healer. Not only have we been the typical tourists seeing the ancient ruins of Machu Picchu, but we've also have the opportunity to sit with our Paco and do some healing work with plant medicine.

During one of our journeys, it was revealed to me that it was time to step into my higher being. What does that mean? And how do I do that? It came to me that I have the ability, strength, and talent, to express myself more openly and freely. This expression will be reflected in the work that I do (Life Coaching, teaching yoga, etc.) and how I relate to people (i.e. my friends, colleagues, and families.) How do I know how to do this? While on my journey, I saw the image of a Bear. In some cultures, the Bear represents Wisdom. Wisdom is found when the Bear goes into quiet hibernation for the winter. In his sleep, answers of Truth are revealed to him that he will be able to share in the Spring. What I learned from this journey that it is important to take time to move into that silence. Settle into my quiet cave at times to allow my dreams to generate which will be later revealed and expressed.

It is not necessary for YOU to go to Peru to do this kind of self exploration. You don't necessarily need to have a Shaman or Paco take you on a plant medicine journey to have these things revealed to you. As you continue to practice yoga, whether it's in a studio, gym, or at home, you can have answers revealed to you. Take the time to sit in stillness. Focus on your breath. Find and feel that quiet within you. Create a space within your mind and heart that allows your Truth to be revealed. As you practice this quiet time regularly, it really doesn't need to be more than 2 or 3 minutes a day, you can experience this clarity. Information will come to you which will guide you along your life journey. As you move forward, you may find that you are stepping into a Higher Sense of Self, your Greatest Potential, your own Higher Being.

Namaste.

Many Paths. One Destination.

Mini Blog Entry from Peru

As I travel to Peru, I have the fortunate pleasure to be with people from many walks of life. Fifteen of us traveling to a distant land. Fifteen strangers with the desire to visit a new place and experience brand new adventures. Fifteen people of different genders, sexual orientations, nationalities, ages, religious backgrounds, and even different countries of origins. On the exterior, it looks like we are a by divided group. However, as we come together and learn of our intentions on this vision quest, we come to find that we have very similar intentions. Many of us come to Peru to find a deeper connection to ourselves - to delve deeper into our truest identity.

It is like this with yoga. There are many styles of yoga: Hatha, Bhakti, Karma, Raja, and many other ways to practice. I recently read in T.K.V. Desikachar's book, The Heart of Yoga, that although there are many styles of yoga, they all lead to the same place. These many spokes of the wheel all lead to the center intention: Enlightenment. It really does not matter what style of yoga you decide to practice, just as long as you DO practice. We are all headed in the same direction. So if you choose to sit and practice Pranayama or experience dynamic movement and poses in an Ashtanga Vinyasa class, you are headed in the same direction. If you decide to sing devotions to Siva in Bhakti Yoga or sweat in a 106 degree studio while doing Bikram Yoga, you are heading toward the same goal. Our paths may be different, but the destination is the same: finding your Truth. Connecting to your Divine Being.

Just practice. Namaste.

Temple of the Moon

Mini-Blog Entry from Peru During this amazing trip to Peru, I have had the opportunity and privilege to visit the northern coastal part of the country to a valley area called Moche. Here, archeologists have discovered pyramid-like structures that were first thought to be just mountains. After revealing what was underneath the dirt and sand, they found great pre-Inkan civilizations. One portion has been named The Temple of the Moon and it appears to have the shape of a pyramid. What is most remarkable is the history surrounding the structure. To put it simply, a layer is created that becomes the foundation of an empire for the reign of a king. Within this layer are rooms, sleeping quarters, and ceremonial spaces. The people work and live to serve their king and take care of their community: they work and create pottery with images that symbolize their existence and activities. Once the king perishes, this whole layer is completely covered in stone. Every room is filled and every wall is covered with another layer of brick. Then another layer is created with an amazing and artistic fresco marking the end of the era. A new era and new king is symbolized by the creation of the next layer on top of the one that was just covered. Again, great rooms and ceremonial spaces are designed. At the end of the empirical cycle, this layer is also covered and creates the new foundation for the next empire. As the cycles continue, what remains now is a 7 or 8 layered pyramid. Each layer being larger and more grand than the previous. The idea is to live and experience the inner growth of the people and to bring themselves closer to God. We can do the same in our daily lives. As we live our lives, we grow, we change, we shift. We plant strong roots creating a strong foundation beneath us. We continue to have a link to the past as we hold true and strong in the present. As we mature, we grow out of our old ways. We bury those old ways and build anew. Upon these new and strong roots, we live and experience our new lives. We create for ourselves a new and expansive existence. Just like these pre-Inkan people, our life progression is an evolution. We are moving toward enlightenment: a greater connection to the Divine and God within ourselves. As you practice yoga, you are shifting and changing. The process is slow and gradual, but the journey is toward the same destination of greater connection to Self. Namaste

Savasana

A friend of mine sent this to me...

"The Dalai Lama, when asked what surprised him most about humanity, answered 'Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.'"

I was struck by this quote and was aware how true this is. We spend so much time working, sacrificing our own health, that we forget to actually LIVE. We ultimately forget to live in the PRESENT because we are so concerned about the future...something that essentially does not exist.

When practicing yoga, we are encouraged to remain in the present moment while focusing on our breath and postures. But even in Hatha Yoga, we are still in motion as we flow from pose to pose. I thought it would be appropriate, therefore, to focus on a yoga pose where the body and mind are in stillness: Savasana.

Savasana (Corpse Pose)
This pose is typically done at the end of a yoga practice. After having moved through your poses: twists, backbends, lunges, balances, etc., the body then is ready for rest, peace, and relaxation. The asanas (poses) get us more in tuned with our bodies - with ourselves. It is essentially the "work" that reflects the daily activities of our lives. When we come to Savasana, our work is done, and it is time to relax - to be still. I would hope that we are practicing the same thing in our everyday lives: find moments of peace and stillness in between our active and busy schedules.

In response to the Dalai Lama, I thought it appropriate to take a moment and practice that stillness. Take a break from work and the acquisition of money that compromises our health. Take a break from worrying about the future to savor and appreciate the present.

Lie flat on your back on your yoga mat. If necessary, use cushions, bolsters, or blankets in order to find complete relaxation while you lie in Savasana. Your legs are straight out in front of you, your torso is straight, your arms lying relaxed at your side. Your neck is in full alignment with your spine, and your eyes are closed. Allow your feet, legs, hips, back, and shoulders to fully relax and become one with the yoga mat - one with the Earth. This seems like an easy pose. On the surface, it is. But it is also considered one of the more challenging postures in yoga because of the intention: to be in stillness, to be present. When our bodies get relaxed like this, our minds tend to go into overdrive; it begins to think about things from the past and things in the future. It has a difficulty time remaining focused on the present. To help you, focus MORE on your breath. Breathe in a way that allows you to feel your breath and hear your breath. When you breathe with such intention, it is difficult to think about other things. This practice keeps the body and mind in the present moment. Stay here for as long as you like. It is also okay to set an intention here. It may be as simple as an intention of Peace and Stillness. Or maybe you're searching for Clarity and Ease. Whatever it is, keep it simple so that the main "work" here is to be in complete stillness.

Remember what the Dalai Lama teaches us from the above statement about humanity: live and enjoy the present.

Namaste.

Joy & Happiness

Sometimes our days can be so hectic: full of appointments, responsibilities, obligations, meetings, and more. A lot of the time our days are structured around calendars, day planners, kids' soccer practice, and PTA meetings. With our lives being so full, we often miss the spontaneity in our lives. There is absolutely no time to go out have fun on a whim because you already have something scheduled to do. With all of this over-scheduled living, we miss the essence of the actual word: living. The pose I am featuring here is to help remember the joy and excitement that we all need in our lives on a regular basis. Think back when you were a kid. Yes, we had school and homework, but think of all the fun you used to have with your siblings and neighborhood friends. Just pure fun: playing tag, building sand castles, riding your bikes. Pure bliss. Happy Baby Pose (Ananda Balasana) The Sanskrit for this pose translates to Blissful Child, so this posture is to remind us of the simplicity of the child's life. Remember to be playful and spontaneous when life gets too complex. Lie on your back and bring your knees toward your heart. Set your intention here: ask for joy, peace, bliss, and happiness in your life....then smile! Keep it simple. Hold onto your bent knees with your hands then open your knees and feet wide. You will begin to feel a stretch in the inner thighs. Happy Baby Pose is a great way to provide release to tight hips, inner thighs, and backs. Hold here for a few breaths then take your feet up toward the ceiling. Your knees will remain bent and your legs wide. The bottoms of your feet will face the sky. Reach up and hold onto the bottoms of your feet from the inside of your legs. Gently press the feet downward. Your knees should be outside of your shoulders and moving toward the floor. The gentle press will create more of an opening in the inner thighs. You are now in Happy Baby Pose. You have formed a posture that you may have seen babies actually do! To provide more sensation, press your lower back toward the floor as well. This will further extend the spine and open up the hips. Remain in this pose for as long as you like. Breath (and smile) while you hold the posture. When you are finished with the pose, lie in Savasana to end your home practice. Keep in mind the desire to bring more joy and happiness into your life. The pose may encourage you to free up your schedule a bit so you can leave some room for a little fun. Go see a movie, take a walk outside, catch up on some gossip with a friend on the phone. Do anything that will bring a smile to your face. Namaste