Namaste'

Whether Honoring the light in you, or Bowing to the divine in you, Namaste, or the more formal Namaskar, is a salutation - oftentimes a 'hello' or 'goodbye'. In the west, you will find it, hear it, speak it at the end of yoga classes. Recently, the company that makes Manduka yoga mats ran a campaign and presented a collection of what namaste means to individuals, with the notion 'Namaste takes practice. How do you practice it beyond the edges of your mat?'. How can you Feel it, Be it, Share it, See it.
It's just great, and here is one that I really enjoy:
"I practice namaste by talking not texting / loving not lying / caring not swearing / giving not gossiping / blessing not blaming / helping not hurting / serving not stealing / connecting not condemning / and honoring not bothering." ~ Jill L.
Nice to see bits of yamas & niyamas peering out at us :)

Lower Stress

NPR's Science Friday had a segment a few weeks ago on Meditation and the effect it had to lower stress. This was noted by the decrease in cortisol in the body, the stress hormone. The specific technique used, was to have the person meditating stay as completely present as they could. One typical way is to focus on the inhale-exhale breath or even count the breaths, along with other ways such as visualization.
It was suggested as a daily routine, and the results were significant and long lasting.
It made us realize what a 'routine' we have with the Astanga practice ~ a set sequence we come to regularly, in which we not only watch the body and breath, but we ultimately count the movements of the body and count the breaths ~ an absolute meditative practice to keeping the mind present.
Learn it, be it.

Liberation

Currently teaching in Philadelphia, amazing authorized Astanga teacher David Garrigues writes, "I don't think enough people realize what kind of fire, grit and intensity it takes to crack the small self open and access the hidden treasure of fearless freedom within".
Whoa - this is love talking - this is true practice talking.
The particularly powerful practice of Astanga yoga can indeed help to provide the fire, the grit, the intensity - and it doesn't have to kill you, but will absolutely make you stronger on all levels of being. You approach the practice on a regular basis. You take it slowly, diligently & steadily. You let it meet you where you are, but with the deliberate practice to reach beyond the current level with each repeated attempt. You treat it as a discipline, not an adventure.
Within discipline and integrity there is freedom. The act of being present lets you abandon your past and embrace your future, whatever may come. Through practice we allow ourselves to destroy the previous iteration of our self, clearing the way to express our true nature, our true self.

Bucket Shower ~ India Memories

I recently came across some great short but succinct notes from my 2004 month in Mysore India. One specific notable was the 'Bucket Shower' experience. Mostly people hear about the Indian toilet...the one that requires you to squat low! Well, the Green Hotel where I stayed did offer a western toilet (what we are used to in the USA) and also a shower, BUT in the shower space was a large bucket and a big cup-like ladle. It took me a short while, but when I felt like I was finally on India-time (relaxed) I tried this bathing technique - and loved it. Aside from the mindfulness and the deliberateness (hmm, sounds like yoga), this is a surefire water-saver!
Over the past years, I have thought to get my own bucket shower set up, but just never did...until last month. (for some reason I thought I had to find an Indian store to get the full-on stainless compliment) A simple Ikea plastic 'waste can' & Ikea stainless measuring cup pitcher suited me up perfectly (shown above with brush for pre-bath 'dry-brushing', essential oil spray, and post-bath vata oil) It is truly an experience. And even if you need the feel of the shower head spray to prep rinse or post rinse, the main bucket bathing is quiet and all you need.
The funniest thing is that I had just weeks before I bought my components, I got the coolest baby gift for my newest baby neighbor - a Tummy Tub. It is brilliant for bathing babies, as pictured here! Sweet :)

Root Yourself

I recently had new Yogasana tee shirts made (been a while!), and the back image is a tree's root system with the wording "Root Yourself" which just makes me smile. My student Tasha recommended a passage from Rolf Gates' book, Meditations from the Mat, which I actually own. I located the book and the passage #224 and will post it here as follows - thank you Tasha, and thank you Rolf Gates for the words:
'He who is rooted in oneness realizes that I am in every being: Wherever he goes, he remains in me.' ~ Bhagavad Gita
I once read that a great sage said the whole world was his home. It has stayed with me, this idea that we can transcend our fear and our sense of separateness that we would feel at home wherever we went. This is an extremely nourishing vision for me. It is also the direction we are moving in as we learn to be at home in the asana. We enter a posture, and we let go of the need to resist, the assumption that we do not belong. We relax, we breathe, we explore, we make ourselves at home. Off the mat, we encounter another being - a spider, a person we love, a person we do not know - and we let go of the need to react, to feel separate. We relax, breathe, explore what it is to be in relationship. We allow ourselves to be at home. This process must begin in our hearts, for we suffer from loneliness because we believe we are alone. To end this suffering, we embrace a new belief. We become rooted in oneness, in the idea that we are all love, and love is all there is.

Warriors for the Earth

I loved this for the Yogasana Newsletter back in May when the Gulf oil spill foolishness began to spin out of control. So amazing when you look closely at something that has been right under your nose - the Mangala Mantram - and how applicable it is EVERY DAY!
Our Astanga Closing Prayer ~ worth repeating again & again...
May all be well with Mankind
May the leaders of the earth protect in every way
by keeping to the right path
May there be goodness for those who know the earth is sacred
Let all beings everywhere be happy and free
Om Swasthi Praja Bhyah Pari Pala Yantam
Nya Yena Margena Mahi Mahishaha
Go Brahmanebhyaha Shubhamastu Nityam
Lokaa Samastha Sukhino Bhavanthu

Back and Ready to Write

Wow - Last writings in the chilly winter month of February?! Yikes. Well I have a list of notes I have jotted down to blog about :)
Thanks for checking back. I'll be on this in the next few days!
Summer writing...much in my head - yoga studies for certain.
Be right back

Breathe Life into the Practice

We come together to practice not only as a meeting of the mats, of the physical, but almost as a meeting of the minds ~ Making certain to check our egos at the door, affirm the space is without competition, offer inspiration to one another just by being there. We make certain to bring care to the asana, vinyasa, sequence, ujjayi, dristi, bandha; if we do it with the right intention, it becomes vivid.
This Astanga method is a set 'script' from tradition, but it is the student of Astanga that literally breathes life into it...like an actor breathes life into a role/ a singer breathes life into a song/ a reader breathes life into a book. The classics are worth repeating, worth revisiting. Astanga is a time honored practice ~ repeat, revisit, relish, revere.

Clear the Way for Thoughts

In the Moving Meditation that the Astanga practice offers, and eventually truly becomes for practitioners, I find it not to be so much a "stopping" of my mind and my thoughts, but an allowance of gaining more clarity. The true, worthwhile thoughts come through and are even offered some dedicated time for contemplation and reflection.
What seems to occur during practice is that, while the running monkey mind chatter fades into the background, any clear and true thread of dialogue remains. The breath and the movement work to shake things up and sift things through and settle into place a sense of knowing. In short...things get worked out in my head!

Exhale to Inhale

A teacher's command to come to tadasana at the top of our mats: "Samasthitih". We not only are called to equal standing, but to equal breathing. And it all starts with an EXHALE.
Perhaps more than most of you are thinking, 'No not an exhale, but it starts with an inhale?? Arms up for the first movement of Suryanamaskara A, vinyasa 1/ekam, is an inhale, yes?' Well, yes of course. But our Samasthitih is always an exhale. Here we are at the beginning of practice, finishing the Invocation with an exhaling Om. We inhale, then put arms to the sides to fully find Samasthitih with the EXHALE, then begin the Sun Salutation. We finish each Sun Salutation and then exhale into Samasthitih, and without missing a beat, we inhale into the next round. Sun Salutations don't entirely start & end, but are seamlessly connected with a Samasthitih; as are the standing sequences. And old school full on Astanga had every asana coming back to Samasthitih!
The deliberate exhale makes sense. It gets you grounded, as apana force will do, but it also allows you to inhale more deeply. I will hearken back to my many moments with David Williams in his workshops, stating the physiological movement of a complete emptying exhale that then 'pulls in a more full inhale'. He tells us, 'Exhale completely, then just a little more'. Exhaling sets up the inhale. (Perhaps this can be the 'chicken & the egg' debate :) But we look for balance, and more exhale = more inhale.
I like this...We can see it if we liken the breath to the surf; a wave recedes rushing back from the shore (exhale), and the next cresting wave is made stronger and more full from it (inhale). Lately I recognize it when I watch our dog out on walks - when he really wants to sniff and catch the scent of something (everything, as dogs can & do), he first gives a full emptying puff of an exhale. It's as if he is gaining the absolute clearest path he can, to experience the inhale fully.
When you first start out in a breath-led yoga practice, you notice that it is challenging to achieve a deep inhale as opposed to achieving a long exhale. The longer exhales come with some ease. The deeper inhalation takes some time to build lung capacity, as we are used to breathing throughout the day in a more shallow rhythm. We need to add emphasis to the exhale to encourage building the draw for the inhale.

It Takes Practice to Practice

For most of us, there are things we can 'weekend warrior' ourselves through without too many chance negative ramifications. And along with cycling, skiing, running, and other sports that don't have an opportunity in our weekday schedule, yoga sometimes gets on the Weekend List. As advantageous as it might seem or feel, a once-a-week yoga session is scratching the surface. And those of you practicing Astanga yoga in particular, know the woes of missing practice time. More than just missing the stretch & the strength, but missing the breathing time, and the mindful movement. It is a practice to incorporate into your routine, your schedule, your body, your mind, your being. And indeed, It Takes Practice to Practice. Not necessarily how good you are at Warrior I or Urdhva Dhanurasana etc, but how diligent you are to show up and just be present without attachment to the outcome. How committed you are to give into the notion that a steady practice will calm the mind, support the systems of the body, tap into the best health you can have, and boost your overall well-being no matter how 'good' your 'performance' was. Becoming discouraged is easy in a western society that puts so much emphasis on gaining applause - but slow & steady wins overall (note the tortoise & the hare analogy) - I say it often. And I want this style of yoga to be looked at as doable and accessible and non-defeating. If you need to be 'good at something' in the practice, insert ujjayi or dristi or bandhas in that statement - be your best at breathing with intention, moving because of breath, setting a focused gazing point, engaging the locks. Over time, all that you need for practice and life will come. It takes practice to practice.

I missed January

Sorry to miss out on the starting month of 2010 with a post. Here's a quickie: Set your 'stretch' for the day by getting out of bed and first thing, move slowly into a downward dog. Use a full minute to ease into a stretch in the hamstrings to set for the rest of the day. Look at this as giving your hamstrings a fighting chance; a starting point of length rather than short from slumber. We are relatively still for our hours of sleep, and tend to wake up stiff from no movement (not a surprise). If you don't have a wake-up-yoga-practice, I offer you this Minute of Down Dog to set your stretch for the day. Shoulders and torso will appreciate it as well. The second immediate thing...scrape your tongue! (this will be continued in an Ayurveda post later on :)