Greetings and Happy New Year,

First let me offer you a small gift of a visual delight: Underwater Astonishments

I hope this auspicious year, 2012, is the beginning, a new beginning, of a fabulous period of growth and fruition for you. To that end, you might consider what your intention or sankalpa might be for this beginning. Yoga teaches us to use discrimination, viveka, to understand and discern the root of past suffering and happiness and to look with a cool eye toward the truth of our lives. Then, based on this clarity, we begin to envision what our next direction, our aspiration might be. Next is the practice of doing the work, be it poses, breathing, meditation, job, family, whatever, and release attachment to outcome. That’s the yogic formula and you might just want to drink the champagne of intention, practice and detachment this year (or sankalpa, abhyasa, viagraghybham). 

I’ll be on a short silent retreat this year for the beginning of the new year, at a beautiful spot, Esalen. As you know, this is a year of change for YogaNow, and me, so I felt that a slight pause before jumping into the year would be correct. I’ll return on January 5th and happily, voluntarily, joyfully teach at YogaNow until March 31st, and then at various locations around town. I have already found some beautiful spots but if you have a spot let me know, too, please!

The schedule has ungone some necessary changes, please be sure to check it out. For example, I’ll be teaching Monday and Wednesday at 545 pm and there isn’t currently a Thursday night class (though a class may begin there shortly). We have two YogaNow teachers who are traveling in India in January, Aparna and Mike. Aren’t we lucky to have such committed and sincere teachers? So we have subs for Aparna’s morning classes, Cypresse and Lori. For Mike’s classes, Mikiala is teaching the noon ones and we, Meta and Mikiala, will share teaching the Tuesday 545 pm class. The Saturday Ashtanga class will be on a hiatus until Mike returns in February.  Okay, so that’s a lot of information, so you can definitely check the web: Class Schedule.

And now for some inspiration, check out this link of another Ted talk: Amy Purdy:Living Beyond Limits
with so much love and looking forward to meeting on the mat!

Happy New Year! Meta.

YogaNow News

Dearest and Most Cherished Yogis of YogaNow,

After over ten successful and exuberant years of yoga and community, YogaNow will close its doors at 215 Gold on April 1, 2012. I am ever grateful to you all for supporting the studio, each other, the teachers and me. I have enjoyed and cherished our time in practice and outside of practice.

To quote His Holiness, The Dalai Lama, I happily, voluntarily, proudly end it. The studio that is, but not our relationship. Even though we won’t have the same beautiful ceiling and space, I look forward to expanding our connection. I want very much to continue to create community, and I am seeking ways to do that, other than having a full time rented studio. I am looking forward to serving you, the student, without the day-to-day responsibilities of running a studio business.

I plan to continue to teach locally at a minimum on Sundays at 10 am and Mondays at 5:45 pm and daytime Gentle class beginning immediately in April. I’m looking for a space to rent by the hour for a few weekly classes. There are lovely spaces to rent that I know of and if you are aware of any, please let me know.

Do you have ideas for how to continue to stay connected? Please be part of the transition to the next phase. I invite you to co-create our world together.

My dharma has shifted to other yogic adventures and teachings. I plan to spend more time promoting the new edition of Vital Yoga: A Sourcebook for Students and Teachers. And importantly, I believe I must work to help support those who suffer from asthma. When I developed asthma over 23 years ago I was stunned to find that the prognosis was for a changed life of endless medications and depleted vitality.  It was through yoga and an entire yogic approach to asthma that has nurtured me to robust health and happiness. I feel directed, even compelled, to help others who want to find another way to deal with asthma, a way that includes all aspects of life and healing. I know I didn’t just get better just for my own benefit; I healed so that I could help others as well. If you have any connections to reach out to those who work with asthma, please let me know.

Once again, I need to say, thank you, thank you, thank you. Please continue to take classes at the studio until the end of March, and please continue to take classes in our new spaces. The other teachers will be posting where they will be teaching in April so that you can follow your favorites.

Thank you to all the teachers of YogaNow, past and present, you have offered your heart and soul in the service of yoga and I know we are all grateful to you.

The details: No refunds on bundles, you have 4 months to use the bundles. Or at the end of March you may be able convert classes to purchase used yoga props.

So much gratitude to you, to all the teachers of YogaNow past and present, and most especially to yoga for all that it offers,

Deep bows and many blessings,
Meta.

 

Greetings and August Salutations to you!

I hope this finds you all well and diving into your moments.

YogaNow is pleased to offer a free class this week, Wednesday, August 24, 7:30-9 pm to meet new to Albuquerque and YogaNow teachers, Allegra and Joe Wolff.  They will team teach this 90 minute yoga class. Here’s a bit about them:

Joe and Allegra moved to Albuquerque from San Francisco this summer to enjoy the simplicities of mountains, the southwest and spend more time with family.

Allegra has been practicing Ashtanga yoga on and off since 2004 but was first introduced to Kundalini yoga in 2002. She finds it is important to establish a variety in her personal asana practice from day to day and so the yoga she teaches is a playful combination of ashtanga-vinyasa influenced poses ranging from the gentle and subtle to the challenging intensity of more rigorous poses.

THIS Saturday is the Yoga for Asthma class, 1-2:30 pm, please come if you have any respiratory distress and want to work with your breath!

Also join Cypresse and Friends on Sunday:

Flash Mob Yoga
You’re Invited!
August 28, 2011
Albuquerque Art Museum, 2000 Mountain NW 
(across from Tiguex Park)
Arrive 1:50 to wander around out front, acting interested in the art installations….at 2pm, we begin with 2 sun salutes, into our own flow of poses before ending promptly at 2:10. Optional to go to Old Town Plaza afterward and have a drink.
Come with sunscreen, your creativity and your drishti!

Flash Mob Yoga is sweeping the country, here’s an article about one in nyc http://www.yogadork.com/news/mega-yoga-flash-mob-planned-for-nycs-grand-central-station-august-24th/

and a pix

many blessings all around,
many opportunities to practice yoga!

namaste,

Meta.

“One who meditates on the Manipura lotus is constantly happy.” Siva Samhita, 5:18

Building on the chakra exercises in Muladhara and Swadhisthana, we now arrive at Manipura Chakra, at the navel and solar plexus. Manipura means: “city of lustrous gems” and reveals to us our sense of self. The third chakra is related to will power, self-esteem, the ability to set strong yet flexible boundaries and the transformational potency of the fire element. Understanding Manipura may help one make the decisions that change oneself or one’s situations. Because fire illuminates, Manipura is related to the sense of sight and the seed mantra is RAM. When Manipura is balanced, one has a good sense of personal power, integrity and charisma, without being overbearing or controlling. Imbalanced Manipura might bring the want to manipulate or control others, excess pride and aggressive perfectionism on the saturated side. One may be so efficient at carrying out one’s plans that he or she experiences burn-out. If Manipura is deficient, one may be needy, attention seeking, indecisive and have a poor self-image. One may not be able to carry out one’s plans and may even become depressed. Questions to ask yourself to better know yourself at this level are:

Am I ruled by doubt? How can I transform fear into a positive emotion?

Do I have a hard time making decisions? Can I carry out my decisions with appropriate actions?

Do I have to be right?

Am I needy or an attention suck?

Do I have adequate willpower? Am I a control freak?

Do other’s opinions control my life? How can I find personal power without becoming overbearing or rigid?

The following are a few exercises that might help you balance your Manipura chakra, or at least get you knowing yourself on this very important energetic level.

FIRE MEDITATION:

1. Sit in front of an open flame placed within a bowl or platter, making sure your spine is straight. Close your fists and extend the thumbs upward, in what some call Agni Mudra. The hands rest on the knees.

2. Mentally bathe in the warmth of the flame and recall a past unpleasant experience. Once you have identified the experience, write the keywords of the experience on a small piece of paper. Carefully hold the paper over the flame and allow the fire to devour it. Try to feel freed from the memory, perhaps having transformed the situation.

3. Next, bring up an experience that is currently not going so well. What would you like to do with this situation: push closer to it or pull away? Write you plan on a piece of paper and let the flame burn it. Let the transformative energy of the fire give you the energy to enact your plan.

4. Finally, think of your vision for the future. Write down the name of someone you love. Hold it to the flame and let your vision become a reality.

5. Offer an affirmation to seal your transformative work, such as: “I offer up negativity to be transformed,” “I claim my own power and accept responsibility for every part of my life,” or “My appetite for adventure helps me enjoy challenges with enthusiasm, courage and openness.

6. Be mindful of blowing out the flame with gratitude for the work.

WHAT ARE THE CAUSES OF ANGER?

(this meditation helps us uncover the causes of anger, a sign of excessive Manipura energy)

1. Remember an incident in which you were angry. Ask yourself why you were angry. Try to find the stimulus of the anger and its underlying cause.

2. Contemplate whether it is what people do that makes you angry or if it is your own evaluation of the situation that causes the irritation. Imagine sitting on a park bench when someone comes from behind and covers your eyes. Would you be angry or frightened? If you discovered it was a long lost friend, would your percepetion change? What if someone you don’t readily appreciate?

3. With example such as this in mind, try to analyze the everyday sources of irritation when they arise and ask yourself why you are really getting angry. Do not stife anger, rather work with it as if working with a friend who is trying to reveal to you something about yourself.

WHIRLING MEDITATION:

(Manipura Chakra is the gravitational center of your body. This movement meditation helps you to understand from what space you enact and manifest intention)

1. Stand with your feet slightly apart and cross your arms over your chest. Place your right hand on your left shoulder and vice versa. Close your eyes and take a few deep breaths. Return to this stance if you start to feel dizzy at any point.

2. Set a soft gaze and slowly spread soft arms, using momentum to begin a counter-clockwise rotation of your body that starts at your torso and extend s down to your legs. Move right to left, making the solar plexus your pivot.

3. Extend both arms straight our form your shoulders with your left palm up and your right hand down. Visualize energy from above entering the palm that is up, passing over your shoulders and releasing to the earth through the palm that is facing down.

4. Stabilize your left foot as your pivot point and use your right foot to begin to rotate your body in a slow and rhythmic  manner. Gradually build speed. As your build into your full whirl, imagine yourself a whirlpool of radiant energy.

5. Bring awareness back to the solar plexus periodically to maintain your balance, but don’t be so controlling of your actions that you are afraid to topple. Practice for a minute for the period of a week before building your time up.

APPROPRIATE FOODS FOR MANIPURA ENERGY:

(Since Manipura is associated with the digestive power, agni, and the transformational component of fire on both a physical and mental level, eating the right foods can help the energy around the navel.)

Spices (build inner fire): black pepper, cayenne, ginger

Seeds (cool excess fire): fennel, anise, cumin, flax, sunflower

Carbohydrates (support balanced fire): rice, oats, millet, pasta, bread

ASANAS:

Try any of the following twists: Twisted traingle, twisted lunge, twisted seated pose, twisted chair, lying spinal twist **

For building fire and resolve, try Warrior poses and Goddess squat or abdominal conditioning

For softening the fire in the belly, try soft reclining twists and fully belly breath lying on your back with the hands on the belly.

**To stimulate the ascending colon first, twist to the right first in standing and seated poses. Twisting to the left will stimulate the descending colon, so practice standing and seated twists to the left second. While lying on your back, take the legs to the left first to accomplish the same pattern as above and take the legs to the right second.

Hope your find just the right amount of fire in this beginning to be busy season for some of us. As transformation ensues, may we find that we joyfully accept our responsibility in the tapestry of the life all around us and be able to support not only ourselves, but the beings that surround us. Hari Om Tat Sat.

 

 

“Within this body dwells the mountain of Meru, and it is surrounded by seven islands as well as lakes, seas, hills, plains and their presiding dieties.” Siva Samhita, 2.1

 

Chakras are a vital part of the energetic body, pranamaya kosha. Chakra literally means “wheel,” and may be thought of as gears that shift our energy up or down. Heavier energy, that has its home nearer the base of the spine and earth, has room to transform into less dense or concrete roots. Disconnected and etheric energy, that has its home nearer the crown and the sky, can become better rooted and manifest through understanding the chakras. So, say we are “stuck in a rut” or a self limiting belief pattern. Through aspiration, intention and dreams, we may lighten the heaviness of that pattern and find our perspective shifting, thereafter our life. Conversely, if our “head is in the clouds,” we can begin to lay wise plans to manifest our dreams into reality. Understanding one’s chakras is a never-ending and constantly shifting process, and one that is definitively enriching. The following is a basic chakra visualization that will lead you to the seven main chakras and may help you to get to know your chakras better. As with all methods of practice, keep a non-judgemental mind as energies arise and ebb. A non-attached attitude toward the outcome of the practice will lead you to true experience.

1. Come to a comfortable seated or lying position, somewhere where the spine is largely straight and comfortable being so. Close your eyes and take a few deep breaths. Scan the regions of the spine and head without attaching to any sensations or energetic patterns.

2. Bring your attention to the very base of your spine and hold it there. Notice how it feels to unwaveringly hold your attetnion there. You may picture a brilliant red color filling this space, Muladhara chakra. As you inhale, let the color brighten and as you rexhale, let the color become softer. Once more deeply connected to this energetic region, repeat to yourself, “I am infinitely safe” to encourage the freedom that comes from firm roots set in deep earth and a feeling of safely belonging. Exhale into Muladhara.

3. Inhale into the area four finger widths below the navel, the sacral chakra. Hold your attention there as you notice what it feels like to pay attention to this region. You may picture a glowing orange color here, at Swadhisthana chakra, that becomes brighter with your inhale and softens as you exhale. After breathing into this area and becoming connected, repeat to yourself, “I go with the flow of my life and the life around me.” Feel the water element cleanse any resistance that limits your life. Exhale into Swadhisthana.

4. Inhale into the navel and surrounding solar plexus. Keep your attention here as you notice the shift of energy in this region, Manipura chakra. You may connect by visualizing a golden yellow sun in this center, that expands on inhale and soften on exhale. After breathing here and becoming connected, affirm to yourself, “I use my will in a wise and compassionate way in the world.” Connect to your fire of will and manifestions while burning any impediments to your compassion. Exhale into Manipura.

5. Inhale into the heart region and center of the chest. Keep your attention here as you breathe into Anahata chakra. You might picture a brilliant emeral green color in this region, that inhales to brighten and exhales to soften. After breathing and connecting here, affrim to yourself, “I am deeply and unconditionally loving.” Recognize the air that allows you to feel, touch and connect with all beings on this earth. Exhale into Anahata.

6. Inhale into the throat center. Stay with unwavering attention here and notice how it feels. You may encourage a beatuiful sky blue color to expand as you inhale and soften as you exhale. After brathing the breath of connection to Vishuddha chakra, repeat to yourself, ” I speak the truth of who I am in a loving way.” Understand the power of the subtlest ether through your thoughts becoming manifest in your words and your words manifesting as your deeds. Exhale into Vishuddha chakra.

7. Inhale to the area of the third eye, approximately in between the eyebrows and into the center of the brain. Notice how it feels to hold your attention at Ajna chakra. Encourage an indigo light to expand as you inhale and soften as you exhale. Once breathing and connecting here, affirm to yourself, “I trust my intuition and my life messages to guide me.” Grow to trust the undeniable inner guide within you that mirrors itself all around you to guide you home. Exhale into Ajna.

8. Inhale up to the crown of the head and here experience a shimmering crystalline light, reflecting all the colors within its crystalline reflection. Take some time to breathe into this region and inahle it open, exhale to soften. Feel this breath of connection at Sahasrara Padma chakra. Affirm to yourself, “I am one with all.” Let this realization create the warm environment in which you know yourself to be connected with the whole of life, intimately witnessing all divisions and duality dissolve.

9. Let this light at Sahasrara suffuse your entire body and all the chakras with the healing energy that assures your return to wholeness. Inhale deeply at the crown of the head; exhale to the third eye. Inhale deeply at the third eye; exhale slowly to the throat. Inhale at the throat; descend your exhale to the heart. Inhale fully at the heart; exhale to the solar plexus. Inhale brightly at the solar plexus; exhale to the sacral area. Inhale smoothly into the sacral area; exhale to the root. Inhale to the crown of the head along the line of the spine and exhale to affirm your root. Breathe up and down the spine to cleanse this channel and feel embodied in the now. As you feel ready, offer gratitude for your discoveries and open your eyes.

Hari Om Tat Sat.

It has been way too long since I have posted a blog, but am happy the flow of life has brought me back around to it. Speaking of “flow,” we could use a little water here in New Mexico. I thought it may be nice to share some techniques that might help to connect us to the water element in our body through Swadhisthana Chakra, the second chakra. Perhaps this can serve as salve for the very hot and dry days of summer.

Swadhisthana Chakra is the sacred home of the self and governs the energy of creativity, procreation, pleasure and morality.  It is generally thought to be about four finger widths below the navel at the sacral plexus. The second chakra is symbolized by a circle and a crescent moon, signifying the energy of freeness and ability to change. Swadhisthana is associated with the water element, the sense of taste and the sound VAM. When we think about the qualities of water, we think of liquid, flowing energy that can fully occupy any space it comes in contact with. It is cohesive, adaptive, flexible and strong- it can carve out canyons through its strength and persistence. Pretty powerful stuff. We can elicit the qualities of water to create a flexible and resilient attitude. The following techniques  may help you create an increased sense of flexibility and flow.

SWADHISTHANA SUN SALUTATIONS: This is just one way to come into a fluid balance and a beautifully rolling breath in a warm up. You may want to switch postures to ones that resonate with you, but try to move in between just two poses three to five times before moving to the next portion of the salutation. Try it a few times to get a feeling of the flow that is inherent within you.

1. Start standing at the head of the mat, hands at heart. Inhale, reach hands up overhead and exhale to draw hands to heart. Repeat with full, slow breath three times.

2. At top of last inhale, exhale to a forward fold and inhale all the way back up to hands overhead. Repeat three times in between these poses.

3. At bottom of last exhale, inhale and offer length to your spine, looking forward. Exhale to fold. Repeat three times.

4. At top of last inhale, exhale right leg back to lunge, exhale to straighten left leg. Repeat this action three times.

5. At bottom of last exhale, inhale to lunge and exhale to down dog. Inhale forward to plank (high push up) and exhale to down dog. Repeat three times.

6. At top of last inhale, drop your knees if you need to and keep your elbows in. Exhale to the height of your elbows, and inhale to press back up. Repeat three push ups.

7. Exhale to belly and point toes, touching nose to mat. Inhale to cobra and exhale to touch nose. Repeat three.

8. Exhale to down dog and breath three flowing breaths in down dog before inhaling right leg forward to lunge. Exhale to straighten right leg. Alternate between these two poses three times.

9. Exhale to step forward to fold. Inhale to offer your heart and gaze forward. Repeat three.

10. At bottom of last exhale, inhale to hands over head, exhale to fold. Repeat three.

11. At top of last inhale, exhale hands to heart and inhale hands overhead. Repeat three.

Try this sequence next stepping the left leg back to lunge first which would bring your left leg forward first from down dog.

WATER MEDITATION: “Visualize the quintessence of water as a divine nectar which is white like a jasmine flower or a conch shell. Its form is circular like the moon. Fix the consciousness on the water element; it will destroy all sorrows and remove excess heat from the body. Water cannot injure the person who practices this meditation. He will never be in danger of drowning, even in the deepest ocean.” Gheranda Samhita, 3.72-74

1. Sit with spine straight and hips slightly lifted.

2. Come to Bhudi murdra, touching the little finger to the tip of the thumb on both hands.

3. Close your eyes and reflect on the qualities of water. Feel as though you are fluid and reflect this through your smooth breath.

4. Mentally repeat an affirmation such as: “I trust myself to follow my dreams,” “I go with the flow,” or “I release ideas and actions that are no longer useful.”

5. Spend 20-30 minutes meditating before breaking the mudra and opening your eyes.

LOTUS VISUALIZATION: cleansing the sacral chakra

1. Come to a comfortable seat, eyes closed. Notice the inner wall of your forehead. Place here an image of a lotus.

2. See this flower as an analogy of your life. Just as the lotus grows out of the mud, unsullied, see yourself unlimited by any negativity out of which you may have grown. Just as the lotus reaches for the light, move toward your own goals, aspirations and dharma. Just as the lotus rises out of the water but is not wet, let yourself be present in the world while maintaining your purity.

3. This meditation is a method for cleansing the shadow emotion of guilt at the second chakra. If negative emotions arise during it, see them as bubble that rise to the surface of the water only to pop, one by one. Cease to identify with thought. Stay for 20 minutes.

I certainly hope these techniques help you in a time where we could all use the grace of the water element, both internally and externally. May you each be happy and free flowing! Hari Om Tat Sat.

 

 

 

 

“As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.” Thoreau

So, you may have noticed it has been a little windy this Spring. For many of us, it stirs up the inner environment as much as it stirs up the outer. With a little caring attention to your root, Muladhara Chakra, you may be able to find a bit more internal balance in this externally volitile season. The following chakra review and methods are a few ways to connect and become aware of Muladhara. Try a few or all out and see what works for you!

Muladhara Chakra, also know as the root support, is found at the base of the spine. It helps us stand on our feet, lay roots and nourish ourselves physically, emotionally, mentally and spiritually. It contains the element of earth, the sense association of smell and the emotional quality of existential well being. If Muladhara is out of balance, we may feel disoriented and indecisive, unable to nourish ourselves adequately, have trouble with money or relationships, as well as manifesting fear, hatred, greed or impatience. In the physical body, the root support governs the immune and skeletal systems, as well as the lower digestive tract. Conditions associated with imbalanced Mula energy include: chronic fatigue,  IBS, constipation, hemorrhoids, obesity, eating disorders, arthritis, foot and leg problems, poor balance and sciatica. On an emotional level, we might ask ousleves the following questions to ascertain whether our Mula is challenged:

1. Do I feel connected with my body?  

2. Are my eating patterns erratic?                                                                                                                                

3. Am I successful in maintaining lasting relationships?                                            

4. Am I stuck in unhealthy ways of thinking or behaving?

5. How can I feel more decisive when I feel weak?

6. Am I prepared to make positive changes?

If you percieve any imbalance in healthy roots within, one, some or all of the following techniques may aid in setting those down…….

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EARTH ELEMENT MEDITATION:

1. Come to a comfortable seat and prithivi mudra (touching the tips of the ring, or earth finger, with the tips of the thumb, palms up on the knees-both hands).

2. Close your eyes and become aware of the effects of gravity in your body. percieve this as pleasant heaviness that leads you to stillness. As you consider the qualities of the earth element for yourself, feel as if you are rooted firmly while drawing strength and stability from the ground beneath you.

3. Mentally repeat an affirmation, such as follows, or one that resonates form deep within your being: “I have my feet firmly planted on the ground,” “My life is grounded and firm,”  or  “I am exactly where I need to be.”

4. Spend 10+ minutes, staying with the earth element in your body before stretching your legs.

ASANA FOR MULADHARA ENERGY:

1. Adho Mukha Savanasana: Begin on all fours (hands beneath shoulders and knees beneath hips). Tuck toes and slowly straighten knees. Hips reach for the ceiling as chest chases thighs. Breathe in the posture for a minute, considering the stable aspects of the pose which afford you freedom in your spine.

2. Vrksasana: Stand with feet together and hands at sides. Bend right knee, taking knee to right and place bottom of right foot on left calf or thigh. Bring the hands to hips, leveling them, and then to Bhu mudra (extending index and middle fingers of each hand toward floor to the sides of the body; thumb pins ring and little to palm). Keep a steady gaze and hold 30-60 seconds before second side.

3. Utkatasana: Stand with your feet six inches apart and parallel. Extend arms in front of shoulders, palms down and squat into an imaginary chair. Keep your heels anchored and a neautral placement of the pelvis. Hold for 30-60 seconds.

MULADHARA PRANAYAMS:

1. Kaki Pranayama: inhale smoothly the nose, pause and exhale through a small purse, or crow’s beak, in the mouth. Repeat up to ten times or to balance accute cases of fight or flight.

2. Ujjayi with bija mantra LAM: constrict the rear of the throat as if saying “haaa,” on both inhale and exhale. Do this with the mouth closed so the sound is softly audible and oceanic. Inhale fully to picture a brilliant red, four petalled lotus at the base of the spine and exhale to mentally say the seed sound LAM, reverberating the red petals. Repeat 10-20 breaths.

WALKING MEDITATION:

1. Choose a peaceful spot outside and stand barefoot. Ground yourself by standing with feet parallel and hip width.

2. Close your eyes halfway and fix your gaze two feet in front of you. Place your left hand on top of your right hand at waist level, palms facing upward. Take a few deep breaths.

3. Step forward with your right foot and wait to feel the ground beneath that foot before stepping the left foot forward the same amount. Feel the ground as in step two.

4. Repeat the process, right foot then left, feeling the ground beneath your feet and maintaining your focus on each step.

5. Link the breath by inhaling to lift your foot and exhaling to place the foot on the ground. Notice how a natural rhythm develops

6. Feel the center of your weight through the midline of your body, not swaying side to side, forward or back. Deep gravitational pull.

7. Notice how other parts of the body are involved with the movement after you know your feet. Be aware of the knees, ankles, hips, spine and shoulders. Keep deep propioceptive awareness of the soles of the feet simultaneously.

8. Finally, silently repeat the mantra LAM each time you inhale and each time you exhale. Practice as long as it feels right and balance is maintained.

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I sincerely hope that you find your happily placed roots providing you the strength and fortitude to strive ever upward toward light and spirit. May these techniques help you on your way! Hari OM Tat Sat.

 

 

I have never had the grand opportunity to attain allergies before I moved to Albuquerque. Last year, it seemed like a little cold budding that stayed low and constant until, in the summer, it magically disappeared. This year, it came on like a hurricane of tears, itchiness and scratchiness that invaded my face, nose and throat. This morning, I woke up looking like a medieval ogre, complete with wall-like puffy eyes and an almost broader looking nose than I had gone to bed with the night before. Anytime I laid down, the constant popping tick-tick-tick of my sinuses was both interesting and disconcerting. And the joy of the wind element today hasn’t helped many of our eyes and noses much, I am willing to bet. I have talked to many over the years who have had to suffer the allergy season, and always have tried to accomodate the condition within the classes I facilitate, but this season has me thinking I should share some other ideas that may help those of us in need. These are easy to apply, off the mat strategies to dealing with those pesky allergies, even if only for a little relief.

Jala Neti (water nasal purification): Fill neti pot (or a cute elephant creamer from World Market) with warm, pure water and mix with 1/8 tsp of sea salt. Stand squarely next to the sink and tilt head to the right side to place neti nozzle in the left nostril. Open the mouth slightly to breathe. Keep the whole body relaxed and allow the water to pass out the right nostril. Once you have used half the water, remove pot and lean forward to let water run out. Close the right nostril and blow gently through the left so all the remaining water comes out. Practice the same way with the rest of the water through the right nostril.

“Neti cleanses the cranium and bestows clairvoyance. It also destroys all diseases which manifest above the throat.” Hatha Yoga Pradipika, 2:30.*

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Padadhirasana (breath balancing pose): Sit in vajrasana (kneeling with big toes touching and heels apart). Cross arms in front of chest, placing the hands under the opposite armpits with the thumbs upward. the point between the thumb and fingers should be firmly pressed. Close your eyes and become aware of slow, deep breathing. For a stronger effect, the fists may be placed under the armpits.

“The pressure under both armpits helps to open the nostrils to facilitate the practice of pranayama. Since the breath flow in the right and left nostrils influences the activities of the sympathetic and parasympathetic nervous systems respectively, opening of the two nostrils induces a state of autonomic balance.” **

Variation 1: If only one nostril is blocked, place the hand of that side under the opposite armpit. Maintain the pressure for a minute or two, although it may only take seconds for balance to occur.

Variation 2: Check the air flow thorugh the nostrils. If the left nostril is open, place the left toe on top of the right toe. If the right nostril air flow is predominant, place the right toe on top of the left toe.  Sit for a minute with steady breath and check air flow again.

“This [above variation] will help to balance the flow of breath in the left and right nostrils, which are related to ida and pingala nadis, and thereby tranquillise the mind.”**

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Palming: Sit quietly and close the eyes. Rub the palms together vigorously until they become hot. Place palms (not the fingers) over eyelids, without pressure. Feel the eyes soothed with darkness and relaxing heat. Remain until the heat is completely gone form hands. Lower hands and keep eyes closed. Repeat at least three times.

Variation: Benefits are enhanced if palming is practiced in front of the rising or setting sun. Never look directly at the sun except for a few moments when it is just rising or setting.

“Palming relaxes and revitalizes the eye muscles, and stimulates the circulation of aqueous humour, the liquid that runs between the cornea and the lens of the eye, aiding in the correction of defective vision.”**

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These are a few, easily tried and potentially added allergy relieving exercises. As with all techniques, observe the effects and if they are ill or imbalancing, perhaps they are not the right methods for you at this time or for your current condition. I would give them all an honest try over a period of days when symptomology runs high and see if they help at all. They could also be the activities you want to do when your symptoms aren’t as acute to keep you aware of the natural energetic flow in the areas the exercises effect in a non-allergenic state. Awareness is power, after all. Regardless, I hope these Yogic techniques help you with the allergies you may be encountering in this high-pollen, high-wind season. Also, try a remedy a dear friend shared with me over the weekend: freeze dried nettles. These were in caplet form and helped me function effectively during a high-volume work weekend. *** I have heard this comes in tea form. You may want to check out the Herb Store in Nob Hill (near Scalo’s and La Montanita Co-Op) for some great non-drug alternatives.

May your throat be comforted, your eyes be clear and your breathing free! Hari Om Tat Sat.

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* Hatha Yoga Pradipika, Swami Muktibodhananda, Yoga Publications Trust, Munger, Bihar, India

**Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati, Yoga Publications Trust, Munger, Bihar, India

***Thank you, Lori!

Well, we couldn’t end on a better energy than that of Hanuman for our Friday night pujas. Hanuman is the monkey god, servant of Lord Ram, the embodiment of devotional love, courage, humility and service. On Friday, March 4th, at 7:30pm, we will have our last puja in honor of Lord Hanuman. We will chant: “Om Hum Hanumate Vijayam,” meaning: ” I bow to conscious, evolutionary prana as it manifests iteself through the throat center.” Please feel free to bring something for the altar or something to share on this lovely and energetic evening! Hari Om Tat Sat.