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 Sunny Salutations!

Tomorrow’s date is unusual, 11.11.11, and there are many opinions about what that repeating date might mean to each of us and the world. There is a festival of music on the banks of the Ganges River in India 11.11.11 India and some predictions are fear-based, of course. My favorite attitude comes from an article in Tamasthu to “Keep Smiling”

There’s nothing better in this world than to know that you have made someone happy. People seldom notice old clothes if you wear a smile! We often tend to miss simple pleasures in this roller-coaster ride called life. We are often burdened with so much responsibility and stress in day-to-day life that we forget to stop and smell the flowers.

• The joyous expression on a mother’s face when she sees her child take his first step independently.
• A child who finds himself riding a bicycle for the first time without trainer wheels.
• Or simply smile at a stranger… it’s probably the only sunshine he will be seeing in the day!

Turn your frown up-side down. It costs nothing and gives more light.

And then there is the special elixir of gratitude, which in just two weeks we celebrate as a nation and family. YogaNow offers a yoga class at 10 am on Thanksgiving, to start your holiday with yoga and community, you might even bring your visiting relatives. Here’s a sweetly nourishing Tedx Talk on Gratitude, sent to me from wonderful YogaNow yogi, Lauri Dickinson: Gratitude Louie Schwartzberg

Hope to meet you on the mat and see you smiling. Many blessings all around,

Namaste,

Meta.

Dear YogaNow friends and family,

As I write this post a storm is brewing out the window and of course, we hope for rain. This is the first day of the Jewish New Year, 5772, so to all those of the Jewish tribe, Happy New Year! To everyone, Happy New Moon. The new moon, the new year, always new beginnings are open to us. And I find the Bhagavad Gita reassuring:

~ On this path effort never goes to waste, and there is no failure. Even a little effort toward spiritual awareness will protect you from the greatest fear. ~

Please join Elise Espat for the Introduction to Mysore Ashtanga Yoga this Saturday, Oct 1, 2-4 pm

Elise Espat

http://www.vitalyogathebook.com/workshops-and-retreats/workshops/…there will be a short video viewing, explanation and discussion, breathing practice and everything you need to know to begin Mysore. This is a workshop for everyone!

Note too that the Tuesday morning class is now 9:30 am, along with every other morning class.

As the seasons change you may want to consider a season cleanse, called panchakarma. This is a wonderful way to honor your body and the change in the air. Here is a web site with more information on panchakarma: http://www.ayurveda.com/panchakarma/index.html.

May I suggest a simple panchakarma, perhaps three days: a monodiet of kitchuri (many recipes for this including in Vital Yoga: A Sourcebook for Students and Teachers, p. 210-11); warm oil self massage daily; extra sleep; restorative yoga at home, for example, legs up the wall.

You are also invited to Friday at the Movies, an event co-hosted with the Albuquerque Ashtanga Shala, Friday, October 28, 2011, 7:30pm.  Join us for a screening of the new film “Yoga Woman”. View trailer here.

May your transitions be easy and your choices for attention nourishing,

with love and gratitude,
Meta.

Greetings and End of August Salutations,

I hope you are all enjoying the weather and happily not hurricanes and tornadoes. I read this morning that this was the hottest August on record and I hope you have been staying cool and using yoga as a tool for calmness of mind and spirit. If not, it’s never too late to come to a yoga class, yoga is always there for you!

Chilling in the shade

We will have one 10 am class on Labor Day, all weekend classes happen. You might just want to begin the national holiday in community in yoga.

There is still time to join our next YogaNow Personal Enrichment and Teacher Training Apprentice Program which beings October 2.  This dive into yoga is a gift to yourself to uncover your own truth and beauty. You certainly don’t have to want to be a yoga teacher but you do have to be willing to learn and grow with yoga. We won’t be offering the training again in October 2012 so if you are considering, this may be your time now!

We are welcoming two new teachers, Joe and Allegra Wolf. They will be teaching classes already on the schedule and also adding a Wednesday morning Ashtanga Vinayasa for all levels – beginner and seasoned practitioner.

Our Friday evening class is changing times – will be a new time 6-7:30 pm beginning Sept 9. It is now called Happy Hour Vinyasana and here is the description:

Happy Hour Vinyasana

A great way to unwind from the week before starting your weekend. This class is designed to give you a strong foundation in fun, while being both safe and effective. This is a fluid vinyasana class, using elements of the Ashtanga approach, but resequenced to lend a sense of playfulness and accessibility for everyone. We explore the dynamic synergy between effort and letting go. You will leave feeling refreshed, energized, and relaxed, with the night still young. So come and join us in this breathing, moving, and feeling mediation.

May the new month be sweet and your moments be now,

with love,

Meta.

Greetings and August Salutations to you!

The beauty of New Mexico at sunset

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.

Greetings and July Salutations!

Canoe hat ready to roll in the water.

My daughter and I had a lovely time in northern NM for a few days last week, canoeing on Heron Lake. Thanks to a yoga student who recommended this spot we were able to rent a canoe, pack some food and tent, and off to the north. I heartily recommend the trip as it is cooler (actually almost cold at night) and the water just delightful. While camping we were reading Adbusters and came across an article on mental environmentalism – the care and good stewardship of your mind. Yes, that would be yoga, actually, just a modern twist. So when a message comes in from the outer environment (buy this, be that, achieve this) we can label it pollution and move to our inner voice and wisdom. Ah, yoga as mental environmentalism. What pollution clouds your inner world?

Our dynamic YogaNow teacher, Sharla is offering a workshop on Yoga for Weight Loss this Saturday, http://www.vitalyogathebook.com/workshops-and-retreats/workshops/ and all are invited. This nourishing workshop can help us create deep satisfaction and fullness while honoring our bodies and hearts and minds.

Don’t forget that the Yoga Challenge still beckons you – those who have completed sing the same tune: Life just gets better.

with great love and appreciation for you,

namaste,

Heron Lake campsite

Dharma likes camping, too.

Meta.

“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.