New Year's Intentions

It's almost the end of January and I have to ask, how are those resolutions coming? Are you keeping them or have you given up? How about replacing that dreaded "R" word with a better one...Intention. In my yoga classes, we set our intention at the beginning of each class. It becomes less about a direct tangible goal, then it is about creating the type of energy you want from your practice that day. I call it the "one word mantra" or gem you can come back to for focus or energy. An example for a yoga class intention could be, "Patience" or "Courage" or even "Surrender." Again, just a one word gem that's easy to remember, yet hits home to what you really need at the time.

So, how can you replace a New Year's Resolution with an Intention? It's easy, but still requires a certain amount of discipline, but in a different way. So the biggie for most people is to lose weight, get in shape, eat better. But when you seat this type of goal for yourself there is always this huge expectation hanging over your head as well as failure if you don't succeed. And invariably something will detour you from your goal of perfect health and fitness. What happens then? Do you try harder or end up putting on the camel hair cloak and start beating yourself up and quit?

How about this year instead of making the Resolution stated above, you make the Intention of "eating mindfully" or "doing something active for 2o minutes today." (I know these are more than one word, but you get the idea) Keeping an intention is different because you surround it with a different energy and within that is something that is a smaller goal and achievable, but leaves room for growth and being human. And who knows? Something like that intention may lead you to your ultimate goal of losing weight, getting in shape and eating healthier.

One of my New Year's Intentions is "Patience"... at work, home, driving in my car, everywhere. And within this intention is the energy that I will be less reactionary at work and less judgemental with myself and others. And when I lose my way, I can come back to my one word mantra for guidance. Ahhhh Patience.

Blessings,
Susan

Finding the light

The winter solstice is almost upon us, December 21. The shortest and darkest day of the year. Other than Christmas, I never fully enjoyed this time of year because I am so affected by light. When it' s dark out and cold out, I just don't have the motivation to leave my warm house or bed, for that matter. But, since practicing yoga, I've come to full appreciate this time of year.

The lesson of winter is to teach us introspection, to slow our pace down, to go within to find that light to carry us to the spring. Maybe instead of letting this time of year with the crazyiness of the holidays get to you with it's dark and coldness, you actually take time for yourself. Really try to get off the crazy merry-go-round for just a little bit and give yourself that much needed time of rest. You will need this going into the next year.

And if you have a yoga practice, check in with what you need from that at this time. If you are devoted to a faster pace of class, try slowing it for a restorative or gentle class. Conversely, if a slower pace is your game, maybe a hot class is enough to bring the warmth and light back into your light. Just make sure you are healthy to take this type of class on.

And lastly, a simple and beautiful way to increase the light at this time, is to take up a mediation practice. Even, if it's only 5 minutes a day, that time of complete silence devoted to peace within will work wonders for you and help you set the intention for the coming light.

Blessings,

Susan

Practicing Asana-2 things

Most yogis will tell you that probably the most important book you can read to really deepen your yoga practice and essentially living a yogic lifestyle is by reading Patanjali's Yoga Sutras. It's not the easiest book to read. Actually one really can't read it, one must study it. Yes, it's one of those kinds of books that you can pick up time after time and savor it's truth and wisdom.

He only devotes a few sutras to the actual practice of yoga, but one sutra I explored in a workshop recently said this about practicing any asana or yoga posture, "Two essentials for posture: Yoga has been defined as the mastery of the thought patterns of mind field (1.2), so that Self-realization can be experienced (1.3). To be able to do the meditation practices that allow this, it is essential that the posture be (2.46): Steady and Comfortable. Yoga teachers will say these qualities are called: sthira = steady, stable, motionless and sukham = comfortable, ease filled.

Think about that for a moment when you are in a pose, any pose. Say you are in Warrior 1 and you are kind of just going through the motions. Your mind is everywhere but on the mat, your breath is shallow and physically you might be feeling labored, shaky, underchallenged, over challenged, or maybe even bored. Are you really doing yoga? NO...my friends you are not. Try it again only this time, bring attention to your breath which will help steady your mind and bring those 2 gems to the practice: sthira (steadyness) and sukham (ease) and see how that transforms your pose. Only then will you be truly practicing yoga instead of something that is posing (no pun intended) as yoga. So commit to the choice (I will too) of truly practicing yoga as opposed to a nice stretch class.

Blessings,
Susan

Immune Boon

Cold and flu season has already started and this year it's even more potent with the onset of swineflu. There's a general feeling of anxiety and fear spreading too as we try to protect our loved ones, our little ones and ourselves from getting sick. We can do common sense things like washing our hands a lot, eating better, taking vitamins, getting more sleep, exercising, etc. And we can also amp up our yoga practice.

I'm not saying that yoga is a cure all, but it has definitley been proven to strengthen the immune system. Add to your yoga practice, some meditation and breath work, and you have yourself a powerful "cocktail" to keeping you healthy during this tough outbreak. In Yoga Journal's article on 38 Ways Yoga Keeps You Fit: (in regards to the immune system), here are some motivational reasons to practice yoga daily.

1) Going with the flow: Yoga gets your blood flowing, which helps your circulation, which means you get more oxygen to your cells, which function better as a result. Healthier cells fight off better when you come under attack. If you get sick, you may not be sick for long.

2) Lymph Lesson: when you contract and stretch your muscles, move organs around, and come in an out of yoga postures, you increase the drainage of lymph. This helps the lymphatic system fight infection and dispose of toxins at the cellular level. Again, you're able to fight anything off stronger and more efficiently.

3) Fighting the worry worts: Yoga lowers cortisol levels, the stress hormone that can build up in our bodies. And we all know that an abundance of stress, compromises your immune system.

4) Poop Scoop: sorry to bring this tidbit up, but when you practice yoga, the stretching and relaxation helps to alleviate constipation, getting rid of those toxins that your body might otherwise hold on to. Ayurveda, a sister science to yoga, confirms that alot of illness is born by not getting rid of those toxins in the body, they build up over time and this leads to illness and even disease.

So, what can you do? If you aren't an advanced yogi or a beginner, you can do just some simple poses to keep you feeling fit, loose and relaxed. A 20 minute practice of some sun salutations, twists, simple inversions in addition with deep belly breathing and a 5 minute meditation session is enough to keep the immune system rocking during this flu season.

Blessings and good health,
Susan

Facing what dogs you

I have major resistance to inversions. It's a kinder way of saying that they are not my favorite poses to do or to teach. There, I've said it. It's out in the open and I can't take it back. But let me back track. What's an inversion, you might be asking? In yoga, it's a pose like Handstand, Headstand, Shoulderstand, or Forearmstand. Basically, flip yourself upside down, and you've got yourself an inversion.

Inversions are my nemesis. They've dogged me my entire yoga practicing and teaching life. Try as I might, I just couldn't kick my legs and flip up and have my arms or wrists suppport me. Was it weak shoulders or back? Was it that my core wasn't strong enough to keep me engaged in the pose? Or was it my incredible fear of falling over and breaking my neck? Uhhh...yes, all of the above. So, I limited my inversions . I was just not the yogi who could freeform into headstand in the middle of the room. I couldn't do it and told myself that, repeatedly.

But as I'm reading Stephen Copes, "The Wisdom of Yoga," he says, this..."in yoga, what you practice, becomes stronger." Well, Duh...no wonder I couldn't do inversions, I didn't practice them enough to make them stronger.

For months I've been practicing more poses to strengthen my arms, my abs, shoulders, etc. And coming at it with a perspective of fun instead of fear, I'm finally able to do forearmstand and headstand against the wall and moving my legs off. Is it perfect? Absolutely not, but at least I can get my butt over my head and invert and not have a complete panic attack doing it. It's actually, dare I say it, fun and I'm beginning to reap the benefits.

Namaste,

Susan

The Journey

Maybe you were like me this past Monday night and got stuck in that horrible traffic jam caused by an accident between a motorcyclist and a truck. Sadly, the motorcyclist died. I was on my way to teach a yoga class and was stuck in that traffic for 3 hours. I never did make it to my class. Normally, I am a very punctual person and hate to be late for anything. When I am running severely late, I start to panic, get grouchy and get mad at the world for inconveniencing me. But that day was different. That day, I made conscious choice to think and react differently. Because even though I couldn't do yoga or teach yoga, I could be yoga.

I started to focus on my breath and that began to help me change my perspective on the situation. I knew I wasn't going to make it to class, so I called my friend to cancel it, and that took care of the stress of that. So, I'm still stuck and breathing and... listening to talk radio. That helped, but I could still do more. I know what took the edge of immediately, was thinking about the 2 main people involved in the accident. I knew one had died and I began to think about him and his family and friends. I began to think about how and when his family would be told and how their lives would change forever because of this one day. I began to pray for them and I began to pray for us because we're stuck here, all trying to get to our destinations.

We eventually would get to our destinations, but I questioned metaphorically why we wanted to get to them and get to them so quickly? It seems we all want to get some place, that we miss out on the actual journey along the way. It's the same with yoga. We all want the end result (that perfect, advanced pose) but we end up missing the point of it all, the hard work along the way. Transformation doesn't come when you reach the end. Transformation comes at every step along the way. I learned nothing when I got home that night safely to my husband. I learned everything sitting in my car, stuck on 75.

The joy is in the journey, my teacher said. I hope you remember that when you are hurrying through your life.

Susan

Nama what?

A student came up to me after class and asked me, "what is it that you always say after class?" She was having some difficulty even pronouncing the word. And the word is "Namaste," prounounced (Nam uh stay.) It's a Sanskrit word we use in yoga, generally at the end of our class. Break the word down and it says this:

"Nama" = bow


"as" = I


"te" = you

Put it together it means, "bow me you" or "I bow to you." Generally, when someone asks me about this word, I tell them it means "the Divine in me, honors the Divine in you" or "the God in me salutes the God in you." And when we say it, we place our hands togther at the heart center (heart chakra) thumbs lightly touching the chest, eyes are closed and we bow the head. It can also be done with prayer hands at the third eye chakra, bowing the head and bringing the hands to the heart. Either version is a deep form of respect, aiding in our meditation and increasing the flow of Divine love.



To clarify even further, Aadil Palkhivala says this: "For a teacher and student, Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection. If it is done with deep feeling in the heart and with the mind surrendered, a deep union of spirits can blossom. The teacher initiates Namaste as a symbol of gratitude and respect toward his/her students and his/her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow-the truth that we are all one when we live from the heart."



Namaste,
Susan