What a Wonderful Word

I know I'm a little late to the game, but I've recently come up with a word, er, more like concept that I'd like to incorporate into 2014. Actually, it snuck up on me way back in good ol' 2013, about a month ago in a yoga class. The theme of the class was brahmacharya, which is most classically defined as sexual celibacy or restraint in order to save those energies to unite with the Divine. This teacher, however, echoed the same (more liberal) interpretation that I had learned in my teacher training: it is also about living a life of moderation and restraint in all of the senses.* For me, it is the idea of making good choices for yourself in your diet, your activities, and all of your habits, in moderation. I am a terrible all-or-nothing-er in that I don't like to be told that I can NEVER have certain things. However, I think that I've gotten a little lazy about saying no to those same things: Desert everyday, that second (or third!) glass of wine, the impulse buy on the sale rack, or Starbucks whenever the mood strikes. I realized that when you are always saying YES to all of those little "extras" in life, it starts to take the specialness away from them. They're no longer treats anymore, they're the norm. I want to get back to making the things I love "special," because I think it's really nice to have them to look forward to, or as a reward for a job well done. I think I've just fallen into a pattern of, "well, I'm bored, so...I deserve to stop at Starbucks!" or, "It's raining, so...I should sleep in...AGAIN," which of course, are not very good reasons at all. It's about saying no, so that I can say yes at a later time when I know I will truly appreciate and savor whatever it is I've been waiting for.

For many years, the theater I worked for had (and still has) an annual production of A Christmas Carol. One of my very favorite lines from that show is said by Mrs. Cratchit as they sit down to what appears to be a very modest Christmas dinner. Mr. Cratchit remarks that it will be enough, and Mrs. Cratchit repsonds, "Enough. What a wonderful word: Enough." Without fail, every time I hear that line, I tear up. I don't drive a fancy car or have designer clothes in my closet, but I live in a world of such abundance that it is easy to forget what "enough" really means. That's why I making it my "word" for 2014, one to remind me of what I already have and the gratitude for the riches already in my life. And when I forget, and feel myself tempted to reach for another cookie, I hope it serves to remind me of brahmacharya and of making things special again.

Did you choose a word or set an intention for 2014?

* Footnote: Now, if you want to get all technical, this is a very loose interpretation of the concept of brahmacharya. In fact, when I saw down to start typing this post, I came across a bit of (deserved) controversy that Lululemon got itself into recently when they used it as part of a recent marketing campaign. There is a lot of back info I could go into here about the Yoga Sutras, the yamas, etc., but I actually don't think it really matters too much, except to acknowledge that this interpretation is an extraction of an abstraction of an idea and concept that was applied to a world very different from the one we inhabit today. What I love about yoga is that there are a jillion ways to make it work for you and your life, and I in particular, adhere to a belief system that allows for softness and imperfection in my practice both on and off the mat. Is also allows for room in our understanding of teachings that are over 5,000 years old, and finding the ways that they make sense in our modern lives.

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If the Path be Beautiful >>

The other morning in my yoga class, my teacher was talking about finding that place of calm that exists in all of us. Granted, for some us it might be harder to find than for others, but I do believe that it is always there. She then went on to talk about "strengthening the neural pathways" to those calm places, rather than beating down the same old pathways that are tried to true and are often the paths to obsessing, listing, and letting your thoughts jump all over wildly. This concept has really stuck with me the last couple of days, I think because it's something proactive that we can all do to make actual, physical changes in our brains and thought-patterns.

Allow me put on my Modern Jackass hat for a moment.

When we have thoughts, there is actually something happening in our brains at a chemical and biological level. Neurons communicate with other neurons - each has about 10,000 connections with its neighbors- and when you have the same old thoughts the same connections happen over and over again, making it easier to have those same thoughts over and over again, often putting us into a cycle of thinking that's hard to get out of. But when we try to change those patterns, and make a point of repeating the new patterns, we actually create new pathways. And the more we explore the new pathways, the easier those become. Here is a nice analogy if you'd like to explore this more.

Last night I woke up around 3am and found myself trying to get back to sleep, and this thought about neural pathways crept into my brain. I realized that even by just literally imaging and focusing on these pathways changing and leading me to a place of calm, that I was making new pathways. Focusing on a single thought is also known as dharana in yoga, and is one of the 8 limbs and a precursor to meditation. So, as I see it....win win! Building new pathways, finding that calm center, and using single-pointed focus to get there. Trippy. Oh, and I only had to think about all of this for about 60 seconds, because soon I was fast asleep and not obsessively trying to think of all the emails I needed to send or the things I should do when I get to work.

Something to think about at least. :)

shanti >> sondra

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Stress Buster >> Legs Up the Wall

It's been just over a year since a started this blog! I can't believe how much this little space of mine has grown and changed, and how important it's become to me! When I originally started this blog, it had much more of a yoga focus, but as I've figured out what this space is for me, the content has changed, too, which is okay. I love not feeling limited to what I share here, and to be able to paint a more complete picture of "me." Another part of why I haven't shared as much yoga stuff recently is logistical; I have NO place to take pics of poses in our current apartment since we are pretty cramped. However, since we're not moving, I've made a few changes to our space, which has helped. Also, since I'm teaching again, I can use the studio space. Yay! I'm super excited to re-invest a little more in this topic again. I hope you are, too!  :) Now, on to the pose!

Having a rough day? Week? Month? It happens. Sometimes life doesn't play nice. In fact, I just got off of a very frustrating phone call with a government office that is sooooo maddening, don't even get me started....argh. One of my favorite ways to shake off stress and hit the re-set button, is with this yoga pose. If you are new to yoga, you might look at this and not see what you think of as "yoga." But this here is some powerful action, and can soothe even the most frazzled of nerves.

It's as simple as it looks. Scooch you tush up as close as possible to the wall, recline and stick your legs up, letting the wall support them. Now breeeeeathe. That's most important. Loong deep inhalations and exhalations. This will help to stimulate your Parasympathetic Nervous System, and to signal to your body that you are in a safe place and can relax. Other things happening here? Blood is flowing down towards your heart, warming your body and easing muscle fatigue.

Wanna take it to the next level? Let's get some props.

A pillow or a couple of folded blankets placed under your sacrum will help further elevate the lower body, intensifying the relaxation effect. This is also a good addition if you have any low back sensitivity.

Gentle weight placed on the body can be soooo soothing. You can can do any one or combination of these, or do them all!

// A blanket or pillow placed on the feet.

// A folded blanket placed on the chest.

// An eye pillow or a small, folded towel over the eyes.

Stay for 10 minutes or more to get the full effect. Your feet will probably fall asleep, but that's okay. Try and just sit with this feeling and make space for it. Continue to breathe and let the waves of your breath wash away the tension and fatigue.




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What to Wear >> While Exercising

I actually did snap pictures of what I wore to yoga this morning, but the more I thought about it, the more it wasn't sitting well with me.

Excuse me while I climb atop my soapbox. *Ahem*

via pinterest

Obviously, my primary form of exercise is yoga, and something that is very important to me is that anyone can do yoga. Wearing anything. With the rise in popularity of yoga over the last decade, what’s come with it is trendiness and a "cool" factor, which really has nothing to do with yoga. In fact, if you view fashion as an expression of your creativity and self, it doesn’t have anything to do with fashion either, since everyone is trying to look just like each other. You do not need to wear $90 pants, or have the latest and greatest mat in order to show up to class. What’s important is that you show up. I can barely afford to take class regularly, let alone drop a lot of cash on the clothes that I wear. I think you should wear whatever makes you feel good, even if it's grubby old leggings and a plain ol' tank top. Descends soapbox.

That said, yes, it is nice to wear nice things, so if you can afford it and it makes you happy, awesome! A few other tips for being what to wear for a yoga class:

> Marshalls and TJ Maxx are GREAT places to score deals on workout clothes. Also, REI occasionally has awesome scores on the clearance rack (I recently got a bunch of Hardtail stuff 70% off).

> For yoga in particular, form fitting it better than loose. You don’t want your shirt flying up in your shoulderstand! It also makes it easier for you to see your alignment, and for your teacher to make adjustments.

> When buying bottoms, try them on and SQUAT DOWN. Try and look in a 3-way mirror to check for opacity. I have definitely had my underwear clearly showing through on a few occasions!

> Be sure to bring a hoodie or a cardigan to class, even if it’s hot out. You’ll want it for savasana at the end (aka the best part of classJ).

Be sure to check out what the other ladies are rockin' this week! I can't wait to see the variety in this week's posts. If you'd like to join us today, link up! In two weeks, we'll be sharing what to wear for a coffee date.

shanti >> sondra

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Yoga 101 >> Energizing Poses

I think we're all feeling it. The grey, the cold, the wet, the blah. It just kinda gets to you this time of year. The holidays are long gone, and spring is just a liiiiiiittle too far away to bring relief. Getting into your body is an amazing way to snap out of the doldrums, and I think for a lot of us, absolutely essential. I know when I stop paying attention to my physical body, I feel anxiety start to creep in, I feel lethargic, and it's hard to feel inspired creatively.

These poses are all really energizing, and will definitely get the blood flowing and get all the good juices {yes, that's a technical term ;)} flowing again!

The first is bridge pose. I'm showing sort of a "medium" height bridge below, but you can also wiggle your shoulder blades together and clasp your hands together to get more height. You can also stick some pillows or folded blankets under your hips for a more restorative version. Whatever way you choose, you're getting the blood flowing back towards your heart, expanding your chest and taking deeper breaths, and gently releasing the spine into a back bend.

Another really energizing pose is camel. I'm showing two different variations on this, depending on how bendy your back is. Please PLEASE be very careful with this pose, it can be pretty intense. Start off slowly, and only keep moving backwards if it's okay with your body today; just keep checking in with yourself as you go along. This has many of the same benefits as bridge pose, but you're able to really open up through the chest and the neck. I tend to be really tight in the neck, so I love the additional opening I can get in this pose. When you finish with this pose, come out veeeery slowly, and come down into child's pose for several breaths. I guarantee you'll feel your heart pounding and the blood moving all around when you're done!

The last energizer is a breathing technique. Basically, you just close off your left nostril and take slow inhales and exhales through only your right nostril. The right side of our body is energetically associated with the sun (HA), and the left with the moon (THA). The point of Hatha yoga is to bring these two elements into balance, so when the "Tha" side of things (cool, slow, dark, etc.) gets to be a bit much, we can stimulate the "Ha" side (warm, lively, bright, etc.) to even it out. Place your second and third fingers on your Third Eye Point (the space between and just above your eyebrows), and use your ring finger to close your left nostril. Continue breathing like this for 1-3 minutes.

Try one or all of these to put a little spring back into your step! And let me know how they worked for you if you do. If you'd like more detailed instructions on how to do each pose, Yoga Journal is a great resource with lots of pictures and descriptions.

Have a lovely rest of the weekend!

shanti >> sondra

Giving, Getting >> Taking, Letting

One of my intentions for the year is to grow my blog and really settle into this space. I started it only a little more than 6 months ago, and since then, it has really evolved and changed a lot (and likely will continue to a bit!). I hit 50 followers this week on Google Friend Connect, which I know is hardly a drop in the bucket compared to some blogs, but is still exciting for me. That's why it was perfect timing when I was contacted by GaiamTV to partner up for a give away!

As my blog evolves, one thing that I know I want to continue sharing about, is my love of yoga. It's why I started this blog in the first place, and honestly, my practice has changed my life in so many amazing ways. I was lucky enough to be able to try out GaiamTV for the last couple of weeks, and I have nothing but good things to say about this service. Gaiam is the real deal in the yoga world; I have used their mats for years, practiced along with their DVDs, and lusted after many-an-accessory that they make. This extension of their brand is sort of like the "Netflix instant" for yoga and wellness videos, where you can stream hundreds of videos on yoga, pilates, cardio, meditation, and tons more. Not just videos, either - they're the full DVDs that you would buy at the store. On top of that, they have lots of full length movies and documentaries (I watched Happy last night - so good!) about a wide range of topics, from nutrition to eastern spirituality, to sustainability to ancient wisdom. They even have an app so you can take videos to go. Perfect for the gym or while you're travelling.

The winner of this giveaway will receive their choice of any yoga mat or accessory (up to $60 value), PLUS a free month of Gaiam TV! I am super jealous that I can't win this myself. This is the perfect opportunity to kick off your New Year's intentions, or just to continue on your own wellness journey!

To enter >
> You must sign up for a free 10 day trial of GaiamTV.
> You must be a follower of this blog via GFC or Bloglovin'.
> Leave a comment here letting me know how you plan to be healthier in 2013 (be sure to include an email address)!

Bonus entries (One bonus entry for each. Leave an additional comment for each thing done.) >
> Like GaiamTV on FB.
> Like the abhaya page on FB.
> Tweet/Pin/Share on FB to spread the word.

Entries will be accepted until 11:59pm PST 1/17/13, and contest is open to U.S. and Canadian residents only. Winner will be drawn at random. Good luck!

shanti >> sondra

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Days of Solace >> Nights of Peace

Happy Sunday, everyone! I just wanted to pop in with another offering for self-care. During this crazy-busy time of year, I think it's really easy to let external energy get the best of us. There is so much focus on social events, parties, getting out in the crowds to shop, etc. Not that all of it isn't lots of fun - but it can be really draining, and really easy to not take a minute to tune in to ourselves, and keep on touch with our internal world.

Find a moment to yourself, and take a comfortable seat. Place one or both hands over your heart, and make small, gentle circles. Close your eyes, try and smooth out your breathing, and really listen to your heart. You might choose to think about all the things you are grateful for this holiday season, or focus on positive changes you'd like to make in your life. You could also choose a simple mantra, such as "I am loved" to focus on as you make your rythmic circles. After a minute or two, switch the direction of your circle.

This heart meditation is really simple, but really moving. I love that it incorporates a physical touch aspect. It's such a tender, caring thing to touch our heartspace, and remind ourselves of who we truly are and what's important to us at the core.

I hope you are all taking good care of yourselves, and of each other after a week filled with such tragedy and hearbreak in the news.

shanti >> sondra

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I Saw A >> Rainbow Today

Shut your eyes. Think about something that's bothering you, something that's been stressing you out. If this thing/person/situation were a color, what would it be?

Now. Imagine something that makes you happy. Something that makes you feel calm, centered, balanced, whole. What color pops into your mind?

Keeping your eyes closed, take a deep breath down into your belly, imagining your breath as having your tranquil, happy color. As you exhale, let the breath go out with your stress color. Fill your body with the calm color, letting it radiate out into every cell of your being. Get rid of all the negative emotion on your exhales, emptying your body of that color. Keep it up for several breaths, or whenever you feel complete.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

I have a scarf in my happy/calm color, and I am going to wear it today to remind myself of that place in me. Maybe you have something in your color, and could incorporate it into your day. Just a thought.

Have a wonderful Friday and weekend, lovelies.

shanti >> sondra

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What Does Your >> Soul Look Like

I have been feeling really quiet the last few days.

Not like, in a depressed way. Just in a quiet way. One part contemplative, one part withdrawn, and two parts the natural turning inward of Fall.

It's sort of nice actually, but not so good for the old blog I suppose.

In this month's issue of Yoga Journal, there was a lovely description of a pose (Bakasana) that I have been thinking about. "Balance isn't something that happens when you're standing perfectly still. It happens when you're staying strong and at ease with all of the fluctuations inside you."

I think that's exactly how I feel, like I am sitting with the fluctuations inside of me. Making room for them, letting them find their place.

Is there anything you need to make room for?

shanti >> sondra

image via

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Moon Salutations >> on Moondaughter

Welcome to Monday, everyone! Today I am over at the Moondaughter blog talking about Moon Salutations for her Moon Days series. It's a really beautiful and soulful sequence that is definitely not incorporated enough in most yoga practices. Head on over to read more!

shanti >> sondra

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On Compassion >>

I had an entirely different post lined up for today, but sometimes, if the spirit moves you, you gotta just go with it. I thought I'd write a little bit about compassion, and its role in our lives.

Today I found out that someone I love is having a rough go at things, and so I immediately thought about them and wanted to send loving, caring, and healing thoughts out to them. What they are going through is partly caused by their own doing, but I don't in the least feel that they deserve to feel as they do. I think most of us feel this way when we know that a friend or family member (or heck, even a stranger!) is having a tough time. I had a yoga class to teach this afternoon, so I thought I'd incorporate the theme of compassion into today's practice, since that was what I was feeling. I talked about feeling compassion for the parts of their minds and bodies that weren't feeling 100% today; to be gentle and aware of those places. I read a quote about a lotus flower blossoming in the mud, and that we all need to remember that we all come from the same trials and obstacles, and that it makes life beautiful and all of us human. I even had everyone give themselves a hug, and reminded them of how happy they should all feel in their own bodies, and how wonderful it was that they made the time to care for themselves today.

After I was done teaching, I was driving home and I started ruminating on some of the details from the class. I started nitpicking this and that, wishing I had done this one thing differently, or done something else another way. But really, the class was fine. The problem was, I wasn't having any compassion for *myself.* How can I be teaching others to feel compassion for themselves and others, when I don't remind myself to do the same thing?

After that little reminder, I felt my shoulders relax a bit. My chest sank back in, and I breathed deeply. Maybe class wasn't perfect, but then what class is? What person is? Nobody but me was still thinking about my tied-tongue or the song they didn't like that I played. It is so much easier to feel empathy and compassion for other people than for ourselves, but if we never cut ourselves a break, how can we expect others to?

Hopefully I can take that reminder of compassion into the rest of my day, my week, my month. Because that's the only way that I'm going to be able to spread it around, and share it with those closest to me, and beyond. One thing that can really help is a simple meditation.

Compassion Meditation >> adapted from {source}

> To begin, take a comfortable position. You may want to sit in a chair or on cushions on the floor (just make sure your back is erect without being strained or overarched). You can also lie down. Take a few deep, soft breaths to let your body settle. (note: while I think it is best to sit or lie down in a quiet place, even if you just find yourself waiting in line somewhere or have a few minutes to spare in your day, almost anytime and anywhere is a good time to try this - you will still get lots of benefits. Just be sure to focus on your thoughts wherever you are.)

> Closing your eyes or leaving them slightly open, start by thinking of someone you care about already—perhaps she's been good or inspiring to you. You can visualize this person or say her name to yourself, get a feeling for her presence, and silently offer phrases of compassion to her. The typical phrases are: "May you be free of pain and sorrow. May you be well and happy." But you can alter these, or use others that have personal significance.

> After a few minutes, shift your attention inward and offer the phrases of compassion to yourself: "May I be free of pain and sorrow. May I be well and happy."

> Then, after some time, move on to someone you find difficult - someone you do not like at ALL. Get a feeling for the person's presence, and offer the phrases of compassion to her. 

> Then, choose someone you've barely met—the supermarket checkout woman or UPS man. Even without knowing his or her name, you can get a sense of the person, perhaps an image, and offer the phrases of compassion.

> Close with the offering of compassion to people everywhere, to all forms of life, without limit, without exception: "May all beings be free of pain and sorrow. May all be well and happy."

I know I'm definitely going to be doing this meditation today. Whether you try it or not, remember to show yourself a little love today, and cut yourself some slack. 

shanti >> sondra

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Yoga + Style >> Love

I've spied a couple of cute items that would be perfect for wearing to or from a yoga class! Or even if you don't practice yoga, they're just cute items that are good for an active lifestyle. I am forever on the lookout for clothing that can do multiple duties: wearing to practice yoga, wearing around town to run errands, or going hiking in. The beauty of all of these activities is that you they all require something that's easy to move in, and comfortable (read: stretchy. My favorite clothing adjective!). What's not so easy is finding things that are cute to boot. Because who wants to wear just plain old workout gear?

1> This first one is from a company called Plantstyle. I actually have another of their shirts that my mother in law very sweetly bought for me at her local farmer's market. What I really like about these besides their obviously adorable style, is that they are locally made (well, local if you're in MN), they use organic materials and dyes when possible, and it's a husband and wife duo producing these out of their Minneapolis studio. Wouldn't this kholrabi print look adorable on your next trip to the farmer's market? They also make cute skirts, dresses, and hoodies.

2> I just stumbled on these socks on Etsy, but they look so great for the cooler months ahead! I'd love them for yoga, but they also look awesome to just wear around the house, on those first fall days.

3> I LOVE the collection of yoga-inspired wear from Foundation Collection. Their prints are graphic and cool, and they are produced in limited editions. I'd love to get a few of their easy tanks to wear to class!

Yoga+ cool clothes = a very happy Sondra. There is no better combination in my book! Well, if the clothes featured kittens or something. That would be better. Hey, let me know if you find anything like that, will ya?

Well, we're in San Francisco today to meet a very special 3 day old baby! Eeee! I can't wait to hold her and smell her sweet baby goodness. :)

shanti >> sondra

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Why OM-ing is Awesome >>

Just a quick pop-in to let you all know that my second article for DoYouYoga is now up! Why OM-ing is Awesome.

Although I will have you know that my original title was a lot more awesome: "How I Learned to Stop Worrying and Love to Om." Which is a play on the title for Dr. Strangelove. Anyone with me? Anyone? Yeah, I know why the editors changed the title, too. :) Well I thought it was punny!

Anyway, if you've ever wondered what the deal is with people doing yoga chanting the word "om," here's a little more info about why we do it and why you should, too.

shanti >> sondra

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You Are Getting Very Sleepy >>

Hiya, guys! I'm very excited to be able to say that as of today, I am a contributing writer for DoYouYoga.com, a daily blog written by yogis for yogis. I'll be contributing bi-weekly articles there and participating as a part of their yoga expert community. Yay!

If you're a new reader who found your way here from DYY, welcome! Pour yourself a chai tea latte, kick off your shoes, and make yourself home!

The articles that I write there will probably be a little more yoga-practice oriented rather than the more yoga-lifestyle related content I write for this blog, but I'll summarize them here (and also add some stuff that maybe didn't fit with the original article) with a link to the posted article if you want to know more.

My first offering? 3 Yoga-Inspired Tricks to Help You Fall Asleep.

I don't know about you, but sometimes I have trouble sleeping. I personally don't have much trouble falling asleep, but more often I have trouble with waking up in the middle of the night and not being able to get back to sleep. Then, one bad night of sleep leads to another, because I put even more pressure on myself the next night to get a good night's sleep, which of course backfires on me. It sort of builds up into a vicious cycle of bad nights of sleep. The three tricks that I mention here are all things that have worked wonders for me in the past, and I regularly turn to in case I find myself staring at the ceiling at 4am. Check out the complete article on DYY to find out the details on how to do each technique.

1.> Be aware of your breath. Counted breathing can work wonders for slowing down both the body and the mind.

2.> Try Jin Shin Jyutsu finger holds. A friend from my yoga teacher training taught us this as a way to meditate, but I love using it to help me fall asleep. The reason I can't get back to sleep sometimes is usually because I start thinking about too many things, and I can't turn my mind off. This technique helps me sort my thoughts and organize my mind-clutter.

3.> Use visualization. This is another good one for helping you manage your mind. I go over a couple of visualizations that are good for relaxing and taking your mind off of whatever is keeping you up.

Pop over to DoYouYoga.com to learn more, and check out my article and the rest of their offerings! I hope these tricks help you if you have ever have trouble falling asleep.

Oh, and have a wonderfantastamazeballs weekend everyone! I'm off to pick up some friends from the airport, and then we're heading to Napa for some wine tasting. So excited!

shanti >> sondra

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Change Your >> Perspective

This afternoon I met up with a couple of my favorite yoginis for an afternoon yoga class. The three of us had recently been discouraged by some frustrating experiences in our personal lives, and we had made a committment to really engage in our yoga practice together. We picked this class off the schedule because it was a time we could all agree upon, but after we showed up, it happened to be the perfect class for where we were all at mentally and emotionally.

Funny how that happens, huh?

The theme of the class was "changing your perspective." The teacher talked about how oftentimes in life we can't change our circumstances, but what we can change is our perspective of any given situation. It means giving up always being right, and allowing your heart to open with love, understanding, and compassion for other people and where they're at on their own respective journey. It reminded me of what I had written about yoga and happiness the other day, and how a shift in my own perspective had truly opened me up to a new life filled with new opportunities.

We were able to demonstrate this in our class today by literally seeing the world upside down in a handstand. While it's lots of fun to play around with the pose itself, it truly does give you a new view of your world. Did you ever hang upside down as a kid and imagine what it would be like if the ceiling was the floor and the floor was the ceiling? I totally did! And when was the last time you tried it as an adult? C'mon, try it with me! You don't have to go full-on handstand to appreciate the lesson...just use your couch!

Isn't it amazing how different your own familiar space looks so different just by flipping upside down?

Try and go upside down for a few minutes...and see how your own perspective changes. While you're there, think about something in your life that you wish you could change right now, but can't. Maybe a new approach is in order...? (Plus, all that blood and fresh oxygen rushing to your head won't hurt things either.) :)

shanti >> sondra

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Happiness + Yoga >>

The other day, a friend asked a really good question on the abhaya facebook page (btw, are we fb friends yet, because omg we totally should be). >>


"In my experience, I have yet to meet a pissed-off person that regularly practices yoga - what's happening here? Is it that yoga creates happiness, or are only happy-type people attracted to yoga?"

I thought this was a spectacular question, and I've given it some thought. I think it's sort of complicated and of course it varies a lot because there are just so many reasons that people come to yoga, and so many different types of people. But in general, and definitely for me, yoga creates happiness.

I didn't used to be happy. Not like I am now, anyway. I used to feel much more like a pendulum, swinging way up one way some days, way back the other way on other days, and the rest of the time some variation of up or down or blah. And honestly, before yoga I don't think I really thought about how I felt most of the time, unless it was a very extreme emotion like anger or ecstasy. I had very little self-awareness, and did not proceed with anything particularly intentionally.

Eventually, I realized that something wasn't working in my life. I was stressed out and anxious, and a little (okay, a lot) directionless. Some of it had to do with personal life circumstances which is life, it's just what happens. But the rest of it - my perspective- was coming from the inside. I didn't consciously start devoting myself to my yoga practice to solve any problems. I originally just did it because it was something that I liked to do once in awhile, and it seemed like more would be a good thing. But eventually, yoga sorta worked its way from the inside out on me, and one day I realized that it felt like the storm in my head cleared. It was a very distinct realization, and the only thing I could think of was that it had to be the yoga. So I did more. And I read more. And I practiced more. And I started this blog. And now I've started teaching. And I can honestly say that although my life isn't perfect and I still have some ups and downs, I have never been more happy in my life than I am at this moment.

Yoga creates intention, it creates awareness, it creates compassion, it creates creativity (you heard me). Those are things that were missing in my life, and I found a way to make space for them. If those are things that are missing in your life, than maybe yoga is for you, too. I don't necessarily think yoga is the answer for everyone, but I do think that finding what makes you feel whole and putting your heart and soul into it is. For me, it's yoga. What is it for you?

shanti >> sondra

.beat.the.heat.

This has been one HOT summer! I remember when I was a kid, 100 degrees was a pretty rare event (in Minnesota that is), but it seems like triple digits are becoming a summer staple around most parts of the country. I suppose we can expect more of it, as extreme weather events become more commonplace what with the global warming and all. I've been trying to soak up as much heat as possible, and resisting turning on the AC whenever I can since after our move to Seattle this September 100 degrees will be a distant memory and peaks of sun won't be so plentiful.

This most recent heat wave got me thinking about other ways to keep cool, other than retreating to the AC. One of my favorite ways is something my grandma taught me when I was very little: running your wrists under cold water. Since your blood flows so close to the surface right there, you can cool off very quickly. Or grab an ice cube and hold it there while it melts...soooo refreshing!

Another way is to cool off, is with some cooling yoga poses. What, you don't think of cooling when you think of yoga? Think again, these are some cool (punny?) moves for beating the heat.

Classic down dog is great. In fact, all inversions (poses where your head is below your heart) that have some support are nice and cooling. It takes the pressure off your heart and circulatory system, allowing the blood to come back up to your heart more easily, and thus produces a cooling effect. If holding down dog is not easy for you, you can simply do it on the wall, placing your hands at a 90 degree angle and letting your head and torso hang. See here for a how-to).

This is another great move for some insta-cooling. It's another supported inversion, since your knees should be bent until your belly rests on your thighs. Let your head and neck relax, and take several deep breaths.

This last one is definitely the most effective, but yes, is the most silly looking and feeling. BUT I swear, you'll feel the effects instantly. It is known as shitali pranayama, or simply "cooling breath." To begin, curl your tongue up unto a U. If you can't do that (up to 35% of people cannot), then just open your mouth into an O shape. Now breathe in and out through your mouth, letting your breath pass over your tongue. A lot of heat comes from the tongue and mouth area; why do you think we take our temperature there (in the olden days at least. Have you seen those new forehead thermometers?!)? Stay cool, yogis.

p.s. Don't forget, Yoga Journal's 28 day Meditation Revolution starts today. Join me in challenging yourself to start or deepen your practice!

.shanti.

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.t is for...tapas.

Here it is, my second entry into the Sounding Out Sanskrit series. What, you thought I was going to talk about small Spanish plates? Nope, different kind of tapas. I'm talking niyama here (one of the 8 limbs of yoga as outlined by Patanjali...but that's a whole other S.O.S. post), or in other words, an individual discipline. Tapas literally means heat. And being late June in the Central Valley, I have had heat on the mind a lot lately.

What does heat have to do with yoga? Well, nothing really. You don't have to be hot to practice yoga. You might like to be hot while you get your asana on, but you can practice up at the North Pole and it's still yoga. Another translation for tapas is perseverance, and that's where the yoga comes in. The pushing to your edge, the working hard to achieve something you really want, the moving past the uncomfortable and getting to the other side. Obviously, we do this on our mat. Pushing ourselves physically comes somewhat naturally for most people, especially when placed with a bunch of people all sweating and breathing and suffering together - like in a yoga class. {speaking of which, go see Kelly at Yoga Seed Collective if your really want to get your tapas on. It's been four hours since class ended and I think I'm still sweating!}

What's not so easy? Taking it off the mat. Where our lives are filled with shades of grey and complications...and excuses. We all have areas where we can grow. Change. Evolve. Take a minute right now and think about what makes you uncomfortable but where you'd like to make change. Speaking in public? Signing up for ballroom dancing classes - alone? Finally asking that cute barista out? Asking for a raise? If the thought of doing it makes you squirmy, that's how you know it's exactly what you should be doing. Really imagine yourself taking the next step, and lean into the uncomfortable sensations. Breathe. No one ever died from being uncomfortable, I promise. :)

Tap into your tapas and go for it. I guarantee whatever it is your'e aiming for, it's going to be amazing on the other side. 

And speaking of heat, I must go and pack my bags for a little jaunt down to Death Valley and Las Vegas. Because Sacramento isn't hot enough already...? I'll be back with a new Adventure File post next week!

.shanti.
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.d is for...dharana.

I'm going to kick off a little series here to help illuminate some of the "mystical" words that you might come across in the world of yoga. They're just Sanskrit, but the words often have a much deeper meaning than a simple English translation can provide. So let's get this party started!

I just spent the last four hours trying to finagle the look of this here old blog. Four. Hours. And the time just flew by. I can't remember the last time I was so absorbed by something that I had such one-pointed concentration for so long. The ability to focus so acutely on one thing is the first step in successful meditation, and is called dharana (one of the eight limbs of yoga) in Sanskrit. In today's world, where we all feel the impulse to constantly be reaching for our phones, looking at our Facebook feed, and checking our email, the ability to concentrate is increasingly more difficult and rare. Lucky for us, though, it's also something we can practice. The brain is a muscle, and just like we exercise our bodies during an asana (yoga posture) practice, we can also work on improving our dharana. The next time you have a few minutes to spare while waiting for an oil change or something, and you feel the urge to reach for your phone for the 100th time that day, don't. Try this instead.

Sit where you can see outside if you're not there already. Pick four objects at roughly equal distances from you, starting at your feet and ending at the farthest distance you can see. Look at each for 60 seconds or so, really concentrating on the object. Think about where the object came from, how it got there. What it might feel like. Its purpose. Then move to the next object, going further away from you. When you get to the fourth object, reverse the order until you're back at your feet. There, now your brain is stronger! So much more productive than checking to see who's eating what for dinner or needs something in Mafia Wars.

Sunset near Great Basin National Park. Ahhhhh.

When was the last time you were able to focus and just lose all sense of time? Bet you didn't even know you were practicing yoga... ;)

.shanti.

.here..now.

I have been reading Deepak Chopra's Why is God Laughing, Here's the line that has stuck with me:  

"Either you're a person wondering if you have a soul, or you're a soul who knows that being a person isn't real."

 Whoa, heavy stuff, right? That line hit me like a ton of breaks, right in my third chakra (For you non-chakees, this is the solar plexus, aka the spot right underneath your sternum where your ribs separate, aka the "bread basket." This is the place where we hold our self-identity and fears). So much of our lives are fear-based, but the reality is that we cannot predict the future. Yes, it might happen. Your worst fears might come true. But you know what? They also might not. Spending time worrying about it is taking you out of the present. Here. Now. Where everything is fine. Or it isn't. But it just...is.

When you feel fear overtaking your reality, one of the best ways to counteract the rising tide is with heart openers. These simple yoga postures will open up your heart, expand your chest, and allow more oxygen in to your body to help you think more clearly. Think about it: what do people who are afraid instinctively do? They hunch over, shoulders slump forward, chest collapses in. We do this naturally to protect our most vulnerable area, our heart and vital organs. But when this fear is only imagined, we are only perpetuating the cycle by assuming this position; we need to open up through our heart and chest, take some deep breaths, and invite life, right here and right now, in. So...here we go!

.easy seated pose. 

Take a minute or two to sit quietly, and tune into your breath. Breathe in and out through the nose, and start to lengthen your inhales and exhales. When we are afraid, we often take short, shallow breaths which stimulate the sympathetic nervous system and can actually cause us to hyperventilate. See if you can match the length of your inhale to your exhale, maybe to a count of 4 for each. After a few of these breaths, see if you can make your exhale longer than your inhale; try inhaling for 4 counts, exhaling for 6. When you are able to do this for a few breaths, start to notice how you are sitting. Extend your spine straight up, tuck your chin slightly to elongate the back of the neck, and pull your shoulders up and down your back, away from your ears. Brings your hands into prayer position, and press your thumbs into your sternum. Feel the connection to your heart; think about it there in your chest, keeping you alive and working hard all day every day for you. Feel grateful!

.seated side bend.

Bring your left hand to the ground outside of your left hip, bend your elbow in towards you, and reach your right arm up and over your head, stretching through your ribs and chest. Keep your right hip anchored down, and really reach through your top hand. See if you can roll your heart up towards the sky a bit, expanding through your chest and ribs. Deeeeeeep breaths here...feel how the inhales stretch you out and open you up, from the inside out. Switch sides and repeat.

.cobra.

Laying on your stomach, bring your hands right under your shoulders, and press into your hands, lifting your chest. Keep your legs pressed onto the ground, and clench your butt to protect your low back. Only straighten the arms as much as is comfortable for your low back; you can even rest on your forearms. As you inhale, shine your heart forward - imagine it being lifted up and out, pulling the rest of  your body right along with it.

.childs pose.

From your stomach, push up to hands and knees and lower your hips towards your feet. You can take the knees wide apart, or keep them together, whichever your prefer. Keep your arms outstretched, lower your forehead down, and feel your heart melting down, connecting to the earth.

.bridge.

From your back, bend your knees, and extend your arms down your sides. Scoot your feet back towards your hips until your fingers can touch the back of your heels. Pressing into your feet, lift your hips up toward to sky, pushing up through your hips and chest. Keep your arms extended on the ground, and really push your heart open, feeling the tension across the chest and heart area melt away. Lower your self slowly back down, and pull your knees in to your chest, hugging them to you. Give them a squeeze - love yourself!

.here..now. meditation.

From a comfortable position, either seated or lying down, come back to focusing on your breath. As you inhale, imagine the word "here." On the exhale, imagine the word "now." As you do this, really connect to the sensations you're feeling; the ground beneath you, the cool breath at your nostrils, the hair along the back of the neck. The sensations that you are feeling here. Now. Continue with this as long as you can or would like. If other thoughts intrude, just let them go, and come back to Here. Now.

Whew. Now don't you feel better? Let's bust some fear together. 

.shanti.