Uniting Health, Awareness, and Conscious Living
Complimentary Fall 2011 Published by Local Yoga Junkies
Volume 2, Issue # 4
Editor’s Note T
here is surely no obstacle upon the path that is so placed as to be immovable, for it is surely placed there by our own means. And, if it was placed by our own strength, how much stronger are we now from having done so? And, if “reality is what you can get away with”, as the odious, but all too quickly misunderstood, guerilla ontologist Mr. Wilson has put it, then I must say, “How very brave of you, it is, to have designed a challenge for yourself of such colossal magnitude!” You will have to live with all of your might just to pull it off. I know how you feel, I have done it too, and so has everyone else. The intense gravities of our gloriously dreadful accomplishments in the creation of our own life challenges are staggering, to say the least. I really do not know who you are, but I am sure that this applies to you. You have done a great job making sure that you are living your life at the greatest levels of intensity with the highest degrees of integrity and I commend you. You should take a few moments to feel deeply just how good of a job you have been doing of living your life. Please enjoy this collection of thoughts and explorations of the vast spiritual science that yoga is, and, please get out there and support the local yoga scene. May all of your sittings be still and any chitta chatter be dissolved.
Blessings, The Yoga Connection
The Yoga Connection is a quarterly publication. The information provided in this publication is intended for personal, noncommercial, informational and entertainment purposes only and does not constitute a recommendation or endorsement with respect to any company, product, procedure or activity.
For advertising and editorial information, contact: Kate Stephens or Gary Pritchard Phone: (970) 214-6921 E-mail: yogaconnect23@gmail.com
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Contents Features Go Ahead. Become Nothing. Elephant ...
Sarada Erickson teaches us how to shed unnecessary attachments and find true bliss through self-inquiry and meditation .... pg 24
Ena Burrud shares her artistic expression of Ganesh .............................................................. pg 7
The Kleshas Raga and Dvesa
Global Natural Health Alliance
Kim Schwartz introduces the third and fourth of the five perceptual obstructions ................... pg 26
Lindsay Herrera explains how a global community of healers was born ..... pg 10
Giving Birth with Yoga
Free Yoga
Amanda DeAnglis shares some simple yoga poses to help prepare you for natural childbirth ................... pg 34
Dana Weinkauf-Talbot speaks about seva and free yoga classes in our community ................. pg 14
The Power Within
Soucit
Alexzandra Carlson-Tooker shares her personal insight and wisdom on the benefits of power yoga ............... pg 18
The art of compassion explained by Taylor Isaacson ........................... pg 39
Bring Relief to Your Wrists
The Yoga Ramp: from Asana to Advaita
Jill Ufer offers suggestions to strengthen and protect your wrists while practicing ........................ pg 20
Doug Lowes shares a transforming experience from physical into spiritual practices ........................ pg 40
Your Posture Meets Your Practice
Dynamic Mindfulness
Adriane Ehmann teaches us how to properly stand to take care of our bodies and our clients ........................................ pg 22 ISSUE # 8
Chuck Hancock demonstrates the rewards of living mindfully ..................................... pg 52
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Contents Departments Ayurveda for Autumn
Local Artwork: Sattva Ma
Niight Wind helps us prepare for the fall with ayurveda ............................ pg 8
Ena Burrud shares and explains her thanka, Sattva Ma ............................... pg 36
Spinal Breathing Pranayama Quiet the nervous system and prepare for deep meditation with this breathing technique ....................... pg 12
Inner-View: Get Bent with Jackie Stuben ................ pg 42
Lessons from the Mat
Health & WellBeing Directory.................. pg 45
Beth O’Brien shares how to banish the blues and let your hear soar ....... pg 13
The Kitchen Temple
Northern Colorado Yoga Class Schedules Fall 2011...................................................... pg 46
Sacha Steinhauser expounds on the science of gravity ........................... pg 16
Shoulder Pain and Down Dog How to alleviate pressure in the shoulders in downward facing dog ....................... pg 21
Fall Workshops 2011 ........ pg 50
At Home Practice
The Conquest of Savatar
Henrietta Bauer-Gately honors purpose with a gentle Viniyoga practice ................................... pg 28
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The tale of a radiant yoga community that will rise again .......................... pg 54
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Elephant painted by Ena Burrud
watercolor and gouache, 11x15, 2011.
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rowing up, I remember my dad loving elephants. He was scarce in my life, and each time I see one, I think of him. Through yoga, I came to know Ganesh. He is magnificent, beautiful. His head symbolizes soul (Atman) and his body, the Earth (prithvi). My primal nature stirs when I see him. I feel Father, the archetype of insistence, dutifully working to ease the journey for his children. In fact, Ganesh’s own father is the reason he even has an elephant’s head. Also known as Ganapati, leader of the troops, he is paternally patterned to sacrifice. He holds in his lower right hand his own broken tusk. He snapped it so that he may use it as a pen to author the Mahabharata, India’s historic, epic integral to the culture’s identity. In his upper right hand, Ganesh holds a prod to goad humanity forward, cultivating its courage. His upper left hand holds a noose to capture obstacles and hardships. In his lower left hand, he holds a sweet food (ladoo) inviting us to taste the inherent honey of life. When painting elephant, my mind softened in the watery glazes of transparent color. Combining color into palate is compelling to me, its simplicity so exotic. Ganesh rides a mouse, a testament to his humility. The image of such a heavy creature on this fragile rodent suggests to me familial and hierarchical agreements. Finally, elephant is a close-up. I have never been that close to an elephant. Neither really, have I been that close to my own father, metaphorically speaking. I am filled with awe at the conjuring of both. Elephant pays tribute to the wisdom of action, fostering and gentle persistence. More artwork from Ena Burrud on page 36, and her complete bio. To contact Ena, please visit her website at www.treetopyogatherapy.com
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Ayurveda for Autumn
Breathe in Nature. Start by standing or sitting outside. Close your eyes. Take a deep breath into your belly. One more, and breathe in simplicity and Nature. Start by just listening to the sounds, eyes closed. Then take a deep breath and notice what you can smell. What does the weather feel like on your skin? In your nostrils. On the back of your throat. Now, gently open your eyes. What colors, animals, and plants do you see? What draws your attention to them, and how do you feel when you notice them? This awareness is all you need to find your way back to your natural rhythms with Nature.
by Niight b Nii h Wi Wind d
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yurveda is a traditional Hindu system of medicine based on the idea of achieving holistic balance in our bodily systems. Ayurveda aims to keep healthy people healthy and to improve the health of people experiencing health challenges. Certainly, when some people think of Ayurveda, places like India and Tibet come to mind. Others perceive Ayurveda as a regimented diet. But Ayurveda is in here — in your back yard, front yard, and everywhere for you to access. And the principles of Ayurveda, including dietary suggestions, are simple and common sense.
Go for the red and gold. Beautiful aspen leaves shift into the color gold in fall. This color is nourishing, and it helps build ojas (your energy container) helping you store up energy reserves for the winter. When you have low ojas, you tend to become tired, stressed and can feel overwhelmed — all symptoms of a Vata imbalance. Warm yellows and golds stave off depletion and will help you feel energized and centered. Meanwhile trees, such as oaks and maples, are turning red, a color of invigoration. Invite this color into your yard, home, wardrobe, and food. The color is warming and cuts the chill on frosty nights. Cinnamon is also a great spice for circulation and digestion. The smell of cinnamon in the kitchen or from a candle might conjure up thoughts of apple cider and pumpkin pie, wonderful delicacies and comforts for the fall.
As we enter fall, the most calming time of year for Pitta, here are some tips for keeping your mind, body, and spirit in balance using some principles of Ayurveda.
Set your reserves. Like squirrels in the trees and foxes in the meadows, even your kitty cat and pooch, it’s time to start pulling out your “winter coat” by inviting more protein and healthy fats into your diet. Your body needs protein most in the colder times of the year, and if it does not get enough, your body will deplete itself by going after your muscle and synovial fluid between joints. Healthy natural fats, eaten in moderation, will digest easily and give you healthy smooth skin and a strong, shiny, lush head of hair. You’ll feel more comfortable in the cold, and you’ll look great, too! Veg out this fall and winter. In the fields, farmers are harvesting their abundance of crops, and Nature is telling us it’s time to prepare for the cold winter. The winter garden usually consists of roots such as potatoes, carrots, and squashes — all great foods to keep Vata calm. Some of these root vegetables actually become sweeter after they are put through cold temperatures. And sweetness is the best taste for calming Vata (think fruits, sweet veg and grains, not candy). Pitta does well with kale, also harvested late into the fall. Kale has cooling properties that benefit Pitta’s fiery nature. Meanwhile, Kaphas benefit from the purifying astringency of kale and chard in their diets.
Niight Wind is an Ayurvedic Health Practitioner, Yoga Instructor and Holistic Business Building Coach at Earth Ayurveda Clinic. Facilitating healing, health and wealth through the natural ways of the Earth. www.EarthniightStudios.org
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Ayurvedic Beauty Care – Autumn Face Mask Recipes Autumn weather (dry, windy) tends to increase Vata dosha and make our skin feel equally dry, flaky, and tight. If you work in an air conditioned office, the effect is doubled! As well as a soothing, warm oil massage for the body each morning, it’s a good idea to nourish our faces which are always exposed to the elements. Ayurvedic wisdom sees the skin as being a very receptive organ, so ideally don’t put anything on it you would not be happy to eat! Try these delicious moisturising and nourishing Autumn face masks for a quick and easy boost this Autumn. Apply to cleansed face and neck on a weekly basis. Relax and rub off with fingertips/ face cloth after 20 minutes in circular motion. These masks will keep in the fridge for 1-2 days, but best to use immediately. Remember - healthy skin comes from feeding the body and skin with high quality nutrients, and keeping toxin levels in the body as low as possible.
Using organic ingredients helps ensure this. 1.
Avocado & Banana mask: Mash ¼ avocado, ½ banana, an egg yolk and enough clay or oatmeal to bind (green or white clay).
2.
Avocado, honey & yogurt mask: Mash ½ avocado, 2tsp honey and 1 tbsp natural yogurt until creamy. Can also add a little almond oil for extra nourishing effect.
3.
Avocado/ Orange mask: Mix ½ avocado, 2 tbsp orange juice, 1 tsp honey, 3 drops chamomile essential oil.
Autumn A utumn R Recipe ecipe ((serves serves 4): 4): S Stewed tewed A Apples pples The trees are groaning with fruit so enjoy some free, local food if you have an apple tree - or ask a neighbour as there is always spare. This comforting, old-fashioned recipe is ideal for balancing Vata in Autumn, as it involves eating seasonal, organic food. Ayurveda considers cooked food as easier to digest than raw and this recipe is no exception. Add the following ingredients to saucepan, bring to boil, and simmer until apples are soft (10-15 minutes). Allow to cool a little and ready to serve if you like it chunky, or else blend to a puree. Serve warm for breakfast or as an afternoon snack.
4 cooking or eating apples, peeled, cored, and sliced 5 organic figs or dried apricots (soaked in water overnight) 5 organic dates (dates are intensively sprayed with pesticides so especially important to buy organic!), pitted and chopped OR two handfuls of raisins 2 tbsps of Agave syrup (a naturally low GI sweetener) maple syrup, jaggery OR brown sugar, Do not use honey as Ayurveda considers it to ferment when heated with detrimental effects when eaten! 1/2 tsp each of ground cardamom, cinnamon and nutmeg or a teaspoon or mixed spice 1 tbsp grated fresh gingerr 4 cups of water From the website: www.ayurvedicyogi.com ISSUE # 8
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The Global Natural Health Alliance How A Global Community of Healers Was Born by Lindsay Herrera Dr. Rojas, I offered free acupuncture, treating two to three people per hour, while sharing my knowledge with her as she observed my every move. At the end of the day, Dr. Rojas inquired about treatment protocol for certain ailments she regularly encounters, including diabetes, smoking cessation, and weight loss. After a full day, I felt extremely rewarded when they invited me back and expressed their wish to have other practitioners share their expertise and services, too.
And so it begins. In 2009, armed with 2000 acupuncture needles, alcohol, cotton balls, and massage oil, I journeyed to Central America and southern Mexico. During the seven month adventure, I had the opportunity to offer three free acupuncture and wellness clinics in rural Costa Rica and Nicaragua. With the help of three other practitioners and a handful of volunteers who all assisted with preparations and operation, we offered a one-day wellness clinic in the tiny village of Mastatal, Costa Rica. In just one day, the clinic attracted over 35 people seeking services including massage therapy, acupuncture, yoga, blood pressure readings, and nutritional advice. Later, in Balgue, Isla de Ometepe, Nicaragua, I set up shop in the small community center, creating make-shift treatment rooms by hanging sheets from the ceiling and asking people to lie down on firm wooden tables. Treating three to four people an hour, I was busy all day, as some people waited hours for their turn.
The idea becomes the intention, and GNHA is born. At all three clinics, I observed a significant interest in natural medicine and a discontentment with and avoidance of western medicine. Many people could not afford the western treatments, and they disliked taking medication. Traditional natural medicine is all that many of the people had ever used. For instance, in Costa Rica, a form of massage is performed along acupuncture channels to treat the same ailments I treat using Chinese Medicine. As I saw how indigenous medicine, including herbal, spiritual, and energetic healings, is still widely used throughout Latin America, I felt inspired and excited. Then, just eight months later, Global Natural Health Alliance (GNHA) was born. Together with my friend and fellow Acupuncturist, Herbalist and Massage Therapist, Carrie Jones, LAc, LMP, we have begun this amazing journey, using our skills to give back to those who need them most.
Over the course of my visit, I also connected with a nonprofit group called Women’s Wellness Development Foundation (WWD-F) and volunteered for a day in their Sabana Grande Clinic, just outside Managua, Nicaragua. There, I met a medical doctor, Dr. Rojas, who was also trained in Traditional Chinese Medicine (TCM): at that clinic, she provides acupuncture, while nutritionists host free nutrition/cooking classes to members of the community. Beside
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What does GNHA do exactly?
Get involved with GNHA
Global Natural Health Alliance (GNHA) is a 501(c)(3) public charitable non-profit organization driven to provide free natural health care options to the native people of impoverished communities in developing nations.
Visit our website and learn more. www.GNHAlliance.org LIKE us on Facebook. Search for Global Natural Health Alliance.
We are focused on five goals: •
establishing international, permanent natural health clinics,
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deploying circuit-based mobile natural health clinics,
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exchanging knowledge with local traditional healers,
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cultivating food and herbal medicine through permaculture,
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and uniting natural health professionals around the world.
Follow Us On Twitter. Tweet with us @GNHAlliance. Become a Member. Memberships are available online at www.GNHAlliance.org and include a free bumper sticker, our quarterly e-newsletter, and a free listing on our website. Natural Health Care Providers will also gain access to our Global Health Care Network, which connects natural health caregivers throughout the globe and identifies volunteer opportunities that may appeal to your interests, knowledge and skills.
As we grow, permanent clinics will be located in city centers and tourist areas. Natural health services will be available to tourists for a fee, while local residents will have access using an incomebased fee scale. Our mobile clinics will service rural communities in the surrounding areas and offer a range of natural health services. As we exchange traditional medicine knowledge with local healers, we’ll empower them to utilize their skills and diversify their treatment tools. Permaculture will give these healers deeper, more cost-effective access to healing foods and herbs. And natural health practitioners will have the opportunity to volunteer and teach their skills in communities throughout the globe.
Community Memberships are only $25. Natural Health Care Provider Memberships are only $50 annually! The Global Natural Health Alliance (GNHA) is a 501(c) (3) not for profit organization. Your membership and generous donations are a tax write-off. We thank you for your support. Donate or Send Supplies. To make a tax-exempt donation or to donate office or treatment supplies, visit our website www.GNHAlliance.org,email info@GNHAlliance.org for our current needs, OR Text-To-Donate by texting GNHA to the number 48510 and follow the prompts.
By uniting our efforts, passions and talents, may we help heal our planet and empower others to do the same.
Upcoming Projects The Oglala Lakota Nation Welcomes GNHA
VOLUNTEER!! We are in need of assistance in the following areas: website maintenance/support; research; social media; administrative help; volunteer coordination; outreach & integration; grant writing research, including statistics and demographics; accounting; service on our Board of Directors; natural health care articles to be published on our website, and more!
Through Trees Water & People, we met respected elder, Henry Red Cloud, of the Oglala Lakota Nation. He’s expressed a keen interest in natural medicine and has offered to host healing events with GNHA and connect us with Lakota still practicing their traditional medicine. In the future, we hope to establish natural health clinics and offer educational trainings in natural health modalities.
Tell 5 People about GNHA Do you know someone who loves to travel? Someone interested in changing the lives of those in need? Someone passionate about giving back? Tell them about GNHA and spread the word!
Lindsay Herrera, LAc, LMT, Dipl.O.M discovered her passion for giving back during her service as an AmeriCorps*NCCC Member in 2001. She is now the Co-Founder and Executive Director of Global Natural Health Alliance. Here in Fort Collins, she owns and operates Achiving Health. Combining acupuncture, massage, herbal medicine and reiki, Lindsay custom tailors each treatment to the needs of each body-mindspirit. www.AchivingHealth.com
Homeopathy & Hope in Haiti GNHA has connected with community leaders and clinics just outside of Port-au-Prince, to offer free natural health care days. It’s our goal to connect with an NGO and operate a mobile homeopathy clinic in rural Haitian communities, while we also teach locals to administer this medicine. We hope to visit Haiti within the next 6 months
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Spinal Breathing Pranayama Adapted from the works of Yogani
This pranayama will quiet the nervous system, and provide a fertile ground for deep meditation. With this beginning in spinal breathing, we are also laying the foundation for additional practices that will greatly enhance the flow of prana in the body. Once we have stabilized the practice, we will be ready to begin gently awakening the huge storehouse of prana near the base of our spine. The guru is in you.
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it comfortably with back support, and close your eyes just as you do when you meditate. Now, keeping your mouth closed, breathe in and out slowly and deeply through your nose, but not to the extreme. Be relaxed and easy about it, breathing as slowly and deeply as possible without discomfort. There is no need to be heroic. Work your muscles so each breath begins in your belly and fills you up through your chest to the top of your collarbones, and then comes back down slowly. Next, with each rising inhalation of the breath, allow your attention to travel upward inside a tiny thread, or tube, you visualize beginning at your perineum, continuing up through the center of your spine, and up through the stem of your brain to the center of your head. At the center of your head, the tiny nerve makes a turn forward to the point between your eyebrows, otherwise known as the Ajna Chakra. With one slow, deep inhalation let your attention travel gradually inside the nerve from the perineum all the way to the point between the eyebrows. As you exhale, retrace this path from the point between the eyebrows all the way back down to the perineum. Then, come back up to the point between the eyebrows with the next inhalation, and down to the perineum with the next exhalation, and so on.
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LESSONS FROM THE MAT: Banish the Blues and Let Your Heart Soar by Beth O’Brien
Many events in life can cause us to feel down. For example, being turned away from a job you thought was certain to come through, hearing that a close friend is moving away, or discovering that a family member is coping with an illness. I recently experienced an emotional upset when my husband took a month long trip outside the country. Because he was traveling in a wilderness area, contact by phone or e-mail was sporadic. I realized I had taken for granted the ease with which I could reach out to him to share the day’s events or seek his opinion on important matters. I found myself feeling sad and missing him, hoping he was safe. Many individuals describe the experience of sadness as a slow descent down the side of a bottomless cup. Once there, many wonder how to begin the climb out. While there are numerous approaches to regaining happiness, research studies have demonstrated that yoga strengthens social attachments, reduces stress, and relieves depression. The practice of yoga produces endorphins, the “feel good” chemicals that support a calm and happy mood.
Pose (Chaturanga Dandasana), sweeping into Upward Facing Dog (Urdhva Mukha Svanasana), and then catching my breath in Downward Facing Dog (Adho Mukha Svanasana). This pause gave me a feeling of arriving home. Next, I launched into warrior poses (Virabhadrasana I, II and III) taking strong stances even though I felt shaky inside. Virabhadrasana I pose was completed with cactus arms, bringing shoulder blades towards one another to create an open heart. My breath was deeper, my skin damp as I shook out tension and released emotion.
There are several yoga poses that may help to lift your spirits. They include Camel Pose (Ustrasana), a back bending pose in which you kneel on the floor, rest your hands on your pelvis and then drop back, touching hands to feet. Another is Bridge Pose (Setu Bandhasana), where you lie on the floor with knees bent and lift your hips off the floor, clasping your hands below your pelvis. A great restorative pose is Reclining Cobblers Pose (Supta Baddha Konasana). You can create this pose by placing a folded blanket on top of a bolster. Place the bolster at the base of your lower back, then lie back on the bolster, with your head resting on the blanket. Bend your legs, joining the soles of the feet together, relaxing your arms on the floor with palms turned up. All of these poses increase blood flow to the heart and are often described as heart opening poses.
Towards the end of the practice, I began incorporating backbends into my routine: Locust (Salabhasana), Camel, and Bridge Pose. To complete the series, I climbed aboard a fit ball and rolled backward, legs extended, arms dangling, and chest lifted toward the sky. Continuing in the backbend, supported by the ball, I hung on. I caught my reflection in the glass cabinet behind me. Seeing my face and body hanging upside down made me laugh. Yes, the world had momentarily sent me topsy-turvy. But, I had survived the emotional shift, and yoga brought a new momentum as feelings of contentment and steadiness returned.
Pema Chodron, a Buddhist nun and author of several books on coping with life’s twists and turns, states that life circumstances are “always changing, always changing.” Likewise, our emotional states can change and we don’t always have to define ourselves by the mood of the moment, whether that be anger, sadness or despair.
At some unexpected moment in your life when you find yourself feeling blue, consider turning towards yoga. Feel free to dive into your practice, listen to your feelings, and let the sadness go. You may find your spirits dancing around the rim of that cup.
Beth O’Brien, Ph.D., is a certified Hatha Yoga Instructor and licensed Psychologist. She teaches vinyasa yoga classes at the Fort Collins Yoga Center. Are there ways yoga has made an impact on your health or your personal life? Your comments are welcome! Email: beth@bethobrienphd.com. Website: www.bethobrienyoga.com.
Keeping Pema Chodron’s words in mind, I decided to pull out my yoga mat to try and cope with the distress of my husband being away. At the beginning of my practice, I set an intention to open to whatever transformed as I moved through several yoga poses. I began with an invigorating series of sun salutations: forward bending, moving deeper into the forward bend, hopping back into High Plank, dropping to the mat via Four Limbed Staff ISSUE # 8
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YOGA by Dana Weinkauf-Talbot
When I am asked why I started a Free Yoga organization, I
few years prior, I had picked up a bumper sticker at New Belgium that read “Follow Your Folly” and this became our undeclared mission. My husband was determined to leave the world of teaching (he had taught Special Education in MN) and I was determined to make like Gandhi and “be the change” I wanted to see in the world.
have to take a moment’s pause and decide where to begin. Although I have been practicing yoga off and on for many, many years, I can almost pinpoint the moment when I became aware that through my yoga practice, I had been transformed. It was also in that moment of clarity that I felt driven to share this new found awareness with others. It’s like when you find a great new restaurant and you want everyone you meet to eat there because it is so great, only this was much, much better. Unlike a great meal, however, I decided that this was really important and much more permanent.
There are numerous reasons why people who would like to start (or resume) personal yoga practices don’t. My own informal survey, in addition to my personal experience, told me that one of the greatest barriers was cost. To me this was the most tragic. At its origins, yoga was never intended to be a commodity; rather it was intended to be freely shared for the betterment of the greater good. Yet, it has become a multi-million dollar industry. So how does one reconcile this with the modern day reality that, however noble our professions, we all need income?
Fast forward a few years. I had quit my job, studied Thai Yoga Massage, and became a certified yoga instructor. My husband and I sold our house in Minneapolis, sold our car, packed our belongings, and moved to Fort Collins. On a trip to Fort Collins a THE YOGA CONNECTION MAGAZINE
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Seva is selfless service, an act of giving without expectation of getting anything in return. As part of my teacher training, we were required to complete a Karma Yoga project. As a group, we were required to find, organize, and offer classes for a population that would otherwise not have access to yoga. This act of Seva was one of the last lessons for my group and, looking back, there were lessons hidden within the lessons, gifts that kept giving. We went into the project with grand ideas and intentions. After weeks of schedule changes, transportation issues, unreturned phone calls, and so on, the reality of the downside of giving freely set in. As it turned out, our society has a tendency to equate the monetary value of something with its actual value. If folks aren’t paying for something, they don’t treat it with nearly as much respect. I rarely have students who pay for a class in advance not show up. However, I have had dozens of students sign up for a free class and then not show up. And yet, I persist. I have rooted myself in the idea that no matter what the outcome, I am expecting something far better may occur.
Classes are currently held at three different locations: •
•
•
In June of 2010, I decided to create a free yoga group on www. meetup.com. Meetup.com is a website where you can type in your interests and a list of people with the same interests will appear. For example, if you enjoy beading and wish to meet other people who enjoy beading, you can sign up for the get-togethers offered on their page.
•
Originally, my vision for the Free Yoga group was to offer classes at no charge, but it was also a call to action. I posted information on the website about a few local charities and encouraged people to make a donation in lieu of payment for the class. I hoped to inspire people to step outside of their shells to give as much as they’ve been given. To me, it was a simple equation: I offered what I could, put it out there, and released it. I am reminded almost every week that the foundation of Seva is not just being of service, but doing so without attachment to the outcome. I wanted to offer classes to those who were lacking the monetary resources to attend classes. I wanted to tell everyone how great yoga is and let them experience it for themselves, without the stress of wondering how they could afford it and attend regularly. I wanted to meet people who loved yoga as I did. I started out offering classes at City Park. Not ideal, but it was free. Paying for the meetup.com services, I could not afford to pay for locations to hold the classes. The free yoga group grew and blossomed from there. Several yogis and yoginis have joined me in offering free classes through the Free Yoga group on meetup.com. We have had the privilege of being allowed to use the spaces of a few giving individuals. The classes are all taught by certified instructors. In the beginning, I considered posting the various free yoga opportunities throughout Fort Collins, but I wanted to be able to guarantee the level of standards I hold for my own classes. This narrowed the offerings, but kept things tidy.
My Mini Om, a micro studio at 123 N. College in the Opera Galleria, owned by Daphnye RuppZimmerman. I haven’t seen her for awhile, but I’m pretty sure she must be all bright and shiny with good Karma. She has freely given to the yoga group and I am forever grateful. Classes are also offered at Open Pathways to Learning at 383 W. Drake Road. Robert and Nancy Evans are two of the most amazing people I have ever met. Not only are they willing to share their space, but they have shared inspiration and insight. Free Meditation has been a regular offering at the Colorado Center for Living Arts at 500 S. Whitcomb. This class has been a labor of love for Charlotte Cressey, who was the first person to approach me wanting to offer free classes. She has been everything I could ask for and am thankful that she has joined me in this adventure. Diana Ballinger, Mimi Houston, Jessie Tierney, Doug Lowe, and Wendy McBride have also been supportive members of the free yoga community, offering free classes, advice, and moral support through the challenges and joys of free yoga. We all have separate journeys, but all believe in the importance of giving back, and of sharing the yoga tradition that has touched us each in different and profound ways.
I often think about the adage, “I had the blues because I had no shoes, ‘till on the street I met a man who had no feet.” It is so easy to look around us and see what we are lacking. The beauty in life comes through when we look around and see what we have to offer and find joy in it. It is my belief that if we all took just a little more responsibility for helping each other, the world would be an exponentially more wonderful place. Seva does not need to be a grand gesture or a big check, or hundreds of hours given to charity. It can be as simple as holding a door for someone or a warm smile. Every action can be an act of giving if you do it in the right spirit. Give freely, watch it bloom, and release your expectations of the outcome - it will almost always surpass the limitations of your imagination.
Dana has practiced yoga for as long as she can remember. As a former pastry chef, she sought a career that brings joy to people’s lives in a healthy, holistic manner. After experiencing firsthand the enduring healing qualities of yoga, she became a certified yoga teacher at the Yoga Center of Minneapolis. She also received her education with nationally recognized teacher Tanya Sowards in the healing tradition of Thai Yoga Bodywork (Nuad Boran) and attended The Aveda Institute of Minneapolis and became a nationally certified massage therapist. She is an ongoing student of life, striving to learn something new every day. She likes to incorporate music, lightheartedness, and whimsy into all aspects of life. She believes intensely in the healing power of yoga, touch, of meditation, and of chocolate! Visit her website at www.beherenowmassage.weebly.com for more information! ISSUE # 8
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am supposed to be writing about the science of levitation. I am supposed to be writing something “spiritual” and uplifting, but to do so now wouldn’t feel right to me considering I have spent the past two months feeling the weight of the world on my shoulders. When that darkness falls on our lives in whatever form it may take, we are programmed to fight against it. We are programmed to believe that if we have resigned ourselves to be slaves to that darkness then we have failed. But, sitting in the Kitchen Temple, I ask myself, is there something to be gained in the gravity of darkness? To write something truthful, you have to write from the heart, and so I am writing about a temple that does not emanate light, nor is it covered in celestial vines from the heavenly gardens. It is a temple of compost. A temple that may not be pretty, but just might be the very ground out of which something beautiful grows.
drink alcohol, and live in the cremation grounds of villages and cities. It is of little wonder why they are looked down upon in Hindu society; they don’t play by the rules. I met this man over a decade ago and he recently popped in my head because of the way I have been releasing the stress due to the current challenges in my life. Eating heavier foods, smoking cigarettes and drinking beers is not the usual in my life, but I find that I am drawn to them during challenging times. The Aghori philosophy is not necessarily a way to justify a “less pure” lifestyle for me but rather helpful in giving me the perspective to embrace the shadows of my psyche. Even these weaknesses can be seen as a greater part of the path. To the Aghori, the idea that nothing is taboo and everything is sacred is an important part in the full spectrum of purity. Nothing should be seen as negative, nothing wasted. A body that once was a living creature is now food for the composters and the regenerators. When seen in this light, a corpse is a sacred thing and not something to be feared. A cigarette can be seen as an offering of a sacred herb, not a vice. A short journey into drunkenness can be seen as connecting to the spirit of the hop and barley plants- why not? Is it spiritually conducive to deny, deny, deny?
I met a man in Calcutta who was covered with intriguing tattoos. He held up his limp with a cane and his skinny weathered body told stories before I even spoke with him. He was a white man, born in Hawaii, and raised by Hari Krishnas. He had been living in the East since the seventies, married to a Thai prostitute, and had experienced the Eastern spiritual scene from the top down, and that’s where I found him - in the down. He carried with him the cranium of a young girl that he dug out of the banks of the Ganges River and used it to ritually drink alcohol out of. He was a practicing Hindu, a spiritual seeker who worshipped the wrathful god Kali, but he was part of a small sect of Hinduism called the Aghori. To the Aghori, nothing is taboo and everything is sacred. To emphasize this in practice, the Aghori are known to be cannibals, smoke cannabis, eat feces,
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In the West, it is taboo to turn to things which alter our state of consciousness. This mentality is a relic of the Puritans. Andrew Weil, in his book, The Natural Mind: An Investigation of Drugs and the Higher Consciousness, asks the question, “Is it a natural part of the human experience to occasionally want different states of consciousness?” Many indigenous cultures have a time and place for expanding ones consciousness. Where is ours? Where is our outlet in modern American culture where you can leave your sobriety behind without it being taboo? In a Europe long ago, herbal beers and mead were sacred and magical because they took us to a different place. These were drinks that eventually became banned by the church because they were said to stir up the wild in people and were replaced with hops and barley in the German Purity Law of 1516. Hops is known for its sedative properties and for dulling the sexual drive. Leaving our normal state of mind too far behind is seen as taboo in our culture, and maybe rightly so in many instances, but surely there is a time and place to do so? Maybe it is necessary to unleash the wild, to harness anger and call upon the wrathful energy of Kalima to help us fight against a raging torrent of obstacles.
The Super Hippy Cigarette
If these descriptions of embracing “vices” sound like a giant excuse, or a way for the ego to justify negativity, that may be partially true. After all, part of the lure of gravity is its sweet seductive voice to lie down and go to sleep … to become unconscious. What may start out as a way to create the energy to deal with an absurd amount of obstacles may end up being the very thing keeping you from escaping that same gravitation force field. After a while of living in the down, we will associate ourselves with the creatures of the down. We will constantly be hitting what Dr. Gabriel Cousins calls, “the compost button.” The compost button is when you have sided with things that bring you down, when you have resigned to a tamasic philosophy and Nature’s forces take over to finish the job for you. Fungus, worms, bacteria, and cancer will gladly lend a hand to help you compost your own body. There is even a theory that smokers have an abundance of parasites because tobacco is one of the most antiparasitic herbs on the planet. A smoker is unconsciously sucking down the smoke from tobacco as a means to protect itself. This is the true science of gravity. It is siding with the things that will take you down. However, had I asked my Aghori friend about this, I’m sure he would say that even these have their place in the circle of life and that the down is just as important as the up.
Make or get unpasteurized apple cider either by juicing lots of apples (using a variety of apple from different trees will result in a better tasting cider) or taking a glass vessel (i.e. 5 gallon sterile glass carboid) to a cider press and have them fill it for you.
1 part wild sage 1 part artemesia 1 part mugwort 1 part ganja 2 parts tobacco
Home-Made Hard Apple Cider The apples are coming, the apples are coming! But, most of them are inedible! What to do? Do what our American forefathers did and get wasted! Making hard apple cider is easier than you think, here’s what to do:
At this point, you can either add honey or sugar (1 lb per gallon) or leave it as is. If you add sugar, warm up part of the cider and add the sugar/honey to completely dissolve. Pour back to the rest of the cider and mix well. Let the cider come to room temperature and let it sit with cheesecloth over the opening for several days to allow wild yeast to develop. When a small white foam ring appears around top edge, put in air stopper. Let carboid sit in a consistent 60-70 degree room for about 6 weeks or until bubbling at air stopper slows to about a bubble every 30 seconds to a minute.
It is interesting that I met this Aghori man in Calcutta, for it is the city that belongs to the angriest of the Hindu Gods, Kali, in fact the city was named after her. In the middle of this city sits a temple devoted to her named, Kalighat. I have seen them sacrificing sheep up there and I have seen the blood trickle down. It is not pretty and I don’t think these men practice the science of levitation. Their sacrifice is an offering to the Great Mother, an idea that is not understood in our culture, but intrinsic to the whole of Hinduism: you cannot separate the dark from the light. So, the next time you might have a chance to smoke a cigarette, have a drink or eat a piece of meat, do it and say a prayer to Kali- ask her to help you unleash the wild side in times of darkness.
At this point the hard cider should be ready to enjoy!
Sacha Steinhauser has been a gastronaut since 1999 when he started a raw food catering business in Santa Barbara, Ca. and has been fascinated by the relationship between food and consciousness ever since. Graduating with a B.A. in religious studies and working closely with people healing themselves with diet and lifestyle change, Sacha’s path has led him to open Tasty Harmony with his wife Jill. In their spare time, Sacha and Jill are parents to 5 awesome children.
Believe it or not, here are some recipes to toast to the Great Mother!
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The Power Within by Alexzandra Carlson-Tooker
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exercise. You may initially find yourself out of breath, panting, or feeling you need to stop to catch your breath. Through continuous practice, you learn to find consistency and, eventually, you may have more control or “power” over the length, depth, and pace of the breath then you originally started with.
ower is something you can give, something you can take, but more importantly, it is something you can cultivate. Power yoga has become a great way to bridge the gap between the “gym rat” and the “yogi.” You get the same opportunity to strengthen the body, while still attempting to find peace, quiet, and serenity. Even when you feel the sweat dripping off the tip of your nose, you can find yourself breathing through discomfort, difficult poses, and the temptation to give up. This is the pivotal moment, the epitome of power within your practice; not necessarily the actual strength that is exerted by the physical body. Power comes from the mind, the heart, and the desire to surpass what you may normally give in to.
Controlled and conscientious breathing can sometimes be transferred beyond the mat easier than other principals of yoga. When you find yourself in a situation that you don’t have control over, are discouraged with or find frustrating, it is sometimes easier to immediately change the physiological response to the situation opposed to the emotional response. Even if the situation is out of your hands and beyond instantaneous change, taking a deep breath, slowing the heartbeat, and pausing for just a split moment can help you overcome the situation.
In our busy lives, we constantly struggle with balancing strength and surrender. Power of the body and power of the mind can be combined to help find this balance and cultivate the equality within ourselves that we desire. We push ourselves when we feel there is plenty of room, room to wiggle our way out of a difficult situation, when we know the chance for failure is far away. However, it is when we push ourselves just beyond our comfort level that we begin to learn to adapt and find growth.
One of the most common fears of Power or Vinyasa yoga class is that it will be too challenging. The generic thought is: The movement will be beyond my physical capabilities and I’m going to struggle too much to be able to find any kind of peace in my practice. On the other hand, the challenge is part of the appeal. The concentration and trying without trying, or trying easy, is what the practice is about. Allow yourself to know when something is going to be challenging for you. Admit the difficulty and instead of shying away from it, embrace it. Give yourself the permission to be leery of the poses you cannot yet accomplish, but trust yourself and take the opportunity to try. Maybe one day you’ll find that you
Power yoga classes can typically be identified as Vinyasa yoga. Vinyasa, meaning flow or movement, can be the foundation for power in your class. Flowing with the breath and finding constant movement, opposed to held poses, promotes an aerobic form of THE YOGA CONNECTION MAGAZINE
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have strengthened, contorted, and stretched the physical body in ways that you never thought possible. You must tell yourself to try and try again. The ease and grace of yoga does not come without diligence and determination. No matter how many times you practice, the power you will eventually obtain does not come from any other source except from within.
next day you may not even be able to stand on one foot in Tree (Vrksasana). The same idea goes for the mind. You may be able to sit in silent meditation for hours one day and then the next you look at the clock every fifteen seconds. The key is to not get discouraged when it feels like you just took a small step backwards. The growth and the change is happening whether you see it, feel it, or acknowledge it on a daily basis. We tend to put too much pressure on ourselves when we see where we’re going and where we could potentially end up. We want that day to come as quickly as it possibly can. However, we must be patient. Instead of looking to tomorrow, allow the body to grow at the pace it was meant to and accept what today has to offer.
One great yoga pose to reference, when talking about power, is Warrior II (Virabhadrasana II). The longer you stay in the pose, and the deeper you choose to go, your thigh on your front leg begins to burn and you consciously, or subconsciously, start to inch your leg straight. Your arms begin to tire and, with each passing second, you begin to doubt whether you can hold this much longer. You tell yourself that if you just let your arms drop then you could come right back into the pose without struggle. It is at this moment that you need to relax your shoulders and allow your strength to rise within you. Feel the calm determination as it sweeps over and throughout the entire body, encouraging you to stay one second longer.
Despite your perspective and the motives for your yoga practice, the results can become the same. And, whether you realize it, you are working towards a similar goal: To obtain and channel power within the body, mind, heart, and soul. The way power is used once it is acquired is up to the individual. You can focus your energy physically or emotionally. However, no matter what you choose to do with your newfound power, the point or the idea is to appreciate that it is yours and yours alone.
If you have an injury or have not been practicing for too long you can take a break, relax your arms for a moment, and then resume. Yoga is called a practice because it is very much a constant practice. Through repetition, concentration, and the desire to grow (not only in strength, but in mental capacity) you may find yourself holding a pose a little longer than before, wanting to advance beyond the basic, or even starting to tell yourself, “just take one more breath, then release.” It is important to remember that each moment and each day is different. One moment you may be in the process of mastering Crow/Crane (Bakasana) pose and the
When you step on your mat to practice, take a moment to tell yourself how strong you are, not how strong you’re going to be; physically or emotionally. Remind yourself how important it is to breathe and stay present while you are practicing. No matter how fast or how slow you may be moving, be mindful of your movements. Remember that each practice may not always be the life-defining moment you are looking for, but you can make each experience unique and specialized. Take time to step out of your everyday life to practice gaining strength, fluid movement, quieting the mind, and cultivating power. Alexzandra Carlson-Tooker discovered yoga eight years ago. She’s a certified Vinyasa Yoga instructor and finds a passion not only in the practice itself, but in sharing her knowledge with her students. It is her desire to continue to grow and learn more about various yoga practices, movements of the physical body, and philosophies. She teaches classes and is currently the supervisor of the Yoga and Pilates department at the Raintree Athletic Club. She also held a Beach Yoga class this summer up at Horsetooth Reservoir.
⎻㕿 Shen Dao ~ “The Way of Spirit”
TRADITIONAL CHINESE MEDICAL CLINIC, INC. Olivario Pijoan
Michael Johnston
Licensed Acupuncturist (CO, NM) Doctor of Oriental Medicine (NM)
Licensed Acupuncturist (CO, CA, NY)
700 West Mountain Avenue, Fort Collins, Colorado (N.W. Corner of Mountain & Loomis)
(970) 416-0444 • www.tcmclinic.org Hours: Mon, Tues, Fri & Sat
8:00 am ~5:00 pm
Acupuncture • Chinese Herbology NCCAOM Certified ISSUE # 8
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Bring B g Re Relief e to Your ou Wrists W sts by Jill Ufer, RYT
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ince we use our hands and wrists on a daily basis, we would expect them to work for us without strain or discomfort. Anytime we bend a finger, pick something up, type, or place our wrists on a yoga mat, the muscles in our wrists and forearms work as a single unit to give us the flexion, extension, and grip we need to reach our goal. Many of us use computers and frequently text on our cell phones in a motion so repetitive that we may not even realize the damage we may be causing to our wrists. Over time, we might develop carpal tunnel or tendinitis, or repetitive strain injury (RSI), which leads to pain, swelling, and tightness. Think about this…when you warm up for yoga class do you take the time to stretch your wrists and forearms? Usually during a warm up, we work on our shoulders and neck, moving down the spine, and opening up through our sides. We may then stretch our legs and lengthen our muscles from head to toe. Most likely, however, we skipped right over our wrists. Yet, we expect them to hold us in plank and multiple repetitions of Chaturanga, down dog, or maybe even an arm balance!
To counter this position, we will turn the hands over so the palms face up. This moves the stretch from the inside to the outside of the forearm. Continue to stay light and breathe. Shifting from the shoulders, move forward to decrease and back to increase the level of intensity.
The way to help relieve RSI or other tightness in your forearms or wrists is to not only warm up your wrists, but also to engage your chest and shoulders more. Engaging and lifting the chest toward the spine and activating the abs to protect the lower back gives you support through your midline and helps to take some pressure off the wrists. Here are some stretches that prepare our wrists and forearms before class. These stretches will allow you to gently stretch to your comfort level.
To increase the intensity even more you can try to make fists. This will draw the stretch up the outside of your forearm into the wrist extensors. Chances are you didn’t even know you had tightness there. To counter and prepare for table top, place your wrists palms down under your shoulders with fingers forward. Ease into this so that your extensor muscles can settle into your stretching before you begin class.
It is important to practice weight bearing asanas on a firm surface to avoid over extension. This also helps you distribute your weight evenly so you don’t collapse onto your wrists. Starting out in table top position, line up your wrists under your shoulders. Lift your ribcage to engage your chest, gently applying the pressure you desire to your wrists.
Another option to relieve the wrists is to purchase yoga wedges or use an extra mat, rolled up, for the heels of your hands to rest on. This will decrease extension and pressure on the wrist joint. Don’t forget that there is always the option to come to your forearms.
Turn your palms down with the heels of your hands facing forward and fingers towards your knees. To decrease the stretch, shift your shoulders forward. To increase the stretch, move your shoulders back. You will feel this on the insides of your forearms. Do not push your wrists down hard, try to stay light and lifted through your chest, and keep the abs active. Don’t forget to breathe.
Once you learn to integrate your shoulders, arms, and wrists correctly into your practice, you will be better protected from wrist injury and pain. This will give you a low impact way to strengthen and lengthen the forearms and wrists. Through proper warm up and alignments, you will get the relief you need from sore wrists and forearms, so that you may practice with pure joy and comfort.
Jill Ufer RYT has been teaching for three years. She has a 200 hr Level 1 and 60 hr Level 3 for the shoulders. She loves to guide people into a better place. Her style is slow and asanas are held for a few breaths to give the student time to really feel their alignment and choose to go deeper. She loves to grow with her students and guide them with compassion and kindness. She also loves to garden, write, practice other forms of exercise, cook, and try to be mindful of her footprint on the world. She is also a mother of two and part owner of Buford’s Handyman Service LLC which she shares with her awesome husband. THE YOGA CONNECTION MAGAZINE
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Shoulder Pain and Down Dog g by Christi Sullivan
Many yoga practices use physical postures that help promote strength, alignment, flexibility, and conditioning. However, each of us is unique in our bodies and it is important that we be aware of our physical conditions. Many of us migrate towards our strengths, whether it is right or not, and yoga is no different. As I observe the postures of my clients, I can understand why they might have difficulty with certain asanas (postures). Many have rounded backs, shoulders, and/or forward head posture. Unfortunately, I’ve also noticed that when my clients get into downward facing dog (Adho Mukha Svanasana), they move to their strength right away - their rounded back, rounded shoulders, or forward head posture, placing a majority of their body weight into their shoulders. In addition to placing undue burden on their shoulders during downward facing dog, improper posture can also lead to other problems such as headaches, neck and shoulder pain, loss of lung capacity, and even gastrointestinal agitation. Another challenge for many is tight hamstrings which tend to pull the pelvis into a posterior pelvic tilt, further rounding the lower back.
of the humerus sits in the glenoid (shoulder) and as the arms move up, the scapulae need to rotate up 60°. This brings the convex aspect of the joint to sit directly below the humeral head. Now the compressive loading of our body weight in down dog can be directly passed through the scapulae becoming a very stable position for the structures to be loaded. If it doesn’t rotate up to the 60°, the scapulae will not be lined up directly under the humeral head causing a shearing down and trauma of the passive structures. Even with good thoracic extension and 60° upward scapular rotation, you may still have issues with moving completely into downward dog. If you do, a good alternate position would be table top which is a more stable position for the shoulders at this point. Here are just a few cues I give clients to help them work on realigning their down dog to prevent shoulder injuries. First, I ask them to bend their knees. This helps them find length in the spine, helps stretch the upper hamstring attachment, and helps to alleviate roundedness in the shoulders. Finding length in the spine means to lift the rib cage off of the diaphragm. The bending of the knees also helps to shift more body weight to the legs. I then ask them to slide their shoulders down and away from their ears. This action helps engage the upper back muscles and creates integrity in the shoulder girdle. I then have them begin to pull their ears back over their shoulders, just like we would do in Tadasana. This encourages the long cervical extensors of the neck to start to work to pull the head back into an optimal posture position thereby stabilizing the neck. Otherwise, just letting the head hang off of a passive structure (i.e. the neck) continues to encourage postural problems.
INCORRECT VERSION OF DOWNWARD FACING DOG As a teacher, it is difficult to determine if someone is having shoulder issues outside of the classroom. When observed during asana such as down dog, however, these issues become apparent. Many of my clients come to class hoping to correct this postural dysfunction or at least to relieve the pain that has been created by long hours of sitting in front of their computer, etc. But instead of relieving pain it only creates more pain throughout the body. So let’s take a look at what is happening physiologically in this posture.
As our physical conditions may change from day to day, it is important that we adapt our practice in order to work on specific problems as they arise. So today’s downward dog may look and feel very different from tomorrow’s downward dog and table top will just have to do!
If you think of down dog as an overhead press, you become aware of the weight we bring to our shoulders. With proper alignment, the weight will be distributed over the entire body. When we bring our arms overhead there must be an upward rotation of the scapulae coupled with movement at the glen humeral joint (shoulder). When the arms are overhead the inferior angle of the scapulae should lie at the mid-point of the shoulder. If it does not, then there wasn’t enough upward scapular rotation and loading the shoulder has become compromised. Here’s why---the head ISSUE # 8
Christi Sullivan has an A.A. in Physical Education and a Bachelor of Science in Exercise Physiology. She is the founder of Loveland Yoga and Core Fitness in Loveland, Colorado. Christi has worked with professional athletes, weekend warriors and stay at home moms to help all live healthier and more functional lives.
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Your Posture Meets Your Practice by Adriane Ehmann
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ttention to our posture is as important as our attention to our clients. After all, if we are uncomfortable in our bodies and the way we stand, then how can we be attentive to what is happening to our client on the table. The strength of our cores, the grounding of our legs, the position of our shoulders and so much more, are what make us successful practitioners. It all starts with the feet and works its way up the body. The final outcome of the body is hips over the heels, shoulders over the hips, and finally ears over the shoulders. The feet should be firmly planted on the earth with the weight distributed towards the back side of the body. To accomplish this weight distribution, I suggest standing with your toes lifted off the ground which enables the body to rest on the ball and heel of the foot. It takes a lot of practice to get used to the feeling. Keeping your toes up as often as possible will eventually lead to a more natural feeling and allow you to leave your toes down with the weight out of them. The muscles of your feet, ankles, and legs will all begin to strengthen. Next are the knees. For proper support, we want the knees to have a slight micro-bend in them. They should be soft, as if you are about THE YOGA CONNECTION MAGAZINE
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The final steps are easy. As we rest in the grounding of our feet, we draw our shoulders and our lower ribs towards the back body so that the shoulders are over the hips. This keeps us from puffing up our chest and interfering with our heart. As we complete our posture by pulling our ears slightly back over our shoulders we give the energetic effect of staying present rather than rushing forward.
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to jump high or have just landed from a jump. When we lock our knees we are energetically saying that there is an underlying discomfort in standing our own ground. We begin to rely on the dynamic of the bones to support us rather than the strength of our own muscles. As we soften our knees, the muscles of our legs will kick into action and it will suddenly become easier to lift our toes and properly rest our body on our feet. Micro-bending the knees automatically releases the pelvis so that the low back can lengthen and enabling the hips to align over the heels. This will also gently engage the deeper muscles of the core so that the belly button can pull towards the spine, helping to stabilize the core.
Deep Relaxation Pain Relief Hot Stone Massage Hot Stone Reexology Ah-Shiatsu Massage Tibetan Bowl Therapy Aromatherapy Massage Raindrop Therapy Mary Axelrod, NCMT, RMT, CR 970-204-1794 mary@callmary.net
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Having a stable body, together with a basic understanding of how our body is aligned, helps to keep us open to the mis-alignments that energetically happen when we are physically out of whack. I highly suggest incorporating yoga poses into your stances; using lunges and wide legged stances as a grounding base so that the core stays strong and the shoulders stay relaxed. These types of stances will also keep you attentive to facing the client, not crossing arms, and being aware of their movements. When you are able to trust your stance and use less physical energy in trying to stay comfortable, you will be more present and open to other sources of energy. I encourage practitioners and students alike to practice these stances in their daily life whether at a table or doing dishes. Stand strong in your feet, keep the knees soft so that the hips can relax, draw the torso back over the hips, and relax the shoulders. All of these have amazing energetic effects and you will soon notice a shift in your sessions!
Adriane Ehmann is a local Fort Collins Yoga Instructor who has been practicing for over 8 years. She is passionate about helping students and people alike, to find their own personal best life practice! She believes in the deeper healing of yoga and offers her students a safe and reflective practice in which they can learn to explore their practice in a loving and compassionate way.
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Go Ahead. Become Nothing. How to shed unnecessary attachments and find true bliss through self-inquiry and meditation
by Sarada Erickson
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t may only be a twinkling of time perhaps in Savasana or a moment during yoga or meditation. The ticking clock pauses. The mind becomes perfectly still. And there is a moment of complete and deeply satisfying peace. We recognize the truth, beauty, and happiness that lie within each of us. We are no thing. We are every thing.
Connect and let go. Self-inquiry is a wonderful way to connect more fully with yourself while, simultaneously, opening more to yoga and the possibilities within. Your initial questions might seem superficial: What is my deepest desire? Or, Why am I here? But, if you keep asking with greater depth each time, eventually you’ll transcend the surface and arrive at the heart of the matter. Traditionally the purpose of yoga is to unite the small self with the Higher Self. Yoga practices (asana, meditation, mantra, kirtan, pranayama, sacred ritual) are all designed to lift the veil on the notion that we are separate from Universal Consciousness. In the beginning, this idea may seem very far away, impossible to experience. However, with a little effort, sincerity, and regular practice, you can experience oneness. In time, with relaxed persistence, you can enjoy these incredible moments more often, and they last a little longer. THE YOGA CONNECTION MAGAZINE
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Emotions, Occupations, Appearances, oh my. Typically, we identify with our emotions, occupations, appearances, and mental activity. But oneness begins once we discover what we are not. We are not the thinking mind that worries, fixates, compares, analyzes. We are not our fluctuating emotions. We are not the body that ages day by day until one day it begins to decay. We are not the professions we identify with. Our worth is not determined by our possessions or personal connections. We have inherent value as beings on this Earth. We are intrinsically connected to everything around us. Like Crosby, Stills and Nash sing in Woodstock, “We are star dust, we are golden….”
Surrender frees us. It releases us from worry, doubt, fear, and anxiety. It allows us to experience deep trust, inner peace and happiness. In the context of meditation, surrender is the ability to let go of identifications with the limited self in order to fully be with the Higher Self. This involves letting go of thoughts, reactions, desires and aversions. But, you can only truly surrender if you really want to. Getting to the place of really wanting to let go can be a process in itself. But once we are there, surrender comes effortlessly:
Think about the trees as talismans for understanding your own natural state. As autumn approaches, leaves began their beautiful transformation of color. With a brilliant, vibrant display, trees celebrate the change of season. As they shed their leaves, their core — their branches, trunk and roots - remain intact. Trees do not say, “But I really love that brilliant red leaf I am going to keep it. I need it, even though its purpose is complete.“ A tree simply stands as it is in that moment. Until it falls. And even then, the tree simply is.
“Just as a drop of water merges with the ocean, just as a drop of milk merges with milk, just as the space inside a broken pot merges with the space outside, so too, the individual soul becomes one with Brahman (another name for Highest Self). Thus the Individual soul merges with the Supreme Soul. The wise person day and night delights in union with the Self.” – The Guru Gita
Most meditation techniques require surrender, though that may not be identified or focused on in the meditation. The following is a meditation technique I learned in the Shambhava School of Yoga. Note: Ham Sah translates to “I am That.” It suggests, I am the Inner Self. I am pure consciousness, truth and bliss. I am unending. I am complete and whole. The small self dissolves into the Highest Self and we experience the state of yoga, the state of union. In becoming nothing, we become everything.
Meditation Sit comfortably with an upright spine. Relax your hips, shoulders, face and any other area of holding. Feel your natural breath flow. Notice the quality of your breath with no judgment or comparison. Follow your inhalation into your Inner Self. Keep an inner focus as you feel your exhale release. Listen inwardly. Allow the sound of Ham (pronounced Hahm) to arise with your inhalation. Allow the sound of Sah to arise with your exhalation. Feel the vibration of Ham Sah coming from deep within.
In a similar way, we can shed the identifications, beliefs, and habits that no longer serve us well. We can be in the natural state that exists within us. We can achieve this natural state of bliss. And to do so, we must learn to surrender.
Surrender isn’t giving up. The word surrender can provoke a negative reaction. It can be associated with giving up on something we want or giving in to something we do not want. Despite these connotations, though, surrender is an invaluable process to practice. With practice, surrender becomes quite desirable. How many times have you heard yourself or others advise you, “You’d would feel so much better if you could just let it go.”
Connect with the state of being that Ham Sah brings you to. This is the natural state of being.
Sarada Erickson ERYT-500 CMT co-founder Om Ananda Yoga, began practicing yoga in 1997 and was certified for yoga instruction through the Shambhava School of Yoga in March 2001. Her yoga training took place in an ashram where chanting, meditation, and yogic philosophy are intertwined with daily life. Sarada has assisted many yoga teacher trainings in the Shambhava School and began leading trainings in Ft. Collins in Spring 2007. She leads 200 hour trainings, upper level, prenatal yoga and meditation. Sarada is an Acharya in the Shambhava School of yoga. This recognition is given to a householder who has dedicated themselves to the spiritual path and helping others along the way. She graduated from CSU with a MS in nutrition in the Summer of 09’. ISSUE # 8
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The Kleshas of Raga and Dvesa by Kim Schwartz
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n yoga, there is a word called ananda. This is a state of spiritual bliss. What is probably more accessible is a sense of joy. This is a state like Ananda, but bridges over from the spirit into the mind. Even more easily available to us is a state we call happiness. Let us say that happiness is like joy, but mostly of the mind and some of the body. A little less esoteric is the sense of pleasure. Pleasure is mostly of the body and less of the mind. It is defined more as a sensory experience than the other states. It is possibly the most available of these states to experience, but also the most transient.
Raga Raga is often defined as an attraction to pleasure. Attraction to pleasure can be a strong motivating force in our lives. The seeds of raga are sown from infancy when we have a new body with which we may experience this new world. All of this new sensory information is alluring and is essential to our development as participatory humans. So, there is obviously nothing inappropriate about experiencing the pleasures of the world. However, in the Yoga Sutras, raga is referenced as a klesha (obstacles/ inhibitions). This implies that attraction to pleasure can be a distraction or an obstacle to our sadhana (spiritual disciplines and practices). Though this may be true in the long run, like avidya and asmita, raga is part of the human experience and may be embraced as such. As discernment develops, we will be more able to experience raga along with the other kleshas for what they offer as part of the human experience. We spoke briefly about where pleasure sits in a progression of possible experiences and states. If we can accept it for what it is and not expect it to be more than that, it can be a pleasant part of the human experience. The Sanskrit word for detachment is vairagya. As you can see, it has its roots in raga. This implies that pleasure is the primary thing to which it is helpful to detach. Not that there is anything wrong with pleasure, only that when pleasure is taken to excess, it will lead to pain. In a healthy mind body complex, it is usually easier to feel detached from pain than pleasure. Pleasure is the other side of pain. Happiness is the other side of sadness. Depending on how you define joy, it may or may not have another side, though the other side may be grief. Ananda is bliss beyond any such duality.
Dvesa Dvesa is defined as aversion to duhkha. Duhkha is defined as the feeling of pain, suffering, and unsatisfactoriness. This aversion to duhkha has a great influence on our behavioral choices. The aversion to duhkha is part of our survival instinct and as such, serves a valuable purpose in protecting us
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from injury. So, though dvesa is categorized as a klesha, it is a helpful, if not necessary, part of our lives. We may experience dvesa in a calm rational way or as fear. Either can be helpful if it assists in preventing injuries. However, in experiencing dvesa as fear, if the level of fear exceeds our ability to remain focused, it may be an inhibiting or disruptive force. If the threat is actual and immediate, deciding on an appropriate response is relatively direct and almost a mathematical decision. If, however, the perceived threat is a projection from the subconscious, things can get more complicated. Because, as there is nothing tangible to react to, the imagination comes into play. The greater this reaction becomes, the narrower we may make the parameters of our lives in order to avoid even the imagined possibility of duhkha. And, in so doing, diminishing the possibilities of life experiences. Fear can also be seen simply as an energy source. This energy may be experienced as an inhibition or motivation. That is to say that the energy given by fear may motivate us to retreat or to perform in ways far beyond our usual understanding of what we think our capabilities are. Each time we use fear in this way, we increase our capacity to do it in the future. This is because each time we harness our fear, we acquire a stronger sense of self and need to rely less on our external environment for support. In time, even the inevitable end of this incarnation will not be intimidating. So, in one sense, dvesa is a valuable survival tool. In another, it can be an inhibiting and disruptive element in our lives. Even if duhkha occurs, the experience still has value if we can learn from it. Every experience in life offers an opportunity to increase self-awareness. Life becomes guru when we can accept all life experiences as an opportunity for acquiring self-knowledge and growth. Kim Schwartz has studied and taught Hatha Yoga for over 35 years. His passion for mystical truth led him to become ordained as a swami of the Temple of Kriya in Chicago. He is senior instructor and director of High Desert Yoga’s Teacher Training Program in Albuquerque, NM. Kim is recognized as a “master of his art” in personal practice and as a true “teacher’s teacher”. His deep knowledge of yoga asana and philosophy combined with a playful sense of humor create an atmosphere for exploration. Kim guides his students to new levels of practice and awareness of their bodies and their minds. Kim has presented numerous yoga workshops in Fort Collins as a guest instructor and returns annually.
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At Home Practice by Henrietta b H i tt Bauer-Gately B G t l
~ Viniyoga ~ Honoring Purpose
Viniyoga has its foundations in the teachings of Professor T. Krishnamacharya, who revived many ancient yogic texts and reestablished their relevance in the modern era. From his extraordinary lifetime of study, T. Krishnamacharya developed this unique approach and passed it on to his son and long-standing student T.V.K. Desikachar. Through their combined wisdom, a more refined, individualized method arose that is Viniyoga. In Sanskrit, Viniyoga means “proper adaptation.” Therefore, Viniyoga is not actually a “style” of yoga, but rather an approach that strives to adapt to meet the needs, interests, and abilities of each practitioner. Yoga Sutra 3.6 – Based on the level of the student, yoga must be applied. Sri T.V.K. Desikachar says: “The spirit of Viniyoga is starting from where one finds oneself. As everybody is different and changes from time to time, there can be no common starting point, and ready-made answers are ineffective. The present situation must be examined and the habitually established status must be re-examined.” Therefore Viniyoga adapts a practice using the tools of yoga such as posture, breath, chanting, meditation, ritual, and prayer, to meet the specific needs and intentions of the practitioner or group. Teachers are called to use a varied and often layered approach to support healing and growth as a means for self-actualization, while honoring the purpose and context of each practice. From the standpoint of asana, the founder of the American Viniyoga Institute, Gary Kraftsow, lists four basic elements that distinguish Viniyoga from other methods: 1.
Repetition and Stay - moving in and out of postures before holding as a means of preparation in order to minimize risk and increase benefits.
2.
Function Over Form - adapting postures to honor purpose over appearance.
3.
Breath as Center of Practice - consciously controlling and varying breath techniques to create and deepen specific effects.
4.
Sequencing - ordering, adapting, and combining postures for a mindful, customized effect.
Because Viniyoga is multi-faceted, it often uses what appear to be more simple poses, allowing room for the complexity of repetition, controlled breath, and adaption of function. Externally, a practice may look quite simple, yet practitioners are often surprised by the depth of complexity within. In time, through the integration of these layers, practice deepens and one’s inner world opens to a greater sense of connection and purpose. THE YOGA CONNECTION MAGAZINE
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A Viniyoga Practice for Calming The following practice utilizes forward bends and twists with an emphasis on exhalation and hold after exhalation to support the process of calming, relaxation, and purification, making it especially suited for late afternoon or evening.
1. Start: comfortably seated and shift awareness to inner stillness as breath deepens. Inhale: allow expansion of chest, ribs, and belly in this order. Exhale: gently tighten abdomen from pubic bone to navel then navel to solar plexus, keeping spine long. Experience breath as a wave that lengthens and expands from top down each inhale, and contracts from lower-belly moving up on exhale. Maintain this throughout practice, initiating and performing all movement within the margins of the breath.
2
Vajrasana/Bhujangasana Start: on knees with legs hip-width and arms at sides. Inhale: raise arms overhead. Exhale: bend forward, bringing palms to floor. Inhale: lengthen body forward and lift chest, hands at sides. Exhale: return to previous position. Inhale: return to start. Repeat: 4 times, increasing inhale 2 counts every two times, then stay 4 breaths, long inhale and 2-count hold after inhale. Details: in Bhujangasana (cobra), pull back with hands and push chest forward, using muscles of back to stay in position.
INHALE
EXHALE
INHALE 29
3
Ardha Parsvottanasana Start: with left foot forward, right foot turned slightly outward, right arm overhead and left arm folded behind back. Exhale: bend forward, flex left knee and bring chest toward left thigh and right hand toward left foot. Inhale: lift chest and arm until torso is parallel to floor. Exhale: return to forward bend position. Inhale: return to start. Repeat: 4 times as one continuous movement, then stay in half-lift 4 breaths (arms can be supported on front leg if needed), then 4 breaths in forward bend, bringing oor. Repeat ing g both bot oth hands oth han ha nds to nd o flo orr.. R Rep ep pea eatt on other side. Details: keep head aligned with spine in in half-lift, hal alff--lliift ft, torso torso to rrsso long lo ong ng and an shoulders level. evvel el.
EXHALE
INHALE
4
INHALE
Parivritti Trikonasana (Twisting Triangle Posture) Start: stand with feet spread slightly wider than shoulders and arms at shoulder-height. Exhale: bend forward and twist, bring left hand to floor, right arm overhead, twisting torso upward with gaze down. Inhale: return to start. Repeat: 6 times, alternating sides, lengthening exhale 2 counts every 2 repetitions, then stay 4 b breaths per Details: if necessary, rre eat ath hss p err side, siid de, e, pausing pa au usi sing ng after ng aft fter er exhale exxh ha alle for ffo or 2 counts. cco ou y, bend knee toward which you y are twisting. On exhale, deepening hal ale, e,, tighten e ttig ightten ig n belly bel ellyy and an a nd bend nd ben end d forward forw forw fo war ard fifirs rst, rst, rs t, tthen hen tw hen he ttwist, w ep pe en niin ng g twist tw wiist st in in hold ho h old d after aft fter err exhale. e e exh xh xhal hal ale. e.
EXHALE
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5
Cakravakasana (Goose Posture) Start: on hands and knees, hips over knees and hands under shoulders. Inhale: lift chest up and away from belly. Exhale: gently contract belly, round lower-back and bring chest toward thighs. Repeat: 6 times. Details: lead with chest, keeping chin slightly down. On exhale, tuck chin slightly, bend elbows early, and bring chest toward thighs then hips to heels. Try to avoid excessive arching or rounding of spine.
EXHALE
INHALE
6
Jathara Parivritti (Abdominal Twist) Start: on back, arms slightly below shoulder-height and left knee lifted towards chest. Exhale: twist, contracting lower belly, bringing left knee toward floor on right side while turning head left. Inhale: return to start. Repeat: 4 times on one side, lengthening exhale 2 counts every 2 repetitions, then stay in twist 6 breaths, maintaining long exhale with 2-count pause after exhale. Repeat on other side. Details: On inhale, allow slight unwinding of spine, on exhale tighten belly to deepen twist.
EXHALE
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7
Ardha Matsyendrasana (Seated Twist) Start: with left leg bent, foot by right hip, right leg bent with knee pointing up, right foot on outside of left knee, right arm behind back with palm on floor by sacrum, left arm outside right thigh with elbow on knee and hand on hip. Inhale: extend spine. Exhale: twist torso and look over right shoulder. Stay: 8 breaths, maintaining lengthened exhale and 2-count pause after each exhale. Repeat on other side.
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Paschimottanasana (Stretch to the West Posture) Start: sit with legs extended, spine long and arms raised. Exhale: bending knees slightly, bend forward, bring chest towards thighs and hands toward feet. Inhale: lift arms and chest, flattening upper-back as you come up. Repeat: 4 times, then stay in forward bend 6 breaths, spine relaxed and exhale long.
EXHALE
INHALE 32
9
Pranayama using Ujjayi Sit with spine erect. Breathe through nose using partial glottal constriction known as Ujjayi, producing a slight aspirant sound. Use the chart as guide and modify as needed. Stay relaxed and avoid forcing or straining the breath.
Inhale
Retention/Hold
Exhale
Suspension/Hold
Repetitions etititition ns
4
0
4
0
4
4
0
6
0
4
6
0
8
2
6
6
0
8
4
10
6
0
8
0
4
4
0
6
0
4
Breathe naturally and freely for a few rounds.
10 Savasana (Corpse Posture) Start: lie on back, arms to sides, palms up and eyes closed. Relax body fully, keeping mind relaxed and aware, observing any sensations occurring as a result of practice. Stay: 5 - 10 minutes.
Henrietta came to yoga through a back injury in 1994. In her own healing, she connected with the physical, emotional, and spiritual benefits of yoga which she strives to make a central part of her offerings to her students. She holds a RYT500 certification in Viniyoga. Specializing in therapeutic offerings, she teaches classes & private sessions in the Fort Collins & Berthoud areas and is a teaching-assistant for the Viniyoga Teacher Training program at Old Town Yoga. She supports students in working to connect with the inner power of practice, evoking deeper more integrated growth, healing, & understanding. Visit her website at www.prasadyoga.bravehost.com
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Giving Birth with Yoga Simple Yoga Poses to Help Prepare You for Natural Childbirth by Amanda DeAngelis You can’t help but touch your belly. Neither can your partner or your eighty-four year old Great Uncle Herman. Even strangers can’t resist the overwhelming desire to touch a growing human life. This is a time of pure potentiality. It’s an opportunity to surrender to uncertainty while simultaneously basking in the feelings of empowerment. As a woman, creating another life is a chance to improve your nutrition, get physically strong, make healthy choices, tune into yourself, deepen trust in yourself, appreciate your body, believe in your natural abilities, and deepen your connection with your partner, family and the world around you. And going through labor is a peak life experience that draws on all of your physical, mental, emotional, and spiritual strength. Natural childbirth can be the catalyst for letting go of past beliefs and destructive patterns because, during natural childbirth, a woman comes to see the incredible power she truly possesses. The intrinsic power and natural capabilities of the female body, plus the incredible experience of childbirth, are increasingly being downplayed and overlooked by our technologically reliant society. But the privilege of giving birth is not one that needs to be dulled or sedated. As Ina May Gaskin, author of Spiritual Midwifery, reminds us, “Your body is not a lemon. You are not a machine. The Creator is not a careless mechanic.”
Four Poses to Get You Started The Squat Pose, which is routinely practiced during prenatal classes, helps a mom gain confidence in one of the most widely chosen birthing postures in the world. Squat Pose helps moms strengthen thighs and open the hips. In Squat Pose, your pelvic outlet widens by 20-30%. Also, the pose helps relax your perineal muscles, which makes tearing at the perineum less likely.
Why Yoga?
Another great hip opener is Pigeon Pose, which can also help to alleviate sciatica pain and any stress, fear, tension or anxiety you’re holding in the hips. Learning to open and relax into the hips will help your labor process immensely.
Preparation and learning to surrender to things as they are can help you and your family achieve a peaceful and satisfying birth. One of the best ways to prepare for birth is to be receptive to and believe that mind and body are connected. Yoga embodies the true essence of the mind-body connection.
Cat and Cow Pose is another pose that can help a mother increase her spinal flexibility and ease any discomfort in the lower back. When a mother gets down on all fours, she can also help move her baby into a more favorable position while making the “leap” around the tailbone and moving farther along the birth canal. Along with Squat Pose, being on your hands and knees is the other birthing posture chosen most often by women around the world.
Physically, yoga can help an expectant mother by increasing her flexibility and her strength. As mom becomes more limber and gains more strength, she will be more adaptable during labor. Freedom of movement can help manage pain and help contractions do their work more efficiently. Strength and flexibility open up the most favorable positions for the pelvis, opening it wider and encouraging baby’s descent through the birth canal. THE YOGA CONNECTION MAGAZINE
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Standing poses such as Tree Pose can help a mother find her center and balance in a body that is constantly changing. Not only are standing poses great for improving posture, circulation and stamina, they also strengthen your core and the lower limbs of the body. These poses are a great starting point no matter what stage of your pregnancy, and they can be modified based on your individual needs.
stories with other moms. In a classroom setting, you allow yourself to be free from distractions, so you may become more aware of both your fears (either about yourself, your baby or your ability to give birth) and your strengths. “Although it may seem as though voicing your fears will give them strength, it’s holding fear in that gives it such tremendous power,” says Peggy O’Mara, editor and publisher of Mothering Magazine.
Breathe — But Maybe Not Like You Think
Prenatal yoga teaches a mother to invite all of her thoughts and feelings to flow freely, without judgment. By being aware of your thoughts and feelings throughout your physical yoga practice, you’ll learn to identify the thoughts and feelings that do not serve you. Meanwhile, you’ll also learn to recognize and give voice to those thoughts and feelings that help keep the body and the breath moving fluidly. It is here, in yoga practice, that birth truly begins.
One of the most beneficial physical tools you can acquire is learning how to breathe rhythmically, at your own pace. As you learn how to breathe efficiently and calmly, you give your baby and your body oxygen while you release the tension both you and baby experience during childbirth. As a mother, your breath can be your greatest ally during labor by keeping you calm and focused. As you become more aware of your breath, your focus turns more and more inward — silencing your doubt, calming any fear you may be experiencing and empowering you to continue down this incredible path of natural childbirth.
How Yoga Helped During Childbirth
My son is now three years old, and I can remember his entrance into this world like it was yesterday. I spent sixteen hours of my day laboring about my home, and nearly eight of those were spent in Cat-Cow Pose. I settled into the poses very naturally. They did not feel contrived or forced, but rather, very authentic. My breathing patterns became an extension of those patterns I practiced, hour after hour, in the yoga studio. I was able to melt into my experience, taking one contraction at a time, one breath at a time, exactly like I had learned from my prenatal yoga classes.
Practice Makes…Prepared Commitment to a prenatal yoga series is a commitment to your overall well-being. Even if it is just once a week, for an hour, as a mother, you’ll connect with your body, your mind and your baby in unexpected, powerful ways. Your yoga practice can, ultimately, change the course of your pregnancy and childbirth experience. The true tenets of a yoga practice include working at your own pace and within your own limitations. If you have been previously intimidated by the practice of yoga, I invite you to revisit that fear and make peace with it.
From 5:48pm that evening until now, my life has changed. It is as though a completely new world has blossomed before me, and there isn’t a challenge that I had struggled with before or one that I run into now, that I am frightened by. The birth of my son has deepened the connection I have with my partner, my entire family and myself, and while I would like to say that I gave birth to him, I feel as though we gave birth to each other.
A gentle hatha or a specific prenatal yoga series can help you make this connection a reality. While there are many great prenatal DVD’s available, I avidly suggest using them as a last resort. There is something invaluable about the physical energy espoused in a room of women growing babies. (It is also extremely helpful to start growing a support group as it truly does take a village to raise a healthy child, support a healthy mom and family unit!) The Class Act
Amanda DeAngelis is a doula and childbirth educator of Nine Births Childbirth Services. She loves the adventure that pregnancy and childbirth have to offer a woman. She is also madly in love with her wonderful husband and amazing son.
A prenatal yoga class creates a physical space where mom can come, sit quietly, and tune into the needs of her body and baby. Breathing, stretching, and chanting amongst other stewards of new life can help you ease any worries, laugh a little and share ISSUE # 8
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SATTVA MA by Ena Burrud I
n every tradition and religion, iconography is meant to evoke reverence and inspiration. Statuary, frescoes, jewelry, paintings, and architecture are displays of devotion, as well as wealth and power. In Tibetan Buddhism, thankas are a traditional form of art painted on silk, rolled up, and carried on nomadic travels. Monastics of the highest skill spend painstaking time and concentration creating these religious pieces for study and ritual. Each depicted god, goddess, or Buddha is surrounded by symbolic objects and mudras rendered in vibrant colors and stylized design.
To the east hangs lightly in the air the star that always topped our Christmas tree, but that year, we didn’t have a tree. We knew we would be moving the day after Christmas so it seemed prudent to go without. Stars help us navigate this planet; the star of Bethlehem pointed to Mary, another maternal figure and the birth of her divine child. Moving south in the thanka, we pass over the plains again through a single cloud, a moment of doubt. Below that lay our old dog Webster, asleep in front of the fireplace. It made me think, “let sleeping dogs lie.” Things are as they should be.
My family moved to Colorado from California in December 2005. Enrolled in the Yoga Studies Program at UC Irvine, I was finishing my last class in Tibetan Buddhism. The history and practices we learned were fascinating, but studying the thankas stirred my painter’s heart and bible belt upbringing. Our final assignments were to produce a written paper on a god or goddess; I painted a thanka.
Beneath the entrance, the eyes in the sky seen in so much Buddhist art watch over the threshold as well as the earth. The wooden beam that the entrance is built into is the bottom of the cross in Christianity. Its horizontal beam runs behind Sattva Ma’s eyes. The top of the cross holds the roots of the Tree of Life. Nails are in the cross. One holds the arrow. Sattva Ma herself floats rather than sitting on the usual lotus throne. She is in transition herself in every way. She holds time (kala) depicted by her setting against a full moon when the landscape outside her bubble is daylight. The full moon is the sacred feminine, self-reflective, light in the darkness, evoking the pagan. Sattva Ma has wings of an angel and traditional coral and turquoise jewelry of Tibet, as well as brightly colored fabrics. Her scarf (kata) is flesh toned, not white and etheric. She holds in her outstretched hands a puff of smoke from the fear she has just transmuted. Her hair blows in one direction, her face in another and her belly, breasts, and legs turn another. She belongs to all paths, all who call on her. She is the mother of us all, the goddess of transition, the ripening of courage and decision. Sattva Ma reigns when we feel her, as thankas, archetypes, and icons are meant to elicit. She is within each of us already, waiting to be called. My family packed up and drove for three days to our new home in the foothills. I felt the wind in her hair and I let it blow where it may.
Sattva Ma is not a goddess in history. I called on her to help me with my transition and she came nameless, pregnant. She represents potential, pause, and balance. The geometric yantra surrounding her is a two dimensional representation of the temple of life in which she lives. Her mandala encircles and centers her within those temple walls. To enter the temple, follow the arrow to the door right below her. That arrow had been a consistent symbol in my dreams. The entrance is flanked with two fish whose Chinese symbolism is good luck. My son had gold fish we could not take with us. To the west of the image is Taoism’s Yin and Yang surrounded by the energy of the sun. Taoism is a path of contentment and acceptance. Surrounding the sun are utpala blooms, half-opened lotus flowers signifying the journey towards awakening. North of the Taoist symbol lies irrigated fields which stretch clear across the painting. A stupa, a traditional Buddhist temple, sits in blessed quiet against the backdrop of mountains representing the Himalayas and the Rockies. In the background, a bridge follows the topography of the landscape, flowing with the curve and rock of the earth.
Sattva Ma, by Ena Burrud, watercolor, 12x16, 2005 Ena is a certified yoga therapist through the Rocky Mountain Institute of Yoga and Ayurveda. Owner of Treetop Yoga Therapy, she has been a yogini since 1997. Following her first one-on-one certification, she trained with Erich Schiffmann, Yoga Studies at UCI and LMU and continues to train in yoga therapy. Her most influential teachers include Angela Farmer, Rod Styker, Sharon Gannon and Gary Kraftsow. She has taught and assisted in conferences and workshops in Colorado and California. She studies Tantra with Douglas Brooks, Ph.D (NY), John Casey, Ph.D.(LA) and Yoga Therapy with Sarasvati Buhrman, Ph.D. (Boulder).
In the top west corner, stylized clouds produce a bolt of lightning bringing a flash of insight and clarity. In the middle top sits the Tree of Life from Judaism. In the branches, sit three birds, the holy trinity of Christianity and/or the three jewels of Buddhism, the Buddha, the dharma, and the sangha. Above the tree are the waves of the ocean. Our home was on the beach and legacy to four generations of the Burrud name. Every day and every night the ocean was in our ears, our eyes, our psyches.
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Nature, Yoga and You
“The real you is inseparable from the patterns of intelligence that permeate every fiber of creation” - D. Chopra
Join me for True Nature Events Nature Attunement Walks Gentle Hatha Yoga for Meditative States Health, Recovery and Spirit Connections H
Arrange for Your Convenience Individuals or Groups 1/2 day to Multi-day Reservations
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Finding the “Bliss” F of o your own being Breathe Deeply
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Soucit: The Art of Compassion by Taylor Isaacson
I
magine sitting in meditation as you fidget with your hair and think about what you’re going to eat for lunch. After the longest few minutes of your life, you finally settle into stillness. The stillness is short-lived as a straggler comes into the room, slamming the door shut, and stepping around people in search of a space to unroll her mat. Are you the person that huffs and puffs and gives her the death stare? Or, are you the person that smiles and quietly moves your mat over? My yoga teacher uses this opportunity to remind us that the world is becoming more populated, so it’s imperative to coexist with our neighbors and to treat everyone with compassion. Gene Deitch, an American cartoonist, lived in Prague, Czechoslovakia for thirty years. In his memoir For The Love of Prague, he recounts the hostility between the Czechs (and Slovaks) and Gypsies. He heard a joke about Czechs discriminating against the “ragged and uneducated” Gypsies like white Americans discriminated against African Americans in the south. Deitch writes, “As I observe our troubled planet, it seems to me that presumed cultural and religious differences are the bases of hatred, as opposed to racial differences alone.”
have the freedom to openly practice any religion or incite social change. So, why do we not embrace our diversity and treat everyone we meet with an open heart? You have the power to initiate change and bridge the gap with your compassionate thoughts. Imagine… if the world welcomed a soft-as-velvet revolution against judgment.
Wanderings Karen Armstrong’s book Twelve Steps to a Compassionate Life should be a staple in everyone’s bookshelf. The first step is to “learn about compassion.” In addition to exploring your own tradition’s teaching about compassion, Armstrong recommends learning about other traditions. This inspired me to learn about the Czech Republic. For those of you who’ve been with me since my first article, you know that traveling abroad is on my life todo list. Soon I’ll be able to check it off because I’m moving to Prague to teach English. Mary Oliver’s words resonate with me as I prepare for my next journey: “Keep some room in your heart for the unimaginable.”
Let’s share the space we’ve been given and treat each other with compassion. There are assumptions made about yoga that, in my opinion, hinder people from experiencing the benefits of the ancient practice. Many people believe that they cannot practice yoga because it “conflicts with their religion.” Although yoga’s roots grow from Eastern religions, yoga can be practiced nondogmatically. There are several yoga classes that focus on the spiritual ceremony of yoga, but there are just as many classes that are focused on the physical postures. Yoga teachers usually end class by saying, “The light in me greets the light in you. Namaste.” Notice that they never say, “The light in me greets the light in those of you who practice Buddhism.” This is because the yoga community accepts everybody. The yoga room is a refuge from judgment and discrimination.
In Case You Didn’t Know… ~Czechoslovakia split into two countries – the Czech Republic and Slovakia – in 1993.
Meditating on compassion is a way to extinguish the fire of hatred and judgment. Visualize sending compassion to yourself and to someone you love. Then visualize yourself sending compassion to a neutral person and to someone who has stepped on your toes (this is what my teacher calls “advanced yoga”). In a yoga class a while back, the teacher encouraged us to meditate on compassion while we were in Bridge Pose. When we sent loving kindness to people in another country, our bridged bodies were metaphors for connecting one another while worlds away.
~Praha (Prague) is the capital of the Czech Republic. ~Soucit (pronounced sue-dzit) means “compassion” in Czech.
Taylor Isaacson is a yoga instructor, nanny, and writer. She loves practicing yoga before the sun rises, looking at the world map, dreaming of traveling, and playing in the mountains. On her journey, she has learned that living authentically is the only way to live and that self-love is the loveliest feeling.
In 1989, Deitch witnessed the Velvet Revolution. This nonviolent uprising, initiated by students, helped free Czechoslovakia from the Soviet Union. When I think of a non-violent uprising, I imagine a Vinyasa flash mob in the cobblestone streets of Prague as Soviet tanks invade the city. A yoga revolution! Americans
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The Yoga g Ramp: p from Asana to Advaita A Transforming Experience from Physical into Spiritual Practices by Doug Lowe
Have you ever had those retrospective moments when you
do. Even though I was out of shape and inflexible, I liked the idea of working with the poses. I liked the way my body was responding. I enjoyed the challenges. It was almost as if I’d finally found the right ingredient for growth – a stimulation or a motivation that went beyond doing something that was just good for me.
wonder why you made a life altering decision - a choice to do something out of the ordinary? And then, wondering what made you choose one way over the other? I’ve had several turning points in my life, and one of them was the day I decided to try a free yoga class at work. It was horrible! I mean, I couldn’t believe how hard it was for someone 54 years young. Yet immediately afterward I realized I loved it and couldn’t wait for the next one. Now six years later as I try to figure out why I love it, why it took me so long, or why I made the choice, I really can’t find great answers – just more questions.
I discovered a way of slowing down. It was as if the sixty minute practice on my mat, twice a week, allowed my mind to disengage, and I started to look forward to each class. I looked forward to being with others and receiving the gentle instructions and adjustments that connected my mind and body. I couldn’t believe how great it felt to get into savasana (relaxation pose) at the end of the class, my mind and body resting together.
Gaining Traction Nevertheless, once I found that I was not only intrigued by yoga, but that I felt better - more relaxed, calmer, physically well – I kept going back. I found the Hatha yoga asana practice (the postures, breathing, and relaxation) was opening me up to new abilities, new confidences, and new perspectives in what I could THE YOGA CONNECTION MAGAZINE
After about two months of classes, my yoga teacher discussed the importance of meditation. I was again motivated to go out and look for instruction on meditation and I bought my first meditation CD. It was by Swami Srinivasananda, Meditations
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FALL 2011
and emotionally. I was more easily able to handle life’s ups and downs, and there certainly seemed to be less drama in my life.
for Inner Freedom, and my first exposure to Eastern meditation techniques which he describes as “the royal road to freedom.” I highly recommend this Meditation CD.
Taking Flight Gaining Momentum About three years ago, my yoga practice became much more than the asana poses that I had been practicing. I began to expand my practice by studying yogic philosophy, the Vedanta. This started with a “yoga nature hike” in Sedona, Arizona with a wonderful guide who chatted with me throughout the day about the Eight Limbs of Patanjali and the Yamas and Niyamas – the first two limbs. Then the door opened for me to learn more about the yoga teachings (sutras).
Again, I was intrigued. I meditated several days a week and continued to engage in yoga asana practices. I found myself being nurtured and wanting more. At one point I decided to try a class at a local studio. I took a class at Bikram Old Town – yes, it’s true – hot yoga! Wow, I was not prepared for something so totally unlike the beginner’s practices I’d been doing. My body systems were flushed, my muscles felt like jello, and my brain was a blank slate. It was horrible and I was unsure that I would ever go back. I understand that some people really like hot yoga while others are totally turned off by it. Like many other forms of movement, it’s an acquired taste. I asked how often I should come to class, and Bridget, the owner, said, “Oh you should come every day!” I said I might give it a try, but I thought to myself there’s no way I could do that!
As I began to learn more about yogic philosophy and spiritual realization practices (sadhana), I began to understand the depth of this body of knowledge and how much I was attracted to it. With that attraction and an urging from friends, I decided to attend Sivananda Yoga Teacher Training. After six weeks at an ashram in the Bahamas, I felt like my thirst was being quenched. I learned so much. I used my new found knowledge in my life as well in the classes and the programs offered in my new businessKindred Spirit Connections. I offer nature walks and yoga retreats in the mountains of Colorado and hope to eventually expand to Arizona and Hawaii as well.
In my first week of Bikram, I managed 4 classes in 7 days and totally surprised myself. At the end of the week, I realized I felt better than ever, both physically and emotionally. I was truly inspired by the other students in class who could perform many of the poses that I could only flop around and pretend to do. I was also inspired by the teachers – they seemed to have a beautiful attitude towards life through their yoga. For me, this was the dawning moment that there was more to this yoga thing than met the mat.
Today, my life consists of a daily practice of ethics and morals, asanas, pranayama, and meditation. I feel so much more connected to other people and nature. There is a serenity and peace in the way I look at the world. It’s an attitude of acceptance, gratitude, and loving kindness towards myself and my experiences as well as allowing myself to be more present in the moment.
Finding Rhythms I tried other Hatha yoga classes around town after that as well as Vinyasa, Ashtanga, and Anusara classes when I could. These classes were all variations of different yoga styles and emphasis which I found to be challenging as well, but in a new way. I began discovering how much I could learn about myself in these practices. My strength and flexibility were increasing and I was beginning to be able to enter more fully into poses and transitions. I started to understand how to work through the self-imposed limitations of my mind-body connection – slowly and with intention.
I look back on most of my life as being rooted in the physical senses, my mind shrouded with the ideas of separateness, individuality, and self-centeredness. Yet we all start from where we are, and it was through the physical side of yoga, the asanas, that my self – my true nature – called me to step away from those illusions and allowed my inner drive to seek out new paths. I sought out the paths of the Eightfold Path. I am currently discovering the Advaita, a teaching about “oneness” (or nonduality) from the Vedanta. This has helped fuel my inner drive for liberation and a desire to reach the highest elevation I can on the spiritual path.
My breath work became a focus for my practice. I was better able to listen to the instructions and move more quickly into the right alignment for postures. I loved adjustments when the teacher came around. I made new friends in class – people who loved practicing and being yogi/yogini junkies.
It can be a beautiful journey – one that allows us to live life more fully, peacefully, and skillfully than yesterday, with help from our spiritual practices. It is a journey shared more completely with others when we have joy, compassion, and love in our hearts. If you’re not there yet, don’t worry. I found that this path tends to unfold in its own sweet time, not on my schedule. Enjoy the ride and be open to what comes your way.
After a few months, I found myself planning what yoga studios I would visit when I traveled or went on vacation. Yoga was becoming an integral part of my life. And then tragedy struck! I experienced congestive heart failure, a brief visit with death, followed by eight days in a coma, and then a lengthy rehab after a quadruple coronary by-pass. The specialists said I probably wouldn’t have survived if I hadn’t been strengthening my heart and lungs through yoga. It was certainly touch-and-go for a while.
Doug Lowe is founder of Kindred Spirit Connections, a Certified Yoga teacher, spiritualist, nature spirit guide and has been leading groups for several years in Buddhism and recovery. His business helps others explore a spiritual connection with their “true nature” through the experiences with nature, yoga and ceremony in gorgeous nature settings in Colorado, Arizona or Hawaii.
After twelve weeks of recovery, the doctor gave me the green light and soon I was back to a regular yoga practice of 5-6 times a week. I found that yoga gave me stability – physically, mentally,
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different things, changing it up. Because my interests are always changing, I cannot imagine wanting to do any one particular thing for the rest of my life. I like the idea of working in the wellness field for a while. I love working with people and am inspired by those who choose to persue positive changes in their lives.
By Adriane Ehmann
JACKIE STUBEN
AE: What type of classes do you teach and what do you bring to your classes? JS: I generally teach to beginners. I am relativity new to yoga and I know how intimidating a studio can be in the early stages. I am trying to create a relaxed atmosphere. I want students to feel comfortable asking questions, taking time to check out your neighbors pose so you can make sure that your right elbow is “supposed to look like that.” My aim is to allow the students to get comfortable with yoga. “Yeah, you look silly. Your butt IS in the air, but so is that guy’s ... so who cares.” I also try to emphasize the importance of breath work in my classes. I feel like I completely over looked this in the beginning of my own practice. As soon as I began focusing on guiding myself with my breath, all of the physical stuff really blew up and I felt so much more powerful and confident in my yoga skills. It is important for people to know their limitations. Only go as far as you can comfortably. Yoga is a process. Start with your foundation. Master it and THEN go further. I would love to have students of all levels come to Get Bent. I am sure we can learn lots from each other. Maybe tell some jokes. Maybe try something new. Maybe take a face plants while attempting crow. Maybe we can throw on some of Beck’s Mutations Album. Whatever, lets rock some yoga together and have a good time! AE: What type of a class do you like to take?
“I have no intention of owning a studio or making any money at this; for me it is fun. Let’s gather in a casual place with a comfortable vibe, do some yoga, and goof around.”
JS: I generally teach flow based classes. I like getting my heart rate up and then learning to slow it down. However, I love to take the occasional yin class. I think we all need a little more yin in our lives. Jackie is very community oriented, but her belief is that yoga is a personal journey, especially once the ego can take a step back. “It has changed my life!” Her self-confidence has shifted, gaining mental and physical strength, internal focus, and an amazing evolution of practice.
S
urrounded by amazing people, Jackie Stuben feels as though yoga is something that she can give back to the world for all the incredible gifts she has received. When the idea came to start Get Bent Gorilla Yoga, there was no hesitation.
Jackie raves about her teacher training and the incredible people that she shared the experience with. She found camaraderie, was able to measure her flexibility progress, and was taught by instructors that were inspiring and enlightening. It became an incredible tool for release as she moved through massage school and her training helped her move forward in her knowledge of the body.
Get Bent is a local, yoga, Facebook page that tells you about free, donation based yoga in the community. Jackie teaches classes in the GNU Experience Gallery in Old Town, as well as City Park, and a variety of other places. She accepts donations ranging from smiles to veggies; she is down for anything! She wants people to know when they practice there is much to be given and received. “Let’s gather in a casual place with a comfortable vibe, do some yoga, and goof around.”
You can feel the intention of giving behind Jackie and her expression of yoga. Her presence is light and has a sense of simplicity to it. She offers a safe place for her students to land.
AE: What do you want to be when you grow up, Jackie? You can find her at http://www.facebook.com/pages/Get-BentGuerrilla-Yogis/130079050404959 for class updates and other amazing information!
JS: As far as what it is that I want to be when I grow up, well the list is ever growing. I have always liked the idea of doing many
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*Weight Loss
*Rejuvenation *Digestive Health
*Relaxation *Balance
Earth Ayurveda Clinic Sustainable Health
Ayurvedic Spa Treatments Ayurvedic Health Care Holistic Business Building Niight Wind, AHP
Www.EarthniightStudios.org 1136 E. Stuart, Suite 4205 Fort Collins, CO 80525 in the Stuart Professional Park
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1-970-443-8527
THE YOGA CONNECTION MAGAZINE
! ! " ! % ! ! ! ! !& $ ! " $# 44
HEALTH & WELL-BEING DIRECTORY Yoga & Pilates Studios
Yoga Teachers
Breathe Yoga 353 W. Drake Rd. Fort Collins, CO 80526 (970) 223-9642 www.gotyoga.com
Adriane Ehmann Yoga Instructor and Personal Trainer Fort Collins, CO bodybreakthroughs@gmail.com (970) 776-6731
Dharma Yoga Shala The Atrium 706 East Stuart Street Fort Collins, CO 80525 www.atriumyoga.com Loveland Yoga & Core Fitness 100 E. 3rd St. Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com
Beth O’Brien Yoga Instructor Fort Collins, CO e-mail: wattsbeth@comcast.net (970) 491-9689
Old Town Yoga 237 1/2 Jefferson Street Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com Om Ananda Yoga 115 N. College Ave., Ste. 200 Fort Collins, CO 80524 (970) 581-8825 info@omanandayoga.com www.omanandayoga.com
Doug Lowe Yoga Instructor & Recovery Specialist Northern Colorado (970) 481-2154 www.kindredspirit-connections.com Jodie Bell Yoga Instructor Jodie@BelleYoga.com (970) 237-9771 www.BelleYoga.com
Embody Change LIfestyle Coaching Kathleen Jones www.embodychangecoaching.com e-mail: embodychange@yahoo.com (970) 218-8878 Hawten Slaton, CMT, RMT Certified Massage Therapist Holistic Alternatives Massage Therapy 109 West Olive Street Fort Collins, CO 80524 Cell: 970-690-5527 www.callhawten.com Inner Life Adventures Mindfulness Based Counseling/Coaching/ Psychotherapy Chuck Hancock, M.Ed, NCC Kathy Williams-Tolstrup, M.Ed, NCC, EMDR (970) 566-4095 www.innerlifeadventures.com
Nicole Murphy Grace Yoga, LLC Fort Collins and Loveland (970) 646-2022 E-mail: graceyoga@live.com
Maggie Tibbetts, LCSW Counseling & Psychotherapy 218 Peterson Street Fort Collins, CO 80524 (970) 988-4173 maggieStibbetts@gmail.com
The Other Club Fitness Center 1227 Riverside Avenue Fort Collins, CO 80524 970-221-4348 www.theotherclubfitness.com
The Yogi Way Brandi Nelson, RYT, Reiki MT, Student of HT, Energy Medicine combined w/ Yogic Practices Fort Collins (970) 237-9771 www.theyogiway.com
Sacred Space Yoga Greeley, CO (970) 353-1708 www.ssyoga.com
Therapists
Mary Axelrod Certified Massage Therapist Fort Collins, CO 970-204-1794 www.callmary.net mary@callmary.net
Achiving Health Acupuncture, Massage, & Herbal Remedies The Yoga & Pilates Center at the RAC 237 Jefferson Street Fort Collins, CO 80524 2555 S. Shields Street (970) 402-0575 Fort Collins, CO 80526 www.AchivingHealth.com (970) 490-1300 www.raintreeathleticclub.com Advantage Chiropractic 4038 Timberline Road, Suite 120 Yoga Adobe Fort Collins, CO 80525 Vickie McLane (970) 267-9600 Berthoud, CO www.advantagechirowc.com (970) 498-0490 Colorodo Physical Therapy Specialists www.yogaadobe.com 210 W. Magnolia, Suite 110 (North) Yoga Center of Fort Collins 115 E. Harmony, Suite 160 (South) 210 E. Oak Street Fort Collins, CO Fort Collins, CO 80521 (970) 221-1201 (970) 231-0496 www.colpts.com www.yogacenterfortcollins.com Earth Ayurveda Studios Yoga Works of Loveland Ayurveda Clinic Mary Kay Koldeway 1136 E. Stuart, Ste. 4205 2530 Abarr Drive Fort Collins, CO 80524 Loveland, CO 80538 (970) 443-8527 970-663-2213 niight@earthniightstudios.org www.yogaworksofloveland.com www.EarthniightStudios.org ISSUE # 8
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Studio Bliss Massage Pam Werner-Salsbury, CMT, RYT 412 W. Olive Street Fort Collins, CO 80521 pamwernersalsbury@gmail.com 970-372-7265 www.studioblissmassage.com 13th Moon Midwifery Carol Roedecker, RN, CNM, MSN Fort Collins, CO (970) 221-3496 carolroedecker@gmail.com www.13thMoonMidwifery..com Traditional Chinese Medical Clinic 700 West Mountain Avenue Fort Collins, CO 80521 (970) 416-0444 www.tcmclinic.org The Window Bodywork and Classes 115 N. College Ave, Suite 210 Fort Collins, CO 80521 (970) 215-8821 www.thewindow-fortcollins.com THE YOGA CONNECTION MAGAZINE
NORTHERN COLORADO CLASS SCHEDULES
The Other Club Fitness Center 1227 Riverside Avenue, Fort Collins, CO 80524 (970) 221-4348 www.theotherclubfitness.com
class schedules are subjecct to change- please verify before attending
Monday 11-12pm 4:30-5:30pm Tuesday 6-7am 9-10am 10-11:15am Wednesday 11-12pm 5:30-6:45pm Thursday 6-7am 10-11:15am Friday 10:15-11:15am Saturday 8:45-9:45am
Fall 2011 Loveland Yoga & Core Fitness 100 E. 3rd St., Loveland, CO 80537 (970) 292-8313 www.lovelandyogacorefitness.com Monday 9:15-10:15am 12-1pm 4:30-5:30pm 6-7pm 7:30-8:30pm Tuesday 9-10am 12-1pm 4:30-5:30pm 6-7pm Wednesday 9:15-10:15am 12-1pm 4:30-5:30pm 6-7pm 7:30-8:30pm Thursday 9-10am 12-1pm 4:30-5:30pm 6-7pm Friday 9:15-10:15am Saturday 7:45-8:45am 9-10am Sunday 10-11:15am 5:30-6:30pm
Fitness Fusion Vinyasa Warrior Yoga Gentle Yoga Candlelight Yoga
Amy Jasmine Christi Kristen Kristen
Gentle Yoga Warrior Yoga w/ weights Vinyasa Vinyasa
Debra Christi Kristen Jennifer
Fitness Fusion Well Flow Yoga Detox Flow Slow Flo Candlelight Yoga
Amy Marcy Christi Debra Jennifer
Gentle Yoga Pilates Plus Yoga All Levels Pilates for Seniors Yoga All Levels Gentle Yoga Therapeutic Viniyoga
Christi Christi Christi Amy
Fusion Flow
Jennifer
Fusion Flow Vinyasa
Kim Kim
Vinyasa Lunar Flow
Kristen Kim
Cathy/Hillary Valerie Valerie Cathy
Yoga All Levels
Hillary
Pilates Plus
Nancy
All Yoga classes are Viniyoga based in their approach. First class is always free!
Yoga Center of Fort Collins 210 E. Oak Street, Fort Collins, CO 80521 www.yogacenterfortcollins.com
Monday 9:30-11am Level 2 Iyengar Yoga 12-1pm Basics for Neck 4-5pm Gentle Yoga(call Cathy) 5:30-7pm Level 3 Iyengar Yoga 7:15-8:30pm Level 1-2 Iyengar Yoga Tuesday 12:15-12:45pm Zen Meditation 5-6pm Vinyasa Yoga Flow 6:15-7:15pm Anusara Yoga Wednesday 9:30-11am Level 2-3 Iyengar Yoga 12-1pm Yoga for Strong Backs 6-7:30pm Level 1-2 Iyengar Yoga Thurday 5:30-6:45pm Level 1 Iyengar Yoga Saturday 9:30-11am Restorative Yoga (Last Saturday each month, check website) Sunday 7-8:30pm Dances of Universal Peace
Yoga Classes w/ Janna Pijoan 700 W. Mountain Ave., Ft. Collins, CO 80521 (970) 222-8528 Tuesday 3:30-5pm Beginner Yoga Janna 5:30-7pm Intermediate Yoga Janna Saturday 9-10:30am Intermediate Yoga Janna THE YOGA CONNECTION MAGAZINE
Cathy Valerie Cathy
Intermediate Pilates Yoga All Levels
(970) 231-0496 Lunar Flow Warrior Yoga w/ weights Warrior Yoga Fitness Fusion
Cathy/Hillary Nancy
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Cathy Cathy Cathy Cathy Cathy Cathy Beth Tomi Cathy Cathy Cathy Connie Connie
Grace
FALL 2011
Old Town Yoga
Om Ananda Yoga
237 1/2 Jefferson Street, Fort Collins, CO 80524 (970) 222-2777 www.oldtownyoga.com
115 N. College Ave., Suite 200, Fort Collins, CO 80524 (970) 581-8825 www.omanandayoga.com
Monday 9-10:15am 12-1pm 4:30-5:15pm 5:30-6:45pm 5:45-7pm 7-8:15pm Tuesday 7:30-8:30am 9-10:15am 12-1pm 4:15-5:15pm 5:30-6:45pm 7-8:15pm 7:15-8:30pm Wednesday 7:30-8:30am 9-10:15am 12-1pm 4:30-5:15pm 5:45-6:45pm 7-8:15pm Thursday 7:30-8:30am 9-10:15am 12-1pm 5:30-6:45pm 5:45-7pm 7-8:15pm 7:15-8:30pm Friday 7:30-8:30am 9-10:15am 12-1pm 4-5:15pm 5:30-6:30pm Saturday 10:30-11:45am 12-1:15pm 1:30-2:45pm Sunday 9-10:30am 10:45-11:45am 12-1:15pm 5:30-6:45pm
ISSUE # 8
All Levels Yoga Viniyoga Kids Yoga (ages 5-8) Yoga for Fitness Yoga for Healing Yin Yoga
Monday 9-10:15am 11:30-12:50pm 4-5:15pm 5:30-6:45pm 7:00-8:15pm Tuesday 7-8:15am 9-10am 12:15-1pm 4-5pm 5:30-6:30pm 7-8:15pm Wednesday 9-10:15am 11-12pm 12:15-1pm 4-5:15pm 5:30-6:45pm 7-8:15pm 7:30-8:15pm Thursday 7-8:15am 10-11:20am 12:15-1pm 4:15-5:15pm 5:30-6:45pm 7-8:15pm Friday 9-10:15am 12-1pm 4-5:15pm 5:30-6:30pm Saturday 10:30-11:45am 12-1:15pm 5:30-6:45pm Sunday 7:45-9:15am 9:30-10:45am 11-12:30pm 4:30-5:30pm 5:45-6:45pm 7-7:45pm
Aubrie Amy Diana Samantha Dana Alan
Wake Up & Flow Integral Yoga - All Levels PranaUP Slow Flow Vinyasa 2 Beginners Yoga Restorative Yoga
Kristen Michael Sam Jack Gwyn Rachael Samantha
A.M. Energy Viniyoga Kundalini Yoga Express Young Yogis (9-12) Prenatal Yoga All Levels Hatha
Dana Amy Marianne Diana Samantha Jayme
Wake Up & Flow Vinyasa Yoga Al Levels Yoga Flow Vinyasa Yoga Restoration and Rejuvenation Beginners Yoga All Levels
Kristen Andrea Cara Jack Amy Sam Jayme
A.M. Energy All Levels Yoga Viniyoga Vinyasa Yoga Prenatal Yoga
Dana Aubrie Amy Aubrie Cara
Beginners Yoga Vinyasa Yoga All Levels Yoga
Jamye Kristen Jill
Ashtanga Gentle Yoga Integral Yoga Candlelight Flow
Dana Andrea Michael Emily
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Yoga Flow Level 1 Yoga Power Flow Hatha Yoga Power Flow
Nina Ena Jasmine Kate Diana
Sunrise Yoga Flow Yoga Tots (ages 2-5) Power Flow Kids Yoga (ages 6-10) Prenatal Yoga Yoga and Meditation
Rebecca Rebecca Jasmine Jodie Jodie Nicole
Yoga Flow Mommy-n-Me Lunch Yoga Power Flow Yoga Basics Hatha Yoga Meditation
Sam Ena Chris Alli Rachael Sarada Shivaji
Sunrise Flow Level 1/2 Yoga Lunch Flow Teen Yoga (starting Oct.) Hatha Yoga Hatha Yoga
Aramati Ena Emily Ena Paul Aramati
Yoga Flow Power Flow Yin Yoga Hatha Yoga
Sam Gwyn Alisa Sarada
Yoga Flow Power Flow Intermediate Yoga
Rachael Alli Sarada
Guru Gita 2nd & 4th Sundays Hatha Yoga Kundalini Yoga Prenatal Yoga Yoga Flow Meditation
Staff Aramati Kevin Rebecca Rebecca Staff
THE YOGA CONNECTION MAGAZINE
Raintree Athletic Club
Belle Yoga
2555 S. Shields Street, Fort Collins, CO 80526 (970) 490-1300 www.raintreeathleticclub.com
Jodie Belle (970) 222-1322 www.BelleYoga.com
Monday 10:30-11:45am Breathing into Yoga 12-1:15pm Hatha Yoga 5-6:15pm Yoga for Runners 6-7:15pm Anjali Restorative Yoga 6:30-7:30pm Tai Chi Tuesday 5:30-6:30am Heated Power Yoga 9-10:15am Prana Vinyasa Flow 10-11:15am Yin Yoga 10:30-11:45am Gentle Yoga 12-1pm Pilates 4:30-5:45pm Gentle/Restorative Yoga 6-7:15pm Hatha Yoga Wednesday 8-9:15am Breathing Into Yoga 9:30-10:45am Hatha Yoga 11-12pm Yoga for People Living w/ Cancer 12-1:15pm Hatha Yoga 5-6pm Yin Yoga 6:30-7:30pm Pilates Thursday 5:30-6:30am Pilates 8:30-9:30am Pilates w/ props 10-11:15am Pranayama Flow 12-1:15pm Yin Yoga 6-7pm Heated Power Yoga 6-7:15pm Hatha Yoga Friday 9-10:15am Prana Vinyasa Flow 10-11:15am Hatha Yoga 4-5pm Kids After School Yoga 5-6pm Anusara Yoga 6:15-7:15pm Hip Hop Yoga Saturday 8:30-9:45am Hatha Yoga 9-10am Heated Power Yoga 10-11:15am Yin Yoga Sunday 9:00-10:15am Intro to Vinyasa Yoga 10:30-11:30am Hatha Yoga 4:30-5:30pm Community Class (Vinyasa)
Kathy Jennifer Colleen Kathleen Ken
YPC YPC S-2 YPC S-2
Alex Kimberly Faith Marsha Helene Marsha Paige
S-2 S-2 YPC S-2 YPC YPC YPC
Kathy Faith Faith Jennifer Jill Mariah
YPC YPC YPC YPC YPC YPC
Mariah Lee Alex Faith Alex Tamara
YPC YPC YPC YPC S-2 YPC
Kimberly Tamara Stephanie Tomi Stephanie
S-2 YPC YPC S-2 S-2
Tuesday 12-1pm 4-5pm 5:30-6:30pm Wednesday 6:30-7:45pm Thurday 12-1pm Saturday 9-10am 10:15-11:30am
Cafe Vino Studio Om Ananda Studio Om Ananda Studio
All Levels Yoga
Cafe Vino Studio
All Levels Yoga
Cafe Vino Studio
Kid’s Yoga (~5-9 yrs old) All Levels Yoga
Cafe Vino Studio Cafe Vino Studio
Yoga Works 2530 Abarr Drive, Loveland, CO 80538 (970) 663-2213 www.yogaworksofloveland.com Monday 9-10am 5:30-7pm Tuesday 5:30-7pm Wednesday 4:30-6pm Thurday 9-10am 12:30-1:30pm 5:30-7pm Saturday 9-10:15am
Hatha Yoga Svaroopa Yoga
Angela Mary Kay
Svaroopa Yoga
Mary Kay
Svaroopa Yoga
Mary Kay
Hatha Yoga Iyengar Yoga Vinyasa Yoga
Angela Nicole Joanna
Iyengar Yoga
Nicole
Dharma Yoga Shala The Atrium
706 East Stuart Street Fort Collins, CO 80525
(970) 222-6355 Kate Emily Faith
YPC S-2 YPC
Emily Tamara Emily
YPC YPC YPC
Tuesday 7:30-8:45am 3:30-4:45pm 5-6pm Wednesday 7-7:30am 7:30-8am Thurday 4-5:15pm 5-6pm Friday 6:30-7am 7-8:30am 7-8pm Saturday 9-10:15am 10:30-11:30am
Print Your Class Schedule or AdvertiseYour Upcoming Workshop! Contact TYC for more information (970) 214-6921 or yogaconnect23@gmail.com THE YOGA CONNECTION MAGAZINE
All Levels Yoga Kid’s Yoga (6-10 yrs old) Prenatal Yoga
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www.AtriumYoga.com
All Levels Sadhana Yoga All Levels Sadhana Yoga Intro to Vedanta Tea & Talk Chakras Chakra Meditation All Levels Sadhana Yoga Intro to Vedanta Guided Meditation All Levels Sadhana Yoga Kirtan All Levels Vinyasa Yoga Sanskrit
Pam Werner-Salsbury , NCTMB, RYTÊÊUÊÊCertified Massage Therapist
412 West Olive Fort Collins, CO 80521
970 372-7265
pamwernersalsbury@gmail.com www.studioblissmassage.com Relaxation, Deep Tissue & Thai Yoga Massage ÊÊUÊÊ Private Yoga Instruction
ISSUE # 8
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THE YOGA CONNECTION MAGAZINE
Transcending the Obstacles to Peace: A Practice-Based Workshop with Michael Lloyd-Billington and Henrietta Bauer-Gately – Saturday, September 24 from 10-12pm at Old Town Yoga. An Introduction to the Yoga Sutras of Patanjali. In the Yoga Sutras, Patanjali describes five basic obstacles between us and our true state of joy and peace. In this workshop, we’ll explore these challenges, including how they arise in our personal lives and how asana serve as a tool for identifying and transforming them. All backgrounds welcome, including those new to yoga. $20, pre-registration. $25 at the time of the event. Contact Old Town Yoga at 227-2777 for more information and to pre-register.
Kirtan, Shamanic Healing, and Drumming Circle – Saturday, October 15 at Sunrise Ranch. Investment: $15. Visit www.kindredspirit-connections. com for more details and other programs. Stress, Anxiety, & Depression from a Yoga Perspective with Jim Vassallo - Saturday, October 22 from 10-12:30pm at Old Town. Explore the origins of stress, anxiety, and depression. Discuss duality, the source of all conflict, both inward and outward. Learn the meaning of “Sankhya” as taught by the great yoga masters and how it relates to anxiety. Discuss eight specific steps to overcome and control anxiety. This workshop will be discussion only. Please dress comfortably, bring anything that you will need to be comfortable, as well as a pen and writing pad. $25 pre-registration / $30 at the door. Contact Old Town Yoga at 222-2777.
Yoga, Nature, and You with Kindred Spirit Connections – Saturday, September 24. Come spend the day with us in a beautiful setting, with light hiking, exploring nature and yoga, and finding answers to questions you didn’t even know you had! Located on private land west of Masonville. Investment: $50. Visit www.kindredspirit-connections.com for more details and other programs.
Comparitive Anatomy: An experiential workshop with Alan Starner – Saturday, October 29 from 10-2pm at Old Town Yoga. Explore the 11 major joints of the body involved in asana practice. Determine your range of motion in each joint and see how these effect your yoga postures. Understand the difference between compressive and tensile forces and how to deal with each. Develop “x-ray vision” in how you understand how you and others perform yoga poses. Learn techniques for increasing flexibility. $40 preregistration / $50 at the door. Contact Old Town Yoga at 222-2777.
The Art of Adjusting with Tomi Simpson - Saturday, September 24 from 9-12pm at The Yoga Center of Fort Collins. Cultivate your minds to read the core lines in the body, our hearts to see what is already intrinsically good, and our hands to serve others so they may expand to their full potential. Deepen your understanding in the art of adjusting in all the major classes of poses. $38 pre-registration / $48 at the door. Contact Tomi at 970-227-3325 or tomiwing@msn.com to register or for further questions.
Adaptation in Asana: Continuing Education Workshop for Yoga Instructors with River Cummings – Saturday, November 5 from 1:30-5pm at Old Town Yoga. Exploration of asana adaptation for enhanced practice safety, effectiveness, and interest. Learn when and how to adjust classic forms of common postures. Experience key structural adaptations, and then have an opportunity for discussion and questions. This workshop is open to yoga instructors from all traditions. $35 pre-registration / $45 at the door. Contact Old Town Yoga at 222-2777.
Practical Inspiration for a Healthy Body & Mind with Aubrie Fletcher – Sunday, October 2 from 1:30-3:30pm at Old Town Yoga. Learn about how Nutrition, Yoga, and Fitness can fit into our everyday lives, taking small steps, and practical changes in order to make a big difference in our health. You will be provided with practical, habit-based guidance, focusing on food that is enjoyable, that also benefits the body. You will also be guided through a yoga routine that is appropriate for all levels. The workshop will conclude with a discussion of goal-setting and how our healthy bodies are a reflection of a healthy mind. $20 pre-registration / $25 at the door. Contact Old Town Yoga at 222-2777.
Yoga for Back Care with Barb Gibson – Saturday, November 12 from 10-12:30pm at Old Town Yoga. In this workshop, you will learn about the general anatomy of the spine, how to observe the integrity of your spine, and how to use easy asana and breath that you can practice at home to help you strengthen, protect, and nourish your back while keeping spinal principles in mind. $20 pre-registration. Contact Old Town Yoga at 222-2777.
Detox Flow: Emotional, Mental, and Physical Feng Shui with Gwyn Tash – Saturday, October 8 from 10-12pm at Old Town Yoga. Cleanse your body, mind, and spirit through a gentle detox flow vinyasa. Clear out mental and emotional debris through active intention, mantra, and pranayama. Detox from the inside out with mindful purpose and love. Rejuvenate your soul as you release and let go of what no longer serves you. Through self-exploration, movement, and mindfulness, experience a detox of mind, body, and spirit. $20 pre-registration / $25 at the door. Contact Old Town Yoga at 222-2777.
Children’s Yoga Teacher Certification and Training with Shirley Smithson – The course is offered at a Yoga Alliance Children’s Certification Level for those with 200 hour training. There is also a full training level and workshop level. The course takes place the first Saturday afternoon of each month, October through April at Sacred Space Yoga Studio in Greeley. It will include: teaching from the heart, child development, physical and energetic anatomy, teaching techniques, creative movement and improvisation, SEVA and therapeutic applications. Contact Shirley: sasmithson@hotmail.com or call 970-353-1708. www.ssyoga.com
Awakening Joy: Women’s Half-Day Yoga Immersion with Beth McCarthy – Saturday, October 8 from 1:30-5:30pm at Old Town Yoga. A Women’s HalfDay Yoga Immersion that will transform your life! This incredible retreat is filled with the energy of women coming together with the intention of connecting with other women, reconnecting to the precious, pure potential of our hearts, and reflecting on what truly matters in our lives. As a result of this powerful day, you will gain a deep understanding of who you are, what you love, what you don’t love, why you are here, what your dearest vision is for yourself, and how to manifest that vision now. $40 pre-registration / $50 at the door. Contact Old Town Yoga at 222-2777.
200 Level Yoga Alliance Teacher Training Course through Sacred Space Yoga – This course includes full training in asana, pranayama, physical and energy anatomy, meditation, and philosophy following the 8 limbs of yoga. Individualized focus through SEVA and community interaction is a strong component. Teaching practicum is included. Join us in evolving toward conscious “living yoga.” Contact Krista Lidiak: www.ssyoga.com, 970-352-1239
Drum Making Workshop – Saturday, October 8. Hands on making of your personal power instrument. Boulder location tba. Investment: $85, includes drum and beater materials for 13” drum. Larger sizes available for additional charge. Visit www.kindredspirit-connections.com for more details.
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Dynamic Mindfulness by Chuck Hancock
“I
’m a busy person; I just can’t find the time to meditate.” Sound familiar? It is important to have a regular sitting practice of a relatively long duration, but if you don’t, do not think the magic of mindfulness is out of your reach. It only takes a few seconds of attention throughout the day to be able to start to reap some of the rewards of mindfulness. That is all it takes to learn about what is happening inside, which is a big part of what mindfulness does for us. Formal practices like meditation and asana work to sharpen the tool of our mind. Then the real work comes in every moment of every day, as we go about our daily duties and interact with the world around us. The brain is extremely good at being efficient. It takes in over 4 million bits of information per second, but it is only able to send 2200 bits to the cortex for processing. The way it filters out what gets sent on is through classifying experience and creating patterns from what it has already learned. It learns to recognize things then files them away into neuron firing patterns we call beliefs, causing most of our taking in of new information and reacting to our environment to be automatic.
One of my teachers is fond of saying, “life is one big long sloppy probe.” Life is constantly poking and prodding us to help us to see where we currently stand. All day long we get a chance to look at our stories, our automatic behavior, patterning, and reactions. This is where the magic of mindfulness is most useful, otherwise we continue on autopilot. Some might think unnecessary to waste any time looking at these things, we should only focus on the positive and light. However, by looking at the things in us that we do not want to look at, our shadow can often reveal many of our automatic behaviors. Personally, I have used the veil of calling myself a “spiritual person” as a cover for not seeing some of the things I think and do that are, let’s just say, less than divine.
This demonstrates that we don’t really see the world as it is; rather we see the world as we are. Two ways to uncover these automatic patterns and increase our ability to perceive differently are mindfulness and utilizing the reflections of other people in relationship. Mindfulness is like a zoom lens that helps us to examine all the layers of patterning inside us. Relationship is an external mirror that gives us a set of eyes outside of us. When combined, we are able to truly see ourselves inside and out. THE YOGA CONNECTION MAGAZINE
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One way to see the importance of looking at our patterns comes from the yogic concepts of prakriti and purusha. Defined simply, purusha is pure consciousness or the seer. Prakriti is all that is not that – nature, matter, our mental patterns, what is manifest. I once thought we needed to just strive for purity of consciousness, but I have learned that to do that, it is necessary to look at and know all of our prakriti. It is the prakriti that we have to work with in this life and it is through knowing our prakriti that we can know purusha. It is sort of like cleaning the mirror – you have to first know the mirror is dirty, then you need to know what kind of dirty it is in order to grab the right types of cleaners, then you have to work to clean the mirror before you can see the pure reflection underneath. When we can look at all of our patterning, we can find all the things that are not us, in order to see what is really us. So, if we are going to look at ourselves through the lens of mindfulness in every moment, it is especially important to remember to be kind, gentle, and compassionate with ourselves. When we really start to look at ourselves in this way, honestly and thoroughly, it is easy to get down on ourselves. We must remember that everything is perfect and right – there is nothing “wrong” with us. And it is not just a good idea to be gentle with ourselves because it feels good, rather it is through loving the darker parts of ourselves that they lose power. When we hate them or ignore them, we just fuel them. By choosing to look at and accept our automatic responses throughout the day, we gain more awareness of our nature (prakriti) which leads to more freedom and more choice in not being bound by it. The richest moments for us to use mindfulness are in every moment of every day when we are engaging with the world and the good news is that it doesn’t take long periods of time. Our brains are quick! It is engaging with the world and in relationship with other people that our patterns are most active. By tuning in to what is really happening inside, we can start to recognize when we are on auto-pilot and when we are responding with conscious awareness and choice. Through internal self-study of a regular mindfulness practice, using moments of mindfulness throughout our day, and combining that with studying our interactions with people and our world, we can get the complete view of our system. By looking at all these layers and embracing them with love and acceptance, our patterning loses its strength. It brings our shadow into the light, and then we are not controlled by it and we are able to be our true selves. By shining the light of mindfulness on all the things that are not us, we are able to see them more clearly, give them less power, and then start to see who we really are.
Chuck Hancock, M.Ed., NCC has been on his own inner life adventure his whole life, but has only started becoming more aware of it as a practitioner and student of yoga and contemplative practices for the past 8 years. Chuck is trained in the Hakomi Method of Experiential Psychotherapy, a mindfulness based body-centered form of self exploration and he facilitates experiential groups and individual counseling. He can be reached at c@innerlifeadventures.com. ISSUE # 8
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The Conquest of Savatar A Fable by J. Savatar
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nnce upon a time, a radiant yoga community called Savatar was created in the heart of a growing city. It was built with great love and gratitude for those who would be attending. Attracted by the light, truth seekers came from all over the countryside. They were received at the gate with grace and lovingkindness by Marshai, Goddess of the Fountain. Once behind the gate, these seekers became one. The glowing thread of yoga was the connecting force. The teachers of Savatar knew how to sew. They were masters at the art of weaving hearts together. For some, it was a bond that could never be broken.
communicate in doublespeak. Reality was banned by the king. These barbarians had grand ideas for Savatar. Before long, the visions of the yogi elders came to pass. The invasion was under way. The yoga warriors did their best to resist. Their fierce uprising was a shock to the King of Corporatez. To keep his invasion viable, he increased the power of his Maya (delusion). It soon became too powerful for even the fiercest warriors to withstand. The strongest resisted the onslaught for over two years, but were finally forced into exile. Other yogis fled to safer villages, but it never felt like home. Many yoginis were taken as slaves, and forbidden to speak truth ever again. Marshai, Goddess of the Fountain, was forbidden to greet new seekers, or tend to her mystical fountain. The gate was locked forever. All the green plants were left to die, and the community once called Savatar ceased to exist.
For many years, the gift of peace, love, and light were bestowed upon Savatar. This yoga community became a refuge for weary souls. Students became masters, and masters became students. The wise elders were very pleased, yet they were gradually overwhelmed by a nagging sense of un-easiness. Change was coming like a dark mist in the night.
The exiled elders and remaining yoga warriors now roam the countryside in search of a new home. As the darkness slowly subsides, and their broken hearts mend, these yoga warriors will become many times stronger (and wiser) than before. The spirit of Savatar will rise again.
There were rumors of bad Karma coming from the South. Yogi scouts had seen armies of rapacious barbarians from Corporatez plundering villages just over the horizon. Corporatez was a city enslaved by materialism, where all inhabitants were taught to
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Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn. ~John Muir