Yoga Sequence for Letting Go

cloudy skyHolding on to something you don’t need? Grief, pain, or guilt that won’t seem to leave you alone? Life requires letting go.

We all experience loss from time to time. Sometimes we regret our own actions or words. Each mistake is a lesson and an opportunity to become a better person. Each loss is a natural part of life that cannot be avoided. It’s important to stay gentle with ourselves. Try this yoga sequence for some relief. Love yourself and let go. Give yourself time to relax. Give yourself permission to cry, to feel deeply, to do what it takes to eventually let the emotion(s) pass.

  • Play some peaceful music, if you’d like – here’s some recent relaxation music I discovered
  • Cultivate ujjayi breathing, deep ocean breath through the nose. Immerse yourself in breath. 
  • Hold these poses for several long, slow breaths (5-10 in and out) each.
  • Listen to your body. Be aware of all your body parts. Feel them touch the ground, the rug, or the mat you are on.
  • Notice the subtle shifts that happen as you hold each pose. Watch your emotions, let them pass. Watch your breath.
  • Be with the practice. Be present. Know you are safe and it’s OK to let go.
  • Keep your connection to your body. Try not to get lost in thought. If and when you do, as soon as you realize it, come back to focusing on the breath.
  • Relax your jaw. Relax your eyes. Envision a warm light of compassion and love streaming into your heart.

Uttanasana ~ Standing Forward Bend

Baddha Konasana ~ Butterfly

Urdhva Mukha Svanasana ~ Upward Dog

Balasana ~ Child’s

Ardha Matsyendrasana ~ Seated Twists, right and left

Eka Pada Rajakapotasana ~ Pigeon, right and left

Matsyasana ~ Fish

Viparita Karani ~ Legs Up The Wall

What is Yoga?

What is Yoga? ~ Yoga Sutras of Patanjali, Alistair Shearer

Yoga is a way to restore our lost wholeness, our integrity as complete human beings, by unifying the personality around a center that is silent, unbounded, spacious, and joyful. 

The techniques of yoga are methods of purifying the nervous system so that it can reflect a greater degree of consciousness and our lives can become an increasingly positive force in the world.

If these techniques are correctly practiced, the whole nervous system is revitalized – the body enjoys better health and more energy, the rested mind is freed from the burden of past experience, and perception is restored to its primal freshness.  Thought and activity become coherent and integrated, life becomes richer and more fulfilling.

Yoga is not a religion.  Its techniques, however, will gradually lead you to the direct experience of those truths on which religion rests.  Yoga is a catalyst that allows us to grow in whichever direction is natural and life supporting.

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When Darkness Appears

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When and how has your dark side appeared to you?

What behaviors, words, and thoughts have arisen?

What were the triggering situations?

What did you do about it?

Should you have better control the next time that darkness is accessed?

How can you transform “negative” feelings of anger, depression, greed, guilt, jealousy, shame, etc. into something useful?

Yes, it is lovely to focus on light and beauty. The fact that we can consciously reprogram our brains is fascinating and extremely useful. Focusing on so-called “positive” thoughts is a great way to unlearn some of the lies we’ve been told or told ourselves inadvertently. We can transform wrong beliefs to engage in a more productive and enjoyable life. 

The truth is, though, we are all made up of both light and darkness. What we often tend to perceive as “good” and “bad.” One cannot exist without the other. We see this reflected everywhere in nature and in the people around us. We judge some emotions as better than others just because they feel good. They are, however, all a part of life. And it’s not healthy to deny our emotions or thoughts even if they are ugly or frightening.

Becoming aware of our true nature is the essence of yoga. That way we can gain some control over emotions and thoughts that may lead to harmful actions and words. We can free ourselves from the stories we make up in our heads, which can seem so true. We can learn to deal with triggering situations and people in a more peaceful manner so we are not left with regret or other “bad” emotions growing inside of us. We can look at ourselves and others with love and compassion rather than judgment or fear.

The Yamas and Niyamas (the first two of the eight limbs of yoga as laid out by Patanjali’s Yoga Sutras) deal with how we behave and interact within ourselves and with the world around us. Self-study is a very important aspect of yoga. I offer the questions above as a starting point for self-study. Meditating on similar types of questions can help us become our best selves. Taking mental notes, or much better, keeping a journal, can help us become aware of our reactions. We become aware of the transitoriness of thoughts. We realize emotions arise and then subside. We become more aware of the world around us and hopefully grow into an agent of peace not disaster.

Banish Stress: Amygdala Reprogramming


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Stress causes all sorts of health havoc. It’s important to know how to handle its inevitable triggers. I learned this following “amygdala reprogramming” exercise from a medical doctor. Just an idea to try the next time you find yourself in a stressful situation. 

The amygdala is in the lower part of the brain and it stimulates the body’s fight-or-flight response. When we are exposed to something upsetting, we have about 5 seconds to decide how we’ll respond to that stress. If we don’t do anything, the amygdala will release its stimulation causing the adrenals to release stress hormones, such as cortisol and adrenaline. Your blood sugars will shoot up as well as your heart rate. Your immune system will be depressed. Your blood is more likely to clot – leading to greater stroke/heart attack risk, etc. These are only a few of many examples of the negative health effects of stress.

Studies have shown we can block that amygdala response. We only have 5 seconds to make that decision. Energy levels and sense of wellbeing often dramatically improve once people start automatically stopping that response. As soon as you experience a stressful situation, physically put your hands out and say “stop” – with a smile on your face. Don’t let yourself get caught up in the situation. The whole negative experience goes away.

Consider experimenting with this exercise when faced with stressful situations in your life. Follow these steps exactly – the physical movement, out loud command, and smile are important. The concept is controlling how your mind works instead of going through the autonomic responses, letting your mind control you. 

Further information:

Brain Retraining: Amygdala and Limbic System Desensitization

Scientific Research Validates The Linden Method’s Science
A revolution in neuroscience:
Reprogram
ming the subconscious mind

What is Amygdala Retraining?

Excited to Announce New Yoga Classes!

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The Body Knows & The Body Remembers

Body Memory

Estés, Clarissa Pinkola. 1995. “Women Who Run With the Wolves.” Chapter 7: Joyous Body: The Wild Flesh (p. 214).

New Moon Ritual: Fertile Darkness

With the June new moon approaching, I’d like to dedicate this post to the new moon ritual.  

new moonhttp://i1.wp.com/www.universetoday.com/wp-content/uploads/2009/10/double_conjunction.jpg

People throughout history have been guided by the moon.  From its role in the creation of calendars and tidal charts to its reputation for its effect on our emotions, behavior, and energy levels, the moon has always had a strong influence on humans.  Various rituals have been performed throughout history during different phases of the moon.  New and full moons are very powerful times for reflection and celebration, respectively.  However small or large the ritual, I try to pay attention to those times.  Living life this way can make us feel more alive and grateful.  It reminds us of why we we are here and what we are evolving toward and helps us get there.

The new moon is a powerful time for meditation and taking stock of our lives and where we are headed.  The new moon is an opportunity to initiate projects, intentions, and goals.  One of my teachers calls it “fertile darkness.”  The new moon is a great time to plant the seeds of intention.  We think about what we are moving toward and what specific steps we need to take to get there.  And then we seal that intention with asana practice and meditation.  Here are some photos from the last new moon for inspiration (I was lucky enough to be at the beach at the time…)!  

mandalas in the sand

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fire in wood on beach

Happy June New Moon on Tuesday!  I would love your comments and stories if you’re interested in sharing, please!

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Yin Yoga Session for Relaxation and Fluidity

Yin Yoga is a balancing practice that perfectly complements the Yang Yoga practice familiar to more of us.  It also brings balance to other more active pursuits such as running, biking, hiking, and various sports.  It not only allows deep relaxation and a time for going inward, it can make you a better athlete by rejuvenating the body after intense muscular exertion.  Yin yoga helps the body age gracefully and with less pain.  It increases flexibility and calms the mind.

Yin yoga, as the name suggests, is a passive rather than active practice.  It focuses on stretching the deep connective tissue such as ligaments, tendons, bones, cartilage and fascia.  It lubricates the joints and increases our natural range of motion.  Energetically, yin yoga enhances the flow of Prana or Chi.  Like acupuncture, it removes blockages and opens up the meridians (the channels in Chinese medicine that conduct energy throughout the body).

In yin yoga, we hold poses for an extended period of time – usually about 2 to 5 minutes but sometimes up to 20 minutes.  This time is the magic ingredient of the yin practice.  It allows the deep connective tissue release that is so necessary for a healthy body and mind but often ignored.  We are always using the muscles and rarely do we just give them time to relax.  In yin yoga, we do just that.  We assume a shape without being too strict about alignment.  We come into the shape, which looks slightly different for everyone based on bone structure and flexibility, and relax all the muscles around that shape.

It can be very difficult to hold the poses for an extended period.  Stronger poses like Dragon are demanding both physically and mentally.  Part of the practice is to come to a comfortable edge where we feel challenged but don’t overdo it.  Discomfort is OK but pain is not.  If you feel any sharp, electrical pain, immediately back off or come out of the pose completely.  A dull ache, however, is completely normal and healthy in some poses.  For example, when we hold Sphinx or Seal for an extended period, we feel that dull ache in our lower back/sacral area.  This is normal after a period of lower back compression.  Coming out of the poses we sometimes feel hesitant or weak in the area that has been stressed.  This is normal and will subside soon.

Yin yoga also lends itself beautifully to meditative practices.  Each pose can become a mini-meditation and we can try either one or several meditative techniques throughout the practice.  The physical difficulty I mentioned in staying in a strong pose – or sometimes simply boredom or irritation at feeling stuck – can be a great opportunity to non-judgmentally observe our aversions and overcome them.  We can hope to bring this attitude to our daily life when we encounter situations we dislike.  Instead of becoming alarmed, we can become comfortable with our discomfort or lack of control over outer circumstances.  We can use the yin poses to observe the breath and bodily sensations, or to internally repeat a mantra.  There is no limit to the creative possibilities.  And if you prefer to just relax into the physical postures without trying to meditate, you’re still hugely benefiting your body and your mind.

Here is an approximately hour-long sequence you can try.  I use a timer in each pose and suggest 5 minutes per pose except where specifically noted otherwise.  Obviously feel free to change it up to accommodate your own needs!  If you have any questions, please let me know.  Love & Health to you all!

Seated Meditation

find a comfortable seated position and with all the muscles relaxed around an upright spine, close the eyes and focus on the breath

Butterfly

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Wide-legged forward fold

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Sphinx

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Seal

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Child’s (1 minute)

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Baby Dragon/Low Lunge & Hamstring stretch both sides

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hamstringstretch

Reclining Hero/Saddle Pose

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or go deeper (after a minute or two in the above version)

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Child’s (1 minute)

Anahatasana/Heart-Melting

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Full Forward Bend

pashimotanasana

Shavasana

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Meditations in Life

Meditation enhances our inner peace, our ability to concentrate, our sleep, and our enjoyment of life.  It helps us deal with physical and emotional pain gracefully and has even been shown to potentially lengthen our lives.  People often think of meditation as a seated practice where they must completely clear the mind.  Sometimes this can be intimidating.  Our minds are often racing and sometimes it can be difficult to get comfortable in a seated position for a long period.  Here are a few ideas for meditations that can help take your mind off your racing thoughts for a while.  They are done in communion with our environment or other people and can lead to a powerful transformation – the ability to live life as meditation, to live each moment mindfully.

big treeTree Meditation

Find a quiet forest where you will be unbothered for a while.  Bring your attention to your breath and slowly walk among the trees.  Find a tree that seems to call your attention and go to it.  Touch the tree, acknowledge its presence, hug the tree – do whatever you choose to connect with it.  Now find a comfortable spot to sit with your back up against the tree – if you prefer to stand you can also stand with the back of your body up against the tree.  Close your eyes.  Relaxing the breath, bring to mind your ancestors.  Ask a question.  Imagine the wisdom of your grandmother coming through the tree.  Your grandfather.  Your parents.  Your teachers.  See what answer arises.  Sit quietly with the tree for 30 minutes – or however long you have – and see what visions arise.  Connect deeply with nature and express your gratitude.

smile

Smile Walk Meditation

Smiles are powerful.  Just one brief glance at a smile can brighten someone’s day and improve both the recipient and the giver’s moods.  I once read about a “lovingkindness” meditation by His Holiness the Dalai Lama.  In this meditation, you encounter people on the street or wherever in your daily life and genuinely wish them happiness.  You cultivate this wish by realizing your similarity with these people, whether strangers or friends.  Realize we all deserve and want happiness as a basic human right.  Then silently offer this genuine wish with a smile.  Bringing this meditation into your daily life can vastly increase your compassion and peace.

love meditation

Love Meditation

How often do we actually take the time to appreciate our partners, friends, and family completely?  To really be present with someone is a profound gift, and that’s the idea of this meditation.  In a love meditation, take an entire day if possible or at least a half hour to truly be present with your partner.  This can be a lover or a close family member or friend.  Be silent together for a period of time but interact with gestures, eyes, and expressions.  Do something you both love to do together – maybe an art or culinary project, perhaps a walk on the beach.  Enjoy a warm, long, heartfelt hug.  Gaze into each other’s eyes without looking away.  Touch the other person mindfully, thinking of how it would feel if this were being done to you.  Be present for the other person while truly appreciating their presence with you.

I hope you enjoy these meditations and look forward to hearing about your experiences or other ways you bring meditation into your daily life.  Thank you for stopping by!  Sending love to you all.

 

 

1-Hour Beginner Yoga Class

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Good morning!  I thought I’d share a yoga class I taught recently, appropriate for all levels.  For those of you looking for a nice, easy daily practice, part or all of this sequence may work well.  I’ll go into more detail on what I feel needs more explaining, but for other poses/sequences listed, you can easily find more information online and on other posts on this blog.  If you want more explanation, feel free to ask!

Consistency is much more important than practicing for long periods of time.  Ten minutes a day vastly outweighs one 90-minute practice a week.  So if you only have time for some sun salutations, take a few minutes to go through the sequence.  You’ll be working your entire body while calming your mind, and everyone can find an extra ten minutes!  It’s very simple.  I’ve heard a lot of people say they’d love to do yoga at home but cannot seem to find the time.  Even if you’re only doing one pose or a quick breathing exercise, it’s very valuable.  With practice, it’s easy to find ways to fit yoga into your day.

1-Hour Beginner Yoga Class

Movements of Prana Meditation

Begin in Tadasana, Mountain pose.  Close your eyes, search throughout the body for tension and consciously release the tension with your breath.  Deepen the breath, breathing only through your nostrils if possible.  Feel the breath filling you up from the belly to the chest and lungs all the way up to the top of your head.  Exhale and imagine the breath traveling back down, emptying from the head to the tailbone.  Circulating life-giving oxygen to every cell of the body.  Become immersed in your breath.  Connect with your body and your state of mind.

Try a simple movement meditation – embodying the movements of Prana.  Bend your elbows, palms open to the sky and on an inhale, lift the arms up slowly with the breath.  At the top of the inhale turn the palms to face down and exhale the hands slowly down, feeling the grounding force of gravity, bending your knees slightly to accentuate the downward movement.  Continue this practice for several breaths, closing your eyes, immersed in breath.  Next, on an inhale, bring the hands to the heart and feel the inward, contracting forces of nature/Prana.  Pull the belly in.  Feel your core strength.  On an exhale, expand the hands out to your sides, radiating energy in all directions.  Imagine (if it’s easy for you to visualize) beams of light shining from your fingers.  Or just feel that you are sending energy out.  Breathe deeply, feeling the opposite forces – the inward moving, contracting, coiling in energy and then the outward, expansive, radiating energy.  Imagining the energy this way helps you get in touch with your body and the space around you.  Coordinate the breath with the movement – beginning, middle, end of the breath is the beginning, middle, end of the movement.  Take your time!  About five minutes of this meditation can create a shift of consciousness; tranquility will envelop you.

From Tadasana, dive forward into Uttanasana (standing forward bend), hinging at your hips (not your waist).  Come into a “flat back,” palms to shins lengthening the spine tailbone and crown reaching in opposite directions.  Come back into Uttanasana and then up to a flat back three times.  Take it slow.

Step back into plank, high push up pose, strong core, radiating energy back through your heels, forward through your heart, shoulders wide, hold for a few breaths bringing the knees down if you must.

Bend the knees (or with straight legs), come down into low pushup (chatturanga), bending the elbows and keeping them close to the ribs, hands beneath shoulders, strong core

Inhale up into cobra pose (bhujangasana), lifting the hands for a moment, make sure you’re lifting from your back and stomach muscles, not just pushing yourself up with your hands.  Lengthen the spine looking down to the floor ahead of you – long neck.

Exhale back into downward dog (ahdo mukha svanasana), bend the knees deep and lift the tailbone high, pull the belly in, shoulders wide – maintaining these actions, slowly reach the heels toward the floor by straightening the legs 

From downward dog, inhale and lift the right leg high, then, slowly, with control, bring the knee toward the naval, then the right foot forward into lunge.  Feel the four movements of lunge:  You’re not noticeably moving, but you’re energetically/isometrically working the muscles.  This is very subtle.  The front knee is pulling forward, the front thigh grounded down.  The back thigh is lifted and strong, and the back heel is pressing back.  Pull the belly in, lengthen the spine and enjoy some breaths in this strengthening pose.  Come back into downward dog and then lift the left leg and lunge on that side.  Take the time to feel those four movements.

Now come to all fours (tabletop pose) and take some slow Cat & Cow stretches.

Sun salutation x3 on each side

Butterfly

Vinyasa (Downward Dog – Plank – Chatturanga – Cobra or Upward Dog – Downward Dog)

Lunge on the right, back knee down, bring the hands to the inside of the right foot and either stay there or come down to your forearms.  You can straighten the leg to increase the challenge.  You can also come onto the side of your front foot to increase the stretch.  Do what feels good!

Next lengthen the front leg out in front of you and flex the foot.  Stretch the arms long and bring the hands to the sides of your lengthened leg.  Inhale, stretching the spine long.  Fold forward over the extended leg for a nice hamstring stretch, a counter pose for the lunge.

Come back into lunge and try grabbing a hold of the inside of your back foot with the opposite hand (if this is too much, just stay with the basic lunge or any variation that feels right).  Ground down by pressing the opposite palm flat on the floor.  Press the foot into the hand and look over your shoulder of the outstretched arm if that’s comfortable.

Vinyasa ~ then repeat from lunge on the left side

Vinyasa

Pigeon pose on your back – lie down and bend both knees – bring the right foot/ankle over the left knee.  To deepen the stretch grab a hold of your left shin with both hands and hug it in toward you.  For an even deeper stretch, cradle the lower leg – foot in one elbow and knee in the other.  Deeper yet, grab the right foot and slowly guide that bent leg toward your heart.  Repeat with the left leg.

Bridge pose

Wheel pose (or another Bridge with the option of leg lifts)

Happy baby pose

Twists

Shavasana

You can end however you like; sometimes a short meditation is nice or some Pranayama (breath work).

I hope you try the practice and enjoy it!  And any feedback is welcome – I think some people benefit a lot from reading about yoga and these descriptions of sequences, but for some people seeing pictures or hearing someone speak the words is easier.  I want to do whatever I can to help people maintain a daily yoga practice!  So please feel free to let me know what works or not.  Have a wonderful day.