Leave Your Ego At The Door

Leaving your ego at the door is a lesson that can’t be stressed enough because your ego can be very subtle. One of my favorite classes to take as a student is a Mysore Ashtanga Yoga class. A Mysore class is not led by a teacher who instructs the class as a group, but rather the teacher moves around the room helping each student individually by giving verbal instructions and giving physical adjustments. As a student, you practice the Ashtanga sequence at your pace with your own pose expressions, and you get more one-on-one attention from the teacher. I especially enjoy receiving the gentle physical adjustments in Downward Dog and forward bends.

When I do Ashtanga yoga, many of the poses I practice are variations from the full expressions of the pose. One pose in particular I have always varied in some form. That pose is Supta Kurmasana or Sleeping Tortoise Pose. I love this pose in its many variations because it tones the spine, creates energy, and refreshes the mind. The full expression of this pose has your feet crossed behind your head as in the pose presented here:

FULL Expression

The full expression is for people with very open hips, hamstrings, shoulders, and lower backs. My openness in these areas varies day by day, just like my students. The most common expression I practice is where I begin to draw my feet together with my hands laying open face behind me. While doing this expression I can wiggle my feet closer together on days when my hips, hamstrings and back are more open or I can wiggle my hands up to catch a strap across my back when my shoulders feel ready. Sometimes a block under my feet can take me a bit deeper. These variations are show here:

Supta Kurmasana Variations

It is important to be aware of how your body is feeling and your breath is a great indicator of how your body is doing. There are practices where your breath is so in sync with your movements that you feel like you can extend yourself in some poses beyond what you might normally do. These are the times to be especially mindful about your subtle ego. All my injuries practicing yoga have involved that subtle ego which lures you into a place of pushing yourself potentially beyond your edge. My own personal example is Supta Kurmasana. My teacher has often helped me to position my feet together. I was feeling very strong, relaxed and in sync with my breath one day. As I wiggled my feet together I stopped short of where I would normally position my feet. My teacher began to help me as I indicated with a smile that some assistance would be good because my subtle ego wanted to go farther. She helped me gently as I requested and moved by feet not too far, but my left hamstring and lower back responded with a spasm and strain. I nursed my injury for two weeks with gentle yoga, relaxation, swimming, and walking. We learn from our mistakes, but it made we wonder how many times I must learn to leave my ego at the door.

I encourage everyone to not be attached to how far they can get into a full expression of a pose and to let go of poses they may not be comfortable doing at all. It doesn’t matter whether you can pretzel yourself into a pose or push yourself all the way to your edge. It’s about uniting your mind, body, and spirit. The only requirements are to act and be attentive to your actions. You will find that yoga not only provides physical benefits without full expression of poses, but it can calm your mind, increase your concentration, and give you the ability to cope with stress. It is a system for your personal development that promotes physical and spiritual well-being.

Remember, you must begin yoga from where you are every day and your point of departure will always be different. So set you starting point based on your condition at the present moment, make your yoga practice sensible and well structured, and construct a gradual and intelligent course for your practice. There is no competition in yoga; there is only where you are, where you are going and where you will be. Be sure to leave your ego at the door!

March 2009 yGuide Yoga Newsletter

Spring is beginning to make its presence known with daffodils, tulips and trees blooming! Depending on where you live, you are seeing evidence of spring. Here in Atlanta, about three weeks ago, I saw the first daffodils on my morning walk. I was having some challenges all winter getting up and getting my day started. So with the happy thoughts of spring, I started to make sure I began my day with a small routine of breath work and stretching to get my digestion, mind and body fired up for the day. I am performing this routine whether or not I do vigorous yoga, relaxing yoga, or some other physical activities.

Here is this simple practice which has really helped me get my day started:

Agnisara Kriya Sequence –
Repeat this sequence 3 or more times.

1. Agnisara Kriya – 1 round of 9 full breaths
2. Uttanasana – standing forward bend breathing 5 full breaths
3. Malasana – squat with hands in prayer for 5 full breaths
4. Uttanasana – transition to standing

Kapalbhati Sequence –
Repeat this sequence 3 or more times.

1. Kapalbhati pranayama for 108 breaths. I start with my palms open, counting 20 breaths at a time. Each time I reach a count of twenty I bring my thumb and one finger together starting with my pinkie. The last count of twenty is will all fingers and my thumb touching. When I end that count of twenty I open my palm and do 8 breaths. This has been an easy way for me to count my breaths.
2. Sukhasana with forward extension for 5 full breaths.

For step by step instructions of the poses mentioned in the above sequences, please click here to view a PDF file.

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January 2009 yGuide Yoga Newsletter

Introduction

December is just a blur and I find myself amazed that it is already January 10, 2009. Time really does just fly by! I hope you all had a wonderful holiday season. The start of the New Year always makes me think about going back to basics as I reflect on various aspects of my life. One practice flow I am always drawn to at this time of year is the Ancient Tibetan Rites. This practice helps me to bring back my balance after the rush, too much food and travel of the holiday season. I have included some brief instructions and a link to a PDF of the flow below. Also, learn about Aromatic Neti Salt and the use of essential oils in jala neti from a paper I researched and wrote in December.

Table of Contents

1. Ancient Tibetan Rites
2. Aromatic Neti Salt from Into The Scented Garden

Ancient Tibetan Rites

The Great Yoga Poses II collection includes the Five Ancient Tibetan Rites. The rites are a five-pose yoga sequence that is based on observations of a British army officer, Colonel Bradford (an assumed name), when he was living in a Himalayan monastery. The rites are now famous and are practiced around the world as they are said to be "the fountain of youth" for their anti-aging properties. LINK TO PDF

Principles

The five rites consist of different movements synchronized with your breath, to stimulate and balance the seven principal energy centers in your body. We know these energy centers in yoga as chakras. You can think of the chakras as being energy centers with a spinning vortex. As you balance the spinning of the vortex, your life force becomes more directed and stronger. The rites are designed to normalize the speed of each chakra’s spinning, so that they are spinning at the same rate and are working in harmony with one another, thus improving our health and aging process. The rites do help our bodies as we stretch our muscles and joints, and improve overall muscle tone. However, the focus of the rites is on our energy centers.

Medical research can support the benefits of the rites with convincing evidence that the aging process is tied to hormone regulation. The rites are said to normalize the hormonal imbalances in the body and therefore they hold the secret to lasting youth, health and vitality. The rites stimulate our energy system to get the energy moving from our core outward to our extremities. The theory is that your kundalini (spiritual energy) is stored at the base of your spine and that the five rites enable us to access that energy in an easy and efficient manner.

Key points to remember as you practice the Ancient Tibetan Rites:

• Start with 3 repetitions of each exercise and gradually increase the number over time.
• Perform each exercise up to 21 times, as the Tibetans believe the number 21 is a perfect, mystical number. According to the Tibetans, doing more that 21 times can cause the rites to lose effectiveness.
  The routine can take from 10-20 minutes.
• Do it daily if you can. It is a great way to warm up for other yoga poses.
• You should never feel exhausted. If you begin to lose your breath that it is an indication that you are low on oxygen and should slow down.
  Maintain an emphasis on synchronizing your breath with your movement, not on speed or number of repetitions.
• Have fun!

Contraindications If you have any of the following conditions, consult your medical professional before practicing the rites:

Chronic fatigue syndrome
Multiple Sclerosis
Dizziness
Neck pain
Enlarged heart
Parkinson’s or other Parkinson-like disease
Heart disease
Pregnancy
Heart valve problem
Seizure disorders
High blood pressure
Ulcers
Lower back pain
Vertigo
Meniere's disease
Weakness, stiffness or pain in the shoulders or legs

If you have any questions as to whether or not you should practice these rites, consult your medical professional.

LINK TO PDF

The Ancient Tibetan Rites are included in our Great Yoga Poses II Collection. Click here to view the collection.

Aromatic Neti Salt from Into The Scented Garden

Recently, I wrote a term paper for a college course I was taking on “Plants, We Eat, Drink and Smoke Them”. The assignment was to interview and write about a business that produced products that used plants. I immediately thought about a product I use every day, Into the Scented Garden Aromatic Neti Salt. Conveniently, I was visiting in California and I had the opportunity to visit Into the Scented Garden and interview the owner, Dorothy Severns. The interview provided insight on what inspired her to create Aromatic Salt for jala neti and the process she went through to determine what essentials oils should be in the aromatic blend. This is a product that I am passion about, because it has helped me so much with my own allergies and keeping me healthier with my frequent air travel. If you wonder about jala neti and how you can enhance its benefits, read my paper by clicking here.

Click here to view the Aromatic Neti Salt products.

Peace

As the holiday season is upon us, it makes me more aware of the meaning of peace. We are a world in turmoil, economically, politically and socially. How do we achieve peace in such a turmoil? A reading from the 14 Dalai Lama helped me to remember that each and everyone of us must be at peace with ourselves, so that we can extend that peace to others.

"I believe that to have world peace we must first have inner peace. Those who are naturally serene, at peace with themselves, will be more open towards others. I think this is where the very foundation of universal peace lies." by The 14th Dalai Lama

November 2008 yGuide Yoga Newsletter

Table of Contents

1. Pranayama Practice
2. Cleansing Your Nasal Passages with Jala Neti
3. Book Recommendation

Pranayama Practice

Let's review a couple of pranayama techniques which may or may not be familiar to you. Even if you are a regular practitioner of pranayama, it can be beneficial to take a moment to revisit the techniques, because sometimes we can have additional insights during a review.

Ujjayi Pranayama

This breath is known as the psychic breath as it leads to subtle states of mind. The Sanskrit word means "victorious". The breath is a tranquilizing breath as it soothes the nervous system and calms the mind. It is also a warming breath as it heats the body. This breath is profoundly relaxing and can help to relieve insomnia and aid recovery from a cold.

Sit in Sukhasana (Easy Pose). Relax your whole body and your face. We are going to get a feel for making the audible sound at the back of the throat while doing Ujjayi breath by doing a little exercise we will call the "ha" thing. Take a nice inhale through your nose. Exhale with your mouth open and say "haaaaa" in the back of your throat. This sound is the sound you want to make when you are doing Ujjayi breathing, except you want to make it with your mouth closed.

Now inhale again through your nose. This time exhale through you nose with your mouth closed and make the "haaaaa" sound at the back of your throat. Practice a few times with your mouth open and then closed to get a feel for making the audible noise at the back of the throat. You should hear an audible noise at the back of your throat that my sound a bit like Darth Vader or a soft snore of a baby. The audible breath shouldn't be too loud, but just loud enough for you to hear it or perhaps someone sitting very close to hear it.

** Contraindications ** If you are suffering from heart disease, do not combine this breath with locking your bandhas or with breath retention.

Click Here to Purchase Poses Available in yGuide Yoga Software with Great Yoga Poses II

Kapalabhati Pranayama

Energizes the mind for mental activity. It can remove sleepiness in preparation for meditation. Purifies the Ida and Pin Gala nadis (subtle passage in which the prana moves). The Ida is the nadi that terminates at the left nostril and the Pin Gala terminates at the right nostril. It balances and strengthens the nervous system as well as tones the digestive organs.
The Sanskrit work "Kapal" means cranium or forehead and "bhati" means light, splendor, perception or knowledge. So it is a practice which brings a state of light or clarity to the frontal region of the brain. Be sure to practice on an empty stomach 3-4 hours after meals. You can perform this at any time of day. You can practice it after an asana practice and before meditating.

Sit in Sukhasana (Easy Pose). Keep your spine straight and your hands resting on your knees in Jnana mudra. Relax your whole body and your face. Close your eyes. Exhale and empty your lungs. Take an inhale slowly and deeply through your nostrils filling your belly 3/4's full with air. Exhale with intention by contracting your abdominal muscles and release the air from your belly. Think of it as a "snap" of the belly toward the spine. Don't strain as you do this. You are forcing your exhale and your body will automatically take care of the inhale. Let your inhale happen passively. Your body will naturally respond to the forced exhale with an inhale. Just let it happen. There should be no effort to inhale. It is spontaneous. Repeat as rapid breaths in succession for 10 breaths. This completes 1 round of Kapalbhati Pranayama. Practice 3-5 rounds. Be sure to use your abdomen and not your chest for this breath work. You can increase the number of respirations from 10 to 20 as your abdominal muscles become stronger.

When you have completed your rounds, release the breath and sit comfortably breathing naturally. Become aware of the feelings you are having. You may feel emptiness and calm.

** Contraindications ** Should not be practiced by anyone with high blood pressure, vertigo, heart disease, epilepsy, stroke, hernia or gastric ulcer.

** Note ** If you experience any pain or dizziness, stop the practice and sit quietly for some time. When the sensation of pain or dizziness has passed, you can try the practice again with more awareness and less force. If it continues, you need to consult a yoga teacher for guidance.

Click Here to Purchase Poses Available in yGuide Yoga Software with Great Yoga Poses II

Cleansing your Nasal Passages with Jala Neti

Fall is in full swing and winter season is just around the corner, so as the season changes, we can all be more susceptible to colds, flu and sinus issues. Jala Neti is also recommended for sinus sufferers, allergy sufferers and frequent travelers. Daily practice of cleansing your nasal passages can prevent sinus congestion and reduce your susceptibility to colds and other respiratory infections. Cleansing your nasal passages keeps the little passageways that lead from the sinuses into the nasal cavity from collecting dried mucus. Dried mucus may obstruct the passageways to the sinuses and create an environment conducive to sinus problems.

With jala neti you use a warm, mildly salty solution to help dissolve and wash away mucus, accumulated dirt, pollen, mold spores, bacteria and viruses which helps the mucous membrane to function properly by freeing the sinus passageway openings. The saline solution is poured into one nostril and then it will flow out the other nostril. I know it sounds contrary to everything you were taught about keeping water out of your nose when you learned how to swim, but adding the salt to the water makes the water more dense and compatible with the mucus membrane. It really does flow in one nostril and out the other quite easily. It may feel a bit strange the first time, but after you have finished, you will notice immediate results.

Into the Scented Garden neti pots and aromatic neti salts are designed to provide you with a comfortable, pleasant and effective experience from nasal washing for better health. There is a starter kit which comes with a pot, small salt and detailed instructions (with pictures) for practicing jail neti.

Click Here to Review and Purchase Neti Pots and Aromatic Neti Salts

Book Recommendation - Science of Breath, A Practical Guide by Swami Rama , Rudolph Ballentine, M.D and Alan Humes, M.D.

It is perhaps hard for us in Western cultures to think about a book entirely about breath, but this book is written in a very clear, interesting manner as it presents both the Eastern concepts surrounding breath and the Western medical understanding of how our breath works. If you are curious how some of the yogic breathing practices might actually work, this is a book that can answer your questions.
When you are in a yoga asana class, you probably hear the teacher instruct you to use a certain breathing practice as you do your poses and to pay attention to your breath. Your breath is your barometer which tells you how you are doing in your asana practice and it helps you connect the mind and the body. For instance, if you can’t breathe smoothly while doing your asana practice, like ujjayi breath during an Ashtanga vinyasa class, then it is an indication that you need to rest in child’s pose and regain the flow of your breath.
I enjoyed reading this book and it gave me a deeper understanding about the significance of breath in my yoga practice and in my life. As Swami Rama states, “Controlling the breath, is a prerequisite to controlling the mind and the body. “

Click Here to Purchase Science of Breath on Amazon

Newsletter by Leslie Ottavi

Love

I have been on vacation visiting family and friends. It has been wonderful and I have been filled with love. So the following quote hit home with me as I work to overcome my own discontent with more love and compassion for others.

"Love is the only answer to hatred." -- Dilgo Khyentse Rinposche

Compassion

As you may have guessed, I am into the readings of the 14th Dalai Lama. Here is a wonderful quote about how to develop compassion.

"Compassion can be roughly defined in terms of a state of mind that is non-violent, non-harming and non-aggressive. It is a mental attitude based on the wish for others to be free of their suffering and is associated with a sense of commitment, responsibility and respect towards others.
In discussing the definition of compassion, the Tibetan work tse-wa, there is also a sense to the word of its being a state of mind that can include a wish for good things for oneself. In developing compassion, perhaps one could begin with the wish that oneself be free of suffering, and then take that natural feeling towards oneself and cultivate it, enhance it, and extend it out to include and embrace others."

The 14th Dalai Lama