Chakras: spiral, vortex or double helix?

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Details on my 7 part series “Therapeutic Chakra Workshop” available at www.TampaYogaTherapy.com

Earth energy and spinning

We’ve all heard that the body is over 50% water. Elementary school children know that the pull of the moon creates the tides (you can take their re-fresher course here). The direction of the spin of water down a drain may appear different whether one is in the northern, southern or equatorial regions of the earth. Still, people will argue based on perception and without understanding the laws of fluid motion. The same can be said of the earth as it spins from the west to the east, appearing to spin counterclockwise when viewed from the north pole. The sun, the asteroids, and all the other planets (except Uranus and Venus) rotate in a counterclockwise direction. I have to disagree that there is “nothing special” in this fact, just because we’re not yet special enough to understand this!

The upper seven chakras spin clockwise

So what of the spinning chakras? The upper seven chakras from the top of head to the base of the spine: Sahasrara (crown), Ajna (third eye), Vishuddha (throat), Anahata (heart), Manipura (solar plexus), Svadhisthana (abdomen), Muladhara (perineum, or root) all spin clockwise. Our chakras spin within their respective, “nothing special” locations. Our modern understanding of endocrine anatomy aligns directly with the very special location of these seven chakras! The direction of the spin, and the location of the chakras does not appear to be arbitrary. People figured out the location and the spin of the chakras thousands of years ahead of modern medicine and anatomy. Ancient people weren’t ignorant, they were just ancient! Think of all the things we could discover without the distractions of modern living. Like the location and spin of the chakra energy centers in the body.

The lower seven chakras spin counterclockwise

In western-style yoga, the seven chakras below the Muladhara chakra (root chakra) are not as well known. Their names and locations are: Atala (hips), Vitala (thighs), Sutala (knees), Talatala (calves), Rasatala (ankles), Mahatala (feet) and Patala (souls of the feet, or below to the underworld). There is a large body of knowledge concerning their qualities, and long complicated stories of their significance in Indian philosophy. They come up in discussion in this article because they happen to spin counterclockwise, like our earth. Very special, indeed. Curious, in fact!

Enter the vortex, or rather the helix

As long as we are on the topic of spinning, we’d do well to consider vortexes, spirals, the helix, and the double helix in nature. Consider how the planets rotate around the sun. Watch this simple 3 minute video showing how they do more than simply spin around the sun, they move with it, through space. The video takes some license with science, and has attracted some serious debunking and even detractors of that debunking. All the hairsplitting of this science does not negate the distinctive helix pattern formed by the paths of the planets. The spin and spiral around the sun is reminiscent of the double helix of DNA.

Does the spinning energy of the Chakras form a double helix?

Just maybe. The seven upper chakras spin clockwise. The seven lower chakras spin counterclockwise. In yoga we speak to “balancing the chakras.” When one or more of our chakras are out of balance, we lack resonance and coherence with the systems of the body. There is a state of dis-ease at one or more levels of the parts of ourselves (i.e., the Koshas as described in yoga: the physical body, the energy body, the emotional body, the spiritual body, the bliss body).

Perfect balance might look like a complete energy exchange between all 14 major chakras. The lower seven, in the “super gross” energy body (earth bound lower chakras below the root chakra), gross body (first, second, and third chakras from root, abdomen, solar plexus), and the higher, subtle bodies (fourth, fifth, and sixth chakras from heart, throat, and crown).

Bottomline: It would be foolhardy to think the energy forces in our universe are nothing special, just because we have described them. It would be ignorant to discount their effects on the forms of plants and animals, and on movement because they seem common. Regardless of scale (or maybe because they can be scaled up!) we should look for glimpses of their effects on all the things we cannot see, and all the things we have yet to discover.

Attend my 7 week Therapeutic Chakra Workshop, Tuesday evenings 7-8pm ET, August 2-Sept 13, 2022. $100. Details on my Tampa Yoga Therapy website here.

Prana Vayu: upward moving, uplifting, upregulating

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Prana Vayu is one of the five Prana Vayus. It is the upward, uplifting current of energy

First let me mention that the singular term “Prana Vayu” is also the name of the five Vayus as a collective. The Vayus are also collectively referred to as the Prana Vayus. This makes it a little confusing! One of the components (Prana Vayu) has the same name as the group that comprises these five types of prana currents (“the” Prana Vayus). This individual Vayu, the Prana Vayu represents a type of energy, a current of energy that is upward moving from the navel to the heart center. I may have made all of that as clear as mud!

Inhale. Prana Vayu: upward movement of the breath, upward current of energy. Exhale. Apana Vayu: downward movement of the breath, grounding current of energy. Prana Vayu, along with Apana Vayu may be the easiest energy currents to feel in the body. After all, breathing in and out is a major component to the practice of yoga. The other Prana Vayus (Samana, Udana, Vyana) are perhaps even less easy to feel or embody. The Five Prana Vayus are subtle forms of energy that we may not actually be able to feel or sense in the body. By labeling and categorizing, we can understand these different types of energy, learn their locations in the body, and the come to appreciate the qualities they represent within our emotional body.

Prana Vayu begins at the navel and moves upward into the area of the heart and lungs – the heart center, the fourth chakra, Anahata.

HRV and the autonomic nervous system is the science describing energy fluctuation

In physiologic or allopathic terms, the movement of energy created by the breath is called respiration. The inhaling and exhaling of the body is the respiratory system at work. Any ideas about a “current of energy” would be ascribed to the nervous system and the stimulation of the vagus nerve. Depending on the breathing pattern, the inhalation and exhalation might have the effect of upregulating or downregulating the autonomic nervous system. Modern science “discovered” HRV (heart rate variability) Yoga “described” the phenomena nearly five thousand years ago. Sit up tall. Get quiet. Breathe and everything changes.

Chronic stress and trauma

Current trauma theorists and health care providers help us to understand the effects of respiration by using hybrid, non-medical language. For example, explaining the inhale as pushing the gas pedal, and the exhale as pressing down on the brakes. Both energies are necessary to move us through life safely. And I’d have to say that a person we describe as a “train wreck” may have fallen onto the throttle, with little desire to pull back on the brakes! A continual pushing the “pedal to the metal” leads to stress response overload. The physiology involves the hypothalamus, the pituitary gland, and the adrenal glands (HPA axis). A cascade of hormones (pouring gasoline on the fire) cranks up levels of cortisol and keeps our complete system in high alert. Staying in a state that keeps you ready for a five alarm fire at all times will take its toll on your health. Stress can kill you. Sometimes slowly, sometimes quickly, but always eventually. Guaranteed.

Joseph LePage guides a seven chakra practice, including Anahata the fourth chakra
Anahata – Fourth Chakra

Prana Vayu and balance within Anahata, the Heart Center

Prana Vayu is the upward current of energy. It is related to Anahata, the heart Chakra. Heart-centered yoga practices guide us to breathe into the heart. Focus on the area around your heart and lungs. The yogic language sounds like this: Inhale deeply, exhale slowly. This is the mantra of yoga teachers the world over. Create balance in the container. Develop awareness of how an upward current feels in the body. Be reminded how to change your energy with a slow calming exhale, notice a downward current. Focus your breathing along the energy channels of the body, the Chakras. Modern science “discovered” the endocrine system. Yoga “described” the Chakras nearly five thousand years ago.

It is still true we need to press down on that proverbial gas pedal. We need to react to our own depressed states of fatigue and lethargy. If the breath is habitually shallow and quick we are unable to produce a long, slow exhale. Who needs the brakes when you don’t have enough gas to propel you forward? Upward energy is necessary to bring energy into the heart center. It brings positive feelings, reduces negative thinking, it is uplifting and inspiring. It keeps us alert. It helps us concentrate. And Prana Vayu helps to crack open the “emotional heart.”

We practice yoga to become more discerning. Our body awareness reminds us to balance both the highs and the lows of our energy. We use our tools to bring about this balance to our container, our heart-mind-body being. Our yoga practice needs to become huge in our lives. All encompassing. Yoga is a physio-psycho-social-spiritual practice. And I’m probably missing one of those “ologies” in that listing!

Come to yoga practice. Let’s inhale deeply, exhale slowly. Let’s watch the breath in the body. Let’s go deep inside and feel the uplifting quality of the Prana Vayu as a current of energy on the inhale. Let’s send the breath down through the body to its base and feel the grounding of that energy on the exhale. Prana Vayu up, Apana Vayu down. Pranayama. Our breath practice.

References

Voluntary upregulation of heart rate variability through biofeedback is improved by mental contemplative training. Bornemann, B., Kovacs, P. & Singer, T. Voluntary upregulation of heart rate variability through biofeedback is improved by mental contemplative training. Sci Rep 9, 7860 (2019). https://doi.org/10.1038/s41598-019-44201-7

Understanding the stress response. A Staying Healthy article.
Harvard Health Publishing, Harvard Medical School, online
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Vayus and Bayous: how does your energy flow?

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Prana Vayus are the five main currents by which Prana flows subtly throughout the body.

In Yoga, “Prana” is what we call that unique, life force energy that animates all things. Prana moves through the body in a subtle way, that is, not necessarily experienced through the five senses.

Do you feel your own energy as a river or as a meandering, borderless, spreading bayou? Does it flow with direction and intent, or does it puddle and become clogged and seasonally disrupted? Our Sushumna, the spine, the central channel is our major river, our energy thoroughfare. Energy moves up and down the spine, and radiates into all parts of our body, our organs, and our limbs. This energy flow is helped along into all our “tributaries” with the specific types of currents called the Prana Vayus.

Ah, Take Me To The River YOGA

Let’s start with acknowledging the “ports of call.” We practice bringing our attention to the seven Chakras in the body. Our yogic study of these areas center around their location, core qualities, elemental attributes, colors on the light spectrum, and how to recognize balance and imbalance in these areas of the body. And we practice Pranayama (breathing) and Dharana and Dhyana (focusing) into these areas to generate currents of energy, to balance, and to unblock energy within the Chakras.

The Prana Vayus are our way to develop the story further! We learn more about Yoga through the interesting narrative laid down by the ancient philosophy of Yoga. The story of Yoga and of vital energy continues with the introduction of five new characters: the Prana Vayus. They have names, symbols, direction of energy, location in the body, are related to the Chakras and the five elements, and they have qualities. These are the currents that move our energy like that of water in the river. When we experience imbalance within our system (be it physical, psychological, emotional, spiritual, or psychically) we may become like that proverbial bayou. The bayou can be wild, and rich, and exciting in its own right. But eventually we need to join the bigger river, and flow through our journey.

Summary of the 5 Prana Vayus

Apana Vayu – Downward direction, related to 1st & 2nd Chakra, earth and water elements
Samana Vayu – Inward & outward direction, related to 3rd Chakra, fire element
Prana Vayu – Upward direction, related to 4th Chakra, air element
Udana Vayu – Upward and in a circulating direction, related to 5th Chakra, space element
Vyana Vayu – From the center and outward, related to 2nd through 6th Chakras, space, air, fire and water elements.

Prana Vayus and the Pranamaya Kosha

This story of the Prana Vayus springs from the Pranamaya Kosha. In order to understand the many dimensions of our true being, Yoga looks at our form as having five distinct Koshas, or layers, or sheaths. The Koshas provide an outline to help categorize aspects of our human being-ness. Just as Asana (yogic postures) are related to Annamaya Kosha (the physical body), the breath and Pranic energy is related to Pranamaya Kosha.

The five Koshas are:

  1. Physical Body – Annamayakosha
  2. Breath/Energy Body – Pranamayakosha
  3. Psycho/Emotional Body – Manamayakosha
  4. Witness/Wisdom Body – Vijnanamayakosha
  5. Bliss Body – Anandamayakosha

Kriya Yoga: Tapas, Svadhyaya and Ishvara Pranidhana

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Group of Yoga Joes doing postures

Group of Yoga Joes doing postures

Kriya Yoga* (or kriyayoga) is yoga in action. The “action figures” of yoga are the last three Niyamas: Tapas, Svadhyaya, and Ishvara Pranidhana. They make up the perfect how-to formula of doing yoga. Kriya Yoga can be practiced along the more modernized, Westernized version of yoga (i.e, primarily doing Asana postures). The three parts to Kriya Yoga separate the do-ers of yoga from the posers of yoga.

Yoga in Action off the Mat

Yoga Joe doing Warrior I

Kriya Yoga is active, rather than passive. The strengths of Tapas (spiritual discipline), Svadhyaya (self-study), and Ishvara Pranidhana (the ultimate surrender to the divine) make for a solid, yogic action plan. I find it interesting that Kriya Yoga, one of the most “active forms” of yoga, takes place off the yoga mat!

It may be that Kriya Yoga is more difficult than many of the Asana (yogic postures) in a yoga practice. Let’s see . . . hold Warrior I for three minutes, or stay fast to practicing the yoga of Tapas, Svadhyaya, and Ishvara Pranidhana everyday? Yep, Kriya Yoga is definitely harder!

Kriya Yoga kicks off the second of four Padas or “chapters” of the Yoga Sutras, the Sadhana Pada. Yoga Sutra 2.1 (YS 2.1) is tapaḥsvādhyāyeśvarapraṇidhānāni kriyāyogaḥ. This first sutra of the second pada spells out the three Niyamas of Tapas, Svadhyaya, and Ishvara Pranidhana. It is about needing the three main qualities of Kriya Yoga: enthusiasm, intelligence and humility.

Summary of these three Niyamas

  1. Tapas – “fire” of spiritual discipline, burning away impurities at all levels (body, senses, and mind) to bring transformation. The heat and energy brings to the surface the limiting beliefs, feelings and thoughts of the personality. Tapas brings a burning enthusiasm and passion for the practice of yoga.
  2. Svadhyaya – “self-study” to begin to see our true being. The inner witness observes our body, thoughts, emotions, and beliefs. This process helps us to release over-identification with a lifetime of conditioning. The practice of self-study points out the helpful and the unhelpful ways of being that we have cultivated.
  3. Ishvara Pranidhana – surrender to the intelligence that is in all of creation. With honor and humility for all of creation, we begin to see the divine in everything. This reverence helps us to recognize life as a gift and a blessing, even in challenging times.

The practice of “yoga in action” is how we take our yogic practice off the mat and into our daily lives. It is about having the passion to transform, the will to look closely at ourselves, and wisdom to yield to something greater than the everyday world we think we have created. Namaste!

*Kriya Yoga is also a named tradition of style of yoga meditation described by Paramhansa Yogananda and the Ananda organization focused on his teachings. Like many traditional styles or types of yoga, it too follows the philosophical precepts of the Kriya Yoga discussed in this post.

 

New Yoga Classes for September – stop waiting

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Tampa Yoga Therapy has New Yoga Classes

Got COVID-19 burnout? Waiting around for things to “get back to normal?” Me too. Then I realized that all I was really doing was JUST waiting. It’s been a generic type of waiting. Waiting for the unknown, or waiting for the unknowable. It’s time to stop waiting and start NEW Yoga Classes!

When COVID-19 hit as a real event I immediately closed down the studio and moved to virtually teach yoga via Zoom. That was back in March of 2020 (you know, 2020, the year when nothing happened?). Well, now it is coming on September 2020. The start of school, of fall, and of memories of all the symbology surrounding autumn. Reap the harvest, cornucopias, and the impending Autumnal Equinox happening on September 22, 2020.

It is time for me to stop waiting and start new Yoga Classes that I had been planning before COVID-19 hit. I’ve been waiting to see what would happen. As it has turned out, I’ve just been waiting. Pure and simple, generic, run-of-the-mill waiting. No special waiting. No profound waiting. That is not to say I’ve been sitting around doing nothing! Some of my work has been sort of special, and kind of profound. Now it is time to be NOVEL, as in new, not previously seen. Novel COVID-19 is insisting that all of us take a novel, new approach to change and transformation.

Here’s what I have decided to stop waiting for: NEW Yoga Classes! I’m starting them now.

These are four new yoga classes that begin Tuesday, September 1st and will continue every Tuesday:

NEW, Live, Online Yoga Classes via ZOOM:
Go to Schedule Now at TampaYogaTherapy.com to choose class, date and time you’d like to attend, and pay online
Tuesday 10-11:00 am EST Somatics & Yoga – Zoom ID 841 0083 4265 (passcode to be sent via email)
Tuesday 12 Noon EST Chair Yoga – Zoom ID 830 2208 9332 (passcode to be sent via email)
Tuesday 2:00-3:15 pm EST Calm Mind Yoga – Zoom ID 822 4493 0750
Tuesday 4:00-5:15 pm EST Healthy Heart Yoga – Zoom ID 815 8636 9880
Once you schedule and pay online ZOOM ID and passcode will be emailed to you.

Life on earth is definitely heading into a new “season.” Every year the world turns and winds us through the seasons. When our great, big earth changes the way the sun hits our planet, seasons change, and Earthlings change with it. Use this seasonal shift to help roll you forward. Stop waiting for something else to make the change for you. Stop waiting. Take a novel, new approach, and make the changes you’ve been waiting for.

Change your energy, change your perception, change your mind, change your body. Join me on Tuesday for a variety of Yoga Classes, or try out my FREE Yoga Classes offered on Wednesday’s:

FREE, Live, Online Yoga Classes via ZOOM:
Sign up for email class reminders and news to receive passcode for these Zoom classes:
Wednesday 10-11:00 am EST FREE Chair Yoga – Zoom ID 172 034 007
Wednesday 6-7:15 pm EST FREE Hatha Yoga in the Kripalu style – Zoom ID 197 662 299 

#tampayoga #zoomyoga #september #seminoleheightsyoga #autumnalequinox #tampayogatherapy #takemetotheriveryoga #stopwaiting #bemorenotless

Aparigraha: learning to let go

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Aparigraha is the idea of non-grasping. We’re talking about the synonyms of grasp, not the antonyms of grasp! I promise this is not an English lesson on the proper use of terms. Bear with me. Here are a few synonyms for grasp: hold, grip, clinch, clench, clasp, grapple, clamp, and lug. In yoga, Aparigraha asks us not to (fill in the synonym of your choice) thoughts, emotions, actions, ideas, people, things, situations, memories . . . that no longer serve. Translation: let go of anything that keeps you from realizing your own true nature. Learn to let go. Move forward to realizing your own true nature. Learn self-awareness to find your true nature.

Number 5 Aparigraha caps off the list of the five Yamas with an interesting twist. After we consider all the nuance around the other four Yamas, we come to Aparigraha. The Yamas ask us to study our thoughts, words and actions, that we might be more self-aware. And then, Aparigraha reminds us to not hold too tightly to what we perceive. Not to cling, even to our own self-awareness. Does this remind you of the odd phrase, “moderation, even in moderation?”

The five Yamas

  1. Ahimsa – non-violence
  2. Satya – truthfulness
  3. Asteya – non-stealing
  4. Brahmacharya – non-excess
  5. Aparigraha – non-possessiveness

Each Yama can be taken as literally as the Sanskrit translations allow. But a study into the Yamas, as a group, reveals that each Yama is more complicated than its direct translation. Aparigraha is equally vexing. When we are working on living a yogic life and trying to move forward on our spiritual path, “letting go” seems risky. We cling to our yoga practice, we hold tight to our need to be better practitioners of yoga. Easing up, letting go, and softening are all a hard sell to a dedicated yogi.

To release or to restrain

The root of Aparigraha is in the term “Parigraha.” Parigraha is greediness and possessiveness. The “A” in Aparigraha indicates it is the opposite of Parigraha. That points to Aparigraha as a form of self-restraint. We release excessive internal and external attachments. We restrain from achieving anything by way of harm or destruction to other sentient beings. We release the need to take possession. Aparigraha asks us to hold the reins lightly.

To reach or to grasp

The poet Robert Browning wrote a 267 line poem titled “Andrea del Sarto.” Fortunately for him, part of one line is recognized by millions with no interest in (or knowledge of) poetry. It is this:

Ah, but a man’s reach should exceed his grasp,
Unfortunately the rest of his sentence didn’t make the same famous cut. “Ah, but a man’s reach should exceed his grasp, Or what’s a heaven for?” Exactly. What IS heaven for, but to remind us of the infinite? We stop ending some pursuit with a grasp, and are freed to reach for our infinite being. Our own true nature. Free from limiting beliefs, free from grasping onto the borders of our limited personality.

The end of suffering

The letting go of Aparigraha is an end to a type of suffering. Similar ideas exist within other spiritual traditions. Buddha taught the four noble truths and the path that frees us from suffering (abandoning our expectation on the way things must be). Christianity commands us not to covet in a whopping two of ten commandments. All manner of suffering is in store for adherents not sticking to these spiritual paths. Psychologists have even described insatiable greed and its inherent grasping as an addiction. This grasping stuff is widely recognized as a real sore spot!

Five mindful ways to practice Aparigraha

  1. Watch your internal dialog for words like: always, never, all, nothing, must, should
  2. Be aware of feelings of envy and jealousy
  3. Make a gratitude list. Include people, things, gifts, and accomplishments.
  4. Examine your goals with an eye for the purpose behind your striving
  5. Adopt a short breath practice: inhale and say to yourself “I am,” exhale saying “enough”

Five ways to develop this discipline – the Niyamas

  1. Saucha – purity
  2. Santosha – contentment
  3. Tapas – disciplined use of our energy
  4. Svadhyaya – self-study
  5. Ishvara-Pranidhana – surrender and devotion to a force higher than yourself

As the first of the 8 Limbs of Yoga, the Yamas set forth a challenging list of social and ethical restraints. With the second of the 8 Limbs of Yoga, we are presented with the help guide: the Niyamas. The Niyamas assist us with needed personal discipline and self-study. It is through the Niyamas that Aparigraha can be recognized. Then, with our complete yogic practice we are able to compare and contrast what is real with what is the conditioning of our personality. We come to realize we are able to reach for our own true nature, our own limitlessness, Or what’s a heaven for?

 

Brahmacharya: Conservation of Life Force Energy

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List of the Yamas

Working with our life force energy is a primary, physical yogic practice. We “stretch the muscles” of that life force with the body and our breath. The philosophical and spiritual aspects of yogic practice are also primary to working with life force energy. Brahmacharya falls into this latter category of working with “mind stuff.” Brahamacharya is one of the Yamas, the first of the Eight Limbs of Yoga. Brahmacharya is the mindful practice of conserving life force energy, making it more available for our spiritual journey.

To focus our life force energy we can start with Asana, the physical body postures of yoga. Asana is probably the most recognizable form of yoga. Most people understand that yoga involves body postures such as downward facing dog, sitting in Lotus posture, or holding some variation of the Warrior postures. And from Asana, we move into the breath practices of Pranayama. Asana and Pranayama are practiced together. Our gateway to generating and directing life force energy is through the body. We move, we breathe. We focus, we transform.

Brahmacharya is the fourth Yama. The Yamas are a listing of ethical guidelines, although not necessarily worked through in a particular order! The 5 Yamas are as follows:

Ahimsa – non-harming
Satya – truthfulness
Asteya – non-stealing
Brahmacharya – non-excess
Aparigraha – non-grasping

Taken together, the Yamas give us a way to recognize how we are directing our life force energy with our words, actions, thoughts, and intentions. By examining ourselves in meditation and contemplation, we begin to recognize where we are sending our energy. Another term for life force energy is Prana. And as the saying goes, “Where the mind goes, the prana flows.”

Brahmacharya asks us not to waste our life force energy in excessive behavior. If we become too heavily invested in something (you name it: fame, fortune, sex, money, rock and roll, and so on . . . ) we pour all our life force energy in a single focused direction. Sometimes single focus is needed to achieve goals and to accomplish things. A sign of single focus overload, and imbalance is when we describe ourselves as burned out, wrung out, or stressed out. The ability to bring our energy back in balance allows the life force energy to flow with comfort and ease.

A yoga practice gives a full range of tools to achieve balance. We prime the body for balance by moving the limbs, stretching, holding, centering, and breathing. Breathing deeply and thoroughly. Breathing into the posture, visualizing the breath as it rises up through the body and moves gently downward in a easeful and grounding direction. We engage the muscles and experience the sensations of that muscle activation. The body moves and is stimulated. The nervous system is queued by the breath for either action or to reach a calm state. The mind becomes focused on every experience of the body, and the monkey mind is tamed by being given the task of total awareness. And then we step off the mat!

Yoga has both “on mat” and “off mat” components. Both require yoga practices to develop a keen awareness to our own personal experience of body, mind and emotion. Brahamacharya and the other Yamas of Ahimsa, Satya, Asteya, and Aparigrapha are off the mat yoga practices. By watching our thinking and questioning our intentions, we may become aware of a mind/spirit imbalance. Here are a few subtle examples of how Yamas may give us opportunities for more balance:

Ahimsa (non-harming, or doing no harm) – we realize we are making judgement calls about a complete stranger. Rather than looking away or avoiding them, we decide to smile and offer a few words of friendly conversation. We do this because we realize others may sense they are being judged and rather than continuing to perpetuate that harm, we choose differently.

Satya (truthfulness) – we notice one day that something we have believed in is a “truism.” It turns out to be fully formed by our personality, upbringing and culture. We may have been believing something simply because “it’s always been done that way.” We realize it isn’t really true, after all. We experience the difference between our distorted thoughts and our own true nature.

Asteya (non-stealing) – after realizing our constant tardiness is an irritation to our family and friends, we decide to stop wasting their precious time. Rather than “stealing” their time by making them wait, we decide to return that valuable item! We show more patience, we offer to do a favor or a task that will lighten their load. We begin to understand we should not take that which is not offered (someone’s time, their energy, their self-respect, etc.).

Brahmacharya (conservation of life force energy, non-excess) – after reading some old journal entries we notice a pattern of negativity. Granted, the journaling project has helped us clarify our feelings. But in this hindsight we realize how much energy we have expended on worry, doubt, and agitation. We decide to start a gratitude journal!

Aparigraha (non-grasping, attachment) – We begin to question why we are hanging on to this idea of the perfect relationship. It’s caused us to “unfriend” people and disengage from others who seem to care for us. We wonder why we are so attached to having some need met, why we keep grasping for some great prize. It’s making us tired and depressed. We decide to give it a name. We call out its name when we see it working its way into our thoughts. Here’s a great story about that very thing: “I see you Mara!”

Brahmacharya helps us consider how we are spending our energy. A practice of Brahmacharya may be one where we take time to watch thought forms in the mind. This can be done on the mat, such as during seated meditation or during Asana. Or off the mat, by developing a “radar system” to detect patterns of excess. Patterns of thought, particularly reoccurring themes may clue you into places where you may want to consider conservation of energy. Developing awareness to sensation in the physical body, emotional activation in the nervous system, and awareness to thought forms are all tools to be sharpened through yoga practice. Through a regular (non-excessive!) yoga practice, a greater sense of balance will be achieved.

 

 

 

 

 

Universal Loving Kindness Meditation

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Universal Loving Kindness Meditation comes from the Buddhist practice of Mindfulness. It is one of the mindfulness exercises used to clear the mind and focus the attention. It is often referred to as Metta (Poly) or Maitri (Sanskrit), the practice of loving kindness. There are many variations on the general theme of this meditation. The basic approach is to recite statements asking for loving kindness for ourselves, for those we love, for those we do not know personally, for those who we may dislike, and for all sentient beings.

Book Cover Mindfulness In Plain EnglishMy favorite version of the Universal Loving Kindness Meditation can be found in the book Mindfulness In Plain English by the Venerable H. Gunaratana Mahathera. The book was copyrighted in 1991 with several statements in the opening pages offering it as free for distribution. “Permisssion to reprint for free distribution has been kindly granted by the author.” “Reprinted for free distribution.” “This book is strictly for free distribution, it is not to be sold.” At 185 pages, this slim volume gives practical, straight-forward direction on how to practice mindfulness meditation.

In Chapter 9, Set Up Exercises (numbered pages 89-98) Universal Loving Kindness Meditation is explained in as plain English as one could hope. The text goes through a discussion on the importance of reciting certain passages within the Mindfulness practice. Simple and clear:

“They are not prayers, and they are not mantras. They are not magical incantations. They are psychological cleansing devices which require mental participation in order to be effective. Mumbled words without intention are useless.”

The “psychological cleansing device” is actually the mind viewing itself in deep concentration. Through this close examination of our thoughts, we begin to eliminate harmful thoughts that no longer support us on our path. Instead, we replace them with the more useful thoughts of loving kindness toward ourselves and others. Replacing a negative thought with a positive thought is not a new psychological construct. And using repetition we begin to encode to memory, and indeed encode to a new way of thinking.

As in most skillful development, we make progress when we repeatedly work and practice. Mindfulness is a skill and Universal Loving Kindness Meditation is one of its practices. As mentioned, there are many versions of Metta. Take a look at a few of the ones listed below and see if one of them will work for you. At the end of this post is the version given in the book Mindfulness In Plain English.

Links to the book Mindfulness In Plain English:
In print, a pdf file from the Buddha Educational Foundation: http://ftp.budaedu.org/ebooks/pdf/EN036.pdf
In audio, via YouTube: https://www.youtube.com/watch?v=sLbflbaj_1A

Basic instructions for a similar practice from The Metta Institute.

Issue at Hand by Gil Fronsdal, free from The Insight Meditation Center

 

The following is a direct excerpt from the text of Mindfulness In Plain English. It contains the recitation phrases for Universal Loving Kindness, along with the general instructions given along with the practice.

______________

At the beginning of each meditation session, say the following sentences to yourself. Really feel the intention:

1. May I be well, happy and peaceful. May no harm come to me. May no difficulties come to me. May no problems come to me. May I always meet with success.

May I also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

2. May my parents be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

3. May my teachers be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

4. May my relatives be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

5. May my friends be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

6. May all indifferent persons be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

7. May my enemies be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

8. May all living beings be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success.

May they also have patience, courage, under-standing, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

Once you have completed these recitations, lay aside all your troubles and conflicts for the period of practice. Just drop the whole bundle. If they come back into your meditation later, just treat them as what they are, distractions. The practice of Universal Loving Kindness is also recommended for bedtime and just after arising. It is said to help you sleep well and to prevent nightmares. It also makes it easier to get up in the morning. And it makes you more friendly and open toward everybody, friend or foe, human or otherwise.

______________

 

Online Yoga at Take Me To The River Yoga

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Online Yoga Classes At TampaYogaTherapy.comThere’s no excuse NOW for practicing yoga! You can’t argue with the comfort of your home and on your own schedule. Online yoga classes are here and popping up all over. And who cares if you don’t have the latest sleek and awesome stretchy yoga pants? No need for the best, supportive specialty yoga bra and top either. Come as you are, literally and figuratively!

Social distancing may be our new normal for awhile. It requires a physical barrier of space between us at this time. And we are leaning heavily on technology to keep us connected. Online yoga classes taught live and pre-recorded are not a new thing. They’ve been going on since the early days of the internet on platforms like Facebook and YouTube. Now we have Vimeo, FaceTime, Instagram stories, GoToMeeting, ZOOM, BlueJeans, and many more. Bandwidth may end up being an issue, but that’s a topic for another time.

I posted my first online yoga classes on March 4, 2020 in preparation for my trip to the Kripalu Center for Yoga and Health in Massachusetts. My online yoga classes were set up for my regular students to practice yoga while I was away at yoga therapy certification training. As it turned out, online yoga classes are needed by a much larger audience now. COVID-19, the corona virus seems to be changing everything in our lives. And online yoga classes are just one more yogic “adjustment” we need to make.

Online Yoga Classes from Take Me To The River Yoga & Tampa Yoga Therapy

My online yoga classes can be found on my yoga therapy website, TampaYogaTherapy.com under the “online courses” tab. I plan to add to the following courses and add different courses in the coming weeks. Here is a sampling of the online yoga courses now on the Tampa Yoga Therapy site:

Online Chair Yoga – Practice yoga in a chair. If you’ve done yoga before you’ll recognize many of the movements in this class. If you’ve never done yoga before you may find this to be one of the most accessible forms of yoga. Make no mistake, chair yoga is STILL yoga.
Pranayama – this course features short videos demonstrating breathing practices such as Dirgha (the three part breath), Nadi Shodhana (alternate nostril breathing), Kaki Mudra (the beak breath), Kapalabhati (the skull polishing breath), and others.
Basic Yoga Practices – which includes a free “preview” video titled, “Please Watch This First,” where I explain a general approach to yoga asana practice. The lessons within this course are for practices like the Sun Salutations sequence, a basic yoga practice.
Live Yoga via ZOOM – This is where you’ll find the current week’s regularly scheduled, live yoga classes where I will be teaching class from the Take Me To The River Yoga studio.

My plan is to improve my technical expertise. I have a lot to learn with regard to streaming on the internet, like how to improve sound quality, and other aspects of yoga online delivery. I’m practicing! And I am practicing yoga online too. Please join me in either a live class via ZOOM or through a pre-recorded online yoga class. It’s easy. Try it today at www.TampaYogaTherapy.com/courses.

#yogaonline #tampayoga #yogatherapy #tampayogatherapy #yoga #cabinfever #yogaintampa #onlineyogaclass

 

First encounter with Ram Dass

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Baba Ram Dass first appeared on my radar in 1971. I am remembering him now after learning he reached the other shore on December 23, 2019. Back in the summer of ’71, I had just turned 15 and was spending a few boiling hot summer weeks at my grandparent’s house in Nashville. Many a summer was spent alone with my grandparents for a few weeks. In hindsight I realize I was sent there to reduce summer trouble/fun with my friends. That strategy unraveled quickly within the mix of my grandma, the Nashville scene, access to a new set of FM radio frequencies, and the explosive, culture movements happening all over the country at that time.

The real undoing began when Grandma took me to a local bookstore that summer. She was a strong supporter of reading and collecting books. Her shelves were stocked full with my two aunt’s complete collections of Nancy Drew books, classics from Tolstoy and Salinger, the Firefox set, and a whole lot more. I think I read them all. Then there was the bookstore, with its large table stacked about two feet high and from edge to edge with Ram Dass’ new book Be Here Now. Grandma breezed right past the display and off to the history section, or some other area of her interest. And I stood there frozen in my tracks wondering, what IS this?

There are several visceral and tactile things that happened that first time I picked up a copy of Be Here Now. First, the format is square, the cover art is “stareable” for long periods of time, and some of the pages are printed on a darker brown, Kraft-style paper. I picked it up, flipped through it, and looked at all the unusual drawings and handwritten passages. I read the captions under the pictures of the exotic people, pondered the images of the long hairs, and wondered at all the religious imagery and messaging. Bink! A light inside switched on. This book would be mine. Oh yes, it would be mine!

I met Grandma at the cash register and handed over my copy of Be Here Now, she gave it a quick glance and put it on the counter. Whew. She must have been focused on her own purchase because if she had opened it and looked through it, I would have been dispatched immediately back to the display table to return it!

My grandparents were loving and affectionate. Their love of family was matched with a passion for God-fearing, Southern conservative values. They went to great lengths to preserve the minds and views of all our family members, and they worked hard to save us all from any hint of impropriety. Thinking about this now, I am sure Ram Dass would not factor into their idea of great literature for young minds.

It was an unusual time. By the next summer I had read and re-read Be Here Now many times and had somehow lucked into a copy of the book Monday Night Class by the late Stephen Gaskins. Imagine my surprise when I realized that Stephen Gaskins and other members of The Farm were in Summertown, Tennessee! At the time it seemed odd that Tennessee, that state of civil war division, was the center of the universe for my 16 year old awakening. But there it was. Tennessee, home to a long line of my maternal ancestors. 

So it was with some crazy thinking that I considered asking my grandparents to take me to The Farm in Summertown. Ah, to be so young and so optimistic! It just seemed like an amazing place that I really needed to experience. But Grandpa proved to be on top of the goings-on in Summertown. He worked for the Tennessee division of highways and knew every highway, and county road in the state. When I asked him where Summertown was, he looked down his nose at me with one of his most serious expressions and said, “you don’t need to know anything about Summertown.” Gulp. End of discussion. 

But then, there was the miracle of how I talked them into letting me go see Leon Russell and Poco at the Nashville speedway in 1972 with the nice young ice cream man who discovered me on his route through their neighborhood. My own parents would have never approved. What? A rock concert? With who? That long haired ice cream boy, who we don’t even know? No way. Grandparent’s are great, aren’t they? But I digress. Again.

Every summer in the early 70s proved to have different parts of mind-expanding periods in my life. Ram Dass’ book Be Here Now had a profound impact on how I would see the world differently. I didn’t entirely understand what he was talking about, but I was drawn to Be Here Now with its odd poetic rambling, spiritual vibe, and the feeling of a journey into consciousness. It would be much later that I would hear the sound of his voice and come to love the recordings of his lectures.

Born Richard Alpert on April 6, 1931, Ram Dass was many things: son of the founder of both Brandeis University and the New Haven Railroad, psychology and education professor at Harvard alongside contemporary Timothy Leary, and LSD experimenter before LSD became illegal in 1968. I’ll remember him most fondly for his great laugh, intellectual gymnastics, spiritual insightfulness, and (alongside Alan Watts) one of the best distillers of eastern thought for the western mind. He was brilliant. Profane. And one of my first teachers.

I keep Be Here Now on my everyday book shelf. I take it down from time to time to remember that summer in 1971 when I first encountered Ram Dass and his book Be Here Now.  I try to have moments of clarity when I am actually here, now. And I can hear his voice in my head, as he might deliver the following list of his quotes:

“What you meet in another being is the projection of your own level of evolution.”

“Treat everyone you meet like God in drag.”

“As long as you have certain desires about how it ought to be you can’t see how it is.”

“If you think you’re free, there’s no escape possible.”

“Only that in you, which is me can hear what I’m saying.”

“A feeling of aversion or attachment toward something is your clue that there’s work to be done.”

And, of course, one of the most quoted, “We’re all just walking each other home.”

Namaste to you Ram Dass.

June 21 is International Day of Yoga

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The International Day of Yoga (and the summer solstice!) is on Friday June 21. Many yoga studios have special events planned around this auspicious day. We will celebrate International Yoga with free yoga classes the week of June 21. In honor of this June event, Take Me To The River Yoga often donates the proceeds from June yoga classes to local charities. One of those charities to receive your class donations is headquartered in Tampa, The Spring.

The Spring was established in 1977 and is the Department of Children and Families (DCF) certified Domestic Violence Center for Hillsborough County.

The Spring’s mission is to prevent domestic violence, protect victims, and promote change in lives, families and communities.

The Spring’s mission aligns with the Eight Limbs of Yoga and we were happy to support their efforts as we practice yoga at the studio. Our number one “branch” among the Eight Limbs of Yoga is Ahimsa, the concept of non-violence and of doing no harm. Join us in support of all healing communities during this season of celebration for the International Day of Yoga.

Check the class schedule, come to yoga class to honor the traditions of giving. One way is to make a donation to The Spring. If you’d like to take gently worn clothes, or would like to make a larger donation to The Spring (by cash or checks) find out more on their website.

Thank you in advance for your generosity. Namaste!

Dharana is concentration

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Going out on the 6th limb

Dharana (pronounced DAR-ah-nah) is one of the 8 Limbs of Yoga. It is described as a type of focused attention, or concentration. One has to wonder why this important yogic practice is relegated to the sixth limb position! Our ability to concentrate and to focus is at the heart of both our meditation and asana practices.

Let’s look at the order of the 8 Limbs of Yoga, starting with the first five. Right thought, speech and action as described in the first two limbs (the Yamas and the Niyamas), posture and breathing in the third and fourth limbs (Asana and Pranayama), deep awareness and the ability to withdraw from sensory input with the 5th limb (Pratyahara). At the sixth limb we arrive at the practice of single pointed attention on an object of focus (Dharana). Maybe the discipline of the first five limbs helps us to develop the serious intention required to practice Dharana. And the other thought is that the 8 Limbs of Yoga aren’t necessarily practiced in any particular order!

To practice Dharana we concentrate deeply to lock consciousness in on a single point. The importance of Dharana is probably evident to our practice of yoga. It’s made even more clear in the opening of the third chapter of the Yoga Sutras. Chapter three starts with a complete description of Dharana. By the fourth and fifth verses we learn that it is a key to wisdom.

4. Concentration, absorption, and integration regarding a single object compose the perfect discipline of consciousness.

5. Once the perfect discipline of consciousness is mastered, wisdom dawns.1,2

The steps to single pointed focus is similar to many of our yogic practices. It starts with watching the mind, and bringing it back to the practice when it wanders. The following Dharana information is largely based on teachings from one of my teachers, Freedom Cole3. Here are the steps, science, benefits, and practice of Dharana:

Practice steps for Dharana

  1. Sustain attention on a selected object of focus
  2. Self monitor
  3. Detect wandering thoughts
  4. Return attention from wandering thoughts to the object of focus
  5. Disengage from distractions
  6. Practice 3-5 minutes. Work up to longer periods of time
  7. More experienced Dharana would include Pratyahara

Dharana and the science of EEG

Research using EEG (electroencephalogram), scientists are able to view activity in the brain during meditation. It is through the practice of Dharana that  to focus the mind.

    1. Increased Gamma waves in the frontal lobes
    2. Increased activity in the right dorsolateral prefrontal cortex

Therapeutic benefits of Dharana

Science is coming online to help us understand the yoga therapy benefits of Dharana. Measurements such EEG, heart rate, heart rate variability are quantifying the results of meditation and the deep focus that Dharana plays.

Dharana may benefit:

    1. Research indicates that it may benefit depression by reducing active brooding on negativity
    2. May reduce distractibility and cognitive decline
    3. Strengthen self-monitoring, mental stability, and memory
    4. May be beneficial for trauma and addiction by strengthening the prefrontal cortex
    5. May improve Mindfulness meditation practice (without concentration skills, mindfulness may turn attention to anxious or traumatic stimuli). Dharana may help keep the mind from turning in a negative direction

How to practice Dharana with Asana

Dharana is an embodied practice. There is no need to engage the mind in all sorts of rational thought forms. Focus on the body. Focus with the body. A few examples of basic Dharana practices, going from simple to a more complex approach:

  1. Focus on a body part (i.e., the big toe in a forward bend)
  2. Focus on a specific muscle or a specific repetitive movement (i.e, vinyasa flow)
  3. Focus on combined integration of asana, pranayama, and pratyahara (i.e., sun salutations as a “meditation in motion”)

Dharana, the sixth limb of yoga, is the development of skill to consciously control attention. It is at this point that the 8 Limbs of Yoga do tend to work in a linear fashion. The seventh limb is Dhyana, the state of meditation. And finally, what we all are waiting for: Samadhi, the eighth limb, the state of Yoga.

 

1The Wisdom of Yoga, by Stephen Cope, Appendix B – Yoga-Sutra in English translated by Chip Hartranft

2Online pdf of the Yoga-Sutra in English by Chip Hartranft. Includes Sanskrit pronunciation guide, Sanskrit-English translations, and Sanskrit-English glossary

3Freedom Cole, Integrated Yoga Therapy Training, Kripalu Center for Yoga and Health, Stockbridge, MA, 2019

Home Yoga Practice

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Do you have a home yoga practice? Have you developed a regular yoga practice for yourself? Maybe your regular practice is to go to your favorite yoga classes every week as consistently as possible. And your home yoga practice might be to take a few minutes to move and stretch each day.

I started thinking about home yoga practices for my students. Sometimes I have to cancel a class. When I’m away from our classes together, I hope my continued encouragement to do yoga at home gains traction. As a yoga teacher, I want students to learn yoga and eventually develop their own home yoga practice. A person makes the most progress when yoga becomes a part of their everyday lives. So, let’s consider the merits of both a yoga studio practice and a home yoga practice.

Home Yoga Practice vs Yoga Studio Practice

Most of us would agree that practicing yoga with others helps to keep us in class, and on the mat from start to finish. It may make us more motivated to put in a strong yoga practice. We stay with each pose, attempt each move, and participate more actively. Yoga is not a competitive sport but it can feel like a team sport. A “team of yogis” moving through asanas and breathing together in pranayama can inspire you go that extra mile. It is uplifting to watch as others move together with you in a yoga studio class.

The home yoga practice can make yoga easy. For starters, you’re at home! You don’t have to find a class, get dressed, comb your hair, drive your car, or go online to schedule or pay for class. The downside is you don’t have to commit to… well, anything. The home yoga practice can make yoga hard, because it is easy to get distracted with home tasks. Like some many areas of our life, we bemoan: “The mind is wonderful servant but a terrible master.” But let’s decide that your heart is in it. You know it will be a good and positive habit to develop. Even the servants of your logical mind must yield to the obvious pros and cons.

Merits of a Home Yoga Practice

  • Developing intentional awareness – many yoga studio teachers (like me!) will give the queue to become more aware, to notice sensation, to scan the body, to go inside and check in with how you are feeling. The teacher may be talking through this at just the moment when you need quiet and stillness! In a home yoga practice, develop a keener awareness by suggesting these queues to yourself by yourself. You set the intention when you say to yourself, “now, go deep inside and feel your body from the inside out.” 
  • Giving your body exactly what it needs – you’re the expert on your own body! You know the difference between a twist that feels oh-so-good versus one that is unpleasant and is moving in the direction of painfulness. Ask your body what it needs. Offer yourself movement suggestions, “how does this feel? oh, well, how about this, then?” Move in ways that help you release and relax, and strengthen and balance.
  • Working on advanced poses – So you want to do headstands? Gear your home yoga practice to poses that prepare your body for headstands. For example, warm up and spend the rest of your time going up and coming down (gracefully! and against a wall!) from headstand and child’s pose with strength and control.
  • Choosing more meditation or more pranayama – Have you ever been in a studio yoga class doing alternate nostril breathing and reluctantly had to stop before you were ready? I have! Several more rounds would have been oh-so delicious. A few minutes more (or less!) of mindfulness meditation or savasana would have been just right. Experiment with yourself. You choose!
  • Working with personal preferences – In a home yoga practice you may find yourself doing the same poses and sequences every session. What’s up with that? A home yoga practice gives you the opportunity, indeed the intention to examine your own choices. Like eating habits, what we most avoid doing in yoga class may be exactly the thing we need most! Working with personal preferences help us to notice and choose a practice (a habit, a meal, a pose) that creates more balance in our lives.
  • Going long or going short – What’s the ideal yoga practice time. An hour? An hour and 15 minutes? Ninety minutes? Two hours? With a home yoga practice you decide. Some days it may be exactly 23 minutes using your phone timer. Other days it may be outside, in the park, in between walking, skipping or running. Go long or go short. Just go and do it!

Planning a Home Yoga Practice

Deciding to develop a home yoga practice is the first step. Once you set the intention to begin, you’ve already started! Yoga Journal offers a few keys to a successful home practice:

  • Make a date with your mat – use the time you have, even if that means 15 minutes
  • Find inspiration – books, videos, or using your favorite sequence from your studio class
  • Choose a focus – standing poses, inversions, twists, forward folds
  • Beginning and ending – develop quiet and calm for the start and the finish
  • Just do it – get past your mind stuff and “experience yourself more clearly”

Beginning a Home Yoga Practice

There are all sorts of videos online for yoga, pranayama, meditation, mudras, chanting, and yoga philosophy. The following are links that give me inspiration in teaching yoga and in doing my own home yoga practice. You may recognize some of the postures, queues, and language that I use when I teach classes at Take Me To The River Yoga studio. You can always come to Take Me To The River yoga studio to practice these same styles in a studio yoga class with me. I encourage you to also try a few of these online classes, get inspired and develop your own most meaningful home yoga practice. 

Somatics and Yoga – James Knight’s youtube channel “Gentle Somatic Yoga” lays out several different somatic practices by topic. For variety and for addressing specific issues, this is a good primer on the topic of Somatics and Yoga.

Mindful Hatha Yoga – Mindful Hatha Yoga tends to be a more gentle practice with focus on slow movement and concentration on the breath. Yoga with Adrienne is a popular yoga channel with different styles. I like Adrienne because she’s approachable, has a sense of humor, and gives great direction and options. This is her Gentle Yoga – 25 Minute Gentle Yoga Sequence. 

Chair Yoga – The Moffitt Cancer Center in Tampa has posted several chair yoga videos. This “Gentle Yoga in the Chair” is one of the best I have found.

Kripalu Vinyasa Flow – One of my teachers at Kripalu, Coby Kozlowski teaches this Moderate Kripalu Vinyasa Flow class. 

Mindfulness Meditation – Tara Brach is my go-to meditation teacher. Her videos and podcasts are so inspiring! Here’s her youtube channel. Most all her talks begin with a discussion and end with a short, guided meditation. She is easy to relate to, offering poignant, compassionate quotes from Rumi, Rilke, and telling stories to give texture and deep meaning.

Kirtan Kriya – The Alzheimer’s Research and Prevention Foundation explains the steps, benefits and results they’ve seen with the practice of Kirtan Kriya. Read up on the technique using the fingers, then go to this link to practice with music and timing. The youtube video has are no words or instruction but just provides the framework of music, chanting and timing for this practice. I’ve written on Mudras and Homunculus Man to explore the physiology behind the effectiveness of hand gesture practices.

 

Yoga and Chronic Kidney Disease (CKD)

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Chronic Kidney Disease: How Big is BIG?

Chronic Kidney Disease (CKD) is big. It’s as big as the globe, and it affects 1 in 10 people worldwide. One in TEN! That’s big. And in the United States that statistic balloons out to a whopping 1 in 7. In addition to the astounding rates of CKD, adults in the US have two or more chronic diseases. Consider that it is often paired with other chronic diseases. That makes CKD even bigger.

The yogic lifestyle addresses the main risk factors that contribute to CDK and other chronic diseases: lack of physical activity, poor nutrition, tobacco use and excessive alcohol. These four main risk factors are big when you consider how many people participate in these four risky behaviors. A yogic lifestyle reinforces discernment and discipline. Practicing a yogic lifestyle brings awareness to thought and action. With yoga practice we learn to listen to the body and choose wisely.

What in the world can we do?

World Kidney DayWorld Kidney Day, a global awareness campaign launches their big annual events to bring awareness of preventive behaviors for addressing kidney disease worldwide. March 14, 2019 is World Kidney Day. The theme is, “Kidney Health for Everyone Everywhere.” Everyone, everywhere? Sounds really big.

The World Kidney Day campaign urges several concrete measures to improve kidney care. Starting with, “Encourage and adopt healthy lifestyles (access to clean water, exercise, healthy diet, tobacco control. Many types of kidney diseases can be prevented, delayed and / or kept under control when appropriate prevention measures are in place.”

Yoga and the “sister” practice of Ayurveda have direct application to promoting kidney health. The ancient practices of Yoga and Ayurveda offer teachings of movement, breath work, healthy diet, and meditation – all contributing to stress reduction and an overall healthy lifestyle.

National Kidney FoundationThe main functions of the kidneys are to clean the blood, support healthy bones and tissue, and to keep the blood pressure normal. The National Kidney Foundation points out this symbiotic relationship of the kidneys and the heart: hypertension causes CKD and CKD causes hypertension. Heart disease in the number one cause of death in people with the CKD. Family history, hypertension, and diabetes are all risk factors to chronic kidney disease.

Stress is another BIG risk factor

Stress has a negative impact on every type of disease. Chronic stress puts your health at risk. And every risk factor of Chronic Kidney Disease is aggravated by stress. Stress raises your heart rate and elevates your blood pressure. Anything from an anxious thought to a life-threatening event can trigger the body’s stress response. The body releases adrenaline and cortisol to enable us to think quickly and act even quicker. This super human reaction is great when it’s really needed. The problem comes when we fall into a pattern of reacting to every day events as if they are a major challenge. And sometimes they can feel that way!

Fear of losing your job is distracting and creates constant worry. An argument with a loved one can sour your mood for the rest of the day. Even stressing out over the latest political rant can seem like a threat to world peace. Our lives are filled with every day events that cause the mind to worry, fear, and to stress out. When the mind is not at peace, the body remains ready to react. This state of readiness is the stress response. Great when it’s needed, harmful when it keeps us on constant alert to the next threat looming around the corner.

Yoga is BIG at stress reduction

The first two “guidelines” in yoga, the yoga sutras in English and Sanskrit are:

1.1 Now, the teachings of yoga (atha yoga anusasanam)
1.2 Yoga is the stilling of the fluctuations of the mind (yogas chitta vritti nirodha)

The first two sutras sum up yoga’s big picture. The teachings of yoga are for calming the mind! We use yogic movements of the body (asanas, the postures), yogic breathing techniques (pranayama) and concentration (dhyana) to help ourselves bring calmness to the disturbing thoughts in our mind. Yoga is a stress reduction practice!

When we breath slowly and deeply, and focus our thoughts on how our body is feeling we create the “relaxation response.” The relaxation response was coined by Dr. Herbert Benson, Associate Professor of Medicine at Harvard Medical School. (His relaxation response technique is a close replication of the centuries old approach to several different forms of meditation). The relaxation response sends millions of messages to the body and the brain – in that order! It confirms to all systems that we are calming down. It informs the nervous system that everything is fine. 

And everything is OK

  • Breathing relaxes the body
  • Adrenaline stops flowing
  • Heart rate returns to normal, or slows down further
  • Blood pressure normalizes or comes down
  • Mind returns to the next task at hand

Sample one hour practice*

(1) Physical postures done with awareness (many of these postures may be more effective with variations that involve twists and rotations at the waist). Search for the following pose descriptions on Yoga Journal’s site.

A. Standing asanas (1 minute each): Mountain pose with arms stretched and with bound hands (Urdhva-Hastasana), Backward bending, from waist (Ardha Chakrasana), and Half-waist-rotation pose (Ardha Kati Chakrasana).

B. Sitting asanas (1 minute each): Extension of the front body (Purvottanasana), Cobra (Bhujangasana), Hare pose (Shashankasana), Seated twist (Bharadvajasana/Vakrasana), Butterfly (Baddha Konasana)

C. Supine asanas (those in reclined position, 1 minute each): Reclining bound angle posture (Supta Baddhakonasana), Reclining cross legged posture (Supta Svastikasana), Bridge pose (Setubandhasana), Shoulder stand on a chair (Salamba Sarvangasana), Inverted lake pose (ViparitaKarani), Air releasing pose (pavanmuktasana), Corpse posture (Savasana) with bolster support under chest.

(2) Breathing techniques (Pranayama, a 10-15 minute session): Hands in and out breathing (10 rounds in 2 minutes), hand stretch breathing (10 rounds in 2 minutes), tiger breathing (10 rounds in 2 minutes), alternate nostril breathing (Nadisuddhi; in 5 minutes), left nostril breathing (Chandra AnulomaViloma; 27 rounds in 5 minutes, 4 times per day), humming bee breath (Bhramari; in 2 minutes), Cooling pranayama (Sitali; 9 rounds) and abdominal breathing in lying-down position in 2 minutes.

(3) Yogic relaxation at the end of asana and pranayama (Savasana, a 20 minute session): Techniques with imagery or mindfulness based stress reduction meditation. (Mindfulness Meditation, Yoga Nidra, or a rotation of consciousness practice).

*Practices to be avoided are pranayama and asana that may raise heart rate (i.e., Bhastrika, Kapalabhati, and inverted poses like headstand).

References

Role of Yoga in Chronic Kidney Disease: A Hypothetical Review, Kashinath GM, Hemant B, Praerna C, Nagarathna R and Nagendra HR, Division of Yoga and life sciences, Swami Vivekananda Yoga Anusandhana Samsthana (S-VYASA University), Banglore, India, https://www.omicsonline.org/open-access/role-of-yoga-in-chronic-kidney-disease-a-hypothetical-review-2161-0959.1000167.php?aid=26109

Keep your kidneys healthier with yoga, The Art of Living, organization founded by Sri Sri Ravi Shankar, https://www.artofliving.org/in-en/yoga/health-and-wellness/yoga-for-stronger-kidneys

Yoga Therapy Kidney Disorders, Asana International Yoga Journal, https://www.asanajournal.com/yoga-therapy-kidney-disorders/

Chronic stress puts your health at risk, Chronic stress can wreak havoc on your mind and body. Take steps to control your stress, Mayo Clinic staff, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

 

 

 

Yoga Therapy: Kripalu’s reading list

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The following is the recommended reading list for the Integrative Yoga Therapy 800-hour Certified Yoga Therapist program at Kripalu Center for Yoga and Health in Stockbridge, MA. I am working toward becoming a C-IAYT, a Certified Yoga Therapist as designated by the International Association of Yoga Therapists (IAYT). There are SO many good books on Yoga and Yoga Therapy! The information on the physical, psychological, emotional and spiritual benefits of Yoga and Yoga Therapy ranges far and wide. The following is a good starting point for anyone interested in Yoga Therapy. If you are considering becoming a Yoga Therapist, these books will likely become some the most “go-to” books on your shelf.

The program at Kripalu is set up as eight modules. The following lists the recommended reading for the topics covered in the modules. The links below are to places to buy the books. Most go to links to Amazon, but a few will lead to other websites when the books are not available from Amazon or are only available from specific websites.

Module 1: Foundations of Yoga Therapy, Part 1

 Anatomy of Movement, by Blandine Calais-Germain

Mudras for Healing and Transformation, by Joseph and Lilian Le Page
Also available is the companion set of Mudra Cards, highly recommended!

Pranayama, by Allison Gemmel LaFramboise with Yoganand Michael Carroll

The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well, by Kate O’Donnell

The Principles and Practice of Yoga Therapy in Health Care, by Sat Bir S. Khalsa, et al.

Why Zebras Don’t Get Ulcers, by Robert Sapolsky

Yoga Toolbox for Teachers and Students, by Joseph and Lilian Le Page

Module 2: Foundations of Yoga Therapy, Part 2

Every Bite Is Divine: The Balanced Approach to Enjoying Eating, Feeling Healthy and Happy, and Getting to a Weight That’s Natural For You, by Annie B. Kay

Yoga and Diabetes, by Annie B Kay, MS, RDN, C-IAYT, and Lisa B. Nelson, MD

The Inside Tract: Your Good Gut Guide to Great Digestive Health, by Gerard Mullin and Kathie Madonna Swift

Yamas and Niyamas, by Deborah Adele

Yoga for Depression, by Amy Weintraub

Yoga for Emotional Balance, by Bo Forbes

Yoga Toolbox for Teachers and Students, by Joseph and Lilian Le Page

Module 3: Practicum

No specific recommended or required resources

Module 4: Yoga Therapy Applied in Medical Settings

(Reading list to be expanded. Module 4 to be held in 2020)

Yoga Chikitsa, by Yogacharya Dr. Ananda Balayogi Bhavanani

Yoga Therapy and Integrative Medicine, by Larry Payne, Terra Gold, and Eden Goldman

Module 5: Yoga Therapy Applications Within the Mental-Health Field

Why Zebras Don’t Get Ulcers, by Robert Sapolsky

Shadows of the Sacred: Seeing through Spiritual Illusions, by Frances Vaughan

Yoga and Psychotherapy, by Swami Rama et al

Yoga for Depression, by Amy Weintraub

Yoga for Emotional Balance, by Bo Forbes

Yoga for Emotional Trauma, by Mary NurrieStearns

The iRest Program for Healing PTSD, by Richard Miller

Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing PTSD, by Richard Miller

Module 6: In-Depth Anatomy of Asana

Recommended in 2018:

Anatomy of Movement, by Blandine Calais-Germain

Anatomy Trains: Myofascial Meridians for Manual Movement Therapists, by Thomas W. Myer

Recommended in 2019:

Science of Yoga by Ann Swanson

The Anatomy of Yoga, Marlysa Sullivan

Mudras for Healing and Transformation, by Joseph and Lilian Le Page
Also available is the companion set of Mudra Cards, highly recommended!

Yoga Toolbox for Teachers and Students, by Joseph and Lilian Le Page

Module 7: Pranayama, Mudra, and Subtle Anatomy Applied in Yoga Therapy

Mudras for Healing and Transformation, by Joseph and Lilian Le Page
Also available is the companion set of Mudra Cards, highly recommended!

Pranayama, by Allison Gemmel LaFramboise with Yoganand Michael Carroll

Module 8: Embodying the Principles of Ayurveda in Yoga Therapy

(Reading list to be expanded. Module 8 to be held in 2020)

Yoga & Ayurveda, by Dr. David Frawley

Ayurveda and the Mind, by Dr. David Frawley

International Day of Yoga – June 21

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IDY International Day of Yoga in Tampa, FL
Celebrate International Day of Yoga in Tampa, FL

Celebrate IDY with FREE Yoga Classes

The “official” International Day of Yoga (IDY) happens every year on June 21. Take Me To The River Yoga studio in Tampa will be celebrates International Yoga Day with FREE YOGA CLASSES. Regularly scheduled classes the week of IDY will be free. Anyone who has paid for a series of classes will get a free pass for any of these classes.

Check the schedule at Take Me To The River Yoga and Tampa Yoga Therapy for classes the week of June 21. Surya Namaskar, the Sun Salutation is a traditional series of yoga poses taught in most forms of yoga asana. I will be leading a series of Sun Salutations in the regular classes and a version of the Sun Salutation in the Chair Yoga classes. Check the schedule and sign up online to make class a breeze.

Started in 2015, June 21st is the International Day of Yoga

The International Day of Yoga was originally declared by the United Nations General Assembly in 2015. Celebrate IDY and your yoga practice by attending yoga classes in your area. Consider doing a personal practice of (10) sun salutations every day during this week. Celebrate yoga in your life. Start every day greeting the rising sun with Surya Namaskar, the Sun Salutation. Warm up, wake up and enliven the whole body at the beginning of your day.

Celebrating Yoga around the globe

Watch this 2015 video “Sun Never Sets On Yoga – A 24-hour Journey of Sun Salutations Around the Globe” published by the Art of Living, Sri Sri School of Yoga. It shows people all over the world doing yoga Sun Salutations for IDY. Tracking yogis from 100 cities around the world doing Sun Salutations celebrated the days leading up to the International Day of Yoga. It’s beautiful to see all the different people moving through the poses. Surya Namaskar is a salute to the sun. It honors the day and celebrates the international yoga community.

Yoga is an N-of-1 Clinical Trial

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N-of-1 is the term used to describe one person as the sole participant in a clinical trial. Clinical trials are used to test new pharmaceuticals, medical devices, and innovative health-related techniques. The practice of yoga with a trained yoga professional can be akin to an N-of-1 clinical trial. The proof of efficacy is measured by how yoga makes the individual feel.

Yoga treats the person, not the disease. Large clinical trials are looking at the macrocosm of a disease or illness, which is great. It is important to know how large groups of people respond within a clinical trial. If an individual gets the placebo or the treatment and doesn’t respond positively however, they become a segment of a statistic. Yoga approaches health at the N-of-1 level. Yoga can address the microcosm (and super microcosm) of dis-ease in a person.

The N-of-1 idea is gaining some traction in a world where clinical trials may involve hundreds or thousands of participants. Large trials are designed to learn how groups of people will respond to certain treatments. New drugs and medical techniques are developed using the scientific method in these case studies. Clinical trials also inform the direction of the next generation of study and research. And big data in clinical trial research has become another technology tool for analyzing all kinds of detailed bits of information. Gathering huge amounts of data on individuals is the N-of-all method.

The N-of-1 experience is something we all do when we practice body awareness in yoga. We are trying to figure out how we feel and what makes us feel better. Body awareness is being aided by technology, biofeedback, and groups like The Quantified Self. Check out their podcasts and read about their conferences where they put out a call for N-of-1 papers.

For individualized medicine, the greatest measure of success is STILL how people feel after receiving the trial drug or treatment. Enter the N-of-1 experience. When you go to a doctor you’d like her to “practice medicine” in the N-of-1 model. That is, tailored to your particular sex, weight, age, anatomy, family history, medical history, etc. N of 1 = you, the real person.

One or a thousand, what the diff in a clinical trial? Clinical trials are typically designed to select participants based on specific criteria. For example, a clinical trial involving the effects of a treatment on people with COPD (Chronic Obstructive Pulmonary Disease) might begin with selecting an even mix of men and women, smokers and non-smokers, people diagnosed with COPD or limited respiratory capacity, and individuals with no breathing problems. There might be a control group and the trial might be designed as a double blind study. The larger the sample size, the more compelling the results . . . sort of.

What if you’re not in the P < 0.05 club? That’s the golden line of 5%, the true test of statistical significance. In yoga we look for a wider golden line in our practice. Yoga is a “clinical trial” where the focus is an N-of-1 study where the true passing grade is closer to 100%.

Methods and resources for N-of-1 and N-of-All:

Design and Implementation of N-of-1 Trials: A User’s Guide. https://effectivehealthcare.ahrq.gov/topics/n-1-trials/research-2014-5/. Published February 12, 2014.

Gibson B. An N of One and an N of All: Personalized Medicine and Personalized Yoga. Yoga for Healthy Aging. https://yogaforhealthyaging.blogspot.com/2014/05/an-n-of-one-and-n-of-all-personalized.html. Published May 27, 2014.

Cirone M. How Glenn Sabin’s Book – n of 1 – is Helping to Change the Face of Cancer Care. Integrative Cancer Review. http://integrativecancer.org/why-glenn-sabins-book-n-of-1-is-changing-the-face-of-cancer-care-a-book-review/. Published February 6, 2017.

 

Chair Yoga is still YOGA

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Chair yoga at Take Me To The River Yoga
Getting ready for Chair Yoga at Take Me To The River Yoga

Chair Yoga is still YOGA. Still, meaning in the future, as in the past (an adverb). I’m not talking about “still” as an adjective (not moving)! It’s the real deal. When you do yoga in a chair you are STILL doing yoga. You do yoga with all the benefits of movement, breath, and mindfulness. Even if you swear by your uber-active Ashtanga or your hot flow Vinyasa, Chair Yoga may STILL have something to offer you.

We’re still doing Chair Yoga at Take Me To The River Yoga studio in the Wednesday morning 10 am class. It started out with one of my students needing a few more options to the poses in our regular Hatha Yoga practice. She was uncomfortable in our reclined poses. So I combined our favorite yoga poses with Chair Yoga for seated poses, and several options for standing variations using the chair.

As an aside here… people often ask what its like in a typical studio class. My usual response is that it depends on who shows up! My classes do have brief descriptions and titles like Kripalu Yoga, Kripalu Vinyasa Flow, Mindful Yoga, HRV Yoga, Energy Body Yoga, etc. But “It is all Hatha to Me” (I need a t-shirt with this slogan). Hatha Tantric Yoga. Traditional Yoga. Classic Yoga. I teach YOGA to the class. I check in with the students who show up, and adjust the class accordingly. That often means offering several options to the poses, depending on the ease and preference to the anatomy and the energy in the room!

Chair Yoga combines all the elements of a typical Yoga class using the chair as a “prop.” Props like blankets, blocks and straps will be familiar to those students who have practiced yoga. The chair is just another prop. The special prop-erties of the chair are support and comfort for weight, balance and mobility.

Students wary of sitting on the floor, or getting up off the floor come to appreciate the support of a chair in their yoga practice. People with conditions such as ankle, knee or hip pain, low back pain, lack of flexibility, fatigue, shortness of breath may find greater ease by practicing yoga in a chair.

One of the first Chair Yoga practices I experienced was in a 2012 youtube video posted by the Moffitt Cancer Center here in Tampa, Florida. It’s called Gentle Yoga in the Chair. The practice is wonderful and the comments below the video post tell the true story of what this kind of practice can mean for many, many people. I have gone to Chair Yoga school on this video and with many online Chair Yoga videos. Even with a long running personal practice, I find Chair Yoga is still YOGA!

If you relate to the popular yoga meme, “I just came for the Savasana,” you simply must experience Savasana in Chair Yoga. It’s still Savasana!

Saturday Yoga in the Garden

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Yoga in the Garden - Saturdays 9:30 - 10 am - Seminole Heights Community Garden
Photo credit: Ellen Leedy Photography

Yoga in the Garden every Saturday 9:30-10 am at the Seminole Heights Community Gardens (SHCG) at 6114 River Terrace in Tampa, FL. That’s just two doors east of Take Me To The River Yoga studio! Every Saturday, Take Me To The River Yoga studio is hosting YOGA in the GARDEN from 9:30-10 am. It’s a real short class, no mats needed, standing poses only, but shoes are recommended.

This is a donation class with proceeds going to the garden, and it’s open to everyone! What a good way to get warmed up and well-stretched for the day, and also to get acquainted with the full organic fabulousness that is the Seminole Heights Community Gardens! The weed pulling pose will change your quads for the better (just kidding!) Come do yoga in the garden and LIKE the Seminole Heights Community Gardens on Facebook, too. #seminoleheightsyoga #tampayoga #takemetotheriveryoga

Mudra and Homunculus Man

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Hand positions used in the practice of yoga are called mudras. Like the breathing practices of pranayama, there are many different mudras for evoking certain physiological responses. The mudras have wide ranging effects on the sensory functions within the body. What is behind this experience?

Homunculus Sculpture by Sharon Price-Jame
Homunculus Sculpture by Sharon Price-James

 

Enter Homunculus man! Images of the “little man” or homunculus show body parts scaled to their relative sensory function in the brain. The sculpture pictured above is a graphic representation by Sharon Price-James. It is one of three of her Homunculus man sculptures (the other two are motor and sexual versions). This is the sensory version showing those parts that make the greatest contribution in our cortical functioning. Look at those hands! Hmm… could this be a scientific basis for mudra effectiveness?

Let’s continue. The fastest and most detailed information we can gather for our nervous system is through the rate of our breathing and our sense of touch with the hands. In yoga our controlled connection to that nervous system is through the breath in pranayama and with the hands in mudra. These two yogic practices are our direct connection between the relationship between the body and the mind, in their combined relationship to our environment.

The concept of mudras has its detractors and its supporters. Some discount mudras as simply ritualistic or symbolic. The experiential evidence (that’s real people doing real activity) shows a number of related techniques using the hands and fingers as having similar effectiveness. Think tapping, Super Brain Yoga, Kirtan kriya yoga advocated by the Alzheimer’s Research and Prevention Foundation using SA-TA- NA-MA mantra with finger movements. Other yogic techniques such as meditation and mediation of the body have been studied using technology to measure and evaluate the mystery of the practice. Don’t get me started.

So back to Homunculus man and mudra. How does a topographical map of the body’s sensory areas inform our practice? Would that we could ask Dr. Wilder Graves Penefield, a pioneer in mapping the regions of the brain. Not a guy satisfied with the amazing feat of describing the cortical homunculus, he really was interested in the science behind consciousness and the soul. Wow. His early work on brain stimulation gives us many threads to follow. After all, he branched out into the study of hallucination, out-of-body-experience, deja vu – seamlessly and without hesitation. We should be such doubters.

Bottomline. Hands are innervated in a way that has huge significance to dedicated brain activity (can we call that activation?). Hand gestures and mudras communicate outwardly and inwardly. The brain and body has developed in a way to collect loads of data from the hands. Find a mudra that works for you.

Now, how about the lips and tongue on Homunculus man? Kiss someone today and let me know if its love or pseudoscience!