A "Golden" Opportunity

Who knew a "golden" opportunity was right around the corner? Actually we did, we just didn't know what it would be. One never knows how or when the universe will bestow its blessings, however it's always a good idea to be open to the infinite possibilities that await. 

Lydia the owner of "Gold's Gym" here in our humble little city was looking for a yoga teacher and we were open to the possibility. A dark and gloomy back room at the gym got a stunning new look; a soft coat of paint created a comfortable background and a funky light fixture in the corner set the mood. We brought in a sweet sun&moon tapestry and tada... the perfect bohemian space to share and experience a bit of rhapsody!

We like to practice a sequence for a month at time which allows students to become familiar with the poses and notice changes that occur. This month we decided to focus on foundations, specifically the feet and the seat. The feet and the seat give us stability, steadiness and security in our postures. Our story for the sequence; I am the mountain. Stable, steady, and secure. 

Our foundation is our connection to the earth. How our feet and seat are secured in our postures gives us stability. Surrendering to gravity our base becomes balanced and stable. This leads to lightness in the upper body, the spine lengthens and the head lifts high towards the sky. This lofty peak is where wisdom resides.  

Standing mountain pose and sitting mountain pose are the foundation poses in yoga. We prepare for and end our practice either sitting or standing and come back to mountain again and again. These poses give us a moment to be still. They invite us to return to our center; stable, steady and secure. Mountain is a powerful pose that has a potent effect on the body and mind.

These simple postures begin our journey to balance, strength, and flexibility. They improve posture allowing us to breathe easier. They may appear to be nothing more than standing or sitting but from them arises steadiness. 

In yoga we build our poses from the ground up. Attention to the foundation affects how tall your mountain will be.  Once our foundation is secure an in-breath lengthens the spine. We actually grow taller, the joints and discs decompress relieving pressure. 

Mountain pose is often considered a beginner pose, when in fact there is a lot going on. It incorporates many joints and muscle groups. When standing the ears are over shoulders, shoulders over hips, hips over knees and ankles. The body is vertically aligned supporting the natural curves of a healthy spine. Perfect posture they say...essential for overall health and well being. 

Be the mountain, stable, steady and secure.  

Standing Mountain Pose 

Stand with the feet together, arms by your sides, press your feet into the ground, lift your arches, ankles and knees, engage your thighs, tilt the pelvis ever so slightly pulling in the belly, your head, neck and spine should be in a straight line. Chin level. The gaze soft. 

Sitting Mountain Pose

Sit up tall and come into any crossed leg position. Sit on a folded blanket if your hips are tight. Press your seat into the ground. Balance your weight evenly across your sit bones. Align the head, neck and spine and allow the upper body to lift tall.
Chair variation: feet flat on the floor, knees over ankles to come into alignment.

Mahalo, we serve.

Dreaming the Impossible Dream

After a brief but too long separation, "We're back!" For several years our library careers took us down many different paths. We are grateful for the opportunities that were presented to us, we learned so much personally and professionally. Our passion for literacy lead us toward a storytelling precipice and along the way we stumbled upon yoga, where we are discovering balance and harmony. 

With endings come new beginnings, and these former librarians are choosing to Dream the Impossible Dream in 2017 as we come to realize that nothing is impossible. We'll be excavating and bringing to light buried treasure. Yes, of course it involves yoga and story. May riches flow from our lives to yours!

We hope you will join us from time to time on this yoga storytelling adventure.

Mahalo, we serve. 

January 2018 Practice

Physical focus; strength building
Story; A consistent practice of yoga builds strength in body and mind. 

Centering
Begin in Savasana, hands in Prithvi Mudra. Focus on the breath, notice the rise and fall of the belly for a minute. Place a weight on the upper abdomen and notice the rise and fall of the belly for a minute. Remove the weight and notice the rise and fall of the belly. 
Warm Ups
Standing Sunbreaths; circle the arms up and down x3
Arm openings; bring both arms out in front of the body, inhale and open the right arm out to the side as far as is comfortable (gaze follows the hand), exhale and return to center, repeat on the left (gaze follows the hand), then both arms open wide (gaze stays steady forward) x3 
shrug shoulders up and down between sets
Mountain Lifts; begin in mountain pose feet hip distance apart
1.Inhale and lift the heels off the ground in 3 stages, hold the pose then exhale before lifting higher, then highest, drop the heels with gentle pressure as you return to mountain. x3
2. Inhale lifting the arms overhead, reaching tall as you rise on the toes. Hold for 3 breaths. Exhale and gently return to mountain. x3
Standing Side Stretch; inhale and lift the left arm, keep the right arm alongside the body, exhale stretching over to the right side, turn the head and look down. Repeat on the oppposite side. x3
roll the shoulders back and forward x3
Sun Salutation

Strength Building

Chair Pose; Stand in mountain feet hip distance apart.  Inhale and lift your arms forward to shoulder height. Exhale and bend the knees as though you are sitting back into a chair, shift the weight to your heels. Hold for 30 seconds.  Repeat X2

Chair Twist; come into chair pose and bring the hands together in prayer, then bring the left elbow to the right knee, come back to center and switch sides.  Stand and round the arms overhead, exhale hands to heart.  X2

Chair Heel Lifts; begin in chair pose.   Bring your elbows down to shoulder height and open them up into cactus arms and lift your heels up.  Inhale, straighten your arms and lower your heels.  

Crescent Lunge to Warrior III; Forward fold, then step your right foot back into a Low Lunge.  Inhale, ground your left foot and engage the abs as you rise up to standing. Keep your heel on the back foot lifted.  With your back leg strong and active, gently draw your right hip forward as you press your left hip back, squaring your hips to the front of your mat.  Inhale as you sweep your arms overhead.  Draw your tailbone toward the floor.  Gaze is up between the hands. If you have a shoulder issue rest your hands on your hips.  Hold for up to one minute.  Move into Warrior III by shifting your weight to the front foot and leaning forward lifting the back leg as you bring your torso parallel to the ground. Come back into Mountain. Repeat on the other side. X2

Side Angle to Triangle with block: (block on outside of ankle); from mountain step back with the left foot, left foot is at 90 degrees, exhale and bend the right knee, as you bring the right hand down to the block and extend the left arm straight up over the head or the hand may rest on the hip.  Move into Triangle by straightening the bent knee.  X2

Cool Down

Cow-face Arms with strap; Holding the strap in your left arm, extend your arm up toward the ceiling with your palm facing forward.  Bend your elbow and bring your hand to your back.  Extend your right arm to the side with your palm facing down.  Internally rotate your arm so your palm faces behind you.  Bend your elbow and bring your hand up the center of your back grabbing the strap.  Bring your hands as close together as you can.  Repeat with right arm.

Seated Spinal Twist; Sit at the back of your mat and extend your legs out.  Bring your right knee up with the sole of your foot on the floor.  Inhale and extend the spine, exhale and rotate to the right placing your right hand behind you and your left arm wraps around your right Knee.  Repeat on opposite side.  X2

Reclined hamstring stretch with strap; Lie down on your back.  Loop the strap around your left foot.  Bring foot straight up to ceiling.  Pause.  Bring foot out to the side.  Pause.  Bring foot across body. Pause.  Repeat on right side.

Revolving twist pose; Lie down on your back with knees bent.  Extend the arms out shoulder height, palms down.  Lift your feet off the mat and move the knees to the right keeping the knees lifted off the ground, pause, move to the center, move to the left, pause. Repeat X5 Then lower feet to the mat and drop the knees to the right letting the knees rest on the floor, long pause before repeating on left side.

Reclining Butterfly; Bring soles of your feet together and let your knees fall out to the side.  Arms rest comfortably by your side.  Deeply restoring.

Savasana

Immune Strengthening and Lymphatic Stimulation

A wellness formula 

For quite some time now we have been adapting our mat classes for the chair. This helps keep us out of the land of confusion since we teach both mat and chair weekly. Several of our students attend both sessions so they are reaping the benefits twofold. We practice the same routine for several weeks, allowing the body/mind to receive the most benefit. 

With the cold and flu season upon us we decided to tell a story of wellness. Our intention for the practice is to restore balance in our bodies and minds. The power of the word, Matrika Shakti. We must remember to speak that which we wish to create. May we be happy. May we be healthy. May we live in harmony. Be well our friends. 

This sequence strengthens the immune system and stimulates the lymphatic system. These systems help to keep us well. We open with a Lymphatic Cleansing Breath while holding Prana mudra. The lymphatic cleansing breath uses a ratio of 1:4:2. We inhale for one count, hold for four counts and exhale for 2. Retaining the breath allows the body time to absorb more oxygen and exhaling for twice as long as the inhale releases twice as many toxins as normal. Prana mudra stimulates acupressure points that strengthen the immune system. The thumb presses against the ring and pinkie finger tips, the index and middle finger are placed next to one another and held out straight. Begin and end with a deep cleansing breath. 

Mel holding prana mudra

Lymph moves through the body as we move and breathe, bringing nourishment to the the cells and removing waste. Commence by warming up the body with the first three movements of Pa Tuan Chin; upholding heaven with two hands, separating heaven and earth, and stretching backwards and forwards, which is said to eliminate 100 diseases. Followed by Dao Yin, a lymphatic self-massage. The lymph system is located in our connective tissue, close to the surface of the skin. The flow of energy through the lymphatic system and organs is stimulated as acupressure points are gently tapped. The body will feel comfortably warm when complete.  Pa Tuan Chin and Dao Yin are part of the ancient practice of Qi Gong. 

The practice is yin. Yin yoga is a quiet practice. The postures aim to increase flexibility throughout the connective tissue of the body. We hold them for three deep breaths. The gentle stretching and contraction helps flush out toxins and lubricate joints while releasing tension and areas of lymphatic congestion. 
As always be mindful of your moves. 

• Deer pose & deer with a  side stretch; a hip stretch that gives us both an internal and external rotation of the hips. It activates the gall bladder, liver, kidneys, stomach and spleen.
• Pigeon & resting pigeon; stretches the thighs, groins, psoas and piriformis. It activates the gall bladder, liver, kidneys, stomach, spleen and urinary bladder. 
• Half butterfly/ side stretch/ forward fold; stretches the hamstrings, calves, spine and groins. It stimulates the kidneys and abdominal organs. 
• Staff pose; improves posture and alignment
• Windshield Wiper Legs; loosens the hips
• Repeat all on the opposite side
• Cat/Cow; brings flexibility to the spine and stimulates the kidneys and adrenals. 
• Thread the needle; stretches and opens the shoulders, chest, arms, upper back and neck. 
• Child's pose; reduces stress and fatigue. gently relaxes the muscles on the front of the body while passively stretching the muscles of the back. This resting pose centers, calms and soothes the mind. 
• Puppy pose; stretches the spine, shoulders, upper back and arms.
• Fish pose; stretches the front of the body, the throat, chest and intercoastals. It opens the lungs, improving breathing and strengthens the upper back as well as the back of the neck. 
• Knees to chest; massages the lower back and stimulates the digestive organs.
• Savasana; allows the body and mind to absorb all the benefits of the practice. 

Mahalo, we serve. 

Kathe and Melanie; tandem teachers

Meditation, Mindfulness and Manifestation

Stillness comes and goes. Thoughts come and go. Dreams come and go. It’s the nature of life in time and space.

Ever the student as well as the research librarian, I’ve read about meditation and tried various practices for years but it has always been rather hit and miss, I just couldn’t get into a regular groove. There was always so much to do, there was no time to practice!  But in the words of Lao Tzu, “When nothing is done, nothing is left undone.” What I think this means is that from stillness comes action, right action. So I decided I wanted to take right action.

We can read and read and read but if we don’t put our “knowledge” into practice, have we really learned anything? I believe we learn as we do.  So several months ago, I set out to devote myself to practice meditation, even if just for a few minutes every day. In the past I had been looking for the mystical and the magical and I never did discover it, not yet anyway. What I have found though, is there is mindfulness in the mundane.  Just sitting for a few moments and being mindful of your thoughts, watching them come and go; being mindful of the body and what it is feeling, brings infinite wisdom.

The most impressive lesson I’ve learned is the importance of what we think and feel. Our thoughts are the stories we tell ourselves, they effect how we feel about the events of our lives. By changing our thoughts, we can change our lives. Thoughts become things!  Since thoughts become things it must be important to be mindful of what we are thinking. Once we are aware of our thoughts, becoming mindful of our words is the next reasonable step. From here we take action and as we all know actions are more powerful than words.  Our thoughts, words, and actions create our lives. This is how it’d done, this is how we manifest our dreams.

There are so many meditation methods to choose from. Give a few a try until you find one that works for you. The following are a few books I enjoyed immensely, may they get you started on your adventure into meditation, mindfulness, and manifestation.

                A Woman’s Book of Meditation written by Kundalini Yoga and meditation teacher Hari Kaur Khalsa. She gives basic steps to tune in and create a space in which to meditate, focusing on the ancient method of chanting as a way to develop inner wisdom.

                The Last Best Cure by Donna Jackson Nakazawa, is a personal memoir filled with mindful practices. The author has a chronic illness and through scientific studies and experiences of mindful practices found better health, peace and joy. She encourages us to practice three mindful things every day. An inspiration!

                Moving Into Meditation by Anne Cushmann, is a twelve week guide for exploring body based meditation practices. She gives us the time, space and freedom to open our mind, body and spirit. 

Namaste

Swamp Cat tastes Bitter and Sweet

Several moons have come and gone since Swamp Cat has been this way. Into her lair, in the bottomland woods, she has brought the aged one. He is still strong in many ways yet he is weak. Life as he knows it has changed and life as Swamp Cat knows it has changed as well. Change …the only constant in life.  

Great wisdom tells us that all things are in constant motion and therefore impermanent. We are encouraged to meet all of life’s events with equanimity.   We can learn to accept rather than fear change by realizing things are just what they are, they come and they go.  If we don’t judge them as good or bad but are grateful for everything we learn about impermanence.  As we become aware of our perceptions about things and how they make us feel we can begin to accept and adjust. This is yoga, being aware of what you are thinking and feeling in any particular moment and making adjustments. We gain power in accepting. Without rejecting the bitter we can let it go and we can savor the sweetness without clinging. For all things are in constant motion, all things are impermanent.

Caring for the aged one has been all consuming. Pondering life’s choices, the bitter and the sweet, Swamp Cat must make decisions. She searches for wisdom and unity. She pauses. She breathes. She knows where the answers can be found. She approaches the seven gates. Withdrawing from the outside world she moves inward.  She steps forward and finds darkness. Sounds diminish and the air flows unhurriedly. Swamp Cat remembers this place. She sits in stillness without fear or dread. In this present moment place she welcomes what comes.

Meditation is a simple practice where one can cultivate present moment awareness. In the present moment place of mindful awareness we don’t brood about the past or worry about the future.  Here we can mindfully think about past events and the infinite possibilities of the future.

Feeling better, Swamp Cat returns to the old silver fox. It is twilight now and they walk side by side. The beauty of the late spring garden blooms before them. Both the sun and the showers have nourished the bottom land woods where Swamp Cat lives and loves and she is grateful for the adventure.

         

The Seven Gates Mudra

Sit in a meditation posture that is comfortable for you; easy pose, half lotus or full lotus or even upright on the edge of a chair. Focus your attention inward. With your elbows out to the side, close your ears with your thumbs, your eyes with your index fingers, your nostrils with your middle fingers and your mouth by placing your ring fingers above your mouth and your pinkie fingers below. These are the seven gates of the senses. The breath should be slow and deep. Inhale and close the nostrils gently with your middle fingers, retain the breath momentarily then release the pressure and slowly exhale. Notice any subtle sounds that may arise while retaining the breath. Notice any light, color or pattern you may see. Practice for 5-10 minutes. The senses are drawn inward to a state of withdrawal/ pratyahara, leading you into meditation.

Then gently release the hands and blink before opening your eyes. Benefits; this practice calms the mind and nervous system and can be helpful in reducing anxiety.

Namaste

KH

The Shark God

A Tale of Compassion

This month’s story comes to us from the great island of Hawaii. Here is a brief summary, I don't want to give away the whole story as  it has a special aspect one should experience when hearing/reading it in its entirety.  You can find several versions online, the book we used for our adaptation is by Rafe Martin.

North Regional Yogis
Side angle pose/descending the cliff

Imaginative paintings

Our Story begins with two brothers who have been taught by their father, a temple caretaker, to respect and care for the people, plants, and animals that live upon the earth. One day they discover a shark tangled in a net and courageously set about freeing it. 

Thrilled with their accomplishment they rush to the village filled with revelry and begin beating on the High Chief’s drums. In their excitement the boys forget that the drums are forbidden to be touch by anyone other than the High Chief. The Chief has the boys captured and imprisoned. Their father hears of their fate and rushes to beg forgiveness, but the Chief is an intolerant man and refuses. He leaves the compound disheartened and begins seeking counsel from wise men but no one is willing to help. Exhausted he eventually enters the cave of the fearsome Shark God to ask for assistance. This is his last hope. The Shark God listens. Compassion arises in the Shark God and a plan is set in motion. Days past and suddenly a wicked storm descends upon the valley flooding the prison. The boys are freed and swim to a floating gate where a shark begins guiding them to shore. There they find their father waiting with open arms at the temple that has been untouched by the storm.

South Regional Yogis
Chair pose/ becoming lightning

Compassion is the sacred energy that flows through us to each and every living thing in the universe. Compassion allows us to feel a sense of oneness with all of life. It is cultivated by our personal experience through physical, mental, and emotional hardships. The hardships of life are meant to soften us. With an open heart we can perceive the suffering of others. Compassion is the ability to relate to others on a level where we make connections. We each have our own challenges and struggles, our stories, and it is easy to forget we are connected one to another.  

The Yoga Sutra 1:33 roughly says, “The mind become peaceful as one radiates friendliness, compassion, delight, and equanimity toward all things, whether pleasant or painful.”

Compassion is the emotional, feeling side of our nature. Compassion is made up of two words, ‘co’ meaning together and ‘passion’ meaning strong feeling. When we can see someone in distress and feel their pain as our own, this is compassion.

Here are a few poses to cultivate compassion when working with this story. 

warrior II – boys courage to show compassion

high lunge- father begs the High Chief to be compassionate

goddess- compassion naturally arises in the Shark God

gate pose- shark compassionately guides the gate

Namaste and may compassion flow through you.

Moving Tale; Kathe and Melanie, tandem yoga storytellers