Eclipse Your Fears

Crescent Moon Side Stretch on a sunny day!

The U.S. is in for a rare astronomical treat on August 21st. It is the first total solar eclipse to cross the entire U.S. in 99 years. Everywhere the moon's full shadow hits the earth, bright daylight will turn to twilight. The sky, if it is clear, will shine faintly with stars. Winds will surge. The temperature will drop as much as 10 degrees. Birds, it has been reported, become frantic in advance of the encroaching darkness and then, eerily, turn quiet. For a brief few minutes, the sun's light, needed for life on earth, disappears.

This is a powerful time for yoga. A few moments of complete darkness during the day reminds us of our place in the cosmos - that we are a part of something much bigger than ourselves - one of the primary lessons in the Yoga Sutras.

 "An eclipse strips away all your worries. You feel connected to other people - regardless of where they are from or their political views. It transforms you." {Kate Russo} 

Our story this month is "I am Courageous." To celebrate the sun, moon and earth being in perfect alignment we are practicing a Sun, Moon and Earth Salutation Tuesdays in August at Gold's Gym in Breaux Bridge, 9:30 a.m. with the exception of August 22nd. With gratefulness I will be experiencing first contact on the Oregon coast. 

MM

Moon Salutation

Begin in Mountain Pose, inhale rounding the arms overhead and bring your palms to touch.  Exhale and side stretch for Crescent Moon to the right; inhale back to center. Exhale to Goddess Pose, taking a wide stance and lowering into a squat while keeping your knees in line with your ankles. Inhale and straighten your legs, adjusting your feet, exhale as you transition to Extended Triangle Pose on the right. On your next inhale turn both feet to face right then exhale as you move your hands to the floor on either side of your front leg for Intense Stretch. From here, bend your front knee and find a High Lunge. Inhale, turn your back toes out, and shift your hips down and over your front ankle, coming into Side Lunge on the right. Walk your hands and feet to center and come into Low Squat. Transition to Side Lunge to the left and repeat the same poses on the left side, but in reverse order. End in Mountain Pose bringing your hands to your heart. 

Cultivating Patience

"Adopt the pace of nature...her secret is patience."

                                     - Ralph Waldo Emerson

Flowers blossom beautifully when they are ready. 

Patience is being open to each moment and allowing things to unfold in their own time. Practicing patience allows us to let go of expectations and be here now. The physical focus of our practice this month is hip-openers. Cultivating patience is necessary to allow tight, stiff hips to open, soften and relax. Our story; I practice patience.

We live in a world of immediate gratification. We want everything right now! Yet, there is no way we can force flexibility. It takes patience. Impatience increases the possibility of poor decisions and in our yoga practice this can cause injury, and as most of us know impatience in our life causes stress. The physical practice of yoga gives us the opportunity to focus on patience and transfer the wisdom we receive into all aspects of our life. 

Here are a few things we might consider as we practice patience. 

• Take a moment to check in; connect to the space, the body and the breath. What sensations do you notice? What thoughts do you notice?
• When transitioning from one pose to another, remember that transitions are as important as the poses themselves; stay connected with your body and breath during transitions. 
• Become aware of your gaze and try to keep it steady.
• When in the pose find a place of balance between effort and ease. 

Yoga helps us cultivate patience in our practice and our lives. When we practice with patient persistence, transformation occurs. It is not about the pose but what we learn about our self while reaching for the pose. Yoga teaches us to be kind to ourselves, to let go of judgement and competition with ourselves and others. Be patient and your life as well as your yoga practice will unfold beautifully, each in their own time. 

Here are a couple of hip-opening postures to patiently practice with persistence, enjoy and allow them to unfold in time!

Om shanti

Wide Leg Child's Pose; begin sitting on your heels toes touching, bring the knees wide, inhale and sit tall, exhale and fold forward from the hips extending the arms out in front of you. Stay here for several breaths. To release the pose slowly return to sitting tall. 

Pigeon Pose; come on to all 4's. Slide your right knee between your hands. Extend your left left straight back, with the front of the thigh, the knee, the shin, and the top of the foot resting on the floor. If your right hip does not rest on the floor use a pillow or rolled blanket for support. Press down on your hands as you roll the shoulders back and down, lifting the chest and the chin ever so slightly. Stay here for several breaths. Push back into all 4's and repeat on the other side. 

Walking the Royal Road

There are many paths one can take on this adventure through the jungles of space and time, however in yoga they all start at the Royal Road. The Royal Road begins with 8 steps. These 8 steps lead one down a pathway of conscious transformation. The most difficult part is taking the first shaky steps on the path, but if you do perhaps someday it will lead you home.

Patanjali's 8 steps, called "The Yoga Sutras," lead aspiring yogis on the path of a beautifully balanced and holistic life. If one decides to embark on this journey, improved health, greater awareness and mental clarity are a few of the changes that will most likely occur. The further one travels along this road the more profound the changes. 

The Royal Road is a path that can lead to self-awareness. Focusing on becoming more mindful in our thoughts, words, and actions can help us to make better choices, and bring us closer to living an enlightened life. 

The following is a brief summary of the 8 steps. 

Yamas; moral restraints

Niyamas; moral observances

Asana; steady posture

Pranayama; control of vital energy through breath work

Pratyahara; releasing attachments

Dharana; concentration

Dhyana; meditation

Samadhi; self-awareness, enlightenment

The yamas and the niyamas are universal truths. The yamas are often considered "thou-must-nots" and are the guidelines of our relationships with others. The niyamas are "thou-musts" and they give us a foundation on which to build our relationship with ourselves. 

The next steps are asana and pranayama. Asana strengthens and purifies the body leading to radiant health. Pranayama, control of the breath, awakens vital energy which can lead to higher levels of consciousness. 

Practicing asana and pranayama may very well set you on the path to the Royal Road. The yamas and the niyamas can keep you steady and grounded on the path. Finally you may want to explore the inner world of pratyahara, dharana, dhyana and samadhi, that can ultimately bring about self-awareness, peace, and joy. 

Continuing on the path of the Royal Road will help us to develop awareness while keeping us focused on the journey, allowing life to expand joyfully.

The Sassy Seniors joined our adventure through the jungles of space and time. Our story; Walking the Royal Road. 

Science has now proven that yoga is good for the body and the MIND!

Scientist used to think that the brain always degenerated with age. However, now we know the brain and nervous system are continuously regenerating. The brain's ability to change is known as neuroplasticity. Neuroplasticity is the brain's capacity to create new neural pathways.

Creating new neural pathways strengthen new ways of being. Areas of the brain that are active in cognitive function are active during movement. Yoga can help train the brain!

For seniors with memory care issues, focusing on the gentle movements of yoga; lifting the legs, opening the arms, flexing the fingers, and taking deep breaths help build new neural pathways. These simple movements enhance seniors' ability to perform daily activities, allowing life to expand joyfully.  

Om shanti

Forward Bends and Backbends

Our spine moves in four different directions, flexion; folding forward, extension; folding backward, rotation; twisting from side to side and lateral flexion; side bending. This month we are focusing on two of our spinal directions, forward bends and backward bends. In yoga a backbend provides a nice counter pose to a forward bend, practicing both creates a balance in the spine. Executing both forward bends and backbends can balance out not only our spine but also our emotions. 

Our story this month; I am strong and flexible. 

Forward Bends create length and space in the spine, counteracting compression. Forward bends are relaxing and calming. After a hard day, we can surrender into a forward fold and release whatever we may need to let go of. Alignment is key. The action is to fold at the hip crease, bringing the top of the pelvis forward. Lengthen the front of the body as you fold. Props are your friends. Use blocks in standing forward bends if your hands don't reach the floor easily. Bolster your seat with blankets for sitting forward folds and grab a strap to reach your feet. Don't force it. Forward bends are not about how deep you can go but rather how deeply you can release. "Less is more."

Backbends improve your posture by bending the spine in a direction it isn't use to. It can also help open the shoulders and strengthen the back. It's best to warm up the body before executing backbends by stretching the shoulders, quads, and psoas. Backbends are rejuvenating and energizing. If we are feeling tired and slow, joyfully sinking into a slow backbend can bring our exuberance back. As backbends open the chest and upper body they stimulate the Heart chakra allowing us to open more fully in our lives, our emotions, and in our relationships. 

Our spines offer us an incredible combination of strength and flexibility. May you be strong and flexible in body, mind, and heart. 

Cobra Pose is a deep upper backbend. This pose is more difficult than it looks. Lie down on your belly. Feet are flat and separated a bit. Press the hipbones down into the mat. Energize the legs by pressing the feet flat, tightening the thighs and stretching back through the legs and feet. Press down on your hands as your lift the torso. Roll your shoulders up and back while energetically pulling back on the hands. Hug the elbows in. Keep the back of the neck long and gaze at the ground. Pay attention to how you feel in this pose and allow yourself freedom and joy. 

Head to Knee Pose is a seated forward bend that helps calm the mind. Sit on the ground with both legs extended straight in front of you. Bend the right leg and place the sole of the right foot against the inner edge of the left thigh. Inhale and lengthen the spine. Exhale and fold at the hip. Catch hold of the left foot with both hands. If you cannot reach your foot use a strap.  Although the pose is called Head to Knee Pose, movement is forward toward the foot, not downward to the knee. Take a few slow deep breaths. Allow the mind to become calm. Slowly sit up and repeat the pose on the other side. 

MM

Row, row, row your boat...

 Row, row, row your boat,

Gently down the stream, 

Merrily, merrily, merrily, merrily, 

Life is but a dream.                                                         

Oh, the wisdom of a nursery rhyme! What a simple yet profound message about this adventure called life. 

Row, row, row your boat...reminds us to be mindful of the present moment. Which is not always easy but we do get better as we practice. There is nothing other than the present moment so if we don't pay attention we'll miss everything. No one else can row our boat for us, we must each experience life's lessons on our own. This is what our yoga practice is about. It brings focus and attention to the movements of the body and the breath and in turn promotes mindful awareness to the rest of our life. 

Gently down the stream...when the attention to the present moment wavers we drift into the flotsam and jetsam of life where are arms grow weary as we struggle with our troubles. It is vital that we go gently with the flow, not against the stream with resistance. Our problems arise when we drift away from the present moment, when we look back or too far ahead. Seeing where we are and learning to accept what is, moment to moment, with mindfulness will bring us back into the current. 

Merrily, merrily, merrily, merrily...life is meant to be joyful. The result of rowing your boat gently down the stream is happiness. Now we can relax, perhaps even lie back in the boat, feel the lull of the water and enjoy the view!

Life is but a dream...an incredible dream. Yoga leads us to mindful awareness of this incredible dream. 

Our story this month for the sassy seniors; Rowing Gently Down the Stream. 

Heart Hug Twists

Kirtan Kriya 

The practice offered the same benefits as rowing a boat, we worked the arms, legs, core and back as we brought mindful awareness to each movement with the breath. Full, deep breaths that come from our core keep us centered, balanced and stable.

One of the goals of yoga is to promote body awareness. Body awareness and mindfulness of the breath are important to everyone especially seniors with memory issues. The more one practices, the more one's focus improves and as we bring these techniques into our everyday life we gain a greater appreciation for this incredible ability to move and breath and dream!

Mahalo we serve, 

Timid and Skeets get Stuck in a Briar Patch

It was hot and humid, the air still and stagnant. Soft grey clouds hung overhead, threatening a rain shower before the day would be done. Timid and Skeets sat upon the big, black beast as the Cajun One led them through the swampy bottomland woods. Could they trust him?

They were searching for the elusive place. History told of the ancients sharing treasures found there. Timid and Skeets gripped the burly beast, holding on with all their might. Perils lay all around. What would they discover?

The beast moved swiftly, it was husky and strong yet agile. It barreled over dry, fallen branches; it knocked down sturdy, green saplings. It plowed through wet, soggy sloughs. Skeets pitched side to side, "Maybe we should turn back," she cried. The Cajun One continued on. "This is the way," he claimed. Timid clutched tightly to Skeets, ducking under a dangling vine that almost wacked her in the eye. 

Suddenly the beast stopped, they were stuck in a briar patch. They couldn't go over it, they couldn't go under it, they couldn't go through it, they would have to go around it. They sat motionless. Not a sound could be heard in the swampy bottomland woods. Then came a buzzing, the dreaded maringouins! The venomous vermin began to swarm. Timid and Skeets batted at them as the Cajun One surveyed an alternate route.

The beast took off. Soon the path opened up into a wide meadow. The sun emerged, butterflies flitted from flower to flower and there before them was the elusive place. It was just as they had imagined. 

This yoga storytelling adventure reminded us of the yama Asteya, which is usually translated as non-stealing. The yamas are ethical guidelines that we strive to practice as yogis. While this yama may seem straightforward, don't take things that don't belong to you, it has several meanings and depth. To steal expresses lack of faith in oneself, not trusting our own potential to create what we desire. 

Trust can be tough! One of the keys to practicing Asteya is to trust that we already have everything we need. Though it doesn't always feel that way, we do have everything we need inside of us to do what we need to do; strength, flexibility, acceptance...whatever we might need in the moment. Asteya asks us to move through life with awareness, to look inside and trust. When we discover this elusive place inside of us and trust it, we suffer less. 

Thanks Pam and David, we enjoyed the time!

Core Strength Supports Me

Yoga builds core strength! Yes it does, inner and outer core strength. Your breath is a key element to working with your core. On the inhale the core softens and expands, and on the exhale it firms and contracts. As you breath out you compact the body's core allowing it to move as one unit initiated by the belly. The core is not one specific muscle though, but a range of muscles that work together to support your spine and pelvis. Your core provides balance and stability. 

Many people have a limited perspective on core strength. Think, "six pack abs". This is the rectus abdominus - the most superficial abdominal muscle that creates the appearance of a six-pack. We don't often think of the deeper transverse abdominus muscle which provides constant strength and stability.

And what about the respiratory diaphragm? This muscle is truly at the core of the body. The diaphragm is the core muscle that initiates every breath. It separates the thoracic cavity from the abdominal cavity. Our breath is our connection to life, and when this connection is unrestricted and strong, we are stronger, physically and mentally. 

The physical focus of our practice this month was a balanced approach to core strength. From a yogic perspective, our core is who we are; therefore the broader focus was finding a deep inner strength that supports everything we do. Our story; Core strength supports me. 

We began with belly breathing. You can do this siting in easy pose or reclining in relaxation pose. Place your hands on your lower belly and notice the belly rise on the inhalation and sink on the exhalation. Keep the inhales and exhales the same length. Let the breath be unrestricted and the belly relaxed. 

The belly is considered to be our center of power, our core. Breathing into the belly will bring focused strength into your practice. Imagine the inhalation as an act of deep inner core strength, and the exhale as an act of outer core strength. Stay here for a few minutes then try the following poses to build inner and outer core strength. 

Triangle to Floating Triangle; a simple but challenging pose

From Triangle move into Floating Triangle by bringing both arms closer together reaching out from the shoulders to the fingertips, palms facing, hold for 3 breaths. Return to standing and repeat on the opposite side. 

One leg Plank with a Crunch

Level 1; from table pose, inhale and lift the left foot, exhale and bring your knee in towards your chin pulling the belly in tight for a crunch. Inhale and straighten the leg behind you, exhale knee to chin. Repeat 5 times then switch sides. Remember the breath!

Level 2; from plank pose, inhale and lift the left foot, hold for 1 breath then exhale and bring the left knee to the left elbow for a side crunch. Inhale to extend, exhale knee to elbow. Repeat 5 times then switch sides.

Know that you can find deep core strength anytime. You have the ability to focus attention on the breath and guide the mind away from worries or other distractions. May you develop a strong and steady breath as you focus on a core strength practice that balances traditional fitness of abdominal strength with deep inner strength. 

Mahalo, we serve.