Giving and Receiving

The universe operates through the energetic exchange of giving and receiving. Giving and receiving go together. They are the same thing, just different aspects of the flow of energy in the universe.  Naturally, the intention behind your giving and receiving is important. Our intention should be to offer happiness and health!

As you give, you open the gate to receive. Whatever you offer to someone else, the energy of the universe works to bring the same to you. Many of us find it easier to give than to receive but it is just as important to be open to receiving, receiving requires grace.

Our bodies and minds are continuously interacting with the universe. When the life force is flowing freely through your body and mind, you are open to the generosity and grace of the universe. Certainly, balance is key to a generous and gracious life. In order to be healthy, we must develop a balance between giving and receiving. When we give too much we can become depleted.  However, when we receive without giving back we often become self-absorbed.

Giving and receiving is alive in every breath we take. With each inhale and exhale there is an energetic exchange. Take a deep breath and hold it. After a moment or two you will notice how uncomfortable you begin to feel because you are holding onto something that is meant to be released. Exhale completely and hold the breath with empty lungs. Once again, you will feel uncomfortable since you are resisting receiving something you need.

During your yoga practice it is important to maintain breath awareness, allowing the inflow and outflow of your breath to be an effortless exchange of energy. Tune in to the life force that flows through your body as move into and out of postures. Enjoy the sensations as your body expands and contracts, giving and receiving. Be aware of the needs of the body, giving it time to receive what you are offering. You just may find that challenging postures are more easily achieved!

We invite you find the balance between giving and receiving, and as you do so consider what you might like to receive and begin to give it, be it affection, appreciation, abundance….

Our story this month; I open the gate to giving and receiving.  

Gate Pose

Gate Pose is a side bend that stretches the entire side body and is suitable for students of all levels.

Caution; knee injury

Kneel tall, bring the left foot out in front with the knee bent at 90 degrees, pause. Then bring the foot out to the side opening the hip, the knee remains bent at 90 degrees, pause. Now extend the left leg out straight to the side, place the sole of the foot on the ground toes pointing away, keep shoulders and hips square to the front. Inhale lifting arms to shoulder height and rotate the right palm upward, exhale as you reach overhead and towards the left, place the left hand gently on the left leg. Gaze upward toward your right hand. Hold the pose for several breaths. To release inhale and bring both arms to shoulder height, exhale and lower them as you come back to kneeling tall. Repeat on the other side. 

Mahalo, we serve.

KH

Sutra 1.14

Sutra 1.14

Perfection in practice comes when one continues to practice with sincerity and respect for a long period of time without any interruption.

Welcome to 2018!  Have you come up with a New Year's Resolution?  You may want to base your resolution this year on Sutra 1.14, to develop a consistent yoga practice.  Some days you will find a million excuses not to show up to your mat.  Show up anyway. Some days you may feel you are too busy to practice, practice for five minutes; do a few sun salutations or sit for a five-minute meditation.  Some days you will have more time, and your practice will last longer.  More than anything, your commitment to come back to your mat regularly is what will make the most difference.  Our story this month is "A consistent yoga practice will bring strength to both the body and the mind".

You may even want to set an intention for 2018 rather than making a resolution.  Like a new year's resolution, an intention names something you're seeking to attain for yourself, but unlike resolutions, intention-setting focuses less on goals and more on the journey which leads to certain outcomes.  Intentions focus more on internal power and long-term change, whereas resolutions focus more on external and sometimes, short-lived rewards.  Make your intention for 2018 to improve your practice through consistency and remember to enjoy the journey:)

This  month's physical focus is a strength building practice.  One such pose, Crescent Lunge is a dynamic standing pose that utilizes and integrates the muscles in your entire body.  It stretches and strengthens the lower and upper body, while creating stability and balance.  Considered a balance pose and a backbend, Crescent Lunge helps the front of the body to expand, which increases energy and reduces fatigue.  Do not practice Crescent Lunge if you are currently experiencing high blood pressure or heart problems.  Also, avoid this pose if you have a knee or spinal injury.  Always work within your own range of limits and abilities.

Instructions:  Fold forward, bend your knees and bring your hands to the mat.  Step the right foot back.  Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot.  Come on to the ball of your back foot, lifting your heel.  Straighten your back leg completely.  Inhale, ground your front foot and engage your abs as you lift up to standing.  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.  Sweep your arms overhead with palms facing.  Draw your tailbone toward the floor.  Gaze is up between the hands.  Engage the abs to help stabilize your core.  Draw your shoulder blades back.  If you have a shoulder issue rest your hands on your hips.  Hold for up to one minute.  Release your hands back to the mat, step your right foot up between your hands and slowly rise to standing.  Repeat on opposite side.

Kathe in Crescent Lunge

                              

Crescent Lunge can be a powerful way to build strength, balance, and concentration.  As you practice this pose on a regular basis, you'll breathe equanimity in all areas of your life.  Finding ease in Crescent Lunge will allow you to establish the qualities of balance, grace, and power, even off the mat!  Bring it on 2018!!!

MM

Sutra 1.2

Sutra 1.2
Yoga is the process of calming down the mind's constant chatter.  

In the western world, most people think of yoga as exercise. One small part of yoga is called asana or physical postures which in and of itself is much much more than just exercise. If you are practicing asana with focus you are effectively practicing yoga, however, if you are practicing asana and thinking about what you will be cooking for dinner, then you are not practicing yoga; you are basically exercising These physical postures can lead one to want to uncover the true purpose of yoga. This is precisely how it happened for me. 

Calming down the mind chatter does not mean we stop our thoughts or reject them or avoid them, rather it is simply not letting our thoughts take over our mind. A thought will come into your mind which then leads to another thought and so on until you are no longer in the present moment, instead you are "living in thought." A thought may come into your mind and then you begin to identify with that thought even if it has no bearing on what's real and once again you are "living in thought world." Learning to focus our mind can convey what is truly happening instead of being wrapped up in false thought patterns. If you have ever been so involved in a project or an activity where you were completely focused on what you were doing, your mind is calm and intent on the task, you could say you were practicing yoga. Athletes call it "being int he zone", martial artists call it "being in the flow" and yogis call it "yoga." The Yoga Sutras or The Eight Limbs of Yoga provide tools to help you arrive at this place of "being" in everyday life. 

This, my friends, is the secret to happiness. I know that is a bold statement, but I stand by it. When we get caught up in our thoughts and begin to identify with them it can lead to delusion, infatuation or obsession. When we come to realize we are not our thoughts we then begin to see the world around us with more clarity. 

Our sassy seniors now living in assisted living facilities come to understand this process a bit easier than those of us still living in the fast-paced material world. We don't have to wait until we are living in a quieter place before we begin to grasp this essential concept. We can begin right now. Our story this month is: "Yoga is the process of calming down the mind's constant chatter."

MM

Inner Peace

Happy holidays ... time for festivity and spending time with loved ones! However, all the hustle and bustle can cause many of us to experience anxiety and stress. Our healthy habits and inner peace get misplaced. Fortunately, we can find refuge in the ancient wisdom of yoga. The goal of yoga is tranquility; a centered, calm place of peace where we can let go of the stresses of the day. 

Peace is not a place where there is no noise, trouble or hard work. Inner peace is the ability to stay mentally, emotionally, and physically steady even in the midst of turmoil. Maintaining inner peace can be challenging during the holidays. Yet it is essential to our well-being so that we can interact with our loved ones and the community in a healthy way. 

Here are a few thoughts on how to remain centered and calm during the flurry of the season.

• Tune in; take a few moments before you begin the day for quiet contemplation. You can follow this with gentle yoga poses that circulate a healthy energy flow in the body. 
• Remember the reason for the season; no matter what big business says the most important gifts come from the heart. Spending time with loved ones is a gift itself!
• Create comfort; transform your space into a warm place where others feel welcome. Relaxing music, candles, soft pillows all set a stage. 
• Eat well; but be mindful of what you consume. There is no need to deprive yourself just remember to make healthy choices. 
• Take time for you; when you feel good you give off good vibrations. Practice yoga, go for a walk, soak in the tub...

Our story this month; I am centered and calm. 

We begin our practice with child's pose. Child's pose is often used as a resting pose, a place where you can take a break between challenging poses. It's also a great pose for beginning a practice, it allows us to connect with our "center" that calm place of inner peace. 

Child's pose 

Begin on your hands and knees and bring the big toes to touch, then sit back on your heels. Inhale and lengthen the spine, exhale and fold forward allowing the chest to rest on your thighs. Extend your arms with the palms facing down, forearms and forehead touch the ground. Lengthen from your hips to your shoulders and out through your fingertips. Let the upper back broaden as the lower back softens, tension melts away from the shoulders, arms, and neck. Keep the eyes closed and focus on the breath. Inhale and notice the back of the body opening as the lungs expand, exhale and the front of the body releases. Connect with your center, stay here for a couple of minutes. To release the pose gently walk your hands back until you are sitting upright. 

     

Child's pose centers,  calms, and soothes the brain, relieving stress. Since child's pose is a resting pose it is important to make whatever modifications you need to feel comfortable. Here are a few suggestions:

• If you have difficulty sitting back on your heels, place a folded blanket between the back of the thighs and calves. 
• Bring the knees wide apart.
• Rest your forehead on a block or blanket. 
• For a more restorative pose, rest your arms alongside your thighs with the palms facing up.   

Cautions; do not practice child's pose if you have a knee injury. Pregnant women should only practice the wide knee version. 

May you have a happy, healthy holiday season!

KH

Sutra 1.1

Yoga is an ancient practice rooted in Eastern spirituality.  The history of yoga is vast and rich with ancient texts, personalities, and disciplines.  One of the foundational historic text on yoga is known as the Yoga Sutras.  "Sutra" is defined in Sanskrit as a set of rules or aphorisms on a specific subject. Patanjali was a sage in ancient India credited with writing the Yoga Sutras, 195 aphorisms (words of wisdom, direction, and inspiration) that teach how to live a meaningful, fulfilling life. Despite being written over 1,700 years ago, the Yoga Sutras remain as relevant to the modern yogi as their ancient counterpart. There have been hundreds of translations from this age-old Sanskrit text.  Over the next several months to a year, I am going to discuss a few of the sutras considered most relevant to today's yogi and share them with you on our blog. 

One translation of Sutra 1.1: "With humility, we embrace the sacred study of Yoga." Let's break this statement down.

With humility... the dictionary describes humility as "a modest or low view of one's own importance; humbleness." A few synonyms of the word humility are: shyness, demureness, docility, nonresistance, and unpretentiousness. When I examine these words what comes to mind is childlike and pure. In other words, we could begin the first statement as: "With childlike purity" or "With an open mind and heart"...

We embrace... the dictionary describes embrace as "an act of accepting or supporting something willingly or enthusiastically."  A few synonyms of the word embrace are: cultivate, follow, affirm, take on and act upon. Let's translate this as: "cultivate"...

Sacred...the dictionary describes sacred as "considered worthy of spiritual respect or devotion."  A few synonyms of the word sacred are: cherished, divine, and revered.  Let's translate this as: "divine"...

Study... the dictionary describes study as "a state of contemplation." A few synonyms of the word study are: deliberation, consideration, commitment, and reflection. Let's translate this one as: "commitment"...

Of yoga...the dictionary describes yoga as "a group of physical, mental, and spiritual practices or disciplines which originated in ancient India."  A few synonyms of the word yoga are: harmony, equilibrium, union or unity. Let's use the translation "unity"...

And so, putting all of it together we now have our story for this month...

"With an open mind and heart, we cultivate a divine commitment to unity."

Our sassy seniors joyfully wave colorful scares in celebration of our divine commitment to practice in unity. We open our hearts to understanding unity of the body, mind, and spirit. Our hearts blossom to the realization that we are all one. 

You may say I'm a dreamer

but I'm not the only one.

I hope someday you'll join us

and the world will be as one.

- John Lennon

MM

Joyful Gratitude

We've often heard that happiness contributes to well-being. That's what we all want right, to be happy and well? Happiness is not something found outside of you. Happiness is already inside you, waiting to be discovered. Yoga can help us discover the joy that lives within us. How does it do this? By reducing our stress. Yoga increases our resilience to stress and awakens a sense of joyful gratitude. Most of our stress is caused by thoughts of something that has happened in the past or might happen in the future. Yoga helps us come into the present moment. As we move the body and become aware of the breath we let go of stress. 

This month we tune into the joy of being alive, grateful for the ability to move the body. We focus on the movements of the in-breath, opening the heart and lifting the arms, these movements cultivate a feeling of joy and gratitude. Our story; I am filled with joyful gratitude. 

We open with Breath of Joy pranayama. Breath of Joy energizes, uplifts and cleanses. It is a breathing practice that awakens your whole system. It increases oxygen levels in the bloodstream, circulates energy and detoxifies the body. It strengthens the arms and shoulders and makes you smile. 

A word of caution...you may become lightheaded. Find your rhythm. Breath of Joy is not recommended for anyone with untreated high blood pressure or any injuries of the head. 

Breath of Joy: Stand with feet hip distance apart and parallel, knees slightly bent. Inhale one-third of your lung capacity and swing your arms up in front of the body, bringing them parallel to each other at shoulder level, with the palms facing up. Continue to inhale to two-thirds of your capacity and stretch your arms out to the side at shoulder level. Inhale to full capacity and swing your arms parallel and overhead, palms face each other. Exhale completely with an open mouth audible "ha", bending the knees more deeply as you forward fold swinging your arms down and back behind you. Slowly and gently return to standing. Repeat several times and SMILE!

We invite you to take a moment to be grateful for your practice. Be grateful for whatever you may be experiencing. Be grateful for all you have accomplished and all who have helped along the way. Be grateful for where you are on your joy-filled journey. 

Lokah samastah sukhino bhavantu...May all beings be happy, free and JOYOUS!

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Available now on Amazon!

The Impossible Dream; a Yoga Storytelling Adventure, our kid's yoga story book has successfully launched.  We are so excited...may The Impossible Dream travel far and wide and may children everywhere realize that, "Nothing is Impossible!"

The Impossible Dream is available for purchase here on our blog, just click on the Amazon link. If you go to Amazon directly use the entire title for the search, The Impossible Dream; a Yoga Storytelling Adventure. The book is also available on our website www.moving-tale.com, we would love for you to visit.

If you purchase a copy for yourself please leave a review at Amazon. Remember, Christmas is just around the corner and The Impossible Dream would make a great gift! If you purchase the book as a gift we would welcome a review from the recipient too. Thanks in advance for the complimentary reviews. We are forever grateful.

p.s. The book will soon be available for schools and libraries to purchase through Ingram/Baker and Taylor. Woohoo!

Please "like" and "share."

Kathe Hudson and Melanie Moyer
Yoga Teachers, Storytellers, Authors