Joyful Heart Yoga

A few years ago I attended a lecture by Pandit Rajmani Tigunait, the head of the Himalayan Institute. He started by saying that he had traveled all over the world and seen people in war-torn countries and people in extreme poverty but he had never seen anything close to the psychological suffering of the people in the United States. He felt that we were more depressed, anxious, and stressed than any other group of people he'd seen, and he was there to tell us the secret of happiness. The secret is this: a good night's sleep! Without a good night's sleep the body can't do its work of repairing and rejuvenating, the mind can't rest, and we start the day with stress that could continue to snowball. One of the most common questions that my students ask is "Do you have any tips to help me sleep better?" As a matter of fact, I do. I have lots of tips and tricks for you to try:

1. Meditate before bed time. Although most people think the ideal time to meditate is just before the sun rises, whenever I meditate right before laying down for the night, I sleep like a baby. I keep my meditation cushion near the bed  and I usually find that I can't sit for long before I start getting sleepy. Keep in mind that if you aren't an experienced meditator, it takes time and practice to be able to quiet the mind, but the results are definitely worth the effort. 

2. Practice breathing. Unlike meditation, you can do this while laying in bed if you prefer. For instructions, click here and go to "Yogic Breathing." Whenever your mind wanders, take your focus back to the breath. The sound of your breath can be like a soothing lullaby.

3. Unwind the mind. I got this tip from Osho's Book of Secrets: As you're ready to fall asleep, go through your day backward. It's important to go backward so you don't get caught up in details or start remembering things that you forgot to do. Just name the events and move on to the next. You may be asleep before you get what happened in the morning. 

4. Push through the chakras. This is something I developed when my mind is too active at night. If thoughts are racing through my head, then most of my energy must be up there in my head. So I visualize gathering the energy and pushing it down to the throat. From there I push it down to the heart, then to the belly. You can visualize the energy as mercury in a thermometer. Once the energy is in the belly, it's no longer in the head and you can rest. (I also suggested this technique to a student who was suffering from vertigo, and she reported back that it worked!)

5. Listen to soft music as you are falling asleep. If you have a sleep option on your cd player, you won't have to worry about turning it off. One of my favorites is Vandita's Ram lullaby on her CD, Transform, Relax and Renew. (Click here for details.) 

6. Relax. Even if you can't fall asleep, if you practice these suggestions and can get yourself into a relaxed state, you will still receive many benefits from resting. Not as good as sleep, but better than being agitated. 

Namaste!

Sandy Pradas

This morning I was out walking in the crisp, fresh air and I couldn't help but notice that the earth (at least in this area) is in a state of transition. Most obvious: the air is colder and lacks humidity. There aren't as many bird songs. Some trees are still green, others have changed to beautiful hues of gold and orange, and many have shed their leaves completely. The ground is harder, and the color of the sky is different. The earth is preparing for winter. 

The onset of winter affects us as well, and we need to care for ourselves accordingly. Cold weather and lack of humidity can make us feel more stiff and achey, so it's very important to increase hydration and circulation from the inside out. How do we do this? 

1. Move. Practice yoga, take a brisk walk, put on some music and dance. . . whatever gets you out of your chair. Moving the body will increase circulation, lubrication, and flow of nutrients throughout the body that will create ease of movement and good health. It will also help fend off seasonal depression and stress. Yoga is particularly good, as the various movements create a "squeezing and soaking" effect the nourishes our bodies on a cellular level. Here's the deal: The less you move, the less you will be able to move, so resist the urge to hibernate.

2. Massage. When you wake up in the morning, massage your face to increase circulation and improve the health of your skin. Before showering, brush the skin on your body with a dry bath brush to exfoliate dead skin cells and increase circulation and energy, or use a brush or loofah in the shower. (Don't do this every day if you have sensitive skin. Speaking of sensitive skin, avoid harsh or drying soaps and look for more gentle products with shea butter or olive oil. Cetaphil is very gentle too.) Treat yourself to a professional massage or use a foam roller, tennis balls, or Yamuna balls to massage your own body. Massage increases circulation, hydration, and helps to keep muscles and connective tissue soft and pliable. 

3. Hydrate. Keep nasal passages moist by practicing Neti. Drink lots of fluids. Room-temperature water, hot water with lemon and honey, and herbal teas will keep you warm and hydrated. Avoid sodas, and practice moderation with alcohol and caffeine which can be dehydrating. Consider using a humidifier in your room at night to keep your nasal passages, throat, and skin moist, and use gentle creams or oils on your skin to keep moisture in.

4. Nourish. Eating warm soups, stews, and rice dishes made with fresh vegetables will be warm, comforting, and easy on your digestive system. Juicing fresh vegetables and fruits is an easy way to pack in lots of nutrients and hydrate  yourself at the same time.

5. Bundle up. Wear layers to keep chills away. Warm feet, hands, and a warm head will help the body retain heat, so don't forget to wear warm socks, gloves, and a hat when you're outdoors. 

Namaste!

Sandy Pradas

p.s. If you'd like to spend a week in a warm jungle practicing yoga, hiking, kayaking, snorkeling, or laying around in a hammock, we 2 rooms left for our January 17 retreat in Costa Rica. For details, click here.

"To hear and answer the call to commit fully to being in my life, I must learn to be with whatever IS ... If I am exclusively caught in my identity with daily concerns and passing thoughts and feelings, I mistake constantly changing circumstances for all there is, and my sense of well-being gets batted about like a Ping-Pong ball depending upon moment-to-moment conditions within and around me, conditions that are largely beyond my control. Without the perspective of knowing my essence, I will suffer, and in doing so I cannot help but spread suffering in the world." 

            -- from "The Call" by Oriah Mountain Dreamer

This is a concept that I often remind my students of: We are more than our jobs; more than our roles as parents, spouses, brothers, sisters, employees, etc.; more than our bank accounts and possessions; more than our emotions; and much more than our minds. Everything and everyone is constantly changing, so to pin your identity or happiness to an object or another person is a losing battle. 

We must learn to get to that still center within so we can stay steady as life flows through us and around us. The results of a yoga and meditation practice are often compared to being able to stand in the eye of a hurricane. Chaos swirls around us, yet we can be OK with it -- we may not love it, but we can be OK. There's a lot of fear swirling around us now, and it is not helpful to get caught up in fear. Sit ... breathe ... go into the stillness -- to your glorious essence at the very core where there is a bottomless well of peace and serenity -- and look at the picture from there. We will be OK because we are much more than our jobs, our roles, and our bank accounts.

Namaste!

Sandy Pradas

Lately I've been struggling with the concepts of practicing non-judging and acceptance as it applies to our upcoming elections. I've found myself getting angry, fearful, worried, and very judgmental -- qualities that aren't exactly yogic. So I dedicated Sunday morning to figuring out how to apply yogic principals to our political situation, and I'm sharing this with you because the process can be helpful in all aspects of our lives -- not just politics. 

First I pondered this question while I was doing my morning rounds of agni sara and kapalabhati breathing. I was looking out the window while practicing, and I noticed a flash of brilliant blue. It was a magnificent Blue Jay. He was almost purple, and looked very grand with his black and white face paint. He was nebbing around the bushes and stopping often to listen to the other birds. I realized that no matter who the president is, he will continue to go on with his Blue-Jay business. He will be his magnificent self regardless. And likewise, we can be our best selves and live according to our values regardless of our circumstances. As the Buddha said, we can make a light of ourselves. This realization helped me a lot, but I still had questions. After all, the Blue Jay will not have to pay taxes or send his kids to war. So I sat down on my cushion to meditate on it. I do this whenever I need clarification, whenever I am struggling with a decision. Here's my process:

I start with dirgha and ujjayi breathing -- just like we do in class -- and I let the mind quiet down and fade to the background. (This takes a lot of practice -- if you have a hard time quieting the mind, don't despair. Keep practicing!) Once the mind is quiet and I am centered, I ask a question and wait for the answer to rise up. Sometimes it comes in words, sometimes an image, and sometimes it's just a realization. The key is to make sure it comes from center -- not the mind -- and trust that it's real. Here's what came up when I asked how I could apply yogic concepts to the election:

"Trust. Trust that all things happen in the right time and place. Every situation brings an opportunity to learn. We are all learning at our own individual pace. No one is wrong. Some people are in 'elementary school' and some are in 'grad school.' Be aware. Open your mind and learn about the issues. Listen carefully to what they are saying, not how they are saying it. Make the best choice. Vote. And then let it go -- you've done the best you can. Go back to the Blue Jay: Be your best self. Be a light. Pray."

Some say that this voice belongs to God and others say that it is your own innate intelligence. Whichever idea resonates with you, just know that there is something that you can tap into at any time. You just need a few minutes of quiet to access this tremendous gift that leads to peace of mind. 

Namaste!

Sandy Pradas

I just got back from my incredible retreat/training at Kripalu Center, and I had a chance to use a new product that worked well for me. It's a sticky towel called "Skidless," and you can get it at yogitoes.com or at Lucy. Since my own mat & cotton rug combo is too bulky for travel, and I don't like putting my feet directly on sticky mats (especially on mats that are used by lots of people), this worked great. It's a thin towel the same size as a yoga mat with sticky silicone nubs on the back. You put the sticky side down on a mat, and you have a clean, non-slip surface to practice on. It absorbs moisture, and you can throw it in the washing machine. It dries quickly and doesn't take up much space in a suitcase. This one is a winner!

One of the reasons that I'm attracted to Kripalu yoga is because it is transformative -- life changing. We are not just "working out" or twisting our bodies into various shapes -- we are learning skills on the mat that carry over into our lives when we are off the mat. One of these skills is called "riding the wave." When applied to our emotions, we notice that emotions are like waves: they rise up, swell, crest, and then break and wash out. They are temporary. If we are aware of this fact, then we can learn to be present through emotional difficulty without spinning out of control or getting pulled into the dramatic ups and downs of our emotions. 

This weekend I helped my son move into his first apartment near his college. Although I am happy and excited for him, I am also sad because he is growing up and literally moving away from me. As I practiced my yoga today, I had an opportunity to put "riding the wave" to practice. I'll share my experience so that it might be helpful to some of you.

I started my practice with letting-go breaths and then deep breathing to help me relax and center myself. While breathing, I scanned my emotions: What am I feeling? I'm feeling sad ... a heavy sadness, more like grief. Instead of trying to run away from the feeling by distracting myself or engaging in a lot of mental chatter, I accepted the feeling and stayed with it. I dove right into the center of it and allowed myself to feel the sadness. Something interesting happens when you allow yourself to be completely and fully present with an emotion: it often dissipates. You realize that despite everything, you're OK. That's the wave washing out. It might rise up again, but it will wash out again too. As I moved into sun breaths, I watched the feeling change from sadness to gratitude: my son is a great kid and I got to have him with me for 18 years. What a gift! As I folded into Child's Pose I thought about the cigarette that someone threw onto the wooden stairs leading to his apartment, and as I softened and surrendered into the pose I also surrendered to the fact that I can't protect him. In Pigeon Pose I noticed that I was holding my muscles tight, so I had to let go. 

I continued to stay centered and practice with full awareness, watching the emotions as they moved through my body and mind.  I noticed that I felt the need to do a lot of backbends. Backbends are heart openers -- they help create space around the heart so we can remain open and receptive rather than shutting down to protect ourselves. Backbends also stimulate the solar plexus chakra, which brings a surge of inner strength.  As I practiced, I actually processed the emotions. I allowed them to move through me, rather than cling to them and let them take up residence inside me. I allowed myself to be fully present to the changing sensations and emotions, to the awareness that life is always changing -- there is always something else coming along as the wheel of life continually turns. I ended my practice with a deep meditation and a delicious savasana and I was grateful to have these coping skills. I will still have waves of sadness as I practice letting go, but I know I will be OK and that all is as it should be. 

In a couple of weeks I'm going to Kripalu Center for a teacher's conference and a week-long workshop, and I'm really looking forward to it. I want to learn some new things to pass on to my students, and I'm looking forward to being completely immersed in yoga, yoga, yoga. When I did my teacher training there several years ago, I stayed for a month. The training was fantastic, but one of the most wonderful benefits was to be able to spend a whole month doing only that one thing. I had no other responsibilities -- no shopping, cooking, cleaning, going to one of the several jobs I had at the time, paying bills, trying to take care of everyone and everything. It was an amazing gift of time for myself because I could really focus and think and grow without the myriad distractions of daily life. Although the certification process was intense, the fact that I could devote all of my time and attention to it made it much easier.

Vacations are wonderful, but a yoga retreat is something else because you get to keep filling up: There's always another class, another dose of prana, another chance to go inside and go back home to yourself -- back to the well, to the Source. I'm going to miss my family while I'm gone, but I intend to savor every opportunity to just "be." 

Thinking about a retreat for yourself? Click these links:

Yoga in Costa Rica, Jan. 17, 2009

Yoga in Costa Rica, Jan 24, 2009

Yoga in Italy, Sept. 13, 2009

Kripalu Center

For a mini "retreat," check out the new fall workshops.

Each week I choose something inspirational to read to my students in class. This week I'm reading an article by Eva Herriot called "Time Out: Finding Peace in a Harried World." It includes this sage advice:

Allow time for your relationships. Never get so hurried that your loved ones become unwelcome interruptions that leave you frustrated and irritable. Spend time with your partner, children, and friends. Give them your full attention and open yourself to connecting more deeply with them.

Wise words, indeed. . . 

As a yoga teacher, I end up saying something along these lines many times in each class. It seems silly, yet almost every time I remind students to breathe, I hear the sound of held breath being released. We think we know how to breathe, but yoga shows us otherwise. As babies we knew how to breathe -- we breathed with our whole bodies -- but somewhere along the way we started to hold the breath. We started to guard ourselves from pain, fear, and hurt feelings by tightening up the body and holding the breath. We became chest breathers -- getting only a small part of the oxygen and energy -- the Prana -- that is available to us. 

Yoga teaches us how to breathe with the whole body again: filling the belly, the ribs, the chest... maybe even the neck and head ... drinking in the breath and then slowly releasing it -- savoring it as it goes in and out. When we breathe fully and deeply something very interesting happens: We are present. We can experience whatever is happening without having to mentally check out, distract ourselves, or pull off whatever tricks keep us from feeling and experiencing life. The simple act of taking a full, deep breath makes the difference between simply showing up in life versus being truly alive, engaged, and vibrant. 

For a short, relaxing breathing break, click here.