I awoke in the morning, and made a Prince playlist, practicing yoga for over two hours. It was a yoga, dance, cry-fest honestly.
And I know I’m not the only one. It’s like being in a semi-zombie state amidst all the other things I experience in my daily life. It feels like a vacillation between dimensions and lifetimes. I sit quietly for a bit – reveling in my beautiful life with such gratitude. And then in a moment, I go back in time to what seems like another life.
How did I get here? A “troubled teen”, to here. Here of all places, in Marin County, teaching yoga … from Detroit. I am blessed beyond words, beyond measure; I am in the thick of magic in motion honestly. And in this, I still remember days blaring Prince from my record player, holed up in my bedroom smoking a cigarette, blowing the smoke out the window. So vivid the memory: driving in my boyfriend’s MGB convertible, jamming Prince with the top down, headed somewhere to get high.
Prince was such a huge part of my drama, my story, my mistakes, my love for music, my first experience with sex, my teenage search for what was resonate, and my personal search for Self. At the time, I had no idea how to access that gateway to Self…. So I listened to Prince, trying to make sense of it all.
He was a breath of femininity in a masculine dominated rock/pop culture. He had more sex appeal in one curl of his hair than any other rock star of our time. He brought us to our knees, yearning, for one moment to be on the back of that bike, hair blowing in the wind with the Shiva of pop music. And God, I don't even want to put him in THAT box of POP MUSIC! The man traversed genres like we scroll through Instagram!
His way of being, had me mesmerized. He defined sexuality, sensuality, musical creativity, freedom and love, in such a bad-ass way that no one had ever done in my realm of mentors/teachers … I was infatuated.
He made me feel safe to writhe along with his erotic lyrics and alluring dance moves, sweating and crying while he was signing. Each composition and performance, a channel, a download directly from the Divine into the heart of the world Mother; a call out to awaken every Priestess on the planet. A call to heal the imbalance of Shiva and Shakti.
He sang the first call I ever heard and had no idea what to do with the information. Now I know.
He got us all at such a ripe, young innocent age. When we knew what we knew, but had no idea how to express it. We all felt that pulse in our hearts and heat between our thighs every time he hit the stage.
And now, at 47 years old, I can’t seem to pull myself away from the incessant videos, old footage, photos, and songs I am scrambling to put together for an appropriate playlist.
What the hell is an appropriate playlist anyway? How can I even begin to capture that - not possible. But I’m going to try. So fitting that he chose to leave his body on the Full Moon in Scorpio with four planets, almost five in retrograde. The planets that are all about fire, the underworld, communication and love. Ironic isn't it?
I know every word to every song he ever made! I know exactly when he hit the high notes and sank to his knees on stage. I’ve watched video after video after video and yet, I didn’t make it to his Piano and a Microphone Concert when he was right here, just across the bridge from me in the Bay.
Heartbroken …
This, I realized today, is one of the reasons I am so heartbroken. I don’t regret much; but this, this I regret because it was so unlike me to not take the opportunity.
But it gave me a gentle nudge and reminder …
Do epic shit now. Don’t wait. Don’t put things off because you don’t have the time or the money. That’s a lie. You do. Make love like it’s the last time you will feel that intimate in your life. Kiss with a longing for more ... embrace while you sleep. Live your life with uninhibited passion and purpose and don’t take no for an answer. Don’t play small and stop settling for mediocre. Don’t not do something because you're afraid of what people might think. Who cares?
Really, who cares.
I’ve been crying and dancing but not crying for him; or even for his passing. No, I cried selfishly … for everything he represented to me:
My sensuality, my deep connection to the Feminine, my ability to feel and not numb, and my truth beyond what I was taught. He represented the moment I began to embrace the essence of what it meant to be a Dakini. He woke a lot of us women up before we were ready; but here we are now – poised and ready. And if you’re not doing your thing – ain’t no excuse now sister.
This is what it must sound like when Doves Cry …
Rest in Peace lovely angel.
By Dana Damara
“My passion on the mat is proper alignment, powerful breath and effortless flow so you feel that off your mat. Your practice becomes sacred space where you arrive to find more meaning, depth, authenticity and integrity in your life." - Dana Damara: mother, author, yoga instructor, speaker and yogini.
Click here to download or stream one of Dana's YogaDownload classes!
The balance of Yin
If you’re familiar with the words yin and yang from Traditional Chinese Medicine, then you probably understand on a basic level that yang represents an active form of energy, while yin represents a more passive, relaxing energy. The famous yin/yang symbol is so special because it explains that both energies always exist — there is always a little yin present in yang and a little yang present in yin. These energies are also cyclical. It’s unhealthy to be constantly yang with no yin or constantly yin with no yang. If you think about the sun and the moon, or day and night, you can see this cycle played out in nature.
Just so, it’s important that our yoga practice is balanced just like the rest of our lives. If you only ever take active vinyasa flow classes, it’s nice to take a break with a yin class every once in a while. You can think of a workout schedule that a personal trainer would give you — there is almost always a “rest day” or a “cross-training” day. Yin is the perfect practice for your rest day.
Another perspective to think about is how active your lifestyle already is. Do you sit at a deskall day long? Getting some movement in with an active practice is a nice way to balance out your day. But if you have a very active job and you’re constantly on your feet all day, the last thing you want to do is go move around some more. In this case, a Yin practice would be appropriate to help you find balance.
What’s so special about Yin?
Yin yoga is different then other yoga practices because it targets the fascial system of the body instead of the muscular system. Fascia, a type of connective tissue, wraps around muscles, bones, tendons, ligaments, and organs — it’s EVERYWHERE! When your fascia is neglected, it becomes stiff, which can cause range of movement limitations and general aches and pains, especially in places where the fascia is thick, like the upper and lower back. When your massage therapist hits a knot, that’s tangled up fascial tissue that needs lubrication to unwind.
Postures in Yin yoga are familiar to most practitioners who have a regular practice, but the postures are approached much differently then in a more active practice.
In Yin yoga, postures are held for long periods of time with as little effort as possible. There is no goal in Yin — you’re not necessarily trying to go to your edge to stretch as far as you can. In fact, you’re not trying to stretch at all; instead, you’re looking to come back into balance.
It is this lack of effort that I personally find challenging in Yin, besides the fact that holding postures that are already not super comfortable with muscular engagement become even less comfortable without any muscular support.
Without the support of the muscles, joints experience compression. At first, this sounds no bueno, but it’s actually a good type of stress to help keep the joints healthy — IF that compression is appropriate. It’s your job to create a relationship with your own body and joints to determine what is an appropriate amount of compression for your body. The Yin yoga practice gives you the space to nurture that special relationship with yourself.
All of that fancy technicality to say that Yin yoga can sometimes be really hard because it can be really uncomfortable. It’s supposed to be.
Beyond the physical
In addition to nurturing healthy joints and fascia, Yin works on a mental and emotional level too. You may have heard the saying “the issues are in your tissues” or a yoga teacher mention something along the lines of how we hold a lot of emotional tension in our hips and shoulders. Energetically, unexpressed emotions live in the fascial tissue. You can stretch your muscles all you want but if you don’t take care of your connective tissue, the emotional layer of your internal body will go unaddressed. This is why Yin can be so emotional. If you’ve had the experience of crying during your yoga class for no reason at all, it may be that you are releasing old emotions that have been finally set free from the body’s fascial system.
From a mental perspective, Yin offers the perfect laboratory for exploring the mind. Yin, already being a soft, passive energy, encourages stillness and silence. Sometimes, silence is uncomfortable. It forces us to address and get to know our true Self. The Yin practice provides a safe space for this exploration — there aren’t many other times in the course of our daily lives that we get this sacred space to be with the true Self. There are also plenty of people who would much rather not spend time with their Self. If that’s you, it’s worth checking in and asking yourself Why? What are you hiding from? What are you running away from? What are you fighting? What are you resisting?
As I mentioned before, the Yin practice can be very uncomfortable both physically and on this more mental and emotional level. But what an incredible opportunity to practice living. Life throws us uncomfortable obstacles and challenges all day long. The Yin practice helps us cultivate a peaceful attitude and deep breaths while moving through these uncomfortable sensations with ease. The more we practice, the more we notice that practice start to overlap into our daily lives off the yoga mat.
Yin Yoga is not Restorative Yoga
Don’t be fooled! Yin Yoga and Restorative Yoga are two different classes. If you are brand new to yoga, have extremely limited ranges of movement, are healing from an injury or illness, or have been experiencing extreme overwhelm and stress in your life, Restorative Yoga is the place to be.
If you’ve been practicing yoga for a while and are ready to dive in a little deeper, check out a Yin class (just know that as with anything, there are a lot of different perspective on Yin, and mine might be slightly different then what you end up receiving at the local studio nearest you :))
Here’s a short little Yin practice for you to explore on your own at home. I recommend having a few props handy just in case – they’re not required.
As always if you ever have any questions or comments, please reach out on Facebook or send me an email!
Namaste
By Ashley Josephine
I started practicing yoga to stay in shape and release stress. What I learned was how to love my life. How to have faith. How to find your community of people who support you and love you unconditionally. How to get back control. Today, it is my mission to help busy Type-A overachiever women like me gain back control of their lives, live pain-free, and love the life they want to live through yoga lifestyle practices. Visit www.ashleyjosephine.com to get free yoga lifestyle tips to help live healthier, happier, and pain-free.
Today’s recipe was inspired by Jules’ recent discovery of a well-known cocktail called Moscow Mule. Who knew ginger and vodka was a match made in heaven?
After some active investigation, sadly (but not surprisingly), if you read the label of any ginger beer on the market, you’ll find an alarming amount of sugar!
So today we’ve converted a sugar-bomb cocktail into a delicious alternative. And boy oh boy does it ever live up to the original.
Have a great weekend! Enjoy your 80:20.
With lemon ginger kisses,
Lemon Ginger Switchel
Yield: 2 quarts
Ingredients:
1 cup ginger, peeled and chopped ¾ cup maple syrup or honey ½ cup apple cider vinegar ⅔ cup freshly squeezed lemon juice 1 shot gin or vodka (optional)
Instructions: In a 2-quart saucepan place the ginger and cover with filtered water about ⅔ full. Bring water to a boil and allow ginger to boil for about 2 minutes. Remove from heat, cover, and let ginger steep for 20 minutes. In a 2-quart pitcher, add maple syrup, apple cider vinegar, and lemon juice. Strain ginger as you are pouring into pitcher. Stir and mix all ingredients well. Add gin or vodka to each individual glass if using then top the glass off with the switchel. Pour over ice and enjoy.
Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
To learn more about “Jo and Jules” and to download a free e-cookbook for a sampling of the delicious food served up on the Conscious Cleanse, please visit their website.
Conscious Cleanse Detox Flow - Jo Schaalman
Heart Opening Forrest Yoga Flow - Jo Schaalman
Traditional Hot Yoga - Julie Peláez
Learn much more at my backbending workshop at triyoga.
Half Reclined Hero Pose
This version of hero pose or virasana will help stretch and release the quads and hip-flexors that often limit one’s range of motion in backbends. This is because that tight quads and hip-flexors can keep the pelvis tilted forward, restricting the spine’s ability to tilt backwards into backbend. In this variation, I have my bum on a foam block, my spine supported by a bolster, and my head supported by a blanket. You can play with the height up or down dependent on your flexibility and desired intensity. I always keep the other leg bent to keep the pelvis stable.
Reclined Supported Backbend
Recline over something to stretch and release through core, lower back, mid back, upper back and chest. I’m purposefully being vague as there are loads of variations here. From lower back on up tightness can creep into any number of positions on the spine. You can have the bolster pretty central as I have here or adjust it up and down dependent on where you feel limited. You can also do this on a wood or cork brick running parallel to the shoulders or perpendicular for a different release across the chest. You can use a rolled or folded blanket. There are even specially designed backbending wheels you can roll yourself over. The point is you can experiment with different heights and angles to begin opening across the numerous soft-tissue connections that limit your range of motion in backbends. Props are there to support you into the release and tell the muscles and connective tissue that they can let go a bit. I kept my knees bent so it wasn’t too extreme, but you can straighten your legs if you like. Avoid making it too intense as that can have the opposite effect of making things seize up.
Dancer’s Pose with Strap
We’ve worked our way up from front of hips through core and spine, and now we’ve arrived at the shoulders. Many backbends (namely upward-facing bow and variations, inverted backbends, dancer and pigeon pose backbends) require arm over head shoulder flexion. In this variation of dancer’s pose, I have strapped my foot and am using the force of pushing my foot back to help stretch both the muscle groups on the front of my chest and the muscles and connective tissue that limit the range of motion of my arm over head. I’m not trying to get the foot to my hand (and couldn’t even if I tried!). Be sure the top arm is in external rotation and use as much strap as you need (but no more) to make the pose sustainably intense.
Good luck with your backbending! For more backbend tips, check out my upcoming workshop at triyoga.
Read more practice tips.
By Adam Hocke
Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at www.adamhocke.com
At times we all could use a little boosting of our inner strength. It’s impossible to get through life without at least a few ups and downs.
Sometimes, for one reason or another, our tanks are running low and for me yoga has always been a practical way to fill it up…with premium gasoline. I’ve designed this yoga practice to help you both recognize and develop a feeling of inner strength, a strength that is NOT reliant on others approval, work validation, accomplishments, or apparent successes.
Remember, like everything, yoga is not one size fits all, please adapt this practice to serve your individual needs!
1. Yes! Pose – Come to standing and reach your arms high overhead as if you’ve just won a race. Your fingers could be spread wide or in fists, whichever you prefer. Soak in this feeling of celebration, exhilaration, confidence, and groundedness. Pick a word or two that describes the mood of this pose and repeat it to yourself a few times.
Listen to Amy Cuddy’s beautiful TED talk on why this works!
2. Warrior 1 – Feel your feet grounded into the floor with the support of the earth underneath you. Open and expand the chest and arms as a physical expression of bravery and courage like a warrior. Focus your attention on the manipura chakra above the navel and below the front of the rib cage. This is your solar center, your charging station. As you take deep breaths into this area imagine a bright yellow light grower stronger and brighter.
3. Table or Plank Pose – Come down to your hands and knees or plank position. As you inhale, lift your right arm and left leg. As you exhale, lower them back down. Take a few pairs of both sides feeling into the strength and support of your core muscles. As we strengthen the core we often have a greater feeling of confidence in the core of our being.
Vulnerability is an often overlooked form of inner strength. Accept and embrace any wobbly or shaky feelings while you are practicing this movement.
4. Focused Breathing – Sit comfortably in a chair or on a pillow. Bring your hands to Vajra Mudra(Diamond Gesture) in front of the manipura chakra. You can use this gesture to cultivate a feeling of inner strength radiating outward from the solar plexus. An example affirmation would be, “I allow my inner strength to radiate outward”.
Breath in to a count of 2, gently retain the breath for 1 count, and exhale for 4. If this is comfortable you can begin to shift to a higher breath count keeping the same ratio. For example: breath in for 4, hold for 2, exhale for 8.
After a couple minutes breathe naturally and notice a part of your body where you feel a sense of strength. Practice coming back to that feeling a few times a day as needed.
Let me know how it goes! I’d love to hear from you in the comments below or through email atjennifermeekyoga@gmail.com.
I believe that when we tap into our strengths and power, our most beautiful, uninhibited selves can fully shine through resulting in heightened confidence, visibility and allowing us to serve the greater good on a much larger scale. – Ashley Burnett
By Jennifer Meek
Jennifer Meek is a Certified Yoga Teacher (RYT 500) specializing in Yoga Therapy for common conditions such as diabetes, hypertension, and back pain. Utilizing her 25 years of movement experience as a dancer in combination with the tools of yoga and mindfulness she teaches people how to tap into their innate potential for health and happiness. Read More from Jennifer at jennifermeek.com
In Europe, people are questioning the European Union.
At home, people are questioning, well, everything.
As a society, we’ve spent decades, centuries even, creating processes, rules, laws, and ways of being that are
increasingly more complex in the name of more convenience, more prosperity, more efficiency, more happiness.
Now some people are scratching their heads and really starting to experiment with the adage “less is more.”
Simple living
I’ve had the interesting opportunity to live in several different homes, townhomes, condos, apartments, dwellings, etc., over the past couple months.
It’s stuck with me how simple some people live. Minimal furniture, because it’s perfectly fine to sit on some cushions on the ground. Minimal dishes and cooking supplies because, 1) the kitchen is too small for much else and 2) why do you need more then a couple plates, forks, and spoons — they just end up sitting dirty in the sink.
We even stayed in an Airstream trailer for a few days — 4 people, 2 dogs, 1 trailer. And we still woke up the next morning completely capable to be ourselves and live our lives.
It’s easy to think that we need more stuff. In fact, I like stuff. But the more I’m being called to live simply, the more stuff doesn’t make much sense.
As I’ve moved around the past couple months, I’ve lived out of one suitcase, a carry-on, and my purse. Every once in a while I add in a few books that are sitting in reusable shopping bags in my car. Essentially, everything I need can fit inside a few bags.
And yet, we still have a house full of stuff that hasn’t been touched in months. Gathering dust. Forgotten. Nice to have, but unnecessary.
Efficiency vs. quality
Living simply goes beyond stuff.
Living simply means eating simply. Whole, fresh, local foods in season. Simple combinations. Simple preparation. Simple spices.
Living simply means not making things so complicated…duh — but sometimes we need the reminder.
Life gets complicated when we forget what matters most and we stray from our core values. When we try to do too much and don’t give ourselves time.
So many people these days are preoccupied with how to hack their lives so that they can use time most efficiently — I know this because I do it too. The cornerstone of industrialized society has slowly creeped into our most basic daily routines. How can we get the most amount done in the shortest amount of time to increase profit and reduce waste (in this case, we’re not talking about money, but our own time to enjoy our lives).
Do you really want to ALWAYS be efficient? When you start favoring efficiency over everything else you lose quality.
If you just want to get things done for the sake of getting things done, then be efficient.
If you want to enjoy the journey along the way, choose quality. Slow down. Let things take time.
The simplicity of an advanced yoga practice
One of the studios I teach at recently did a student-survey asking what students are looking for in their yoga practice and what they want to see at the studio they practice at.
One of the top responses was to advance their practice.
This whole advance your practice goal needs some parsing.
If you want to advance your practice, great! What does that mean?
Many people think advancing their practice means practicing arm balances and inversions. Sticking handstands in the middle of the room. That’s nice to do and all, if you’ve got the strength, alignment, and flexibility to do it. Not everyone does.
Going upside down is not really advancing your practice. That’s achieving some new forms in your body.
When I teach inversions, I don’t let my students kick up. Kicking up is cheating. Kicking up means you don’t have the strength to get yourself upside down without relying on momentum. This means you’re passing over strength in the core just so you can be upside down. There are many places you can go upside down where you don’t need that core strength.
Build the core strength first to get you to handstand without kicking up. That’s advancing your practice. That takes not only strength, but extreme discipline and it’s hard on the ego. All the ego wants is for you to stand on your hands in the middle of the room looking cool. Your ego doesn’t care if you get hurt or are unsafe.
Advancing your practice means exploring what yoga means to you. It means going deeper inside, moving more and more into subtle, scary realms within. Advancing your practice means moving beyond asana. When we get to these places it very quickly can become extremely complicated.
Unless we keep it simple.
Simple is not always easy
Remember, simple does not mean easy. It can mean effortless and without difficulty but to be able to figure out how to get there doesn’t mean we get a free pass and the answers are handed to us.
Simple means we work with what we have – our body, our mind, our breath. You don’t even need a mat! You don’t have to go to an appointed place. All you need is yourself, some willingness, and an open mind. Simple, not easy.
Going back to the Sutras
The beauty of the Yoga Sutras, the guiding principles for practicing yoga, is the simplicity.
The very first sutra states:
Now that one is ready, the teachings of yoga will be shared.
The implication here is that if you’re showing up to learn yoga, you’re ready to really learn it. You’re committed to the journey.
Are you ready? Are you willing?
Sutra 2.1 states:
The Path of Action is comprised of self-discipline, study, and the ability to learn from an experience in order to surrender to a decision that serves the universal Self.
There’s that discipline again. It takes discipline to show up, to study yourself, and to take time to reflect on your experiences in order to make wise decisions for yourself and for others. You can’t hack this. You just have to take the time to do it.
Sutra 2.31:
Showing respect for others without regard for social status, place, time, or circumstance is universal.
In other words, it is a basic tenet of being human to show respect towards everyone, no matter what. Everyone deserves respect because everyone is human.
Simple. But too often forgotten.
Sutra 2.33:
If negative thoughts find their way in, cultivate the opposite.
Here is your 5,000 year old fail-proof tactic for staying positive. A true teaching is timeless.
There is no “5 ways to think positive”, or “a hundred affirmations to have a good day”, or any real blueprint for HOW to do this. Instead, there is the teaching and it’s up to you to interpret, practice, and seek help from a teacher if you need more guidance. Simple.
And finally, one of my favorites recently:
Sutra 1.33:
In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil.
Look at that, even Patanjali was politically correct. We can’t say someone is evil, we can only perceive them to be evil based on our own experiences. Evil is a perception, just like goodness. At the end of the day, we’re all the same. We’re all human beings living out our lives in this universe.
When things start to get complicated, when your brain hurts from all the details, when you’re feeling stuck, overwhelmed, uninspired, go back to simple.
Go outside and be in nature.
Breathe.
Move.
If living simply and practicing yoga speaks to you, read the sutras. They are a constant reminder of the beauty of simplicity.
You already have everything you need to live simply. Now you just have to choose it.
Namaste.
*Yoga Sutra translations taken from The Unadorned Thread of Yoga By Salvatore Zambito and a guidebook I received from two of my teachers Maryam Ovissi and Jafar Alexander.
The unique flavor of asparagus lends itself to a pure and lovely light soup. But what we love the most, is that asparagus is alkalizing, as well as an effective and natural diuretic, which both aid in detoxification and cleansing.
As a bonus, it’s chock full of anti-aging properties helping our brains fight cognitive decline.
Like any leafy green, asparagus delivers folate, which works with vitamin B12 to help prevent cognitive impairment. That is just a fancy way of saying this soup will keep you wise beyond your years (who doesn’t need that?!)!
Enjoy the soup as we usher in spring together.
By the way, if you see other varieties of asparagus at the market such as white or purple, give them a try! They are all delicious and full of health benefits, but this recipe works best with the green variety.
Soup doesn’t get any easier than this! And seriously…who knew cleansing could taste this good?
Be sure to leave us a comment below. We’re here to cheer you on every step of the way.
With love and green soup,
Simple Asparagus Mint Soup
Yield: 4 servings
1 TB. unrefined virgin coconut oil 1 yellow onion, diced 1 bunch asparagus, chopped finely 1 tsp. fresh thyme, roughly chopped 2 tsp. fresh mint 4 cups pure water 2 tsp. fresh lime juice ¼ cup cashews, soaked for 4 hours Himalayan sea salt, to taste Freshly ground black pepper, to taste
Instructions: In a medium saucepan heat coconut oil until melted. Add diced onions and cook for 7 minutes or until translucent. Add chopped asparagus and cook for 3 minutes or until tender. Add thyme and mint and cook for 1 minute longer. Add 4 cups water and simmer for 5 minutes. In a high speed blender place lime juice, drained cashews, and soup and blend until smooth and creamy. Season with salt and pepper.
The potential for healing in the light of this full moon is smoothly supported by Scorpio’s ruling planet, Pluto. If ever you were interested in calling forth your inner sorcerer or high priestess to manifest your own healing power, this is the time. What we discover in the light of this moon paves the way not only for our transformation, but for our ability to lead others into the light as well. Being a healer means that you have to heal yourself first. You can only heal others as much as you’ve healed yourself. You must first walk through the fire before you can offer the gift of flame.
During this full moon, turn to the high side of Scorpio’s energy, and walk into the depths you must plunge at this time. If you are being triggered by others, pay attention and own your shadow. If you are entering a destructive pattern or cycle, observe this tendency and watch your own maneuvering. You have a choice to do things as you have always done, or use this energy to own your power, recognize you are a force for healing and stop playing the victim. This work is not easy, so call upon support when you need it and remember, you are not alone. All healers have those who have helped them, but all recognize, that ultimately, they heal themselves by walking the inner path.
Alchemical Ritual for the Scorpio Full Moon
As an water sign, Scorpio often soaks in the watery depth of emotion. On the low side, however, that can turn to moodiness, brooding, and a tendency to play the victim and lash out with others. This full moon ritual for Libra helps to accentuate the high side of Scorpio which transfigures our shadow into powerful healing energy.
Scorpio’s modern ruler is Pluto, who is the king of the underworld, but also respects those who can escape it. Our work here is to get to know our own underworld so we can undergo a resurrection and once again see the light. Scorpio is not afraid of the challenge, so our work is to move toward what is uncomfortable in the ritual, in the hope of shedding some light on it. Gather a black stone (onyx, lava, kyanite) or a red stone (malachite, red hematite, rhodochrosite) and place it in the center of your ritual space. If you have some ginger, you can place it in a bowl nearby, or sprinkle it around your space. Ginger essential oil also works, and you might anoint your solar plexus with it before and after your ceremony. Use sage, sweet grass or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light a few candles and dim the lights. Place a pen and paper nearby and come to sit quietly inside the circle. Close the eyes and contemplate a current challenge in your life. What is the belief system that this triggers? What negative thoughts swirl around? Finally, what do you feel? Do not immerse yourself in the emotion, simply observe and witness it like a silent bystander. Locate it in your body. Place your hands on the part of the body that you feel activated and simply watch. Breathe into that space, the emotion, and the body. Stay here, silently witnessing, until the emotion begins to transform: dissipate, change shape, move on, or shift quality. Once it does, say the following invocation out loud:
Scorpio and Pluto, please allow me to feel what is necessary in order to learn the source of empowerment and healing.
Spend a few moments in quiet contemplation. Clear the mind of thoughts completely. Feel the sensation of healing in the body. Allow a new thought or belief to arise that replaced the old one that you started the ceremony with. When it arises, write it down on your piece of paper.
When complete, chant Om three times, and snuff the candles. Place the piece of paper in prominent view and whenever you see it, feel the sense of empowerment in the body you discovered in this ritual. This ritual catalyzes the unconscious into deep shift and transformation. In doing so, a part of you is resurrected and brought into the light where you shine for all to see.
By Alanna Kaivalya
Alanna believes Yoga is for everyone and each student can develop the self-empowerment needed to embark on a personal journey to meaningful transformation. On this principle she founded The Kaivalya Yoga Method, a fresh take on yoga emphasizing the individual path while honoring tradition. Teaching students since 2001, teachers since 2003, Alanna has written and developed teacher trainings worldwide for top studios and independently. In January she debuted a comprehensive 200hr-online teacher training with YogaDownload. She holds a Ph.D. in Mythological Studies with an Emphasis in Depth Psychology from Pacifica Graduate Institute, has authored numerous articles and two books: Myths of the Asanas, an accessible practitioner’s guide to stories behind beloved poses; Sacred Sound, a yoga “hymnal,” illustrating the role of chant and mantra in modern practice. Look for her third book, Yoga Beyond the Mat, in Autumn 2016.She lives in New York City with Roxy the Wonderdog.
Click Here to learn more about Alanna's 200hr Online Teacher Training with YogaDownload.com
Seriously, I have had friends on Avocado and Banana diets, low carb, high fat and protein diets, red meat diets, dairy diets, liquid diets and some are just plain starving themselves.
There is NO need for all of that. Your body’s natural tendency is to find it’s natural weight…it’s equilibrium and I want to share with you a few tips that will help you cleanse your body, get healthy, get more energy and lose some weight.
So here’s my Clean Eating Tips for you…
Eat Smaller meals – 4 to 6 small meals each day. that helps your digestive system and increases your metabolism. Don’t skip meals, especially breakfast – putting your body into starvation mode doesn’t help you in the long term. It places stress on your organs and confuses your body which means it will slow down your metabolism.
Pile up the Veggies – Don’t be scared of your veggies. That is where all your vitamins, minerals and helpful nutrients are. When you get your veggies you don’t need to add all those supplements either. The health benefits of veggies are well documented.
Go Raw – the more we cook and process our foods the more of the goodness we lose. When certain veggies are heated powerful enzymes are damaged, which means that many of the healthy benefits such as, anti-cancer compounds called glucosinolates, are reduced. We need to keep those babies in there.
Manage your fruit intake – Yes fruit is good for you, but when we are eating too much fruit, it means our bodies are getting loaded with sugar. Too much sugar is not a great thing, no matter the source. Stick to low sugar fruits such as berries and add them to your food for awesome taste.
Skip the dairy – Diary is proven to be inflammatory especially for those with immune issues, respiratory and sinus issues. Most of the diary we find on the shelves today is packed with sugar and isn’t going to help your body be efficient. Ever had a yogurt at lunch time and then felt the need to have a little nap afterwards? That is the sugar spike kicking in.
Add healthy fats to your diet – Healthy fats can actually lower the bad cholesterol in your body, help with the healthy hair and nails and also actually help you lose the extra pounds. Good sources of healthy fats are Avocado’s, Nuts, Coconut Oil and Extra Virgin Olive Oil
Use Shakes – For those of you who are busy and on the go, make yourself a healthy organic, non dairy shake that will help you make all your small meals, without the need of preparing.
Skip the snacks – For those of you who love a snack, prepare yourself little bags of fruits, seeds and nuts that will help you avoid the snack temptation. After you have skipped the sugar, processed foods, dairy and other bad carbs your body will stop the cravings in any case, so it will get easier.
Dump the White stuff - To be honest the best thing you can do is pass on the breads, pastas and many other processed options. Chose healthier options like Quinoa, Buckwheat, Millet and if you’re crazy about bread there are some awesome almond and coconut flour recipes out there which are so good, and don’t have all the bad stuff in there. Drink – Water should be your companion all day and everyday. Also try adding a few drops of Citrus essential oils to your water for flavor and also try a cup of warm water with Lemon in the morning to help cleanse your body.
Well that should be enough to get you started and making a difference in your life. If you’re ever in need of guidance then reach out and let me know.
XO
Hayley
About the Author:
Hayley Hobson is an author, speaker, Kick-A$$ Business Guru and 7-Figure MOM-treprenuer. She's passionate about empowering others to live the life of their dreams and is based in Boulder, CO. Hayley creates lifestyle transformations by coaching her clients to become the best WHOLE version of themselves possible.
She can be increasingly found speaking at many global Business events and is also a doTERRA Certified Oil Double Presidential Diamond. Her insights and articles can also be found on her personal blog, on Mindbodygreen, Positively Positive and Elephant Journal.
She has also been featured in Pilates Style magazine, Natural Health magazine, Bridal Magazine,Triathlete Magazine, doTERRA’s Leadership Magazine, the Four Year Career by Richard Bliss Brooks and the Network Marketing Times.
She is also creator on the online business mentorship training programs called Your Whole Biz, Social Downline and Whole MOM-trepreneur.
She has fun living, working and playing in the mountains with her husband, former world-ranked triathlete, Wes Hobson, and their two beautiful daughters, Makenna and Madeline.
To learn more about her programs and courses and events she's hosting, go to hayleyhobson.com or follow her on Facebook or Twitter or Pinterest. Hayley's book, Hayley Hobson's Hip Guide To Creating A Sexy And Abundant Life is available at Amazon.
But after years of studying, I find that most days I want to flow. I like to begin and end practice with postures that are close to the ground because these poses simultaneously help me settle in and open up. And in between, I like to move. Moderately-paced movements help me build heat and keep my busy mind focused. And when I repeat poses — as opposed to doing long, static holds — I give myself the opportunity to slowly open up into a pose.
The sequence below is a simple, forward bending flow that I love. Here are some notes on how to do the practice:
Poses 1-3: Half Happy Baby, Supta Padangusthasana A and Supta Padangusthasana B
Warming up your hamstrings on your back is a gentle, grounding way to begin. Be sure to keep a natural lumbar curve — don’t press your low back down into the ground. Do each of these poses for five breaths on both sides.
Poses 4 & 5: Downward-Facing Dog Pose and Uttanasana
From Supta Padangusthasana, draw your knees into your chest and rock back and forth on your spine. Keep rocking until you can place your hands on the floor in front of you and step back into Downward-Dog. Use this Down Dog to shake off the cobwebs. Feel free to pedal your feet and move and groove. Stay for 5-8 breaths.
Walk your feet to your hands and come into a very relaxed Uttanasana. Some people call this version Ragdoll. I’d like to coin the name, “Chill Uttanasana.” Do you think that will catch on? The point is: Bend your knees. Press down through your feet and try to gain length in your spine. After 5-8 deep, full breaths, roll up to standing.
Poses 6-10: Trikonasana, Parsvakonasana, Ardha Chandrasana, Parsvottanasana, Prasarita Paddotanasana
Yahoo, it’s time to flow! Jump your feet wide and face sideways on your mat for poses 6-10. Repeat these poses on the second side. (If you know how, you can incorporate this section into Sun Salutations and repeat it twice on each side.)
Poses 11-14: Upavistha Konasana, Janu Sirsasana, Paschimottanasana, Savasana
Move into your seated postures remembering that the goal of a forward bending practice isn’t to slam your torso against your thighs. The goal is to stretch the whole back side of your body in a way that works for you!
In each of these poses press the tops of your thighbones down as you lengthen your spine into the forward bend. Stay for 5 breaths each (do Janu Sirsasana on both sides) before taking a 5-minute Savasana.
Sorry: Preschooler in a tutu not included. But feel free to incorporate your own, or your dog, your cat, your bird, your guinea pig…
By Andrea Ferretti
Andrea Ferretti and Jason Crandell are a husband and wife team who have been teaching, writing about, and living their yoga for nearly two decades. Andrea is the former executive editor of Yoga Journal and is now creative director for Jason Crandell Yoga Method. Jason is an internationally recognized teacher known for his precise, empowering, down-to-earth approach to vinyasa yoga. They live together in San Francisco with their full-time boss, Sofia-Rose Crandell, age 3. To read their blog or to learn more about Jason's upcoming teacher trainings, please visit their web site www.jasonyoga.com
There are so many ways we can tackle the sniffles and headaches that come with seasonal allergies…the natural way. The best way is to begin is by detoxing the body. If the body isn’t burdened by extra toxins it has more energy to cope with the things nature throws its way like pollen and other allergens.
Today’s tasty green drink is loaded with so many of our favorite allergy remedies. First, we partnered with the The Tea Spot to come up with our Restore tea. This tea is all about nourishing your body and detoxification. One important ingredient in this blend, and in turn this juice, is nettles. Nettles reduce our body’s inflammatory response, which is very important for detox.
Three other notable ingredients in this recipe are apple, bee pollen, and lemon. All containing quercetin, which is a type of flavonoid found in plants that is known for its potent antioxidant activity. It can help tackle symptoms like sneezing and sinus congestion due to hay fever, since it has the ability to stabilize cells, which release histamine and other inflammatory signals.
One ripe apple can contain around 50 mg of quercetin!
Bee pollen is most effective when obtained from local bee farms. So the next time you’re at your local health food store be sure to see where the pollen comes from or go direct to your local bee keeper.
Drink up and get outside! Enjoy all the new life blossoming around you this spring – Sniffle free!
With Love,
Allergy Busting Green Juice
Yield: 1 quart
1 cup Conscious Cleanse Restore tea, brewed and cooled 1 small granny smith apple, skin on, cored 1 ½ tsp. bee pollen 1 whole lemon, peeled, seeds removed 1 cup parsley 2 cups spinach or baby kale 1” knob fresh ginger, peeled
Instructions: To brew the tea steep 1 tsp. of tea in 8 ounces of boiling water for 5 to 6 minutes. In a high speed blender combine Restore tea, apple, bee pollen, lemon, parsley, spinach or kale, and ginger. Blend until smooth. Enjoy.
By emphasising repetition and consistency in our physical vinyasa flow practices we are working towards entry into a psychological state of flow which brings the mind into a state of relaxation,further calmed by a nervous system in balance. Let me explain.
Repeat after me
Every time we repeat an action like those involved in sun salutes, we increase the amount the steps and thought processes involved in executing it become hardwired into our brains. After an extended period of consistent practice and repetition, our brains no longer have to go through an involved conscious decision making process to execute those actions and we can become deeply engrossed in the physical flow so much it can enter a state of psychological flow. To simplify and bring to yoga land, the more we do a sun-salutation, for example, the more it becomes second nature and we don’t have to try to remember every little alignment cue to get us there. Neuroscientist David Eagleman explains flow using the example of elite athletes:
The brain waves of an athlete in flow are not crazed by the chatter of conscious deliberation…. During flow, the brain enters a state of hypofrontality, meaning that parts of the prefrontal cortex temporarily become less active. These are areas involved in abstract thinking, planning into the future, and concentrating on one’s sense of self.
Eagleman further explains that when we have hardwired a skill into our brain and no longer have to ‘think’ about it too much to execute it, EEG scans register increased alpha waves in the brain, associated with calm and rest.
I feel confident that having a hearty chunk of your yoga practice dedicated to simple, repetitive movement (for me, it’s sun salutations) executed regularly can have a major effect on your mental health and ability to relax. It’s that feeling we get when doing those repeated sun salutations without much fuss or clutter. When we overcomplicate it it becomes something a bit more involved and potentially stressful for the brain when we struggle to learn new things – which isn’t necessarily bad, just should be regarded as a separate component of the practice (more on that later).
Breathe with me
The function of the mind is only part of the story. Of course we have a body. We breathe into it. Hormones and chemicals run through it. The nervous system regulates a great deal of this and when it’s out of whack, so are all the functions of our body.
Along with encouraging a relaxed mental state, repetition of basic movements with breath in the sun salutation can encourage an even rhythm between inhale and exhale. Studies quoted by Rick Hanson in Buddha’s Brain show that this leads to greater balance within one’s heart rate variability and through that a better balance between the fight or flight and rest and digest functions of the nervous system.
I find as a practitioner and teacher that repetition and consistency (and the familiarity it gives to posture combinations and movements) an increased ability to breathe in rhythm. When we introduce loads of new elements all the time, have to figure out how to do them and what comes next, we start to lose the ability to easily breathe in rhythm, easily calm the nervous system, and easily calm the brain into flow. I have emphasised easily here because as we move into more complicated poses and transitions we then start working with our resilience through challenge and take the skills of breath and consistent repetition we developed in non fussy actions into more complicated ones.
When it gets tough
Meditation teaching usually emphasises developing the ability to concentrate first before seeking greater transcendental insight. You have to be able to sit calmly and breathe before you can start connecting to anything richer and deeper and/or discovering what may be blocking your path. Similarly in posture practice, we have to be able to calm and focus ourselves before we see how we interact with disruptive forces of more complicated poses and transitions.
No matter who you are, life is gonna throw challenges at you and you have to be able to deal with them. I believe that when we first develop the state of flow and the ability to rest the nervous system, we give our minds and our bodies a well-needed break – don’t forget the brain expends energy too and gets tired. Now calm or calmer we can face whatever task is at hand with clarity and focus. Additionally, with a discipline of repetition and consistent practice as part of our personality (as well as all the learnings and daily battles it may have taken us to get there), we can whittle away at challenges with less frustration.
So I will continue my love of sun-salutations and include them happily in the beginning segments of every active practice I do and teach.
Read more practice tips and more tips for teachers.
Here are some simple strategies to help minimize or eliminate toxic people from your life:
1. IDENTIFY THE EMOTIONAL VAMPIRES IN YOUR LIFE. Scan your life and notice what friends, family, colleagues, co-workers or romantic partners sap your energy, clog your life and bring you down.
2. TELL TALE SIGNS SOMEONE IS SUCKING YOUR BLOOD:
you begin feeling tired and depleted your eyes are droopy your posture starts to collapse (rounded back, hunched shoulders, collapsed middle) you notice yourself getting irritable, anxious, antsy you feel insecure, unsure of yourself, off-kilter and are not sure why you crave carbohydrates, sugary or ‘comfort food’ you can’t get a word in edge-wise
3. BASIC SPECIES OF VAMPIRE TO AVOID:
NARCISSIST: You can’t get a word in edge-wise, everything is about them, even if you tell a story – they spin it back to themselves in relation to their experience, you have been hanging out with this person for hours and they haven’t asked you one question about yourself.
VICTIM: Negative Nelly. All blame and “woe-is-‘me'”. Down on their luck, nothing is their fault (conspiracy theorists, anyone?!?). You wind up feeling depressed and equally negative. Making those around them feel guilty.
CONTROL FREAK: Always dominating, righteous, thinking they know best and trying to fix your problems, inundating, pushy.
4. SET HEALTHY BOUNDARIES:
CLEARLY DEFINE A TIME LIMIT FROM THE BEGINNING. If you must be in contact with a vampire (family or co-worker) – immediately state the time limit that you have. i.e. “I’m running into a meeting in 10 minutes, so our conversation has to be brief.” or “I am on a deadline and have to get back to work…is there a quick question I can help you with?”
3-4 hr. TIME LIMIT WITH FAMILY. If you’re home for a holiday or on an extended trip with a vampire (alcoholic brother-in-law, pushy mother, critical co-worker) limit yourself to no more than 3-4 hours together.
USE BODY LANGUAGE. Stand a few feet away from them so you’re not ‘caught up in their space’, cross your arms, wear a hat to seal your energy in, wear shiny objects (jewelry, gem stones, metal) to deflect their energy, lean away from the.
KNOW YOUR EXIT STRATEGY. Make up an errand you have to run or a phone call you must take (outside!), go to the store, for a run, do a brief meditation, call a friend or therapist for support. Have a friend call you at a certain time to interrupt. Do whatever you need to do to return to center. Return only when your head and energy field is clear and strong.
Please leave a comment and share the specific strategies that help you deal with toxic relationships and create healthy boundaries. Share, like, pin, tweet if you like this!
Love,
Ashley
Ashley Turner is an innovator in personal development bridging yoga, psychology and neuroscience. She is an acclaimed yoga–meditation instructor, registered Marriage + Family Psychotherapy Intern, writer and Initiated Priestess in the 13 Moon Mystery School tradition. She has graced such lists as MindBodyGreen’s “100 Women to Watch in Wellness,” DETAILS magazine recently named Ashley Turner “1 of the Top 6 Trainers to watch in 2014,” and Dr. ShareCare.com calls her”the #2 Online Influencer for Stress Relief”. She is the creator of the wildly popular MEDITATION 101 Virtual Conference (over 25,000 participants in 2014), creator of several online courses, co-creator of the Urban Priestess Modern Day Mystery School, has 10 best-selling yoga dvd’s, and is co-author of Aroma Yoga. She also works with clients worldwide via Skype and leads transformative events to power points around the globe. Ashley lives by the ocean in Marina Del Rey, CA. www.AshleyTurner.org
Practice yoga with one of Ashley's Yogadownload classes below!
Enter the Breakfast Salad.
A breakfast salad?! Have we completely lost our minds?
Now next to green smoothies, one of the most cleanse-friendly and easy-to-whip-together meals of all time is a giant salad. And we know there are those of you who just can’t stand the thought of drinking your breakfast.
So what’s a cleanser to do?
The answer is simple! Try our new breakfast salad recipe.
Starting off the day with a salad may sound unconventional but it’s a great way to up your veggie intake. Just like green smoothies, this salad is loaded with fiber, vitamins, antioxidants, and best of all flavor.
The salad recipe below is a nod to one of our favorites – the Nicoise salad. Of French origin, it is traditionally a delightful combination of tuna, green beans, potatoes, eggs, and olives, finished with a lemon vinaigrette. For our cleanse-friendly version, we decided to sub out the potatoes and use sautéed radish instead. Radish are typically eaten raw but quickly sautéing them lessens the bite and makes them a great seasonal substitute for potatoes.
If you are not cleansing and can tolerate eggs, then feel free to add a hard boiled or poached egg too!
Are you ready to retrain your brain and add a salad to your morning routine? Try it and be sure to leave us a comment below. We suspect you’re going to want to thank us later.
Avec Amour,
Breakfast Nicoise Salad
Yield: 1 salad
1 TB. olive oil 1 bunch radishes, washed and cut in half 1 cup green beans, steamed 2 cups pea greens or any baby green combination 3 TB. pitted green and black olives 1 TB. coconut oil 2 TB. sesame seeds 1 TB. smoked paprika ¼ tsp. sea salt ¼ lb. fresh Ahi Tuna Juice of 1 fresh lemon 3 TB. fresh thyme 1 tsp. Dijon mustard ½ clove garlic 3 TB. olive oil Pinch of sea salt Pinch of freshly ground black pepper **Optional: Add a hard-boiled or poached egg to the salad if you are not cleansing!
Instructions:
Heat olive oil in a small skillet over medium heat. Sauté radishes for approximately 3 minutes making sure to keep them slightly crisp. Set aside to cool. Steam green beans for 2 minutes or until bright green. Set them aside as well.
On a small plate combine sesame seeds, smoked paprika, and ¼ tsp. sea salt. Coat the tuna steak with the spice mixture on all four sides. In the same small skillet, you used to sauté the radishes, heat heat the coconut oil until hot. Sear the tuna on all sides cooking until your desired doneness (a quick sear on all sides for rare or 5-6 minutes total for medium rare). Let the tuna rest while you make the vinaigrette.
In a high-speed blender combine lemon juice, thyme, Dijon mustard, garlic, sea salt, and black pepper until smooth. Slowly drizzle in the olive oil until emulsified.
Place your greens on the bottom of your serving dish. Lay the radish, green beans, and olives decoratively on top. Thinly slice the tuna steak and lay it over the top of the salad. To finish drizzle your salad with the lemon thyme vinaigrette and enjoy!
I first registered to vote when I was a freshman in college. I remember when I was filling out the form and had to choose a party affiliation. I felt the broader political systemE did not represent my interests and chose: Independent. Last month, for the first time since, I changed my party affiliation so I could vote in the upcoming primary. Only to discover that, in fact, the deadline for changing party affiliation in this year’s NY primaries was in October. Strange, given that the deadline to register was March 25, I wonder why it’s possible to process a registration from scratch in time for the elections in April but not possible to change my party affiliation?
This is only a small example of how we easily become disenfranchised. It’s hard to understand why we do not hold elections on the weekends when people are off work or allow citizens to cast their votes online. None of us are surprised by blatant power grabs anymore. We have become so desensitized to marketers and PR agents playing fast and loose with our emotions that it’s often just easier to resign and give in than resist and feel helpless in the face of the onslaught.
More than the outcomes of our political uncertainty, the ugliness of the process and the seeming breakdown of civilized behavior, the imbalance of justice and lack of any offset on greed have reached new levels that are hard to accept. To do so makes me feel hopeless.
It’s terrible the way everything seems rigged. And I say that with optimism, as if there is even a possibility that things are otherwise. Maybe seeing things as rigged is cynical. But it doesn’t matter what side of the aisle you look at, the influence and ruthlessness of establishment political power is on full and transparent display. Whether it’s the chickens coming home to roost on the right or the stunning bias and disinformation on the left, there is simply no doubt that money is ruling the day. What’s worse is how deft that aberrated power is at manipulating people and causing harm for financial and political gain.
More than any other time in my adult life, it seems that my country's mores are off the rails and I feel genuinely scared. Watching the last edifice of our political process devolve completely into nothing more than a playground for the very rich has sealed the deal on an armageddon-style collapse of any shared sense of security and trust in our financial system and government. While there is no doubt that I sense much less of an immediate danger than eight years ago, there are also so many new developments that have me once again baffled by the disparity of perception that exists between humans. The current landscape is surreal to the point of paralysis.
Will the pressures of life and politics take away my sense of self?
I’ve always tried to keep politics out of my yoga. But lately, that feels impossible. You see, I have felt unexpectedly tired. Just drained. In assessing why, I became aware of the amount of energy that I am expending in order to avoid taking in what is happening in my country and the world. In my immediate sphere, no one is really talking about it. Sure, there are facebook posts with links to this article or that, or a funny picture or video but, at least among my friends and the people coming to the center, no one has much to say and my sense is that a lot of us would really prefer not to know about the horrifying rhetoric and disheartening events that are taking place. Especially for the yoga-minded, where a disconnect between truth and reality often becomes so painfully obvious. As much as I’d like to separate them out, the politics of the country in which I reside has an affect on my mindset and sense of well-being.
Fortunately, if there is one thing that I have gotten from yoga practice it’s an amount of faith that life is inherently benign. Certainly harder to assert when there is so much evidence to the contrary. But when all's said and done, despite the fear and pain, the wonder remains. Our lives are playing out regardless of the absurdity of our politics. And there is much more to our experience to be had, so much untouchable love and joy. For a moment, let’s just remember how amazing it is that we even exist. The angst of human frailty falls away when the truth of our own divinity is embraced. Perhaps from there, where the wolves are held at bay, may we proceed.
By J. Brown
J. Brown is a yoga teacher, writer and founder of Abhyasa Yoga Center in Brooklyn, NY. His writing has been featured in Yoga Therapy Today, the International Journal of Yoga Therapy, and across the yoga blogosphere. Visit his website at jbrownyoga.com
There’s a distinct difference between these two approaches. If I’m going for the full pose, I’m more likely to push myself aggressively. I might ignore my quirky left hamstring that sometimes spasms from a decade old injury. I might overarch my lower back because I’m bypassing the tightness in my back hip. Doing those things (and getting my pelvis to the floor) doesn’t make me adept. It just means I’m grasping for something that ultimately causes suffering – in the form of back or hamstring pain the next day!
This isn’t really the attitude I want to bring to mat – I’d rather use my time there to let go of pressure, to experiment, and to be grateful for what I have. This is where the real work is for me.
So. Instead of pushing, I try to focus more on asking my body what’s going to work on that particular day. Is it going to work better if I hold Half Hanuman for a long 10 breaths as I work up into the pose? Or is it going to feel amazing if I just let myself hang out on top of a bolster and work on stretching my back hip?
The truth is, it’s natural to want to take a “final” form of a posture. But, if you can check your ego a bit and ask your body what it needs, you will learn so much more about yourself. You’ll learn to respond to your own needs with honesty and resourcefulness. And when you’re true to yourself and your needs on the mat, you’re building a foundation for being true to yourself and your needs in your life.
These are a few of our favorite poses leading to Hanumanasana. You can use the first four poses as warm-ups for Hanumanasana, or you can substitute Hanumanasana with any of these variations when you take a class. If you’re going to take the former route, I recommend doing poses 1-15 of Jason’s Hanumanasana sequence and then moving into these variations. Let us know how it goes!
1. Half Hanumanasana
To come into Half Hanumanasana, start in Down Dog and step your left foot between your hands. Come into a Low Lunge with your back knee on the floor. (If you have sensitive knees you put a blanket or pillow underneath your back knee.)
Draw your hips back as you straighten your front leg. Flex through the front foot and come forward as far as is appropriate for you. Stay for several breaths, feeling into your hamstrings and IT bands.
To come out, bend your front knee and come back into the lunge. Then step back to Down Dog and do the other side.
2. Hanumanasana with a bolster
This one is sooooo good. Grab your bolster and place it next to your mat. If you’re on the tighter side, grab two blocks as well.
Come back into the Low Lunge and place the bolster under the top of your back thigh. Put your blocks under your hands for support if you need them.
From there, lower your left sitting bone onto the bolster and begin to straighten your front leg. Don’t worry about getting it completely straight. What’s more important is to work on two actions: The first is to square your hips, so that both hip points are facing forward. The second is to resist a forward tilt (anterior tilt) in your pelvis, which leads to compressing and overarching your lower back.
You have to really engage your leg muscles to get these actions — no sinking into the bolster! Press down into your front heel and draw your front hip back. At the same time, tuck your back toes under, press down into the floor, draw the back hip forward. Hug your inner thighs in toward the midline and notice how this creates room for you to draw your tailbone down (resisting the anterior tilt) and lift your spine up!
3. Hanumanasana with a block
Start in the Low Lunge once again. This time, you place a block just underneath your front sitting bone.
Repeat the actions that you did above: Engage your leg muscles. Press your feet into the earth and hug your legs in toward the midline to make space for your pelvis to come into a neutral position. Breathe into the spaces that need it. Then release, and do the second side.
4. Hanumanasana at the wall
** Please note that I switched legs in this photograph so that you could see the pose better! I am going to instruct it according to the way it looks in the photo.
This one is tricky to get into and requires some experimenting. Start in a shortened Down Dog — hands and feet closer to each other than normal — with your feet about a foot away from the wall. Place your left leg up on the wall, toes tucked under.
Now, check in with yourself — do you need more of a stretch? If so, walk your hands toward your foot and hop your standing foot closer to the wall. Continue to check in and figure out if your body wants to go deeper, all the while keeping up the actions of the pelvis and legs that you did in the earlier postures.
Once you feel like you’ve found a good place to stay, you can come to the top of the back foot. Come out of the pose slowly by walking your hands forward and hopping away from the wall.
5. Hanumanasana
Before I instruct this pose, a quick disclaimer: I have been doing this pose since I was a gymnast at age 6. It’s always been basically within my reach, even in the years when I was chained to my desk and didn’t do as much yoga. I’m saying this because we rarely openly acknowledge in yoga that some poses come easily to some people — and some poses might never feel great in our bodies. I don’t think I will ever feel great in a deep backbend. I’m OK with that now. And I can still work the preparatory poses to take me through my range of motion and keep me agile in my daily life. That’s the goal isn’t it? To feel our best?
OK, my lecture is done. If the previous poses felt GREAT, then come into Half Hanumanasana and slide your left leg forward. With your back toes tucked under, draw your back hip forward. Hug your inner legs together. When you keep your legs engaged, your pelvis might not touch the floor (notice mine doesn’t here). That’s perfectly OK.
On particular day I was not feeling open enough to lift my arms skyward into that crazy-beautiful-deep expression of Hanumanasana. That’s the truth! If you are feeling gloriously open and you want to reach your arms up, go for it. It feels amazing and playful.
To come out of the pose, place your hands on the floor and lift your pelvis so that you come back to Half Hanuman and Downward Dog.
Try the other side. Notice the differences. Thank yourself for practicing and being present today.
One of the great benefits of eating clean whole foods is the palette of color they bring to the table. Or in this case, the glass!
Are you ready to add some color to your routine?
First up is the Turmeric Sunrise Smoothie. We all know that turmeric has a powerful anti-inflammatory effect and is a very strong antioxidant. We love the addition of blood oranges to any smoothie when they are in season – and when we’re not cleansing. Combine these with ginger and you get one bright and warming pick-me-up. This smoothie keeps your immune system and digestion going strong all day. It’s the perfect smoothie to drink as you transition onto the cleanse, but keep it out of your glass during the cleanse because of the oranges.
Next up is our Pineapple Green Mint Smoothie. If you’ve never combined mint and pineapple before, you’re in for a real treat. Let’s just say match made in heaven. This delicious smoothie becomes thick and creamy with the addition of avocado, which is full of heart-healthy fat. It will help keep you full and happy all morning long, so it’s perfect for the cleanse, especially if you’re used to eating a hearty breakfast!
And last but certainly not least is the Lemon Blueberry Smoothie. Get ready to delight your taste buds. This smoothie, rich in vitamin C and antioxidants with a big boost of protein is like your favorite lemon bar but way better for you! Nothing says early spring like the combination of lemon and blueberry. And what a beauty with its deep purple hue! Be sure to take a picture of yours and share it with us on Instagram.
Okay, it’s time to get blending!
Give these smoothies a try this week and let us know which one might be your favorite new way to usher in the spring cleanse! We’re kicking it off April 6. Are you joining us? Leave us a comment below and let’s shake off winter and step into spring together.
Instructions: In a high-speed blender combine blood oranges, coconut water, turmeric, goji berries, and ginger, until goji berries are pulverized. Add ice and blend until smooth.
Instructions: In a high-speed blender combine water, avocado, lemon, mint, pineapple, and spinach until smooth and creamy. Enjoy immediately!
Instructions: In a high-speed blender blend cashew milk, romaine leaves, chia seeds, parsley, cashews, lemon zest, and lemon juice until creamy. Add frozen blueberries and blend until thick and smooth.
With spring smoothie love,
About the Authors:
This particular lunation has a significant relationship with the long-lasting Pluto/Uranus Square that has been in the sky for quite some time. The signature of this square is for radical transformation—the kind of shake up that requires us to rethink everything you thought you knew and get ready for some serious shift in your perception. Often times, this kind of shift happens at the worst moment, feels unplanned or unwelcome and is often quite overwhelming. The fact that this New Moon in Aries makes a direct hit with this major relationship in the sky prompts you to move toward radical transformation and choose to create a shift. If there is something big you have been looking for an excuse to let go of, change, or transform, now is the time. The intensity of Saturn also smoothly supports the pressure you feel to move in this direction and get this done. We all know that putting things off or trying to ignore what needs to be dealt with never works. Choose this powerful new moon to create the radical change in your life that sets you up for a fresh new start on a path that is of your own making. Alchemical Ritual for the Aries New Moon Aries is a fire sign and is ruled by Mars, the notorious god of war. Instead of fighting others (or yourself!) for what you want, it is wise to use Mars’ powerful energy to plan and execute your strategy for ultimate gain. This is the strength of a good warrior—one who knows how to channel the fight for the most beneficial result. The fight is most often within; convincing ourselves that we need to change, shift direction or even retreat for a while. Change is difficult, but Mars energy fears nothing, and challenge is simply an opportunity to further one’s soul purpose. As a fire sign, the heat of Aries is perfect to catalyze a shift in consciousness. In our ritual, fire is used to invoke the energy of Aries. Gather a few candles to create a circle of flame around you. It doesn’t need to be extensive, a few tea lights are sufficient. Place something gold with you in the circle, as gold is a favorite of Aries. Illuminate and refract the gold and flame with some clear quartz or selenite to uplift and clarify your intention. Use sage, sweet grass, or palo santo to cleanse yourself and the space by casting the smoke over yourself and encircling your own body three times. Light the candles and before you step into the middle of the circle, take a moment to honor who you are now and what new beginning you start as you commence the ritual. Step into the circle and sit in quiet contemplation as you feel the warmth of the gold and flame around you. Allow this warmth to charge up your own inner fire as you repeat the following invocation: May the energy of Mars and the New Moon in Aries fill my soul with fire and light the path ahead. Repeat this invocation until you feel the heat and excitement welling within you. Once you do, stop for a moment and focus on the heat. Let it speak to you and tell you the next step on your sacred journey. When complete, place your hand on your solar plexus and gather all the warmth of your inner fire at this place within your body. Now you have access to this energy any time you need it as you embark on your path. Chant Om three times and snuff the candles. As you step out of the circle and finish your ritual, you are transformed from the inside out and ready to charge forth on the next stage of your journey with renewed vigor and the support of the stars.
Alanna Kaivalya believes Yoga is for everyone and each student can develop the self-empowerment needed to embark on a personal journey to meaningful transformation. On this principle she founded The Kaivalya Yoga Method, a fresh take on yoga emphasizing the individual path while honoring tradition. Teaching students since 2001, teachers since 2003, Alanna has written and developed teacher trainings worldwide for top studios and independently. In January she debuted a comprehensive 200hr-online teacher training with YogaDownload. She holds a Ph.D. in Mythological Studies with an Emphasis in Depth Psychology from Pacifica Graduate Institute, has authored numerous articles and two books: Myths of the Asanas, an accessible practitioner’s guide to stories behind beloved poses; Sacred Sound, a yoga “hymnal,” illustrating the role of chant and mantra in modern practice. Look for her third book, Yoga Beyond the Mat, in Autumn 2016.She lives in New York City with Roxy the Wonderdog.
The host, Tom Ashbrook, played a clip from a Corepower Yoga class. Emerick replied that she didn’t recognize what was going on in that class as yoga—her Iyengar training is light years away from what happens in a Corepower class. That the two styles are vastly different is no surprise. The problem arises when we consider the snobbery of deciding that your training is the proper pursuit of a discipline. In all the movement formats I study, teach, and pay attention to, yoga is by far treated as the most precious.
Which is, in part, why I don’t write about yoga as much as in the past. The above is not a new argument. The struggle for the ‘right’ yoga was not only apparent when every swami and guru that could find an American sponsor transformed this country’s spiritual landscape in the early twentieth century, it has been a debate since what we call yoga emerged from a number of disparate ideologies three thousand-plus years ago. There has never been a ‘true’ yoga; we’ve been making it up as we go along.
The pretensions of thinking that you’ve hit upon the one direct lineage serve to bolster your ego more than reflect historical evidence. At this point I only claim to teach yoga because that’s what is says on the schedule. I’m way more interested in movement, getting bodies and minds moving, inspiring people to breath and expand the boundaries of their possibilities, sharing an hour or so of sweat and playfulness in a room of like-minded explorers. I’m more mutt than purebred: connections between yoga postures and transitions in other fitness formats are delightful to discover. I’m constantly challenged to create a movement vocabulary where one might not be apparent, to thread postures and transitions in unique ways.
Purism is troublesome as nothing is pure—everything is built out of its influences. It’s understandable that some gravitate toward the same sequence every time they step onto the mat. I would never criticize such a practice if it’s bringing that person inner peace, focus, a sense of accomplishment. I prefer diversity of movement, however, which, according to the literature is what our brains desire. To limit yoga to a specific guideline reminds me of what John J Ratey and Richard Manning discuss regarding exercise in their book, Go Wild.
The term “exercise” is an artifact of our industrialized, regimented, domesticated lives. If the brain is to take full advantage of what we now understand about the importance of movement, then you don’t have to exercise; you’ve got to move. You’ve got to be nimble.
Throughout the book the authors argue for a range of movements, preferably on uncertain terrain. Yoga, for example, is extremely helpful in creating focus, flexibility, and calm, but does not do much for our cardiovascular system, which is one of the more important considerations in heart health and staving off dementia, as well as boosting our memory power in general. Yoga is a piece of the puzzle; it is not the entirety of the puzzle. In the movement dictionary it plays a pivotal role for millions of Americans. But so does a number of other disciplines. The notion that we can “find our true self” and all the other New Age verbiage now associated with yoga is a neat marketing trick reflective of the capitalistic filter that the multi-billion dollar business has found itself spiraling through. Not that we can’t learn about ourselves in yoga. Yet we can also learn similar lessons running, jumping around in HIIT, and on a bicycle. Advocates of those formats simply don’t exhibit the same pretensions as many yogis I hear from.
The sheer number of emails I receive from various health websites selling yoga-related products is astounding. To be clear, I take no issue with someone trying to make a living—I’ve made a large part of my career teaching this format, among others. The continual grandiosity that seems to inflict yoga is the problem, something I only see, perhaps, with hardcore advocates of Crossfit, and even that is tame in comparison. You’d think yoga is a panacea for every ailment in the world, along with its associated essential oil, mat, juice cleanse, and whatever else could be sold under an umbrella term so large now that it nearly engulfs the sun.
It all comes back to the difference between thinking “I’ve found the way” instead of “I’ve found a way.” Once that treacherous slope is walked any number of ludicrous sentiments emerge. In the last year I’ve heard from a number of senior teachers expressing their frustrations with trying to survive in a market dominated by such mindsets. I certainly don’t have any solutions. There is no island of yoga, just a million small ships overcrowding the same harbor, and all the noise is deafening.
But what a beautiful movement it is, which is why I return. All this chatter dissolves in the midst of the flow. It is that place that unites the disciples of all forms of yoga: the moment when your dopamine receptors are flooded and a healthy dose of cortisol is stressing your body in just the right way for the final release to occur. When the moment is all that matters, which draws us back again and again to the mat. The pretensions of this or that are gone—this is why I’ll return over and again, foreseeably for the rest of my life. There is so much to share and love with this Indra’s net of movement it simply baffles me that anyone would tell someone else the way they do it is wrong.
*This article appeared originally on derekberes.com
Derek Beres is a multi-faceted author, music producer, and yoga/fitness instructor based in Los Angeles. He is the creator of Mosaic Method and Flow Play, an innovative program that fuses yoga, music, and neuroscience, designed exclusively for Equinox Fitness. He has published eight books, including The Warrior’s Path: Living Yoga’s Ten Codes, Global Beat Fusion: The History of the Future of Music. Beres has written for Women’s Health, Yoga Journal, National Geographic, Rolling Stone Middle East, Departures, AOL and MTV. He is currently a columnist for Big Think, where he writes the weekly 21st Century Spirituality. Beres is one half of global music producers EarthRise SoundSystem. He is on the teacher-training faculty at Yogis Anonymous, Strala Yoga, and Buddhi Yoga, where he teaches modules on yoga philosophy and music and neuroscience. He also served as the Creative Director of the Tadasana Festival of Yoga & Music. Derek is ACE and AFAA certified.
When people tell me that I’m naturally flexible I hear two separate things: The first is that I came to each pose easily, without any effort. The second is that they can never have the practice I now have. I think the second is worse.
Now, some folks don’t want an advanced practice. And that’s ok. Doing fancy yoga poses won’t fundamentally change your life. They won’t make you a better person. And they also won’t make you enlightened. But asana is a precursor to meditation – after all, the discipline required to master your body is nothing compared to the will and years of dedicated practice required to master the mind. So, if asana is part of your practice, and you want to advance, here are four ways to do it.
FIND A GOOD TEACHER
I cannot stress how important this is!
I have seen many young and flexible yoga practitioners on social media claiming to be self-taught. That’s great – I also started studying yoga with VHS tapes and books. But without a guide at your side to help you build good habits many poses will forever be beyond your grasp. Without a teacher you won’t know when you are doing a pose incorrectly, or even more importantly, when you may be risking an injury.
A good teacher watches a class, correcting and adjusting students. A good teacher modifies poses for students depending on their need, and encourages them to do their best. A good teacher will help students develop good habits, and thereby avoid the common repetitive stress injuries seen in yogis.
A good teacher may not even be able to do all the poses, but they can show you how to do them.
The best way to find the right teacher for you is by going to studios and gyms and checking out every teacher they have. It’s time consuming and frustrating, and it will cost you money. But it’s worth it!
GET UNCOMFORTABLE
A woman once walked into an advanced class I was teaching and proudly told me she had been practicing yoga asana for over 25 years. I was impressed and excited. I wanted to see what 25 years of practice looked like. As the class came into their first forward fold I saw that she bent from the waist and not her hips, her hands hovering at her knees. As the class progressed I saw her growing frustration. At one point, she loudly exclaimed “But! You’re not supposed to be uncomfortable in yoga!”
I was taken aback. Not supposed to be uncomfortable? Really? Now, asana is merely physical, but even in meditation you have to face your very worst, and that is far more uncomfortable!
In my experience I have found that growth only occurs when we are uncomfortable. When we are comfortable, we do not strive for anything better, we become complacent. It is only through a desire for change that we can actually achieve it.
Being uncomfortable is not the same as pain. One brings about change, the other brings you to the hospital. If you experience pain in an asana or a class, stop what you are doing. Change doesn’t require an ambulance or surgery.
But comfort does not help you advance, it only hinders you.
TAKE CLASSES FOR THE LEVEL YOU WANT TO BE
Staying in an intermediate level class is no different than staying comfortable. You have to challenge yourself to grow.
Now, a beginner should not jump into an advanced practice class – that’s dangerous! Once you have an understanding of basic poses, and have developed a strong sense of your own physical body, it is time to start exploring your limits in more challenging classes.
The best way to learn how to do a pose is by doing that pose. Sometimes that means modifying the pose, using props, or relying on a someone spotting you. Pair this with the right teacher guiding you and you can achieve your goals!
DO THE WORK
A yoga practice (and that includes asana, pranayama, jappa, meditation, puja, etc.) will only be as good as the amount of time you invest in it. There are no shortcuts. You can’t buy it. You can only earn it. And that means putting in the hours.
Yoga is called a practice. Practice means “the actual application or use of an idea, belief, or method, as opposed to theories relating to it.”
Sitting around and talking about yoga is fun – trust me, I actually do it a lot! But, it won’t give you any kind of practice, advanced or otherwise. The surest way to find advancement in your practice is to show up on your mat or meditation cushion as often as you can, be present, and put all your effort into the work you are doing at that time.
When you find the discipline and dedication needed for your practice you will realize that true advancement happens in your mind and spirit, not just your body.
Originally posted at BrahmalokaOrBust.com
Maya Devi Georg is a yoga teacher, writer and editor at www.BrahmalokaOrBust.com. She is also the co-founder and co-director of MahaLakshmi Yoga School and its Teacher Training Programs. She has studied with Swami Bua, Swami Jnanand, and Yogi Gupta (among many other amazing teachers). Studying since 1999, and teaching since 2002, she has also lead teacher trainings since 2004.
She currently lives in Stuttgart, Germany with her partner Chris Kourtinatos, and their dog Spitha Canis.
OK yogis, are you ready for the ultimate test of your practice?
Its 2016, election time in America and here it is: finding compassion for Trump supporters.
That’s right! It’s time to find compassion for bigots and bullies, people who punch young nonviolent protesters and shove young black women to the ground. People who support the degradation of Muslims, Mexicans, women, people who are handicapped…sadly, too many to list.
Are you up to it?
Because finding compassion for these people and helping them heal will be the key to healing the rifts that divide our country.
While the media likes to characterize Trump supporters as angry, when I listen to their words what I hear is fear. Among the loudest and most active of his supporters you hear people trapped in fear, their amygdala firing on all cylinders. They feel left behind and given the pace of progress and change in the country, they feel their own existence is under threat.
I’m seeing yogis and even yoga teachers talk about the 2016 campaign as a “battle of good and evil.” Yoga means ‘union’ and if we are divided because of politics or beliefs we are not truly living our practice. We must unify our communities as well as our spirits if we are to call ourselves yogis.
This is not a fight or a battle, its an opportunity for us to come together.
We saw the same thing just a few years ago in the discussions on health care and torture and while one side ended up being in the majority, the fear at the heart of those against health care reform and those who supported torture was left to fester and grow.
At the same time, the economic “recovery” has been uneven with many people still worse off than they were before and with little hope left. They are desperate for answers not only to why it happened, but for who is to blame and for simple answers of how to fix it all. This is where demagogues find fertile ground to plant their seeds of division.
The oldest political trick in the book, whether it’s a country, a city, or even a family, is to identify a scapegoat or scapegoats onto which the sins and ills of society can be placed to free others from responsibility for their plight. Its often used by those in power to deflect attention away from the actual causes of the situation (which can be complex and systemic) and to channel into political power to serve the ends of the person stirring the pot.
And as we’ve seen so far among Trump’s supporters, they need a scapegoat to blame for why they are falling out the bottom end of the economic ladder and see little or no future for their children. Misdirecting public ire at a scapegoat keeps the attention off the banks and plutocrats who are buying Congress, statehouses, and city halls.
These scapegoats are being chosen for them with the assistance of the outrage industry: the media. While most Trump supporters have fallen out of the middle class and into the bottom rung of American society, Trump (with the aid of the media) holds out the “others” (Mexicans, Blacks, Muslims, Women) as the scapegoats. It’s also no mystery that these are also many of the same people who are rising in society and taking their rightful place alongside everyone else.
People make poor and often very selfish decisions when they are ruled by fear.
To those who see the world as a zero sum game (where someone else’s gains means they must lose), the rise of the “other” presents an existential threat. If they can keep these ‘others’ down at least they won’t be on the bottom – and being treated the same way.
To them, making America great again means putting them back on top of the social and economic ladder; even if it means ruling the ashes of a decayed and divided society. Their main candidate speaks in terms of winners and losers which resonates in the winner-take-all culture of American society, and this needs to change.
This mentality pits us all against one another. Just because someone else gets a little more does not mean we get less. Just because gay people can marry does not make our own marriages less meaningful and just because women can earn as much as men does not devalue a man’s wage. And people who fear for their children’s future in the midst of such thinking can be convinced to respond in ways which are nasty. In those moments we need to overcome our instinct to react to them with disgust and instead respond with compassion.
Of course most extreme supporters will probably not be open to dialogue but its the large swath of people closer to the middle where we can make a difference. By engaging in dialogue with the more reasonable people (and choosing the right times and places to do it), we can help keep a toxic political movement from becoming a majority and send it back to the fringe. And before you call this entire idea naive, note that this kind of approach has actually worked in troubled countries around the world.
We all need to be able to see that when we’re all equal and work together, we can all “win.” No one needs to “lose.” There is plenty of room at the top and there should be dignity and a decent life for those who play by the rules, even if they don’t end up wealthy. Our social contract needs to be rewritten so it works for everyone. This is something we can only do together.
We have the ability and resources to feed and house everyone and provide them a good education, health care, and do it all in a safe and happy environment. And while we may slightly differ politically on ways we can achieve that, the politics of fear and the outrage industry (on the left and right) have taken our small differences and made them appear insurmountable. They have also made compromise a dirty word since once you’ve demonized the other side, you can’t be seen making a deal with them.
We can debate the facts all day long but as we’ve seen, some people are so mired in fear that they are impervious to facts. We can shame and call each other names but that only hardens everyone’s positions and deepens our separation.
Fear is the oxygen that feeds the fire of the Trump campaign and those like it. By reaching out with compassion and reducing levels of fear, we cut off the oxygen that feeds the fire of separation.
The less people are susceptible to fear, the less support there will be for such movements.
So how do we do that?
First, we listen. We listen with respect and not just for our turn to speak. We listen for root cause fear and motivation for why they support a policy or idea. We listen to find common ground so we can find areas of agreement from which we can build a consensus together. And when we listen, we also help to alleviate a great fear that runs throughout our body politic: the fear of not being heard.
When we engage in conversations with those we may not agree with, we need to listen and ask reasonable questions. The Socratic method, which involves asking meaningful questions, applies as much here as on the mat. And my favorite when asking about a policy they support is: How would that work, exactly?
By having them explain how their policy would work, we also help them to leave a place of emotion (fear) and come to a place of reason to explain how it would work (and we should expect them to ask the same question). When it comes to outlandish and unworkable policy proposals, a reasonable person trying to explain how they’d work is often forced to reconsider them. But even then, some quickly become frustrated and return to their more comfortable place of fear – but not before telling you why they are fearful.
If we can find out the root cause of their fear and discuss ideas reasonably, we can help change our understanding of one another and see that we are all on the same side. This is not something you’ll be able to do in the heat of a political rally, but in quieter moments when you can encounter and engage with people.
And please note that none of this means excusing or condoning violence or hatred and that engagement does not equal endorsement. We’ll still need to stop such things when we see them and make it clear they are not acceptable. But we also don’t stop making the effort to change the tone and tenor of our dialogue, realizing that it won’t be easy, but that its worth it.
If our dialogue keeps devolving into just more shouting back and forth, nothing will change. What we need is real, open, and kindhearted connection and dialogue.
In a time of separation we need more connection, not less.
How many of those people who want to build a wall to keep Mexicans out of America have ever met and gotten to know any Mexicans? How many have felt the love, compassion, and inspiration of having a Mexican friend? How many have seen how hardworking and kind the Mexicans who come to America are? How many realize that the cities in the United States with the highest numbers of immigrants are also its safest?
How many of those people shouting “All Lives Matter” in response to a person protesting that “Black Lives Matter” realize that the BLM protester is not saying that black lives matter more than anyone else’s do, but that black Americans are being killed and incarcerated at a much higher rate than other Americans…and that this must change? Wouldn’t they be saying the same thing if they were in her shoes? Wouldn’t they have a better understanding of what she is saying if they were able to sit down and talk together?
And how many of those who want to ban Muslims from entering the United States and want all American Muslims to be tracked by the police have ever met a Muslim? How many have felt the grace of being welcomed into a Muslim home for a meal or experienced the peace of being welcomed into a mosque?
How many of them realize that no one has been more terrorized by those falsely claiming to represent Islam than Muslims themselves? How many instead look with fear upon a woman wearing hijab or seeing a man facing Mecca to pray?
If you actually said hello and chatted with the woman in the hijab at the grocery store, you’d probably find that she thinks the produce is better at the place across town and that her son is heartbroken that Michigan lost to Notre Dame in basketball last night during the first round of March Madness.
And what you also probably did not realize is that yesterday you were chatting with two Muslim women and having a great time and not realizing they were Muslim since not everyone chooses to wear the hijab. So often we get separated because we see something which we’ve been told is supposed to separate us from others.
A great example of the kind of dialogue which can help us all to connect and find more compassion for each other is the “Ask a Muslim” project started by Mona Haydar and her husband Sebastian Robins.
They had seen a report on a man who had done an “Ask An Iraqi” effort so Mona and Sebastian decided to set up a stand outside a library in Cambridge, Massachusetts with a big sign which reads “Ask a Muslim.” They offered free coffee, donuts, and chance for people who have never met a Muslim or who have questions to stop by and talk. And the results have been incredible.
“We’re all just social creatures at the end of the day. We are afraid of what we aren’t familiar with. We wanted to remove the mystery and go out there and connect with other human beings on the basis of our humanity. I think that’s probably why people were so receptive and open to us. We went in wanting to love everyone and found that people wanted to love us right back. It was truly life changing and so inspirational to step out into the unknown, not knowing how people would react- and then to have that met with beauty, connection, friendship and love. Not to mention how much fun we’ve had doing it!” ~ Mona Haydar, Ask A Muslim
No matter what happens in November, we’re still going to have to live and work among people who are currently being influenced and guided by fear. And the more we can help them overcome this fear and find connection with the rest of us, the better our future together will be. We may still disagree on some things but with a lower level of vitriol and an atmosphere of mutual respect, we’ll be able to work peacefully and find common ground to solve our problems together.
E pluribus unum (Out of Many, One) ~ Motto on the Great Seal of The United States
We Americans are not a people bound by a single blood or religion, but by the idea that we can all live equally and peacefully side by side, no matter or origins, beliefs, gender, or sexual orientation. Its still a work in progress and we American yogis need to join in the effort to build bonds with our fellow citizens and bring our practice of compassion and unity to everyone.
No one is free until we’re all free.
About the author:
Chris Kourtinatos, E-RYT 500. Chris is a writer and yoga teacher based in Germany and Greece. Seeking transformation through spiritual sadhana and the integrity of daily living are what Chris most values on his journey as a teacher and student. Together with his wife Maya Devi Georg, he directs the Kenosis Yoga School. A dedicated yoga practitioner and teacher (who first learned from his mother at the age of seven), he combines three decades of practice along with over two decades of group fitness and outdoor leadership experience into his teaching and he enjoys helping students break through to new levels of ability and self-belief. His signature style is a slow vinyasa-based mix infused with humor, kick-your-asana power flow sequences.
Chris trained with Doug Swenson and his multi-faceted vinyasa style of yoga; Sadhana Yoga Chi and his teachers and influences also include Yogini Shambhavi, Meta Hirschl, David Swenson, and Tias Little. He currently teaches workshops, teacher trainings, and yoga festivals around the US and Europe and does karma yoga service to assist refugees arriving into Greece. A former warrior, journalist, and mountain guide, he is also an Iraq War veteran who teaches yoga to active duty military and veterans.
He has written for or appeared in Integral Yoga Magazine, Mantra Yoga + Health Magazine, Origin Magazine, YogaWorld (Greece) Elephant Journal, Joga ABC (Poland), Brahmaloka or Bust, Flow Yoga Magazine, LA Yoga, For Woman (Greece), Yoga Journal Online, and Politico. Chris’ work has been translated into German, Greek, and Polish. You can find him online at www.brahmalokaorbust.com
Our Salted Date Caramels are quite decadent but way healthier for you and your family than the typical peanut butter cup! They are super easy to make and you’ll be amazed at how close they taste to the real thing.
The main ingredient in these tasty morsels is dates, which are full of fiber, potassium, iron, and B vitamins. Like any sweet treat remember to enjoy them in moderation while on the 80:20 eating plan.
Simply whirl together a few ingredients in a food processor, dip in a rich dark chocolate thinned with a bit of coconut oil, and sprinkle with a bit of flake sea salt and you have a beautiful and tasty treat to tuck into anyone’s Easter basket this year.
With salted caramel kisses,
Salted Date Caramels
Yield: 12 caramels
1 cup packed, soft Medjool dates, pitted 1 TB. creamy almond butter ½ tsp. vanilla 1 tsp. warm water ¼ tsp. fine salt 2 ½ TB. almond flour 9 ounces dairy free dark chocolate chips such as Enjoy Life Dark Chocolate Morsels 1 TB. coconut oil Maldon Sea Salt Flakes for finishing
Instructions: Place dates, almond butter, vanilla, water, fine sea salt, and almond flour in the bowl of a food processor and whirl until smooth. Scrape down the sides if necessary.
Lay a sheet of parchment paper flat on your work surface. Pat the date mixture into a square about 8” x 5” and ½” thick. The mixture will be sticky! It’s easiest to fold over the opposite half of the parchment paper to pat it into the correct shape and thickness. Wrap the date square with the extra half of the parchment like a present and place in the freezer for at least 2 hours or until firm.
Right before it’s time to take the date mixture out of the freezer, place the chocolate chips and coconut oil into a double boiler and melt until smooth. Take the date mixture out of the freezer and cut the larger date square into 12 smaller squares. While still frozen, using a skewer or fork, dip the date squares into the chocolate mixture tapping against the side of the bowl to remove the excess.
Place them on a sheet of parchment paper to set. Sprinkle with flake sea salt right before they completely harden. Chill in a covered container for up to two weeks.
Another private client I work with was devastated when, after only a few short months of marriage, he found out his wife was having an affair. With a solid, loving partnership, he attributed it to her tendency toward self-sabotage – not knowing what to do when things are actually going well.
One of the most common reasons we don’t end up meeting our goals is due to conscious or unconscious self-sabotage. But, why?
The bottom line is: If your actions are not lining up with your deepest truth and ultimate goals, you are in some form of self-sabotage.
Here Are 4 Basic Steps to Overcoming Self-Sabotage:
1. Reincarnate. Is there an old identity, belief, or story about yourself you’re holding onto?
Compassionately scan your past. Is there any old trauma, wound, circumstance that left a deep imprint and which you now identify yourself by? For example, did you grow up a product of divorce, an only child, or in a drab, not particularly happy family life? Perhaps your story is that marriage or family life is difficult and a burden and that you’re better off alone.
Or were you rejected by your peers in junior high school or while rushing a sorority/fraternity in college? Is your story that you “never quite fit in,” and it’s hard to trust or get close to people?
Carefully examine what you “think” is true about any scenario and rebuild new, positive, empowering versions.
2. Identify who you are trying to protect.
Often our fear stems from a fear of success, not failure. Is there a parent, friend, business partner, sibling, child, or lover that you are hesitant to “surpass?” Is there someone you think may be offended or may reject you if you are more successful or happier than they are?
Do a cord cutting ritual. Drop into a simple meditation, call their Spirit before you, and have a clear conversation stating that you release them to live their own lives and that you will no longer play small out of a mistaken belief that you are protecting them. Instead, you know that living your best life inspires and uplifts all.
3. Use affirming words to describe your actions.
Instead of “I can’t.” “I won’t.” “I’ll never be able to…”, use words that affirm. Catch yourself the next time you say “I can’t” and reverse it.
As Henry Ford eloquently stated,“Whether you think you can or you can’t, you’re right.”
These words symbolize and concretize your inner beliefs. You can begin repatterning your beliefs from the outside in. Work on changing your language to change your mind. Choose empowered, encouraging statements.
If you really struggle with a negative inner dialogue, ask yourself to whom that voice really belongs. Where did it start? A coach? Nun? Teacher? Parent?
Speak as your highest good, your inner power, your Buddha nature. As my dear friend and collaborator Terri Cole says, “Words have wings.” Use them wisely.
4. Reward yourself for every positive action.
Many of us self-impose an invisible glass ceiling on our happiness. Our systems literally do not know what to do with satisfaction, joy, goodness.
What was your early family life like? Were you happy as a kid? Joyful? Do you remember laughing and feeling genuinely good, at peace and at ease – knowing things were going to turn out well? If not, it is quite possible you unconsciously hold yourself back because your brain does not recognize and register the good. Was there a time when this feeling good stopped? When? Why?
Get to the root of where your positive worldview shifted. Challenge yourself to begin rewiring your brain to recognize and register happiness, goodness, and satisfaction.
Every time you complete a task, meet a goal (large or small), have an enriching conversation, finish a workout, eat well, save money, open up in vulnerability, whatever, consciously recognize your positive attributes. Mirror back to yourself positive self-regard. Literally, go to a mirror, look in your eyes, and say out loud a positive, affirming statement.
I began doing this a couple years ago, and now after almost every workout, I get in my car, look in the rearview mirror, and say “Great job! You kicked ass! I’m so proud of you! You’re worth the effort.” I promise you will feel better; it will begin to stick, and as you will build self-trust, your worldview will shift back into it’s rightful place – believing in yourself and the world.
Please share in the comments below what specific tactic works for you to overcome self-sabotage. What one particular area of your life do you tend to sabotage the most?
Share, like, tweet, pin, google, enjoy, eat, pray, love.
xo
I love this quote so much because it speaks the ultimate truth. And the ultimate liberation toward this constant selfless action in life requires eradicating separateness. Because what’s so epic about this idea is that … when we are serving ourselves we are actually serving others … but when we are serving others … in truth we are only serving ourselves.
And we must not have attachment to the outcome because that would not be classified as an offering. That would be a “doing” …
Odd. But it’s true.
And then I started thinking about how we are in a state of manifesting all the time. How in every moment, we are actually experiencing creation with our thoughts, our words, and our deeds. That moment, when we actually realize that we ARE the creators of our life, is extremely potent if we truly recognize that we hold that power. It’s like magic really. And we CAN create all that we want to experience and enjoy in this lifetime. And then I of course, had to ask myself:
What is all this for?
I mean the “things” we create. The house, the job, the partner, the relationships, the connection, the heartache, the family, the experiences … what is it all for? And it came to me pretty quickly.
We are creating so we may offer up ourselves in deep service to the Divine. In every moment we are offering up bits and pieces of ourselves so we may serve what is in alignment with our soul’s purpose and reason for being here. And it may be a lesson for us, or for them, or for no one at all … but it’s an offering nonetheless.
And then I started thinking about all the human beings on this planet and how each of us, individually has something to offer. We all come here with a gift you know … something to offer up to the Divine as our “work”. And honestly, our only job is to know what that is and then give it away. Our whole life – know it, be it, and then just give it away.
And THEN I started to think about what happens when we actually recognize what that offering is for ourselves. And then subsequently have the courage to go out and share it. How magical that moment is when we step in and say … “Yes .. .yes … this.”
And how sometimes that can seem scary and quite preposterous. But the magic that happens after that leap is epic.
You see, when we have the courage to believe in the support and abundance of the Universe; when we believe that the whispers from the Divine actually mean something and they are okay to follow; and when we believe in our own ability to make or dream a reality just by offering up ourselves … you know what happens?
We attract more people just like us - offering it up, and we are supported. We begin collaborating with each other, which makes us sustainable, accountable, and unstoppable in serving the Divine just by courageously offering it up.
Yeah … that.
Do it … offer yourself up in all your glory, in your truth, in your wisdom, in your fear and in your courage. I can guarantee you there will be someone, or even a team of people offering it up with you.
For more inspiration and to purchase Dana's new book, Oms From the Heart, visit www.danadamara.com