Various Styles of Yoga - The destination is One the paths are Many!

If you are new to the practice of yoga it may be mind-boggling to try to navigate between the different styles of yoga while trying to decide where to start in the first place. After all what's the difference anyway? Isn't yoga just yoga!? I often have to field questions from new students who are overwhelmed and confused at the various styles in existence, so I thought I would write a little article with my thoughts on the topic in the hopes to help clarify. The following perspective is my personal experience and I am sure will heat up a large debate among yoga teachers and passionate practitioners of a particular style, but here goes nothing...

The REALLY, REAL different types of yoga are:
Raja Yoga - meditation
Karma Yoga - practicing selfless service, working without a focus on reward
Jhana Yoga - yoga of knowledge, converting knowledge to wisdom and self inquiry
Bhakti Yoga - practicing devotion to god and includes "Japa Yoga" - devotional chanting or mantra
Hatha Yoga - practice of asana (postures) to purify our body and mind

When we talk about "Yoga" in the West, we are typically talking about "Hatha Yoga." "Hatha" means "Ha" - Sun and "Tha" Moon. It is meant as a practice to cleanse the body of toxins and balance the duality of Sun (masculine / energetic / left brain) and Moon (feminine / receptive / right brain) energies within us.

To break it down further, the modern approaches to the practice of Hatha yoga consist of five main differences:
1: A dynamic practice of asanas: flowing, connected to breath, moving in and out of postures, limited use of props - if at all)
2: A static practice of asanas: holding postures for a period of time, working on alignment within the posture and using props)
3: A practice of always the same sequence of postures: these can eventually be memorized or even practiced at home
4: A varied practice with different focuses, whether it be on a philosophical theme or an area of the practice such as anatomy or building up to an advanced posture. Sometimes it can be taught intuitively by the whims of the instructor.
5: Pace of the practice: slow, medium, fast paced

Unfortunately we are plagued by a lot of different "Styles" which are not really styles but a variation of these differences. Sometimes all of the above can be named after the instructor, such as Iyengar or Bikram, which can also add to the confusion of too many names or appearances of style. To help distinguish some of the various styles and names that I have experienced, here it goes:

Ashtanga - Dynamic, the same sequence of postures, can be done slow, medium or fast pace
Vinyasa - Dynamic, varied sequence, can be done slow, medium or fast pace
Restorative - Static, varied sequence, very slow (holding postures, mostly reclining with lots of props for long periods of time, meant to be restful, rejuvenating, meditative
Hot Yoga - Can be any of the above 4 qualities just in a hot room
Power Yoga - see "Vinyasa", typically done very fast pace
Kundalini - Dynamic, mostly seated postures, can be done slow, medium or fast pace
Yin Yoga - Static, varied sequence, very slow pace, holding postures for a long period of time.
Mysore - Dynamic, the same sequence of postures, can be done slow, medium or fast, practiced on your own with an instructor circulating the room helping to adjust postures like they do in Mysore, India

Styles named after an instructor or developed by a popular instructor
Iyengar - Static, varied sequence, usually very slow pace
Bikram - Dynamic, the same sequence of postures, can be done slow, medium or fast, in a very HOT, heated room!
Anusara - Dynamic, varied sequence, can be done slow, medium or fast pace, founded by John Friend
Sivananda - Static, the same sequence of postures, usually slow to medium pace
Jivamukti - Dynamic, varied sequence, can be done slow, medium or fast pace, found by David Life and Sharon Gannon in NY
Integral - Dynamic, varied sequence, usually slow or medium pace, found by Swami Satchidananda
Kripalu - Dynamic, varied sequence, usually slow or medium pace

As you can see, most styles can be categorized in these basic ways, but they are ALL Hatha Yoga. Naturally there are differences in focus, approach and the personality of the instructors. I hope this little guide will help you to experiment and choose or try a type of practice that you are drawn to. I find that it's very important that you feel connected and hopefully encouraged and uplifted by the instructors you may find and the style they teach. This will be most evident by how you feel after class and maybe even throughout the week. Hopefully you will find an instructor and a style that makes you want to go to class or even practice more on your own.

In my personal practice, I feel it's balanced and healthy for me to vary my approach to yoga based on how I feel energetically and physically. The body knows what it needs if only we are able to listen to it. When I feel fatigue and need healing, I am usually drawn to a slow or restorative practice. When I feel energetic or even heavy and lethargic, I find a vigorous Vinyasa style is what helps to balance me, either releasing energy or invigorating me. It's good to also balance knowledge of alignment and anatomy with face-paced, flowing classes, so in my opinion a mixture of Vinyasa, Iyengar and Restorative from time to time are helpful.

Namaste!

Going on a Yoga Retreat - It's all a state of mind

Upon organizing a yoga retreat next weekend, the idea of going on a retreat has been on my mind lately... Certain questions such as "what does it mean to go on a yoga retreat or to take a retreat in general?" have come up for me.

Just to say the word "retreat" almost sounds like we're trying to run AWAY from it all. Aren't we supposed to FACE reality, according to yoga? Sometimes the idea of going away from our lives, situations, responsibilities and daily living can also bring up feelings of the ego and thoughts such as "Am I being selfish or self-indulgent? Do I deserve a treat like this?"

Going on a retreat is very different from going on a vacation, where we may run off to do all of the above while trying our best to get some needed relaxation. Most of the time, even on vacations, we fall pray to the antics of our restless minds, and usually come home just as tired as when we left after scurrying from one itinerary to the next.

In my opinion, a retreat is truly about setting aside time to explore our internal landscape rather than just the external one. It's meant not to run "away", but to run inside and meet your Self. It could be an opportunity to simply allow ourselves to "be," to meditate, and give our bodies and minds a chance to stop running or "retreating" as it were, from being in the present moment. Oh yes, and also to give ourselves the chance to relax, away from the stress of daily life!

A retreat can also be a great way to focus on making positive changes in our lives in various areas such as:
Our practice: It can reinvigorate our yoga practice or inspire us to start a daily practice once we get a taste of making it a part of our day.
Our diet: It can inspire positive lifestyle changes including eating a healthy diet or even different diets such as vegetarian or vegan in some cases.
Our minds: It can inspire our mental attitude toward a positive light so that we return home well-rested, invigorated and inspired to make positive changes.
Our hearts: Most of the time we are asked to be there for others, but we can only give if we also allow ourselves the chance to rest and rejuvenate so that we can come back and give that much more! It's very important that we are also compassionate to ourselves.

If these are the intentions and the results, then going on a retreat is a wonderful chance to make our lives and the lives of the people around us better and is hardly a self-indulgent act in such a light. When it comes time to make changes in our lives, it is also helpful to be surrounded by like-minded people who have similar intentions. Going on a group retreat is a great way to receive the positive support of others. This can be very encouraging and inspiring. Conversely, If you already have a supportive group in your life and are constantly surrounded by people, including friends and family, then going on a solo or silent retreat might also be a good experience to receive the alone-time you might be lacking.

In any case, it's best to be honest with yourself and ask your heart what it is you truly need in your life right now. The right retreat, in a place you find appealing, with an instructor you are drawn to, can be just the right medicine for whatever your heart desires and oh yes, it's a lot of fun too!

Namaste, Jennifer

Yoga for Women - Monthly Cycle and Pre-Natal

Recently the issues of menstruation and pregnancy have come up in my classes, so I figured I would write a little outline of my notes to help my students find it all in one place. Hope this is a starting place to guide you and feel free to ask me any questions you may have regarding your personal practice. - Namaste, Jennifer

Guidelines for Yoga Practice During Menstruation
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A woman's body goes through cycles of change throughout the month, therefore it is hard to approach yoga as a "one-size-fits-all" practice. We need to be sensitive and aware to what our body is calling for in the present moment and be able to adjust our practice to suit our unique needs. Here are some rough guidelines:

Be aware of Fatigue:
During menstruation the body can tend to feel fatigue as it regenerates itself and women lose energy during this time.
• If you're feeling fatigue, take it easy in class. If the teacher offers child's pose or down dog to make your session less vigorous, take it and enjoy while concentrating on your breath.
• Allow your practice to become more restorative, healing, meditative and less vigorous or challenging
• Be sensitive to your current and natural energy-level

Relief for the Pelvis and the Hips:
The pelvis and hips are in repair and hip openers can offer relief and feel good. Remember to breath slow and deeply, extending exhalations for increased relaxation and well-being directed toward the pelvis and the hips.

Avoid Disturbing the Natural Downward Flow of Energy
Opt out of inversions such as hand-stand, head-stand and shoulder stand and replace with either downward facing dog or Legs-up-the-wall with a soft bolster or blanket underneath the sit-bones so you're able to reap the benefits of an inversion without disturbing your cycle.



Guidelines Before Beginning Pre-natal Yoga
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Most students have heard that yoga is a great tool during and after pregnancy to help soothe tension, build strength, apply awareness to breathing practices and retain well-being for the time of childbirth and beyond. But when finding out about a new arrival, it can be confusing and difficult to know what you should or should not do as your body goes through it's profound time of restructuring for the baby and you.

I advise the following:

1) Consult your physician and primary care specialist before attempting yoga practice or other physical activities since every body and situation is unique.

2) Seek out a pre-natal yoga class. It's supportive to practice with others who are going through the same thing you are, as well as have a class that is structured specifically for your needs.

3) If local pre-natal yoga classes don't work in your schedule, you can modify your practice for pregnancy in a group class setting, but first here is what you should do and know:

• If possible, take a workshop about pre-natal yoga to get more information or approach a knowledgeable instructor for a private lesson so they can show you how to modify postures during your pregnancy.

• Arrive early and always tell your group instructor that you are pregnant, before class begins so they can modify postures for you or tell you where to opt out.

That being said, here are some general guidelines and principles for modifying yoga postures during pregnancy:

What you CAN do:
- The good news is you can do most postures and practices, except for a few key things written below!

What to be CAUTIOUS of:
In general you do not want to disturb the womb, which means:

• Avoid twists from the abdomen, belly and lower vertebrae of the spine. Twisting gently from the heart and the shoulders is okay and can offer relief and open the chest and heart space.

• Steer clear of most inversions, which will put pressure on the womb. Modify with Viparita Karani (Legs up the wall with a bolster under the sit-bones) This posture will bring most of the same benefits as inversions without disturbing the womb.

• Avoid putting pressure or laying on the belly. Opt out of postures where your belly is on the floor, such as cobra and upward bow pose. Replace cobra with upward dog and bow pose with bridge or child's pose

• While your body is going through changes, your body is releasing hormones which loosen the pelvic region to make way for the baby. This can result in feeling loose in the hips and you may find that you're able to be more flexible in hip-openers than before. Take precautions and do not to force, push or go too far in hip openers. Take it easy, as it can be easy to injure the lower vertebrae, and sacroilliac joints in the pelvis during this time. That being said hip openers will also feel pleasurable, so that's a plus!

• One last caution is to careful and opt out of balance postures where you may fall or injure yourself such as most arm balance postures like crow, side crow or any pose where you are placing your elbows into your pelvis for a balance such as locust, to be safe you should avoid and replace arm balances with arm strengthening poses such as shoulder and chest openers or standing balances such as tree pose against the wall - use the wall to safely modify standing balances, remember you have extra weight in your belly now!

To opt out of a harmful postures in general while in a group class:
• Always take downward facing dog or child's pose if the class is doing a posture that would not benefit your current state of health and rejoin the practice for the next pose you're able to do comfortably.

Surya Namaskara - Sun Salutations

Surya Namaskara - Sun Salutations - the sequence of 12 postures we practice as a warm-up in the beginning of class, are a wonderful to begin a simple home practice.



It is recommended for beginners to practice 2-3 rounds (one round is practiced on the right side - right foot steps back and forward into lunge - and then repeated on the left side to balance the body)

For Intermediate level, practice 3-12 rounds fast (1 full breath per pose) to warm-up the body or 3-12 rounds slowly (1 full 3-count breath) for spiritual / meditative benefits.

It is also recommended to practice during sunrise or sunset, naturally. Surya Namaskara also helps to balance Pingala Nadi, the energy channel that corresponds to the right nostril and left brain, which flows with solar / masculine energy.

The 12 postures represent the 12 zodiac signs and the 24 hours in a day.

They also have mantras you can chant internally as you focus on your breath to help you stay grounded in the present while also adding an element of devotion to your practice.

In addition, to create a moving prayer, I also recommend adding your own original prayers or dedications to each round of Sun Salutations which helps you bring 100% dedication to each asana you perform.

For a slow practice:
Surya Namasakara Mantras:

1 - Prayer Pose - Om Mitraya Namaha - salutations to the friend of all
2 - Raised arms - Om Ravaye Namaha - salutations to the shining one
3 - Forward bend - Om Suryaya Namaha - salutations to he who induces activity
4 - Lunge - Om Bhanave Namaha - salutations to he who illumines
5 - Down dog - Om Khagaya Namaha - salutations to he who moves quickly in the sky
6 - Knee/chest/chin - Om Pushne Namaha - salutations to the giver of strength
7 - Cobra - Om Hiranya Garbhaya Namaha - salutations to the golden cosmic self
8 - Down dog - Om Marichaye Namaha - salutations to the Lord of the Dawn
9 - Lunge - Om Adityaya Namaha - salutations to the son of Aditi, the cosmic mother
Aditi- means boundless and free, in the Vedas Aditi is the mother of the celestial gods, the mother of all creation
10 - Forward bend - Om Savitre Namaha - salutations to the Lord of Creation
11 - Raised arms - Om Arkaya Namaha - salutations to he who is fit to be praised
12 - Prayer - Om Bhaskaraya Namaha - salutations to he who leads to enlightenment

For a fast practice the Beeja mantras can substitute and be repeated.
Beeja Mantras:

1 - Om Hraam
2 - Om Hreem
3 - Om Hroom
4 - Om Hraim
5 - Om Hraum
6 - Om Hrah

Counting breath cycles during Pranayama

While practicing pranayama (prana = vital life force energy, yama = control or expansion of) it's useful to count the breaths to sustain a rhythm and also keep track of how long and how many breaths have taken place.

One way is to count by chanting "Om" and a number internally.
For example: "Om 1, Om 2, Om 3"

Another way I learned recently, is to use one hand and count with you thumb on the creases of your fingers as illustrated below. This method can be used while internally chanting "Om 1, Om 2, Om 3, etc." and help to count the rounds of a cycle for multi-layerd pranayama practices such as nadi shodhana (alternate nostril breath, or nadi cleansing breath)

Prana Vayus – The 5 Winds

Prana - The Vital Life Force energy.

The Prana Vayus (the five winds), are subtle channels in which prana is distributed throughout our being. Below is a brief summary:

Prana Vayu - Felt and distributed by the Inhalation and organs of respiration from the heart to the throat (upward flow of prana)

Apana Vayu - Felt and distributed by the Exhalation (downward flow of prana) and affects the processes of elimination

Udana Vayu - Felt and distributed in a circular pattern around the throat and head and affects the throat, neck, thyroid / metabolism, the power of speech

Vyana Vayu - Felt and distributed by the heart (flow of prana from the heart out to the extremities - hands and feet), affects the blood, lymphatic and nervous system

Samana Vayu - Circular distribution around the navel from the inside out, affects the small intestine, digestion, especially agni - the digestive fire in the belly.

The 7 Chakras

The Chakra system is part of the "Pranamaya Kosha" - our vital energy body (see post on the 5 koshas). The word Chakra means “wheel” or “vortex” - which can be a useful visualization of the seven energetic centers along the spine. The gross form of the chakras are the nervous and circulatory systems. Our prana (vital energy, see post on prana) travels through the nadis (rivers) and chakras to various parts of the body like an irrigation system and can be opened or blocked by the various mental and emotional states listed below. Chanting the sound of "OM" (aum) acts like a tuning fork to bring the chakras into balance.

1. Muladhara Chakra: “The root”
Physical: base of the spine, spinal column, coccyx, rectum, legs, bones, feet, and immune system
  Mental / Emotional:

"To have” – physical needs, group power

+ open: stability, feeling the basics of survival and basic needs are in place, security, safety, feeling grounded, belonging to a family, community or group, a sense of belonging.

- blocked: fears of physical survival, abandonment issues, feeling ungrounded, loss of order

Color: Red     Mantra: Lam     Element: Earth     Dosha: Kapha

Sensory Organ: Nose / Smell     Motor Organ: Excretory     Musical Note: C

2. Swadhistana Chakra: “One’s own dwelling place”

Physical: reproductive organs, large intestine, sacrum and lower vertebrae, pelvis, appendix, bladder, hips

Mental / Emotional:

“To feel” – healthy sexuality/sensuality, emotions, power of personal relationships

+ open: place of healthy, intimate relationships with others, ability to experience pleasure, storage place of samskaras, money and sex, power and control, creativity, ethics and honor, personal power, emotional needs, joy and enthusiasm

- blocked: blame & guilt, fear of relationship, misuse of sexuality, lack of healthy boundaries, anger / frustration stemming from relationships, repression, violence and aggression

Color: Orange      Mantra: Vam     Element: Water     Dosha: Kapha

Sensory Organ: Tongue / Taste     Motor Organ: Urino-genitals     Musical Note: D 

3. Manipura Chakra: “City of the shining jewel”
Physical: solar plexus, abdomen, adrenal glands, lumbar spine, metabolic & digestive system: stomach, upper intestines, liver, gall bladder, kidney, pancreas, spleen

Mental / Emotional:
“I can” – personal power & vitality, to act and honor oneself 

+ open: gut instinct, gut feelings, maintaining principles without compromising values, trust, self-esteem, self-confidence, self-respect, self-discipline, ability to care for oneself & others, responsibility for making decisions, personal honor, action, able to handle crisis, fight or flight.

- blocked: fear and anxiety / butterflies in the stomach, lack of faith in oneself, compromising values, lack of self respect, lack of discipline, lack of responsibility, unable to handle crisis.
 

Color: Yellow      Mantra: Ram     Element: Fire     Dosha: Pitta

Sensory Organ: Eye / Sight     Motor Organ: Feet     Musical Note: E

4. Anahata Chakra: “The un-struck chord / unbeaten sound” Physical: thoracic spine, sternum, heart and circulatory system, ribs, breasts, thymus gland (immune system), lungs, shoulders, arms, hands, diaphragm

Mental / Emotional:

“To love” – emotional power, love is divine power 

+ open: center of unconditional love / higher love, compassion, ability to truly forgive, commitment, hope, trust, releasing emotional wounds, purity, passion / devotion to god (bhakti yoga), ability to heal oneself and others.

- blocked: hatred, deep sorrow, resentment, bitterness, grief, anger, loneliness, lack of faith in humanity, holding grudges, can not forgive others.

Color: Green     Mantra: Yam     Element: Air     Dosha: Vata

Sensory Organ: Skin / Touch     Motor Organ: Hands     Musical Note: F  

5: Vishuddhi Chakra: “To purify”
Physical: throat, thyroid (regulates growth), trachea, cervical spine, mouth, teeth, gums, esophagus, parathyroid, hypothalamus

Mental / Emotional:

“To speak” – to speak personal truth, communication, will power, surrender to divine will 

+ open: good communication, strength of will, personal expression, following one’s dreams, creativity, capacity to make decisions, right speech, power of choice, authority of divine will, acting out of faith rather than fear, head and heart in union, detachment from the fruit of ones actions

- blocked: unable to speak your truth, unable to express yourself, poor communication, inability to stand up for one-self, addiction, excessive judgment & criticism, lack of will power, inability to make decisions, lying, fearful

Color: Blue     Mantra: Ham     Element: Ether     Dosha: Vata

Sensory Organ: Ears / Sound     Motor Organ: Mouth (vocal organ)     Musical Note: G

6: Ajna Chakra: “To command” 
Physical: brain, nervous system, eyes, ears, nose, pineal gland (melatonin: regulates sleep / waking up)

Mental / Emotional:

“To see” – Intuition, power of the mind, to seek the truth 

+ open: developing witness consciousness, inner guru, intuition, self evaluation, truth, discipline, emotional intelligence, mind / body connection, openness to the ideas of others, able to listen, intellectual abilities, ability to learn from experience, receiving inspiration, developing an impersonal mind, stilling one’s fear driven voices, having a sense of Self so strong it is not influenced by the external, getting perception from mind into the body

- blocked: inability to open to or hear intuitive wisdom, lack of mind/body connection, close-minded to others and new ways of thinking, attachment, weak mind, lack of clarity / creativity

Color: Purple or Indigo      Mantra: Usham      Element: Mind      Dosha: none

Sensory Organ: Mind / thought      Motor Organ: Mind     Musical Note: A

7: Sahasrara Chakra: “Thousand-petal lotus" place where Shiva and Shakti / Sun and Moon become one. 
Physical: muscular system, skeletal system, skin, pituitary gland: which secretes hormones to communicate to the rest of the endocrine system and connects with central nervous system

Mental / Emotional:

“I am” – the inner guru, connection to the divine, live in the present moment. It is the center for awakening higher awareness / consciousness, our connection to divinity, prayer, meditation, samadhi (super mental awareness) / enlightenment 

+ open: ability to trust life, expression of values, ethics, courage, humanitarianism, selflessness, the ability to see the larger picture, faith; inspiration, spirituality & devotion, and heaven (above the head), bringing spirituality into daily life, living your yoga, developing a personal relationship with the higher self.

- blocked: dark night of the soul, feeling lost and detached from the divine, a spiritual crisis, dramatic shifts, loss of identity, and abandonment, lack of faith or hope

Color: White or Violet     Mantra: Om (Aum)     Element: Consciousness     Dosha: none

Sensory Organ: Consciousness     Motor Organ: Consciousness     Musical Note: B

The 5 Koshas

The 5 Koshas (Sheaths) are a great way to examine our practice and develop our "witness consciousness," in the beginning stages of the practice. Like many paths and lists that lead the way for a practioner, we learn it, become aware and then hopefully move on to experience all 5 levels and beyond! In my personal experience, the 5 Koshas are not an entirely linear path, as in stages that literally happen from 1-5, although initially this may seem the case. You may find, depending on the day, or moment, that you jump from one to another, or may even experience all of them simultaneously.

First, what are the sheaths covering? Your Self! These are the gross to the subtle layers we travel on the path to self-realization in our practice.

1. Annamayakosha - The Food or Physical sheath. In the beginning of our practice we confront our bodies and the gross form of ourselves through asana in ways we might never have suspected. Initially we discover blocks in our body in the form of mis-alignment, tension, contractions and we even experience joy, freedom of movement and flexibility. A large part of the practice is connecting and bringing deep awareness to our bodies. To truly embody our bodies!

2. Pranamayakosha – The Vital Force or Breath sheath. Through our bodies to begin to connect to Prana - our breath. Whether to relax, to move with mindfulness or to make our practice connected in a moving meditation, the breath is the link from our physical form to the next kosha - our mind.

3. Manomayakosha - The Mind sheath. Our thought and mind-state affects > Prana (breath) which affects > the body. Equally, bringing mindfulness to the body and breath leads to the mind. Developing "witness consciousness" or awareness to the quality of our thoughts - positive or negative, our belief systems, etc. we begin to bring focus to our mind.

4. Vijnyanamayakosha – Wisdom sheath. As we develop a clear view of our body, breath, mind / thought process, all previous 3 koshas lead to a deeper knowledge of ourselves. This is true and collective wisdom of ourselves. In this state we can direct our aims toward self-realization.

5. Anandamayakosha - Bliss sheath. A level of spiritual experience and individual consciousness. When we reach a meditative state we move toward a glimpse of union or oneness. In terms of our practice, it is usually a time when we experience freedom, pleasure and joy in our practice.

and Beyond — In class we were discussing the Bliss sheath which is still a "sheath." This is because it remains a very subtle layer between our individual consciousness and universal consciousness (samadhi - union, oneness.) Our beyond is Samadhi - to be experienced by the practioner.

Ida and Pingala Nadi

As we start to focus on the breath, Prana – our vital life force, we're drawn to the subtle aspects of ourselves. Breathing through the right and left nostrils, Ida and Pingala Nadi, have profound affects on our energy and mind state which fluctuates throughout the day.

A Nadi is an energy channel. There are many in the body and the gross form of the Nadis are the arteries, veins and the nervous system. Ida Nadi is found through our left nostril, affecting the right brain and flowing in a spiral from the root (1st) to the third eye (6th) chakra. It is represented by these qualities: lunar (moon), feminine, inspiration, vision, calming, sensitive, emotional, receptive, creative, passive, cooling. Pingala Nadi flows through the same chakras through the right nostril and affects the left brain. It's qualities are: solar (masculine), motivation, drive, determination, knowledge, perception, rational, active, heating. Thus, each person has the qualities of Yin/ Yang, Shiva / Shakti, Sun / Moon, masculine / feminine which call for balance.

Throughout the day our breath fluctuates from right to left nostril at different times of the day. To manipulate these channels to our benefit, try laying on the left side in the morning and breath deeply through the right nostril (Pingala) to energize yourself for the day. At night lay on your right and breath through the left (Ida) to relax. Or take a few deep breaths through the corresponding Nadi when you want to evoke a certain mind state.

For an optimum state of being, try Nadi Shodhana Pranayama (alternate nostril breathing) to open both passages equally. When both are flowing freely and our chakras are in a clear state, we open a third channel called Sushumna Nadi, allowing for full awakening of consciousness. When Kundalini (dormant energy at the base of the root chakra) rises, it is meant to travel through this Nadi and lead to awakening / self-realization.

The Eight Limbs of Yoga

The Path of Yoga was first laid out in Patanjali’s Yoga Sutras (Sutra = “threads”) written in Sanskrit in the second century B.C. It is the first book to attempt to communicate the actual practice of yoga. There are many interpretations of it. I like the translation by Swami Satchidananda from Integral Yoga school. They also print a small pocket-sized version of the book you can carry. There are three sections to the book which outline the path to Samadhi (see definition below.) The word Yoga comes from the Sanskrit root "Yuj," meaning to yoke, join, create union and harmony. In yoga practice we work to create union of the body, breath, mind, spirit.

In addition, another great book on the 8 Limbs, is a book called the "Tree of Yoga" by BKS Iyengar. I recommend to read both this book and an interpretation of the Yoga Sutras for a complete picture.

The Eight Limbs outline the path of Yoga but are not necessarily a chronological path. Most practitioners will find that beginning with a daily Asana and Pranayama practice naturally leads to the remaining limbs by enhancing an awareness of Self. In the case of the Yamas and Niyamas, most spiritual practices have similar guidelines to help create an environment for our mind and body to settle into the concern of one-pointed meditation leading to Samadhi.

The Yamas and the Niyamas should also be thought of in relationship to physical, emotional and mental actions. For instance "non-violence" might be easy to practice on the physical level, but it becomes an even deeper practice when we consider not having violent thoughts to ourselves or others such as thoughts of self-deprecation or gossiping about others in a way that might harm their reputation. For Purity - we can eat pure food, drink clean water, but we also want to have pure thinking, positive thinking.

1. Yamas – 5 External Restraints – Rules of social conduct

• Ahimsa – Non-violence
• Satya – Truthfulness
• Asteya – Non-stealing
• Brahmacharya – Control of sensual energy - can mean control of sexual energies or over-indulgence of sensory pleasures. Also means having moderation in all things.
• Aparigraha – Non-clinging (or non-covetousness, non-hoarding)

2. Niyamas – 5 Internal Observances – Rules for the individual

• Saucha – Purity, internal and external cleanliness of body and mind.
• Santosha – Contentment. A feeling of equanimity.
• Tapas – Self-discipline. The word tapas also means heat or burning of impurities.
• Svadhyaya – Self-study. Study of the higher-self and sacred texts.
• Ishwara Pranidhana – Dedication to god, surrender to god’s will. Also meaning surrender to the great mystery, to greater powers beyond the indiviual.

3. Asana – Asana means a Seat, Pose or Postures (such as Warrior 1, Tree pose, etc.) In addition the two qualities of a posture are Sthira (steady and alert) and Sukha (comfortable, no unnecessary tension).

4. Pranayama – Prana means breath or life-force energy, Yama means to control or extend. In class we have a strong focus on mindful breathing practices such as Ujjayi pranayama to enhance our vitality and also to focus the mind. Wherever the mind directs is where our prana will go. Pranayama is also considered energy-work and relates to activating the chakra - energy system.

5. Pratyahara – Sense Withdrawal. We practice this by directing our 5 senses inward and by going inward mentally.

6. Dharana – One-pointed concentration. In class we focus on the breath as an object of meditation.

7. Dhyana – Meditation – Continuous one-pointed concentration or continuous being in the present moment. This is an unbroken state of concentration for a long period of time.

8. Samadhi – Bliss, a state of absorption where oneness is experienced. Samadhi is a state that we can not really practice, but is experienced as a result of practicing the other 7 limbs. It is the gift or the fruit of the tree of yoga that we receive.

Welcome to the Inner Lotus Yoga blog with Jennifer

Hello everyone,

I'm hoping to create a forum for us to share information and experiences to further inspire our yoga practice together. One aspect of practicing with a group is the support you receive from fellow practioners as well as the instructor. Sometimes it's difficult to always address one student's concerns, special needs and questions. So don't hold back! Please feel free to send in anything you'd like to ponder.

For instance, some ideas might be:
• Postures you would like to tackle, are struggling with or would just plain love to have a class built around to explore.
• Aspects of the philosophy you would like to know about or have integrated into a class.
• Words in Sanskrit you would like to know the meaning to and more...

Here's to some experimentation, please share your thoughts as often as you'd like. Also if you're looking for information on my class schedule and more, please check out the website: innerlotus.com for updates. Most importantly, thank you for coming to class, sharing your Self and inspiring me to do all of this!

Namaste,
Jennifer

Here is a photo from Debbie taken in class: