Mary's Yoga Thoughts

This year I had the opportunity to hear a lecture from Prof. Jay Garfield called The Meaning of Life: Perspectives from the World's Great Intellectual Traditions. One of the texts he discussed was The Bhagavad Gita, an important ancient Indian text that is part of an epic poem. It is beautifully symbolic and philosophical, and asks important questions about how to live life to the fullest and make choices in line with our highest Self. I found myself relating to the ethical and personal dilemmas posed in the text. It has been widely studied, and there is much to explore in the Gita. To me, it appears like the stories in other sacred texts/ scriptures that can be studied over a lifetime with many layers to discover. Here I only want to make note of one main idea that stood out to me, in relation to "yoga".  Three Yogas, or paths to liberation/ enlightenment are laid out:  Karma Yoga- path of action (selfless action for the benefit of others, dedication to duty) Jnana Yoga

Yoga means yoke, or union. Some say it means the union of body-mind-spirit. My teacher, Syl Carson, says that yoga is " yoking together, to work in the best way possible".  I say at the beginning of almost every class, to be present, is to bring your mind here and now, to meet/ unite with your body. This is something I struggle with, as I am constantly thinking about the past or the future. Tuning into my physical sensations is one of the beauties of a yoga practice for me. It is one of the only activities I engage in that invites me fully into the present moment. Breath is key for me. Pranayama (breath practice) unites the subconscious and conscious mind. And unites the breath with movements.  Its common in Western-Christian culture to view the body as the antitheses of the spirit. But I believe they are intricately linked in a holy way and the body is essential to our spirituality.  As a teacher, my goal is to be a space-holder, a guide, for the yoga to be the guru. I wan

Restorative or Yin yoga is a slower paced, "cooling" yoga practice, which usually involves staying on the ground and using lots of props like bolsters or pillows. I've loved attending these types of classes while pregnant, nursing an injury, having a low energy day, or simply needing deep rest or a stress-relief session. I have often fallen asleep during these classes, as there is often ample time in each pose to breathe and sit in stillness. Lights are kept low, and I typically keep a sweatshirt on. The energy here is very tamasic (heavy) or sometimes sattvic (balanced).  I really enjoyed teaching a series of Restorative classes this summer, and we also included guided meditations each time. I did my best to remember to allow plenty of quiet space during these classes, for students to experience the poses and let yoga be the teacher. I liked having this option, especially for people who had physical or other limitations they felt prohibited them from attending a vinyasa-

 In the context of yoga, there are 12 physiologies, including physical systems, mental, spiritual and ethereal. A Yoga practice benefits all 12 systems. 1. Integumentary 2. Fascial 3. Skeletal 4. Muscular 5. Circulatory 6. Respiratory 7. Digestive 8. Eliminative 9. Endocrine 10. Nervous 11. Mental-Emotional 12. Pranic Number 11 is one of my favorite parts of practicing yoga.  Here are some notes I took recently, addressing how yoga affects the Mental-Emotional, from my YTT manual at Bodhi Yoga .   "A balanced Yoga practice will increase mental function, concentration, focus and awareness. When postures are repeated on each side of the body, it connects the right and left hemispheres of the brain. This re-wires the brains coordination toward creative and logic thought connections. With each positive experience, where the yogi attains things that seemed beyond their reach, ideas of self-doubt and negativity are transformed into a place of openness, and non-judgement. This release of

The Chakras (or 'wheels') are subtle energy centers in the body that have a spinning or spiraling action, resonating with a particular frequency and be associated with certain colors. They all line up along the spine, and there are seven main ones that are often discussed in this complex energy system. Ideally, they would all be open, but not overly active. When a certain chakra is blocked, there can be physical, mental or emotional effects.  Kundalini yoga describes both a "manifesting" (top to bottom) and a "liberating" (bottom to top") current that travel through each of us vertically, along the "wheels of life" or chakras. At times we can move an idea that comes to us through inspiration/ the universe to knowing, speaking about it, setting our heart on it, using our willpower to take action, and eventually bringing it into physical existence (manifesting). At times we need to liberate something that is holding us back or no longer serving

Emotions are energy in motion. It is healthy to allow them to flow through us. If we don't allow ourselves to feel it and work it out through the body, like movement (yoga, dance, exercise, intuitive), or speaking or crying or yelling or laughing etc...we will eventually act it out in our behavior, or our body will retain it and it may turn into illness. At times during yoga we can ask the subconscious mind if there is some energy/feeling that may need to be released.  As the body-mind-spirit connection is real, It's natural for a physical yoga practice to bring up emotions that may have been suppressed. Its one of the natural benefits of yoga. This is something I reminded one student about, when she commented to me that she was surprised to start sobbing during a hip opener.  At this time, I'm learning as a teacher to quietly support, hold space and let the student experience their own practice, not interfering. A light touch, offering a tissue, compassionate voice ...or t

Language has power. Words bring about thoughts and feelings that create our reality. Chant or Mantra is a way to intentionally use our own language and voice to bring about goodness, peace, and gratitude, rather than unconsciously repeating words or thoughts that don't serve us.  Yoga includes using the voice, with mantra, which is just repeated words or sounds. The Vedas state that sound is the most direct path to the Divine. As a lifelong singer and lover of music, I have felt this in my life, using the instrument and power of my voice- singing in choirs, in forests, during birth, in front of crowds, and alone in the shower.  Chant or mantra can also be meditative. The repetitions and the awareness of silence and openness allow an expansive experience. It provides a point for the mind to focus on, and activates the throat chakra, which has its own benefits. Sanskrit is the classical language of India, used for religious rituals and ceremonies. Most Sanskrit mantra could be descri

Bodhi Yoga typically includes hands-on adjustments, as they can deepen the benefits and feel of the yoga practice. I've offered many times, during my student teaching, and usually students politely decline. Which is okay, its not personal to me. Not every student wants or can tolerate or likes hands-on adjustments.  When a student is practicing yoga, they are making internal adjustments, within their active range of motion, meaning the muscles are moving the body. When they use a prop, a limb, or a partner to move, they explore the passive range of motion, using that external force. A yoga teacher can act as that external force in moving the body gently. It slightly changes the feel of a posture and also introduces the added element of your own energy. It can be incredibly healing when done correctly.  As a general rule, touch requires trust and mutual respect. I always ask for consent and communicate before even the lightest touch. I try to wait until we've built a rapport.  W

Ayurveda is the Science of Life A natural system of medicine developed in ancient India. Dosha is each person's biological physical temperament based on a threefold situation at conception: mother and father's biology, the individual/s spirit, and God's will/ Universe.  Three Primary Doshas (ayurvedic mind-body elements) (each have physical and personality characteristics, challenges, things that bring them into balance) Vata- (air and space)- moves: cold, dry, light, mobile, small boned, thin, either very short or very tall, fast speaking, alert, active, forgetful, energetic, spacey. Balanced by grounding, warmth, stability, routine, consistency, heaviness. Pitta- (fire and water)- transforms: light, hot, oily and unstable, transforming, equally proportioned physique, strong, muscular, stamina, anger, jealousy, direct. Balanced by moderation, cooling, stillness, leisure, according to plan, facts only. Kapha- (earth)- holds things together: larger build, paw-like hands and

  This year I read a book by Deborah Adele,  The Yamas & Niyamas, Exploring Yoga's Ethical Practice, to deepen my understanding of the philosophy and ethics of yoga. The Yamas and Niyamas are 2 of the 8 limbs of yoga.  The Yamas are "external restraints", or How I Interact with the World.  They include:  Ahimsa (non-violence) Asteya (non-stealing) Satya (truthfulness) Brachmacharya (moderation/non-excess) Aparigraha (simplicity/non-possessiveness) According to Adele, The Yamas are instructions to move in a certain direction. They require familiarity and daily practice. They turn us from harming ourselves and others to kindness and compassion for self and others, from lies and half-truths to expressing our uniqueness and authenticity, from theft to cultivating new skills and abilities, from greed to appreciation and pleasure without excess, and from attachment to intimacy without possession. The Yamas are "social disciplines, guiding us into harmony, peace and rig

There is not a "right" place to practice yoga asanas (physical postures).  But for me, each spot has its pros and cons. I choose one or the other depending on the day and what I want to take from the practice/ what energy I need at that time, or just what is possible. Practicing at home in my personal practice (no videos or teachers, just my own mind and body), is my time to be creative, explore, move intuitively, or through a regular familiar sequence. Here is where I learn so that when I teach, I can authentically "just teach what I know so far". (as my teacher, Syl says).  Practicing in a class allows me to learn new things from others, and to be guided, which takes less mental capacity for me. Home:  Pros:  Easy access Comfortable Private Playful, exploratory movement at my own pace Cons:  Distractions No guide/teacher Typically shorter practices Studio: Pros: Teacher to guide the practice Clean and quiet Learn from others Set length  Cons: Cost money Takes more

I had the opportunity to attend a meditation retreat this spring. I thoroughly enjoyed it. As meditation is often included as a part of a yoga practice, I thought I'd include here a few thoughts and experiences I had during my time at the retreat, at a secluded research station in Capitol Reef National Park.  Our teacher, Jarom, began by reminding us that we didn't need to expect anything magical or mystical to happen to us during meditation. It was simply a time to become aware of our mind and be present with ourselves. I appreciate this because I think we often have the idea that people who meditate are "enlightened" or "zen" or whatever. But really, most of us are just normal humans living a messy, beautiful existence, trying our best and finding the sublime in the mundane. We meditated laying down, sitting in chairs, walking on trails, and moving through simple postures. Sitting perfectly still on a cushion is not required.  Three requirements for a &quo

The image of a yogi is often a very flexible person. But here is the truth I wish everyone knew- Flexibility is a side effect of a yoga practice, not a prerequisite.  Our brain creates "set lengths" for muscles. We have the opportunity to dynamically stretch them gently and increase the resting or set length, so that when we return to practice again and again, slowly over time the flexibility increases. This allows for greater depth in postures, and healthier mobility in life. Different joints have different ideal combinations of flexibility and stability. They are interdependent. We do need to exercise caution as to not overdo it and cause injury (such as in synovial tissues that line joint capsules, susceptible to stretch injury). Hence me always reminding my students to trust themselves, and listen to the wisdom of their own bodies. Everything I say is an invitation, not a requirement. I'm also working to increase my understanding of anatomy to help cue my students (an

Yoga is more than Asanas (physical poses).  Patanjali, an ancient sage, mystic and philosopher in India, who is considered the "father of modern yoga", may have authored the Yoga Sutras. They outline a philosophy about how we can navigate life in a spiritually-attuned way. According to this work, which has become an important part of yogic tradition, there is an "eight-fold path" leading to liberation or , otherwise known as Ashtanga. ( ‘ashta’ means ‘eight’ and ‘anga’ means ‘limb’).  So, what are the 8 limbs?  1. YAMA – Restraints, moral disciplines or moral vows 2. NIYAMA – Positive duties or observances 3. ASANA – Posture 4. PRANAYAMA – Breathing Techniques 5. PRATYAHARA – Sense withdrawal 6. DHARANA – Focused Concentration 7. DHYANA – Meditative Absorption  8. SAMADHI – Bliss or Enlightenment You'll notice that when people think of yoga, its  only Asana. Also, the pose described in the yoga Sutras is actually just "seat". Meaning, sitting still, a

There is a quote I love, that has been attributed to Chinese philosopher Lao Tzu,  "Nature does not hurry, yet everything is accomplished". Whether or not he actually said it, I can still appreciate the wisdom and apply it to my own life.  One of my favorite things about yoga is the way it invites me to slow down. I am often in a rush, herding my children to the car, or school, a park, a store. Racing the clock, stressing and yelling and frankly, causing more commotion than is necessary to get from point A to point B. My mind is planning the schedule for tomorrow, or reciting a to-do list, or ruminating on something that happened last week, worrying about the future, or scrolling past a bunch of "what-if's".  When I arrive on my mat, with an hour (or just 10 minutes) set aside ONLY for practice, I do my best to bring my mind to meet my body, and move slowly and intentionally, tuning into my breath. In a yoga asana practice, the transitions between postures is ju

Bandhas are when opposing muscles form a "lock" that stimulated nerve conduction and the local chakra.  There are three traditional Bandhas that you may hear of during a class. Sometimes a yoga teacher will ask students to engage or activate on of these during a pose. It brings more awareness to the body as we direct our attention to that area and consciously contract. Engaging these energetic locks also allows retaining of the dissipating Prana (life force energy) in certain areas of the body. 1. Mula Bandha- this refers to the area of the pelvic floor (for both males and females). It involves the first Chakra (Root- survival/safety/trust). We can activate this bandha by squeezing the perineum with a gentle upward tug (the space between the genitals and anus).  2. Udyana Bandha- an activating of upper abdominals, right below the solar plexus. It involves the third Chakra (Solar Plexus- strength/power/self-esteem).  After an exhale, pull the abdominal muscles up and into the

A while ago, I read a book called Perfectly Imperfect by Baron Baptiste, a yoga instructor. It was full of great one-liners and quotes that I loved, like:  Pose begins when you want to get out of it. Acceptance of what is and is not happening - in a pose as in life - creates peace. Come as you are, not as what you think you should be. We have what we need right here to make things happen. There i s nothing to fix. You are either Now here or Nowhere. Be willing to show up and suck until you can show up and shine! But probably my favorite is the very simple, "Begin Again" . It applies to poses, such as a balance posture. If you fall out, there is no need for judgment or meaning or frustration, simply, and gently, Begin Again. Learning to quiet the mind and overwhelmed by racing thoughts? Simply Begin Again. Intending to be in the present moment but getting distracted by other things? Begin Again. It is such a beautiful reminder of the fact that we all get to try, and keep tryin

After I attend a yoga class, I will often sit outside the room and jot down a few notes, thoughts or feelings, insights that came to me during the hour... and sometimes specific things my teacher said or did during the class.  One day, she said, "stay on your own mat". And she wasn't talking about physical space. As yogis we often slide a limb off the mat as we explore the space around us and move freely. However, our eyes and intentions should be focused on our own experience, our own practice. I've been guilty of glancing at other students to see what they are doing during a posture, or to mentally "rank" myself in terms of my perceived "performance" during class. This never ends well for my mental and emotional state. Either I find myself having feelings of inadequacy and thoughts of shame or I come dangerously close to pride and Ego taking over, depending on the day and who is present or what posture we're in. How silly! When this happens I

In yogic philosophy all of the essence of nature (mother nature/ Shakti) is comprised of energy. The three qualities of energy are manifested in Tamas, Raja and Sattva.  The 3 gunas are constantly interacting and in flux within us. An awareness of the gunas allows us to be more balanced, peaceful and harmonious on and off the yoga mat. According to an article by Linda Sparrow in  Yoga Journal , "Tamas provides our foundation; rajas gives it vitality and breath; sattva imbues it with consciousness and compassionate awareness"  Here is a brief description of the gunas.  Tamas- foundation, inertia, slow, thick, stability (upward/downward movement) Raja- vitality and inhalation, activity, enthusiasm (forward/backward movement) Sattva- consciousness, compassionate awareness, clear, focus, presence (side-to-side movement) Noticing which guna is dominant in my life, mind, emotions or body in any given moment allows me to mindfully observe and then choose how to respond or act in ord

The "Bodhi Flow" is a four-tiered vinyasa, intended to open and strengthen the body from the "inside out".- Bodhi Yoga YTT Manual Each tier can be practiced four times before moving on to the next, or they can be practiced in sequence 1-4 and then repeating all.  Tier one is about warming the body with forward folds and downward dog. Tier two begins to open up flexibility, including low lunge and triangle. Tier three increases strength and stamina with chaturanga, warrior II and more. Finally, tier four is for releasing tension with a tucked roll, and utilizes a special mudra at the heart center.  All together, it is a beautiful, challenging, juicy sequence that expands and contracts, balances both sides of the body, opens hips and chest, and feels good. Each tier can be adapted to any moderate level of mobility.    Bodhi Yoga

I love that the breath is a tool I have with me always. No matter where I am or what I'm doing. Breath is incredible because it is both involuntary and voluntary. It runs on autopilot in the background of my life, sustaining me without my having to think about it or monitor it at all. And yet! When I want to, I can control it. Pranayama, or breath regulation, is a part of yoga that I have brought into my every day life.  I try to use the breath as a way to calm myself, or energize myself (depending on what I need in the moment). I utilize a long deep exhale to create space between stimulus and response. This helps me remain calm when responding to the many stressors and sensory overwhelm of raising 4 young children. I used my breath in all of my (quite traumatic) labor and delivery experiences, allowing the focus on it to hold me completely still during moments of delicate medical procedures, or to move me through many hours of contractions.  My favorite feeling during a yoga asana

I have problems with my neck. Many years ago it was injured and its never been the same since. I've been to several chiropractors over the course of years to care for it. There was a time when I could float up into headstands (with my arms holding most of the weight, of course), but its been a long time since I let myself try one again. Its not worth the pain and stiffness that might follow for days and weeks afterward. The other day I was in a yoga class. Feeling a little self-conscious and trying to re-focus my mind time and time again on my own mat, my eyes wandering to see what the other students were doing. Comparing myself to their younger, leaner bodies.  The time came when the teacher prompted us to take a shoulder stand. Normally I would have peacefully opted out, to protect my neck. But my EGO showed up. It told me I had to show the teacher and the other students what I could do, especially since I'm becoming a teacher myself. I took the shoulder stand, and immediatel

Beginning a yoga practice is simple. You dont need to slide into the spilts or bend your body into a pretzel to practice yoga. All you need to do is breathe.  Yoga is all about becoming present. I think of presence as bringing my busy mind to meet my body. Rather than thinking about the past (what happened with my child this morning) or the future ( what should I pick up at the store today?), I bring my mind to the NOW. It helps me to focus on my physical sensations. What can I feel right now? My legs on the chair. The way the fabric of my shirt rubs against my belly. The temperature of the air on my skin. The inhale and exhale of air through my nostrils. I focus on filling up and emptying my lungs as thoroughly as I can. I slow down. And I just notice things. I observe. Sounds around me. Smells. Tightness in my muscles. And I breathe, in and out. In and out. Sometimes the stillness is all I need. But sometimes, when I tune into my body like this, even briefly, it tells me what it need

I fell in love with yoga in 2011, while struggling through the brutal world of infertility. The fact that I couldn't get pregnant rocked me to my core. It strained my marriage, my faith, my emotional health, and my relationship with my own body. I felt betrayed and angry.  The group fitness room at my local gym became my sanctuary. Twice a week, when our teacher, Holly, would dim the lights and guide us through a yoga practice, I felt peace and presence. I learned to appreciate my physical strength and loved the sensation of alignment and bringing my awareness to my body and the power of my breath. I was invited to challenge myself in new ways, to adapt, and to become more flexible, on and off the mat.  Since then, I have abandoned and returned to my practice over and over. Over the years, yoga practice has carried me through many rounds of IVF, four pregnancies (two high risk), postpartum healing, rehabing injuries, grief and joy, weight gain and loss, times of confidence and time