Mary's Yoga Thoughts

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 ...

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 a...

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 ...

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 ...

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...

My name is Mary Young. I'm working on completing a 200 hr Yoga Teacher Training, and I'm using this blog to document tidbits of my learnings along the way. I've been practicing yoga off and on for more than 10 years, and participating in this YTT has been a special treat to myself. It is a gift to be invited to dive deeper into Asana, philosophy and ethics of yoga, develop a consistent personal practice, and share my love of yoga with others.  On this journey, I have tried to keep a 'beginners mind', be open and teachable...learning from my teacher, Syl, at Bodhi Yoga  and her depth of knowledge and experience. I also learned from many other teachers, authors, yogis and philosophers, as well as my friends, nature, my body, yoga practice, meditation, personal challenges, and the Divine. I was even inspired by injuries and limitations this year as I learned to adapt. Everything can be a teacher when you are open to learning. I am filled with gratitude for the lessons ...