The Mountain Yogi: A Yoga Blog

Bead Washing

2011-05-07T21:45:00.001-07:00

Bead Washing, originally uploaded by govindakai.

i'd love to find a secret mountaintop!

Shunya Mudra

2010-09-14T10:52:00.000-07:00

This morning as I sat with Shunya Mudra, a lovely yoga song was playing in the background, on my "quiet yoga" playlist. Yet as I calmly brought my awareness to the Visshudha chakra, governing the throat, shoulders, mouth and ears, a dinging caught my attention, distracting me from my lovely meditations. I angrily wished that this song had been equalized properly, for this dinging was obviously doing no good!

Which brought my directly back to the purpose of this mudra.

Hearing problems are related to a person who is no longer able to hear or who even doesn't want to hear. This can be a blessing or a catastrophe. Poor hearing can protect us from unpleasant things or even from disagreeable sounds or information that find their way into us. On the other hand, we can also no longer hear beautiful things. Not wanting to hear is sometimes based on a particular kind of stubbornness that can lead to disaster. Consequently, if we are willing to scrutinize the reason for our hearing problems, this can lead us one step further toward a richer life.The middle finger is associated with the sky (ether). This is the gateway to the higher dimensions-the gateway to Heaven. The ancient myths say, if we want to get to Heaven, we first need to be thoroughly purified. This is why it may be appropriate to "look within" and make amends for old offenses.

So with yogi-like attention, I redirected my emotions to find gratitude for this song, at this moment, and its lessons in grace and acceptance.

Om Shanti Shanti Shanti
शान्ति

*image here

Laurelhurst Park Yoga Sunday

2010-07-23T09:24:00.000-07:00

This Sunday, 1pm I will be in Laurelhurst Park teaching a donation based vinyasa class! All levels welcome.

Focus is placed upon the energetic movement of the physical shapes in which we we find our bodies, and how that affects our breath, consciousness and everyday life.

This mixed level class is excellent for trying new postures and laughing. Beginners welcome! Grassy ground is a perfect place to challenge your balance, find your roots, and share a new experience.

Yoga mats optional, blankets/towels can be useful if damp.

**Location - usually near the duck pond! We'll try to find a shady spot if its hot.**

Please arrive a little early to find us

More info on the Meet Up website: meetup.com/yogapdx

Yogis love bikes!

shapes

2010-07-20T16:47:00.001-07:00

Its amazing how bodies are designed to touch, lean, and move together.

I hope to see much more partner yoga in my future!

Yoga with Alice

2010-07-19T13:56:00.000-07:00

Tuesday and Thursday nights 7:30pm, I will be teaching Vinyasa at Yoga Bhoga!

I am so honored to join my beloved teachers in this space.

A huge wall of windows let in amazing summer sunlight, and the studio is so serene.

1028 SE Water Avenue #265

Portland, Oregon 97214

Vipassana

2010-07-15T12:43:00.000-07:00

"Vipassana, which means "to see things as they really are," is an ancient technique of meditation which was taught by Gautama the Buddha more than 2500 years ago as a universal remedy for human suffering, i.e., an Art of Living. It is the process of self-purification by self-observation. One begins by observing the natural breath to concentrate the mind. Then, with a sharpened awareness, one proceeds to observe the changing nature of body and mind and experiences the universal truths of impermanence, suffering and egolessness. This truth-realization by direct experience results in mental purification.

The technique is a universal remedy for universal problems and has nothing to do with any organized religion or sectarianism. It can be freely practiced by anyone without conflict due to race, community or religion, and will prove equally beneficial to one and all. You can find out more about the technique by visiting the international Vipassana Meditation Home Page."

I recently read an account of an experience at a Vipassana retreat. It is a 10 day retreat for beginners, with 2 meals provided, lodging (tents) and several hours-long closed eye meditation. Some people's experiences are intense! I have no idea if I would be able to keep it together. I went to a Buddhist meditation class once or twice, and kept nodding off. But by all accounts, this is an experience worth more than any teacher training, trip to India, or whatever floats your boat.

Just as I reflected this morning on my little meditation pillow, I should practice more. My semi-regular practice of 5 minute practices ground me, creating that sacred space in my life that is so hard to maintain sometimes. Soon, I will have more free time to devote to moving deeper within my practice, and finding a path that will support my inner and outer development.

Source: Oregon Vipassana Meditation

manifesto

2010-07-01T09:56:00.000-07:00

I know everyone is familiar with the eye-catching little Lululemon bags, but I haven't ever read the manifesto in list form. Its something I need right now, in this moment.

Drink FRESH water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.

i like warm water with raw, local honey in the morning

A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.
Do one thing a day that scares you.

done... more details coming soon

Listen, listen, listen, and then ask strategic questions
Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 1, 5 and 10 years. Goal setting triggers your subconscious computer.

this is something I love to do... lists and more lists

Life is full of setbacks. Success is determined by how you handle setbacks.
Your outlook on life is a direct reflection of how much you like yourself.
That which matters the most should never give way to that which matters the least.
Stress is related to 99% of all illness.
Jealousy works the opposite way you want it to.
The world is changing at such a rapid rate that waiting to implement changes will leave you 2 steps behind. DO IT NOW, DO IT NOW, DO IT NOW!
Friends are more important than money.
Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
Take various vitamins. You never know what small mineral can eliminate the bottleneck to everlasting health.

I don't believe in vitamin extracts... I prefer to get mine from vegetables and whole foods.

Don’t trust that an old age pension will be sufficient.
Visualize your eventual demise. It can have an amazing effect on how you live for the moment.
The conscious brain can only hold one thought at a time. Choose a positive thought.
Live near the ocean and inhale the pure salt air that flows over the water, Vancouver will do nicely.
Observe a plant before and after watering and relate these benefits to your body and brain.
Practice yoga so you can remain active in physical sports as you age.
Dance, sing, floss and travel.
Children are the orgasm of life. Just like you did not know what an orgasm was before you had one, nature does not let you know how great children are until you have them.
Successful people replace the words “wish”, “should” and “try” with “I will”.
Creativity is maximized when you’re living in the moment.

and most genius discoveries occur when bored. Boredom is not the same as lazieness, but a commitment to exploring your mind.

Nature wants us to be mediocre because we have a greater chance to survive and reproduce. Mediocre is as close to the bottom as it is to the top, and will give you a lousy life.
Do not use cleaning chemicals on your kitchen counters. Someone will inevitably make a sandwich on your counter.

just like my mama told me.

SWEAT once a day to regenerate your skin.
Communication is COMPLICATED. We are all raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.
What we do to the earth we do to ourselves.
The pursuit of happiness is the source of all unhappiness.

big spoon little spoon

2010-06-08T14:59:00.000-07:00

Sweetest sun salutes... and amazing control!

via YesYoga

Saucha

2010-05-11T13:08:00.000-07:00

Saucha's the first of the niyamas, the active observances. It involves keeping things clean, inside and out. "For me, [the concept of] saucha means both physical and mental hygiene," says Cope. "You want to keep your thoughts uncluttered so you can feel free from afflictive emotions; you keep your body and environment in order, to create a sense of calm." A mind trained by meditation has more complexity and orderliness. Physical orderliness can also affect the mind. So get rid of clutter, scrub floors, simplify your life—all these are expressions of saucha.

But don't get too hung up on the idea of literal purity. "When you work at purifying the body, you begin to understand that it will never be perfectly clean," Kraftsow says. "Patanjali says, look more deeply at what the body is: The more you clean it, the more you realize that it is an impermanent, decaying thing. Saucha helps break up excessive fixation with your body, or the bodies of others."

When you learn to dis identify with the body, the Yoga Sutra suggests, you can get in touch with your essence—the part of you that's pure and free from aging, disease, and decay. When you understand your true undying nature, it's easier to stop striving for physical perfection and instead rest in joyful awareness.

Source: yoga journal

My mind keeps returning to this passage I read recently, endeavoring to find the wisdom of understanding impermanence. Keeping perspective on the constantly piles of laundry, the persistent dust bunnies that gather under the bed, washing of dishes, pulling of weeds... knowing all these cycles of decay only foster space for further creation. I feel such an incredible sense of peace when the dressers are clear and clean, the floor is crisp and smooth under my bare feet, yet sometimes the path to that moment seems too long, or too much.

I think this niyama is at the forefront of my mind for other purposes as well, I am always studying alternative heath options, seasonal, local eating with the influence of Ayurveda. I battle with the natural desires of the mind for the foods we habitually crave and reward ourselves with. Tortilla chips and cheese is one of my weakest links! Both items are very tamasic (heavy, dull, inert), but I love homemade tahini with pretty much any vegetable you throw at me, so I make an effort to have fresh snacks ready when cravings hit. Sattvic body, sattvic mind.

Sattva : Essence (subtle)

Rajas : Activity

Tamas : Inertia (gross)

Source: Three Gunas of Ayurveda

One of my homework assignments this month for my yoga teacher training is a daily practice of Tradak. Through Tratak, you increase your ability to hold your mind on one thing, concentrated, as long as possible. This not only builds up concentration but also willpower and the ability to use your energy and yourself economically. (But this should be done in an easy, relaxed way.)

{Here's a link with more info, and a Paul McCartney you tube demo!}

Tratak is both a meditation, and a cleansing practice. Saucha for the eyes, relieving stress and providing therapeutic exercise.

I enjoy washing my tear ducts without the precursor of wild emotion. I am no stranger to tears, but they usually come at the cost of my emotional balance. I appreciate the sense of relief a good cry can bring, so I was very interested in the practice of watering the eyes through a discipline. Yes, it hurts at first, but as the practice deepens, the sensations evolve.

Durga devi

2010-05-05T16:57:00.000-07:00

Durga is an incarnation of Devi or the Mother Goddess, a unified symbol of all divine forces. For Shaivas Durga is the wife of Shiva. For Vaishnavas and Shaktas Durga is another form of Uma or Parvati.

The Hindu Goddess Durga manifested when evil forces threathened the very existance of the Gods. To destroy these demons, all gods offered their radiance to her creation and each formed part of Durga's body. Durga also obtained very powerful weapons, such as the chakra from Vishnu and a trident from Shiva.

The name "Durga" in Sanskrit means "invincible". The syllable "du" is synonymous with the 4 devils of poverty, sufferings, famine and evil habits. The "r" refers to diseases and the "ga" is the destroyer of sins, injustice, irreligion, cruelty and laziness.

Durga killed the powerful demon Mahish and all his great commanders. Demonic forces are self-destructive but very powerful. Divine forces are constructive but slow and efficient. When demonic forces create imbalance, all gods unite, becoming one divine force called Shakti or Durga

AUM
AING HRING KLEENG
CHAMUNDAYE VICHCHEY
AUM

yoga everywhere

2010-03-24T11:02:00.000-07:00

tittibhasana
olympic peninsula, washington

limbs

2010-03-03T16:43:00.000-08:00

"Asanas are part of a broader system of yoga called hatha yoga. Other yoga systems include asanas too. No one owns them. In hatha yoga there are some additional practices that are more direct approaches to moving prana in the body."

It is no surprise that yoga asanas are so popular. We live in a world where human experience is based mainly on physicality. Our senses are yet to be drawn inward to the point where inner experiences will become as real (or more real) than experiences in the external world. So we are always looking for a physical solution. Yoga asanas begin to take us from physicality to more subtle experiences of divine energy in the nervous system. This is why asanas are so relaxing. It is their main draw. People do asanas for relaxation, for some inner peace. Yoga asanas are very good for that. They are also very good for preparing the body and mind for pranayama and meditation. This is the way we will look at them – as a preparation in our daily routine for pranayama and meditation.

Source

keys

2010-01-29T11:04:00.000-08:00

Just received my new yoga book from Amazon!

Travis was enthralled with this book last night! We took turns reading out of the book, and exploring the activated muscles in our favorite poses.

The anatomy workshops I have attended in the past few months have familiarized me with many of the muscle names, but the complexity of their interactions, and the deeper investigation of their structures is baffling!

As the cover demonstrates, the book encourages you to try each pose and feel these unique muscular adjustments for yourself to experience a new level of muscle control.

It also delves into the biomechanics of stretching, the bandhas, and some restorative poses. Delightful! I recommend it to anyone, beginner to experienced yogi: there is some amazing information about our bodies.

Command your ilio-psoas and you can conquer the world...

Its just a matter of taming the bull

shades of red

2010-01-25T10:32:00.000-08:00

"of all the losses rupturing the human soul today, this alienation [disconnection from the body] may be the most alarming because it separates us from the very roots of existence. with jobs that are degrading, routines that are automatic, and environments that annihilate our senses, we lose the joy that arises from dynamic connection with the only living presence we are guaranteed to have for the whole of our lives: our body"

Eastern Body Western Mind: Psychology and the Chakra System as a Path to the Self {link}

primary series

2010-01-14T10:10:00.000-08:00

Coming home to my mat
lighting my tiny tea lights
rearranging crystals
taking that deep in breath

something about the ashtanga series
freeing the mind
focusing the breath

opens the back of my body

for days following, every breath
every erect spine
the roll of my shoulders

takes me back to that magical moment

the deep in breath
the flowing out breath
raising the arms
folding the body.

love the snow

2009-12-29T16:31:00.000-08:00

A quick salute to the first snow of my second winter in Portland!

Sno-ga from alice noyes on Vimeo.

music from: little dragon : feather

The Return of the Sun

2009-12-21T10:00:00.000-08:00

Winter Solstice has been celebrated in cultures the world over for thousands of years. This start of the solar year is a celebration of Light and the rebirth of the Sun. In old Europe, it was known as Yule, from the Norse, Jul, meaning wheel.

Today, many people in Western-based cultures refer to this holiday as "Christmas." Yet a look into its origins of Christmas reveals its Pagan roots. Emperor Aurelian established December 25 as the birthday of the "Invincible Sun" in the third century as part of the Roman Winter Solstice celebrations. Shortly thereafter, in 273, the Christian church selected this day to represent the birthday of Jesus, and by 336, this Roman solar feast day was Christianized. January 6, celebrated as Epiphany in Christendom and linked with the visit of the Magi, was originally an Egyptian date for the Winter Solstice.

Most of the customs, lore, symbols, and rituals associated with "Christmas" actually are linked to Winter Solstice celebrations of ancient Pagan cultures. While Christian mythology is interwoven with contemporary observances of this holiday time, its Pagan nature is still strong and apparent. Pagans today can readily re-Paganize Christmastime and the secular New Year by giving a Pagan spiritual focus to existing holiday customs and by creating new traditions that draw on ancient ways.

Honor the new solar year with light. Do a Solstice Eve ritual in which you meditate in darkness and then welcome the birth of the sun by lighting candles and singing chants and Pagan carols. If you have a indoor fireplace or an outdoor fire circle, burn an oak log as a Yule log and save a bit to start next year's fire. Decorate the inside and/or outside of your home with electric colored lights. Because of the popularity of five pointed stars as holiday symbols, this is a good time to display a pentagram of blue or white lights.

Restore

2009-12-17T15:41:00.000-08:00

We brave bee stings and all
We don't dive, we cannonball...
(Thao with the Get Down Stay Down)

A couple weeks ago I attended a restorative yoga workshop with the amazing Amy Armstrong at Yoga Bhoga.

She began by explaining the basics of the autonomic nervous system, functioning largely below the level of consciousness, and controls visceral functions. affects heart rate, digestion, respiration rate, salivation, perspiration, diameter of the pupils, micturition (urination), and sexual arousal. Whereas most of its actions are involuntary, some, such as breathing, work in tandem with the conscious mind. It is divided into two categories, sympathetic and para-sympathetic.

The sympathetic nervous system always active at a basal level sympathetic tone and becomes more active during times of stress. Its actions during the stress response comprise the fight-or-flight response.

The actions of the parasympathetic nervous system can be summarized as "rest and digest". It slows the heart rate and circulation and sends blood into organs and our of muscles. This is the system we are looking to activate with restorative yoga.

Today's life style is contstant sympathetic - stress state. The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response.

The stress reaction happens immediately without any effort on your part. A loud noise at this moment would startle you, and the stress reaction would speed through your body. A stress reaction happens automatically while the relaxation response must be purposefully sought and brought under control.

While the relaxation response will occur naturally as when you sit on the beach watching the ocean; hectic modern society does not give us many chances for such natural elicitation. To control our stress we must engage in an intentional practice of creating the relaxation response.

Here are some resources to start your own restorative practice, the pictures say it all.

Do Restorative Yoga

The strap is optional, a belt can substitute. If you don't have a yoga block, grab some thick books.

Here is a variation I like for the gentle twist shown above

via: Gaiam Yoga Blog

So take some time this winter... light a candle or two. Play your favorite music, and turn off your phone, laptop, crack-berry or pager (haha).
Schedule an appointment with yourself, and allow yourself to truly relax.

season for rest

2009-12-16T17:07:00.000-08:00

When the sun sinks behind the buildings of downtown, I begin to crave the fireplace crackling next to me. Swathed in blankets, a warm kitty cat next to me and a bundle full of knitting projects to do.

Yoga will have to wait for another day. Today, biking home in the dark is about all I can handle. Some fireside yoga will surely ensue, after some hot tea.

Wheels of Light

2009-12-11T16:06:00.000-08:00

When the sun shines upon us, we feel its warmth. We feel the vibration of heat upon our skin. Whether one regards the energy as a particle or a wave, in either case a vibrational effect is felt. It is the vibration of light reflected from objects that allows us to see. When we hear music, the same phenomenon is in play.

Eastern spiritual texts speak about a subtle body that interpenetrates our physical body. Different schools and paths of spiritual study call this subtle body by different names. But mystics in those schools use the same language to discuss what goes on in that body. They all use the term "chakra" to describe energy processing centers located along the shushumna, or "spine" in the subtle body.

Chakra Mantras, Thomas Ashley-Farrand

. . . . . . . . . . . . . . . .

I have begun a new mantra for a new journey.

Quite amazingly I already see its effects in my daily life. Small, happy accidents, silver linings and uncovered treasures. Helps to reaffirm faith in the bigger picture. Knowing that the universe is on your side... you just have to {humbly} ask for a little help!

MahaGanesh from AumSri

Unexpected Joys

2009-12-10T14:45:00.000-08:00

As I shoved my cycling pannier into the tiny cubby at my yoga studio, I overheard a teacherly voice that was not the expected instructor. Somewhat disappointed, I wondered if she was a substitute or if I had remembered the schedule incorrectly... regardless I set up my mat and zoned inward beginning to stretch out a day's worth of tension.

When the class began the instructor shared with us the fact that the regular teacher had scaled back her teaching commitments to 3 days a week rather than 5 to spend more time with her son. I was joyful for her, for she is such a passionate teacher, and I wish the best for her. However, I couldn't help lament the loss of her instructions on such convenient nights for me.

I had never taken a class from this evening's yoga teacher and I was eager to experience her teaching style, so my mind was receptive. She began by asking the class if anyone had any special requests. One student responded that her shoulders were holding quite a bit of tension and would love to release that area. Sitting in front of a desk all day is not help to my tight shoulders, so I was happy to hear her request.

The instructor explained that the practice would focus on side-opening postures, taking into account the waning half moon in the sky outside the already dark windows of winter. We began in child's pose and her gentle yet firm instructions to relax and mentally unwind were quite effective. She took her time allowing us to really sink into the pose, and I came back to this beginning moment many times throughout the rest of the sequence. Remembering this level of relaxation allowed me to deepen through other postures. Her use of mantra was fun as well, having us promote wonderful thoughts such as "I am strong, healthy and vibrant. I am loved."

I found the entire class to be gentle, yet challenging; fun and light hearted. A perfect Thursday night.

Digital Asana Project

2009-12-08T15:54:00.000-08:00

I subscribe to OM Shanti: A Yoga Blog for his Yoga musings, and his collection of the Digital Asana Project.

One post in particular I would like to incorporate to my home practice, the Core Navasana Workout. I have practiced most of these moves in one variation or other but this combo flows well and his other demo videos are so AMAZing that I need to start somewhere!!

Here is the workout, but visit his site to see the video...

1) 5 breaths in Navasana.

2) 5 breaths in Ardha-Navasana (Low Boat Pose — Heels and legs off the floor, shoulders and upper back lifting up, fingertips extending towards the feet; to protect the neck, I sometimes do this pose with my hands behind the head).

3) From Ardha-Navasana, press the palms together and split the legs wide. (Heels stay 2 inches off the floor.)

4) Crisscross the legs, alternating each time which leg crosses over the top. Repeat 20 times, moving with the breath.

5) From Ardha-Navasana, extend the right leg towards the ceiling, while keeping the left leg hovering 2 inches off the floor. Hold for 5 breaths.

6) Lower the right leg, letting it hover 2 inches off the floor. Extend the left leg towards the ceiling. Hold for 5 breaths.

7) On the inhales and exhales, alternate the legs. Repeat 20 times (10 times on each side).

8 ) From Ardha-Navasana to Navasana.

9) From Navasana into a simple cross-legged sitting position, and then lift up, holding here (feet/ankles off the floor if possible) for 5 breaths.

10) Release and fold forward.

Om Shanti

2009-12-02T11:05:00.000-08:00

Clarity, wisdom and the pathless path.

I share with you the tidbits of my journey through this life, seeking health, happiness, and love.

Namaste

Healing Anxiety and Depression: An Ayurvedic Perspective

2009-12-02T10:48:00.000-08:00

Ayurveda , the science of life, prevention and longevity is the oldest and most holistic medical system available on the planet today. It was placed in written form over 5,000 years ago in India, it was said to be a world medicine dealing with both body and the spirit.

Below is a snippet of a thought-provoking article from John Douillard, Ph.D. of the Lifespa in Boulder, CO. Please follow the link to read the whole article.

In this article, he discusses depression and anxiety from an Ayurvedic perspective, with a focus on the koshas (which translates from Sanskrit as "sheaths") and which are described in the Vedic tradition as the layers of human consciousness that exist around the Self, like lampshades around a lightbulb.

In the beginning...

After we are born, we spend the first two years of our lives communicating heart-to-heart with our parents and loved ones. No words are said, but the communication is direct. We live in a heart-centered world, where we are safe, full, complete, and content. The heart is the home of the "bliss sheath" (anandamaya kosha), which lies closest to our core Self.

Then, one day in preschool, we get our feelings hurt--someone takes our seat or makes fun of us on the playground, and we are crushed. We quickly realize that this is not a safe world and that we have to protect our feelings. So we begin to employ our minds, the manomaya kosha, to protect ourselves. Unfortunately, the mind does too good of a job at protecting us, and over time, it creates a seemingly impenetrable barrier, doing everything it can to keep all invaders out of our delicate heart space, including ourselves. From an innocent and natural desire to create protection from hurt emerges an overlay of self-protection that cuts us off from who we truly are.

Simply put, depression occurs when a person loses access to the essential Self as a result of this barrier. For a sensitive person, who by definition has more innate access to the heart and soul than most people, to lose this deep access is quite tragic. Fatigue is the first physiological response to a mind that has driven the body into exhaustion in the name of control and self-protection. Anxiety is a result of this exhaustion because the body and mind need energy and reserves to calm themselves down, stabilize moods, and initiate sleep. As the exhaustion persists, the body and mind ultimately become depressed or physiologically exhausted.
The good news is that healing the cause of anxiety and depression is not a painful process of endurance and strain; it is a joyful discovery of your true, abiding nature.

John Douillard, Ph.D.