Many people feel threatened if they're asked to question personal beliefs or perceptions, but questioning long-held beliefs keeps the mind supple and strong. Settling on one way of seeing things and refusing to be open to other possibilities does the opposite - it makes the mind rigid and can create both mental and physical restrictions. Even daily routines can create unnecessary rigidity and should be modified periodically to keep the mind fresh. I always think about the movie Groundhog Day, where Bill Murray is stuck in a vicious cycle of sameness, whenever I feel like things are getting too routine.
A willingness to question, even the things we know for sure, can stimulate the mind, opening us up to understanding people and perspectives that were once alien. This kind of mental plasticity that results from self-examination is one good reason to stay inwardly inquisitive. In yoga, this willingness to question is known as having a beginner’s mind; it has a way of creating new possibilities. The willingness to question fixed beliefs can break up rigid patterns and allow for flexibility and change in all aspects of life, and it starts with your yoga practice. By trying something new that you've never done before you forge new possibilities within the body and mind, and create healthy new habits, both on and off the mat.
Sunday, May 31, 2009
Beginners Mind
Friday, March 27, 2009
Effects of Iyengar Yoga on Depression
Depressive symptoms may respond to regular yoga practice, according to an article in the Evidence Based Complementary and Alternative Medicine journal.
Like many studies looking at yoga, the number of study participants was small (37 total). The intervention consisted of 20 yoga classes led by senior Iyengar yoga teachers, in three courses of 20 yoga classes each. All participants were diagnosed with unipolar major depression in partial remission.
Significant reductions were shown for depression, anger, anxiety, neurotic symptoms and low frequency heart rate variability in the 17 participants who completed the study. Eleven of those who completed achieved remission levels (of depressive symptoms) after the study.
Like many studies looking at yoga, the number of study participants was small (37 total). The intervention consisted of 20 yoga classes led by senior Iyengar yoga teachers, in three courses of 20 yoga classes each. All participants were diagnosed with unipolar major depression in partial remission.
Significant reductions were shown for depression, anger, anxiety, neurotic symptoms and low frequency heart rate variability in the 17 participants who completed the study. Eleven of those who completed achieved remission levels (of depressive symptoms) after the study.
Friday, March 13, 2009
Dharana in Vrksasana
People who have trouble with balance in Vrksasana/tree pose have an opportunity to work on the sixth limb of ashtanga yoga - dharana. The Sanskrit root 'dhr' means to uphold, maintain, support, or sustain, which is exactly what the standing leg does in tree pose.
Dharana is defined as concentration or complete attention, which is what the mind must do in order to stay focused on the actions of the feet, legs and upper torso in Vrksasana. To practice dharana in any pose, simply find something that's directly in front of you and completely absorb yourself in it while maintaining a softer view of the things around your chosen point of focus. Like anything it takes practice, but the stability that results is rewarding in many different ways -other than mere physical balance.
Dharana that's practiced in Vrksasana can be used to maintain focus on what is most important to you in your everyday life as well. Once you've developed the ability to stabilize yourself by concentrating on one point in tree pose, you can try to use the same technique to stabilze your mind when things are hectic, whether it's driving in rush hour, dealing with job stresses, or navigating the waters of your close relationships. If you can't make the leap from dharana in your asana practice to dharana in your daily life, just practice more balancing poses like Vrksasana and Ardhachandrasana/half moon, and keep cultivating and hunting for the connections between your yoga practice and the rest of your life. Making these connections is like a treasure hunt where each new discovery has an amazing reward (quiet mind, better focus, ease of physical and mental movement).
Dharana is defined as concentration or complete attention, which is what the mind must do in order to stay focused on the actions of the feet, legs and upper torso in Vrksasana. To practice dharana in any pose, simply find something that's directly in front of you and completely absorb yourself in it while maintaining a softer view of the things around your chosen point of focus. Like anything it takes practice, but the stability that results is rewarding in many different ways -other than mere physical balance.
Dharana that's practiced in Vrksasana can be used to maintain focus on what is most important to you in your everyday life as well. Once you've developed the ability to stabilize yourself by concentrating on one point in tree pose, you can try to use the same technique to stabilze your mind when things are hectic, whether it's driving in rush hour, dealing with job stresses, or navigating the waters of your close relationships. If you can't make the leap from dharana in your asana practice to dharana in your daily life, just practice more balancing poses like Vrksasana and Ardhachandrasana/half moon, and keep cultivating and hunting for the connections between your yoga practice and the rest of your life. Making these connections is like a treasure hunt where each new discovery has an amazing reward (quiet mind, better focus, ease of physical and mental movement).
Saturday, January 24, 2009
Yoga and Weight Loss
A recent study in the Indian Journal of Physiology and Pharmacology indicates that yoga training for as little as six weeks can produce significant improvements in respiratory muscle strength, endurance, and weight loss. In the yoga group, weight loss was significant by the end of the study, but it wasn't significantly different in the control group. However, I should note that the study sample was small (only 46 subjects). Still, the results make sense . . . at least to me.
So, what's the connection between yoga and weight loss? This study wasn't designed to answer that question, but below are a few points to consider about the connection between yoga and weight loss.
Muscles
We know that people with more muscle burn more calories than those with less. The reason is that muscle tissue is more metabolically active than fat. Yoga postures strengthen and lengthen muscle fibers causing changes in body composition (more lean muscle, less fat).
Breath
Improved breathing patterns also have the potential to increase metabolism, since oxygen is a vital ingredient for cellular activity. Initially students may notice that it's hard to breathe in certain yoga postures, but as the lungs are challenged they expand and create a greater capacity for breathing. Breath and movement become coordinated and this translates to greater metabollic effeciency. If you've ever seen someone struggle for breath after going up a few flights of steps you've seen ineffecient and poorly coordinated breath and movement. Yoga creates the opposite, smooth movement, smooth breath.
Hormones & Digestion
Lastly, endocrine (thyroid, adrenal, e.g.) and digestive organs (liver, pancreas, intenstines, e.g.) are stimulated and rejuvenated by a properly sequenced yoga class. Stagnancy in the body is like stagnancy in a stream or river; both are caused by lack of movement and both are relieved by increased movement. Yoga postures are different from general exercises though. Asanas are sequenced to create a specific mind-body response, activating organs, improving circulation, and connecting the student with his or her body and breath.
Bottom line: Yoga is an effecient way to improve your health, reduce stress, and learn more about your body, and if you're overweight it may be a great way to boost your weight loss efforts.
So, what's the connection between yoga and weight loss? This study wasn't designed to answer that question, but below are a few points to consider about the connection between yoga and weight loss.
Muscles
We know that people with more muscle burn more calories than those with less. The reason is that muscle tissue is more metabolically active than fat. Yoga postures strengthen and lengthen muscle fibers causing changes in body composition (more lean muscle, less fat).
Breath
Improved breathing patterns also have the potential to increase metabolism, since oxygen is a vital ingredient for cellular activity. Initially students may notice that it's hard to breathe in certain yoga postures, but as the lungs are challenged they expand and create a greater capacity for breathing. Breath and movement become coordinated and this translates to greater metabollic effeciency. If you've ever seen someone struggle for breath after going up a few flights of steps you've seen ineffecient and poorly coordinated breath and movement. Yoga creates the opposite, smooth movement, smooth breath.
Hormones & Digestion
Lastly, endocrine (thyroid, adrenal, e.g.) and digestive organs (liver, pancreas, intenstines, e.g.) are stimulated and rejuvenated by a properly sequenced yoga class. Stagnancy in the body is like stagnancy in a stream or river; both are caused by lack of movement and both are relieved by increased movement. Yoga postures are different from general exercises though. Asanas are sequenced to create a specific mind-body response, activating organs, improving circulation, and connecting the student with his or her body and breath.
Bottom line: Yoga is an effecient way to improve your health, reduce stress, and learn more about your body, and if you're overweight it may be a great way to boost your weight loss efforts.
Friday, January 23, 2009
Class Schedule
Mondays 5:30-7pm Shambhala Meditation Center -Level I
Tuesdays 5:30-7pm Decatur Healing Arts - Level I
Wednesdays 10:30-noon Shambhala Meditation Center -Beginners
Private individual and group classes are available upon request.
Tuesdays 5:30-7pm Decatur Healing Arts - Level I
Wednesdays 10:30-noon Shambhala Meditation Center -Beginners
Private individual and group classes are available upon request.
Friday, December 19, 2008
The Work of Yoga
Most of us have a job or something that we do to earn a living or help others in the world. We put forth a great deal of energy and effort in order to meet the expectations of the work situation so that we can reap the rewards and earn a living.
Motivation
In yoga you’re asked to harness that same energy that motivates you to work for an external purpose and instead use it to work on yourself. With a job, the motivation may be that you love the work, the people, the paycheck, or any combination of these. With yoga, self-care and self-improvement may be what motivates you. Courage, discipline, and an open mind, are needed to maintain and these traits have to grow as you continue practicing - because there are always new challenges and new beginnings in yoga.
Reacquainting
It starts with getting to know parts of yourself that you may not be very acquainted with such as the feet, buttocks, shoulderblades, old injuries, and so on. While getting acquainted with your body there are inevitable challenges that arise and threaten to sabotage the progress. When this happens, and it will happen, your job is to stay focused while simultaneously sorting through these challenges to find what works for you and what doesn't.
Discomfort
A common challenge is feeling discomfort when you’re in a yoga pose. Your mind may chatter while you’re in a pose that’s difficult saying, “yoga is supposed to make me relax, but this isn’t relaxing at all. This is hard and it doesn't feel good.” You have to quickly take your attention back to the body and work the actions of the pose to the best of your ability. Otherwise, your negative thoughts will take over and keep you from breaking through to the vast universe of peace, poise and other treasures that yoga has to offer.
Effort
The benefits of yoga are proportionate to the work that you're willing to do, but you have to temper your hard work (tapas) with sensitivity toward yourself and careful attention to not hurt yourself (ahimsa). These opposing forces can be balanced to create a safe and satisfying practice that will serve you throughout the rest of your life.
This psychological and physical self-exploration that occurs during asana practice is what separates true yoga from simple stretching and strengthening exercises. It may feel hedonistic at first, paying so much attention to yourself, but the detoxification that results will have far reaching effects on everyone you come in contact with, making the world a better place to live!
Motivation
In yoga you’re asked to harness that same energy that motivates you to work for an external purpose and instead use it to work on yourself. With a job, the motivation may be that you love the work, the people, the paycheck, or any combination of these. With yoga, self-care and self-improvement may be what motivates you. Courage, discipline, and an open mind, are needed to maintain and these traits have to grow as you continue practicing - because there are always new challenges and new beginnings in yoga.
Reacquainting
It starts with getting to know parts of yourself that you may not be very acquainted with such as the feet, buttocks, shoulderblades, old injuries, and so on. While getting acquainted with your body there are inevitable challenges that arise and threaten to sabotage the progress. When this happens, and it will happen, your job is to stay focused while simultaneously sorting through these challenges to find what works for you and what doesn't.
Discomfort
A common challenge is feeling discomfort when you’re in a yoga pose. Your mind may chatter while you’re in a pose that’s difficult saying, “yoga is supposed to make me relax, but this isn’t relaxing at all. This is hard and it doesn't feel good.” You have to quickly take your attention back to the body and work the actions of the pose to the best of your ability. Otherwise, your negative thoughts will take over and keep you from breaking through to the vast universe of peace, poise and other treasures that yoga has to offer.
Effort
The benefits of yoga are proportionate to the work that you're willing to do, but you have to temper your hard work (tapas) with sensitivity toward yourself and careful attention to not hurt yourself (ahimsa). These opposing forces can be balanced to create a safe and satisfying practice that will serve you throughout the rest of your life.
This psychological and physical self-exploration that occurs during asana practice is what separates true yoga from simple stretching and strengthening exercises. It may feel hedonistic at first, paying so much attention to yourself, but the detoxification that results will have far reaching effects on everyone you come in contact with, making the world a better place to live!
Sunday, December 14, 2008
Ahimsa & Tapas
These two words sound like something on the menu of a trendy restaraunt, the kind of dish where each ingredient is described in great detail so you have some idea of what you're getting. But they're not that - they're key concepts for yoga practice.
Both are Sanskrit words. Ahimsa means non-harming, while tapas means burning effort. In Iyengar yoga these two concepts are often paired, like certain foods are, because they work best when used together. Think of them as the salt & pepper of yoga, they're a nearly inseparable pair.
Ahimsa is the first of the Yamas - codes of conduct directed toward yourself - that form the first of the eight limbs* of yoga. Niyamas are the second limb, and they represent codes of conduct toward others. However, the non-harming concept really applies to both the self and to others, so think of it as the salt, since it's more prevalent.
Tapas, or burning effort, is like the pepper because it provides the heat, literally. It should always be paired with ahimsa because otherwise your effort could lead to injury, which can interfere with your yoga practice. It's this balance of these two opposing forces that creates harmony in a yoga pose and also leads to a more balanced life.
The awareness that comes from trying to work as hard as you can, while not pushing too hard, creates a deeper understanding of your body and how the mind can influence it. Since the purpose of yoga is to unite the body and mind, putting these opposing concepts to work in your yoga practice will help you shut down the mind's constant chatter to find a more peaceful and focused state of being.
So, next time you're in class think about using some of this yoga salt & pepper . . . and work on finding just the right balance of the two for yourself.
8 limbs of yoga:
1-yama-codes of conduct toward the self
2-niyama-codes of conduct toward others
3-asana-physical postures
4-pranayama-regulation of breath
5-pratyahara-withdrawal of the senses
6-dharana-concentration, keeping the mind collected
7-dhyana-meditation, contemplation, reflection, attention
8-samadhi-profound meditation & absorption
Both are Sanskrit words. Ahimsa means non-harming, while tapas means burning effort. In Iyengar yoga these two concepts are often paired, like certain foods are, because they work best when used together. Think of them as the salt & pepper of yoga, they're a nearly inseparable pair.
Ahimsa is the first of the Yamas - codes of conduct directed toward yourself - that form the first of the eight limbs* of yoga. Niyamas are the second limb, and they represent codes of conduct toward others. However, the non-harming concept really applies to both the self and to others, so think of it as the salt, since it's more prevalent.
Tapas, or burning effort, is like the pepper because it provides the heat, literally. It should always be paired with ahimsa because otherwise your effort could lead to injury, which can interfere with your yoga practice. It's this balance of these two opposing forces that creates harmony in a yoga pose and also leads to a more balanced life.
The awareness that comes from trying to work as hard as you can, while not pushing too hard, creates a deeper understanding of your body and how the mind can influence it. Since the purpose of yoga is to unite the body and mind, putting these opposing concepts to work in your yoga practice will help you shut down the mind's constant chatter to find a more peaceful and focused state of being.
So, next time you're in class think about using some of this yoga salt & pepper . . . and work on finding just the right balance of the two for yourself.
8 limbs of yoga:
1-yama-codes of conduct toward the self
2-niyama-codes of conduct toward others
3-asana-physical postures
4-pranayama-regulation of breath
5-pratyahara-withdrawal of the senses
6-dharana-concentration, keeping the mind collected
7-dhyana-meditation, contemplation, reflection, attention
8-samadhi-profound meditation & absorption
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