NAMASTE FOR NOW!
Setting Intentions in Yoga Class- 1/30/23
Picture this if you will...
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Your sitting or lying on your mat, or maybe even against the wall in a resting pose. You've just taken in the scent of a really yummy essential oil while calming music is gently playing in the background. Your eyes are closed and you've just finished a great pranayama (breathing) exercise. As you focus on maintaining a consistent Ujjayi breath (we'll teach you), your teacher asks you to set an intention for your practice. But what does that really mean?
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If you've never been to yoga class before, you probably won't see this coming and when asked to set one for yourself, you may not fully understand what this means. It's really a simple thing to do, but when we don't know what something is, it can feel complicated or strange. But trust this, just like pretty much everything else in yoga- you can't really mess it up, so why not try!
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What is an intention?
An intention is basically a selection of something that you want to cultivate or emulate through your yoga practice. The Sanskrit word for intention is Sankalpa- 'San'- meaning- connection to your higher truth and 'Kalpa' meaning- vow. So, put together, you're making a promise to be true to yourself as you practice on the mat. An intention should be something that you hold as truth, not necessarily what you think you should do, but what you know in your heart you need at that moment. The more in tune you are with yourself, the more specific your focus may be. It automatically gives your time meaning and purpose and sets the stage for growth and a mindful mindset. Your intention might be Strength, Self-Love, Awareness for the moment, Thankfulness, Forgiveness, or whatever idea you want to dedicate your movements and breath to.
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Why do we set intentions in yoga class?
Setting an intention allows you to take your experience from the mat into the real world. You could even focus on the same intention for a few classes until you feel you've moved forward enough to explore something different. It can be a really powerful life tool and a practice you can carry in all aspects of life to positively move forward.
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Tips for setting intentions
1. Still your mind through breathwork. Blurr out the external as much as possible to dig deep into your mind. Lessen distractions as much as possible.
2. Ask yourself a virtue question for example- what would it look like if I was ______ on the mat? How would it feel if I was _____ on the mat? Visualize the result of the word you think of as best as you can.
3. Take your question and focus on that thought from your heart. Bring in an emotional aspect to it, to connect more vividly. Intentions can't be attained unless the heart and mind work together. Tie an emotion to your goal and run away with it.
4. When you practice in that class, try to emulate that vision with each pose and breath.
Example: What would I look like on the mat if I practiced with peace? Or, with self love, or with patience? Then emulate that!
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The trick is to keep on trying. You'll get better at creating and practicing with intent. Each time you find your mind wandering away from your practice, come back to your intention and if you forget your intention momentarily come back to your breath!
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Namaste!
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1/27/2023
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Cheers to the new year!
I'm a little late writing this to everyone! It has been a busy couple of months getting through the holidays but we are now in the season of new beginnings! In a way, our calendar allows us the opportunity to be intentional, giving us a start and end point to focus on for goals, for growth and to measure! We can look back on our accomplishments and of course, our mistakes and reflect and restart with new intentions. I mean really- we all do it. We have to!
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This is exactly what we do each time we practice yoga. If you've been to a yoga class before, you'll see it all starts with MEDITATION- to ground down and focus and prepare for the class. We begin with pranayama (breathing) and we find calm and stillness from breathing exercises and using our Ujjayi breath. Once we've cleared our head and blurred out the external, we can really begin to focus internally. It's at that point, we're ready for the next step. We set an INTENTION (ask ourselves what we want to achieve or need out of the class) and then our practice for that next hour or so is in line with that intention. It creates a place to start with a vision and we do our bests to make that vision a reality on our mat. With regular practice, we are creating a routine that begins with a goal and we practice focusing on that goal throughout that class. Your intention might just be to LOVE yourself that entire hour. And that goes for every part of the class- from using a prop when you hurt, to showing grace to yourself if you can't do something because you are still working on the baby steps to get there. It's all okay. And, if you are ever unsure of what intention you want to set for yourself in class- I say, just choose to love yourself all the way through it!
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Every single time you come to class or begin your day for that matter, it's so important to do. The more grace you give yourself, the more grace you'll give to and get from others. Life can be hard enough and we all need a little grace. Not having enough grace creates guilt, then self doubt, then indecisiveness, insecurity--> you get the picture. I could go on and on. It's a process our minds go through and can be a self-destructive habit. You can't say yes to everything, it's okay to say no. It's okay to fail and it's okay to face your fears. It's really going to be okay. If you don't live in the moment and see them for what they are, they will build and the cycle above will begin all over again. It really does starts with LOVE & love leads to grace. Having enough love for yourself and giving yourself enough grace is very important and they both radiate to others.
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The next part of our class is the practice itself. And, we breathe throughout, reminding ourselves anytime our minds start to wander away from our focus or intention to simply come back to our breathing. Once you focus on your breathing again, it distracts you from the things that cause you to lose your breath in the first place. And you continue on. Breathing really is key in yoga and very important in life. Our breath is connected to our heart rate, our blood pressure, the release of hormones, and getting oxygen to every part of our body. Those little critters will die if they don't get it and each one is an important part of you. You are made up of trillions!
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At the end of the practice, we take the time to slowly return to our natural breath. We transition to our meditative state by giving our body time to adjust. We twist out the impurities that our lymphatic system has flowed through and grabbed along the way and then we meditate.
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MEDITATION is the next part of class and the last part. We break it up into two pieces. But, we spend the last 10 minutes or so with clarity in meditation. Some people sleep, some people "almost" sleep, some people reflect and some people still think. The idea is to "not" think as much as listen. Listen to how you feel, listen to your breath, listen to your heart and show yourself grace as you listen. Your mind is in a very impressionable place and your distractions are minimal and that's the best place to be when you are reflecting or meditating. Let your mind wander, let it be free, let it go and let it sleep. Pray, or just rest. Whatever you need. That time is for you.
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The very last thing we do is move to one side of our body and come to a Gratitude focus- remembering to be humble, thankful, and notice the beauty around us. In that moment, there is something beautiful about how you feel and your place on the mat. Whatever that means to you! And, when we rise up to say goodbye- we are refreshed, rejuvenated and ready to rise up to a new beginning or new birth. We are ready for the next adventure!
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Yoga isn't just about the physical practice. It's a way to train your thinking to be more focused, positive, self-loving and aware. It's a practice that encourages your body to open up physically and mentally to cleanse the impurities and wring out the negative. It's a chance to reset, restart and begin again with a clear mind and open heart.
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When you join us on the mat, it's sort of like New Year's Day- every time you get up from your end-of-class meditation.
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MEDITATION/GROUNDING
INTENTION
PRACTICE
MEDITATION
GRATITUDE
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repeat....
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It's a pretty good plan and that's the format of yoga class. You'll find your body changes, your form changes, your energy levels may improve and your health may improve. And this is not just physical- it's all around!
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So, Happy New Year and happy new day on the mat!
Namaste!
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The Meaning of Namaste (8/1/2022)
"Namaste, translated into English means, "I bow to you." It's a customary Hindu greeting that can be used any time of day. You can use it to respectfully greet and honor an individual or a group of people. Expressing "Namaste" recognizes inclusiveness, awareness, and wholeness. In class, we practice on our mats and are mindful of ourselves and our awareness. Through breath and meditating asanas (poses), we become more stable, grounded and focused. There is unity in Namaste in that it recognizes the inclusiveness while we are practicing- we flow together as one.
Sun Salutations
Namaskar A
11/3/22- November, a month of Gratitude
It's already November 2022. Time really does fly, but since COVID, it seems like things have been so stagnate and stuck. The economy is still a mess, violence in schools and in public places is on the rise and clarity is hard to find when there is so much uncertainty for the future around us. But, that really is a perspective filled statement. If your happy is dependent upon the economy, or whether or not things you can't control are stable, you'll always struggle. There has to be a part in each of us to find a happy when things don't appear to be what you would like them to be. We've all seen that "person" who appears to be so content and happy all the time- and quickly we may assume they have a fantastic life and probably had it "easy." But what we learn by experience and getting to know others is that we are all human and all experiencing the unexpected and being happy is very much a decision made with focus. When you're trying to search for the "happy" in a situation, you have to go back to the root of that word which is deeply related to the gratitude you feel and the connection you have with the peace those things provide. If you search for gratitude and focus on the blessings, your mind shifts its perspective onto something positive that you also are experiencing. To feel calm and blessed is to feel content and aware of the peace you have and claim it for yourself. On the mat this month, we'll intentionally claim our blessings by focusing on the gratitude for the beautiful things we do have around us and how they can lift our spirits to a better place when we struggle. We all know life is flowing with ups and downs, and we expect that. We can commit to remembering gratitude as we practice and our intentions will even change as we shift and adjust in an ever changing world! If you've practiced yoga, you know that Gratitude is one of the last parts of our practice and it's even after meditation. It's a beautiful word, a beautiful practice and is a theme for American traditions this month. Happy November & Namaste!
More on Sun Salutations (8/7/2022)
Physical and Mental Benefits
"A continuous practice of Sun Salutations will bring more strength, flexibility, and tone to the body. It will open the hamstrings, shoulders, and the chest, as well as release tension. As you move through the poses, you are also lubricating the joints, in turn aiding in keeping the full range of motion in the body." Mar 30, 2022
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Sun salutations also increase prana or energy (breath/life force). Energy can become blocked throughout the body for many different reasons: stress, not enough rest and poor diet choices are just a few.
The salutations can be as gentle or as active as you'd like to make them and the more you practice them, the more creative you can make them to target specific areas of the body. If we were speaking in terms of Indian Medicine, we would call the the targets Nadis which means "little rivers" in Sanskrit. No matter what medicine you are referring to, there is no doubt the result is more than just a physical practice. You'll enjoy the mental benefits, as well.
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Click to learn more about energy flow through Nadic pathways.
"A study published in "International Yoga Journal" in 2015 examined the effects of Sun Salutation practice on stressed out college students in Pune, India. Researchers found that the stressed out students who practiced Sun Salutations for 14 days were more physically relaxed, mentally quiet, at peace and at ease than a control group of students that did not practice. The students who practiced were also more rested and refreshed and exhibited less worry and negative emotions." Livestrong.com (2018)
Yoga- as in, an art form? 8/9/2022
For many reasons, art is connected to yoga. When you practice with intent at anything it becomes an art (casually some call it a hobby). Either way-> no matter if you are practicing piano to prepare for a recital or really feeling the vibe while your in your car and you want to try voice lessons- it's your canvas! The art of yoga is a fantastic art of the physiology of of the body and how it relates to and connects to your deepest core- whatever that means to each of us. Vinyasa (fast-paced) or just an even Slow Flowing class- you are an artist in the present tense.
Yin is my favorite class to teach because it connects to your deepest core. Not only are you deeply expanding muscles that are often spent tucked away- but you are releasing that tension and when done properly, surrendering to each pose to its fullest extent in your physical body which in turns surrenders the mind and soul. The practice of Yin is much more than just deeply held poses. It allows you to take the time to meditate through each pose and experience the sensations you feel and what they mean to you internally. It really pulls the artist out of you in a sense. :)
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This brings us to the Moon Salutations-
CHANDRA NAMASKAR (Chandra means Moon)
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What are moon salutations? Yin/Yang; Ups and Downs??
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Vinyasa flow is a higher paced yoga practice where your flow is pushing the limits and pressing your physical and mental boundaries. You'll flow through Vinyasa movements like Namaskar A. No matter which class you take, yoga teaches you to honor where your body is at the moment and learn how to "feel" your way through a pose with intent. You can see where this can transgress across life situations and decision making. Balance just makes sense to us mathematically and physically. Things should even out in the end...average! :) The key to balance is really measured internally. It's what you truly know about yourself and keeping it in check. It's always happening and the more we practice the faster we can level out- and move forward straight-way.
We'll be trying some different flow movement from Moon Salutations
It's the nice Yin to the Yang of faster flowing yoga practice. When you practice yoga, you can learn to apply this concept in life to encourage balance and peace in spite of circumstances and doing the absolute best you can. The Moon Salutations are triggering a different response in your body that is the Yin or the more calming side of the energy scale...
Yogi Tea- 8/18/2022
My father asked me once, "why do people that do yoga drink tea?" I told him, people that don't do yoga drink tea!! In East TX, it's usually sweet and iced, but tea is so much more than that- it can have beautiful ingredients and very beneficial to your health and mental state. I'm excited about the cooler weather and an excuse to drink it at night. Hot tea is the best and you can sweeten with honey to make it even better. Lemon and honey are great to compliment tea and lots of other things.
BALANCE - 8/25/2022
BALANCE- Always- we have to do this. Take it easy on yourself. Rest when you know you should!
Studying yoga on a deeper level has allowed me to challenge myself when it comes to balance. We all do it. We don't have a choice. But if we don't pay attention to our body and spirit and stop to listen, we'll miss it. Mindfulness is an art because it's a practice. With every asana (pose) there is intent, and it's controlled through our breathing. When your internal rhythm gets funky, it's talking to you. Practicing yoga slows you down so you listen, you can use breathwork or asanas to relieve tension, calm down or even go to sleep! I've used 3 part breathing with my daughter to calm anxiety. It really does work!
Life IS a box of chocolates. It's a real experience that can pass us up if we don't stop and experience it. I found out I had cancer back in 2017 and I could feel my footing crumble. I knew it was happening but I didn't have tools developed to manage it well. I ignored my body, was in denial, went through all the stages of grief and struggled through treatment. I had no gratitude. It was difficult. Practice and meditation are fantastic tools and finding gratitude during the struggles is one of the tools you can develop. I'm in remission and going strong- no evidence of disease but with a "not so fun" med required. The meds created joint pain that caused me to limp. Yoga has relieved that joint pain tremendously!
I really don't think about the cancer too much anymore. Today was my 5th year anniversary of diagnosis. WOW! We are all a work in progress and you never know what you're going to be up against. The weight is heavy! But being true to yourself on the mat can continue as you walk out the door as the practice becomes a part of you. Mindfulness, acceptance and gratitude open doors to freedom and self love that radiates to others and also leaves some for you. Namaste!
Journaling- why not?
9/9/22
There really isn't any Science behind why journaling can be good for the soul. Many people turn to pen and paper when desperation or sorrow sinks in. A lot of music was created from sorrow or not so great times. It's perhaps at this point, the mind opens itself enough to freely express the emotions it feels in that moment with clarity- whatever that emotion was. Music is self expression when you are the one playing it or even selecting it to listen. And, being able to play a piece of music that expresses emotion is a wonderful tool- however it's used. When you start to find a sense of "body awareness" even when you aren't really trying it creates a different approach to any situation. If you are moving your fingers on a piano or moving your body with a greater sense of awareness, you are practicing a skill that opens doors to critical thinking and problem solving and a better life experience. What is evident is that breathing is very much a part of generating a calm enough state to process things with greater clarity and with an open heart and mindset. When you start to breathe with each movement because you finally feel the balance that creates when you do, it is an artform you practice and become more refined in. And, with meditation clarity comes.
9/15/22
Things have been steady in the studio this month with private lessons, class for the kiddos and our monthly calendar. Kara's music lessons and MusiKgarten are up and running full speed ahead and life is very BUSY! We may say a few words while we cross paths coming in and out with students- but one thing is for sure- it is very evident that music & practice can bring about peace and health, for all = = that's a meaningful way to sum up how we feel. Mental > Physical >Even Spiritual health in your own right. I've seen growth in my new friends and most importantly in myself as I've worked on this endeavor. I've even seen tears from hip opening Yin classes. I'm telling you it is the real deal! Stress can bring you down in mental size and strength and have a deeply profound and emotional impact on you (especially the you that was developing)- and if you aren't a cryer- I have no idea where the stress goes in that person including myself.
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We've talked a teensy bit in stretch class about Nadis (those pathways of energy) that map out directional flow and how it relates to the structure of our bodies. If you haven't checked it out--->>> Very Good Stuff <<< (It's above with a link. )Taking a more Eastern approach of mental health in relationship to physical health will bring you back to your lifestyle and more importantly "why" you choose it. The why is always anyone's guess really. Were you born to choose or do you develop into the decision maker? Up and Down you go through the path of life > never knowing what the future will hold but at the same time almost knowing as you feel through it. You have so much power within that if you could completely let it all go and surrender as much as you try to fight it- it will sincerely release. A close cousin of mine always says life is a balance of holding on and letting go-- it really is! And, she has had her fair share of back and forth.
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No matter where you are in the journey (and I mean that), there is a chance to learn and grow and it really isn't learning about everything around you-- it's a journey within and it has to be a self -loving and respecting one in the process. For what ever reason, a part of each of us always has to give and take and find a healthy balance. In the end, a steep scale isn't where you want to be~ and that's why we like to fluidly "flow" through our practice even taking care to transition from one place/pose to the next with mindfulness.
Since we've started GENTLE VINYASA & VINYASA flow, I've enjoyed the energy experience in class. And, equally just as much-- I've enjoyed the opportunity to challenge myself to be an even better instructor by teaching you to use the tools yourself. I help you feel more comfortable as you practice. But as you learn yourself better, you'll begin to look like a props artist as you get deeper in a regular practice. You'll know which stretches you'll grab a band for and which props you're putting on standby. You are your best teacher- I am your tour guide. :)
GOODNIGHT and Namaste!
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Growth- 9/30/22
One of the reasons teachers teach is this here-> if you can assist someone in finding the best version of themselves while also learning about yourself more deeply, it is a reward possibly without monetary pay-> but well worth it. It takes time and dedication and a lot of consideration in some cases, because it is emotionally and physically exhausting at times- this is my perspective of teaching from the heart. The relationships you develop are built upon growth in every form you can imagine. With younger kids, it's even more engrained because we can all identify a piece of ourselves in every child. They are learning and we are the examples.
There is so much to learn from developing minds- they have less of a filter and more deeply honest and uninhibited by what others think- as they grow it changes. Then, we shape them in a speed-of-light paced world you can barely keep up with much less slow down long enough to breathe! Somewhere we can stop and look at them in this perspective and listen a little more!!
TRAUMA~~
Trauma is something that affects so many kids (really every child- all kids are different) and leads to mental health challenges, addiction disorders and you can go on and on-and-on. If I could "patent" my own quote it would be this: Trauma sucks the life out of our communities one child at a time. It can take a child with ambitions and hopes and dreams and promote an environment where that child or even young adult develops unhealthy coping skills and has a difficult time developing physically and mentally. I believe in mental health counseling and support with all my being and wish our schools had funding to give more time and dedication to our children for this. It just isn't there for us in already tight budgets? And, I know how much the schools want and need this. Don't forget the teachers and staff because they are the ones trying to provide that consistent environment to buffer the rest! We love our school staff and teachers!
Namaste for now!
A Season of Healing- 10/2/22
Just in time, we have a bit of cooler weather and it couldn't be more welcome round here in these parts! =) We're keeping the studio as cool as possible when we practice and would love to be able to open up a door or window for some fresh air! Yoga outdoors is a great experience! I'm a travelor and love to practice when I'm on the road. My friends and I have went on road trips and found yoga wherever we went. I also practice when I travel alone. You meet lots of really great people and get to learn and share ideas for your own classses and practice. I LOVE IT. It also gives a different perspective from different places and styles. At MPL, we're connecting the mind and art relationship to the practice as we connect through music and form- almost like dance, but taken a step further to include our mind and ulitmately to our core- it's flow- consistency to a point that you don't need to reach your peak- you know where to find it, but you don't need it, because your dip isn't there anymore- and it feels absolutely right and fantastic!. That flow is connected to you as you move through your physical life- which is a cycle itself- and don't forget, everything around you is going through cycles, even the stars and our planet. OFF WE GO into the universe as we become masters at flowing through our own cycles and living in the moment with peace and clarity.
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Autumn is a season of longer darkness, a sense of slowing down in our place, as living creatures begin to leave the growth cycle and rest, preparing for another season of growth. As long as your growing from the experience, you're progressing but you have to rest your body and mind within that growth- or the growth will cease.
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FLASHBACK TO BIO CLASS- you SHOULD have learned this :=) if your teacher taught you about Mitosis and Meiosis. Cell division, which is what cancer cells or any cell can do to divide and grow, is a process and it has active and resting/growing phases.
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The very cells that make up the tissues and organs in your body HAVE to do this and they do it constantly! During the Interphase (transition phase) the cell is not actually dividing but it's preparing and things are happening, but it is not dividing- it's resting. It is during this resting (inbetween phase) where growth in size occurs. All the DNA begins to make copies and duplicate to prepare for growth. This is actually a time in a cell's cycle where genetic copies might not be perfect and the copy isn't correct (mutation) creating variations and new cells that do things they weren't doing before. Illnesses, disease, conditions, hormonal imbalances, sudden physical and mental changes can result from the changes in our DNA and changes in our DNA can happen from our environment putting too much stress on our bodies. Those kinds of mistakes can happens when cells are supposed to be resting. So rest! Enough said. And you don't need to make excuses. You just have to keep your checks and balances. >>>>>>>> You can click on the links to learn more. And if you ever wanted to share thoughts, please do!
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Before my cancer diagnosis, I don't think I rested whole lot- and I say that in confidence. I had too many hobbies and never gave myself time to process half of what I was doing. I was putting out product but not enjoying it for myself. It became one of several unhealthy coping mechanisms for stress and anxiety. I'm not saying me not resting caused my cancer, because children who are infants and never had a chance to make that decision can get cancer, but perhaps their tiny bodies had DNA from birth that was already experiencing a lot of stress. We really don't know for sure, yet. But we can predict and see it for what it is. I know I need to rest. And, because I know- I will nap and slow down to listen so I know when I should. Cancer can kiss my Glutes! :):)
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SLOWING THE FLOW
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In class, we've begun to focus on the Moon Salutation poses a bit more as we flow and we're bringing them into our slow flow classes as well. Just a few bits and pieces.
Chandra in Sanskrit means moon and Ardha CHANDRASANA is the half Moon Pose- . You've likely done it in class, and even our kiddos practiced it and did really well! It's a pose that brings your body open to the forces of gravity around your core in a much different way then it's used to supporting. Usually, when your core is horizontal, it's supported, too!!! In half moon, you're completely forcing your core to stabilize your body against a force (Gravity) that is perpendicular to it, feeling the most of that force directly against it. Your core has to stablize you as you transition in ups and downs in your body like getting into Half Moon Pose (you're not just lifting your core up- you're balancing forces so it floats) and that's what is powerful about the pose- most of your energy is indeed, floating. The Moon doesn't have it's own light- we're looking at a reflection from the energy) sun. We're seeing the sunlight reflected off of it, but it's only a reflection of equal rest to balance. In life, building in time to rest, allows you to prepare for transition and this is the season to celebrate and remember that. In this pose, we balance up through our SIDE body instead of the front/back and top/bottom. These poses strengthen your core and prepare you for changing positions, just as we prepare for seasons of change. Being able to transition smoothly and continue to flow in any place is important to moving forward and it's a very freeing and open flowing feeling to successfully achieve this asana.
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If you'd like to try Ardha Chandrasana in class, come join us in stretch class or you can try it in one of our Vinyasa classes. If you would like to learn how to do it and practice at home, click HERE
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Here is a video to follow along.
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You can use props to help you get into position and also to hold- you can even do this with a chair or with your back against the wall. And, remember, it isn't just about getting there, it's about each step you take to get there which builds patience and self-love and rest through those little success. Once you get to the pose, hold that fantastic pose you worked hard for, enjoy the moment and be careful to transition out just as smoothly as you attempted to transition in. That is why we hold on and this is why we breathe!!!
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And, this is a lesson in life as well!
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Goodnight, and Namaste!
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CELLS that make up you and the parts of your body grow in a very specific way >>
Encinatas, California March 2022
