The Yoga Sanctuary

adho mukha vrksasana prep

bonnie — Wed, 30 Jun 2010 01:24:12 +0000

Handstand Prep
by Jennifer Arnold

adho= downward
mukha = face
vrksa = tree
asana = pose, posture

instructions:
1. Come to all fours (hands and knees) with the soles of your feet at the base of a wall and your wrists under your shoulders.

2. Be sure that your toes are curled under and as you exhale lift your sit bones coming into Downward Facing Dog Pose.

3. Bend your right knee and place the mound of your right foot on the wall. Press strongly through your right foot straightening your leg. As you do this the left leg will lift. Keep that leg straight and place your left foot on the wall beside the right.

4. Your hips will now be at a 90 degree angle with your torso parallel to the wall and your legs perpendicular to the wall. Be mindful to keep your neck long and relaxed, and your gaze at the wall.

5. As you press your hands into the ground feel your arms lifting away from your wrists and feel the sides of your waist moving up toward your hips. Your sit bones are lifting and your thigh bones are strongly pressing into your hamstrings.

6. Stay for as long as comfortable, 1 – 5 breaths. When you come down, be sure to rest for a moment in child’s pose.

tips:
1. When people first approach this pose, there can be a great deal of fear surrounding it. Fear of being upside down, fear of falling, even fear of change as we dramatically alter our view of the world. This can often cause one to hold one’s breath, lift one’s head, and lose focus all together. If this happens to you, simply come downand rest in child’s pose. Find your breath and re-approach slowly.

2. Be mindful to keep your legs powerfully engaged. If this doesn’t happen you will find that your feet slide down the wall. I often describe the legs in this pose as a kind of tension rod, like you would find in a shower. If the feet are pressing strongly into the wall and the legs are vigorously engaged, the strength of your legs will keep your feet from sliding down the wall.This may seem easier said than done, but with time, practice, and patience you will experience the power, joy, and playfulness of being upside down.

benefits:
Strengthens the wrists, arms, shoulders, abdomen, back, and legs; opens the shoulders and chest, brings focus to the mind, invigorates the body and mind, prepares the body for full handstand pose.

yoga and vegetarianism

bonnie — Wed, 30 Jun 2010 01:03:27 +0000

From Yoga and Vegetarianism
by Sharon Gannon:

Through the practice of yoga and ethical vegetarianism, we can realize that we were meant to live in harmony with all of the other animals and all of the other life. Non-harming is essential to the yogi, because it creates the kind of karma that leads to eternal joy and happiness. According to the law of karma, if you cause harm to others, you will suffer the painful consequences of your actions. The yogi, realizing this, tries to cause the least amount of harm and suffering.

Compassion is an essential ingredient of ahimsa(non-harming). Through compassion, you begin to see yourself in other beings. This helps you refrain from causing harm to them. In truth, we are share consciousness, and harm inflicted on one being (be it animal or human) is felt by all, sooner or later. Some meat eaters like to advance the argument that vegetables have feelings too, so what is the difference between eating chickens or carrots? The answer is simple: Pantanjali gives ahimsa as a practice, meaning you do your best to cause the least amount of harm. The yogi strives to cause the least amount of harm possible, and it is clear that eating a vegetarian diet causes the least amount of harm to the planet and all creatures.

Yogis use the world they live in and the way in which they interact with the world as a vehicle for transformation. A vegan diet is an informed, intelligent, and conscious way to act peacefully and selflessly each time we make a choice, because it takes into consideration the well-being of others as well as of ourselves.”

The summer is a great time to explore delicious fruits and vegetables. Try a new vegetarian recipe or simply cut up a bowl of fresh fruits. There are many local options for organic produce:

- Punta Gorda’s Downtown Farmer’s Market: every Saturday from 8am – 12pm
- Worden Farm: the best local organic produce! Join now for next season.
- Suncoast Organics:Fresh organic produce delivered to your doorstep weekly.

Lisa Ahrens

bonnie — Tue, 29 Jun 2010 21:17:03 +0000

Click here to view her appointment availability.

Lisa Ahrens has facilitated various spiritual courses since obtaining her psychology degree from Oklahoma State University in 1999. Her fascination with metaphysics and intuitive nature led her to become certified as a Tuning Fork Therapy® Practitioner in 2009.

This New Orleans native seeks to bring the benefits of Tuning Fork Therapy to her clients at The Yoga Sanctuary. The energy work in a Tuning Fork Therapy session is a wonderful complement to a yoga practice.

Favorite Quote: “The law of physics explains that energy is more effective in controlling biology than molecules.” by Bruce Lipton

bhujangasana

bonnie — Mon, 07 Jun 2010 14:21:58 +0000

Cobra Pose
by Jennifer Arnold

bhujanga= serpent
asana = pose, posture
instructions:
1. Lie flat on your belly with your legs stretched out long, your toes pointing back, and your forehead on your mat.

2. Let your big toes come together slightly more than your heels. Place your palms on the ground beside your upper ribs. Bring strength into your legs by actively reaching them toward the wall behind you and at the same time keeping them pressing into the ground. Feel as though your tailbone is stretching toward your heels.

3. As you inhale, press your palms down, imagine you are dragging the hands toward you, and begin to peel your chest off of the ground.

4. Keep your shoulders down and away from your ears and your shoulder blades drawing down your back. As your chest lifts, feel as if your shoulder blades are moving into the back of your heart, opening the chest a bit more.

5. Keep your eyes soft and your gaze relaxed as you look at the wall in front of you. Hold for 3 – 5 breaths and with an exhalation, release.

tips:
1. Sometimes people will straighten their arms too quickly, taking the pose too deeply. This can bring strain into the low back. It is perfectly fine to keep the elbows bent. Straightening the arms can also lift the pelvis off the ground. In this pose the pubic bone is meant to stay on the ground. While keeping the arms bent, try to get the movement in the mid to upper back.

2. This pose is often practiced first in a series of backbends. It can be confused with a deeper backbend called Upward Facing Dog, where the pelvis and legs are lifted off the ground and the only connection to the ground is in the palms and tops of the feet. While both are valid and beneficial poses, Cobra Pose allows movement in the upper back with a bit more ease.

benefits:
Strengthens spinal muscles; stretches the abdomen and chest; increases flexibility in thoracic and lumbar spine; with regular and safe practice, helps to alleviate low back pain.

nadi sodhana pranayama

bonnie — Mon, 07 Jun 2010 13:55:09 +0000

Nadi – an energetic channel for prana
Sodhana – purifying; cleansing
Prana – energy; life force
Yama – to direct or control
Nadi Sodhana Pranayama – purification of the energy channels

Nadis Sodhana Pranayama, also known as alternate nostril breathing, is a great way to lead into your morning meditation practice. It is a controlled breathing practice designed to purify the nadis (energy channels). There are over 72,000 nadis in the body. Of these the three most important nadis are ida, pingala, and susumna. Ida and pingala, which originate in the left and right nostril respectively, govern the dualities within us. Susumna nadi, the central energy channel, runs through the center of the spinal cord. Alternate nostril breathing takes us from the external (ida and pingala) to the internal (susumna). It is here in susumna nadi that we can deepen our experience of meditation.

EFFECTS:
BKS Iyengar: “the blood receives a larger supply of oxygen in Nadi Sodhana than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.”
Alan Finger: “it creates a mind-set conducive to witnessing our thoughts without participating in them.”
Donna Farhi: “helps to balance the body and mind as well as soothe and calm the nerves, leaving you in a mentally alert but relaxed state. It is a terrific way to combat jitters before a potentially stressful event.”

PRACTICE:
1. Come into a comfortable seated posture with the spine erect and the shoulders relaxed. You may even sit up against a wall if that is more comfortable for you. -

2. The back of the left hand rests on the top of the left knee, with the thumb and index finger touching to create jnana mudra, an energy seal, which induces a relaxation response. The arm remains straight yet relaxed.

3. The right hand forms vishnu mudra, an energy seal where the index finger and the middle finger fold over into the palm, and the thumb and the last two fingers remain out. This mudra preserves the truth of who you are.

4. Lift the right hand to the nostrils and place the thumb on the right nostril and ring finger on the left nostril. The fingers rest just below the part of the nose where the hard cartilage ends and the soft cartilage begins. NOTE: The thumb and ring finger remain in contact with the nostrils throughout the breathing technique, just varying the pressure.

5. Inhale – Slide the thumb up the side of the right nostril to create an opening and breathe in. Use the ring and pinky fingers to keep the left nostril blocked.

6. Close the right nostril.

7. Exhale – Slide the ring finger up the side of the left nostril to enable the breath to flow out the left nostril.

8. Inhale – Breathe back in through the left nostril while the right nostril remains closed.

9. Close the left nostril.

10. Exhale – through the right nostril.

11. This completes one round of alternate nostril breathing. Try to develop a slow rhythmic breath on both the inhalation and the exhalation.

12. Begin by practicing 3 rounds initially, slowly building up to 6 rounds.

13. After your final round, lower you right hand to rest on your knee, touching the thumb and index finger together in jnana mudra.

14. Sit quietly for as long as is comfortable. Observe the effects of the practice on the body and mind.

NOTES:
1. If you feel dizzy or the breath becomes strained in any way, stop immediately and consult your physician.

2. Traditionally this practice includes breath retention but for beginner pranayama students, this is not recommended.

what is tantra?

bonnie — Wed, 05 May 2010 00:08:44 +0000

Pandit Rajmani Tigunait, PhD Chairman and Spiritual Head of the Himalayan Institute and successor of Sri Swami Rama

April 23 – 25, 2010 Miami FL
Living Tantra Series, Part I

What is Tantra?
written by Bonnie Yonker

Panditji, as Rajmani Tigunait is affectionately known, is the current spiritual head of the Himalayan Institute. Last week, I had the honor of being with Panditji for a weekend lecture on Tantra. This powerful aspect of yoga is often mistaken for mysterious sexual practices. In fact, Tantra is obtaining “a deeper understanding of the web of life that pervades all.”

The rishis, the Indian “seers”, understood that the individual (atman) is simply a greater part of the universal intelligence (brahman). Therefore, we’re part of the universal force playing out our own roles, working out our own actions (karma). According to Tantra, the human being is a miniature universe, a perfect equation between the microcosm and the macrocosm. Just as the universe consists of the 5 elements, so do the individuals. We are animated by the life force (prana) which is carried on the breath.

Science explains this concept as the big bang theory. At one point, all of the matter and energy in the universe was contained. When this explosion (the big bang) happened, all that was in the universe was split into many fragments. However, all of the fragments still contained the same matter and energy that the universe contained. This is what Tantra says, all that exists in the universe (the 5 elements), exists in the individual.

Our goal in Tantra is to understand once again the connectivity between all and become happier, healthier, more peaceful, and more prosperous individuals. The tools of Tantra help students release ignorance (avidya), which is what keeps us trapped in the same cycle and awaken the dormant force (shakti) that is within us in the most effective and logical manner. Panditji says to “keep an open mind to absorb knowledge. Stop ignorance and classifying. Who cares if it comes from Buddha, Christ, Patanjali, Swami Rama or anyone else, be open to the knowledge around yoga.”

Tantra teaches us how the breath ignites the body and the mind. If you know the force behind the breath (prana), then you can move the breath and guide prana from one energy center (chakra) to another. Prana is our vitality. It’s what moves in you that makes everything else move within you. It’s the energy that keeps us alive. When prana leaves the body we die. Tantric practices are designed to cultivate sensitivity to prana and shakti. To know and master the cosmic force (shakti) for personal and global growth is the power of Tantra.

Tantra is “a system to lead the aspirant to pure consciousness. The entire universe is the manifestation of this consciousness and the human being is a miniature universe that parallels the whole of the external manifestation.”
- Sri Swami Rama, founder of the Himalayan Institute

pascimottanasana

bonnie — Mon, 03 May 2010 15:28:17 +0000

Seated Forward Bend
by Jennifer Arnold

pascima = back, west
uttana= extension
asana = pose or posture
instructions:
1. Sit on the ground with your legs stretched straight out in front of you.

2. With your hands on the ground beside your hips, inhale and lengthen your spine up towards the ceiling, reach through your heels and let your inner thighs sink.

3. As you exhale, bend forward from your hips joints and take hold of your feet.

4. Inhale and lengthen your spine, drawing your breastbone away from your navel and creating a slight concaveness to your back body.

5. Exhale and fold forward, keeping length in your spine and strength in your legs, but letting the back body round slightly. Let your shoulders draw back and down, away from your ears.

6. Hold for as long as comfortable with a steady and even breathe. Inhale and come out of the posture.

tips:
1. Often times, tightness in the legs and hips doesn’t allow one to sit up tall with a neutral pelvis. The pelvis tends to tip backward causing a collapse in the chest. If this happens for you, sit up on one or two blankets. This will allow you to “perch” on your sit bones.

2. This same tightness can make it virtually impossible to take hold of the feet without deeply rounding the back and scrunching the shoulders up to the ears. Again, if this happens to you, use a strap to reach your feet as you slowly find length and space in the legs and along the spine.

benefits:
Stretches the entire back body; helps relieve headaches, fatigue, and menstrual cramps; increases focus; restores balance to the nervous system; soothes digestive system; brings a sense of peace and calmness.

BKS Iyengar writes, “In this extreme extension of the back of the body the ego becomes subdued and the mind quiet.”

HH, the 14th Dalai Lama

bonnie — Thu, 11 Mar 2010 20:43:08 +0000

His Holiness,
The 14th Dalai Lama

February 23, 2010
NOVA Southeastern University

“The Effects of Compassion on the Global Community”

written by Bonnie Yonker
As the Dalai Lama walked on stage with a huge warm smile, he was greeted with honor and respect. His holiness reminded us that “race, nationality, religious faith, profession, social background, I always consider secondary. The first, most important: we are the same, same human beings.” These words set the intention for the next 75 minutes as HH emphasized that compassion is the key to peace.

Through meditation, “you can heal your own mental state. If basic mental attitude is healthy, we won’t be disturbed by the external,” just like if our immune system is healthy we won’t catch every little cold. About 90% of negativity is mental projection, not reality. Attitudes such as hatred and jealousy should be replaced with compassion. When the mind is calm, we can see reality more clearly. Meditation helps us to maintain a balanced state of mind.

When facing tragedy or difficulty, try to look at it from a different perspective. Imagine you were an outsider looking in and act accordingly. Many of our difficulties lie outside of our control. “If there’s a problem with a solution, no need to worry about it. If no solution, then again, no need to worry!”

Use a daily meditation practice to heal your own mental state, even through daily acts of forgiveness or kindness to others. If you set the intentions daily, traces of this calm will carry with you throughout the day.

A Precious Human Life
“Every day, think as you wake up, today I am fortunate to have woken up. I am alive; I have a precious human life. I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all human beings. I am going to have kind thoughts towards others; I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”
- HH, the 14th Dalai Lama

jathara parivartanasana

bonnie — Thu, 11 Mar 2010 20:29:11 +0000

Simple Reclined Twist
by Jennifer Arnold

jathara= stomach, belly
parivartana= revolving
asana = pose or posture
instructions:
1. Lie on your back with your knees bent and your thighs together. Stretch your arms out to the sides so that your shoulders are at a 90 degree angle and your palms are on the ground.

2. Walk your hands back about six inches, keeping your palms grounded and your fingers facing forward, toward your toes.

3. Press your feet firmly into the ground and lift your hips up an inch or two moving them off to the left slightly. Lower the hips back down. With an exhalation, lower your knees to the right.

4. Keep both shoulders firmly grounded and feel broadness across your chest. Lift your head just slightly and turn your gaze to the left, placing the left side of your head back down. Stay for 3 – 5 breaths.

5. Inhale and bring your gaze, then knees back to center. Bring your hips to a neutral place. Pause for a breath or two before taking the twist in the opposite direction.

tips:
1. Sometimes the shoulder on the opposite side of the body will lift when we twist. That is an indication that we have gone too far into the pose. Ease out a bit and be sure that both shoulders stay equally grounded.

2. If needed, bring some support under your knees, either a blanket or block. As you progress, you may find that over time you no longer need the support and are able to release the knees all the way down while keeping the chest open and shoulders down.

benefits:
Massages and stimulates abdominal organs; stretches and releases lower back muscles; stretches muscles along the sides of the body, the rib cage, and across the chest; helps facilitate easier breathing and brings movement into the spine.

purvottanasana

bonnie — Thu, 11 Feb 2010 15:04:44 +0000

Upward Plank Pose
by Jennifer Arnold

purva: front, east
uttana: stretched out
asana: pose/posture
instructions:
1.Sit on the ground with your legs stretched out in front of you and your palms on the ground beside your hips. Strengthen your legs and feel your spine grow tall.

2. Walk your hands back about six inches, keeping your palms grounded and your fingers facing forward, toward your toes.

3. With an exhalation lift your hips. Keep your hips lifted and chest open. Let the head gently release back.

4. Your arms will be perpendicular to the ground. Reach through the mounds of your big toes, feeling the strength and inner rotation of your legs. Hold for up to 5 breaths.

tips:
This posture can sometimes very challenging on the legs, back, and shoulders. One way to work on gaining the strength for the full version of the pose is to practice a modified version of the posture. If you are having trouble with this posture, begin with your knees bent and the soles of your feet on the ground. Lift your hips from here, forming a right angle at the knees and shoulders and creating a table top version of the pose. As you become more proficient in this version, approach again with straight legs.

benefits:
Strengthens wrists and arms, ankles and legs; opens shoulders and chest; balances the effects of strong forward bends; invigorates the body and spirit; promotes a sense of playfulness and joy.