Margit and the Prana Mudra: Uplifting Current of Vital Energy

Earlier last summer I was confiding in Gwen, a fellow yoga teacher and friend that recently passed. I said to her, “ I feel as if I’m practicing (yoga) as though I’m preparing for something but I don’t know exactly what that is.” I had been feeling this way for months, and although I had many goals for my practice, I felt my preparation was fueled by something greater than I could even explain. In this case, by “practice,” I’m referring specifically to yoga philosophy, the study of self, and meditation.  A few weeks before Gwen died, I also confided in her that I felt as if I might be my own greatest obstacle, and if that was true, I was interested in trusting myself and getting comfortable with hearing the sound of my own voice. Afterwards she prescribed me a mantra to dispel fear, without knowing that she had tapped into one of my greatest fears: not living up to my full potential.

Flash forward a few months to me experimenting in teaching with–what might seem frivolous to some–several platforms such as Facebook live and videos on YouTube…To the outside observer it might just seem as if that’s what yoga and tennis teachers do now, but no one knew except for me, that it was all just an experiment on my end.  I realized that when I filmed myself, I froze and became a different person. I became self-conscious, and tight in a way that doesn’t happen when I’m in the comfort of a regular class setting, and it really bothered me.  Little did I know that this self-practice of “getting over myself” and “accepting myself” was actually preparation for what is happening present day, and that I would need to get comfortable in a hurry if I was to keep in touch with students and stay afloat through this challenging time!

What my students don’t know is that I receive exactly what they hope to gain in coming to take my classes.  Cut to the present moment: an opportunity to inspire and be inspired (which is basically all I ever hope for) in these uncertain times that require us to operate day by day, one breath at a time.  How important it is, now more than ever, to focus ourselves on the task at hand, enjoy simple pleasures and stay positive when there’s potentially so much to be down about!

I do realize I am one of the fortunate ones, and that is not lost on me. A student asked me the other day, “Aren’t you scared?!” The truth is that I do have concerns, but apart from being as prepared as I can be and making decisions I’m comfortable with in the moment, I try to let the rest go. Not an easy task for someone who likes to plan and control what could happen in the future! And so with that I share that I feel a strange sense of calmness, in this rare opportunity to allow all of this practice come to fruition (there’s no shortage of opportunity, time for the “performance”!) I wish you much peace, perhaps with the ability to spend more quality time at home caring for yourselves and others, perhaps reminding yourself of where you are, one day at a time, one breath at a time…I look forward to seeing you on the other side!

😉 Margit

You can keep up with all the Margit does, here at The Yoga Sanctuary and on her court at home, by following her Facebook page, PlayTennis.PracticeYoga. 

by Jennifer French and others

It’s been just over three weeks since The Yoga Sanctuary returned from our first ever yoga retreat! Our adventure took us all the way to Costa Rica. We stayed just outside of a little town called Puerto Viejo de Talamanca on the Caribbean side of Costa Rica—only 40 miles from the border of Panama. Our home-away-from-home, Tierra de Sueños Retreat & Wellness Center, sits nestled in the heart of the jungle, yet only steps from the beach…

We named our week-long retreat: Pura Vida – Live Your Life Fully. Pura Vida is a Spanish phrase often heard and used in Costa Rica. It translates to pure or simple life. But more than that, it is a way of life embraced in Costa Rica and implies living life to its very fullest, being present to—and grateful for—the simple miracles that surround us every day. We heard this phrase used regularly, and it was interesting to learn all the different ways one simple saying can be applied from using it as a greeting or a goodbye to saying it when you see something wild and crazy happening in the street in front of you.

One of the goals or intentions of this retreat was to offer participants the opportunity to fully embrace the Pura Vida experience. In the uncomplicated surroundings of the Tierra de Sueños, participants were led through classic and time-proven yoga practices that help cultivate a sense of gratitude and openness of heart to all that life has to offer. Each morning began with a silent meditation practice on the Yoga Deck – a wide open and outdoor platform that we used daily for all of our practices. The Yoga Deck really allowed us to connect, not just inward, but with the sights, sounds, and life of the jungle around us. In fact, one afternoon as I was sneaking in my own yoga practice, I found myself sandwiched between the spirited playful undertakings of Howler Monkeys in the trees to my right and the slow mindful movement of a an exploring Sloth in the trees to my left, all the while catching sight of Hummingbirds in the trees directly in front of me!

Our morning meditation was followed by fresh juice and the most delicious coffee ever! Those that decided sleeping in was the order of the day, usually made their way to join the group at this time. We’d then head back over to the Yoga Deck for our 75-minute morning asana practice, designed to ease out the kinks from whatever adventures the day prior brought.

After morning practice, we had breakfast together. Oh, the breakfast! Such yummy, delicious, and fresh food! Breakfast is one of my favorite meals of the day and in truth, while I love it, I don’t get it enough. Most mornings are a flurry of activity, preparing for the day, grabbing whatever is available to keep me satiated until lunch—or even dinner! It was a true luxury to have a fully prepared breakfast available each morning.

As breakfast came to a close, our group would start to find their way into their day’s activities. Most days were filled with adventures. One of our first days included a group hike to a hidden jungle waterfall. I am told this was quite the challenge and really took people out of their comfort zones in the most amazing way! Other adventures included snorkeling, horseback riding, zip-lining, and even a night hike through the jungle. On the other end of the spectrum we had simple and easy days at the beach, a quiet morning bird watching walk, massages, and lots of time spent in hammocks. As we learned, the Pura Vida can meet you where ever you are.

Some of us came back together at the lodge for lunch midday. Others found themselves exploring local cuisine in the many eateries available within a short walk or tuk tuk ride away. This time of day usually felt quiet…some back from morning adventures, others still out at the local beach. Oh—the beaches!

They had their own names—Playa Chiquita, Punta Uva, Playa Negra. But in truth, once you crossed the street and made your way to the sand, you could turn left or right and just walk and walk and walk. The water was clear, beautiful, and just the right temperature. There were pockets of people and plenty of solitude. There were places to wade waist deep and pools to sit in. Not one image captures the beauty of what we could see with our eyes…

We would gather again back at the Yoga Deck for a late afternoon yoga practice. This practice built on the work explored in our morning session and was most definitely the most challenging of our day’s yoga practice. Always with variations and options offered—many still found that they were stepping out of their comfort zone and took the challenge in stride (and surprise!) as they found their bodies open and capable of so much more than they thought!

Our late afternoon practice led us into dinner. While breakfast was my actual favorite food to eat, dinner was my favorite time to be with everyone. I loved hearing about what everyone’s day brought, but even more, I loved sitting—with Margit—just slightly apart from our group and watching. I was able to watch as people formed new friendships and bonds. I watched as people laughed together and talked and shared. I watched as these new friends made plans. Sometimes those plans were for the next day, sometimes they were for the next week or month—after our return home. I watched connection happen, real connection. And my heart felt full.

Many would then make their way to the Yoga Deck for one final practice of the day. Our evening practice: quiet, mindful, meditative. This practice was intended to prepare one for rest. We would watch our breath, perhaps move our bodies just enough to connect more deeply to our breath. Then we would rest and soak in the experience—present, with open ears, open minds, open hearts—open to all that life has to offer.

A Note From Margit:

Being such a firm believer in “retreating” as I have done on my own for the past few years, it was wonderful to assist Jennifer and offer this unique experience to others.  Being away from the demands and responsibility of everyday life and work gives us the opportunity to explore other parts of ourselves that become neglected over time.  While on retreat we get a chance to connect with nature, commune with others and care for ourselves while choosing to rest and/or adventure.  In the end we ultimately learn that it might be possible to connect with these same ideals while on retreat right here at home.  No matter being on the giving or receiving end (teacher or student) while on retreat, I always find that I have changed in some way, my eyes have opened a bit more in how I see the world, and I can’t help but think ahead to where “next time” might lead me!

Some Feedback from our Retreat Sangha:

[Jennifer] and Margit are amazing. I found that I can still push myself through a more challenging practice. I thought the time of day for the practices were perfect. The program content was perfect. …I will forever be grateful for the experience.  ~ Lynn W.

Jennifer and Margit made it feel like old home week for me. They were my first yoga teachers and taught me well. I felt I was able to fully participate with people who have continued their yoga practice at The Yoga Sanctuary. I especially enjoyed the morning class before breakfast and the evening class before dinner. …I loved the yoga classes that I participated in, I loved being unplugged from the news, I loved being makeup free and living the pure and simple life for a week. …I have spent 5 weeks on the Pacific side of Costa Rica, but was so much more impressed with the Caribbean side of the country. The beaches I went to were wonderful. ~ Donna A.

Lovely venue nestled into the jungle but steps from the beach! Surrounded by lush greenery, colorful flowering plants, exotic animals…. Feels far off the beaten path yet close to amenities! …Crafted with fresh quality ingredients, the food—mostly vegetarian for our group—was exquisitely prepared in plain view of us retreaters. Plentiful and delicious, with fresh coffee and tea always available, I never felt hungry! …Jennifer and Margit created a beautiful experience for this yoga retreat! Beginning with the morning sit and ending the day in quiet repose, each of the 4 per day practices were seamlessly integrated throughout the entire week. …When asked about my experience on this retreat, the most perfect answer was: Magical. I approached this trip with an open heart and mind, and no expectations. It was indeed a Magical experience. ~Wendy S.

I loved this – more than anyone will ever know. I think this retreat came at the right time in my life to spark some of the inner fire that was aching to get out! I have made some amazing friends, and intend to continue to reach out and be a part of this tribe. TYS feels like home, and this retreat brought the home to Costa Rica in the middle of the jungle. It was the most amazing experience for me to date – connecting with this family, and sharing what was the most amazing thing I’ve ever done for myself. Thank you TYS!! I don’t know that I could ever thank you enough for allowing me to be a part of this retreat – I will hold these memories close to my heart forever 🙂  ~Jackie B.

Interested in seeing more photos? We shared LOTS on our Facebook page. Visit us there and give us a like and a follow to stay “in the know!”

Led by Melissa Goodwin

Melissa fell in love with yoga at the age of 10, when she and her mother attended a community yoga class. She is grateful to have found her long-time teachers, Tias and Surya Little, when she moved to Santa Fe, New Mexico in 2007, and earned both her 200-hour and 500-hour teaching certifications through their Prajna Yoga program. Melissa also earned her Restorative Yoga Teacher Certification through Judith Hanson Lasater’s program in 2009. She taught for five years in Santa Fe before moving to Florida in 2013, where she joined the teaching staff at The Yoga Sanctuary. Always a student, Melissa is currently exploring how various yoga practices can assist in healing brain trauma and nervous system dysfunction. You can follow Melissa’s work at writeryogini.blogspot.com.

This meditation explores the concept of pratyahara through the teaching of the Bhagavad Gita.

Shining by the light of the senses

Yet freed from all the senses

Unattached, yet maintaining all,

Free from qualities yet experiencing qualities

Outside and inside beings,

Those that are moving and those that are still,

Because of its subtlety,

This is not to be comprehended.

It is far away and also near.

~ Bhagavad Gita, chapter 13, verses 14 & 15

The continued practice of dharana will eventually become dhyana. Dhyana is the second limb of Samyama, the simultaneous practice of the three last limbs of yoga. For meditation, Iyengar recommends placing concentration specifically on the breath because, “nothing penetrates deeper than breath or is more pervasive.” The breath is a common point of focus during meditation, as it is easily accessible—certainly, we can always come back to the breath.

To put dhyana into perspective, think about when you sit for meditation. Let’s say you begin to focus on the breath. Perhaps you choose to notice how the belly moves in and out with each breath. This moment of concentration is dharana. Then you think about how your foot feels—this is a distraction. Then back to the breath. Inhale. Exhale. Inhale. Exhale. Then you think about how you need to stop at the grocery store on the way home. You think about what you need to buy there. Then you notice your mind is distracted and guide it back to the breath. This is the mind. The mind is always on the go, chasing thoughts. Dharana seeks to rein the attention back to the moment—to one single point.

When the moments of dharana become longer, say, a few minutes or more of maintaining your attention on the breath without distractions, the transition to dhyana has taken place. When the mind no longer chases each distracted thought, but rather remains concentrated on the object of choice, without interruption, dhyana is experienced. Dhyana opens up space, so to speak, for the calm that sets the stage for a deeper connection to be made in the next limb, Samadhi.

Next time you sit for meditation, notice the stream of concentration. Do the moments of concentration alternate with many thoughts? Do you notice longer stretches of time when you are able to maintain your attention on your breath (or the object of your focus)? Observe the patterns without judgment. Remember, this is practice. It will always be just practice.

Dharana is the first limb of Samyama, the simultaneous practice of the three last limbs of yoga. With dharana the focus moves inward. According to Desikachar, “This is what happens in dharana: we create the conditions for the mind to focus its attention in one direction instead of going out in many different directions. We encourage one particular activity of the mind and, the more intense it becomes, the more the other activities of the mind fall away.” He goes on to say that this one point can be anything at all, but it is always just a single object.

The object of concentration could be a certain chakra (energy center), mantra (sound), mental image, or anything you choose. For example, when you sit quietly and maintain your focus only on the breath for an extended period of time, you are practicing dharana. At first, the mind will wander to all sorts of thoughts, but over time, with practice, the distractions fade and the mind becomes more focused.

The practice of dharana can be particularly helpful if you find yourself getting caught up in emotions. During such times, the mind fills with distracted thoughts, many not even based on reality. (Think of the last assumption you made when you were upset. Often, these assumptions are not even real, and thus, not based on reality.) Taking some time to detach from negative thought patterns by first practicing pranayama (to center), then pratyahara (to remove sensory distractions), and finally dharana, can be a great practice for times when your thoughts seem to overtake you.

Yoga is an ancient practice that brings together body, mind, and spirit. It has become increasingly popular in our modern times as a way to quiet our busy minds and bring conscious movement to our bodies. Yoga’s many benefits are becoming more well-known every day, such as increased flexibility and range of movement, muscle tone and strength, as well as improved respiration, energy, vitality, and well-being. Doctors, physical therapists, and mental health professionals are more often recommending and integrating yoga in patient care as an approach to easing back pain, arthritis, insomnia, and stress. Even more recently, yoga is recommended as a way of combating the effects of osteoporosis.

The National Osteoporosis Foundation defines osteoporosis simply as “a disease of the bone that makes a person’s bones weak and more likely to break.” It is reported that approximately 10 million people have osteoporosis and 44 million have low bone density or osteopenia, the precursor to osteoporosis. One in two women will break a bone in their lifetime due to osteoporosis.

Yoga is a simple and, when practiced safely, effective way to maintain and perhaps increase one’s BMI (bone mineral density). More clearly, yoga can help build bones. We build bone strength and density by putting stress on the bone or applying weight and pressure to the bone. The more we safely and mindfully stress the bone, the stronger it gets. Many yoga poses are weight bearing. That is one holds a pose bearing weight on the supporting bones. This is done most obviously while standing or on the hands and knees, but gentle bone building pressure can also happen on the back, belly, and even seated.

Recently, Harvard Health Publications (www.health.harvard.edu) reported on the benefits of yoga for osteoporosis. The study, based on a twelve yoga posture sequence and published in 2015 in Topics in Geriatric Rehabilitation, showed significant increases in bone density in the spine. Bone density showed to increase in the hips as well, but less significantly.

While building bone strength through yoga poses is great and can help keep us strong and standing tall for years to come, there are many other hidden benefits. Yoga helps us develop awareness, focus, and presence. In other words, we become more conscious of what is around us and in turn, less likely to be distracted and take a potential bone-breaking fall. We become more aware of what we are putting into our bodies and how we feel, thus eating foods that are healthy and contribute to bone strength such as diet high in vegetables—particularly dark leafy greens.

So what might someone consider if they’d like to try a yoga class and they have osteoporosis or low bone density? Loren Fishman, MD, author of the comprehensive book, Yoga for Osteoporosis and Director of Manhattan Physical Medicine and Rehabilitation in New York, writes, “It’s important to work with a teacher that is knowledgeable about alignment. Props are also very useful in one’s yoga practice. They help us find the length and lift needed to keep our bones safe.” First, get the okay from your doctor. Then be sure to talk to your potential teacher about your concerns. If you are just beginning, find a class that has a slow and gentle approach. You many even consider doing a private one-on-one session before joining group classes. Or try a class that incorporates chairs into the practice as support for standing balance poses.

Many yoga poses have variations that can make them safer and more accessible. But in truth, these same variations to poses are great for anyone at any time in their practice. If you find yourself in a class specifically geared to people with osteoporosis, but don’t have the diagnosis yourself, you’ll still get a great class that is beneficial in so many ways!

Originally published in The Charlotte Sun: Feeling Fit, 2017

Vastu, which means “science of space” in Sanskrit, is a sister science to Yoga, Jyotish and Ayurveda, and is the precursor to Feng Shui. The ancient Shastras are the books of rules of the Vedic sciences and the Vastu Shatra is the text that explains the principles of design, layout and spatial arrangement. Vastu integrates architecture with Nature for temples as well as homes and public areas. The notion is that peace and prosperity are established in a dwelling that is in alignment with solar and geomagnetic forces. The Vastu Purusha Mandala (a grid of 81 squares) is the architectural blueprint that synthesizes the effects of the directions, the planets, the five elements and the chakras for the most auspicious results.

Here are some basic tips that most people can employ in their living spaces:

1. All doors should open inward

2. Sleep with the headboard to the South, several inches away from the wall.

3. Remove clutter from under the bed.

4. The center of the home should be clear and open.

5. The meditation area should be in the Northeast section of the home.

Major structural (and therefore unrealistic) changes to the home might be needed to follow more of the many guidelines.

It is interesting to note that the main axis of the mandala runs upper right to lower left. This is the same orientation of the Gemini/Sagittarius axis in an astrological chart that runs through the plane of the galaxy. The chakras of the human body are presented in a fashion that follows this axis as well. Other aspects of the blueprint account for the planets and elements. The Vedic sciences, Vastu, Jyotish and Ayurveda, are sisters indeed.