Shock me, Shakti

Today my morning practice consisted of, well, not practicing. My back was sore and I just got up on the wrong side of the bed. Solution: Shakti Mat! A Shakti Mat is a new take on the old bed of nails tradition. You will see the mat in pictures below to get a better idea if you have never seen one. Resting on a Shakti Mat is sort of like getting acupressure and acupuncture at the same time - it increases circulation and helps alleviate pain. I love mine. It is interesting to note that Shakti means 'to be able' and refers to our life force. Shakti is also the goddess of creation and the agent of all change in Hinduism.

So, this morning after my Sun Salutes I went right to the Shakti Mat. I thought I would still be a productive yogi and read "Light on Yoga," by B.K.S. Iyengar, while I rested. I got through a little bit but then decided to go a different route. I realized that judging myself for needing to rest was not yogic at all - that it was okay to give my body a chance to restore without also giving myself busy work.

This weekend at training we learned about Restorative Yoga - about active rest and providing support for the whole body. Ultimately this is about allowing the body to be in a state that helps you melt into the supported pose and out of your routine.  By doing so, you eventually strip away the layers of attachment
to come closer to your true nature. If that is too mighty a thought - it can also be stripping away the layers of stress until you can fully breathe and relax again.

Doesn't that seem like enough on its own? I didn't need to occupy myself with studying - I was already doing and receiving enough. So in honor of Restorative Yoga I rolled up a towel to support the backs of my knees and donned an eye pillow that has not been appreciated in far too long. Feeling stressed? Find time for yourself - rest, restore, find Shakti.

Brahmacharya - lets talk about sex...

I mentioned this yama some time ago in Mauna, my piece about taking a vow of silence for a day, joking that silence was our tiny version of Brahmacharya and that another was celibacy. There are many ways to participate in Brahmacharya, but primarily this yama is about sexual responsibility.

Human beings are sexual beings - no getting around that. Think about how much energy we put towards this aspect of our lives, and I do not just mean in the act itself: worry about self image, crushes, flirting, stressing over not getting the reaction you may have been looking for, dating, fighting, breaking up, (don't even get me started on the right to birth control access and solid healthcare options) etc. And all this does not even account for the energy we put into the physical act itself.

The point of Brahmacharya is to honor this sexual, tantric energy and realize that it (I would argue only some of it because, well, I am not ready to go celibate) can be put towards a better use - enlightenment. By reserving this energy and using it for spiritual practice we use the energy for a grander end result. (Insert grand end jokes here.) When I was first presented with this idea, the thought seemed outdated and did not resonate with me. I appreciated the day of silence but couldn't see my commitment past that.

But think of Brahmacharya as related to Ahimsa (love, love, love) and it starts to become more relevant. Sexual responsibility is more than a choice to have or not to have sex. It is about being intentional in your desires and acts - not just wasting all that energy for no good reason. It's about honoring your partner - practice Brahmacharya by never cheating and never being hurtful.

I like to always think of the opposites in the yamas and the opposite of responsibility is misconduct. Sexual misconduct can be agonizing for the other person involved. I do not just mean cheating here - think of the worst cases: harassment, abuse, rape, etc - sexual misconduct can be devastating. Sexual misconduct is also every case of sexual inequality, which sadly, is still running rampant in our and most societies.

Ahimsa tells us to do no harm to ourselves and others; to act with love. Brahmacharya and the use of our powerful sexuality, in relation to that thought, is easy to see and easy to practice. Be it on a governmental, human rights level or in a more personal way.

Psh, Luck...

Happy St. Patty's Day! Today is the day we need to search for a four leaf clover at the bottom of every pint - because really we each need that much luck not to wake up with a hangover tomorrow, right? Traditionally, it is a day to celebrate and ask for Saint Patrick's blessing and the Luck 'o the Irish...

This year, I'm thinking life is not about luck at all. I woke up today thinking about karma. We are all here in this moment because of the actions of our past. Meaning, we are totally responsible for our present and can shape our future by the actions we take today. Too heavy for a day of merriment? I think not, but leave you with that for now - we'll talk details later.

Kissing the Blarney Stone... just in case. 

Look out - Tiger!

One very interesting topic that I have learned a little about recently (from the ever amazing Kristin Leal) is the autonomic nervous system - which can be divided into the enteric, sympathetic and parasympathetic systems. The enteric system is fabulous in its own right because it is responsible for our 'gut feelings' - these are the nerves that line our GI tract and send messages back to the brain. (Did you know that 95% of the body's serotonin is found in the lining of the gut?) Crazy.

But the system that really stood out is the sympathetic nervous system - you've heard of it, this is our fight or flight system. I knew this before, but was surprised at the amazing feats the body actually goes through in order to help you, say, escape from a tiger. I was more surprised to learn that this system can be in a state where it is always turned on in the body - even when we are not in situation where we need to fight or flee. These responses are crucial in an event where a tiger may really be coming at you... but they can be dangerous to our everyday lives.

Mukha's best tiger face... grrr.

OK, so say, that tiger is coming at you - the body's first call to action is to produce stress hormones to give you your get-up-and-go. Great! Now we can run away or punch the tiger in the nose and hope for the best... however, if our bodies are always producing a little bit of this stress hormone (even without a true life threatening stressor) then we can suffer from insomnia, anxiety, hypersensitivity, PTSD etc.

Do you see the problem? If we live our lives in fight or flight mode we go around everyday creating tigers (insert: fear, danger, robber, pressure) in our minds that are not there.

GOOD...
Our body also: releases glucose from some areas of the body to feed the get away car; increases the breathing rate to provide more oxygen; increases the blood pressure and heart rate to fuel faster; the metabolic rate increases; our inflammation response increases and body releases cortisol; senses are heightened - pupils dilate, mind works more quickly, muscles contract. Again, these are great when presented with an actual tiger... not great in everyday life. When we allow them to be on slow drip, all day everyday, that becomes a problem.

BAD...
Because this can cause (in order): fatigue and nutrients being stolen from certain tissues of the body; reverse breathing or breathing against the natural flow of your diaphragm; high blood pressure, increased cholesterol, circulatory disorders; body will hold certain fats that encourage weight gain; autoimmune issues (body attacking itself), cortisol can eat at the hippocampus of the brain - causing memory loss, weight gain; strained eyes, mega tension, always prepared to fight/flee, insomnia, chronic pain.

The solution? We need to live by being in the moment - do not let your mind create tigers where none exist. For this, we rely on the third part of our nervous system - parasympathetic - our rest and digest system. The good news is that by just trying to relax the body and mind we will achieve a result. The body craves this state and will help you calm itself to maintain homeostasis (balance).

Ways to trigger your parasympathetic system and caaaaalm down/stop seeing tigers are to: exercise - muscle tension and release, recline - head below the heart line slows the breathing and blood pressure, emphasis on your exhale - to slow breathing, silence or repetitive soothing sounds, perceived physical safety - otherwise always on guard, lack of emotional or mental strain - this is a toughy but even an attempt in the direction will help trigger the response.

The act of being in the world always present and calm is not instantaneous, but it is good to know that even little steps help us live healthier, happier lives.

40 Day Cleanse - Vitality Diet

As many of you know, I have been participating in a 40 day cleanse diet as part of my Teacher Training. Well, my 40 days are up - and guess what - I'm sticking to it! Am I saying I won't be having a beer from time to time... no... I do not plan be perfect. But I do plan to stick to as much of it as fits into my life - and that sure is the majority. This diet, designed by my wonderful yoga teacher training director, Molly Lehman, has been a huge blessing.

This summer, I was fighting ulcers and just couldn't get my stomach together. It was painful, I never had energy and the food I was able to eat was not at all satisfying. With medication, I finally got to a manageable point by late fall, but still was not feeling my best. Enter, Molly with our wonderful training program and - vwalla - I have never had more energy, and my stomach has not been upset at all - not even a gurgle, on this diet.

"Should you be eating that, Mommy?"

"You better let me test it."

I would like to mention here that when I say 'diet' I mean my usual day-to-day consumption of food. I do not mean that I am trying to lose weight or eat less by any means. Along this journey a few people have tagged a negative connotation to the words 'diet' and 'cleanse'. But after a quick explanation of what I was really up to they all turned supportive.

This is about eating whole, real foods. Cutting out the processed foods that we may not even be conscious we consume every day can really make a difference. It is about fueling and feeding your body best. In fact, most people asked for a copy of the information for themselves! So, without further ado...

The Vitality Diet - 

Just a tip, if its not on the list you shouldn't be eating it. Molly is so positive we got a list of can-dos instead of do-nots. I really love this but want to be super clear too... this means no alcohol, caffeine, pasta, white flour/bead, sugar, salt, etc. No processed foods - read your labels carefully - best to go fresh! We were allowed 3 cheat items over the 40 days - so be kind to yourself, do the best you can, and have a little cheat-treat here and there.

Liquids:

• Jala Dhauti - lemon and apple cider vinegar water - upon waking. (1 whole lemon and about a teaspoon of apple cider vinegar in a little water)
• Fresh juice of fruits and vegetables
• Rice, almond or hemp milk (soy milk in a pitch)
• Plenty of clean water
• Green of white tea before 12pm.
• Herbals teas are great throughout the day. (I made a pitcher of herbal iced tea each week - totally saved me from reaching for sugary no-no drinks.)
• Coconut water, kombucha tea in moderation
  

Solid foods:
Remember to fill the stomach one half full of solid food, one quarter liquids and one quarter left empty for digestion without mental stress.

• Salads, sprouts, steamed or raw veggies (or lightly grilled), onion, garlic
• Avocado
• All beans & legumes
• Tofu or tempeh (no processed soy products)
• Oats, oatmeal, brown rice, wild rice
• Soups (homemade or really fresh - no processed can stuff)
• Sprouted grain or mana breads (found in freezer section), sourdough bread
• Quinoa, millet, amaranth, barley, bulgar, couscous, kamut, spelt, wheatberries
• Array of fresh fruits. Dried fruit.
• Almonds (sprouted best), other unsalted nuts in moderation (best if raw)
• Raw cocao (chocolate) Good brands are: Love Street and Gnosis
• Dairy in monderation or best to remove entirely. Must be organic, no hormones, from grassfed cows - sheep or goat is better.
• Eggs, meat and fish but only 4oz per meal when eating (6-8oz per meal for men). Must be organic, hunanely raised, etc. 1 protein per meal.

Dressings:

• Braggs, fresh lemon, olive oil, tahini, ground sprouted almonds, flax, ginger, vinegar
• Homemade hummus
• Sea salt, all spices
• Agave syrup, maple syrup or honey - for sweeteners!
  
  

Bon Appetit!

Mauna - Silence

We live in a society of social connection - Facebook, Twitter... etc. So that even when we are by ourselves we are never truly alone. This weekend, we faced the challenged of practicing Mauna - taking a vow of of silence. The goal in doing this is to let the mind be still and prepare to look inward. In our normal day to day we do almost anything to avoid sitting quietly with ourselves - check the phone, double check the email, send a text... Our Mauna weekend did not allow us these easy outs.

Mauna is a practice of Brahmacharya - leading a life of pure thoughts, pure actions and pure aspirations. Compared to other practices of Brahmacharya (one being celebicy) I thought silence would be a piece of cake. I was mistaken. Our taining group of fifteen is an excitable, enthusiastic, open bunch of people. I love this about us but it proved to be our biggest obstacle - we like to ask questions, share personal insights and just 'chat'. It was the chatting that really did us in on the first day... someone would giggle or have a moment of speech and we would all feed off that verbal energy. 

On day two, we were encouraged to really commit and practice total silence for the first block of five hours. This went much better but it was interesting to see how uncomfortable the silence made us. At first we made faces at each other or used gestures - generally making light of the situation. Eventually though, as the hours went by, we all really allowed ourselves the quiet time. During breaks, people meditated or practiced or just remained still in the silence. It felt good to not be idly speaking, to internalize the experiences of the day without having to talk everything out. All in all a very rewarding practice.

Emphasis on the speak no evil.

Want to give it a try? Find a few hours in your day where it is not neccessary for you to speak (a conference call at work would undo you, for example, but an afternoon home is totally doable). Mauna can be taken on a few different levels - you can simple not verbally commincate or you can go so far as to cut as much 'chatter' out of your day as possible... turn off the tv, avoid social-internet-land etc. Just be with yourself. Jai!

Stick-Figure Sequencing

Lately one of my main focuses has been sequencing yoga poses. I have been playing with different class variations, taking copious notes during classes I've observed and making little changes to my morning routine nearly every day. One of our assignments was to write a class with three waves (mini sequences of asana) that work together to prepare the body to reach a particular peak pose.  I am in love with this - it is truly the perfect puzzle to have running through my mind all day.

I am having trouble with one part of the process though... drawing stick figures. (blush!) This may seem silly but it is also totally frustrating. Yes, I could just write out my sequence using the english or sanskrit titles of the poses - but drawing out the postures actually commits them to my memory. And it is a way to see how the sequence is building. (i.e. is the spine moving in the same direction through the wave, are the poses closer to the ground or all standing postures, which arm variation works with all the poses etc.)

So since this is a challenge I will conquer - hear me roar - I thought I would share some of my terribly funny figures with you. Enjoy!

Asteya

This weeks Yama is Asteya or Non-stealing. Not taking that which is not giving. So it is more than just not shop lifting or stealing off someone else's plate...


"You're not going to eat that are you?"


Its being aware of other people's time. Are you the person always canceling the plans and leaving a void in someone else's day? Or if you are one of those people who is always late, think of it as literally stealing time from someone else. Try to be early this week. Give time back.

The idea of giving time can also be applied to conversation. If you have a bad day, do you go on and on about it to everyone you speak with - does this cause you to forget to ask others how they are? If so, this is your week to really listen. To sit back and not let it all be about you. Give your energy instead, because we all have moments where we take more than our fair share of time and energy from someone else.

There are so many ways this can be thought of: hoarding objects you no longer need and could donate (but... but... I love that shirt from 7th grade!), finishing the milk when you know your roommate takes it in her coffee, taking credit for an idea that isn't yours, always asking for that one more thing from a co-worker without showing proper appreciation and so on and so on.

A very big part of this that I cannot stop thinking about is unhealthy, one-sided relationships. Whether its a friendship where one person takes and takes and takes or a dating/marriage situation that is just not equal... I do not think anyone has the right to totally drain you of everything you have to give no matter the scale. It is one of the best things you can do for yourself to fill your life with positive, balanced, giving people and relationships. You have to always think of Ahimsa too when going over these other yamas and niyamas - love, particularly self love in this case trumps all. Couldn't help but think of these two songs...

Asteya may seem simple - and it may be easy to tell how you are (intentionally or not) stealing throughout the week. The challenge is in the giving back.