mantra

Cymatics – The Power to Visualize Mantra

By Mugs McConnell, E-RYT500, Yoga Teacher Trainer for SOYA

Bill Barry photoThis July there will be a terrific series of mantra workshops in Red Deer and Calgary with Bill Barry from Shelburne, Massachusetts. Bill (Bharata) studied mantra for many years with Namadeva Acharya (Thomas Ashley-Farrand).  I love repeating mantras every day.  I have worked with mantras since I lived in the ashram 36 years ago and find them as much a part of my life as brushing my teeth.  It was Namadeva who introduced me to the therapeutic use of mantras when I started taking workshops with him years ago.

“Man” relates to manas or the mind, and “tra” means to protect.  Mantra means “to protect you from your own mind”.  Manas is the thinking part of our mind and unless we rein it in and direct it, it will think and think and think an endless number of thoughts.  Some thoughts are defeating, distracting, and deceptive while some are loving, harmonious and peaceful.  Mantra helps us to establish a discipline of ensuring we enjoy some loving energy in our mind every day.

All matter consists of vibrations that can heal or destroy, cause sorrow or joy.  Vibrations from singers can break glass. Vibrations from earthquakes cause buildings to crumble.  Vibrations from sacred mantras can affect the mind, emotions and our health.

We can feel the energy when someone is in a bad mood and they come into a room of people.  Everyone gets the “vibe”.  Equally, when someone is overflowing with joyfulness it is uplifting and infectious.

The science of cymatics shows us how sound vibrations can now be visualized. It is useful for scientific purposes such as analyzing various dolphin calls, but it is also able to reveal the beautiful, transformational patterns that ancient mantras create when their vibrations pass through water. Beautiful patterns emerge, and as the music changes the water responds.  Evan Grant, a cymatologist, says, “Sound does have form and we have seen that it can affect matter and cause form within matter.”

Evan introduced cymatics to the public on Ted Talks. His photography demonstrates how sound vibrations create amazing patterns in sand and water.  Music played by Beethoven and Pink Floyd created different patterns with their sound vibrations. Deva Premal and Miten sang the sacred Gayatri mantra and Evan Grant transformed it into moving art with cymatology.

It isn’t too hard to understand if we imagine a bucket of water on a wood deck and we start stomping our feet and jumping up and down. The water in that bucket will dance and jiggle from our vibrations as we stomp.  Equally so, water jiggles in a much more subtle way from our mantra vibrations.

With this in mind, I started a yogic practice of having a copper vessel of water on my meditation altar.  Copper is considered a very pure metal and a great transmitter of energy, just as copper wire transmits electricity throughout our houses.  During meditation and chanting the vibrations from the mantras are vibrating through the water in the copper vessel. After meditation I take a sip of the holy water that is now filled with the vibrations of my mantras.

Ok, so sounds and mantras create vibrations.

Mantras are great tools for moving beyond our busy monkey-mind of mundane thought vibrations that distract us, such as “I wonder where I put my car keys?” or “What will I eat for lunch?”  Dr. Bruce Davis says we have about 50,000 -70,000 thoughts a day and “the constant mental traffic prevents us from seeing clearly, listening deeply, and feeling our well of being.”  Most of these thoughts are unimportant and/or negative and it takes effort to change them or thin them out. So how does mantra repetition help?

When I try to meditate after a busy day with a mind full of thoughts it is really difficult to find that quiet mind.  Taking up the mala beads and repeating a mantra 108 times is like sweeping out all those thoughts and by the end of 108 repetitions there is only one remaining thought – the mantra. The resonating silence following the 108 repetitions becomes a peaceful, sacred space where clarity reveals itself and Divine Will is finally able to be heard. Mantra repetition has the ability to replace our thought vibrations from mundane nonsense to positive peacefulness. It creates space between the thoughts where there is stillness, nothing, and this is incredibly powerful.  In that space is where epiphanies are received.  In that space we can find clarity.  In that space many answers can appear on how to solve life’s burning questions and concerns.

So how do we choose a mantra? It is good to note here that some traditions have you choose one mantra to be initiated in and you use it for many years or even for life. This can be a good practice because as soon as you utter those words the mind knows it is time for meditation and there it goes.  Peace arrives quickly as the thoughts are replaced with the familiar mantra.

There is another practice of using various mantras for specific needs and purposes in life.  This is what Namadeva Acharya taught. For example, say you have run into some financial difficulty and want to choose some mantras to direct your energy towards remedying this situation.  One mantra for wealth and prosperity can help, but to approach the problem from several directions you “stack” a few mantras for extra power and oomph! Remember, everything is and comes from the ONE Creator or source of all.  Therefore, when we use a mantra directed towards Ganesha or Lakshmi or Siva, we are addressing and awakening these great qualities within ourselves. The gods and goddesses merely represent these qualities in name and form to help us recognize them within ourselves.  There are hundreds or even thousands of mantras for all kinds of life situations.

Creating a stack of mantras is fairly easy. You might want to start with a mantra to Ganesha to remove any obstacles on the path to prosperity – Om Gum Ganapatayei Namah.

Then choose a mantra of seed sounds to attune to God’s treasurer – Ha Sa Ka La E I La Hreem, Ha Sa Ka La E I La Hreem (you say it twice).

Then you choose a mantra to Lakshmi, the Divine Mother who is the bountiful provider – Om Sri Maha Lakshmiyei Namaha.

Finally, you choose a mantra for all pervading peace to reduce your stress as you go through the financial challenges – Om shanti Om.

mantraUsing your mala beads you repeat each mantra 108 times. Hold the string of beads in your right hand, over the middle finger.  The index finger does not touch the beads.  Starting at the meru or prominent bead, pull the beads towards you, one by one, between your thumb and middle finger.  Each time you repeat your mantra you pull a bead towards you.  One bead is pulled per mantra repetition.  When the mind begins to wander, bring it back to the beads and your mantra. When you get back to the meru, turn the mala around and go the other direction to repeat the next mantra.

To get the full effect of the mantras they should be repeated at least once every day for 40 days without missing a day.  If you go to bed and fall asleep without saying your mantras that day you have to start the 40 days all over again. After 40 days you can’t imagine a day without mantra so you will likely keep going with the same mantras or choose a new “stack” to tackle the next challenge life hands you.

If you are interested to learn more about mantra join us July 14 1:15-4:15pm with Bill Barry at Harmony Yoga Studio, 3160-118 Ave SE Calgary, Suite #200.  The cost is $42 and the topic is “Treasures within the Yogi”.  Contact Helen at info@harmonyyogastudio.ca or call her at 403-809-1402

 

Bill Barry WorkshopResources:

-Bill Barry (Bharata) at www.mantravijaya.com

-Namadeva Acharya mantra teacher training manual and www.sanskritmantra.com

-To learn more about cymatics visit www.evangrant.com

-To view Evan Grant on Ted Talks visit http://www.ted.com/talks/evan_grant_cymatics#

-To view the cymatics created from Deva Premal and Miten singing the Gayatri mantra visit https://www.youtube.com/watch?v=iTjiWYPPe9A

-Dr. Bruce Davis on our abundance of thoughts visit http://www.huffingtonpost.com/bruce-davis-phd/healthy-relationships_b_3307916.html

Carla

Sukhasana – Sitting with Ease, by Carla Wainwright. M.Sc., SOYA, E-RYT500

CarlaCarla Wainwright is a Co-Owner of Chinook Yoga Studio in Prince George, BC, and a very dedicated past Lead Trainer for the SOYA Yoga Teacher Training.  

Sitting with ease on the floor can be extremely difficult for many people. Years of sitting in chairs, poor posture, injuries, tight hip flexors, and knee issues along with other contributing factors can make Sukhasana, or Easy Pose, anything but easy.

But sitting on the floor has many benefits, and is well worthwhile the time it takes to make the posture comfortable and accessible. Sukhasana, or Easy Pose (sitting cross legged) helps open the hips, sides of legs, knees and ankles. It lengthens the spine and strengthens the belly. It’s a peaceful and grounding posture for use during periods of meditation, centering or even working.

sukhasana2So here are some tips to make your experience as enjoyable as possible…

Set up your space with a large folded blanket or zabuton (large square cushion) to sit on. This provides support for the ankles and can make sitting for long periods much more comfortable. If you can sit down on the floor criss-cross apple sauce without any problem, fantastic! But most people will need another smaller cushion (like a zafu), smaller folded blanket or foam yoga block underneath the sitting (or sitz) bones to help the knees fall below the hips. Lifting the pelvis by sitting on something allows you to come into a neutral position and align the spine properly. So where exactly are those sitz bones anyway? Take your right hand and reach behind you and slide your hand under your fleshy part of your buttocks and pull the flesh out and way from your center. Then do the same for the left butt cheek. Now, once both sides are out of the way. Viola! The sitz bones!

Stay in the middle of your center. What does that mean? Well, neither too far forward, nor too far back. You can rock forwards and back to embody this action until you find your center. Play around the thickness of your lift if it is too high. Once you find the right height, it will become very comfortable.

The contraindications of this posture would be if you have had a prior knee injury, then you want to be extremely mindful of the tension/pain factor. Check with your physician and make sure they give you the ok to sit like this if you are unsure. Remember always the No. 1 rule: no pain.  Start with just a few minutes and day and slowly build up. Before you know it, sitting on the floor will become a new favourite!

Hanumanasana

Hanumanasana

Kamala is a Yoga Teacher Trainer for SOYA and leads the RYT200 hour extended and immersion programs in Penticton, BC.  She is the owner of Purple Lotus Yoga and is leading several workshops in Vienna, Austria this July.

Legend of Hanumanasana 

Once upon a time, there lived a couple named Sita and Ram. They lived together in olden day India. There was also an evil villain named Ravana who lusted after Sita and carried out a plan to kidnap and take her away to his kingdom in (Sri) Lanka. When Ram found out that his beloved was missing, he enlisted the help of his monkey friend and devotee, Hanuman. Hanuman had the super power of being able to make giant leaps. He’s often depicted flying in a splits-like position.  Hanuman used his supernatural power to locate Sita who was held captive in Ravana’s kingdom. However, Sita refused to let Hanuman carry her home. Undeterred, the clever monkey-god built a bridge between India and (Sri) Lanka by carefully dropping stones into the ocean. Supported by Hanuman’s bridge, Ram and his army were able to heroically defeat the forces of evil and reunite with Sita.

This Hindu tale is rich with symbolism. Hanuman is an incarnation of Shiva who symbolizes universal consciousness or the unified field of energy that is everything. Sita symbolizes the divine feminine and the nature of material reality (the world around you). Ram symbolizes the divine masculine and the quest for spirituality reality. Evil Ravana symbolizes the ego and the bridge built by Hanuman is symbolic of yogic practices.

A lesson of the legend of Hanuman is that our bodies and our yogic practices (the bridge in our story) are by nature imbued with the innate intelligence that makes all things grow (Hanuman). When these practices are undertaken with an earnest longing for our highest potential (Ram), there is a remembrance of the true, transient nature of material reality (Sita) as well as an informed and healthy relationship with ego (Ravana).

As yogins on this path, ours is a dance of Sita and Ram, of seeing the divine in everyday things. We stay committed to the practices that bridge and eventually blend our spiritual world and everyday lives.

The pose of Hanuman is an invitation to reconnect to our own courageous and devoted heart.  Take giant leaps and make bridges of practice with these steps towards Hanumanasana. It’s an amazing leg toner as well as an opener for hips, psoas and groin.

  1. From Downward Facing Dog, step your right foot forward into a lunge. Rest your back knee on the floor. Lean back with your hips to straighten your front leg, toes up, heel presses down. Spread your front toes wide and press forward through the mound of the big toe on your front foot.
  2. Lengthen your tailbone downward then extend from your pelvis out your legs as you bring your hips toward the ground.

Modification: Any lunge is great prep for this pose or you can do the pose using blocks under each hand.

  1. Press down through your hands to draw yourself together and re-enter Downward Facing Dog in transition to the other side.

Like any good story of reunion and homecoming, this pose often involves a dedicated and courageous journey. The bridge of our practices is crossed one step at a time, by putting one foot in front of the other.

Join Kamala in Vienna, Austria July 5-6/14 for workshops on Hanumanasana, Arm Balances, lower back and shoulder therapeutics. Most days she can be found at Purple Lotus Yoga in Penticton, BC.

For info visit purplelotusyoga.ca/kamala-yoga

Adhomukha Virasana

ADHO MUKHA VIRASANA

Submitted by Nicole Schweizer, SOYA, RYT200 from Red Deer Alberta

Over 40% of Canadians suffer from sleep disorders.  A recent Harvard study concluded that by practicing just 30-45 minutes of yoga a day, people fell asleep 30% faster and reduced their nighttime waking by 35%. 
Adhomukha Virasana2Restorative yoga is one style of yoga that helps you relax and let go of the daily stresses.  If you suffer specifically from hormonal insomnia, here is one yoga pose that may help you to sleep: Adho mukha virasana (Downward Facing Hero Pose).

How to get into the pose:

Start kneeling on your mat. To support sensitive ankles, place a blanket on top of your mat. Place one or two bolsters or pillows between your legs. Inhale, with the exhalation lower the chest forward and down over the bolsters. Chest and head are supported.

A blanket to fill and support the space between hips and heels brings relief to your knees. Skin on your forehead is supposed to move towards the eyeballs, opposed to the hairline. Optional, feel free to support the arms as well, another pillow will bring release. Hold for 5 minutes. To release from the pose gently push off the bolster with arms at either side and remain sitting for a few breathes before moving on.

Pranayama: 5-3-5 Inhale for 5 counts, hold breath for 3, exhale for 5 counts. If you are new to breathing exercises, start with 4-2-4.

Benefits: stimulates Parasympathetic Nervous System, relaxation response; centers and grounds; releases spine and shoulders; very beneficial for hormonal insomnia; supports digestion; gently stretches hips, ankles; releases lower back.

Precautions: Pregnancy (open knees wider, move bolster towards the head), diarrhea, knees, ankles.

Nicole Schweizer, SOYA RYT200 is leading workshops on “Yoga for Better Sleep” at Red Deer Hot Yoga. Level 1 is May 24th and Level 2 is June 7th.  In these consecutive workshop we will be looking at the definition of sleep, the types, conditions and causes of sleep disorders. You will learn how yoga can be a powerful tool to improve your sleep and well-being!  For rates, registration & questions please visit www.nicole-yoga.com

Best Birth book

Quick Tips to Best Birth

It’s your Baby. The busy woman’s guide to a stress free pregnancy and birth. 

By Rosie McCaffrey, RN, Master Social Health, IYTA

Best Birth bookThis is the first in a series of books that privileges the voice of pregnant women. It is written by my sponsoring teacher in IYTA, Rosie McCaffrey who as a nurse, counselor and yoga teacher who spent over twenty years collecting the knowledge that is held in this book.

As a thirty something, pregnant for the first time young woman, I attended Rosie’s classes twice a week. I gained many precious insights to birth and mothering, mental strength strategies and mindfulness techniques, as well as the traditional yoga techniques and pregnancy modifications that Rosie was so expertly versed in.

In “Quick Tips for Best Birth: It’s your baby. The busy women’s guide to a stress free pregnancy and birth” Rosie explores the many issues that modern women face on their journey to motherhood. The book busts quite a few myths and stereotypes, which can cause problems for contemporary women and results in high intervention rates in birth.

This book is about planning your pregnancy. Rosie advises that mental strength is as important as physical strength, and as with any journey you need to plan well if pregnancy is going to be stress free. You need to know where you are at the start, know where you want to go, what you need to bring, and who your traveling companions will be, and of course you need a map and a guide book. The section explores some of the things you can do when things go wrong, or you take a wrong turn so that you can get back on track and find the best birth outcome for you and your baby.

Rosie’s approach stems from a mindfulness practice of yoga, which is strongly supported by current research as highly beneficial through pregnancy. I believe the book will be invaluable to both pregnant women and those who teach them yoga.

EXCITING NEWS!

Best Birth coaching is taking technology and innovation to the next level in interactive book publishing.  Throughout this book you will see scanable QR codes that will allow you to watch, listen, learn, visit and download information relevant to the topics within this book. Enjoy the experience!

To find out more about Rosie McCaffrey and her new book go to www.bestbirth.com.au

Shoulder stretch

Yoga for Shoulders

The shoulder girdle acts as a stabilizer to help us carry weight in our arms and also with the support of your spine.  Alignment of the shoulder girdle is vital not only for the health of your shoulder joints, but also for the health of your spine.  Your shoulders are open when the shoulder girdle supports the natural Helen shoulders 1curve of your spine.  The shoulder muscles are conditioned for great mobility and these muscles must be balanced on all sides of the shoulder joint for optimum stability.   Every time we lift our arms, many shoulder muscles are activated and because of the structure of the shoulder girdle misalignment of the shoulders leads to misuse and abuse of our shoulders.  Below is a sample of a few of the exercises we will be practicing in this workshop:

Standing Shoulder Strap Kayaking:

a) Standing with a strap made to be slightly wider than shoulder distance.  Helen shoulders 2Hold the rings in one hand.  Flex elbows & raise arms over head & like a lat press keeping elbows bent lower strap behind neck then overhead to in front of chest.  Then keep back movement but  lengthen arms out in front.  Next kayak strap like a figure eight fashion all around body going one direction for 8 then change to other direction.

Modification #1:  Move hands further apart from each other.

Modification #2:  Shorten strap & kayak in front of body.

Standing Strap Cowboy Arms Twist:

Helen shoulders 3In Tadasana holding strap in either hand.  Flex elbows so wrists & shoulders are in line with them.  Inhale, exhale pull strap over to R.  Inhale as you return to the centre.  Exhale pull strap over to L.  Repeat several times.

Standing Strap Eagle Arms Twist:

Even if you can do Garudasana, place hands as if duplicating this pose & hold onto a strap.  Hands will be close together but not touching.  Stand in Tadasana & as you exhale, pull on pieces of strap & twist to R.  Inhale return to centre.  Exhale pull on pieces of strap & twist to L.  Keep scapulae down Helen shoulders 4back.  Repeat several times.

 

 

Yoga for Shoulders Workshop

Harmony Yoga Pilates Studio, Calgary

#200, 3160-118th Ave. SE

Facilitator: Helen Mikuska, (E-RYT500, SOYA, IYTA)

Date:         Sunday, April 27, 2014

Time:        1:00-4:00 p.m.

Fee:          $32.25 (incl. gst)

Email:         info@harmonyyogapilates to register

Phone:      403-809-1402

Tiffany Leamen

The Language of Trauma-Sensitive Yoga

By Tiffany Rose, SOYA RYT 500

Whether you are aware of it or not, you probably now, in the past or in the future will have a student who has experienced trauma. Research suggests that almost 1 in 10 civilians in Canada meet the criteria for PTSD. That means if you have a class of 20 students, 2 of them have PTSD.

( http://www.cbc.ca/news/technology/almost-1-in-10-canadians-has-post-traumatic-stress-at-some-point-study-1.773448 )

Much of the language we use about trauma can have a negative or belief building influence. Describing those who are affected as victims, survivors or traumatized does not build up or empower. It is important to note that while it is a very serious condition, describing it as a disease or something that is wrong with someone does not validate or normalize their current experience. I prefer to say I live with Complex PTSD rather than saying I am a victim of it.

Here are some ways to make your class more sensitive to those who have experienced trauma. In an asana class begin to create and hold space for students to own and have their own experience.

Avoid language that is commanding or takes ownership such as

– I want you to

– You should be feeling

– Let’s, we, we’re

Avoid sexually charged language such as

– Open or spread your legs

– using street or sexy names for body parts

– negative cuing and negative verbal alignment such as “don’t do…”

Instead offer:

– I invite you to…

– What you may be experiencing in your body…

– I am currently experiencing _______ sensation in my __________. Notice where in your body you are experiencing the sensations of this asana.

– Use anatomically correct language in a neutral tone

– Say “please” and “thank you”

It’s important to remember that your students are not on their mats for you.  For many this is a private, vulnerable and scary journey to embark on.  It is important to maintain a consistently reliable presence that offers them a safe environment in which to have any experience they need to have.

Normalize and validate. Every experience is valid. It’s important to provide safety for students but also important to respect that each body is going to be carrying trauma in its own unique way and therefore each student will ultimately have to carve out their own experience. As the teacher a sensitivity and insight into each student’s ability is an important tool.

For example, some students may be at their emotional limit in a pose even though they may not be executing it in a way that seems “correct” according to our training or our own ideas about each pose.  Correcting their posture could take a student into a place of disassociation due to an overwhelming amount of sensation which he/she may not have developed the tools to handle yet.  In this case it is better to leave the student just as they are and allow them to develop the ability to breathe and experience what they feel. It is much more accessible to stay present with the breath with minimal sensation than it is to try to breathe with intensity. The only exception is if the student is in danger of harming themselves.

Lastly, including yoga nidra at the end of the class may assist students to better connect with awareness to individual areas of the body, allowing them to release tension and relax without feeling overwhelmed by trying to focus on the whole body at once.

Tiffany is a SOYA 500hr RYT and lives in Red Deer, Alberta.  She offers trauma-sensitive yoga classes and workshops.  Please visit her website www.unguru.ca

Paschimottanasana

Paschimottanasana – Sitting Forward Bend

Each morning I start my day with the thought, “I am a Spirit expressing myself through form.  How would I like to express myself today?”  Everything we do is an expression of our attitude at any given moment.  Do we wish to allow our beautiful inner Spirit to show itself outwardly through our actions? In the Bhagavad Gita, work is action.  Every action we take is part of our work during this lifetime.  Every work we do can be a beautiful expression of the Self.   For many of us we experience this joyful expression on the mat during our asana practice.  The next step is to take that joy off the mat.  Consider these words of wisdom from Swami Suryadevananda.

“Giving every work your enthusiasm, whether menial or ‘special’, is what makes every work an outpouring of the soul as it musters all one’s ability and heart. Really, there is nothing menial or mundane – these are attitudes we take towards this and that. Meniality and mundaneness are attitudes of the mind, manifest in action. We can make our lives rich, vibrant and ever fresh if we give every action – cleaning, chores, service to others, asanas, kirtan and finally meditation – every action a total action – involving every blessed ounce of ourselves as if it were the very last thing we would do in this life – we will slip off patches of dry land into the abyss of yoga. If we can learn to give a simple asana everything we have got we will learn to gather the rays of the mind and asana will lead to meditation. All the gizmos we have today distract the mind as one reaches for a water bottle, wipes and other accessories so much so that the asana stays in the realm of ‘doing’ and never becomes an expression of ‘being’ – asana stays asana and yoga stays out of reach.  Every blessed action has the potential for being yoga or an expression of being through doing. Doing is the doorway to the realm of being if we will only allow ourselves this. ”

Have you ever noticed how easy it is to be distracted during your asana practice?  The following asana is a great pose for introversion and going inward.  As you practice it, try to stay present, without distraction so the true experience of yoga reveals itself to you.

PaschimottanasanaPASCHIMOTTANASANA: PASCHIMA means “the west” This pose stretches the western part of the body, which is the entire back from the head to the heels. From a sitting position with the legs extended straight out the upper body stretches up from the pelvis, arms over the head. The upper body bends forward the hands reaching toward the feet. Relaxing into the pose creates a sense of releasing into a place of surrender and humility.

Sitting on your mat stretch your legs out in front of you. Breathe in as you raise your arms up overhead, extending the spine through the crown of your head.  Exhale while hinging from the hips and folding forward over your legs.  Stop at your first edge, or your body’s first resistance to the fold.  Notice this place of resistance, and observe how the body will gradually release, allowing the pose to deepen naturally.  With an inhalation, raise slightly upwards and lengthen the spine again, then exhale and fold forward again.  With each breath release into the pose, allowing yourself to “be” the pose rather than “doing” the pose.  Embrace the attitude of fulness, wonder and joy.  Continue to breathe, allowing the asana to become an expression of ‘being’.  When you feel it is time to come out of the pose, inhale and raise up slowly extending arms overhead, then exhale and slow lowering the arms down to your sides.  Observe the effects of your work on your mind and body.

Counter Pose:  As a counter pose, place your hands on the floor slightly behind you, pointing the finger tips away from the buttocks (or optionally, point the fingertips towards the buttocks).  Lift the hips into upward facing plank (purvottanasana). Extend through the legs to the toes as they point downwards, working towards planting the soles of your feet on the floor.  Extend through the crown of the head and lift the hips upwards.  Take 3-5 breaths, then slowly lower the hips back down to the mat.  Make small circles with your wrists to release any tension in them.

Cautions:
For tight hamstrings, please bend the knees.  You can put a rolled towel underneath them if you like. You can also place a folded blanket under the hips to tilt the pelvis slightly forward – be sure to sit with your “sit” bones near the edge of the blanket to get the pelvic tilt.  Lovingly let go, and breathe.

Benefits:
Internal organs are massaged while the hamstrings and low back are stretched.  It helps to release tightness in the hips.  This asana improves digestion and kindles the gastric fire.  It rejuvenates the entire spine.  Energetically the life force flows through the sushumna nadi.  Surrender is the important lesson this asana teaches. There is a softening and an expansion from deep within.

By Mugs McConnell, quoting from Swami Suryadevananda. Drawing by Thor Polukoshko.

With gratitude to Swami Suryadevananda for his words of wisdom.  Visit http://www.suryadevananda.org/.  Many thanks to Thor Polukoshko for his drawing.

Horse Yoga

Horses Teach Yoga Students

Discover yourself though yoga and equine-assisted learning

By Sandy Bell, Chinook Communications at Windhorse Retreat.  SOYA teacher Jo-Ann Bance will be leading the next retreat March 22-23 in Rimbey, AB.

horses_yoga The breeze strokes your face during a seated meditation.  You soften your gaze and slow your breathing, and a horse moves closer to smell your head and hands.  She stands beside you.  Another horse moves into the centre of the circle of people and horses.  She rests quietly with her head down and gently sighs.  The feeling of unity deepens.

This experience is one of the highlights for participants in workshops and retreats that offer a unique blend of yoga and equine-assisted learning.   Weekend workshops are hosted by Windhorse Retreat, west of Rimbey, Alberta and week-long retreats are at Painted Pony Guest Ranch, Costa Rica.  Our yoga partners are Jo-Ann Bance, For Our Inner Yogi, Calgary and Mary Byerly, Panacea de la Montana Yoga Retreat and Spa, Guanacaste, Costa Rica.

“We are excited about hosting the retreats at Painted Pony Guest Ranch.  The combination of people, horses and yoga is magical, especially when set in a tropical paradise of Costa Rica,” says Kay Dodge, owner, Painted Pony Guest Ranch.

The yoga portions of these “Discover You!” experiences are not about doing yoga poses with horses as props.  The horses are full partners or facilitators in horse-human interactions – a foundational belief of equine-assisted wellness.  Our activities with horses are also grounded in the philosophy of natural horsemanship; that is, horses have complex, emotional lives as herd beings.

Horses are gifted and intuitive teachers who give us honest feedback to support our personal development if we are prepared and willing to listen.  The yoga portion of the workshops and retreats aims to enhance our sense of our inner state, so when we move on to activities with horses, we are more open to learning from them.

“We expect the participants to grow with all the positive energy, but for us, it is a positive experience for the horses as well.  Natural horsemanship helps the horses communicate with humans, and our horses were certainly hooked on to the people as well,” says Kay.

The yoga practice is designed for beginners, and when possible takes place outdoors.  The practice is intended to be restorative and rebalancing.

“After a deep connection made with the horses through the equine assisted learning activities, participants easily settle into the yoga practice.  They are asked to pay particular attention to the breath and to bring awareness into the body,” says Jo-Ann Bance, instructor, For Our Inner Yogi.

“Then as we move from the stillness of Savasana, we are invited once more to connect with our equine friends,” says Jo-Ann.

horses winterEnergy flows from person to person to horse as they connect to help each other work through an obstacle course.  The human partners describe trust and patience, and the horse partners rest their heads against kind hands.  The herd is complete.

No horse experience is needed for the equine activities, and safety and well-being for all is paramount.  Sessions with the horses are on the ground in small groups.  The retreats in Costa Rica also offer cultural and spa components, and trail rides into the countryside are tailored to all abilities.

Jo-Ann Bance, a SOYA 200 teacher who is currently upgrading to her SOYA 500 hr certification.  She and Sandy Bell will be hosting workshops at Windhorse Retreat on March 22-23 and April 5-6.  Planning is underway for a week-long retreat in December in Costa Rica.  Space is very limited.  To register text or phone  403-700-7880, or email chinookcom@gmail.com.  For more information visit www.facebook.com/events

Camel

Open Your Heart in Camel Pose

Ustrasana – Camel Pose
by Joanne Scheurwater, SOYA500 teacher in Ft McMurray, AB

“When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.”  Kahlil Gibran.

The Camel or “Ustrasana” is a chest opening pose which helps us to open our heart chakra.  Jack Kornfield says that when we open our heart and listen as if we are in a temple all kinds of great possibilities awaken.   Even miracles can happen.   Let’s enjoy opening our hearts today in Camel pose.

Kneel with knees directly under hips and legs hip width apart. Feet can be flat with bottom of foot facing upwards or heels up with weight on the ball of the foot.

This should not hurt your lower back or your neck! In yoga we never move into pain! If your back hurts, don’t bend so deeply and be sure you are pressing your pelvis forward. If your neck hurts, be sure you have tucked your chin in. If it still hurts, please come out of the pose right away.

With an exhalation, press the pelvis strongly forward and pull the thighs forward and upward.

Gradually bend your back towards the floor while at the same time lifting the ribcage and broadening the chest.

Now lift your sternum towards the ceiling, pull the shoulders back and stretch your arms from the shoulders towards the feet. If your fingertips or hands touch your heels, you may grasp them while continuing to press the pelvis forward to protect the low back.

Tuck the chin in towards the ears to protect the neck.

Continue to breathe evenly.

Come out of the pose slowly and carefully. Release the heels if you are holding them and inhale, come up evenly without allowing the shoulders to twist. Once you are up, sink down into Child’s Pose, Pranatanasana, and breathe strongly into your back. Take deep breaths, such that your back might rise towards the ceiling with your inhale and your chest sink more onto your thighs with the exhale. Take several breaths here, sending the breath to anywhere in the back that might feel fatigued or stiff.

Benefits:
Increased lung capacity, benefical for the liver, pancreas, kidneys.
Improves blood circulation to organs.
Tones muscles of back and spine.
Removes stiffness in shoulders and back.
Stretches quadriceps and llipsoas muscles, aiding sciatica.
Relieves abdominal cramping.

Precautions:
Do not do if suffering from headache, migraine, or uncontrolled high blood pressure.
Not recommended if recovering from heart attack or hernia.
Do not hold breath, be careful not to compress neck.
Not appropriate if suffering from constipation or diarrhea.

Modifications:
If sore knees, place blanket under knees.
If can’t keep hips forward, don’t grasp heels.

Back Problems: 
Take a very shallow bend and move into and out of pose slowly and cautiously.
Support the back with props or a chair padded with blankets
Take care to breathe evenly while in pose, do not hold breath.
Take care to breath deeply into back in counter pose.
Sit on chair and grasp the outside rings of back of chair, then exhale and press hips forward, lifting ribcage and sternum and moving into pose.

Heart Problems:
Move slowly and carefully into a supported pose, using bolsters, blocks and blankets or a chair padded with blankets.
Be sure to advise the instructor if you feel any discomfort at all.