Mandala Moon Yoga, LLC - Blog

Gratitude

11/20/2023

Quick. Think of one thing you are grateful for in this moment. It doesn’t have to be something impressive. A hot cup of tea, a quiet house, a beautiful sunset, a good night’s sleep?

Research over the last several decades shows that mindfully incorporating gratitude into your life benefits the body, mind, and spirit, and supports your overall well-being. Studies have indicated that a mindful gratitude habit can produce better immune and heart function as well as improved mood and resilience.

Here are some ways to cultivate gratitude during your yoga practice:

Set an Intention of Gratitude: Before you begin your practice, take a moment to set an intention of gratitude. This could be a simple statement like, "I am grateful for the opportunity to practice yoga today," or a more specific expression of gratitude for something in your life.
Bring Awareness to Your Breath: As you begin your practice, focus on your breath. Notice the natural flow of your inhalation and exhalation. With each breath, silently express gratitude for the gift of life and the ability to breathe.
Appreciate Your Body: As you move through your poses, bring awareness to the sensations in your body. Notice the strength and flexibility in your muscles, the range of motion in your joints, and the overall sense of well-being that yoga brings.
Express Gratitude for Your Surroundings: Take a moment to appreciate your yoga space. Notice the calmness of the room, the comfort of your mat, and the presence of any supportive props or tools. How about your yoga community?
Reflect on Gratitude at the End of Practice: As you come to the end of your practice, take a few minutes to reflect on the things you are grateful for. This could be anything from your health and relationships to your personal growth and achievements.
Incorporate Gratitude into Specific Poses: Certain yoga poses can lend themselves particularly well to cultivating gratitude. For instance, in Mountain Pose (Tadasana), you can feel grounded and connected to the earth, expressing gratitude for its support. In Child's Pose (Balasana), you can surrender and release tension, expressing gratitude for the opportunity to rest and rejuvenate.
Practice Gratitude Outside of Yoga: The benefits of gratitude extend beyond the yoga mat. Make it a habit to express gratitude throughout your day, noticing the small things that you appreciate. This can help cultivate a more positive and optimistic outlook on life.

Gratitude is not about forcing positivity or ignoring challenges. It's about acknowledging the good in your life, even amidst difficulties. By incorporating gratitude into your yoga practice and daily life, you can enhance your overall well-being and cultivate a deeper appreciation for the present moment.

Diwali

11/6/2023

Imagine if we rolled Christmas, Hanukkah, New Year, and Independence Day celebrations all into one big holiday. In India and some other countries, Diwali is a holiday much like that. Diwali, also known as Deepavali, is the festival of lights. It is one of the most important and popular festivals in Hinduism, and is also celebrated by Sikhs and Jains. Diwali symbolizes the victory of light over darkness, good over evil, and knowledge over ignorance. As yoga practitioners of any faith, we can appreciate all that the holiday represents.

The festival is celebrated on the darkest night of the Hindu lunar month Kartika, which typically falls between mid-October and mid-November. In 2023, Diwali will be celebrated on Sunday, November 12th.

Diwali is celebrated with a variety of rituals and traditions, which vary depending on the region and community. However, some common elements include:

Cleaning and decorating the home: Diwali is a time for new beginnings, so it is customary to clean and decorate the home before the festival. This includes lighting diyas (clay lamps) and candles, and creating rangolis (colorful patterns made from sand or colored powder) on the floor.
Worshipping Lakshmi: Lakshmi, the Hindu goddess of wealth and prosperity, is worshipped on Diwali. People pray to Lakshmi for good fortune and blessings.
Exchanging gifts: Diwali is a time to celebrate with family and friends. People exchange gifts, such as sweets, clothes, and money.
Setting off fireworks: Fireworks are a popular part of Diwali celebrations. They are set off to symbolize the victory of light over darkness.

Both yoga and Diwali emphasize the importance of inner transformation. Yoga teaches us to cultivate inner light and awareness through the practice of asanas (yoga postures), pranayama (breathing exercises), meditation, and yama and niyama (ethical and moral guidelines). Diwali is a time to reflect on our inner state and to make a commitment to live a more virtuous life.
Here are some specific ways in which Diwali and yoga are connected:

The light of awareness: In yoga, the light of awareness is often symbolized by the flame of a candle or diya. Diwali is the festival of lights, and it is a time to celebrate the light of awareness within ourselves.
The victory of good over evil: Yoga teaches us that the greatest battle is the one that we fight within ourselves, between our higher and lower natures. Diwali celebrates the victory of good over evil, and it is a time to recommit ourselves to living a life of truth and righteousness.
The importance of inner cleanliness: Yoga teaches us that the body is a temple, and that we should treat it with respect and care. Diwali is a time to clean and decorate our homes, and it is also a time to cleanse our bodies and minds of negativity.
The spirit of generosity: Yoga teaches us to be selfless and to give to others without expectation of anything in return. Diwali is a time to exchange gifts with loved ones, and it is also a time to give back to our communities through charitable donations.

Overall, Diwali and yoga are two complementary traditions that promote inner transformation and spiritual growth. By practicing yoga during Diwali, we can deepen our understanding of the festival's meaning and significance.

Here are some specific yoga practices that you can do during Diwali:

Sun salutations: Surya Namaskar, or sun salutations, is a powerful sequence of yoga postures that helps to energize the body and mind. It is a great practice to do in the morning of Diwali, to welcome the light of the festival.
Candlelit meditation: Candlelit meditation can help you to focus on your inner light and to cultivate feelings of peace and joy. To practice candlelit meditation, sit in a comfortable position and focus your gaze on the flame of a candle. Allow your breath to become slow and deep, and relax your mind and body.
Yoga Nidra: Yoga Nidra, or yogic sleep, is a deeply relaxing and restorative practice. It is a great way to end the day of Diwali and to prepare for a peaceful night's sleep. If you have a meditation app, you can probably find a guided Yoga Nidra recording. For a simple version, lie down on your back in a comfortable position and close your eyes. Allow your body to become completely relaxed and still. Then, begin to scan your body from your head to your toes, bringing awareness to each part of your body and relaxing it deeply. Once your body is completely relaxed, you can begin to practice guided meditation.

May you have a happy, healthy, and prosperous Diwali!

Ayurvedic Tips for Late Fall/Early Winter

10/15/2023

We are a good month into fall here in CNY now. The trees are showing off, families are heading in droves to the pumpkin patches and apple farms, Halloween displays are popping up, and we’ve replaced the petunias and dahlias with mums. I have to admit I love pulling out the cozy sweaters and boots. Fall is my favorite season. I just wish it lasted longer.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, late autumn and winter are considered Vata season. The weather is more consistently rough, cold, and dry, and we might feel that manifesting in our bodies as dry skin, chapped lips, dry hair, and cold appendages.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Vata season (late fall and winter).

There’s a reason we crave comfort food this time of year. Eat warm or hot foods that are high in protein and fat, such as soups and stews, cooked grains, and steamed veggies. Indulge in grains, including sourdough or ezekial bread.
Eat from the seasonal harvest: apples (with skins), squash, root vegetables, and greens.
Reduce intake of raw, cold, and dry foods.
Establish a consistent daily routine, waking up, eating meals, and going to bed at the same time each day.
Incorporate a daily meditation practice. Be sure to cover your lap with a blanket or wrap yourself in a warm meditation shawl.
Practice Abhyanga, daily self-massage with oil. Sesame oil is a great choice for this season because it is warming as well as moisturizing. Warm the oil in a sink of hot water, then apply oil to the whole body, starting with the feet. Use long strokes on the long bones and circular motions around the joints, torso, low back, and hips.
Choose slower, gentler forms of exercise, such as walking, biking, tai chi, and yoga.
Balance activities with plenty of rest.
Dress in warm layers and consider a hat or hood. Consider wearing warming colors such as red and orange.

The Winds of Yoga - Pancha Vayu

10/8/2023

Prana is energy, the orchestrating life force that animates our bodies. In yoga and ayurveda, it is broken into five subdivisions, or currents, of Prana. The five vayus are:

Prana vayu: Not to be confused with “big P” Prana, “little p” prana is inward moving energy, responsible for inspiration, vitality, and enthusiasm. It is located in the chest and head.
Apana vayu: Downward moving prana, responsible for elimination and grounding. It is located in the lower abdomen and pelvis.
Samana vayu: Responsible for assimilation, discernment, and absorption. It is located in the navel and solar plexus.
Udana vayu: The upward moving breath, responsible for speech, communication, expression, and spiritual development. It is located in the throat.
Vyana vayu: Responsible for circulation of Prana, expansiveness, pervasiveness, movement, and coordination. It is located throughout the body.

The vayus don’t work alone. They are part of a system, and it might make more sense if you think of the way you process daily events. You take in food, liquid, information, and experiences. You process everything that you took in, absorbing what you need and eliminating the rest. As a result, you are nourished, and there is physical and mental growth. There are many things we can do to balance the five vayus, including yoga, pranayama (breathwork), meditation, and living in harmony with nature. By balancing the five vayus, we can improve our overall health and well-being.

When the five vayus are in balance, we experience physical, emotional, and mental well-being. However, if one or more of the vayus becomes imbalanced, it can lead to a variety of health problems.
Here are some examples of how the five vayus can manifest in our daily lives:

Prana vayu: When prana vayu is strong, we feel energetic, motivated, and enthusiastic. When prana vayu is weak, we may feel tired, sluggish, and depressed.
Apana vayu: When apana vayu is strong, we are able to eliminate waste products easily and effectively. When apana vayu is weak, we may experience constipation, diarrhea, or other digestive problems.
Samana vayu: When samana vayu is strong, we are able to digest our food and assimilate nutrients efficiently. When samana vayu is weak, we may experience indigestion, bloating, or other digestive problems.
Udana vayu: When udana vayu is strong, we are able to communicate effectively and stand up for ourselves. We may also feel a strong connection to our spiritual selves. When udana vayu is weak, we may have difficulty speaking up or expressing ourselves. We may also feel lost or disconnected from our spiritual selves.
Vyana vayu: When vyana vayu is strong, we have good circulation and coordination. We are able to move freely and easily. When vyana vayu is weak, we may experience fatigue, muscle weakness, or stiffness.

Warrior 1 Pose/Virabhadrasana

10/1/2023

Warrior 1 is a common posture in most styles of yoga. In Kripalu yoga, it is simply known as Warrior, while the pose often called Warrior 2 is known as Side Warrior. Does it seem odd to have so many warrior poses in a practice that is known to be peaceful and non-violent? After all, warriors typically go into battle. Warrior 1 is a powerful pose, and the ”opponent” is usually considered to be ignorance or evil. Think of yourself as a peaceful or a spiritual warrior, slashing negativity and stress with your imaginary sword.

Sanskrit:
Vira = Hero, Brave; Bhadra = Blessed, Virtuous, Auspicious; Asana = Pose; Eka = One
(veer-uh-buh-DRAH-sah-nah EH-ka)

Benefits/Purpose:
This pose strengthens the legs, buttocks, back, abdomen shoulders, and arms. It stretches the legs, hip flexors, abdomen and chest, and it facilitates digestion while supporting the immune system.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, keep your hands on your waist and avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the shoulders, knees, hips, or legs, you may want to avoid the posture.

How to Practice:

Stand in Tadasana at the front of your mat, hands on your waist.
Step back with your left foot, about a leg’s length, keeping the feet hip width apart, (like your feet are on railroad tracks). Bend your right knee over the ankle. You can keep your back heel lifted “Kripalu style” (this version is often called a high lunge) or plant the left heel with the toes pointed toward the left upper corner of your mat. If you right knee is past the ankle, step the left foot back more.
Move your tail toward the ground to lengthen the low back, and press the left thigh back.
Raise your arms overhead into a parallel or “V” position. Draw your upper shoulder blades out away from the spine and the bottom tips of the shoulder blades in and down; reach up with soft fingers.
Inhale and lengthen up out of your waist, exhale as you arch your upper back, keeping your neck in line with the spine. Keep the sternum lifted, and avoid collapsing in the low back.
To release, lead with your chest to come up straight, then lower your arms and bring your hands onto your front thigh. Lean into the thigh as you step your back foot forward into Tadasana.
Rest and observe, and repeat on the other side.

Modifications/Variations:

Keep the hands on the waist.
Practice with a straight spine or just a slight arch in the back.
Take a smaller step back.
Come into a low lunge with hands supporting the low back or front knee.
Bring arms into Goddess position or clasp your hands behind your back.
For a flow; inhale as you straighten front leg; exhale as you bend it.
Humble Warrior.

Eagle Pose

9/11/2023

Garudasana, known most commonly as Eagle Pose, is a powerful balancing posture. Garuda is a mythological bird creature, who has both human and bird-like features. He represents courage, birth, and heaven and is also associated with the sun and fire. Garuda is the vahana, or vehicle, for the Hindu god Vishnu.

Sanskrit:
Garuda = “King of the Birds”; Asana = Pose (Gah-rue-DAH-sah-nah)

Benefits/Purpose:
This pose strengthens the shoulders, core, thighs, and ankles. It stretches the back and shoulders, and helps develop and improve concentration, balance, and resilience.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the shoulders, knees, hips, or legs, you may want to avoid the posture.

How to Practice:

Stand in Tadasana with your hands on your waist.
Bend your knees until you feel your quads engage.
Shift your weight into your left foot and cross your right thigh over your left.
Bend your left knee as much as you can while maintaining stability.
Hug the outside edge of your right foot into the outside of your left calf, or wrap your right toes behind your left calf or ankle, if possible.
Reach your arms out in front of you at shoulder level, and cross your left arm over the right. Reach both arms in opposite directions as far as you can. Bend your elbows and touch opposite shoulders. Raise your hands in front of your face. Cross your wrists and clasp your hands or forearms.
Squeeze your arms and legs together tightly and bend your left knee to lower your hips. Adjust your torso so that your elbows are over your knees.
Lift your sternum and elbows to support your spine. If you feel compression in the low back, press your tailbone down until the tension is relieved.
To release, unwind your arms. Lengthen your left leg. Unwind your right leg, and stand in Tadasana.
Relax your arms by your sides.
Rest and observe, and repeat on the other side.

Modifications/Variations:

Keep the hands on the waist.
Arms lifted like wings.
Foot on a block.
Garuda mudra instead of eagle arms.
Lean buttocks against a wall.
Add a forward bend.

Manipura - The Solar Plexus Chakra

8/22/2023

If you don’t know what chakras are yet, refer back to the post on Muladhara, which includes an introduction to the subtle energy body.

The third chakra is Manipura, which means “jewel in the city” or “lustrous gem.” It is located above the naval, at the solar plexus, between the ribs, and includes the stomach, thoracic region of the back, and digestive tract.

The element associated with manipura is fire, and it’s associated with our drive, power, and sense of self. A balanced manipura offers us a feeling of empowerment. Like all the chakras, it’s important to find the perfect balance. Too much empowerment might create arrogance or egoistical behavior. Not enough empowerment may result in being afraid to speak up at all. We want that balanced sense of self and confidence. Think of tending a fire. You want to give it enough fuel to keep it burning, but not so much that it rages out of control.

To help balance manipura, consider a walk in the sun or spending time by a fire. Affirmations or mantras such as “I am power” or “I have power” can help convince your mind of your intentions as well.

In our yoga practice, we can focus on twists (like matsyendrasana) and core strengtheners, such as plank (phalahakasana) and upward boat pose (urdvha navasana).

When you experience physical issues such as ulcers, heartburn, IBS, or acid indigestion, consider that it may be more than just your physical body. It could be your energy body sending you a message that you need to find your power or as they said back in the 60’s “find yourself.”

Standing Squat (Chair Pose)

8/6/2023

Utkatasana, known most commonly as Chair Pose, is also called Standing Squat, Fierce Seat, and Powerful Pose. It is a strong, confident pose. Try it for grounding just before a balance pose!

Sanskrit:
Utkata = Fierce, Powerful, Intense; Asana = Pose
(OOT-kah-TAH-sah-nah)

Benefits/Purpose:
This pose strengthens the core, thighs, and ankles. It helps develop and improve concentration, balance, and resilience. Teachers will often cue you to sit back into an “imaginary chair.” As you bend your knees into this standing squat position, you will begin to feel the heat quickly, especially in the quadricep muscles.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the knees, hips, or legs, you may want to avoid the posture.

How to Practice:

Stand in Tadasana with your arms by your sides.
Raise your arms in front of you at shoulder height, palms facing in or down.
Reach out through your fingertips and draw shoulders back and down.
Bend knees to lower your hips and allow your back to arch gently while keeping waist long. If you feel any compression in your low back, curl your tailbone down until the discomfort is gone.
Lower your hips to work your quads and stretch your hamstrings. Lift your hips if you feel discomfort in your knees.
Maintain the arch in your spine.
To release, press down through your feet and rise to standing. Lower your arms to your side.

Modifications/Variations:

Keep the hands on the waist.
Arms lifted outside the ears or arms overhead with palms together.
Hands at the heart in Anjali Mudra (prayer position_
Lift heels for balance challenge.
Lean buttocks against a wall.
Inhale a few inches out of the squat, exhale deeper into the squat.
Block between the thighs to help engage adductors.

Ayurvedic Tips for Summer

7/17/2023

Ayurveda is Yoga’s sister science, and literally, “the science of life.” Ayurveda is about living in harmony with nature. When the seasons shift, we can make adjustments in our lives to feel better and find balance. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, the hot, humid “dog days” of summer are considered Pitta season. During the long, sunny days of summer, it’s easy to become overheated, especially if pitta is your dominant dosha. If you feel irritable, hot, and sweaty, you may have excess pitta. Other signs include inflammation and redness of the skin, red eyes, short temper, and acid indigestion.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Pitta season (late spring, summer, and early fall).

Drink more water to stay hydrated, at least 6 cups a day, and add some other cooling beverages such as coconut water or aloe vera juice.
Avoid hot, spicy, and salty foods, coffee, fried food, hard liquor, red wine, and red meat. All of these will increase pitta dosha and are considered too heating for the summer.
Choose pitta-pacifying foods instead. Some good choices are yogurt, cucumber, apples, pears, mango, melon, cilantro, mint, artichoke, broccoli, summer squash, leafy greens. Eat fresh and local!
Try to avoid direct sun exposure between 10 a.m. and 2 p.m. If you must be outdoors, wear loose fitting and light colored cotton clothes that that will allow your skin to breathe and that will reflect the sunlight. Wear a sunhat as well.
Good movement options include yin or restorative yoga, walking early in the morning, and water sports.
Use your cooling yoga breaths, sitali or sitkari. Instructions are available in the video linked in the next bullet.
Check out our video for a cooling practice here. Scroll down to the 6th video, "Cooling Practice."
If you practice self-massage with oils, switch to a cooling coconut oil for summer.
If you're feeling physically or emotionally overheated, try a few spritzes of rose water on your face and skin.

Downward-Facing Dog

7/10/2023

Adho Mukha Svanasana, or Downward-Facing Dog Pose, is one of the most well known yoga postures. It’s one of the poses of Surya Namaskar or Sun Salutations, and it’s often used as a transition when moving from the floor into a standing posture. Although some practices, mainly vinyasa, use it as a resting pose, most practitioners will find it at least a bit challenging. It is a pose that strengthens and stretches the body. For some bodies, the stretch is more of a challenge, and for others, the strength needed to stabilize the body while holding the body inverted against gravity is more of an effort.

Sanskrit:
Adho = Downward; Mukha = Facing; Svana = Dog; Asana = pose
(Ah-doh MOO-kah shvah-NAH-sah-nah)

Benefits/Purpose:
Downward-Facing Dog, or “Down Dog,” strengthens the upper body, elongates and gently realigns the vertebrae, stretches the back of the legs, improves circulation, and relieves tension from the neck and back.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have weak back muscles, hamstrings, sciatica, or knee problems, keep knees bent and spine straight. For those with carpal tunnel syndrome, press into the base of the fingers. For those with recent or chronic injuries or inflammation in ankle, knee, leg, hip, back, shoulder, arm, or wrist or those with uncontrolled high blood pressure or diseases of the eyes or ears, the pose may be contraindicated.

How to Practice:

Begin in table position (on your hands and knees), with knees under the hips and wrists under the shoulders. Spread your fingers and curl your toes under.
Press into your hands and engage your arms, shoulders, and pectoral muscles to stabilize your body. Keep your knees bent as you raise your hips as high as you can.
Pull your shoulder blades down and draw them away from the spine. Engage and stabilize your shoulders as you lengthen your waist.
Ground through your index fingers and thumbs.
Press your heels toward the ground and straighten your legs as much as possible, comfortably, maintaining elongated spine.
Keep the neck in in line with the spine.
To release, bend your knees and lower back into table position.

Modifications/Variations:

Practice with your hands on a wall or the back of a chair.
Bend the knees to ease the pressure on the hamstrings and low back.
Use a wedge or the wall to support the heels.