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Upward-Facing Dog/Urdvha Mukha Svanasana

6/3/2025

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Upward-Facing Dog Pose, often called just "Up Dog," is a powerful and uplifting posture often woven into vinyasa flows and sun salutations. 

This pose offers strength, openness, and energy when practiced with awareness and proper alignment. Whether you’re just beginning your yoga journey or deepening your flow, remember to honor your body in its current state.

Practice with curiosity, listen to your body, and don’t hesitate to modify. Over time, your Up Dog will become less about forcing a shape and more about enjoying the spaciousness it can bring.
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Benefits of Upward-Facing Dog
  • Strengthens the upper body: Builds strength in the arms, shoulders, wrists, and upper back.
  • Opens the chest and lungs: Promotes better posture and counteracts slouching or forward hunching.
  • Stimulates abdominal organs: Offers a gentle stretch to the belly, supporting digestion.
  • Improves spinal flexibility: Increases extension through the thoracic and lumbar spine.
  • Boosts energy: This heart-opening posture can feel energizing, especially in the morning.
Avoid or modify this pose if you have:
  • Recent or chronic back injuries
  • Carpal tunnel syndrome or wrist issues
  • Shoulder injuries
  • Pregnancy (especially in the 2nd and 3rd trimesters)
  • Neck sensitivity (avoid throwing the head back)
Check with your health care provider before beginning any physical practice. If you have high blood pressure, or back, neck or abdominal pain, try Sphinx Pose first. 

As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

Preparatory Poses & Warm-Ups
To safely enter Upward-Facing Dog, it’s helpful to first prepare the spine, shoulders, and wrists. Try these warm-ups:
  • Cat-Cow (Marjaryasana-Bitilasana) – warms up spinal mobility
  • Cobra Pose (Bhujangasana) – builds foundational backbend strength
  • Sphinx Pose – strengthens the lower back without pressure on the wrists
  • Forearm or regular Plank Pose – activates core and shoulder engagement
  • Bridge Pose (Setu Bandhasana) – encourages spinal extension and heart opening
How to Practice
  1. Start lying face down on your mat, legs extended back with the tops of your feet pressing into the floor, hip-width apart.
  2. Place your hands under your shoulders, fingers spread wide. Hug your elbows in close to your ribs.
  3. Press firmly into your palms and tops of your feet as you inhale and lift your chest forward and up. Straighten your arms without locking the elbows.
  4. Lift your thighs and knees off the mat by engaging your quadriceps. Only the hands and tops of the feet should be touching the ground.
  5. Open your chest by drawing the shoulder blades down and together. Keep the neck long; gaze slightly forward or up (without crunching the neck).
  6. Hold for a few breaths, then gently lower back down or transition into Downward-Facing Dog.
Adaptations & Variations
  • Cobra Pose instead of Up Dog: Ideal for beginners, those with low back or wrist concerns, or anyone looking for a gentler alternative.
  • Keep thighs on the ground: If lifting the legs causes discomfort, keep them grounded and focus on opening the chest without overextending the spine.
Props for Support
  • Yoga blocks: Placed under the hands to reduce pressure on wrists and shoulders.
  • Blanket under thighs or pelvis: Provides cushioning and can decrease lumbar compression.
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Vijnanamaya Kosha

5/25/2025

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In the ancient yogic tradition, the human experience is described as being composed of five layers, or koshas, each representing a different aspect of our being. These koshas range from the tangible, physical body to the most subtle layers of consciousness.

Here we explore the fourth sheath, Vijnanamaya Kosha, the wisdom body. The Sanskrit word Vijnana can be translated as "inner wisdom" or "discernment." Maya means "composed of," and kosha means "sheath" or "layer." So Vijnanamaya Kosha is the sheath composed of wisdom. It bridges the gap between our rational thinking mind and the deeper, intuitive knowledge that guides our choices and aligns us with truth.

This kosha encompasses our intellect, intuition, and higher knowledge. It’s the part of us that discerns right from wrong—not from a place of societal conditioning, but from an inner knowing aligned with dharma (our true purpose).

When we step onto the yoga mat or sit in meditation, we are not just moving or breathing—we are refining our awareness. As we move deeper into practice, we begin to experience the subtle dimensions of our being. Vijnanamaya Kosha becomes accessible when we quiet the chatter of the mind and connect to the witness within.

This is the kosha where clarity arises, where we begin to observe our thoughts without becoming entangled in them. Through practices such as self-inquiry (Svadhyaya), meditation, and mindful awareness, we strengthen this sheath and develop insight into who we truly are beyond the roles we play.

Signs of a Balanced Vijnanamaya Kosha
  • A strong sense of inner guidance
  • Clear decision-making free from ego or fear
  • Alignment of thoughts, speech, and action
  • A life led by values and inner conviction (yamas & niyamas)
  • The ability to pause and reflect before reacting
When this kosha is out of balance, we may feel confused, indecisive, or disconnected from our intuition. We might struggle to trust ourselves or feel overwhelmed by external opinions.

How to Nourish the Wisdom Body
To cultivate Vijnanamaya Kosha, try integrating the following into your yoga and spiritual practice:
  1. Meditation – Spend time each day observing your thoughts without judgment. Try practices like Mindful Meditation (observing thoughts without judgement) or Yoga Nidra.
  2. Svadhyaya (Self-study) – Read sacred texts, journal, or engage in contemplative inquiry.
  3. Satsang – Spend time with wise teachers or in the company of those who inspire you to live with integrity.
  4. Live with Awareness – Bring mindfulness into daily actions. Ask yourself: "Is this choice aligned with my highest truth?"
  5. Asana with Intention – Practice yoga poses not just for flexibility or strength, but as a way to cultivate inner stillness and reflection.
The Path Toward Inner Wisdom
Ultimately, working with Vijnanamaya Kosha is about developing a relationship with your inner guide. It’s the subtle intelligence that whispers truth in quiet moments. When we slow down, listen, and trust, we open to a life lived not from impulse, but from insight.

As we journey through the koshas—from the physical body to the blissful core—we begin to experience ourselves not as fragmented parts, but as a harmonious whole. Vijnanamaya Kosha is a pivotal gateway in this unfolding—a bridge between mind and soul.

The ultimate goal is for your practice to illuminate the wisdom and joy* that already lives within you. 

*More on joy next month when we dive into Anandamaya Kosha, the bliss layer!
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Skandasana - Side Lunge Pose

5/11/2025

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Skandasana is a low side lunge that requires mobility, strength, and control. Named after Skanda, a warrior deity in Hindu mythology, the pose invites a grounded yet agile energy. It’s commonly practiced as part of hip-opening flows, including the traditional Kripalu Moon Salutations, or as a transition between standing poses.

Sanskrit
Skanda = a warrior deity associated with courage, wisdom, and valor; son of Shiva and Parvati
Asana = Pose
(Skan-DAH-suh-nuh)

Benefits
  • Stretches the inner thighs, groin, and hamstrings
  • Engages and builds strength in the quads, glutes, and calves.
  • Enhances joint health and range of motion in the hips and knees.
  • Requires and cultivates core stability and mental concentration.
  • Opens energetic pathways in the lower body, encouraging grounding and vitality.
How to Practice
  1. Start in a Wide-Legged Forward Fold
    Begin standing with your feet about 3 to 4 feet apart. Fold forward, letting your hands touch the mat.
  2. Bend into One Knee
    Shift your weight into your right foot, bending the right knee deeply as you sink your hips toward the floor. Keep the left leg extended with the toes pointing upward, heel grounded.
  3. Adjust Your Upper Body
    Keep your spine long and chest lifted. Bring your hands to prayer at your heart or place them on the mat for support.
  4. Stay Active
    Flex the extended foot to engage the leg. Keep the bent knee tracking over the toes. Engage your core and press into the grounded foot.
  5. Breathe and Hold
    Hold the pose for 5–8 breaths, feeling the stretch and strength in the legs and hips.
  6. Transition to the Other Side
    Use your hands for balance if needed, shift your weight through center, and repeat on the other side.
Variations
Skandasana can be intense, especially if you're working with tight hips, joint issues, or limited mobility. Here are some helpful adaptations:
  • Place yoga blocks under your hands for balance and support.
  • If your squatting heel doesn’t comfortably reach the ground, lift or prop it to reduce strain on the ankle.
  • If you want some balance support, lower the ball of the extended leg’s foot.
  • Reduce the width of your stance to make the pose more accessible.
  • Sit on a bolster or folded blanket to decrease the depth of the lunge.
  • Come into a “higher” version of the pose. From a wide stance, bend right knee as much as is comfortable and shift weight to the right.
  • Start in Malasana
Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

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Showing Up for Yourself

4/28/2025

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Have you ever registered for a class and then cancelled at the last minute because you had a bad day, were tired, it was too cold/icy/snowy/hot, you decided the couch/a good show/dinner with friends/whatever was a better idea? Did you ever feel intimidated by other students or like you weren’t flexible enough or couldn’t possibly be still and quiet during the opening centering or relaxation?

There are so many reasons not to show up. And some are valid, of course, like illness, injury, or supporting a loved one.
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Showing up for yourself is a deeper commitment than just physical presence. It's an act of self-respect and awareness. It means acknowledging your needs – physical, mental, and emotional – and consciously choosing  to honor them, even when it's difficult, inconvenient, or goes against the grain of external demands.

On the Mat: More Than Just Movement
Your yoga mat can be a powerful laboratory for practicing this commitment. Showing up for yourself on your mat might look like:
  • Listening Intently: Tuning in to your body's signals. Choosing Child's Pose when you need rest, even if the class is moving into a challenging inversion. Modifying a pose not out of avoidance, but out of respect for your current energy levels or physical limitations.
  • Breathing Through Discomfort: Staying present with your breath when a pose feels challenging, rather than holding your breath or mentally checking out. This teaches resilience and mindful presence.
  • Practicing Non-Judgment: Accepting where you are today without comparing yourself to others, or even to yourself on a different day. Showing up means meeting yourself with kindness, exactly as you are.
  • Honoring Stillness: Embracing Savasana not just as the end of class, but as a vital moment to integrate, rest, and simply be. Resisting the urge to fidget or mentally plan the rest of your day is a way of showing up for your need for quiet integration.
Off the Mat: Integrating the Practice
The true power of yoga unfolds when we take these lessons off the mat and into our daily lives. Showing up for yourself beyond the studio walls can manifest in countless ways:
  • Setting Boundaries: Saying "no" to commitments that drain you or "yes" to activities that nourish you, even if it disappoints someone else.
  • Prioritizing Rest: Recognizing fatigue not as weakness, but as a signal. Allowing yourself adequate sleep and downtime.
  • Mindful Choices: Choosing foods that make you feel good, moving your body in ways you enjoy, and engaging in activities that align with your values.
  • Self-Compassion: Speaking to yourself with the same kindness and understanding you would offer a dear friend, especially during difficult times.
  • Checking In: Regularly pausing throughout your day to ask, "What do I need right now?" and then acting on that inner wisdom.


A Continuous Journey
Showing up for yourself isn't a one-time act; it's a continuous practice, much like yoga itself. Some days it will feel easy and natural, while other days it will require conscious effort and courage. There will be times you stumble. That's okay. The practice is simply to notice, forgive yourself, and begin again.
Each time you choose to listen to your inner voice, honor your limits, nourish your body, or protect your peace, you are reinforcing the message that you matter. You are cultivating a deeper relationship with yourself built on trust and respect.
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This week, we invite you to reflect: In what small way can you show up for yourself today, both on and off the mat? Remember, every conscious choice, no matter how small, is a powerful step on your journey.
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Manomaya Kosha

4/13/2025

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In yogic philosophy, the concept of the five koshas, or sheaths, provides a profound understanding of the layers that make up the human being. Let's take a look at the third layer, Manomaya Kosha, often translated as the mental sheath or mind-body.

The word "Manomaya" is derived from "Manas," the Sanskrit term for mind. This kosha encompasses the processing of thoughts, emotions, and sensory experiences. It's the part of us that interprets the world through our five senses – sight, sound, smell, taste, and touch – and reacts to these inputs.
Here's a breakdown of what the Manomaya Kosha governs:
  • Mind and Emotions: This layer is the seat of our conscious and subconscious mind, including our thoughts, feelings, desires, and aversions.
  • Sensory Perception: It receives and processes information gathered by the sensory organs, shaping our understanding of the external world.
  • Ego and Individuality: The Manomaya Kosha is closely linked to the development of our sense of "I" and "mine," contributing to our feeling of being a separate individual.
  • Mental Patterns and Beliefs: Our ingrained thought patterns, opinions, and belief systems reside within this sheath.
  • Memory and Imagination: The capacity to recall past experiences and envision future possibilities is a function of the Manomaya Kosha.​

The Role and Significance:
The Manomaya Kosha acts as a bridge between the physical and the more subtle layers of our being. It takes the raw data from the senses (Annamaya Kosha) and the vital energy (Pranamaya Kosha) and translates them into our mental and emotional reality.

This sheath is incredibly powerful. Our thoughts and emotions can significantly impact our physical body and our energy levels. A restless or agitated Manomaya Kosha can lead to stress, anxiety, and even physical ailments. Conversely, a balanced and calm mental sheath contributes to overall well-being.
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Working with the Manomaya Kosha:
Yoga and related practices offer various tools to cultivate a healthy and balanced Manomaya Kosha:
  • Yoga Asana: Physical postures can help to release tension and promote a sense of grounding, indirectly calming the mind.
  • Pranayama (Breathwork): Conscious breathing exercises can directly influence the flow of energy in the Pranamaya Kosha, which in turn calms the mental fluctuations of the Manomaya Kosha.
  • Meditation: Various meditation techniques help to observe and detach from the constant stream of thoughts, fostering mental clarity and emotional stability.
  • Mantra Chanting: The repetition of sacred sounds can focus the mind and reduce mental chatter.
  • Pratyahara (Sense Withdrawal): Practices that draw awareness inward, away from external stimuli, give the mind a chance to rest and become less reactive.
  • Mindfulness: Cultivating present moment awareness helps us observe our thoughts and emotions without judgment, allowing us to step out of habitual mental patterns.
By consciously engaging with these practices, we can learn to navigate the landscape of our minds, reduce the grip of negative thoughts and emotions, and ultimately move towards a greater sense of inner peace and well-being. Understanding the Manomaya Kosha is a crucial step in the journey of self-awareness and spiritual growth in yoga.
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Vikasita Kamalasana

4/7/2025

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We'll be exploring a non-traditional pose this month. It’s got a springy vibe, it’s doable for most, and it’s fun to say!

Vikasitakamalasana (or Vikasita Kamalasana) isn't a traditional or widely recognized pose, so you may find that different studios or teachers are using this pose name to describe different poses. For our purposes, we are referring to the version pictured in the graphic, above.

Vikasita = flowering or blossoming
Kamala = one of the names for lotus flower
Asana = pose
Vikasita Kamalasana = Flowering or Blossoming Lotus Pose
Pronounce: Vee-KAH-see-tah Kah-MAH-lah-sah-nah

Understanding the Concept of "Flowering Lotus"
  • Opening and Expansion: The term "flowering" suggests a deeper opening of the hips and a lifting of the chest, similar to a lotus flower blooming.
  • Progression from Lotus: It often implies a step beyond the basic seated Lotus Pose, potentially involving a balancing element. We’ll be exploring a variation progressing from bound angle pose.
  • Metaphorical Meaning: The lotus flower in yoga symbolizes spiritual awakening, purity, and resilience. The "flowering" aspect can represent the unfolding of one's potential or a spiritual awakening.
Instructions:
  1. Start in Baddha Konasana (Bound Angle Pose): Sit with the soles of your feet together and knees falling open to the sides. Hold onto your big toes with your “peace fingers,” clasp hands together under your feet, or hold your ankles.
  2. Lift the Feet: Lift both feet off the floor, keeping your heels pressed together and lifting the inner heels upward until you are balancing on your sit bones.
  3. Thread the Arms: Thread both arms under your knees.
  4. Find Balance: Join your thumb and forefinger together (Jnana Mudra). Open your chest, lift your heart, and focus your gaze on a drishti. Continue to balance on your sit bones.
  5. Hold and Breathe: Maintain a steady breath for a comfortable duration.
Variation:
​Utthita Vikasitakamalasana (Extended Blossoming Lotus Pose Variation): From the balanced position, you might extend your legs forward while still holding onto your big toes with your "peace-sign" fingers (index and middle finger). Lift your chest and gaze up.

Notes:
  • Warm-up: Always warm up your hips, knees, and ankles thoroughly before attempting Lotus or its variations. Hip openers like Baddha Konasana, Malasana (Garland Pose), and hip rotations are beneficial.
  • Listen to Your Body: Never force your legs into position. If you feel any pain, back off immediately.
  • Spinal Alignment: Maintain a tall and straight spine throughout the pose.
  • Breath: Breathe deeply and evenly throughout the practice.
  • Mindfulness: Focus on the sensations in your body and the flow of your breath.
  • Guidance: It's highly recommended to learn these poses from an experienced yoga instructor who can provide personalized guidance and ensure proper alignment.
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Unleash your Inner Roar

3/3/2025

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I used to joke that I wanted to design a tee shirt that says “There’s a breath for that.” In the realm of yoga and pranayama, there are practices for just about everything. Some practices gently soothe and calm us, some are meant to balance out our energy and wake up the brain, and some ignite a powerful, transformative energy. Lion's Breath, or Simhasana, falls firmly into the latter category.

This practice, often accompanied by a dramatic facial expression and a resounding "HA," is more than just a theatrical display; it's a potent tool for releasing tension, calming the mind, and invigorating the spirit. I urge you to Google “Lion’s Breath” for some entertaining photos. Don’t let the face dissuade you from the practice, though. There's much to be gained. See the end of this post for a shameless photo of me in this pose once upon a time in Utah. I had to modify a bit because of the dirty sidewalk, but you'll get the gist!

What is Lion's Breath?
Simhasana, derived from the Sanskrit words "simha" (lion) and "asana" (pose), mimics the posture and breath of a roaring lion. It involves:
  • Posture: Typically, it's performed in vajrasana (thunderbolt pose, sitting on your heels) with the hands placed on the knees or the floor, fingers spread wide like claws. Alternatively, it can be done seated in a comfortable cross-legged position or during standing poses.
  • Facial Expression: The mouth is opened wide, the tongue extended downwards, and the eyes are open wide and gazing up toward the space between the eyebrows.
  • Breath: A powerful, forceful exhale through the mouth, accompanied by an airy "HA" sound, resembling a lion's roar.

The Benefits of Lion's Breath:
This dynamic practice offers a multitude of benefits, both physical and mental:
  • Stress and Tension Release: The forceful exhale helps release pent-up emotions and physical tension, particularly in the face, jaw, and neck.
  • Vocal Cord Stimulation: It can be beneficial for singers, speakers, and anyone who wants to improve their vocal clarity and strength.
  • Facial Muscle Exercise: The exaggerated facial expression tones and strengthens the muscles of the face and neck, potentially reducing wrinkles.
  • Mental Clarity: The powerful breath and release can help clear mental clutter and promote a sense of calm and focus.
  • Digestive Fire (Agni) Stimulation: In yogic philosophy, the forceful exhale is believed to stimulate the digestive fire, aiding in digestion.
  • Emotional Release: The act of "roaring" can be a cathartic experience, allowing for the release of suppressed emotions.
  • Chakra Activation: From a yogic perspective, Simhasana is said to activate the throat chakra (Vishuddha), associated with communication and self-expression. 
How to Practice Lion's Breath:
  1. Find a Comfortable Position: Begin in Vajrasana (thunderbolt pose), or in a comfortable cross-legged position.
  2. Hand Placement: Place your hands on your knees or the floor, fingers spread wide.
  3. Prepare to Roar: Inhale deeply through your nose.
  4. Exhale Forcefully: Open your mouth wide, extend your tongue downward, and exhale through the mouth by contracting your abdominal muscles and pelvic floor. Make an airy "haaaaa" sound. Simultaneously, widen your eyes and gaze up and in, toward the center of your brow. You may also lift off your heels as you exhale.
  5. Repeat: Repeat the breath 3-5 times, or as desired.
  6. Relax: After completing the practice, sit quietly and observe the effects.
Tips and Considerations:
  • If you have any jaw pain or TMJ issues, be gentle with the facial expression.
  • ​Listen to your body and avoid pushing yourself beyond your limits.
  • This exercise, while beneficial, should not be used as a replacement for medical advice.
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The Voyage Within

2/23/2025

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I spent a few years as a stay-at-home mom. When my youngest child went off to first grade, I found myself with a bit of spare time for the first time in many years. My first order of business was joining a gym. Every weekday morning, after getting the little ones off to school, I went to the gym and took whatever class was offered in the 9 a.m. time slot. I enjoyed kickboxing, spinning, body sculpting, pilates, and on Fridays (cue the dramatic music), yoga.

In the beginning, I mostly appreciated a nice stretch after the previous days’ exertions. After a while though, I realized there was something special going on. I found myself looking forward to that Friday class all week. My family also figured out that something pretty amazing was happening. If I seemed cranky or out of sorts, they’d ask if I’d missed my yoga class that week. 

Like me, most people come to yoga thinking of it as another exercise. After a class or two, they start to realize that the practice goes far beyond the asanas.

A deeper understanding of yoga involves exploring the subtle layers of our being, known as the koshas. These five sheaths, like nested dolls, envelop our “Big S” Self (Atman) and offer a roadmap to achieving holistic well-being.

Let's unpack each layer:

1. Annamaya Kosha (The Food Body): This is the most tangible layer, our physical body, made up of the food we consume. Anna means food, and this kosha is nourished by the earth and sustained through proper nutrition, exercise, and rest. When this layer is balanced, we feel grounded, energized, and physically healthy. A healthy diet, adequate sleep, and mindful movement are key to keeping this kosha thriving.

2. Pranamaya Kosha (The Energy Body): This layer is the vital life force, made up of the prana that animates our physical body. It's the subtle energy network that flows through nadis (energy channels). Pranayama, (breath practices like Dirgha, Ujjayi, and Nadi Shodhana), directly impact this kosha, regulating our energy levels and calming the mind. When this layer is vibrant, we feel energetic, enthusiastic, and connected to our inner vitality. Deep, conscious breathing, along with practices like meditation and spending time in nature, help to cultivate and balance this vital energy.

3. Manomaya Kosha (The Mental Body): This layer encompasses our mind, thoughts, emotions, and sensory experiences. Manas means mind, and this kosha is responsible for processing information and creating our internal narrative. It's often the most turbulent layer, constantly bombarded with thoughts and feelings. Yoga and meditation help to quiet the mental chatter and cultivate a sense of inner peace. Mindfulness practices, self-reflection, and cultivating positive thinking are essential for harmonizing this kosha. Click here for a more detailed post on this layer.

4. Vijnanamaya Kosha (The Wisdom Body): This layer is the seat of our intellect, intuition, and wisdom. Vijnana means wisdom or knowledge. It's the part of us that discerns, understands, and connects to our higher Self. This kosha allows us to access our inner knowing and make conscious choices aligned with our values. Cultivating self-awareness, studying scriptures, and engaging in contemplative practices help to develop this layer. It's the bridge between our thinking mind and our deeper, intuitive wisdom.

5. Anandamaya Kosha (The Bliss Body): This is the subtlest layer, the realm of pure joy, peace, and unconditional love. Ananda means bliss. It's the connection to our true Self, the Atman, which is inherently blissful. This kosha is often experienced during deep meditation or moments of profound connection with nature or loved ones. It's not dependent on external circumstances but rather an inner state of being. Cultivating gratitude, practicing loving-kindness, and connecting with our spiritual practice can help us access this layer.
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Integrating the Koshas into Your Yoga Practice:
Understanding the koshas can deepen your yoga practice beyond the physical postures. By bringing awareness to each layer, you can cultivate a more holistic sense of well-being. For example:
  • Annamaya Kosha: Pay attention to your body during asana, noticing sensations and respecting your limitations.
  • Pranamaya Kosha: Focus on your breath throughout your practice, using it as a tool to regulate your energy and calm your mind.
  • Manomaya Kosha: Observe your thoughts and emotions without judgment, allowing them to pass like clouds in the sky.
  • Vijnanamaya Kosha: Reflect on the deeper meaning of your practice, connecting with your intuition and inner wisdom.
  • Anandamaya Kosha: Rest in Savasana, allowing yourself to connect with the stillness and peace within.
By exploring the koshas, you embark on a journey of self-discovery, moving beyond the surface of the physical body to uncover the deeper layers of your being. This holistic approach to yoga can lead to greater self-awareness, emotional balance, and a profound sense of connection to your true Self.

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Metta/Loving Kindness

2/10/2025

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The world might seem a little chaotic or scary sometimes, and finding moments of peace and connection can be a sanity saver. We're constantly bombarded with stimuli, leaving us feeling stressed, scattered, and disconnected from ourselves and others. But what if there was a way to cultivate inner peace, foster compassion, and deepen your connection to the world around you? There are many, but let's consider the powerful combination of Metta meditation and yoga.

These two ancient practices, originating from Buddhist and Indian traditions respectively, beautifully complement each other, offering a holistic approach to wellbeing. While yoga cultivates strength, flexibility, and balance, Metta, also known as loving-kindness meditation, cultivates mental and emotional wellbeing by fostering feelings of love, compassion, and kindness towards oneself and all beings.

What is Metta Meditation?
At its core, Metta meditation is a practice of cultivating loving-kindness. It involves silently repeating phrases of well-wishing, starting with yourself and gradually extending outward to loved ones, neutral individuals, difficult people, and eventually, all beings. These phrases often include the following or similar phrases:
  • "May I/you be well."
  • "May I/you be peaceful and at ease."
  • "May I/you be happy."
  • "May I/you be free from suffering."
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The beauty of Metta lies in its simplicity. It's accessible to everyone, regardless of background or experience. By consistently practicing, you can gradually shift your mindset from one of judgment and negativity to one of acceptance, compassion, and love.

How Yoga Complements Metta Meditation:
While Metta meditation focuses on the inner world, yoga provides a powerful foundation. The physical postures (asanas) help to release tension, improve circulation, and create a sense of groundedness and heightened awareness. This grounded awareness makes it easier to access and cultivate the feelings of loving-kindness in Metta meditation.

Here's how the two practices intertwine:
  • Preparing the Body: Yoga asanas can prepare the body for meditation by releasing physical tension that might hinder mental focus. A gentle flow or restorative poses can create a sense of calm and openness, making it easier to settle into a meditative state.
  • Cultivating Mindfulness: Both yoga and Metta meditation are practices of mindfulness. Yoga encourages you to be present in your body, noticing sensations and breath. This heightened awareness translates beautifully into Metta meditation, allowing you to more deeply connect with the feelings of loving-kindness.
  • Extending Compassion: Just as you extend compassion to yourself in Metta meditation, yoga encourages self-care and acceptance of your body's limitations. This self-compassion can then be extended outwards to others.
  • Integrating the Practices: You can incorporate Metta phrases into your yoga practice. While holding a pose, you can silently repeat the phrases, directing loving-kindness towards yourself and others. This integration deepens the experience of both practices.

We often incorporate Metta practice into our February classes, when we are focused on heart opening, compassion, love, and devotion. 
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Winter Solstice

12/22/2024

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The Winter Solstice is the shortest day and longest night of the year in the Northern Hemisphere. It occurs when the Earth's axis is tilted furthest away from the Sun. It has been celebrated by many cultures for centuries, often as a time of rebirth and renewal.  

Solstice, and winter in general, is a time when we naturally want to stay inside, snuggled up with a warm drink and maybe a roaring fire. It is often associated with introspection, letting go of the old, and preparing for new beginnings.  

We have marked both winter and summer solstice at the studio since our very early days. If you can't get to one of our solstice events, you can still create your own ritual at home. You could invite a few close friends or have your own solitary tradition. Some people still celebrate with solstice rituals, such as decorating with evergreens, enjoying seasonal foods, and spending time in reflection.  For many years, before I had the studio, I enjoyed an annual walk into the woods with friends. We would light a candle, set intentions, release what we wished into the flame, and share a toast to the return of the light. 

Here are a few ideas to help you create your own solstice tradition:

Theme: Renewal, Rebirth, and Letting Go
  • The Yule Log:
    • Find a small, dry log (or a symbolic representation like a candle).
    • Decorate it with greenery and ribbons.
    • As you light it, say a prayer or intention for letting go of negativity and embracing new beginnings.
    • Let the log burn slowly, symbolizing the gradual return of the sun.
  • Feast:
    • Prepare a simple, nourishing meal with seasonal ingredients.
    • Share stories and laughter with loved ones.
    • Leave a portion of the food out for nature spirits or those in need.
  • Cleansing:
    • Take a ritual bath with herbs like rosemary, pine needles, or yarrow.
    • Visualize yourself shedding negativity and releasing any burdens you've been carrying.
  • Make an Offering:
    • Create a small offering to the Earth.
    • This could be a handful of seeds, a piece of fruit, or a simple prayer of gratitude.
    • Leave it outside for the spirits of nature.
Theme: Honoring the Darkness
  • Shadow Work:
    • Spend time in quiet contemplation.
    • Journal about your fears, anxieties, and any unresolved issues.
    • Acknowledge the darkness within you, without judgment.
  • Stargazing:
    • Find a dark spot away from city lights.
    • Lie back and gaze at the stars.
    • Connect with the vastness of the universe and your place within it.
  • Storytelling:
    • Research and share ancient myths and legends related to the Winter Solstice.
    • Listen to stories of resilience and hope in the face of darkness.
General Tips:
  • Create a Sacred Space:
    • Decorate a special area in your home or outdoors with greenery, candles, and symbols of the season.
    • Play calming music or use incense to create an atmosphere of peace.
  • Connect with Nature:
    • Spend time outdoors, even if it's just a short walk in the woods.
    • Feel the cold air on your skin and notice the sounds of nature.
  • Intention Setting:
    • Take some time to reflect on your hopes and dreams for the coming year.
    • Set intentions for personal growth, healing, and abundance.

These are just a few ideas to get you started. As always, be sure to adapt them to your own beliefs and preferences. Happy Solstice!
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    Dena D. Beratta

    Honored to teach, but always a student.

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