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Happy Labor Day

8/30/2025

Labor Day honors the dignity of work, the effort we bring to our lives, and the contributions we make to our communities. It is also a reminder that rest is essential — not just as a luxury, but as a practice that allows us to restore, renew, and keep showing up with purpose.

In the Yoga Sutras, Patanjali describes asana — the physical practice of yoga — as sthira sukham asanam (YS 2.46), meaning a posture should be both steady (sthira) and easeful (sukham). It’s a beautiful reminder that strength and softness, action and surrender, are not opposites but partners in balance.

In our Labor Day practice, we’ll explore this dance of effort and ease:

Dynamic movements and/or standing poses to celebrate strength and vitality.
Gentle forward folds, twists, and supported shapes to invite calm and surrender.
Breath awareness and guided relaxation to weave it all together, leaving you balanced and renewed.

Labor Day also invites us to reflect.

Where do we give too much effort, pushing past what’s sustainable?
Where might we invite more ease, trusting that rest supports growth and clarity?

Yoga teaches us that when effort and ease coexist, life feels more harmonious, joyful, and whole.

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The Stilling of the Fluctuations

8/17/2025

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In the second sutra, the Yoga Sutras of Patanjali continue with an unexpected definition of yoga:

“Yogaś citta vrtti nirodhah.”
(Pronounced: Yo-gash chit-ah vrit-tee na-ro-dah-hah)

One translation of this:

Yoga is the stilling of the fluctuations of the mind.

Yogah/Yogas = Yoga
Citta = the mind
Vrtti = fluctuations
Nirodhah = restraint, cessation, stilling

In his translation, Sri Swami Satchidananda says, "For a keen student, this one sutra would be enough because the rest of them only explain this one."

Our minds are constantly moving. Thoughts, worries, plans, judgements, and memories bounce around like pinballs. Patanjali calls these movements vrtti, or mental fluctuations. Yoga, in its essence, is the practice of calming those waves so we can experience clarity, peace, and presence.

While asana (physical poses) is one path to the state of yoga, Sutra 1.2 reminds us that the ultimate goal isn't flexibility or strength; it's stillness of the mind. When we align breath and movement or sit in quiet meditation, we begin to steady the restless currents of thought.

Over time, this stillness allows us to:

See situations, and ourselves, with greater clarity
Respond rather than react
Feel more connected to our inner wisdom
Experience a sense of peace that isn’t dependent on outer circumstances

Bringing Sutra 1.2 Into Practice

On the mat: Notice your breath. Each time your mind drifts, gently return to sensation.
In daily life: When caught in worry or distraction, pause. Take three conscious breaths before moving forward.
In meditation: Sit comfortably, let thoughts arise without judgment, and simply return to the breath or a chosen mantra.

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Dharma

8/9/2025

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In yoga philosophy, Dharma is the first of the Four Aims of Life (Purusharthas) — the guiding principles that help us live with balance, purpose, and joy. The word Dharma comes from the Sanskrit root dhri, meaning to uphold or to sustain. It is often translated as “duty” or “righteousness,” but its meaning is far more personal and profound: Dharma is living in alignment with your highest truth.

Your Dharma is your soul’s unique path—the way you contribute to the world in a way only you can. It’s not just about your career or your roles in life; it’s about how you show up in each moment. Are your choices aligned with compassion? Integrity? Wisdom?

Dharma in Yoga Practice
Yoga is one of the most powerful tools we have for clarifying and living our Dharma. When we step onto the mat, we practice listening — to our breath, our body, and our inner wisdom. The focus, discipline, and awareness we cultivate in asana and meditation naturally begin to spill over into our daily lives.

A gentle forward fold might teach patience. A challenging balance pose might reveal where we’re holding unnecessary tension. The more we notice these patterns, the more we can live from a place of clarity and alignment.

Signs You’re in Alignment with Your Dharma

You feel a sense of flow and meaning in your life, work and relationships.
You act with integrity, even when it’s difficult (and nobody's watching).
You experience less inner conflict and more peace with your choices.
Your energy feels replenished rather than depleted by your commitments.

Living Your Dharma Off the Mat
While yoga gives us tools for self-awareness, Dharma is lived in the choices we make beyond the studio. It can look like:

Speaking up for what’s right, even when it’s not the easy option.
Caring for yourself so you can care for others.
Choosing actions that serve not just yourself, but the greater good.

“It is better to strive in one’s own Dharma than to succeed in the Dharma of another.” – Bhagavad Gita

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Dragonfly Pose

8/2/2025

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Dragonfly Pose is a Yin Yoga Pose, also known as Straddle.
In Hatha Yoga, there's a similar pose called Upavistha Konasana (oo-pah-VEESH-tah koh-NAH-suh-nuh)
It is a wide-legged seated forward fold that targets the inner thighs (adductors), hamstrings, lower back, and groin. It's a deep, passive stretch that also stimulates the Kidney and Liver meridians, which run through the inner legs and are associated with rest, regeneration, and emotional balance.

Possible Preparatory Poses
Before entering Dragonfly, you might prepare the body with:

Seated or Reclining Bound Angle (Baddha Konasana) – to open the groin
Butterfly Pose – gentle hip opener
Cat/Cow and Seated Side Bends – to release the spine
Happy Baby or Supine Hamstring Stretch – to ease the hamstrings
Half Dragonfly (one leg bent)

Contraindications
Avoid or modify if you have:

Sciatica or lumbar disc issues.
Significant tightness or injury in the hamstrings, groin, or knees
Recent hip surgery or instability
Pregnancy (unless properly propped and supported)

Always practice with props and ease — never force or pull yourself deeper.

How to Practice

Sit on your mat, extending both legs wide apart into a V-shape. The legs should be comfortably wide, not strained.
Sit up on a folded blanket or bolster if the pelvis is tipping backward or the spine is rounding excessively. The hips should be slightly higher than the thighs.
Flex the feet lightly and relax the legs — this is a yin pose, so muscles stay soft unless needed for joint safety.
Begin to fold forward from the hips, letting the spine round naturally.
Support your forward fold by placing a bolster or stack of blocks under your forearms, chest, or head.
Stay for 3–5 minutes. Relax the head, soften the belly, and let gravity do the work.
To exit, use your hands to walk back up slowly, engaging your core gently. Bring your legs together or into a rebound pose like lying on your back for a few breaths.

Modifications & Props

For Tight hamstrings or hips: Sit on a blanket or bolster to tilt the pelvis forward.
With Strained knees or groin: Bend the knees slightly and support them with rolled-up blankets or blocks.
For Back discomfort: Use a bolster lengthwise and fold forward onto it. You can angle it up to suit your needs.
With Neck strain: Arrange props so you can support the forehead.

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Happy Labor Day

The Stilling of the Fluctuations

Dharma

Dragonfly Pose

Dena D. Beratta

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