Blog Posts

Benefits of Yoga

1/15/2023

I love having beginners in class. I try to always get a moment to chat with them afterwards to ask how it was for them. Almost always, they look at me with wide eyes and a content expression. "I had no idea I could feel this relaxed." Or "I didn't realize how much tension I was holding until I released it." Those sometimes hard-to-express feelings are what keep most of us coming back for more. And realizing how content I could feel is what prompted me to become a teacher. I wanted to feel this way ALL THE TIME!

Scientific research is confirming those emotional, mental, and physical benefits of yoga. In fact, more and more health care providers are now recommending yoga to patients as a first line of defense. Listed here, in no particular order, are the top ten benefits, in my opinion.

STRESS RELIEF: The various practices of yoga (stretching, breathing, meditation, relaxation) reduce the physical effects of stress on the body by encouraging the relaxation response and lowering the levels of the stress hormone, cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system, as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

PAIN RELIEF: Yoga can ease our physical aches and pains. Studies have demonstrated that practicing Yoga postures, meditation, or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions.

BETTER BREATHING: Pranayama, the breathing practices of yoga, teach us to take slower, deeper breaths. This helps to improve lung function and elicits the body’s relaxation response.

FLEXIBILITY: The physical practice of yoga improves flexibility and mobility, increasing range of movement and reducing aches and pains.

INCREASED STRENGTH: Yoga postures use every muscle in the body, helping to increase strength from head to toe.

WEIGHT MANAGEMENT: All forms of yoga can aid weight control efforts by reducing our stress, and therefore, our cortisol levels. Yoga also encourages healthy eating habits and provides a heightened sense of awareness, well being, and self-esteem.

IMPROVED CIRCULATION: When we restrict blood flow while holding yoga poses, the release of the poses helps to move oxygenated blood to the body’s cells.

CARDIOVASCULAR CONDITIONING: Even a gentle yoga practice can provide cardiovascular benefits. Yoga lowers resting heart rate, increases endurance, and improves our oxygen uptake.

BETTER BODY ALIGNMENT: Yoga helps to improve body awareness and alignment, resulting in better posture and relief of back, neck, joint and muscle pain and stiffness.

FOCUS ON THE PRESENT: Yoga teaches us to focus on the present moment and become more self-aware. This can lead to improved coordination, reaction time and memory.

This is not a comprehensive list. Do you have something to add? A benefit that your practice has provided that is not on this list? Please add it in the comments!

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FAQs

1/9/2023

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1. Do you need to be flexible to practice yoga?
By far the most frequently asked question I get is “Do I need to be flexible to practice yoga?” The short answer is a big fat NO! Yoga will improve your flexibility. All bodies are different. We have different levels of fitness and flexibility, different structures and composition, different limitations, injuries, and strengths. At Mandala Moon Yoga, we encourage each student to practice in a way that is comfortable for them in the moment. We offer props, modifications and variations for each pose so that the physical practice is accessible to almost all bodies.

2. What exactly is yoga?
Yoga is a Sanskrit word that comes from the root word “yuj,” which means “yoke.” It is a practice designed to “yoke” or unite all the parts of yourself—mind, body, soul. Yoga is at least 5,000 years old and originated in India as a meditation practice. The Yoga Sutra states that yoga is “the quieting of the fluctuations of the mind.” Over time, it has evolved to include the stretching and postures that are more strongly associated with it. The postures prepare the body for the quieting effects of meditation.

3. Am I too old, too young, too big, too poor, too male, too out of shape, too (fill in the blank) for yoga?
Nope. Just like you don’t need to be flexible, you also don’t need to have a specific body type or the trendiest yoga pants to start a practice. Yoga is not just for women. In fact, in ancient times, it was primarily a male practice. Yoga is for everyone. There are many different styles of yoga. I’ll come back in another post to cover some common styles. Try out different studios, different teachers, and different styles of yoga to find the one that works best for you right now. At our studio alone, we offer our middle-of-the-road multi-level yoga, the slower, gentler restorative yin classes, higher intensity fitness classes, faster paced flow yoga, yoga for beginners, and yoga for children.

4. What should I bring to class?
Bring yourself and an open mind. If you have a yoga mat, bring that too. Most people like to bring their own mat. They come in different thicknesses and sizes. But if you don’t have a mat, don’t let that stop you. We have loaner mats that you can use. We just ask that you use the disinfectant wipes provided to clean them off after use. We have all the yoga props that you will need (blocks, blankets, bolsters, straps), but feel free to bring your own props, too, if you prefer. You may also like to bring some water. If you do, please use an insulated, covered water bottle to protect our studio floors.

5. What should I wear?
Dress comfortably in layers of clothing. You may heat up and cool down during the different parts of class, and it’s best to be able to add and remove layers. Natural fabrics are best, and modesty is encouraged. Keep in mind that you will be bending and twisting and sometimes a bit upside-down, so be sure that you will be comfortable in whatever clothes you choose. We practice in bare feet, so shoes are left outside the studio. If your feet tend to get cold, wear socks. You may want to invest in socks with grippy bottoms so you don’t slip.

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The Holidays through the Lens of the Kleshas

11/14/2022

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The holidays are upon us. Thanksgiving is still 10 days away, but the radio is playing holiday music, the lights are on the lake, and the stores have been putting the Christmas displays out for weeks already.

The retail machine has an obvious motive. Snoopy knew the drill way back in the 60’s, right? Consumerism has only gotten worse. On the other hand, after the pandemic, the insane politics, and all of the hate, why not embrace a holiday that’s all about comfort and joy and merry and bright? I am outnumbered in my family. They are all ready for Christmas as soon as we put away the Halloween decorations. I prefer to savor Thanksgiving first.

We’ve been studying the kleshas in some of our ongoing classes for the last couple of weeks as part of our study of the Yoga Sutras.

Kleshas are the obstacles that prevent us from being in the state of yoga all the time.

Can we navigate the holiday—parties, consumerism, greed, overstimulation, overeating, competition, etc.—with grace and ease? The holidays can be difficult. What if we try to embrace the present moment as we ride the yule tide? The present moment is the only moment where yoga, the state of spiritual union, occurs.

Let's look at the holidays through the lens of the kleshas for some insight.

Klesha #1: Avidya - We teach this as “spiritual ignorance” or the inability to recognize the light within us. If we are consumed with trying to fill our perceived emptiness with “stuff,” we may need to overcome avidya so we realize that we are already enough.

Klesha #2: Asmita - egoism. The problem isn’t the ego. It’s good to know who you are. It’s how attached to it you are. Do you want to be right or do you want to be free? It’s about loosening the hold ego has or making it more transparent. The best practice to see beyond the labels is meditation. And meditation is also an amazing tool to keep you grounded and centered throughout the chaos of the holidays.

Klesha #3 Raga - attachment to pleasure. This may be the big bad wolf of the holiday kleshas. We so want to create the perfect holiday. We eat too much, spend too much, and drink too much, all in pursuit of the pleasure. Hey, I own holiday plates that say “Eat, Drink, and be Merry.” I’m not saying that we shouldn’t celebrate. Maybe, though, we might also set an intention to enjoy more of the simpler pleasures of connecting and sharing memories with our loved ones. Maybe watch the Grinch again.

Klesha #4 Dvesha - aversion to pain. There’s a lot of fear right now in our country. The political climate is scary. Violence abounds. People are weary. For some people, the holidays are painful. They may be missing holidays past. They may be suffering from depression. They may feel defeated by the weight of this country’s grief, ignorance, and division. When we deny reality, we suffer. When we accept reality, we are free. Rather than push away the negative, we need to make room for it. Allow the feelings that accompany it. Observe as witness consciousness. We’re back to meditation. Control what you can control.

Klesha #5 Abhinivesha - fear of death or fear of disconnection. During the holidays, we strive to connect through celebrations, gifts, traditions. We lean in to what connects us. And it’s wonderful. That’s what it’s all about.

Take care of yourself this holiday season. Stay committed to your meditation and yoga practice. Connect to your inner light. Share it with others.

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Veterans Day

11/8/2022

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"If I could ask you to do anything, it would be to invite a veteran to yoga. It might just save their life." ~ Staff Sergeant Dan Nevins — U.S. Army Operation Iraqi Freedom II. Veteran turned yoga teacher.

We were originally inspired to offer free yoga to veterans by photographer Robert Sturman back in 2016. And we continue to be inspired every November.

Thank you, Veterans, for your service. 🇺🇸

Please contact Dena to schedule classes. 315-673-7535. Proof of service (DD Form 214) required.

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What's up with Namaste?

11/8/2022

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If you are a student at the studio, you may have noticed that we've been exploring some alternatives to Namaste at the end of many Mandala Moon Yoga classes.

In our 2022 Yoga Teacher Training, we had a segment on Cultural Appropriation in Yoga. As you know (I hope), the practice of Yoga originated in India thousands of years ago, and I try to be very careful to give credit to that history and culture whenever possible. For instance, our current study of the Yoga Sutras (in my ongoing multi-level and restorative yin classes) reminds us that our practice is more than a physical practice, and it reminds us where the philosophies of yoga originated.

In preparation for the Mandala Moon Yoga Teacher Training, I took some training of my own from an American Yoga teacher of Indian descent, and she included some enlightening information about Namaste.

In my experience, the intention of American practitioners was/is to "bow in respect" to their teacher, students, or classmates. However, in South Asian countries, the word is used as a greeting, usually reserved for elders. So, rather than saying "Hello" at the end of class, we are trying out some new closing words. I've been exploring simply "Thank you" or "Shanti," which translates as peace. You may also hear "Jai Bhagwan," which is the Hindi phrase used most at Kripalu Center for Yoga and Health, where I completed my yoga teacher training. Jai Bhagwan is Hindi rather than Sanskrit and similar to Namaste. The translation I enjoy is "May the divine in you be victorious."

Do you have a favorite? Let me know!

You can read more about "How 'Namaste' Flew Away from Us" in this NPR article. The author, Kumari Devarajan, explains the evolution of the word, which originated in the Vedas, and speaks from an Asian perspective about why it is considered appropriation.

Like all things yoga, though, I believe that intention is the most important thing. This is not a hard and fast rule. If you are comfortably and respectfully finishing your practice with Namaste, I most certainly will not stop you! Just wanted to provided some food for thought.

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February is for Heart Opening

2/6/2022

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So what is "heart opening" anyway? It's basically yoga teacher lingo for backbending. Below are my top 5 reasons to practice heart openers as often as possible

1. Reverse damage
Without changing your current posture, take a moment to become aware of your chest and notice your ability to take a deep breath. As you're reading this post, sit up taller, roll your shoulders back and down, and take a deep breath. That was a very gentle heart opener. You came out of the hunched over position and gave your heart and lungs a bit more space to do their jobs. Think about all of the time we spend curled forward. Maybe as you sit at your computer, in the car, or on the couch, or as you look down at your phone, your body has devolved to the point where rounding forward feels more natural to you than being straight. Heart openers can help reverse some of the damage created by frequent slouching.

2. Better Breathing
You probably felt it just now. You can take a much deeper breath when you open the chest. Stretching around the rib cage and creating more space for your lungs creates more space for your breath. Longer, deeper breaths stimulate the parasympathetic nervous system's "rest and digest" response. Your rewards for better breathing include decreased stress and anxiety, better immunity, sleep, and digestion, and an increase in energy.

3. Backache Schmackache
Postures that "open the heart" such as wild thing (pictured), fish, bridge, sphinx, camel, help you expand throughout the thoracic cavity, where your heart is, as well as your diaphragm, the muscle that separates your lungs and heart from the organs below. If you don't stretch out the thoracic area, your upper and lower (cervical and lumbar) spine may eventually overcompensate, resulting in neck and/or lower back pain.

4. All You Need is Love
The subtle body houses our energy centers. The heart chakra is associated physically with our chest, arms, and hands and psychologically with our ability to give and receive love and sympathy. Someone with a "broken heart" is likely to protect this area, but to heal, we need to open up the heart chakra and clear out any blockages.

5. It Feels Awesome
It's no mistake that the bija or "seed sound" for the heart chakra is "yummmm." (Translated as "yam" but pronounced yum.) Heart openers can feel yummy! Once upon a time, long, long ago, I was not a fan of heart openers. I preferred forward bends, balance poses, even planks. When it was time for bridge pose or camel, I felt my whole body and mind tighten up with resistance. Once I became aware of this resistance, I worked more on heart openers. I allowed myself to breathe through the mental, physical, and emotional discomfort, and I realized I was protecting myself and hiding out in forward bends. With time and practice, I leaned into those back bends. Now, I prefer heart openers to almost everything, and I believe that we need them more than anything else for balance in the body.

Hope to see you soon for some yummy heart openers!

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I wore the same dress for 100 days

4/7/2021

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COVID-era social media scrolling led me to several unusual purchases. I am probably on every marketing sucker list now. I’m hooked on MUD/WTR™, a chai tea and adaptogen coffee replacement. For the once or twice per month that I bother with make-up (I mean who can tell with a mask on anyway), I have eye brightener and a color stick from Thrive Causemetics™, a cosmetic company that donates generously to “help women thrive.” But the big one is the dress I purchased from “Wool&,” a company who seemed to know that I love a challenge. A plank challenge, a walking challenge, whatever. This particular challenge was a 100-day dress challenge. Here’s the gist directly from their website:

We now invite you to do a 100-Day Challenge, or at least attempt one. We’re convinced you could benefit from simplifying your morning routine, making “what to wear” the easiest question of your day. Here are some reasons you should give it a try:

Spend less time and money doing laundry and dry cleaning (duh!).
Learn how to get more wears out of a garment (e.g. when you spill on your dress, you'll immediately take action to clean it since you're wearing it again tomorrow!).
Recognize what you need and don't need in your wardrobe.
Realize that your clothing isn’t what defines you (have you heard of the spotlight effect? It’s a phenomenon in which people tend to believe they are being noticed more than they really are.)
Have more money to spend on experiences with the people that make you the happiest.
Reduce your impact on the planet when you realize you don't need a closet packed full of clothing.
If you complete the challenge, we'll gift you $100 toward your next wool& dress.

I love this challenge for all of the reasons listed on wool&’s site, but the big one is that I’ve been trying to get away from “fast fashion.”

If you aren’t familiar with the term fast fashion, read this article from Borgen Magazine. If you don’t want to read it, here’s a quick summary. Fast fashion refers to the mass production of trendy clothing. Among the issues with fast fashion is that it is the second largest industry contributing to pollution in the form of carbon emissions (the oil industry is the worst). Additionally, the overseas workers who are employed by the fast fashion industry are often exploited - working for very low wages and in dangerous conditions.

This is the last paragraph from the article written by Samira Akbary:

Fast fashion may provide affordable and fashionable clothing to many people, however, it comes with an ethical price. This industry is one of the leading causes of both water pollution and carbon emissions. Workers are paid unlivable wages without benefits and are exposed to many hazards. Many young women are exploited for the benefit of these large companies. So next time before you buy fast fashion items, think of the consequences of your purchase. Look for alternative shopping methods such as thrift shopping.

I would rather have a few expensive items of clothing that I know come from companies who have fair labor practices than support those who are exploiting their employees and adding to our planet’s pollution problem.

From a yoga standpoint, fast fashion purchasing is unethical. Consider the yamas and niyamas. If you aren’t familiar with the yamas and niyamas, they are the 10 ethical guidelines listed in Patanjali’s Yoga Sutra. (For more on the yamas and niyamas, find my blog post titled “Lessons from my mother and my yogurt” from 2013.) As yoga practitioners and good humans, we strive to follow their guidance. Consider these four:

Asteya - Nonstealing - includes not just stealing from others, but stealing from the earth. I’ve made a conscious attempt to reduce my use of plastics over the years. I’m careful about the cleaning products I use as well as personal care items. I refill glass or aluminum water bottles from the tap. I have rain barrels. I recycle and reuse.

It’s time to get on board with my clothing now! I wore this dress every day for 100 days, and I probably only had to wash it four times. I know that sounds gross, but two things. First, this fabric really is amazing. It did not get smelly! I only washed it because it seemed weird not to. Second, I didn’t wear the dress all day every day. As a yoga teacher, I spend at least a couple of hours most days in yoga pants and tanks. I brought the dress with me to work every day and changed after class. OK - make that three things. I wore the dress in the cold winter months of Central New York. I’m guessing I would have needed to wash it more often if I’d been wearing it in the summer!

Brahmacharya - Nonexcessiveness - not taking more than we need. That’s pretty self-explanatory! I definitely have way more than I need, and I’ve been trying to declutter and simplify for several years.

Santosha - Contentment - being grateful for what we have. I will think twice before buying clothing in the future. The closet full of clothing I already have is enough. If I need to invest in clothing, I will consider the source.

Svadhyaya - Self-Study - We can use things we read, our yoga practice, therapy, our experiences in life, etc. to study our own behavior and hopefully, grow spiritually. Wearing the same dress every day from Christmas until almost Easter taught me a lot about myself!

I’m attaching the 100 photos I took from late December 2020 through early April 2021. Some of them are better than others, but I’m wearing that wool dress in every one of them! Earth Day is on April 22. How can you honor Mother Earth?

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New but Old Post - Why Mandala Moon?

12/18/2016

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This was originally on the home page of our web site. I try to occasionally go through and clean things up, and I decided this was better as a blog post. It's all about how I came up with "Mandala Moon Yoga" as the studio name. What I didn't mention was that part of the process was in finding a name that was original. Most of the first names I came up with were already taken. Half Moon, Full Moon, Moon Dance, Blue Moon, Crescent Moon, . .. all taken! So I combined the moon with another of my favorite things . . . mandalas!

The Mandala
A mandala is a design that radiates from a central and unifying center. Yoga is a practice designed to help us connect with our own core and become established in our essential nature.

The traditional language of yoga is Sanskrit, an ancient language of India, and translations can be iffy. A simple translation for mandala is “circle.” Some Sanskrit experts would argue that if broken down into syllables, a mandala is an “essence (“manda”) container (“la”). A mandala is symbolically so much more than a simple circle. It’s a tool for healing, a meditation practice, a work of art. It is a symbol of wholeness. According to various sources online, a mandala is “a cosmic diagram that reminds us of our relation to the infinite, the world that extends both beyond and within our bodies and minds.” And if that’s all too “out there” for you, you can just enjoy mandalas for their mesmerizing beauty. Once you are familiar with them, you will see them everywhere: In the sky--the shapes of the earth, sun, and moon; in nature—flowers, honeycombs and sea shells; in the spiritual and religious history from many traditions--church windows, stone circles, yantras, architecture.

If you would like to explore mandalas more, keep your eyes out for the occasional mandala workshop, our annual retreat "Mandalas, Malas, & Moon Meditations," or read about the Mandala Assessment Reading Instrument (MARI).

The Moon
Much of our yoga practice, like our lives, is spent in doing, accomplishing, striving. Sun Salutations, a sequence of yoga postures common in many yoga classes, are strong and heating. This is in line with cultural pressures and, in terms of yogic philosophy, our more solar and masculine energies. Our moon, or feminine, side connects us with our cooling, calming, and nurturing nature. And who in this culture doesn't need a bit more of that energy in their life? At Mandala Moon, we strive for balance, and we love to practice Moon Salutations at least as often as Sun Salutations. Or maybe more.

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Live the Actual Moment

2/27/2014

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Our theme in class this week is being present. This is one of those easier-said-than-done ideas. Have you ever experienced eating while driving? Surfing the net while watching a movie? Texting while sharing a meal with someone? Daydreaming when someone is talking to you? If you are in a state of constant multi-tasking, are you ever truly present? I love the quote above my cup of tea. "Live the actual moment."

What does this mean? Consider this. If you're eating, just eat. Enjoy the food, taste it even, relish it, enjoy it. Enjoy, too, the person or people sharing the meal with you. Look at them, make eye contact, and have a conversation. Out loud, with your actual voice. When driving, just drive. Don't eat or drink or fiddle with the music. Don't reach into the back seat. And does it really need to be said? When you're driving, don't text or chat on your phone! Driving is kind of a big deal. Cars are huge pieces of machinery.

In class, we often anchor ourselves to the actual moment through a practice of breath awareness. This week, we anchored with our breath as well as mantra. The Vietnamese monk, Thich Nhat Hanh, is one of my favorite go-to guys when it comes to mindfulness and living in the moment. I love his book, Happiness, and I borrowed one of his meditations for class this week. The next time you are feeling distracted, try this, and let me know how it goes in the comments.

Meditation to bring yourself into the Moment

Come into easy pose or sit in a chair with your feet flat on the floor. Root down through your sitting bones and rise up tall through your spine, crown of the head pressing up toward the sky. Roll your shoulders back and down and connect with your natural breath. Take a minute to settle in, then add the following mantras with your breath.

Breathing in, I follow my in-breath all the way through

Breathing out, I follow my out-breath all the way through

Breathing in, I’m aware of my body

Breathing out, I release all the tension in my body.

Breathing in, I know I am breathing in.

Breathing out, I know I am breathing out.

As my in-breath grows deep,

My out-breath grows slow.

Breathing in, I calm my body,

Breathing out, I feel at ease.

Breathing in, I smile,

Breathing out, I release.

Dwelling in the present moment,

I know this is a wonderful moment.

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Svadhyaya

11/12/2013

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There’s always room for improvement.

Svadhyaya is self-study and the fourth of five Niyamas, the personal ethics or observances listed in Patanjali’s Yoga Sutras. Svadhyaya is not always fun to practice, but it is always fun to say.

Imagine this. You’re in the dressing room of a department store under those awful fluorescent lights. You have selected a teeny-tiny bikini (or Speedo if you are of the male persuasion). Once you have it on, you look into a three-way mirror. You study yourself. You cannot help but notice every perceived flaw on your body. You can see the results of your penchant for late snacking or beer or sweets or bacon or [insert your vice here]. Look again. You see the places where your age and gravity are evident or the battle scars from surgeries, disease, or childbirth. Or, perhaps you are diligent of diet and dedicated to a regular exercise and moisturizing routine, so you admire your toned muscles, your curves and skin. Perhaps a bit of both. You enjoy the “good” and make weird faces at the “bad.”

What can you learn from this study of your physical body? Are there areas you don’t want to see? Areas you avoid? Maybe it wouldn’t hurt to replace one cup of coffee each day with a glass of water. What about your best features? How do you feel when you gaze at your attributes? And what does it all mean? Are you ashamed, proud, judgmental, content? What else? When you take the time to reflect on your thoughts about this experience, this is self-study of your mind. You may realize you’re hard on yourself or easy on yourself. You may realize that you’re hard or easy on everyone else too!

Did you ever hear a recording of your voice or see yourself on video and think, “That’s not what I sound/look like?”

Now, imagine you could hold up a mirror that showed the emotional or mental or spiritual reflection of your habits. Svadhyaya is about paying attention to your own behaviors, thoughts and actions. And then thinking about them. There are many mirrors available. Your yoga practice is a wonderful mirror. Are you critical of your asanas (poses)? Proud? Do you peek at others in the class or secretly hope they are looking at you? Are you able to sink into the stillness of a surrendering pose or do you dread the quiet time with only yourself for company? Do you push yourself to the point of injury? Are you habitually the first one to arrive to class? Or the last? Do you need to have the best yoga mat and apparel? Why? Do you always practice at the same spot in the room? To all of these questions, why? What might it reveal about you and your engrained habits?

Books are mirrors. Traditionally, the study of spiritual scriptures was considered the key to learning about the self. Religious rituals and practices from all traditions are mirrors. Relationships are mirrors. Running, biking, dancing, singing, meditating? All mirrors. Whatever you’re doing, are you doing it mindfully? Or out of habit? Think of the person you most admire. Would he or she be proud of you?

The bottom line? Pay attention. Notice your behaviors. Adjust according to your core values. Repeat.