Blog Posts - Mandala Moon Yoga, LLC

Bhagavad Gita

11/11/2024

You can’t study yoga without at least a basic knowledge of the Bhagavad Gita, a sacred Hindu scripture. The Gita is a timeless dialogue between the divine and the human. At the beginning of the story, Arjuna (sitting in the back of the chariot above), a great warrior, is grappling with a profound moral dilemma.

Arjuna, a skilled archer, finds himself on the battlefield. Faced with the prospect of fighting against his own kin, he is overcome by a crisis of conscience. He questions the morality of war, the nature of duty, and the ultimate purpose of life.

It is in this moment of profound doubt that Lord Krishna, an incarnation of Vishnu, appears to Arjuna as his charioteer. Krishna, also known as Bhagavan Das, in a series of profound teachings, guides Arjuna through his spiritual turmoil. He delves into the nature of the soul, the cycles of birth and death, the concept of karma, and the path to liberation.

Key Teachings from the Bhagavad Gita
The Bhagavad Gita offers a wealth of wisdom, applicable to people of all faiths and backgrounds. Here are some of its key teachings:

The Path of Duty (Dharma): Krishna emphasizes the importance of fulfilling one's duty, regardless of personal desires or fears.
The Nature of the Self: The Gita explores the true nature of the self, which is eternal and unchanging.
The Power of Action (Karma Yoga): It teaches that selfless action, performed without attachment to the results, is a path to spiritual liberation.
The Path of Devotion (Bhakti Yoga): The Gita advocates for the cultivation of love and devotion to the divine.
The Path of Knowledge (Jnana Yoga): It emphasizes the pursuit of knowledge and understanding of the ultimate reality.

Fun Fact: The Legend of Bagger Vance, a 2000 film starring Matt Damon, Will Smith, and Charlize Theron, is a modern retelling of this ancient tale. The character played by Matt Damon is named "R. Junuh" (Arjuna) and he is a war veteran who is playing in a golf tournament, while Will Smith played Bagger Vance (Bhagavan Das), his caddy. It's a great movie, made better knowing it was inspired by this epic tale.

Child's Pose/Garbhasana

10/10/2024

Garbhasana, or Child's Pose, is a common pose. It's rare to take a class that doesn't incorporate this surrendering forward bend. In more heated classes, it's often used as a resting position, but it's not necessarily "easy," especially for those with knee or hip sensitivity.

Sanskrit:
Garbha = a fetus; asana = pose
(gar-BAH-sah-nah)

AKA: Balasana (Bal-AH-sah-nah) Bala = Child

Benefits:

Stretches the back, thighs, hips, ankles.
Stimulates the digestive system. Stimulates peristalsis and relieves constipation.
Promotes flow of blood to the head.
Calms the mind, reducing anxiety and fatigue.
Helps with menstrual cramps.

How to Practice:

Begin in table position with the tops of your feet on the ground, hip-width apart.
Lower your hips toward your heels, and rest your forehead on the floor.
Extend arms out on the floor in front of you.

Variations:

Separate your knees to allow your abdomen to rest comfortably.
Allow your hips to "float" above the heels.
Adjust your elbows as needed to get your forehead onto the ground or onto your stacked hands or fists.
Extend your arms down alongside your body with your palms facing upward.
Start in vajrasana. Elongate the spine by pressing down through the sitz bones and up through the crown. Hinge forward at the hips, extending torso over the thighs.
Use blankets under the ankles, behind the knees, under the hips, or under the chest and head for support.
For restorative pose, place a bolster vertically between the thighs. You may add block under head of bolster. Rest your chest and head on the length of the bolster with the head turned to one side.

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.

Reiki

10/8/2024

Reiki is a Japanese technique for stress reduction and relaxation. While it does not involve touching the body, the practitioner places their hands lightly on or above the recipient's body. Through this, the practitioner transfers life force energy to the recipient, which helps to promote healing and balance.

Key Principles of Reiki:

Universal Life Force Energy: Reiki practitioners believe in the existence of a universal life force energy that flows through all living things.
Healing Through Touch: By channeling this energy through their hands, practitioners can help to restore balance and promote healing in the recipient.
No Negative Energy Transfer: Reiki practitioners believe that they cannot transfer any negative energy to the recipient.
Intention and Focus: The practitioner's intention and focus play a crucial role in the effectiveness of a Reiki session.

Benefits of Reiki:

Stress Reduction and Relaxation: Reiki is often used to reduce stress, anxiety, and promote relaxation.
Pain Management: It can help to alleviate physical pain and discomfort.
Emotional Healing: Reiki can support emotional healing and promote emotional well-being.
Spiritual Growth: Some people believe that Reiki can enhance spiritual growth and self-awareness.
Complementary Therapy: Reiki is often used as a complementary therapy alongside conventional medical treatments.

Reiki Sessions: A typical Reiki session involves the recipient lying down comfortably, fully clothed, while the practitioner places their hands on or above different parts of the body. The practitioner may also use light touch or hovering their hands above the body. The session typically lasts for 30 minutes to an hour.

If you would like to become a Reiki Practitioner, check our schedule for trainings on MindBody. We offer Reiki Level 1, 2, and 3 trainings.

Kakasana - Crow Pose

10/8/2024

Happy October! In many of this week's ongoing classes, we'll be exploring our Pose of the Month, Kakasana. Kaka translates to crow, but might also remind you of the "caw caw" sound that a crow makes!

Kakasana/Crow Pose is an arm balancing pose that requires strength and focus. It's often seen as an empowering pose, requiring the practitioner to trust their balance and find their center. We'll take a playful approach and try lots of approaches and variations throughout the month and see what happens!
Benefits of Crow Pose

Core Strength: Crow pose engages the core muscles, especially the abs and obliques, to maintain balance.
Wrist Strength: The wrists bear significant weight in this pose, helping to build strength and stability in the hands and forearms.
Focus and Concentration: Maintaining balance in crow pose demands mental focus and concentration.
Shoulder Stability: The shoulders are actively engaged to support the body's weight, improving shoulder stability and strength.

How to Practice Crow Pose

Start in a squat: Begin by squatting down with your feet hip-width apart.
Place hands on the floor: Place your hands flat on the floor, slightly in front of your feet, about shoulder-width apart.
Lift hips: Come onto your tip toes and lift your hips up high.
Lift feet: As you exhale, lift your feet off the ground, bringing your knees towards your armpits.
Shift weight: Shift your weight forward onto your hands, bringing your elbows over the wrists.
Find balance: Once you find your balance, try to straighten your arms slightly, but maintain a strong grip with your hands.

Tips for Beginners:

Start with feet on a block: If you're new to crow pose, try practicing with your toes on a block for support.
Add a crash pad: Place a blanket or bolster on the floor under your head to support your head and/or reduce the fear of face planting.
Keep your gaze fixed: Looking down at the floor can help you maintain balance.
Engage your core: Keep your core muscles engaged to prevent your body from tipping over.

Remember: Don't get discouraged if you don't get it right away. Practice regularly, and you'll gradually improve your balance and strength.

Sahasrara - The Crown Chakra

10/8/2024

The 7th chakra, known as the Sahasrara or Crown Chakra, is located at the top of the head. It is associated with spiritual connection, enlightenment, and a sense of oneness with the universe.

Yoga Practices for the Crown Chakra:

Meditation: Regular meditation is a powerful way to activate and balance the crown chakra. Find a quiet space, focus on your breath, and allow your thoughts to drift. Visualize a bright white light shining down from above, entering your crown chakra, and filling your entire body with peace and tranquility.
Pranayama (Breathing Exercises): Deep breathing exercises can help to stimulate the crown chakra. Try techniques like ujjayi (victory breath) or nadi shodhana (alternate nostril breathing). These practices can help to calm the mind and promote a sense of connection.
Visualization: Visualization is a powerful tool for activating the crown chakra. Imagine yourself surrounded by a vibrant, shimmering light, representing the energy of the crown chakra. Feel this energy expanding and radiating outward, connecting you to the universe.
Mantra Chanting: Chanting mantras can help to stimulate the crown chakra. The Bija (seed) sound for this chakra is Om (the sacred sound of creation).
Yoga Poses: Certain yoga poses can help to open and activate the crown chakra. These poses often involve stimulating the physical crown, such as matsyasana (fish pose) or a variation of yoga mudra.

Benefits of Activating the Crown Chakra:

Increased spiritual awareness: Activating the crown chakra can enhance your spiritual connection and understanding.
Improved intuition: It can help to develop your intuition and inner guidance.
Enhanced creativity: The crown chakra is associated with creativity and inspiration.
Reduced stress and anxiety: Activating this chakra can help to reduce stress and promote a sense of peace and tranquility.
Greater sense of oneness: It can foster a deeper sense of connection to yourself, others, and the universe.

Activating the crown chakra is a gradual process. Be patient and consistent in your practice, and you may experience a deeper sense of spiritual connection and enlightenment.

Ajna - The Third Eye Chakra

9/23/2024

If you are not familiar with the term chakra (prounonced with the ch sound, not sh sound), refer back to the post on Muladhara, which includes an introduction to the subtle energy body.

Ajna Chakra, often referred to as the third eye, is located between the eyebrows. It is associated with intuition, wisdom, and spiritual perception. When balanced, Ajna Chakra can enhance our ability to connect with our inner selves and the world around us.

The Significance of Ajna Chakra

Intuition: Ajna Chakra is the seat of intuition, guiding us towards the right decisions and helping us trust our gut instincts.
Wisdom: When balanced, Ajna Chakra grants us wisdom and discernment, enabling us to see beyond the surface and understand the underlying truths.
Spiritual Perception: This chakra is linked to spiritual awareness, allowing us to connect with higher consciousness and gain a deeper understanding of the universe.
Clarity and Focus: A balanced Ajna Chakra promotes mental clarity, concentration, and focus.

Signs of an Imbalanced Ajna Chakra

Confusion and indecision
Lack of focus and concentration
Headaches or migraines
Feelings of being disconnected or lost
Difficulty trusting your intuition

Balancing Ajna Chakra
Here are some practices to help balance and activate Ajna Chakra:

Meditation: Regular meditation is a powerful tool for calming the mind and connecting with your inner self. Focus on the space between your eyebrows during meditation.
Visualization: Visualize a bright, blue light radiating from Ajna Chakra, filling your mind with clarity and intuition.
Affirmations: Repeat positive affirmations to boost your confidence and self-belief, such as "I trust my intuition" or "I am filled with wisdom and understanding."
Yoga poses: Certain yoga poses can stimulate Ajna Chakra, such as child's pose, downward-facing dog, kneeling yoga mudra.
Essential oils: Frankincense, lavender, and sandalwood are associated with Ajna Chakra and can be used in aromatherapy to promote balance and relaxation.

By nurturing and balancing Ajna Chakra, we can tap into our inner wisdom, enhance our intuition, and deepen our connection to spirit.

Letting Go

9/9/2024

The The Great New York State Fair is over. School is back in session. The first few leaves are falling from the mostly green trees. Autumn Equinox is only a week away, and it’s time to let go of the short, sweet CNY summer.

Letting go is a concept that resonates deeply within the practice of yoga. It's not just about physical postures, but also about a mental and emotional release. In yoga, letting go is synonymous with surrender, acceptance, and non-attachment.

Physical Letting Go:

Poses: Many yoga poses require a physical release. For instance, in a forward fold, letting go of the head and upper body towards the ground requires a letting go of control or long-held tensions.
Breath: Deep, conscious breathing is a fundamental aspect of yoga. Inhale brings in new energy, while exhale releases tension and, sometimes, helps to release old patterns.

Mental and Emotional Letting Go:

Meditation: Meditation is a practice of letting go of thoughts and focusing on the present moment. It's a training in non-attachment to mental constructs.
Surrender: Surrendering to what is, rather than fighting against it, is a core principle of yoga. It's about accepting life's challenges and uncertainties.
Non-Attachment: Aparigraha, or non-attachment, doesn't mean indifference; it's about not clinging to outcomes or possessions. It's a freedom from the limitations of the ego.

The Benefits of Letting Go:

Reduced Stress: Letting go can alleviate stress and anxiety by reducing the grip of negative thoughts and emotions.
Increased Contentment: Acceptance and non-attachment can lead to a greater sense of peace and contentment.
Improved Relationships: Letting go of expectations and judgments can improve relationships with others.
Enhanced Creativity: When the mind is free from clutter, creativity can flourish.

Tips for Letting Go:

Practice Mindfulness: Pay attention to your thoughts and feelings without judgment.
Engage in Physical Activity: Movement such as yoga, walking, or dancing can help release tension.
Spend Time in Nature: Connecting with nature can promote a sense of peace and calm.
Seek Support: Talking to a friend, therapist, or spiritual advisor can provide guidance.

Letting go is a journey, not a destination. It's a lifelong practice that can lead to inner peace and fulfillment.

Vishuddha - The Throat Chakra

8/26/2024

The Throat Chakra: Your Voice of Truth
The throat chakra, or Vishuddha in Sanskrit, is the fifth energy center. Located at the throat, it governs communication, self-expression, and creativity. When balanced, this chakra allows us to express our thoughts, feelings, and ideas with clarity, honesty, and confidence.
Key functions of the throat chakra:

Communication: Enables clear and effective communication both verbally and non-verbally.
Self-expression: Facilitates the expression of personal thoughts, feelings, and beliefs.
Creativity: Supports creative endeavors and self-expression through art, music, writing, and other forms.
Truth: Encourages honesty and authenticity in communication.

Signs of a balanced throat chakra:

Clear and confident communication
Ability to express oneself honestly and authentically
Strong sense of personal truth
Creativity and self-expression
Openness to new ideas and perspectives

Signs of an imbalanced throat chakra:

Difficulty expressing oneself
Fear of speaking up
Feeling silenced or unheard
Constant throat or neck discomfort
Lack of creativity or inspiration
Gossip or negativity

How to balance the throat chakra:

Vocal exercises: Practice singing, chanting, or simply speaking affirmations to strengthen your voice.
Creative expression: Engage in activities that allow you to express yourself creatively, such as painting, writing, or dancing.
Meditation and mindfulness: Focus on the throat chakra during meditation or mindfulness practices to promote balance and harmony.
Affirmations: Repeat positive affirmations related to self-expression and communication.

Surfing the Waves

8/12/2024

Forrest Gump's Mama said "life is like a box of chocolates." She was right. You don't know what you're gonna get.

Let's try another metaphor for summer. Your yoga teacher says, "life is like the ocean." With a dedicated yoga practice, we can learn to surf life's waves with grace, balance, and equanimity. Just as the ocean is a continuous source of wonder and inspiration, our inner world offers endless possibilities for growth and transformation.

The Art of Surfing Life's Waves

Balance and Flexibility: Like a surfer adjusting their stance, yoga emphasizes balance and flexibility. Life's challenges are waves we must adapt to, finding equilibrium between effort and ease.
Presence and Awareness: Just as a surfer is fully present in the moment, yoga encourages mindfulness. By being aware of our thoughts and emotions, we can choose how to respond rather than react.
Letting Go: The ocean's waves are constantly changing. Similarly, our lives are in flux. Yoga teaches us the importance of letting go of attachments and expectations, allowing life to unfold naturally.
Strength and Endurance: Surfing requires physical strength and mental endurance. Yoga builds both through physical postures and breath control.

Transforming Challenges into Opportunities

Finding the Peak: Every wave has a peak. In life, challenges can be seen as opportunities for growth. Yoga helps us identify the potential in difficult situations.
Graceful Fall: Sometimes, we wipe out. Yoga teaches us to fall gracefully, learn from mistakes, and rise again with renewed determination.
Joy in the Journey: Like a surfer finding joy in the ride, yoga emphasizes the process rather than the outcome. It's about enjoying the journey of self-discovery.

Salabhasana/Locust Pose

7/7/2024

Salabhasana, or Locust Pose, is a yoga posture that resembles, as you might have guessed, a locust. It may improve your posture as it strengthens the back muscles, core, and legs, while also opening up the chest. In Kripalu yoga, you may also hear this pose called boat pose, downward-facing boat, or Navasana.

Sanskrit:
Salabhasana (sha-la-BAHS-ana) Salabha = a locust; asana = pose

Benefits/Purpose:
Locust pose strengthens the back of the body, especially the shoulders, arms, and back. It stretches the chest and abdomen. Like most backbends, it’s a great antidote to the effects of modern life—reversing the effects of being hunched over the computer/cell phone or slouched on the couch.

How to Practice:

Lie on your belly with your legs extended back, hip width apart and arms alongside the body, palms down. Bring chin or forehead onto the floor to elongate neck.
Press the front of the pelvis into the floor and elongate through your toes and the crown of your head. Stretch your tailbone toward your heels to lengthen the lower back.
Lift your head and chest off the floor, lifting the crown and lengthening the neck, and lift your legs off the floor as you continue to lengthen out through the toes.
Raise your arms off the ground and slightly away from the body. Reach back through your fingertips.
Bring big toes together and hug thighs toward each other.
To release, lower your chest, arms, and legs back to the floor. Rest in Crocodile Pose.

Modifications/Variations:

Palms facing up.
Lift and lower with your breath, avoiding the hold.
Only lift the upper body.
Keep hands on the ground.
Lift one leg at a time.
Half Locust/Boat: lift one leg and the opposite arm, alternating sides.
Hands on the ground under the shoulders, like in Cobra.
Extend arms out wide, shoulder level, or forward, like “Superman.”
With chin on the floor, bring arms underneath torso with pinkies together, palms down. Push your arms into the ground and lift legs and belly off the floor, eventually bringing legs overhead.
Strap around feet, holding with both hands.
Blanket under pelvis.
Small bolsters or rolled blankets crosswise under upper thighs and rib cage.

Precautions (proceed with care):
Check with your health care provider before beginning any physical practice. If you have high or low blood pressure, or back, neck or abdominal pain, try Sphinx Pose first. If you have weak back muscles, move in and out of the posture with breath to strengthen. Avoid this pose after the first trimester of pregnancy, if you have inguinal hernia, or if you had recent abdominal surgery.

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