I discovered another great article about the amazing health benefits of making a yoga practice part of your life.

So roll out that mat and get started!

Yoga Journal Article: Count on Yoga: 38 Ways Yoga Keeps you Fit

As Buddha said, impermanence is the nature of the human condition.  This is a truth we know in our minds but tend to resist in our hearts.  Change happens all around us, all the time, yet we long for the predictable, the consistent.  We want the reassurance that comes from things remaining the same.  Yoga philosophy offers an alternative to these tendencies.  It is to embrace the powerful truth: the power of living in the unchanging, eternal present.

We can even look to our yoga mat to watch the attachment pattern play itself out.  We often find ourselves attached to a never-ending process of “improvement” in our asanas. They do improve quickly at first—in the beginning, we are on a honeymoon of discovery; we grow by leaps and bounds in ability and understanding.  After a couple of decades, however, our poses change much less.  Oftentimes, we can no longer practice certain poses because of age or injury, yet we feel agitated because we assume that the poses of our youth should be the poses of our middle and old age.

What gives life its juice is the ability to mourn anything fully and simultaneously know it doesn’t ultimately matter.  In other words, we can live to the fullest when we recognize that our suffering is based not on the fact of impermanence but rather on our reaction to that impermanence.

Source: Yoga Journal

Here are some of my current favorites to practice to…

Wah!

Bachan Kaur

Deuter

Anugama

Snatam Kaur

For me, my yoga practice has been the perfect place to observe my habits.  Each time I come onto my mat, I begin by focusing my attention inward and becoming interested in the space inside me.  By becoming aware of the quality of my mind and body at that moment, I am able to move from a place of deep connection.  Initiating each movement with the breath is a great way to move through your practice mindfully.  Without judgement, our yoga practice can be a tool that allows us to not only relax and open up, but to recognize our habits.  We all have physical habits, whether it is favoring one side of the body, forcing ourselves to “get into” a pose, or maybe not allowing ourselves to really let go.  In the end, it’s about becoming aware of our habits and working towards creating as much evenness and balance as possible.  It’s about finding that balance between effort and ease in yoga and in life.

This New Year, focus on becoming aware of your own, personal habits on and off the mat.  Start fresh, set new goals… and enjoy the balance of energy and ease your practice will bring.

Here are some of the most popular goals in the U.S.

• Lose weight
• Get out of debt
• Become more organized
• Maintain a diary
• Save money
• Improve grades
• Get a better job
• Get fit
• Eat right
• Get a better education
• Drink less alcohol
• Quit smoking
• Reduce stress
• Take a trip
• Volunteer to help others

Here are some of my personal goals for 2010

• Learn to speak Spanish
• Commit to writing in my new Standard Diary each day
• Omit high fructose corn syrup… as often as possible
• Eat seasonally, locally grown food
• Seva (selfless service)… find something I’m passionate about and have time for and do it regularly

“We must always change, renew, rejuvenate ourselves; otherwise, we harden.”

Goethe

Establishing a rhythm is easy at home, where you control your schedule and can settle into a comfortable routine. But when you’re traveling (for business or for pleasure), that rhythm is disrupted, which can throw you off-kilter. To set yourself at ease on any journey, learn how to ground yourself.  Staying grounded away from home really comes down to being mindful and centered regardless of changing environments, time zones, and meal plans.

Here are some tips to help you stay grounded during your travels

Create a harmonious space

Cluttered surroundings can make you feel unbalanced and anxious. Unpack your belongings as soon as you arrive and take the time to arrange your room so it feels comfortable. Buy flowers or set up personal photos to make you feel more at home.

Invigorate with oil

Like candles, essential oils stimulate the sense of smell, which can influence how you feel. Ayurveda prescribes lavender oil for vata imbalance, jasmine or sandalwood for pitta, and eucalyptus for kapha. Add two drops to a bath or mix a few drops with almond, olive, or sunflower oil and massage into your skin.

Light a candle

To refresh your senses and calm your nerves, try one scented with lavender, lemongrass, or musk.

Detach from results

It’s natural to harbor dreams of perfection when you travel, because you’ve invested time, money, and effort. But when the inevitable mishap does occur—like missing a connecting flight, getting sick, or being stranded without a hotel reservation—yoga philosophy can help.

So what would Patanjali do? He’d probably remember the second of the eight limbs of classical yoga, the niyamas (observances). Cultivating two of the niyamas in particular, Ishvara pranidhana (the practice of surrender) and samtosha (contentment), can help remind you that oftentimes, the joy is in the journey, whatever unexpected form it may take.

Modify your usual yoga routine

You may not have the time, space, or energy for your full yoga practice, but sticking to some form of it will make you feel better. Try to meditate for a few minutes, and practice mostly standing yoga poses.  By grounding your feet, you’ll automatically feel stable.

Source: Yoga Journal Article By Karen Asp

At once modern and old-fashioned, they make perfect birthday, holiday or anytime
gifts for discerning cookie lovers.
These handmade cookies are adorable and delicious.
They are made with high-quality, natural ingredients and are baked fresh daily.
Order them by calling 212 925-9097 between 10am and 6pm eastern standard time.

Box of all 10 yoga poses, shown below:  $35

What Is Meditation?

In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes that yoga (or union) happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance, relaxing the nervous system.  Meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation.

By dictionary definition, “meditation” means to reflect upon, ponder, or contemplate.  In our culture, to meditate can be interpreted several ways. For instance, you might meditate on a career change that would entail a move across the country. In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness.

In order to meditate, we must cultivate the ability to remain detached yet observant. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

Ways to Meditate

Just as there are may styles of hatha yoga, there are many ways to meditate.

• Concentrate on an object or a point of focus, with the eyes either opened or closed.
• Silently repeat a word or phrase
• Audibly recite a prayer or chant
• Visualize an image such as a natural object or deity
• Focus on an object such as a lighted candle in front of you
• Observe or counting your breaths
• Notice bodily sensations

Meditation Postures

Sitting

Sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. It’s no less effective and certainly no less spiritual, and it’s often the best choice for beginners. The most important things are that your spine remain upright and that you feel comfortable.  To maximize comfort on the floor, sit on a cushion or folded blanket. This helps support the natural lumbar curve of the lower back.

Relax your arms and place your hands on your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

Walking

A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. The challenge is to walk slowly and consciously.  Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you love—the ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

Standing

Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long and chin parallel to the floor. Either keep your eyes opened or softly close them.

Lying Down

Even though lying down is associated with relaxation, the classic corpse posture, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, involves a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

The Benefits of Meditation

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

Studies on meditators have shown decreased perspiration, a slower rate of respiration and a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are additional benefits.

At the very least, meditation teaches you how to manage stress; reducing stress enhances your overall physical health and emotional well-being.  On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive.  Overall, meditation is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

Starting Your Own Meditation Practice

I recommend a period of daily meditation. Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Don’t do too much too soon; you might get discouraged and stop altogether.

When and Where to Practice

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where you’ll be undisturbed.  Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding five or 10 minutes of meditation at the end of your asana practice enough. When meditating outside of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.

VINYASA

Ashtanga

The practice of Ashtanga that’s getting mainstream attention today is a fast-paced series of sequential postures practiced by yoga master K. Pattabhi Jois, who lived in Mysore, India. Today, yogis continue to spread Jois’s teachings worldwide, making it one of the most popular schools of yoga around.

The system is based on six series of asanas which increase in difficulty, allowing students to work at their own pace. In class, you’ll be led nonstop through one or more of the series. Be prepared to sweat.

For more information, visit Ashtanga teacher Richard Freeman’s website www.yogaworkshop.com

Jivamukti

Jivamukti is a highly meditative but physically challenging form of yoga. Each week, more than 2,000 people visit the Jivamukti Yoga Center in New York City. Its popularity lies in the teaching approach of cofounders David Life and Sharon Gannon, who opened their first studio in 1986, combining an Ashtanga background with a variety of ancient and modern spiritual teachings. In addition to vinyasa-style asanas, classes include chanting, meditation, readings, music, and affirmations. This spiritual resource center also offers specialized courses in Sanskrit and the sacred yoga texts.

“Over the course of time, students will get a broad yoga education,” Life promises. “One week, a class may focus on a particular asana, while the next week’s theme may discuss more metaphysical issues.”

For more information, visit www.jivamuktiyoga.com

Power Yoga

Power Yoga’s popularity has spread from yoga studios to health clubs across the country and has taken on a broad range of applications. The common thread is a rigorous workout that develops strength and flexibility while keeping students moving through poses. For specifics, consult individual instructors before taking a class.

For more information, visit: Thom Birch and Beryl Bender Birch’s website www.power-yoga.com. Bryan Kest’s website www.poweryoga.com

Kali Ray Tri Yoga

A series of flowing, dancelike movements intuitively came to Kali Ray (Kaliji) while leading a group meditation in 1980. In 1986, after developing these movements into seven distinct levels, Kaliji established the TriYoga Center in Santa Cruz, California, offering a system of yoga that is taught in a meditative environment.  A union of asana (postures), pranayama (breathwork), and mudra (seals), this practice is deeply meditative, promoting relaxation and inner peace.

For more information, visit www.kaliraytriyoga.com

White Lotus Yoga

White Lotus Yoga is the collaborative effort of Ganga White and Tracey Rich, who meld two eclectic backgrounds and years of experience into a nondogmatic teaching approach dedicated to helping students develop a well-balanced personal practice. At their 40-acre retreat in the Santa Ynez Mountains of Santa Barbara, California, this husband and wife team offers a complete yoga-immersion experience with programs ranging from weekend and weeklong getaways to 16-day teacher training programs.

White Lotus Yoga is a flowing vinyasa practice which ranges from gentle to vigorous depending on your ability or comfort level. In addition, class formats incorporate alignment, breath, and the theoretical understanding of yoga.

For more information, visit www.whitelotus.org

ATTENTION TO DETAIL

Iyengar

B.K.S. Iyengar, from Pune, India, is one of the most influential yogis of his time. At 80 years old, he continues to teach thousands of students from all over the world, encouraging them to penetrate deeper into the experience of each pose. This is the trademark of Iyengar Yoga, an intense focus on the subtleties of each posture.

In an Iyengar class, poses (especially standing postures) are typically held much longer than in other schools of yoga, so that practitioners can pay close attention to the precise muscular and skeletal alignment this system demands. Also specific to Iyengar, is the use of props, including belts, chairs, blocks, and blankets, to help accommodate any special needs such as injuries or structural imbalances. Using props gives the student support, allowing them more freedom to breathe deeply into the pose.

For more information, visit www.iyisf.org

HEALING

Integrative Yoga Therapy

In 1993, Joseph Le Page, M.A., founded Integrative Yoga Therapy (IYT) in San Francisco. Le Page developed a yoga teacher-training program designed specifically for medical and mainstream wellness settings, including hospitals and rehabilitation centers.

Two-week IYT intensives are offered worldwide, training health-care professionals, yoga teachers, and bodyworkers to adapt gentle postures, guided imagery, and breathing techniques for treating specific health issues such as heart disease, psychiatric disorders, and AIDS.

“Healing happens through connection with the deepest part of who we are,” says Le Page. “The program emphasizes the healing process in detail by addressing all levels of the patient; physical, emotional, and spiritual. An example of this therapeutic application is to teach patients with heart disease to become more aware of themselves and their condition at all levels, using yogic lifestyle changes, breathing techniques, asanas suitable for their condition, guided imagery for the circulatory system, and meditation with a focus on healing the heart.”

For more information, visit www.iytyogatherapy.com

Viniyoga

Viniyoga is an empowering and transformative practice designed to tailor one’s yoga practice based on individual needs.  In this gentle practice, created by T.K.V. Desikachar, poses are synchronized with the breath in sequences determined by the needs of the practitioner. According to Gary Kraftsow, owner and teacher at The American Viniyoga Institute on the Hawaiian island Maui, Viniyoga is a methodology for developing an integrated practice for each person’s needs as they grow and change. “As children, our practice should support balanced growth and development of the body and mind. As adults, it should protect our health and promote our ability to be productive in the world. And as seniors, it should help us maintain health and inspire a deeper quest for self-realization,” says Kraftsow.

For more information, visit www.viniyoga.com

Anusara

Anusara means “to step into the current of divine will.” Anusara Yoga is an integrated approach to hatha yoga in which the human spirit blends with the precise science of biomechanics. It is a new system of hatha yoga that can be both spiritually inspiring and yet grounded in a deep knowledge of outer and inner body alignment. It can be therapeutically effective and physically transformative. The central philosophy of this yoga is that each person is equally divine in every part; body, mind, and spirit. Each student’s various abilities and limitations are respected and honored. Anusara Yoga differentiates itself from other hatha yoga systems with three key areas of practice: Attitude. The practitioner balances an opening to grace with an aspiration for awakening to his or her true nature. Alignment. Each pose is performed with an integrated awareness of all the different parts of the body. Action. Each pose is performed as an artistic expression of the heart in which muscular stability is balanced with an expansive inner freedom.

For more information, visit www.anusara.com

Bikram

When you take a Bikram yoga class, expect to sweat. Each studio is designed to replicate yoga’s birthplace climate, with temperatures pushing 100 degrees Fahrenheit.

Why the sauna-like effect? “Because sweat helps move the toxins out of your body,” explains Radha Garcia, owner of Bikram’s Yoga College of India in Boulder, Colorado. “Your body is like a sponge. To cleanse it, you need to wring it out to allow fresh blood and oxygen to circulate and keep your immune system running smoothly.”

This method of staying healthy from the inside out was designed by Bikram Choudhury, who sequenced a series of 26 traditional hatha postures to address the proper functioning of every bodily system.

Choudhury first visited the United States from India in 1971 on a trip sponsored by the American Medical Association to demonstrate his work using yoga to treat chronically ill patients. Today Choudhury continues teaching students of all ages and abilities from his studio in Los Angeles where he also conducts a certified teacher’s training program.

For more information, visit http://www.bikramyoga.com/

Sivananda

At its core, Sivananda Yoga is geared toward helping students answer the age-old question “Who am I?” This yoga practice is based on the philosophy of Swami Sivananda of Rishikesh, India, who taught disciples to “serve, love, give, purify, meditate, realize.” In order to achieve this goal, Sivananda advocated a path that would recognize and synthesize each level of the human experience including the intellect, heart, body, and mind.

In 1957, his disciple Swami Vishnu-devananda introduced these teachings to an American audience. A few years later, Vishnu-devananda founded the International Sivananda Yoga Vedanta Centers, summarizing Sivananda’s system into five main principles: proper exercise (asanas); proper breathing (pranayama); proper relaxation (Savasana); proper diet (vegetarian); and positive thinking (Vedanta) and meditation (dhyana).

There are more than 80 centers worldwide, as well as ashrams and teacher-training programs, all of which follow a hatha yoga practice emphasizing 12 basic postures to increase strength and flexibility of the spine. Chanting, pranayama, and meditation are also included, helping students to release stress and blocked energy.

For more information, visit www.sivananda.org

Kundalini

Kundalini Yoga, stemming from the tantra yoga path, at one time remained a closely guarded secret practiced only by a select few. In 1969, however, Yogi Bhajan decided to change this tradition by bringing Kundalini to the West. Yogi Bhajan’s reasoning was based on the philosophy that it’s everybody’s birthright to be “healthy, happy and holy,” and he believed Kundalini would help spiritual seekers from all religious paths tap into their greater potential.

The practice of Kundalini Yoga incorporates postures, dynamic breathing techniques, and chanting and meditating on mantras such as “Sat Nam” (meaning “I am truth”). Practitioners concentrate on awakening the energy at the base of the spine and drawing it upward through each of the seven charkas.

For more information, visit www.3HO.org

ISHTA

ISHTA, Integrated Science of Hatha, Tantra, and Ayurveda, is the yoga brainchild of South African native Alan Finger, who currently runs workshops at his yoga studio in Irvington, New York. Finger blends 37 years of teaching experience with his eclectic studies under Sivananda and the tantric hermit Barati, helping students of all ages and abilities to get in touch with life’s boundless energy.

“The sequence of postures is designed to help students integrate their individual sensations with a life energy force that’s beyond sensing and perceiving,” says Los Angeles-based ISHTA instructor Rod Stryker. “It’s a tool for visualization and a way to become more fully oneself.”

A typical ISHTA class mixes flowing Ashtanga-style asanas with the precise method of Iyengar, while including pranayama and meditation exercises as well. Instructors begin classes with warm-up poses, then gradually build to a more challenging practice.

For more information, visit www.beyoga.com

Kripalu

Located in the Berkshire region of Western Massachusetts, the Kripalu Center for Yoga and Health has helped guide thousands of people along their path of self-discovery by teaching a system of yoga developed over a 20-year period by yogi Amrit Desai and the Kripalu staff.

During the 1970s, while studying under Indian guru Kripaluvananda, Amrit felt his body begin to move in a spontaneous flow of postures without the direction of his mind. This deep release of prana (life’s energy force) brought about a profound transformation in Amrit, so he developed these movements into three stages of practice, which he could then teach to others.

The three stages of Kripalu yoga include: willful practice (a focus on alignment, breath, and the presence of consciousness); willful surrender (a conscious holding of the postures to the level of tolerance and beyond, deepening concentration and focus of internal thoughts and emotions); and meditation in motion (the body’s complete release of internal tensions and a complete trust in the body’s wisdom to perform the postures and movements needed to release physical and mental tensions and enter deep meditation).

For more information, visit www.kripalu.org

Tibetan Yoga

Tibetan Yoga is a term used among Buddhists to describe a range of tantric meditation and pranayama practices. Though little is known in the West about the physical practices of Tibetan Yoga, in 1939, Peter Kelder published Ancient Secret of the Fountain of Youth (Doubleday, 1998), describing a sequence of postures of Tibetan origin called “The Five Rites of Rejuvenation.” In 1994, yoga teacher Christopher Kilham published a modern version of these exercises called The Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power (Inner Traditions). Composed of five flowing movements, this active workout keeps students on the move. Beginners start with 10 or 12 repetitions and progressively work their way up to the 21 repetitions of the full routine. Classes may be difficult to find.

Tibetan Buddhist monk Tarthang Tulku adapted another ancient movement practice for the modern West called Kum Nye. More contemplative in nature than the vigorous Five Tibetans, Kum Nye strives to integrate body and mind and means “interaction with the subtle body.”

For more information, see Tulku’s Kum Nye Relaxation (Dharma Publishing, 1978) or visit www.nyingma.org.

Hatha

If you are browsing through a yoga studio’s brochure of classes and the yoga offered is simply described as “hatha,” chances are the teacher is offering an eclectic blend of two or more of the styles described above. It’s a good idea to ask the teacher or director of the studio where he or she was trained and if the poses are held for a length of time or if you will be expected to move quickly from one pose to the next, and if meditation or chanting is included. This will give you a better idea if the class is vigorous or more meditative.

Source: Yoga Journal “Not All Yoga is Created Equal” By Jennifer Cook  

Light on Yoga by BKS Iyengar

Light on Yoga has become the bible for hundreds of thousands of people who practice yoga daily for exercise, meditation, or simply relaxation.  It is a comprehensive source, with more than than 600 photographs of yoga postures and breathing exercises.

Heart of Yoga by TKV Desikachar

Sri Krishnamacharya, who lived to be over 100 years old, is one of the most well respected and well known yogis of the modern era.  TKV Desikachar is Krishnamacharya’s son, who lived and studied with him his whole life.  The core of his teachings is based on adapting yoga practices to individual’s changing needs to achieve maximum benefit. In The Heart of Yoga, Desikachar offers his father’s system as well as his own practical approach which he describes as “a program for the spine at every level – physical, mental and spiritual.”  Included in this book is Desikachar’s complete translation and commentary on the Yoga Sutras.

The Yoga Sutras of Patanjali

The Yoga Sutras are a complete manual for the study and practice of yoga.  In this translation, Sri Swami Satchidananda shares his practical, down-to-earth advice on mastering the mind and achieving physical, mental and emotional harmony in life .  There are may translations of the Yoga Sutras.  I suggest finding a translation that speaks to you.

The Bhagavad-Gita

The Bhagavad-Gita is a conversation on a battlefield between the god Krishna and the warrior Prince Arjuna, as he confronts a life or death moral dilemma.  What is the purpose or justice of war?  Where does the right path of action lie when one duty conflicts with another?  Arjuna is led to a higher understanding of the spiritual nature of man and the world.

Yoga Mind, Body & Spirit by Donna Farhi

Yoga Mind, Body & Spirit is a comprehensive guide using universal movement principles that may be applied to all styles of yoga.  Donna Farhi provides detailed instructions, practice tips, and inspiration for students at all levels.  The book includes 75 illustrated asanas with descriptions of executions and benefits.

Anatomy of Hatha Yoga by H. David Coulter

The Anatomy of Hatha Yoga is the first modern source that combines the study of hatha yoga with anatomy and physiology.  It is a manual for students, teachers and practitioners.