Articles

• Asmita
• Sangha
• Kritajnata
• Saucha
• Vikalpa and Kalpana
• Yoga Philosophy: Teaching of the Month
• Uppeka - Equanimity
• Mudita - Gladness
• Getting Started - Begin From Where You Are
• Getting Better at Yoga
• Yogic Rest
• Yoga Injuries
• Current Affairs: Doom & Gloom or Opportunity?
• APARIGRAHA
• Yogaaaaaah!

February 1st, 2010
Yoga Philosophy: Teaching of the Month.
Asmita - I-am-ness

Lonely. Separate. Disconnected. This is the feeling that is associated with the concept of Asmita. The ancient Sage Patanjali tells us that this feeling leads us to identify with the body, mind and possessions and keeps us apart from others. We begin to identify ourselves with our ego. We can create a self-image of ourselves that we believe is us, but it is not us. Yoga teaches us that the self is different from the ego. This self-image can contain both external (I am poor) or internal (I am a bad person) false projections.

In Indian philosophy, the true nature of man consists of a divine kernel, which is in itself pure and infinite. This true nature is called Atman, the world-soul, which all living beings share and which is the source of life.

As we experience life, we begin the journey through the senses - the eyes, ears, nose, mouth and skin - and this sensory world begins to drag us away from our true nature.. We begin to strive for more of what brings us pleasure - material things, pleasurable acts and thoughts. We begin to confuse this 'self' (really EGO) as the true self. In this ignorance we can easily lose our anchor and our foundation.

We can see Asmita acted out every day in ourselves, in our families, in our colleague, even in our studios. When people purport themselves to be something other than what they are, this is Asmita. They can either pump themselves up, or put themselves down. A false view of self.

Yoga teaches us that one of the ways in which to overcome Asmita is in the act of generous sharing. To give rather than to strive to acquire. What better month of the year - February - than to give from the heart?! The point isn't so much what we give or how much we give...the point is that we loose our habit of clinging - and acquiring. We reverse the process!

Yoga teaches us that we are not here on this planet to simply please ourselves. We are not meant to live in a vacuum. We are part of a much larger community. Tibetan Buddhism teaches us that we are here to ease the suffering of others. One of the ways that we can do this is by giving. At our studio during the month of February, students are asked to take part in a self-challenge of giving a gift every day of this month. More information on this wonderful practice can be had in Cami Walker's book entitled "29 Gifts. How a Month of Giving Can Change Your Life."

Gifts need not be large and may be made to anyone - family, friend or a stranger - a simple smile, giving a dollar to a street person, holding the door for someone. Preparation of food, dusting furniture, washing dishes can all selfless acts of giving - when viewed in that way. Your full attention to someone while really listening to them is perhaps the most precious gift that you can give.

To participate in the self-challenge in a more formal way, please download the tracking form (Word, 1.5 Mb) which will allow you to note down what you freely gave away each day, and then to reflect on the feeling that giving engenders inside you. At the end of the month, you may wish to reflect on, and integrate the teachings of this practice. No one will see this form except for you!

Questions to ask at the end of the month:

• What have I learned about myself as a result of this month-long practice?
• What have I learned about others?
• Is there a separation between the one who gives and the one who receives?
• Is it possible to find the place where there is no sense of giver, receiver, or gift, but simply of giving and loving?
  

by Maureen Rae, RN, E-RYT

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January 1st, 2010
Yoga Philosophy: Teaching of the Month.
Sangha.

by Maureen Rae, RN, E-RYT

The most learned Buddhist monk Thich Nhat Hanh writes that in our society much of our suffering comes from feeling disconnected from one another. That we do not feel a real connection even with people we live close to, our neighbours, our coworkers, and even our family members. Certainly the advent of the computer has played a large part in this feeling of separation and isolation, where we spend hours each day face to face with a machine. Many of our family members are spread out over long distances, and we see them not often enough. Maintaining friendships/relationships requires work – the effort of trust, compassion and real listening. And the offering of the most precious gift of all – your presence.

To flourish in our lives, we need connection with others.

Recently our studio yogis have been practicing a Buddhist technique which has made quite a change – and a big difference in our lives. We thought to share it with you this month during which time ‘change’ is often thought about, but rarely embraced whole-heartedly.

Whenever people of like minds come together, this is called a Sangha. Sanghas can be everywhere - in our families, in our workplace, in our neighborhood, in our studios…wherever people come together for similar or like purpose. It’s important to note that Sanghas are like gardens – with plants, flowers and trees of different species, heights, colours, times of bloom, big, small, etc….just like people! One plant (person) is simply a plant or a person – by itself, alone. Two plants (people) become a garden. Yet every plant in the garden is special and unique unto itself – yet connected…to each other….to form a garden…or in the case of people, a community – a Sangha.

Each person in our Sangha has unique gifts to offer, and also unique needs. When we can appreciate these gifts, and also the areas that need attention, we can help the others to feel special, and to feel cared for. We can help our garden to flourish.

Here’s our practice. The name of this practice is called Second Body System as described by Thich Van Nanh. It can take as little as a minute, or as long as you like.

Your First Body is your self. Your Second Body is another person who you look after as an extension of yourself. If you are my Second Body, then I am your Caring Friend. Everyone sits in a circle, and has the person to their immediate right be their Second Body. In this way, everyone has someone to look after, and everyone is looked after by someone else. We try to feel very connected to our Second Body, as if he/she is a part of ourself, and we want to pay attention to and care for this person. So if your Second Body is not well, we find out how we can assist him/her, often just by offering your undivided presence. Often just by sitting together, by breathing together, or by simply Listening with your Whole Heart. Sometimes a few words of kindness are needed, and at other times, dwelling in your own island of conscious breathing is the best support for your friend.

This practice of Second Body helps us to stay connected with those around us, and also helps us to clearly understand how all people of Earth are part of our garden/Sangha.

All One.

"Unity is the reality; separateness the illusion. The nearer we come to reality, the nearer we come to unity of heart. Sympathy, compassion, kindness are modes of this unity of heart, whereby we rejoice with those who rejoice, and weep with those who weep."
From the book Yoga Sutras of Patanjali by Charles Johnston.

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December 1st, 2009
Yoga Philosophy: Teaching of the Month.
Kritajnata.

by Maureen Rae, RN, E-RYT

The Practice of Gratefulness and Appreciation

Kritjnata is defined as having a feeling of gratitude and appreciation toward other living beings and things (plants and animals) that have been helpful to us. It is this feeling which is at the basis of a law in India which prevents the killing of cows. Indeed, even the dust that a cow kicks up as it passes, is revered! We have so much for which to be thankful. Let us pause at the end of this year to give thanks to all beings/things who have made this year one in which to be thankful.

Consistently Expressing Sincere and Heartfelt Gratitude For What You Already Have Is The Underlying and Often Overlooked Force Which Opens Doors To Immeasurable Abundance and Happiness.

As this will be the last Newsletter of 2009, we thought to share with you some of our own Thank You's of this past year. We are grateful for our eighth year at the studio - and to see so many new yogis in our classes. We thank you, our students, for making the time in your life to find out, and to bring out the very best in yourself.

We thank our teachers for their ongoing dedication to our students, and for their continuing commitment to furthering their own knowledge of yoga. We especially thank our teachers for their very fine teaching of classes that were not their own over the past few months - where they filled in for other teachers who had to be absent. We have had our share of our own and family illness, moving challenges, and work-related issues.

Maureen is especially grateful for the invitations this year that have come from across Canada to instruct new teachers of yoga. During the past year alone, over 300 students have taken training in Calgary, Regina, Moose Jaw, Winnipeg, Kingston, Halifax and Moncton and of course, Toronto. Recently, the Canadian Armed Forces has become aware of the enormous benefits of yoga to their enlisted men and women. As a result Maureen is introducing yoga to 11 new yogis in the military at CFB Borden later this year.

Yoga is indeed spreading like wildfire. Imagine….If every yoga teacher brings yoga to 10 new individuals each year, imagine the collective result!

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has." - Epictetus

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November 1st, 2009
Yoga Philosophy: Teaching of the Month.
Saucha.

by Maureen Rae, RN, E-RYT

 
No, this is not a tea-pot!
It is a Neti Pot!
Please read on……

It seems particularly appropriate at this time to turn to alternative medicine to look for ways to keep healthy. For many centuries, yogis have practiced rituals for cleansing the body….(the yogic practice of Saucha….purity.) Some of these practices are rather far-fetched (!), but here’s one that is extremely practical. Read on…

Nasal irrigation or nasal lavage is the personal hygiene practice in which the nasal cavity is washed to flush out excess mucus and debris from the nose and sinuses. It has been practiced in India for centuries as one of the disciplines of yoga. Clinical testing has shown that this practice is safe and beneficial with no significant side effects….and has been actively promoted by Oprah Winfrey! Nasal irrigation in a wider sense can also refer to the use of saline nasal spray or nebulizers to moisten the mucus membranes.

The simplest technique is to snort water from cupped hands. Spraying the solution into the nostrils is more convenient, but also less effective. The most effective methods ensure that the liquid enters through one nostril and then either runs out of the other nostril or goes through the nasal cavity to the back of the throat from where it may be spat out. The necessary pressure comes from gravity, from squeezing a plastic bottle or a syringe, or from an electrical pump. Warm salt water is commonly used, often with sodium bicarbonate as a buffering agent. The water and additives serve to flush the sinus regions and helps to displace bacteria.
Bacteria love to hang out in dark, damp places, and what better place than the sinuses?! Especially now, during this active flu season, why not give a Neti Pot a try? The first time you use it, you will feel like you are under water….but as one new user said just the other day…”Wow! You would be surprised at what is up there!”

Most Drug stores carry the Neti Pot! They usually come with the prepackaged packets of mix. For an online demo, please go to:
http://www.5min.com/Video/Learn-about-Neti-Pot-114223554

Saucha is purity that operates on many levels. We aspire to cleanliness for our bodies by washing ourselves, maintaining clean and orderly homes, eating healthy food and drinking clean water. We aspire to cleanliness in our minds and speech by not polluting our minds or speech with negativity or grasping after emotionally and physically charged obsessions. In other words, we find a balance that gives us a way to feel ourselves as clean and clear. As are the other yamas and niyamas, saucha is a pre-condition for experiencing the fullness of yoga and attaining enlightenment.

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October 1st, 2009
Yoga Philosophy: Teaching of the Month.
Vikalpa and Kalpana.

by Maureen Rae, RN, E-RYT

Thought we would diverge this month from the more basic traditional teachings, and ponder a little about the current state of affairs about the ‘upcoming plagues’ – flu and H1N1. And then to look at this from a yogic perspective.

The doom-sayers are certainly at the forefront of the media these days, predicting that many of us will fall ill this season. To vaccinate, or not to vaccinate, that is the question. And with what vaccine? And when? And who?

Oh, my.

While we remain watchful, and more than a little skeptical of the ‘approaching pandemic,’I think it is prudent to take some precautions.

Yoga, as we know, has many ways to overcome the obstacles to dharma (life purpose.) One of the obstacles, it would seem, may be illness. So let’s focus first on down-home remedies to boost the all-important immune system this fall/winter.

Individuals with compromised immune function seem to be the most likely to develop more severe symptoms – the very young, the very old, the chronically ill. Yet, there are some cases of young adults as well who have fallen ill.

First (and foremost), take a look at your diet! Fresh fruits, vegetables are recommended. Avoid processed, chemically laden foods.

Wash your hands. Often. The backs of the hands, too. And your wrists. And clean under your fingernails.

For now, when you meet someone, maybe NOT shake hands! A big smile is even better!

Change your towel linens frequently. Have a different towel for everyone in the house.

Avoid exposure to chemical pollutants – whether in the home or workplace or environment, heavy metals, chemical solvents, household cleaning products.

Limit your intake of caffeine, alcohol and pharmaceuticals – especially over-the-counter, self-prescribed drugs. Of course, no one is smoking these days!

Get enough rest. Adults need 8 – 9 hours per day. Teenagers and children need more.

Reduce your stress level. YES YOU CAN! How fast CAN you go after all? What’s the prize at the end of the race? Yoga can help!

Negative emotions. Seems these days that anger, fear, frustration, envy and hatred are more common than happiness contentment, compassion and love. Yoga again.

Sneeze/cough into your sleeve. Not on everybody else. If you are sick, stay home from work. Please do not come to the studio!

Positive Affirmation. Every day, recite “I am a healthy and contented person.”

Interestingly, September’s issue of Yoga Journal has an excellent article written by Sally Kempton, on just this subject! Visualize you being healthy! And this is where more of the subtleties of yoga come into play.

Vikalpa and Kalpana are both Sanskrit words for imagination.
Sally writes “Vikalpas are basic mental fantasies, and these account for most of our imaginative experiences. Vikalpas are the images, thoughts and mental static that play randomly in the mind. In fact, most of the contents of your mind belong in this category.” (Mental images of things that have not yet happened.) “Yogic texts war against falling for these stories, and they all have the same advice: Let the vikalpas go. Classical yoga practice aims to dissolve them. Through meditative focus, we can begin to recognize them as simply empty thoughts – not real. (Just fanciful bits of energy that run through our minds…a Lot!)

With Kalpanas, we enter the realm of deliberate creation. A kalpana is an INTENTIONAL mental image. Because of this, it is more more purposeful and powerful than an idea or uncontrolled vikalpa or daydream, (or nightmare). Kalpanas are the foundation of human art and science, mythology, religious constructs, political and military strategies and the fictions that sometimes seem to drive our culture. Since kalpanas can take on a life of their own (those who write fiction know that moment when the characters start speaking for themselves,) we often find we have to untangle the threads of what seems at first like an innocent mental creation. Thus the saying “Be careful of what you wish for!”

We have lot of exposure nowadays to the idea of using the imagination to create what we wish to happen. Research has shown that these imaginations are good for our health and even for developing skills – athletes creating a ‘win’ in their minds - they see, feel, hear themselves with the gold medal in their hand! Before the actual event. We can, by repeating and taking part in the fantasies, make them happen!

This fall and winter, let’s Think Ourselves Into Wellness. Imagine you in a state of healthful balance where your energies are all flowing in an unobstructed way.

So, all the above is a pre-amble to Do yoga! Move your body. Move that negative energy outta there!


Yoga teaches us to cure what need not be endured and endure what cannot be cured. ~B.K.S. Iyengar

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September 1st, 2009
Yoga Philosophy: Teaching of the Month.

by Maureen Rae, RN, E-RYT

In our July and August Newsletters we wrote about what the Tradition of Yoga has to say about ways to overcome the obstacles to Yoga. Let’s keep keep in mind that the word Yoga does not refer merely to the physical poses of Yoga, but rather to the liberty – the freedom – that comes from practicing ALL the 8 steps of Yoga – ethical and moral restraints, postures, breath, and one-pointedness meditation.)

To review, the obstacles were listed as:

• Illness
• Languor (mental dullness)
• Doubt (negativity, skepticism)
• Heedlessness (lack of foresight)
• Sloth (laziness - fatigue)
• Dissipation (overindulgence)
• False views (living under illusion - inability to face reality)
• Lack of perseverance (giving up or not finishing what we’ve begun)
• Instability or regression
  

The tradition shows us ways in which we can overcome these obstacles.

These are listed as:

• Uppeka - Equanimity
• Mudita – Gladness
• Maitri - Friendliness
• Daya - Compassion

To date, we have written about Uppeka and about Mudita. (See past newsletters.) This month we shall muse on Daya (or Daia) which means Compassion.

Daya is a fundamental teaching in Yoga. It is the opposite of Himsa – violence. It is deeper than having sympathy for others, or to have pity on. And it is more positive in sentiment. So rather than feeling like we are so very sorry for the other person, and having pity for them, and making ourselves sad, too, we can choose to take the suffering onto ourselves in the belief that by doing so this will not only alleviate others’ unhappiness, but will help us to feel more friendliness, equanimity and gladness. So, Daya has many positive qualities to it as well. Helping others to lighten their emotional and spiritual load can only mean that we will allow all of our hearts to shine more brightly!

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”
The Dalai Lama

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August 3rd, 2009
Uppeka - Equanimity

by Maureen Rae, RN, E-RYT

Last month we wrote about the nine distractions of our consciousness - ways of thinking that can keep us from reaching a place of contentment. In the yogic view, these are:

• Illness
• Languor (mental dullness)
• Doubt (negativity, skepticism)
• Heedlessness (lack of foresight)
• Sloth (laziness - fatigue)
• Dissipation (overindulgence)
• False views (living under illusion - inability to face reality)
• Lack of perseverance (giving up or not finishing what we’ve begun)
• Instability or regression
  

We offered up a little information on how to overcome these hazards…again, in the yogic view. The Yoga Sutras cite four main ways (there are others!) to detour around the obstacles. These are:

1. Friendliness
2. Compassion
3. Gladness
4. Equanimity
   
   

Suggestions were made last month as to go about building our Gladness Muscle. This month, let’s talk a little about Equanimity.

Equanimity, or Upekkha in Sanskrit, meaning “to look over,” is one of the most sublime emotions of Buddhist practice. It is the ground for wisdom and freedom and the protector of compassion and love. While some may think of equanimity as dry neutrality or cool aloofness, mature equanimity produces a radiance and warmth of being. The Buddha described a mind filled with equanimity as "abundant, exalted, immeasurable, without hostility and without ill-will."

The word Upekkha refers to the equanimity that arises from the power of observation, the ability to see without being caught up by what we see. To stand in the middle of chaos while remaining balanced and centered in mind. When well-developed, such power gives rise to a great sense of peace.

We practice this each day on the mat by pausing at the outset of practice…noticing everything, just as it is, on that day…..in that moment. Physically, mentally, emotionally. We try not to change a thing. We just come. To observe what is.

Practice pausing – often – while practicing your yoga poses, or while moving through your day - to just observe what is going on in your body, and in your mind, without praise or blame, without judgment or labeling, without negative self-talk. Try not reacting to it. No need to travel down the road with each thought that comes up. Come back to your centre. Stand in the middle ground and find that peaceful space. This is Uppeka.

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July 30th, 2009
Mudita - Gladness

by Maureen Rae, RN, E-RYT

Underlying the physical postures of yoga (Hatha Yoga) is an ancient Indian philosophy that has been around for approximately 3,000 years. The principles and practices of this way of thought are as applicable in today’s society as they were way back when, at a time people surely faced similar obstacles to happiness.

Yet, today - here in North America - much of the way that yoga is taught is from a purely physical point of view. The ancient and healing teachings are being diminished, overlooked, and even lost. Yes, the postures are strengthening and toning. Yes, the breathwork is physically purifying and energizing. But what’s the point of practicing postures and breath on the mat a couple of times a week while ignoring the more important teachings that can surely lead us to equanimity?

The Yoga Sutra tells us of the nine obstacles to Yoga (keeping in mind that the word ‘Yoga’ does not mean just physical postures!). These nine distractions of our consciousness - ways of thinking that can keep us from reaching a place of contentment - are listed as:

• Illness
• Langour (mental dullness)
• Doubt (negativity, skepticism)
• Heedlessness (lack of foresight)
• Sloth (laziness - fatigue)
• Dissipation (overindulgence)
• False views (living under illusion - inability to face reality)
• Lack of perseverance (giving up - not finishing what we’ve begun)
• Instability or regression

We could discuss each of the above for a long time, but what is more to the point is..... does Yoga teach us how to overcome these obstacles? And Yes! The answers are there, too!

The Yoga Sutras cite 4 main ways (there are others!) to detour around the obstacles. These are:

1. Friendliness
2. Compassion
3. Gladness
4. Equanimity

Mudita is a virtue. Finding joy in the happiness and success of others. This quality is found in the Buddhist teachings and in the Yoga Tradition (as well as many others.) How easy it is to find joy in one’s own successes - yet how difficult it is to feel the same level of joy when someone else (with or without good reason!) is successful.

To quote Eileen Siiriwardhana "Seeing the good in others and learning to recognize and admire what good there is, is what mudita tacitly implies. Laughter and exhilaration are not characteristics of mudita. Mudita is joy and appreciation flowing quietly out of the core of one's heart towards others like the waters from a spring flowing outwards from the bowels of the earth. Spontaneous and sincere participation in another's glorious hour is possible only when the quality of mudita is developed to its fullest."

How to begin to cultivate this quality? Let’s begin by Noticing. (I’m not sure that there is a Sanskrit word for ‘noticing’ although likely one exists. Yoga has many words to describe feelings. To me, this is the very first instant that I feel a mood change. ) Noticing when envy or jealousy enters our hearts. Let’s ask ourselves the question...Why are we jealous? The answer is likely Because someone possesses something we do not. This is Ego speaking. - the lower self. Follow this up with the question "Do we not already have that which would give us great joy?"

On the mat - either at home with yourself - or at our yoga studio, where we actively encourage noncompetitive practice, we encourage you to acknowledge where you are in your postures, and where others are in their postures, where you are in your life, and where others are in theirs; and to consciously cultivate the healing quality of Gladness - Mudita. Let anger and envy be gone. And....don’t forget to notice how you feel when you engage in this practice. Notice.

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June 8th, 2009
Getting Started - Begin From Where You Are

As a teacher of yoga, almost every day I answer a telephone or email inquiry from a person who is interested in beginning yoga, but does not know where to begin. It’s difficult to advise the newbie - sight unseen - yet there are some guidelines that may help to point the student in the right direction and also for the student to consider.

One of the things that often comes up in the initial conversation is a feeling on the part of the student that he or she is not ‘ready’ to begin....that there is a certain level of yogic knowledge, and of strength and flexibility that one must have BEFORE beginning. This is not true! One of the main reasons for starting and continuing with yoga is to develop strength and flexibility! Even the most advanced yogi is always seeking to learn! This is a life-long process!

My dad, who is now on the Other Side (and no doubt watching our escapades very intently), had a very dry, Scottish sense of humour. One of his favourite sayings was, tongue in cheek, that when setting out on a journey, you cannot get there from here...that you have to begin from somewhere else......’ And then he would follow up with a hearty laugh! My brother and I used to think he was very strange..... It took me many years to learn the true meaning of this old saying. He meant, of course, to point out that there is no other place to begin, other than from that place in which you already are! This is one of the major teachings of yoga.

Yoga teaches us to come to the mat with what we have - all of our ailments, our limitations, our thoughts, our ways of being - and to just begin. The following are some other guidelines that may be helpful to a new yogi.

It does not matter how old you are. Yoga is not only for the young.

You can begin yoga at any age at all.

If you are out of shape, have not exercised in a while (years!), it might be best to embark with one of our Beginner Classes. Take a look at the times that you are available to come to class. Days, weekends,
or evenings....then match this time to a class that is on the schedule.
To this end, we have added more Beginner Classes to our schedule,
As of July 6, we will have added classes on Monday at 7:30 pm,
Tuesday at 6 pm, and Thursday at 6pm. Another good choice for
beginners would be our Level 1 classes held Wednesday at 9:30 am or
Monday at 9:30 am.

If you are older, tight and inflexible, hurt (emotionally or physically), stressed and in need of relaxation and rest, or have some sort of on-going condition such as cancer, heart disease, arthritis, high blood pressure, etc. etc., you might wish to investigate one of our Gentle Yoga Classes. These classes are held on Tuesday at 9:30 am, Tuesday at 7:30 pm, and Wednesday at 6 pm.

If you are relatively fit (regardless of age), even if you have never done yoga before, you might wish to visit one of our Level 1 and 2
Classes. These classes are held on Monday at 9:30 am, Monday at 6pm, Thursday at 7:30 pm, and Sundays at 11 am.

If you are a warrior and are looking for a physically strenuous class, then one of our Level 2 classes is for you! These classes are held on Friday at 9:30 am, Saturday at 11 am.

If you are looking for a class that is physically challenging without a spiritual component, then Pilates is for you! Tuesday 6 pm.

Other considerations:

We are often asked what to wear to yoga. Bare feet, comfortable clothing...so, a t-shirt and yoga pants for women, sweat pants for men. Ladies, it is helpful to have a longer top so that it does not ride up during the class. Also, hoods on shirts are not such a good idea. Hair gets in the way during yoga, and should be tied back. We have mats that are available for your use while at the studio, but if you are serious about continuing yoga, it is advisable to purchase your own mat - for hygienic reasons, and because you will want to practice at home! For sure!

Each one of our classes - including our more advanced classes- are taught in such a way that each pose is taught step by step. So you will not be ‘behind’ the others, or feel ‘left out.’ If you have an injury or a physical limitation, your teacher will want to know this before class. You will be asked to fill out a waiver form. The teacher may offer you modifications that will help to make the poses more suitable for you. However, you should not feel that every pose will be modified just for you. You must listen carefully to your body, and not push beyond your limits - physically or mentally. You are the one who lives inside your body, and only you know your body best.

Our classes are not over-crowded. We have a spacious, airy studio and a wonderful teaching staff and clientele. We will all do our utmost to make you feel at home.

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May 5th, 2009
Getting Better at Yoga

As a teacher of yoga, I often am on the receiving end of the question “How can I get better at yoga?”

This question generally comes from a yogi or yogini who has been doing yoga for a short time…and whom is interested mainly in the practice of the physical poses (asanas) of yoga. While the asanas are beneficial in so many ways, purifying, strengthening and improving flexibility…essentially, taking care of the physical self (the container in which we live out our lives on this earth), they are not the most important aspects of a yoga practice. These questions, then opens the door for a teaching about the finer points of this ancient tradition!

Many, many years ago (no one knows exactly when – but the estimate is about 2,500 AD) a sage called Patanjali collected what he had learned from his guru (teacher) and wrote it down for all of us who practice today. He called this collection “The Yoga Sutras.”

There are 196 sutras – pearls – of wisdom – divided into 4 chapters. Ways in which to control the workings of the human mind, which is believed to be the cause of all suffering. Much has been written, taught and passed on about these teachings.


In one of the main sutras, Patanjali explains that liberation/freedom (which is the main goal of yoga) – freedom from the mind – can be cultivated and obtained by practicing what he called the Eight-Fold Path of Yoga.
These eight steps are as follows:
Yamas "yama," originally meant "bridle" or "rein." Patanjali used it to describe a restraint that we willingly and joyfully place on ourselves to focus our efforts, the way a rein allows a rider to guide his horse in the direction he would like to go. In this sense, self-restraint can be a positive force in our lives, the necessary self-discipline that allows us to head toward the fulfillment of our dharma, or life purpose.
The 5 Yamas are: Ahimsa - non-violence
Satya - non-lying
Asteya - non-stealing
Brahmacharya - moderation
Aparigrapha – not coveting that which is not ours
The Yamas are oriented toward our public behavior and allow us to coexist harmoniously with others.

Niyamas "niyama" means "observance," and these practices extend the ethical guidelines provided in the first limb, the yamas. While "yama" is usually translated as "restraint," and the yamas outline actions and attitudes we ought to avoid, the niyamas describe actions and attitudes that we should cultivate to overcome the illusion of separation and the suffering it causes. The 5 Niyamas are: Saucha - purity
Santosa – contentment
Tapas - austerity
Svadhyaya - self-study
Ishvara pranidhana - devotion to the Lord.
The other 6 steps to freedom are:
Asana – the physical postures of yoga
Pranayama – control/redirection of the breath
Pratyahara – withdrawal of the senses from the external
world to the inner one
Dharana – interrupted focus of mind
Dyhana – uninterrupted, steady stream of mind
Samadhi – Freedom/Connection with Divine Source.
Self-actualization. Pure awareness.

Let’s take a little closer look at the important Yamas called Svadhyaya – self study. Yoga teaches that all humans are here on earth to fulfill a purpose (Dharma). And it is up to us to figure out what that purpose is, and then to go about the job. Essentially, svadhyaya is about self-knowledge…knowing who you are beyond what you do for a living, what kind of foods you like or dislike, or what music is pleasing to your ears. The quiet poses of yoga, and meditation, give us an opportunity to practice being alone and to discover the truth.

We are sometimes face-to-face with imperfections – things we do not like about ourselves. This is the first step in transformation. Little by little, our practice on the mat brings us closer to knowing. So, then, there are many many ways to ‘go deeper’ in yoga….! There is so much to learn and study.

The way is inside. The last stage, the ultimate sage, Samdhi is not attainable by any external means. Freedom has always been available…it’s simply masked behind the trappings of our lives and our own (often false) beliefs about ourselves.

Peace.

Maureen

“Before we can find peace among nations, we have to find peace inside that small nation which is our own being.” B.K.S. Iyengar

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March 15th, 2009
Yogic Rest...

The wisdom of the body is all-powerful. Virtually every cell (with a few exceptions) is imbued with an innate ability to "repair" itself... to heal. Healing is the process by which the cells in the body regenerate and repair to reduce the size of a damaged or necrotic area. This regeneration and repair incorporates both the removal of necrotic tissue (demolition), and the replacement of this tissue.

This ability is called "innate intelligence" ... an intelligence born of knowing. Thus is the healing power of nature. This is the process by which the body restores, revitalizes and heals.

This truth is indisputable.

In our North American culture, much emphasis is placed on conventional science to bring about a quick fix for ailments and conditions. Our impatient dispositions crave rapid (if not instant) relief. Classically, "vitalism" - a term used to describe a natural tendency toward healing - is overlooked.

In many Eastern cultures where patience is still considered to be a virtue, healing practices include herbs, oils, teas, massage, postures or poses, chanting, breath work and most importantly of all, rest. For many of us, rest is an unknown. We have grown, as a society, to regard rest as something to be considered akin to laziness, even as slothfulness. Every single second of every single day has to be accounted for by doing, doing, doing.

Such modern technologies as Blackberries and instant text messaging devices have made us accessible to everyone, everywhere, at any time. Who was it that said, "There is no rest for the wicked"? Are we so wicked that we do not deserve rest? Our society works more hours than any society ever has worked before, yet we have more "stuff" and little or no time to enjoy it. Our kids' time is micro-managed ... no time to be just kids. How can we go any faster when we already are running at top speed?

At no time in our society has attendance at church been so low. What are we doing to fill our days? Libraries are closing, movie theaters are shutting down, community recreation centres are being reduced, all because we do not value free time, leisure and rest.

Rest is an integral part of the practice of yoga. An experienced yoga teacher will consciously program periods of rest into a class to allow a brief interlude between two postures, or between sets of postures (Vinyasas). This pause allows for integration and reflection ... a time to digest the effects. This is a period of relative inactivity to allow recovery and growth.

Many experienced instructors begin the class with Savasana (Corpse Pose). Savasana is the great leveler! There is no conflict or competition as students come into the studio, climb onto their mats, lie down, and close their eyes. Savasana at this point in the class is a beautiful way to come into the practice of yoga ... a bridge between the unreal world in which we live most of our lives, and the rich, inner world that we inhabit too little of the time.

It is a time of investigation, inquiry ... an acknowledgment and acceptance of what is. A place from which to begin. This is intelligent.

Rests during practice may be dynamic (moving), or still. They may also include gentle counter-poses (e.g., gentle Cobra - Bhujangasana following Shoulder Stand - Sarvangasana). Dynamic resting postures may include moving between Cat and Cow (Bidalasana) or Child's Pose (Balasana) to Downward Facing Dog (Adho Mukha Svanasana). There are many examples of still and quiet resting postures; Staff Pose (Dandasana), Child's Pose (Balasana), or Alternate Nostril Breathing (Nadi Shodhana Pranayama) following a particularly vigorous Vinyasa flow).

Practices are traditionally completed by a period of Savasana (Corpse Pose) to allow for rest and recovery, at least five minutes for every 60 minutes of practice.

Teaching rest while on the mat gives your students permission to practice rest while off the mat. They learn that it is not only just OK to not do but entirely advisable. They learn to simply just be more of the time.

As an aside, it is interesting to note that some itching or tingling may accompany the healing process in the affected area. It is believed that this is the body's way of communicating with the mind - letting it know that it is working! Perhaps this is the reason why so many beginning students fidget and itch while in Savasana (although I believe it is rather indicative of boredom, impatience, and "fidgeting in the mind").

However, learning to rest is an integral part of healing. An easy mantra to remember and practice with your students is: "Do less and less of everything".

Maureen Rae, RN, ERYT

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February 2nd, 2008
Yoga Injuries

A recent article in Time Magazine pondered some of the reasons as to why we are beginning to see many injuries as a result of yoga. The article stated that with more than 14 million people practicing yoga or tai chi nationwide, up 136% since 2000, orthopedic surgeons, physical therapists and chiropractors across the country (U.S. figures) are dealing with the increasing fallout from yoga gone awry. Over the past three years, 13,000 Americans were treated in an emergency room or a doctor's office for yoga-related injuries, according to the Consumer Product Safety Commission...and certainly, in conversation with several Canadian sports physicians, it appears that statistics are similar here in Canada.

Alarmingly, it appears that hands-on 'assists' from teachers of yoga are thought to be one of the major causes of injury. 'Helping' students to go deeper - physically - and ultimately breaking the first 'law' of yoga - non-harming (Ahimsa in Sanskrit.)

This Time-ly article definitely gives plenty food for thought - and a great topic for discussion in our next Yoga Teacher Training session here at our studio. As a yoga teacher, and educator of yoga teachers, and after having been most fortunate to study with world renown teachers Erich Schiffmann, Angela Farmer and T.K.V. Desikachar, I wish to comment that each and every one of these gurus place just as strong a focus on spirituality as on postures. The term 'yoga' is so not about just the physical postures!

Peace. Maureen Rae, RN, ERYT
Maureen Rae's Yoga Studio, Toronto Ontario

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December 9th, 2008
Current Affairs: Doom & Gloom or Opportunity??

Current Affairs
Oh, economic Woes! Over the last couple of decades – due to a variety of reasons - we have seen an unbelievable collapse of the nuclear family as we once knew it, and an unhealthy trend toward a more isolated, me-oriented society. The media and big business have exhorted us to spend all that we have, and more....way more. The children of the last decade in particular, are not being allowed to be ‘just kids’…but are being exploited by mass advertising campaigns, and in many cases, are growing up way too soon…and without the moral, cultural and financial values that our older generations have learned….and earned.

The current economic times being what they are, offer an excellent opportunity to practice connecting back to the family and friends to find gratification in the smaller things of life. There are many lessons to be learned.

Of interest, in our own teaching community, the family of one of our teachers has given up their second car. Interestingly, the family is finding that they are spending more time talking to each other, and being aware of what other members of the family are doing. Basically, they are arranging for rides to and from places, and being there for each other.

A second teacher’s family has down-sized their home – opting for a smaller home which is financially easier – and has brought everyone in their family closer together.

Perhaps this current downtrend in the economy is, in reality, a wake-up call. A reminder to be content with what we already have – and a golden opportunity to practice gratefulness..and then to notice how we feel when we practice being grateful.

Yoga
Have you ever really thought about why it is that Yoga is so popular now? Why are so many people coming together to practice Yoga? It’s an easy thing to learn at home...once you’ve read a couple of books or viewed a video or two, you are good to go! So, why then, come to a group Yoga Class?

I sense that the #1 reason why people are gathering to practice Yoga is that they enjoy practicing in the company of others. Have you ever FELT the energy in a Vinyasa Flow class when everyone is breathing and moving in sync? Wow! There’s a special kind of magic at work! Like an energetic force field. You may never acknowledge the person on the next mat, yet you’ve made a connection. Add to that, of course, that Yoga teachers can add dimension and depth to your practice....that you might not have realized on your own.

The next time you attend a class at the studio, why not take a moment to be grateful for the way that the other people in the room enhance the experience of your practice.

By Maureen Rae, E-RYT

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November 29th, 2008
APARIGRAHA

APARIGRAHA is one of the 5 moral restraints called ‘yamas’ as described by Patanjali in his Eight-Limbed Path to Yoga. Aparigraha is defined as ‘not wanting’, ‘not needing’, ‘not coveting’, anything that is not already within your grasp. Patanjali tells us that we are already perfect just as we are – filled with goodness and light. How lovely!

Every human being (and I imagine some animal beings, as well) aspire to know their purpose for this time on the planet. Everyone aspires to know one’s self, and to know to know the reason why we are here. This is called spiritual pursuit, of course. Most unfortunately, our culture breeds the idea that we will find our purpose by accumulating more, desiring other what we already have, and striving always to want MORE, and to be MORE. Further, the myth that ‘happiness’ is obtainable from without, is …or has been – up until very recently – the means for our economic stability…which has now utterly collapsed. How complacent we were as we went merrily on our way – accumulating, gathering, and still not satisfied.

Consider the young couples who have now found themselves overwhelmed with insurmountable debt because they needed to have housing that was above their means.

Consider the aging population who spent literally millions of dollars per year – often money that they did not have – in creams, potions, and even on cosmetic surgery – in an obsession of perpetual youth.

Consider the low and middle income earners who now find themselves in a unbelievable state of not being able to repay credit card debt due to ‘needing and wanting’ what was outside of their means.

Our economy has been based on pumping up GREED.

We must overcome this. Aparigraha is a discipline that requires work. And work we must. The next time you see something that you desire, ask yourself “Do I truly NEED this?” And then, answer honestly.

True happiness comes from within. From that which we already have. From family, friends, from working hard, from learning, from loving, from compassion and kindness. From moral DISCIPLINE. Aparigraha. Not grasping.

By Maureen Rae, E-RYT

November 3, 2008
Yogaaaaaaah!

Flashback to 1998 ……The word "Yoga" begins to surface! Madonna and Sting were doing it….clothing companies were jumping on the yogic bandwagon…cosmetic corporation pushed rejuvenating creams and potions with models in yoga poses…but, in truth, most people had no idea what yoga was all about! Images of people sitting round in a circle, holding hands and muttering incantations. Was it religious? What it acrobatic? What exactly was Yoga, anyway?

That was 10 years ago - and now Yoga is everywhere! Yoga has been around for 5,000 years. In recent memory, it resurfaced in the late 50's and again in the 70's enjoying moderate popularity at those times. But why is Yoga so pervasive NOW?

It would seem that a convergence of events is the reason for the Yoga resurgence. The aging – and educated - population of North America
understands that something must be done to get fit and /or keep fit. And, further, the people of this generation acknowledge the aging process…many years of sports, or hi and lo impact have left injuries to skeleton and muscles.

Added to this is our sped-up society… "Hurried Woman Syndrome" is now an official medical term to describe many women of our society - those of us that try to be all things to all people - and all at the same time - with NO time to relax, unwind and breathe.

Yoga is a system of learning to be present more of the time – a system of self-discovery. Physical benefits are many – longer, leaner, toned and trim. The mind is clear and focused. You begin to FEEL YOU when you practice.

Hard to believe that something that feels so good can BE so good (not only for Body but for Mind, and for Self!

Maureen Rae, Reg. N., R.Y.T.

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