Cultivating Inner Strength

It has been interesting watching the 2010 Winter Olympics from a yogic point of view. The athletes are an inspiration to me, not so much through the acquisition of a medal, but through their incredible strength, focus, will and determination.
In the yoga model of the cakra-s (pronounced chakras) these qualities relate to the 3rd cakra located in the region of the abdomen called manipura. This is the seat of agni – the digestive fire. When we have a strong fire we can digest not only physical food but life’s many sensations and experiences. Evidence of a strong digestive fire is our ability to handle life’s challenges as we learn to adapt and grow from those experiences.

Here’s a simple breathing exercise to help awaken the transformative fires of the 3rd cakra. Find a time, preferably earlier in the day, where you won’t be disturbed for 10 minutes. Lie on your back with knees bent, feet planted on the floor and place your hands on your abdomen. Feel the weight of the hands on your belly and their reassuring warmth. Now turn your attention to the breath itself and feel the nourishing and expansive quality of the in-breath and the sense of release on the out-breath. As your breath gradually deepens over a number of breaths, gently firm the abdominal muscles from the public bone to the navel on the exhale (like a zipper). Remember to soften the abdomen on the inhale. Imagine the breath like a bellows, fanning the flame of your digestive fire, as your breath flows in and out. After a few minutes let your breath gradually return to a normal breath. Come to sitting and turn your attention from your practice to the day ahead. You will feel calm, energized and alert. Ready to digest the day!
-

Tapping the Sun Inside

It's January and we're deep in the heart of winter now. For those of you who aren't going somewhere south, warm and sunny -- don't despair. You can tap into the power of the sun to invigorate and relax body, mind and soul without going anywhere at all. Here's how to do it....

Find a warm spot in the house where you won't be disturbed. You can do this practice either sitting or lying down , just make sure you are comfortable. Close your eyes and begin to allow the breath to flow in and out. Invite the breath to progressively lengthen until you feel very relaxed, peaceful and warm. Imagine a sunny summer's day and feel the sun's rays warming your body. Visualize a small sun taking up residence in the chest or belly. Feel the heat radiating from inside your body. Spend a while just experiencing sensation.

I encourage you to experiment with this visualization technique. You may want to try it in the evening before bed or first thing in the morning to tap into the powerful energy of the sun. The more regularly you practice this technique the more you will feel the comfort of keeping the sun inside even when the external sun is behind the clouds. Remember, the sun is still there, inside and out, radiating with all it's power, beauty and warmth.

Keep on shining!

Holiday Over-Eating

Let's face it -- we all eat too much during the holiday season. If we're struggling with SAD (Seasonal Affective Disorder) this craving for comfort foods can turn into an all-out food orgy. So now that we're headed into the new year of 2010 here's a few yoga tips to help deal with these seasonal food cravings.

According to the ancient tradition of Ayurveda (a sister science to Yoga) our digestion is strongest during the mid-day meal. Try eating your biggest meal at mid-day then follow up with a brisk walk after lunch. Fruit and nuts are a good mid-afternoon snack. If at all possible, eat a light dinner on the earlier side. This will allow time for the food to digest properly before going to sleep. A snack is okay before bed but keep it on the light side too.

Choose yoga postures which emphasize the exhale... abdominal strengthening, forward bends and twists. This will have a cleansing effect through the stimulation of digestion and elimination.

Find a friend who also wants to cut down on their his/her food intake and support each another in changing habit patterns of eating and exercising. If we feel understood and supported we're more likely to make positive changes in our lives and stick with them.

Getting out of the house

This blog,and the ones that follow will explore how to address the signs and symptoms of seasonal affective disorder (SAD) from a yoga perspective.

I'm going to begin with the symptom of "social withdrawal". It's quite natural to want to withdraw or "hibernate" during the cold winter months here in Canada. However, when this natural inclination causes us to feel lonely or depressed it's helpful to take some initiative to get out and socialize. Many of my students who suffer from SAD say the enjoy coming to a yoga class because it provides them structure and motivation to get out of the house. This is the power of what is called "sangha" which is roughly translated as community. Community, in this instance, is found in a yoga class where you feel comfortable with the teacher and the other students in the class. Sometimes it takes a few tries to find a class you enjoy. Once you find a class you like, stick with it. Many of the benefits of yoga gradually accrue over time. You'll find it's well worth the effort.

See you in class!

Yoga for SAD (Seasonal Affective Disorder)

November and December are months where we all notice the rapidly decreasing hours of daylight. Often the days are overcast with rain or (gasp) snow! For many of us, the lower light levels make us feel out of sorts or "blue". If you are experiencing any of the following symptoms you may be suffering from Seasonal Affective Disorder or SAD:

- depression
- oversleeping
- loss of energy
- loss of interest in activities you once enjoyed
- craving for "comfort foods" high in carbs
- social withdrawal
- anxiety

As an AVI (American Viniyoga Institute www.viniyoga.com ) Certified Yoga Therapist, I teach a course at the North Lanark Community Health Centre in Lanark County, Ontario, Canada using themes to address the different signs and symptoms listed above. My goal is to to help yoga students suffering from SAD find yoga tools to better cope with this condition. In 2008 I presented my findings at the International Asssociation of Yoga Therapists (www.IAYT.org) at their conference in Los Angeles, California.

Over the next few blogs I will share some reflections and a few tips to help SAD sufferers everywhere.

Yoga and H1N1

In the last few days, the number of cases of H1N1 in Lanark County has increased considerably. Just a reminder that breathing is central to the practice of yoga -- it is the primary tool used to link the body and the mind in the present moment. If a student comes to a yoga class who is unwell with the flu then everyone else in those close quarters is vulnerable to becoming ill as well. If you are experiencing any symptoms of the flu -- sore throat, cough, fever and body aches -- please look after yourself and stay at home. The local health unit has lots of good tips to help you through the illness at www.healthunit.org . We will make sure that you can make up the class when you are feeling better!

Yoga Connection Fundraiser October 18, 2009

It's time to get back on board with blogging. The summer was great and largely spent outdoors with the vegetable garden, landscaping, canoeing, and visits with family and friends. Now, it's time to turn towards yoga classes and yoga therapy. To that end, there is a yoga fundraiser that is being spearheaded by a couple of my peers at the Yoga Connection (Sandy Prentice and Nancy Williams) this coming Sunday. We're supporting two local causes, the McGarry Girls and and Dignity House Hospice. Check out www.yogaconnectionperth.org for more information. We hope to see you there!