The Obstacles according to Patanjali

Patanjali

According to Patanjali (the sage who compiled the Yoga Sutra-195 aphorisms about yoga-approximately 2,000 years ago), there are nine obstacles that stand in the way of us developing one-pointed focus or a state of yoga.

Yoga Sutra 1.30 says that if we have difficulty attaining mental clarity, these obstacles listed below are creating distractions [citta (mind)viksepah (disturbed mind) te antarayah (obstacles and symptoms of suffering)]:
vyadhi (illness)
styana (apathy)
samsaya (doubt)
pramada (impatience)
alasya (fatigue)
avirati (over indulgence)
bhranti darsana (distorted perception)
alabdhbhumikatva (lack of perseverance)
anavasthitavani (regression)
{This translation loosely comes from Reflections on Yoga Sutra-s of Patanjali, by TKV Desikachar}

I realize that this is a simplification of the sutra, and I am trying to make it accessible to all.

As we move into the new year, I will be looking at these obstacles as they arise in my life and in my meditations.  I am inviting you to do the same.  Svadhyaya (self study) is not always easy and may at times seem impossible.  It is so important to have a teacher and/or a sangha (community of yogis) to work with.  Without sharing who we are with others, it's unlikely, we as regular humans will be able to see our defects, grow and change.

So what can we do? Daily practice of self-reflection is a great start.
One of my favorite chants is: namah namo namah
I surrender, I surrender, I surrender or It's not me, it's not me, it's not me

You can add the chant into your asana or sitting practice.  The funny thing about a practice with chanting is that you have to remember to listen to any messages that come your way.  So after you do your practice with your chant, be sure to give sufficient time for the messages to come.  How long? In the beginning, it might be 5 minutes.  Just see what happens.  I also chant in my head and aloud as I do things in my house, outside, driving.  It brings me great peace and I hope it does for you as well.

Feel free to ask questions or comment on your experiences.

Santa's Christmas Rountine

Here's a cute eBook reposted from Daily Cup of Yoga.  There might be some incentive here for a daily practice.

Why I Chant

I’ve been singing probably as long as I could talk. I remember forcing my family to pay for concerts that I put on in our living room. Granted it was on a nickel, but…

As I’ve shared in a previous post, because of singing, I have a natural attraction and affinity for chanting. Chanting is similar to singing, but it is not the same. The list of benefits below is specifically for chanting even though some are occur with singing as well. My experience has shown me that I receive many more positive affects from chanting than I did from singing even though through singing still makes me feel good.

I like most kinds of chanting and many of the benefits of chanting happen no matter which kind you do. Chanting:

1. Makes me feel good
2. Allows me to breathe more easily
3. Has extended my exhale immensely
4. Tones my abdominal muscles
5. Calms my nervous system
6. Helps develop my memory and focus
7. Is a breathing practice
8. Is a concentration practice
9. Can be a meditation practice or part of one
10. Increases clarity
11. Helps set intention
12. Enhances physical and emotional health
13. Normalizes adrenal and cholesterol levels
14. Lowers blood pressure and heart rate
15. Allows me to move to a place beyond ordinary perception
16. Makes me hungry; increases digestive fire
17. Increases body temperature
18. Calms my animals and crying children
19. Makes my body vibrate
20. Changes my energy level

I know this is a long list (not all inclusive) and not in any specific order, and truly chanting is amazing. You may not receive all of these benefits, but I guarantee, with regular (daily) chanting you will attain many of these benefits. Seek a qualified teacher to guide you especially at the beginning. Chanting can be very challenging and it’s worth the effort. I'd love to hear about others experiences.

Intention is Everything, in life and with chanting

Whether teaching, parenting, doing yoga poses or chanting, our intention is everything. I first came to yoga to try to sit still, not while meditating, but just being able to stay in one place without fidgeting. I was attracted to the poses and trying to get them "just right." Learning from a book isn't the best way to learn yoga, but it was all that I had. In the beginning that was enough, yet as time passed, I needed more, wanted more. I attempted various kinds of meditating and mindfulness, but I was not quite ready. I found a myself in a state of yoga, one-pointed focus, while painting and singing. So of course, I was attracted to chanting.

I was introduced to devotional chanting at the Krishna temple in Connecticut early on and felt a sense of community. Chanting those chants alone wasn't something I felt comfortable or competent with. Eventually I learned some sing-songy chants that I could chant on my own and I used tapes (this was pre-YouTube, pre-Internet, pre-yoga studio on every corner time.) Finally many years later, I heard Vedic chanting and was hooked.

What made Vedic chanting so different? For me, it was the feel of it in my body, the vibration, in my heart and in my head. I was lucky to study with some people who are amazing Vedic chanters. Even though I don't put myself on the same level as these chanters, I am capable of learning and able to share and benefit from a chanting practice.

Vedic chants come from the Vedas and for centuries were passed on orally. The reason for the strict rules of Vedic chanting was so that they would be passed from person to person unchanged. Of course, they've been written for a long time now and there is not the same need to memorize; yet to reap the same benefits of Vedic chanting, you'll want to learn from a qualified teacher, who knows and follows the rules of Vedic chanting. I will discuss the benefits of chanting at a later date.

My reason for writing this post was to discuss the intention while chanting. I have asked and been asked, "what if I say it wrong?" or "what if I can't sing?" Chances are if Sanskrit is not your native language, you will say some of the sounds incorrectly in the beginning. I have been chanting for a long time now and there are still some sounds that I struggle with. I can sing and it has interfered with my chanting.

So my answer, your intention when you are chanting is more important than how you chant. Some people may disagree with me, and that's okay. It's what is in our heart, our reason for chanting, our connection to the sound and our teacher that is the key to receiving the benefits of our practice no matter what the practice is, asana, meditation, writing or chanting. We do need to do the practice regularly as well, but that's for another post.

I have wanted to share my thoughts for some time now. One of my obstacles was being fearful of what people would think. I decided that as long as my intentions were good, all would be well. I do the ground work and stay unattached to the results.

Bottom line: intention is everything.

Meditation Changes How Genes Are Expressed

First study to show rapid beneficial changes from meditation at the molecular level.
The health benefits of meditation are becoming well-established, but we still know little about how these effects are achieved.

A new study, though, sheds light onto the molecular changes that take place in the body as a result of meditation.



For their new study, Kaliman et al. (2014) recruited 19 experienced meditators, who each carried out an intensive 8-hour session of mindfulness meditation. Read more

10 Need to Know Yoga Class Tips

10 Need to Know Yoga Class Tips
This is a great read for newbies to yoga.  Thanks Kate.

Fresh Snow and Abundance Meditation

Waking to a snow-covered landscape is akin to the feeling of crawling under the heavy pile of blankets on my bed. Mixed feelings abound. Do I want to stay in bed all day? (not really feasible) or Do I want to go roll in the snow? (more likely to happen later in the day)

So instead I do my daily cleansing routine, put on hot water, and do a long, slow asana practice while the rest of the house sleeps. There was even some time for a short sit or meditation practice. Then I had to write.

We've been doing a meditation practice in my Saturday classes around abundance and generosity, thanks to Nancy's suggestion. The idea is that each person would choose what they would like an abundance of and who or what it would be for in a way of sharing our wealth.

Even though we have only been doing the practice for a month, I wanted to share my experience. Recently retired from teaching school, I am now a freelance yoga therapist, teacher, writer, and presenter. I have been offered a number of jobs that I really want, my partner has worked with me to create a great space in our home to teach small classes (I had a space already that would not work for group classes), and I have the desire and energy to write. Writing has been a passion for most of my life along with singing and drawing.

If I were you, I'd be wondering what the practice is. Ha, ha, you'll have to come to class. Only kidding, I am cursed with Middle School Teacher humor so pardon me.

After doing some asana (maybe some sun salutations) and pranayama (we've been working with extending our exhales), take a seat, make sure you sit in a comfortable fashion where your spine is upright and you're not likely to slouch.
Set your intention or sankalpa. Commit to the practice and decide what your focus of abundance and generosity is.

Say three Om's to warm up your lungs and voice.
Place your hands below your navel and chant:
Om shrim shriyai namah
3 times
Place your hands over your heart and chant 3 times
Place your hands on your head and chant 3 times

Sit and reflect on what you'd like to have an abundance of
Ask yourself what are your obstacles to receiving this abundance

Sit for as long as you can 5-15 minutes focusing on your object of abundance. If you find your mind wandering, chant.

Thank your body, mind and spirit and the universe for supporting you through the practice and offer any benefits you receive from the practice to those in your life or as I've been doing, to the entire planet.

Do some gentle asana like vajrasana vinyasa. And head out to your day.

As soon as I figure out how to post my stick figure drawings, I will add some.

Feel free to post anything that comes up or questions that you have.

New studies find causes of fibromyalgia, offer hope of relief

New studies find causes of fibromyalgia, offer hope of relief
One of my favorite yoga teachers posted this today.  It's an interesting read especially for those of us who teach and/or suffer from fibromyalgia.

Oils, oils, oils

The YouTube link to Banyan Botanicals with show you how to apply your oil. I like there concise, helpful and clear messages. They also have wonderful, organic oils.

But, which oil to use. There are many oils available. The trick is finding the right oil for you in your climate and during the particular season you are experiencing. I have tried many different types of oils and various brands of the same oil. Every oil is not the same.

According to Ayurveda (I will discuss doshas at a later date):
Vata Dosha (dry, rough, frizzy), you would use sesame, olive, castor or almond oil.
Pitta Dosha (oily, hot, sweaty), coconut, sunflower or almond oil.
Kapha Dosha (smooth, oily, cool), sesame, almond, or corn oil.

So you don't know your dosha, now what? Well you can see an Ayurvedic practitioner, take a test from a valid Ayurvedic website or book, or do a little trial and error and see what works best for you. Or try this quiz.

When and where available, look for organic, cold pressed, not roasted or toasted or flavored, oils. As with most things, the more you buy, the lower the cost. Oils can be very expensive though so make sure it is one you like and that suits you before making a large purchase.

There are various schools of thought on oiling. Some say, fight oil with oil; others say, don't use oils if you skin is oily. If you have excessive oil, you might look at your diet and consider some dry brushing instead of oiling.

Dry brushing is massaging the body without any oil. You can use a washcloth, loofa, your hands, whatever feels good on your skin. I use dry brushing some times before abhyanga or some times instead of oiling. It increases circulation, stimulates your cells, wakes you up and exfoliates. I just work my way around my body with my loofa; I use a washcloth on my face. It's very refreshing.

Oiling and dry brushing can be done year round. I find I like dry brushing more in the winter and I only like to oil right before my shower or if I'm not going anywhere that day and can wear "oil-safe" clothes.

When oiling, I stand on a towel. If I am doing my yoga practice with my oil on, I place a towel over my floor or mat. I like to let the oil soak in for as long as possible. If I am oiling my hair, which I do not do all the time because of my fine, long hair, I leave it on over night with a shower cap.

I use a special set of towels for my oil showers. They definitely get affected by the oil over time. In the shower, I make sure the bottoms of my feet are not oiling. I only use soap on my hair, underarms and genitals.

You may feel strange at first, but you will notice a remarkable difference with your skin almost immediately. If you have any uncomfortable feelings or skin reactions or irritations, do not continue.

Times not to oil:

menstruation
pregnancy
illness
if you have broken skin, bruises
you have skin reactions

How to Do Abhyanga, a Self Massage with Warm Oil (+playlist)

Welcome to Every Day Yoga

Welcome to my new blog on tips I share with my students, and now you, to help with a yoga practice, health and wellness and life in general. Thank you to all the teachers and writers who have shared ideas with me. When I know who shared knowledge with me, I will let you know. My first tip is for the winter season, although I do this practice throughout the year. Many cultures have known for centuries that oiling the body and hair keeps your skin (part of the integumentary system, which includes skin, hair and nails) feeling smooth and supple, your hair less frizzy, stronger and healthier, and your nails strong. The type of oil that you use depends on your body type, access and preference. My ancestors used olive oil, some Polynesian and Far Eastern cultures preferred coconut oil, African, Indian and Arabic cultures have used sesame oil and the list goes on. In Ayurveda, the practice of self oiling and massage is called abhyanga. Using slightly heated oil of your choice, massage into your body and leave it on for as long as you can. I do my asana practice and then shower. Next post, I will discuss types of oils, when not to use oil, and how to apply oil. Also important, how to care for your towels and space when oiling.

Not a medical professional.

Please remember that I am not a medical professional. I am a yogini, science and health teacher, mother who has studied yoga practices, ayurveda, herbals, gardening, chanting, energy healing among other things. I am sharing my knowledge and experience. If you have physical, mental or emotional symptoms or concerns, please contact your medical practitioner.