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Music, Music, Music (A 2015 KISS MY ASANA Prequel Sequel) March 2, 2015

Posted by ajoyfulpractice in 31-Day Challenge, Books, Changing Perspectives, Donate, Hope, Karma Yoga, Mantra, Meditation, Minneapolis, Minnesota, Movies, Music, Pain, Peace, Philosophy, Science, Suffering, Texas, Twin Cities, Vipassana, Writing, Yoga.
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So if you’re feelin’ down and out, got no place to go now
Just sing along to the music y’all, let it fill your soul now
Because everyone deserves music, sweet music

– “Everyone Deserves Music” by Michael Franti & Spearhead

 

My best friend in college always said life has a soundtrack. I know, everybody says that now – there’s even an app for that – but this was back in the 80’s/90’s and it wasn’t a thing, it just was. And what it was to me was true, in part, because I had been hearing a super eclectic soundtrack all my life.

 

I heard all the sounds of the country, mixed with all the sounds of the city. I heard vinyl and 8-track tapes before cassettes. I spent a good portion of my younger days thinking my Beatles-crazed friends were fans of Wes Montgomery. I was in a girl band that sang songs like “Lettuce Entertain You.” And I once got a speeding ticket for flying down an open highway to Mahalia Jackson (with my maternal great-grandmother and grandmother in the car).

 

My maternal great-grandfather owned a super club on the Chitlin’ Circuit; my dad played first chair trumpet in high school – even though he was tone deaf; my immediate family took road trips where most of the stations along the way played old school country; one of my maternal great-uncles had a basement full of classical; one of my first cassettes was dubbed “Hollering Oats” by my family; my mother took me to my first live rock concert; and at some point along the way my friend J. Ben taught me it was OK to play rhythm & blues, country, and heavy metal on the same mixed tape – you just had to have a theme…or not.

 

There are answers in the music
And there are answers in the words

– “Be Good” by Hothouse Flowers

 

Fast forward to now. After years of working in the performing arts, I started teaching yoga. I’m quick to tell people that I didn’t take the teacher training to teach – I took it so I could answer questions. What I had no way of knowing when I started this little adventure was that some of the questions I would end up answering would be about the music I play during class.

 

Rewind to my first yoga classes. There was no prerecorded soundtrack. In fact, I think I practiced for a couple of years before I took a class with music, and another couple of years before I practiced with a teacher who played non-classical/instrumental music.

 

Rie Congelio introduced me to musicians that (at the time) weren’t being played on the radio (in the U. S.) and taught me how much fun it could be to flow to your breath, while simultaneously dancing to the music. Down the road I would be spend a year practicing to Steve Ross’s eclectic soundtrack on Oxygen’s Inhale; look into the physiological, neurological, and emotional effects of music; and eventually practice in studios where people just basically played a bunch of random stuff because it had the “right” tempo and it was something they liked to hear.

 

What hasn’t ever left me; however, was what preceded my musical conversation with Rie. I was in Savasana trying to figure out why the very quiet song seemed so familiar to me, and why my body seemed to be so tuned into it. When I spoke to Rie after class, she said she picked the song because it was soothing and it was in Gaelic; and therefore, unlikely to be a distraction (seeing as we were in Southeast Texas). Little did she know I was studying Gaelic at the time or, that in that moment, I would start really thinking about how much music could enhance or undermine the practice of yoga as meditation.

 

And every cry is a song
And every song is a prayer
And our prayer must be heard
Fill the air

– “Isn’t It Amazing” by Hothouse Flowers

 


Music can serve as white noise (or maybe it’s brown noise). It can serve as an extra wall, filtering out distraction from outside the practice space. It can serve as a controlled distraction, a known quantity, to hone our focus/concentration. It can also, unfortunately, just be a distraction. And yet, I know people who never “hear” the music – even when I play Ozzy Osbourne – and I know people who will practice to a song for years before they listen to it. Other people will go so deep into the song, they get beyond it.

 

In Yoga Sutra 1.2 Patanjali writes “yogash citta vritti nirodhah” (“Yoga ceases the fluctuation of the mind.”) Inherent in this statement is that fact that the mind fluctuates. Left to its own devices, the mind will, at some point, start looking for a distraction. So I give the mind music for several reasons. First, in some meditation traditions people are told to think the word “thinking” when their mind starts wandering. It’s a reminder to get back to the meditation. When I pick a theme for my classes, I also start picking music that supports the theme by serving as a reminder when the mind wanders. Second, Patanjali (in YS 1.17) outlines four (4) levels of attention/concentration/meditation: (1) gross, (2) subtle, (3) bliss, (4) and absorption. In their commentary on YS 1.17, Geshe Michael Roach and Christy McNally compare the levels to (1) being aware that music is playing; (2) examining the words and melody (maybe humming or singing along); (3) enjoying the song, being overcome by its beauty; and (4) being so absorbed that nothing else matters, everything else disappears. Finally, research has shown that when people hear a song they haven’t heard in a long time, their blood pressure changes. Breathing and breath awareness can also change because of the tempo, volume, and musical key.

 

This is a song that nobody knows
I couldn’t begin to describe how it goes
But it makes me cry or laugh right out loud
It’s a song that I sing when there’s no one around

– “When There’s No One Around” by Garth Brooks

 

Last April, I posted 30 Poses in 30 Days for the KISS MY ASANA Yogathon. I am doing the yogathon again this April to raise money and awareness for the adaptive yoga programs at Mind Body Solutions. This year, however, we are gearing up early. So, in an effort to get people excited about practicing yoga (or practicing more yoga), I’m posting 30 Songs in 30 Days during March. I know, I know, some of you are already thinking, “Hold up, Myra, March has 31 days.” Yes, it’s true, and since this post has at least a baker’s dozen linked song references, plus two (2) unlinked song references, AND one song contains at least ten (10) musical Easter eggs, consider each one a little musical lagniappe (a little something extra, freely given with a purchase).

 

~ Thanks for spending a little time with me. NAMASTE ~

(Check out Freegal at the Hennepin Public Library.)

 

 

Gazing Into the Heart December 14, 2014

Posted by ajoyfulpractice in Books, Buddhism, Changing Perspectives, Daoism, Faith, Fitness, Healing Stories, Hope, Karma, Love, Meditation, Men, Minneapolis, Minnesota, Movies, Music, Pain, Peace, Philosophy, Science, Suffering, Super Heroes, Taoism, Texas, Tragedy, Twin Cities, Vipassana, Women, Writing, Yoga.
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“Whoever fights monsters should see to it that in the process he does not become a monster. And if you gaze long enough into an abyss, the abyss will gaze back into you.”

– Friedrich Nietzsche

“SOLUTION” by Franz Wright
What is the meaning of kindness?
Speak and listen to others, from now on,
as if they had recently died.
At the core the seen and unseen worlds are one.

I shouldn’t have been surprised, given all the things that have happened in the world; however, somehow last week I was caught off guard by people’s request that I hold space for their sadness/grief/anger/fear. And yes, this is something I do on any given Sunday. It’s even, on a certain level, what I signed up to do. And yet, for one blinding moment I was pissed – I mean really royally pissed – to come back from my working vacation/week of Thanksgiving/week of fellowship and find all was not sunshine and light in the world.

As is recommended, I sat with the anger. The anger passed. I got back to my baseline, and I got back to work.

But that’s the short, simple version of the story. And, it’s not nearly as real or messy or satisfying as the whole story.

I say the anger passed; however, really it felt like it diminished or receded to a place where rather than reacting to the craziness in the world I was able to respond in an appropriate manner. But, before that happened, I had to acknowledge that what I was feeling was anger. I know people who are angry all the time – and they have very valid reasons for their anger – but we don’t always acknowledge or articulate the emotion. Oh, sure, we may act angry or spew angry words, but consider the last time (the last angry time) you took a deep breath and explained to someone, “I’m really angry.” Have you ever done that? Have you ever articulated the emotion without directing it at someone or something? Have you ever gone deep beneath the emotion, and found what’s beyond it (as opposed to what’s behind it)?

“…really pay attention to what’s happening internally…. Meditation is learning how to get so still, and so calm, tranquil, through the directing of the attention, to this present moment, that we begin to see really deeply…. And so we go more and more and more deeply into the nature of things, and when that happens, and reactivity ceases, then responsiveness arises.”

– Gina Sharpe, Suffering and the End of Suffering

When I first came back from Texas and started reacting, I hadn’t heard Gina Sharpe’s super skillful teaching on Suffering and the End of Suffering (see Thursday’s link below). All I had were emotions (mine and other people’s), desires/requests (mine and other people’s), signs from the Universe, and what I’ll call Divine messages. And I was resisting all of it! I wanted to focus on metta (loving-kindness) meditation or tonglen (giving and receiving) meditation, or sitting in compassion. You know me; I wanted to do that joy thing.

But, when I got on the mat, what came up was the need to be where we were. To feel what we were feeling. To validate and honor what was in the heart – and all that was in the heart.

Here’s a glimpse at a week of heart gazing:

Tuesday, December 2nd: We started with eyes open; I counted down and then had people quickly shut their eyes. In Bel Canto, Ann Patchett (b. 1963) wrote, “The timing of the electrical failure seemed dramatic and perfectly correct, as if the lights said, ‘You have no need for sight. Listen.'” Pratyahara (sense withdrawal, Yoga’s fifth limb) heightens our awareness. This heightened awareness happens even if we just withdraw one sense. It also happens when we are in a crisis situation similar to the hostage situation that takes place in Patchett’s beautifully written novel.

“She sang as if she was saving the life of everyone in the room.”

And while listening to Maria Callas, Ingrid Michaelson, Indie.Arie, Nelly Furtado, Jj Heller, Pink!, Raya Yarbrough, Sylvia Syms, Kate Bush, Dinah Washington, Amy Lee (of Evanescene), – my examples of “beautiful singing” – I asked people to breath as if they were hitting the high notes.

Ultimately, Bel Canto is a multilayer, multilevel love story set during a horrible crisis. It shows the heart’s ability to feel more than one thing at a time. But, more than that, it shows the heart always wants to find a way to love.

Wednesday, December 3rd: We started in Balasana (Child’s Pose) and asked people to gaze into their hearts – while listening to the Prince of Darkness, Ozzy Osbourne (b. 1948).

Friedrich Nietzsche’s words about gazing into the abyss seem applicable (maybe even prophetic) when dealing with Heart of Darkness on Joseph Conrad’s birthday (b. 1857). Conrad wrote his short novel after his own experiences in Africa in the late 1800’s and while his own words best describe the world he sees, I think the world he sees is the world in his own heart.

I resisted this book and this birthday, in part because literary greats like Chinua Achebe criticize Conrad and his work as racist and xenophobic – and I don’t think there’s any way to get around that. Neither did I want to seem to celebrate a depiction of racism given currents events in Ferguson and around the United States. However, Professor Peter Mwikisa said Heart of Darkness can be “…the great lost opportunity to depict dialogue between Africa and Europe…” and that makes me wonder: Are we, right now, losing an opportunity for dialogue in the U. S.?

Or, are we just not ready for dialogue?

“People look to me and say / Is the end near, when is the final day? / What is the future of mankind? / Don’t look at me for answers / Don’t ask me / I don’t know.” – “I Don’t Know” from Ozzy’s Blizzard of Ozz

Thursday, December 4th: I usually don’t teach yoga on Thursdays. This was, however, one of the Thursdays when I facilitated my meditation group. We sat briefly and then listened to Gina Sharpe’s Suffering and the End of Suffering. The discussion around the talk, current events, and the additional resources (see below) also informed my weekend classes at the YMCA.

Friday, December 5th: We started in Balasana (Child’s Pose), again gazing into the heart – this time with the intention of listening to the heart until it, as Gina Sharpe puts it, flutters. Physically, emotionally, and musically, this was a heart focused class.

“Venerable Maha Ghosananda, who was considered to be the “Gandhi of Cambodia” taught the power of the intention of kindness all his life, even though his life and his culture were fraught with suffering, trauma, violence and war of the Khmer Rouge and the “Killing Fields.” He taught it this way:

The thought manifests as the word;
The word manifests as the deed;
The deed develops into the habit;
Habit hardens into the character;
Character gives birth to the destiny
So, watch your thoughts with care,
And let it spring from love
Born out of respect for all beings…”

Saturday, December 6th: Same beginning as Wednesday and Friday, but this time Bear McCreary’s Taiko drums sounded like the heartbeat and Anne Frank’s thunder.

“It’s difficult in times like these: ideals, dreams and cherished hopes rise within us, only to be crushed by grim reality. It’s a wonder I haven’t abandoned all my ideals, they seem so absurd and impractical. Yet I cling to them because I still believe, in spite of everything, that people are truly good at heart. I simply can’t build my hopes on a foundation of confusion, misery, and death. I hear the approaching thunder that, one day, will destroy us too, I feel the suffering of millions. And yet, when I look up at the sky, I somehow feel that this cruelty too shall end, and that peace & tranquility will return once again.” — Anne Frank, July 15, 1944

Sunday, December 7th: In 1941, President Franklin Delano Roosevelt said that today was “a date which will live in infamy.” The Japanese attacked Pearl Harbor and, in a moment, 2,300 people died. As a result of the attack, the United States entered World War II and, subsequently, bombed Hiroshima and Nagasaki. The United States entry into the war saved countless lives. Yet, in the moments when we dropped the bombs, 149,000 – 266,000 people died (this includes POWs). So, we begin with a moment of silence for all.

~ Taps + 1 minute of silence + Reveille ~

Feeling stuff is hard, messy, icky work. But, the moment you feel is also the moment you heal.

“I don’t believe that the big men, the politicians and the capitalists alone are guilty of the war. Oh, no, the little man is just as keen, otherwise the people of the world would have risen in revolt long ago! There is an urge and rage in people to destroy, to kill, to murder, and until all mankind, without exception, undergoes a great change, wars will be waged, everything that has been built up, cultivated and grown, will be destroyed and disfigured, after which mankind will have to begin all over again.”  — Anne Frank, May 3, 1944

“Third we must not seek to defeat or humiliate the enemy but to win his friendship and understanding. At times we are able to humiliate our worst enemy. Inevitably, his weak moments come and we are able to thrust in his side the spear of defeat. But this we must not do. Every word and deed must contribute to an understanding with the enemy and release those vast reservoirs of goodwill which have been blocked by impenetrable walls of hate.” — Martin Luther King. Christmas 1957

“Let us move now from the practical how to the theoretical why: Why should we love our enemies? The first reason is fairly obvious. Returning hate for hate multiplies hate, adding deeper darkness to a night already devoid of stars. Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. Hate multiplies hate, violence multiplies violence, and toughness multiplies toughness in a descending spiral of destruction…. The chain reaction of evil- Hate begetting hate, wars producing more wars-must be broken, or we shall be plunged into the dark abyss of annihilation.”  — Martin Luther King. Christmas 1957

 

Sunday’s class ended with the same Larry Yang quote from Friday. Both classes also ended with a reminder to honor your work/karma*:

  • Hands at heart: Honor what is in your heart, as what is in your heart becomes what is in your mind.
  • Hands at third eye: Honor your thoughts, as they become your words.
  • Hands at mouth: Honor your words, as they become your deeds/actions.
  • Hands back to heart: Honor your deeds/actions as they give the world a glimpse into your character and pave the way of your destiny.

Thank you to everyone who was in class last week, as well as to everyone in my meditation group. Thank you also to my housemate Meghan (who listened to me explaining that I was angry). Thank you to all of my family and friends (who help me return to my baseline of joy). Thank you to the teachers (on and off the mat, musical and otherwise) who inspired the messages behind these classes. Thank you to Eileen for the Sunny Side post and video that made me cry. And, finally, a special shout out and HUGE, TEXAS-SIZED Utkatsana Woohoo!, to Carolina at YogaOne’s Heights location, whose Humble Warrior flow inspired this week’s physical practice and helped me remember the power of being “a great spiritual warrior.”

 ~ NAMASTE ~

Little Puppy, Big Green Monster, Mice…Oh my! Children’s Books, Music, and Mantra, anyone? September 26, 2014

Posted by ajoyfulpractice in Books, Buddhism, Changing Perspectives, Daoism, Faith, Fitness, Healing Stories, Health, Hope, Karma, Love, Mantra, Meditation, Minneapolis, Minnesota, Music, Peace, Philosophy, Religion, Science, Taoism, Twin Cities, Writing, Yoga.
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Awareness comes in many shapes and sizes – and the opportunity to deepen your awareness is always one breath away. So…

 

TAKE THE DEEPEST BREATH YOU’VE TAKEN ALL DAY!


Now, deepen your awareness. Notice what you notice.

Sometimes, deepening your awareness is just that simple: take a deep breath and start listening to the sensations/information within you and all around you. Sometimes, you will find – as I often do – that you are surrounded by stories. Stories that can make you laugh, or cry, or think out loud. As I recently mentioned to some high school students in Hopkins, our lives, minds, and bodies are full of drama, hilarity, and sorrow. We just have to pay attention. Listen deeply to the stories, the music, the poems that are in you and all around you – and you will always be inspired.

Of course, if it were that “easy” to be inspired – all the time – we might not ever step outside of the box….You know, that box… the one we call our house or car or office or regular routines. Or ourselves. These boxes are made, metaphorically and physically, to extend and expand the same way our bodies do when we inhale. And, every time we inhale we are, literally, being inspired. Yet, it is just as easy to miss the inspiration as it is to notice it. Why? Because when we live in a world where we celebrate the times our “cup overflowth,” we are in fact, celebrating ourselves as the university professor with the overflowing cup.

“In the beginner’s mind there are many possibilities, but in the expert’s mind there are few. ” – Zen Mind, Beginner’s Mind by Shunryu Suzuki

Shoshin is the Zen Buddhist concept of “beginner’s mind” – which I associate with yoga’s practice of santosha, the niyama (internal observation). It’s when you show up with the awe and wonder of a child; when you’re just curious to see what happens if….

In The Artist’s Way, Julia Cameron talks about establishing regular “artist’s dates” with yourself. Doing something you don’t typically do – or don’t typically do by yourself – is a great way to empty your cup and then fill it back up again. Even if you don’t think of yourself as an artist, going on an artist’s date can give you a new perspective. And hat new perspective may be exactly what you need to go deeper.

The events listed below (for this weekend and next) will make great artist’s dates; however, I’m going to strongly encourage you to grab your family and friends.

THIS WEEKEND: Chitta vritti (“fluctuations of the mind”) is sometimes referred to as monkey mind, elephant mind, wild horses or oxen. It is also called puppy mind. My Tuesday classes already know what happens when The Little Puppy and the Big Green Monster meet yoga – everyone else will have to wait a bit. Meanwhile, anyone and everyone can join our own Mike Wohnoutka at The Little Puppy and the Big Green Monster launch party on Saturday, September 27th, 10:30 AM at Red Balloon Bookshop.

NEXT WEEKEND: Satya Seekers is hosting the Russill Paul weekend (Oct 3-4) in Eagan. Last year’s event was inspiring, energizing, and well worth the drive! If you want more information about the music and Yoga Nada, check out Russill Paul’s website.

ALSO, NEXT WEEKEND: Join Nokomis Yoga’s own Jinjer Stanton at Nokomis Beach Coffee Shop on Sunday, October 5th (2:00 – 4:00 PM) as she signs copies of her newly released children’s book, Mousenapped!, and her first book, Yoga For Every Room In Your House.

Hope to see you on and off the mat!

~ NAMASTE ~

#PrayforPeace August 2, 2014

Posted by ajoyfulpractice in Books, Buddhism, Changing Perspectives, Faith, Fitness, Healing Stories, Hope, Japa-Ajapa, Karma, Karma Yoga, Lent / Great Lent, Love, Mantra, Meditation, Minneapolis, Minnesota, Movies, Music, Pain, Passover, Peace, Philosophy, Ramadan, Religion, Science, Suffering, Sukkot, Texas, Tragedy, Twin Cities, Vipassana, Yoga.
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A funny thing happened when I was getting ready for the classes I do at the end of Ramadan. I say “funny” meaning “ironic,” but it’s also something that got a laugh. And, it was also something incredibly profound and fitting.

Reba McEntire released a new song.

For the last three (3) years, at some point during the last 10 days of Ramadan – and for 2 – 3 days after Ramadan, my class themes focus on this holy time for Muslims. My “lessons” are pretty basic: I outline Kriya Yoga as described in the Yoga Sutras and briefly explain that “ritual actions” which combine purification/training of the senses, self study in the context of sacred teachings, and dedication to a divine source occur in every major religion and philosophical practice. (Think, for example, about Lent, a Vipassana retreat, Sukkot, Passover – or Ramadan.) After explaining the basic premise of Ramadan, I outline the Five (5) Pillars of Islam; and break down six (6) Articles of Faith. I point out that Islam, Christianity, and Judaism are all Abrahamic religions – meaning they share one historical origin. I also talk about the importance of the last 10 days with regard to Laylat al-Qadr and the power of prayer, especially as it relates to peace. And, as always, I try to include poses and music which reinforce the message.

OK, before I go any further, let me answer the two (2) most popular questions: Why would you do that? What’s it to you?

More often than not, I pick a theme because it has MEANING. The all caps means it has BIG meaning, so big that (dare I say it) it is universal. Or, at the very least, is accessible to a large group of really diverse people. The theme is a way to get everyone on the same page. And, getting everyone together (on the same page) is one definition of yoga.

Going deeper, going off the mat: It is also an opportunity to expose people to information that might not otherwise discover or seek out on there own. The Twin Cities have a large Muslim population – and, an estimated 1.6 billion people in the world practice Islam. However, many people in the West (including here in the Twin Cities) only know about the faith when it is in the news. And, unfortunately, Islam is in the news a lot because of negative situations. (Keep in mind, the majority of the people in the world who faithfully practice a religious faith are not making the news!) So, here again, is an opportunity to practice yoga – to come together.

If I play a song with lyrics during a Ramadan class, then the musician is Muslim. That’s been my personal modus operandi. I realize that within the Muslim community there is debate about what is permissible (halal) when it comes to music. I have considered only playing a cappella  music or voices accompanied only by percussion; however, in the end I’ve played a wide variety – all inspirational and devotional in some way. And, again, all songs with lyrics are performed by Muslim musicians.

This year, however, I felt like something – a song – was missing. I kept going back and forth between my Ramadan mixes and music in my library that I had chosen not to use. Nothing extra fit. So, for the first class, I left well enough alone. But, I still had that nagging sensation. Between classes, I was surfing the internet and I came across Reba’s new song Pray for Peace.

When I decided to include Pray for Peace in my remaining Ramadan mixes I wanted to be very clear that (so far as I know) Reba is not a Muslim. People seemed to find that statement funny – or maybe it was nervous laughter. Either way, I thought being clear was the best way to respect all the musicians on my playlists. This song, Reba’s call to prayer, was also another way for people to come together.

At first, all you hear are beats/foot steps; then what sounds like bagpipes (and maybe a fiddle). Then, for about 2 minutes, Reba sings, “Pray for Peace.” Over and over. “Pray for Peace.” Even when the lyrics evolve she doesn’t tell you how to pray or to “whom” you pray – she just asks that you pray. And, although the song requests that you pray for peace, the request is open ended: the nature of peace is not defined.

Granted, there was a lot of chaos, confusion, pain, and war going on when Reba wrote the song last year. And a lot of chaos, confusion, pain, and war going on when she released the song. But, I find it very interesting/ironic that this call to prayer was released (for free) during a time when 1.6 billion people on the planet believe their prayers are magnified.

Right about now, somebody is doing the math and thinking, “Well, yeah, 1.6 billion seems like a lot – but that’s only about a sixth of the world’s population.” This is very true. But before you discount the value of those 1.6 billion people, add in all the non-Muslims who were going to pray during Ramadan anyway. Now, add in all the other people on the planet who were meditating, or singing, or sighing, or dancing, or crying, or wishing and hoping.

Now, let’s say all people were on the same page.

 

~ Om Shanti Shanti Shanthi Om ~

Come Celebrate Summer Solstice 2014! June 18, 2014

Posted by ajoyfulpractice in 108 Sun Salutations, Books, Changing Perspectives, Donate, Faith, Fitness, Health, Japa, Japa-Ajapa, Karma, Karma Yoga, Mala, Mantra, Meditation, Minneapolis, Minnesota, Music, Peace, Philosophy, Surya Namaskar, Twin Cities, Yoga.
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When the sun is shining I can do anything; no mountain is too high, no trouble too difficult to overcome.”

– Wilma Rudolph

 

This Saturday, June 21st, is Summer Solstice – the longest day of the year here in the northern hemisphere. It is the day when our part of the world tilts closest to the sun – and, it seemed to the old world, a day when the world pauses. The Middle English word solstice is derived from the Latin words for “sun” (sol) and “to stand still” (sistere). People all over the world mark this notable  shift with holidays, festivals, and a variety of rituals. One way to mark the occasion is by practicing 108 Sun Salutations (Surya Namaskar).

As the sun stands still, let’s move and celebrate the light.

A Sun Salutation (Surya Namaskar) is a full mind-body-spirit workout. The full range of motions within the practice, as well as the seamless connection to breath, establishes a meditative state and an awareness of each present moment. Practicing 108 Sun Salutations is a traditional way to celebrate seasonal changes, while promoting peace, healing, and personal transformation.

Anyone can do it! Everyone is welcome!

This Saturday. at 9:35 AM, a team of Downtown-Minneapolis YMCA yoga instructors will lead a 108 Sun Salutations as part of the YMCA’s Annual Campaign. Weather permitting, we will be on the Downtown-Minneapolis YMCA rooftop!

• TRANSFORM • RENEW • HEAL • ENERGIZE •

Embrace change, new beginnings, and new opportunities. Close the door on old habits and stagnate energy. Harness the power of a sacred cycle honoring and celebrating the connection between endings and beginnings.

WHO:

Everyone is welcome! Myra, Jared, and Mike K will keep count and offer suggestions, modifications, and encouragement so that even someone who has never practiced yoga can experience the power and benefits of this invigorating practice.

WHAT:

A Sun Salutation (Surya Namaskar) is a full mind-body-spirit workout. The full range of motions within the practice, as well as the seamless connection to breath, establishes a meditative state and an awareness of each present moment. Practicing 108 Sun Salutations is a traditional way to celebrate seasonal changes, while promoting peace, healing, and personal transformation.

WHEN & WHERE: Saturday, June 21, 2014

Why is it so long?

We will breathe and flow as a community, at a pace appropriate for everyone within our sacred circle. Each round will begin with a dedication and end with a “restorative moment.” The traditional practice, including Savasana (a final resting pose) will take approximately 3 hours.

Since the physical practice prepares the body for a deep-seated meditation, everyone is invited to stay for a guided meditation.

How much?

The Downtown-Minneapolis mala is for YMCA members and their guests. It is also a donation-based class benefiting the YMCA Annual Campaign. Please contact the Downtown-Minneapolis YMCA about parking on Saturday.

 

~ NAMASTE ~

 

 

Matthew Sanford Conversation Tonight 5/8! May 8, 2014

Posted by ajoyfulpractice in Books, Changing Perspectives, Donate, Faith, Fitness, Healing Stories, Health, Hope, Karma, Karma Yoga, Love, Mantra, Meditation, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Science, Suffering, Super Heroes, Surya Namaskar, Tragedy, Twin Cities, Uncategorized, Volunteer, Writing, Yoga.
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Award-Winning Author and Yoga Master Matthew Sanford will be at Mayflower Church tonight (Thursday, May 8th) at 7 PM. (click here for details)

 

This event is free, open to the public, and fully accessible.

 

I’ve got a heart lost in (your loving) kindness April 22, 2014

Posted by ajoyfulpractice in 31-Day Challenge, Changing Perspectives, Donate, Faith, Fitness, Health, Hope, Karma, Karma Yoga, Love, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Science, Suffering, Super Heroes, Texas, Tragedy, Twin Cities, Uncategorized, Volunteer, Yoga.
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“I’ve got a heart lost in kindness / A mind that’s mostly mindless / I can hold you up fore’er / I won’t let you down, I swear…” – Honeypot by Bob Schneider

 

“It was so inspiring and wonderful to be able to support MBS and share their mission with such an awesome group of yogis!” – Kari A.’s message to the 18 yogis who donated $349 at our donation-based class.

 

Every once in a while, I have one of those “yoga changed my life” moments. Sometimes the changes are small; sometimes they are large – and sometimes I don’t recognize them until years down the line.

On Saturday I had one of those “years down the line” moments as I  stood in front of 19 people who had come to Nokomis Yoga for a donation-based class in support of Mind Body Solutions and the KISS MY ASANA yogathon. As I described how my first yoga experience tied into my first yoga experience with Matthew Sanford, my voice cracked and I almost cried because I realized I was achieving a goal: I was actively and mindfully giving back what I had been given.

Robert Boustany was my first yoga teacher. Before I ever met him, Robert taught me yoga was a healing practice – that not only could the physical practice be adapted for an injury or an illness, it had a holistic health application and could be most beneficial when someone is injured or ill. When I took my first class, he taught me yoga was more than a physical practice.

Over the years, as I studied with Robert and teachers trained by Robert, I was also coming in contact with people whose only intersection to yoga seemed to be me. These people had questions – questions, which (more often than not) centered around how yoga could help them deal with a specific discomfort or disease. Early on, I didn’t have any answers; but, I knew the answers were out there – and I knew my teachers had some of those answers.

But, these people I kept running into, most of them didn’t want to go to my teachers. They wanted answers from me, because they could see I was benefiting from yoga on a lot of different levels. So, I thought, one day I’ll go through teacher training just so I can deepen my own practice and answer some questions.

Fast forward 10+ years, and I’m in a northern town, standing on the opposite end of the Mississippi River from my hometown, practicing yoga with some of my yoga students (and a bunch of gorillas), while we’re being led by a man who is paralyzed from the waist down – and I rediscover that thing I had almost forgotten was accessible to everyone: Joy.

“Every time I take a look around me / I have to smile.”

– The World Exploded Into Love by Bob Schneider

Over the last few weeks, I have been overwhelmed by the loving kindness of my students. Some have generously offered their thoughts, prayers, and dedications to me and mine. Some have shared with me how they’re sharing their practice with their family and friends. Some have shared why they show up. Still others just show up – and make sure others show up.

However, the thing that continues to blow my mind is how yoga has affected people to the point that they are willing to give money to an organization and program dedicated to transforming “trauma, loss and disability into hope and potential by awakening the connection between mind and body.” They are willing to support something (to paraphrase Bob) that can only be seen “when you close your eyes / and open your heart.” The are willing to support the mind-body connection!

Saturday, I looked around at 19 open hearts – some of whom don’t even have a regular physical yoga practice – and I could feel the connection between my first yoga class, the handful of classes I’ve taken from Matthew Sanford, and the classes I’m teaching now. Saturday, I looked around at 19 open hearts – most of whom have never met or practiced yoga with Matt (or anyone considered “disabled”) – and I could feel the connection between our hearts and the hearts of the people who get to practice because we showed up on the mat. Saturday, I felt the spirit!

An overflowing cup of thanks to Kari’s friends, plus the Nokomis Yoga, Downtown-Minneapolis YMCA, and Blaisdell YMCA students who (collectively) have joyfully donated $544 to the MBS KISS MY ASANA yogathon. Thank you, also, to everyone who is on the mat this month.

Each of you, in your own way, is helping Mind Body Solutions achieve it’s goals. But, we’re not even close to done.

The KISS MY ASANA yogathon as a sing along moment. And, as Bob says, “Don’t fight the sing along.” Donate today!

 

~ LOKAH SOMASTAH SUKHINO BHAVANTU ~

 

Calling All Karma Yogis April 17, 2014

Posted by ajoyfulpractice in 31-Day Challenge, Books, Changing Perspectives, Donate, Faith, Fitness, Health, Hope, Karma, Karma Yoga, Love, Meditation, Minneapolis, Minnesota, Music, Peace, Philosophy, Science, Surya Namaskar, Twin Cities, Volunteer, Writing, Yoga.
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“a karma yogi devoted to service to spread truth & peace” – from Be The Change by MC Yogi

We’ve reached Day 17 of the Kiss My Asana Yogathon! And, while you may think you’ve missed the boat, it’s not even close. You still have multiple ways to give and to practice, including these three (3).

  • If you haven’t started the 30 Poses in 30 Days, follow this 30 days link, and either start with today – no matter what day it is – or start from the beginning. This is your chance to practice more yoga – even if you haven’t ever practiced.

  • For the ultimate Kiss My Asana experience, join Kari Anderson and me this Saturday (April 19th, at 3:30 PM) for a donation based yoga experience at Nokomis Yoga. This 90-minute Kiss My Asana event will be inspired by Matthew Sanford’s teachings and the spirits of everyone practicing yoga together – regardless of their size, shape, or physical and mental abilities. We’re going to have some energetic fun and donate all the proceeds to Mind Body Solutions. The class is open to all abilities, but we have very limited space. Please RSVP at ajoyfulpractice at gmail.com if you would like to join us.

 

 XOXOXO

 

 

 

it’s a small world, after all April 6, 2013

Posted by ajoyfulpractice in Buddhism, Donate, Faith, Fitness, Health, Hope, Karma, Karma Yoga, Love, Meditation, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Science, Suffering, Surya Namaskar, Texas, Tragedy, Twin Cities, Volunteer, Writing, Yoga.
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Though the mountains divide
And the oceans are wide
It’s a small small world

~ lyrics by brothers Robert B. and Richard M. Sherman

In preparation for the 1964 New York World’s Fair, Walt Disney  approached his staff songwriters and asked for one song to represent and honor the children of the world. No small task – for a couple of adults to pen words that could easily and succinctly sum up all the joys and sorrows of being a kid, in any country, in any culture, and in any language. But, somehow, the Sherman brothers did it. And, what started off as the theme song for the 1964 UNICEF pavilion sponsored by Pepsi, became one of the most recognizable and most translated songs in the world, as well as the signature and title of a popular boat ride featured in five (5) Disney Parks and Resorts worldwide.
And, every once in a while, something happens to remind us that it is a small world, after all.
Take yesterday, for instance: one of my regulars mentioned that the the Gorilla Yogis have an event coming up related to a kid in the Cities who needs a kidney transplant. She couldn’t remember the date (Saturday, April 13th) or the the kid’s name, but I wondered if maybe – just maybe – it was a Certain kid in particular.

it’s a world of laughter, a world or tears
it’s a world of hopes, its a world of fear

To the best of my knowledge, I have never met Ali Certain. We both teach yoga in the Twin Cities, share students and acquaintances, and several years ago I tried to take a class from her (but picked one of the few weekends she was out of town for a yoga intensive). I first heard about Ali because she is a certified Anusara teacher and I was curious about this practice that started in my old stomping ground. Despite the fact that I started my practice in Texas (and am in The Woodlands, Texas once a year), I’ve only ever practiced Anusara in the Twin Cities – and my initial practices were with Anusara-inspired teachers working on their certifications. I appreciated the practice, definitely got a lot out of it, but when I stopped going to Anusara classes at Nokomis Yoga I put the idea of practicing with Ali in the back of mind. When her name came up, I would think, ‘Oh yeah, I need to make time to check her out.’ Then I’d go back to my regular practice.
Fast forward several years, and I notice that one of the Anusara teachers who use to be at Nokomis, and who now resides in New York, had included a link to “A Certain Kind of Kidney” in her gmail chat status.

I clicked. I read a little of a post. Thought about three women from my teacher training – one who received a kidney from a living, non-relative; one who donated; one whose loved one was saved. Looked at pictures of this little boy Jack, who seems too cute and too alive to be so sick. And then…

I stopped reading what was then the most recent post. I went back to the beginning of the blog, the beginning of the story. I realized that even though I’ve never met this kid, we have less than six degrees of separation – we have a connection though his mother, through the yoga community, and through at least 4 states.

That connection made me wonder if I, or someone I know, has that certain kind of kidney.

there’s so much that we share
that it’s time we’re aware
it’s a small world after all

Most people are born with two (2) kidneys; however, most of us can live relatively normal lives with just one. Sure, if you donate a kidney, you’re probably going to have to give up contact sports. But, that doesn’t mean you can’t be physically fit and it doesn’t mean you can’t engage in vigorous activity. What it does mean is that you could save a life.

And who knows how that life could impact the world.

Of course, everybody doesn’t have Type O Blood (which is one of the requirements to donate to Jack) and everybody isn’t ready to be a living donor. According to LivingDonorsOnline, being ready means you are intellectually, emotionally, physically, financially, and spiritually prepared for the all the donation entails.

However, not being ready to be a “living donor” doesn’t mean you have nothing to share.

There is just one moon and one golden sun
And a smile means friendship to everyone.

Every time we step on a yoga mat, practice a sun salutation, let our hearts shine in a half moon, or smile in Balasana or Savasana, we are connected to people we may never meet. We have an opportunity to send a little hope and healing energy to someone who may be feeling puny or in need of a hug. We become part of a community, a village – which (to paraphrase the African proverb) can save a child.

And when you step on the mat at a Gorilla Yogis’ event, you get the chance to harness and magnify the power of that karmic connection by  a making a physical/energetic/spiritual contribution – as well as a financial contribution – to a really great cause. Plus, it’s super fun!

 

If for some reason you are unable to join the Gorilla Yogis at the Thorp Building and Central Business Center (1620 Central Ave NE, Minneapolis) next Saturday afternoon, April 13th at 1 PM, please consider spending some time on your mat (somewhere, anywhere!) – and making a donation to Jack’s GoFundMe account. If you want more information about live kidney donations, check out The National Kidney Foundation’s website.

 

~ IF YOU ARE READING THIS, YOU ARE PART OF JACK’S VILLAGE! ~

108 Sun Salutations? Check! Now What? January 3, 2013

Posted by ajoyfulpractice in 108 Sun Salutations, Buddhism, Changing Perspectives, Faith, Fitness, Food, Health, Hope, Japa, Japa-Ajapa, Karma, Mala, Mantra, Meditation, Minneapolis, Minnesota, Music, New Year, Pain, Peace, Philosophy, Science, Suffering, Surya Namaskar, Twin Cities, Writing, Yoga.
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Practicing 108 Sun Salutations is the marathon of yoga. Of course, if you’ve never trained and then run a marathon, your body doesn’t know the difference. So, when you’re done, treat yourself as if you just ran 26 miles. Smile, breathe, and congratulate yourself. Maybe go out for some pasta. Definitely take Kathy T’s advice and enjoy an unapologetic 108-minute nap. (Best advice ever!!!)

Then what?

For your body

Relax and pamper yourself. Some research shows ice baths are helpful after a major endurance event. But, if you’re injury free, I’m all about keeping the muscles warm. Especially when it’s sub-0 outside the studio! So, indulge in a hot shower; soak in the tub with your favorite bath salts or bubbles; or combine one of the above with some time in the sauna or whirlpool. Take a restorative or yin yoga class to support and encourage deep tissue relaxation. For the ultimate indulgence, combine all of the above with a massage.

Literally and figuratively, put your feet up. Every pose in the sequence requires you to engage your feet and legs, while simultaneously activating your hips and core muscles. Decompress the lower body parts by spending some time in Viparita Karani (“Legs-Up-the-Wall”). This is a mild inversion that you can adjust as needed. If the shoulders and neck are out of sorts, place a blanket underneath the upper back. If the shoulders, hips, and low back need more tension release, elevate the sacrum and hips with a blanket, block, and/or a bolster. Keep the legs extended if you need the hamstring stretch. However, if they are already feeling overstretched after 216+ forward bends, release the hamstrings by bending the knees at a 90 degree angle and resting the shins on a chair, sofa, bench, or table. If it’s in your practice, explore more inversions.

A little hair of the dog is always good, but don’t go whole hog. Try Surya Namaskar C with Inch Worm and a modified Crescent (to stretch the psoas and quadricep of the back leg). Adding Chest Expansion to the lunge creates a nice stretch through the upper chest, shoulders, and a baby back bend for the low back.

Most importantly, listen to your body. When I finished the practice just before midnight on December 31st, my body was screaming for Gomukhasana (“Cow Face Pose”) legs. The next morning, when I could actually walk, I was really glad I listened. The second day after my practice, I added Garudasana (“Eagle Pose”) arms and Gomukhasana arms to the seated pose.

For your mind

Spend some quiet time just breathing, or contemplating how you felt before, during, and after the practice. A lot of people, myself included, expressed a little anxiousness before the practice. Take a moment to consider how much of the anxiety was fear of the unknown and fear of “failing,” and how much was actually anxiety about letting go.

Consider the different variations and dedications, as well as how you reacted to each. Look back over any notes you made; maybe make some more.

Request additional information about something that was said or done, or music that was played during the practice.

For your spirit

Be still. Soak up, celebrate, and appreciate all you did. Give yourself permission to express any emotions that came up during or after the practice. Recognize that some of your emotional responses are going to come down the road. Notice them; acknowledge them; and honor them.

Review your sankalpa (“vow”, “intention”) and your guiding principle statements. Notice if the still resonate. The intention of the meditation was to start the process of setting an intention. What you wrote or thought during the practice was a first draft. Maybe it worked right off the bat. But if your tongue or mind tripped over the words, then or now, restate it.

Finally, remember that the sankalpa is not intended as a simple affirmation. It’s part of your heart song and it’s a message meant to be sent and received internally. If you meditate or pray, include the words in your mind the next time you sit, kneel, or walk. The next time you practice yoga, think of the words during your Savasana. The vow is particularly powerful when used during Yoga Nidra; so, find or download a class and relax your way to your goal!

For the teacher inside you

Notice where you felt the practice, physically and emotionally. Notice where you didn’t feel it. Being sore after the practice is a common experience; you’ve worked every part of your body, after all, and in some cases you’ve worked harder than normal. And everything you did before the practice was part of your training. The question is: how good was your training? Did you remember to bend your knees – or are your hamstrings sore because you forgot to bend your knees? How’s your core? Do your shoulders and low back ache because you worked the muscles in a different way? How are your feet, hips, and knees? What about your wrists and neck? How many of the 14 muscles in your shoulder girdles feel good versus stressed, sore, or fatigued?

OK, to be fair, that last question was my favorite trick question. Most of us don’t even realize we have 14 muscles in each of our shoulders. The point isn’t (necessarily) to identify them so much as to notice how you feel and to note if your are sore (or not) because you were ready for the practice (or not) or because at some point along the way you forgot to be mindful of your alignment.

Finally, noticing how you feel after practicing 108 Sun Salutations, along with the counterposes, gives you a good indication of what parts of your practice are working and where you can focus a little more awareness during the new year. Talk to your yoga teachers about what poses or sequences can help you build strength or flexibility in your weak areas.

For the teacher who led you

No matter where or when you practice, the person (or people) leading the practice will appreciate your feedback.

The 2013 Nokomis Yoga New Year’s practice was a first for many in my circle and a “multi-first” for me! While I have practiced and co-led 108 Sun Salutations at the YMCA for the Spring and Fall Equinoxes, this was my first time leading solo; my first time doing all 108 at Nokomis; and my first New Year’s practice with the guided meditation. Since I would love to do it again, please let me know how it felt for you. If you have a moment (now, or over the next 12 months), please let me know (via e-mail or comment on the blog) what you liked or didn’t like; what resonated and what fell flat; what you appreciated – even if you didn’t like it; and whether or not you would join me again for this type of event. I know Solveig would also appreciate a review for Nokomis Yoga, if you are on google+.

Many thanks and blessings to the 22 incredible people who shared their New Year’s Day with me. I feel honored and humbled to be a small part of your practice and I appreciate the energy and joy you put into the occasion.


~ Check out Tara Woltjen’s 2011 post on the Surya Namaskar backstory and for the wonderful poem “A Prayer to the Light” (which coincides so beautifully with the practice I included it in our "mindfulness round"). ~

Didn’t make it to a New Year’s Mala practice on January 1st? There’s still time! Several studios (including taraNa in Minneapolis) are hosting the practice on Saturday, January 5th!

Still sore? Recovery 108 is currently password protected.

~ Om Shanti, Shanti, Shanthi Om ~