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2017 KISS MY ASANA QUESTION #3: IS IT POSSIBLE TO GET A LIST OF LAST MONDAY’S POSES…? April 5, 2017

Posted by ajoyfulpractice in 31-Day Challenge, Books, Daoism, Depression, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Life, Loss, Meditation, Men, Minneapolis, Minnesota, Music, Mysticism, Pain, Peace, Philosophy, Science, Suffering, Taoism, Traditional Chinese Medicine, Twin Cities, Volunteer, Wisdom, Women, Yin Yoga, Yoga.
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2 comments

 “Your last Monday Yin Yoga class was the best class I’ve experienced in a long time. Today’s class was almost just as good.  Is it possible to get a list of poses from last Mon, or, might you have a repeat of the class sometime & I could make a list of the poses?

 

By the way, the Yin classes are more frequently & for longer periods lowering my neuropathy pain in my feet.  Thanks for your medicinal touch.”

– G

Yin Yoga has its roots in Traditional Chinese Medicine, which maps out the vitality of the body’s organs through a system of meridians located in the deep tissue of the body. As we move into spring, my Yin Yoga classes are focusing on the gall bladder Meridian (running down the outer perimeter of the body) and liver Meridian (running up the inner thigh) – which means lots of hip opening.

The long, prop-supported holds (typically, 3 – 5 minutes) in Yin Yoga may appear similar to poses in a restorative practice; however, Yin Yoga can be significantly more “intense” than a restorative practice. By “intense,” I don’t mean active. In fact, Yin Yoga is, in some ways, the opposite of our other Hatha Yoga (physical yoga) practices. Rather than addressing the outer musculature (the muscles we can see, shape, and tone), Yin Yoga addresses the body’s fascia, deep tissue, and connective tissues. The practice may also decompress areas around the joints. One of the best online resources for Yin Yoga is Bernie Clark’s aptly named yinyoga.com, where you will find pose details, a community forum, and links to Clark’s YouTube channel.

My regular students are always welcome to take a picture of my “playbook” (see below).

March 27 Alvarez and Sakura YIN

(Please note:  These practice details are intended for individuals who already have a Yin Yoga practice. Before starting a new practice, be sure to check in with your health care provider. Most importantly, remember that although you may experience health benefits from your practice, this practice information is not intended as medical advice or as a means to replace medical care.)

Since my so-called hieroglyphics can be a little tiny or hard to read, here is an outline of the Monday Yin Yoga class from March 27, 2017 a.k.a. Julia Alvarez’s Big Day, a.k.a. the anniversary of the day First Lady Helen Taft and Viscountess Iwa Chinda planted cherry blossoms in D.C.:

  • Legs-Up-The Wall (for centering and integration): Sit sideways on the mat, so that the side of your hip is up against the wall; then pivot the body so the legs swing up and the back reclines on the mat. The trick is to keep your bottom on the wall. (For more release in the hamstrings, back, and hips, place the feet on a chair or table so that hips, knees, and ankles are resting at 90 degree angles.) Hold for about 2 minutes with back on the floor or a blanket. For additional decompression, bend the knees in order to use the legs to lift the hips and add a block, making sure not to pinch the spine. Hold for another 3 minutes.
  • “Sleeping Butterfly” – on the wall (counter-pose): Remove the block and move into Butterfly (feet together like a prayer, knees open up like the pages of a book) with legs on the wall for about one minute. Use “Sleeping Butterfly” or a Squat on the wall to set a personal intention, which will keep you on the wall for another minute.
  • Dragonfly, on the wall: Stretch your legs out (on the wall) as wide as they’ll go, and support the legs by placing a block between the wall and each thigh or by placing blocks or a bolster on the outside of each thigh. Hold for 3 – 5 minutes.
  • “Sleeping Butterfly” (transitional pose) and Fetal Position (transitional pose)
  • Wide Legged Child’s Pose (with arms bent on floor over head): Props may be placed under the hips and/or under your chest. If you have a bolster, you can recline your whole body on it. Hold for 2 – 3 minutes.
  • Counter-pose Moment: Inhale to table top and use Cat/Cow to transition into about 1 minute of gentle movement to break up the stillness.
  • Half Shoelace or Half Square sequence: Sit with legs extended in front of you. If there’s compression in the low back and/or hips, sit up on top of a blanket or block. Hug right knee in and lift it over extended left leg. You can either rotate the top leg so the knee points to the left foot or slide the top leg to the side so the ankle rests on the bottom thigh, right below the knee. (If elevated, you can place a blanket or towel under the extended shin – to soften the experience at the back of the knee. If you have a hamstring issue, you could sub “Full” Shoelace or Square by bending the bottom knee into the appropriate position.) Twist upper body to the right and hold for at least 1 minute. Rotate back to center and fold until you feel a change, support the change and hold for at least 3 minutes.
  • Counter-pose Moment: Inhale to lift the body, unravel the legs and give them a rub or a hug. Lean back on the forearms or recline with back on the floor, windshield wiper bent knees for about 1 minute.
  • Repeat “Half Shoelace or Half Square” sequence on opposite side and Counter-pose Moment.
  • (Prone) Frog or Dragonfly: Face the long side of the mat and set up props as needed. For (Prone) Frog, come into table top; spread the knees as wide as they’ll go, with ankles under the knees (when you look down the legs) and hips pressing back. Extend the chest forward and recline on forearms and/or props. Prop the thighs. For Dragonfly, sit with legs in front of you and spread wide; prop as needed for low back and lean forward until you feel a change; prop the change. Hold for 5 minutes
  • Counter-pose Moment: (Prone) Frogs Inhale to table top and use Cat/Cow to transition; Dragonflies use inhale to rise up, hug the knees into the chest and then recline to windshield wiper bent knees. Gentle movement for about 1 minute.
  • “Sleeping Butterfly”: Set up props so upper back is supported, behind shoulder blades, and head us raised slightly above the chest by a prop that supports the nape of the neck (where head meets the spine). If thighs do not touch the ground when legs rest in position, place a block under each thigh. Hold for 5 minutes.
  • Counter-pose Moment: Mindfully, move off the props.
  • Savasana (with props, as needed): Hold for at least 5 minutes.
  • Counter-pose Moment: Be easy and gentle as you move out of Savasana and into a fetal position. Give yourself a moment before sitting up and closing out your practice. Namaste.

Thanks, G, for your question. I’m always so glad to see you in class and (of course) super grateful your yoga practice is helping you feel good!

If anyone else out there is grateful for the way yoga helps you feel, please share your practice and consider Kiss(ing) My Asana with a joyful donation.

 

### Om Shanti, Shanti, Shantihi Om ###

Seriously, Is That All You’ve Got? December 31, 2016

Posted by ajoyfulpractice in 108 Sun Salutations, Books, Changing Perspectives, Depression, Faith, Fitness, Gratitude, Health, Hope, Japa-Ajapa, Karma, Life, Loss, Mala, Meditation, Minneapolis, Minnesota, Mysticism, New Year, One Hoop, Pain, Peace, Philosophy, Science, Suffering, Surya Namaskar, Texas, Twin Cities, Whirling Dervish, Wisdom, Yoga.
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6 comments

It is New Year’s Eve eve. And, while I still have things to do in anticipation of the New Year, I am more than ready for the arrival of 2017. Funny thing is, all of us who are “D-O-N-E, stick-a-fork-in-it, done” with 2016, have to admit that it hasn’t all been bad. There have been some memorable and very personal highlights and there have been many changes for the better. Oh, then there’s the fact that this whole “new year” thing is completely arbitrary.

Yes, yes, there are reasons and explanations for why the Western world celebrates a beginning and an ending at this time of year. But, in some ways those reasons and explanations are beside the point. What’s important is that change is always happening – and most of it is beyond our control. Since being out of control can be psychologically uncomfortable, we take control by choosing a transition to celebrate. The celebration is a reminder that everything, including hard times, ends and that the end of one thing marks the beginning of another thing.

We can only hope the new thing is better than the old thing.

Even when, it’s the same thing over and over again.

Throughout history, different cultures have had different ways of marking transitions. One yoga tradition is to practice 108 Sun Salutations (Surya Namaskar) when the seasons change on the equinoxes and solstices. Here in the West, we have also taken to practice this yoga variation of a marathon when the calendar year changes. (I am again leading the Surya Namaskar malas at Nokomis Yoga (this practice is full) and at the Downtown Minneapolis YMCA (3 PM – 6 PM).)

Sun Salutations (Surya Namaskar) are a moving meditation consisting of 12 poses. The series of poses are linked with breath so that we mimic our bodies’ natural inclination to extend the spine and open the heart as we inhale, to flex the spine and engage the core as we exhale. Or, you could think of it symbolically: as reaching for the sun as you inhale, drawing its energy to the earth as you exhale. Or, you could reach to the Source of all the things as you inhale, surrender to that Source as you exhale. Or…you get the idea. Whether you come to the practice from a physical-mental, psychic-symbolic, or emotional-energetic perspective, this series of poses engages your whole being: mind, body, and spirit.

Since the practice mirrors the cycle of time – the beginning of each breath marking the end of another, the end of each pose marking the beginning of the next – we inevitably find ourselves appreciating it, enjoying it, and then wishing it were done. We can be lost in/absorbed by the effortless repetition (ajapa japa), but then find our brains want a delineated break.

We seek the break, not because we’re tired, per se, but because it’s a way for our brains to absorb the pattern. And, in that moment, we may create the break by asking the question that has been coming up a lot in my practice: Is that all you’ve got? Seriously, is that all you’ve got?

I can’t remember if it was during an interview or during a teacher training, but I very clearly remember Seane Corn describing a conversation where she said to the Universe, “Bring it; but, bring it gently.” I love that sentiment. It acknowledges that throughout our lives we are going to be faced with challenges, and it simultaneously reinforces the idea that we can be ready to meet those challenges head on. It is a statement sourced in strength, courage, and wisdom – without being braggadocios. In fact, it embodies the splendor of humility.

This secular calendar year, 2016, New Year’s Eve happens to fall on the 8th Night of Chanukah. (Therefore, New Year’s Day 2017 is the 8th Day of Chanukah 5777.) Hod (humility, splendor, surrender, or gratitude) is the eighth aspect of the Divine found on the Tree of Life (in Jewish mysticism, Kabbalah). Physically it is symbolized by the left foot and leg. Energetically it is directly connected to Gevurah (Strength, discipline), Tiferet (Balance, Compassion), Netzach (Endurance), and Yesod (Foundation or Bonding). It can also be energetically connected to the 3rd Chakra, our physical core, which is related to our personality, our sense of self, and our self esteem.

I could go on, but what I’m getting at here is that the question (Is that all you’ve got?) isn’t something I’m asking the Universe. I know the Universe has more in store for us. I know it’s going to bring it (hopefully, gently). What I’m really doing, at those moments when I want to throw in the towel, is asking myself the question: Is that all you’ve got? Seriously, is that all you’ve got?

My early teachers often said, “How you do yoga is how you do life.” Whether we are in the middle of 1 hour, 90 minutes, or 3 hours of yoga – or anything else – we all have that moment where we want to throw in the towel. But, if we pace ourselves, we inevitably get a second wind. And, while I don’t always feel this way after I other physical things I do, in yoga and in life I almost always feel like I could have handled a little bit more. Not that I want to or need to – but, that if I had to, I could dig deep and pull up a little bit more of whatever I need to face the challenge.

The first day of 2017, is just another day on the calendar; just another day in our lives. It’s a beginning and it’s an ending. So, yes, celebrate, set an intention, and move on.

But, don’t forget that this liminal or transitional moment is also a middle. And, ultimately, the most significant thing that’s changing is your awareness and your perspective. Start noticing what you’re doing when you ask a question like “Is that all you’ve got?” Start noticing what you’re doing when your answer to the question changes.

Feel free to share your experiences by commenting below!

~ Happy New Year, Happy New Perspective ~

REAL(LY), TRU(e)LY GRATEFUL (Thanksgiving Schedule & News) November 22, 2016

Posted by ajoyfulpractice in Books, Buddhism, Faith, Fitness, Gratitude, Health, Life, Mantra, Minneapolis, Philosophy, Suffering, Texas, Twin Cities, Wisdom, Yoga.
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8 comments

When I first got back to Houston, a man I didn’t know inserted himself in a conversation with my mother; I only got to see a handful of friends; it took a really long time to walk a few blocks; I ate way too much sugar; and I took a yoga class many of my students would hate.

Wait! What? That doesn’t sound right. In fact, it doesn’t even sound like me. And the truth is that while the facts above real(ly) happened; they are not true.

In his book Open Heart, Open Mind, the Nepalese Tibetan Buddhist teacher Tsoknyi Rinpoche describes how something can be “real but not true” – and offers the words as a mantra which allows us to check in with our attitudes, our perspectives, and the past conditions which establish both. The bottom line being that we view our current circumstances through the lens of past experiences. Mindfulness-based practices like yoga and Buddhism create the opportunity to examine our kleshas – or, how our thought patterns color our experiences.

So, if I were to re-frame what happened as I actually perceived it: When I first got back home to Houston, a man I’d never met before asked if I needed help with my bags (I did); I made plans to spend the day with friends who are like family to me; I spent part of the afternoon on a walkabout with two of those friends, exploring their neighborhood and quacking as we ducked; I ate a lot of dessert; and I took a yoga class with some super groovy hip openers!

Yeah, still colored, but suddenly the events are joyful. Suddenly there is room for gratitude.

“Gratitude awakens another way of being in the world, one that nurtures the heart and helps to create a life of meaning and purpose. The old barriers no longer confine us and the old fears no longer constrict or claim us. Gratitude opens us to freedom, a sense of generosity, and connection to the wider world.” – Angeles Arrien

“I didn’t say, ‘We can be grateful for everything.’ I said, ‘We can be grateful in every given moment for the opportunity. And even when we are confronted with something that is terribly difficult we can rise to this occasion and respond to the opportunity that’s given to us…. Most of the time what s given to us is the opportunity to enjoy, and we only miss it because we are rushing through life.”

– Brother David Steindl-Rast

Right now, a lot of people are struggling to be grateful. That’s super real. It’s so real that we sometimes forget there is more to life than struggle. We struggle so much we actually look forward…to more struggles. However, it’s also true that each of us has something for which we can be grateful – and, we get to choose how we spend our time and energy. We get to choose how we look forward.

 “There’s only one thing more precious than our time and that’s who we spend it on.” – Leo Christopher

When someone gives us a precious gift, we give thanks. So, thank you to all the people who have spent time with me this year – on and off the mat. Your presence reminds me to appreciate every aspect of the practice, and every aspect of life. Your presence reminds me of all the ways one can practice. Thank you also, to the very talented teachers covering my classes this week – and to the people who show up for those classes. Thank you all for the opportunity to learn and grow and love within this practice.

Every time I step on a mat, I learn something new. Maybe I learn it from the teacher that’s leading the group; maybe I learn it from the teacher on the mat; maybe I learn it from the teacher within – either way, my future self is grateful. This week, “Do something that your future self will thank you for.” (unknown)

Practicing with my big dawgs20151122_191851

The Nokomis Yoga schedule will be as follows:

  • Tuesday, Nov. 22nd @ 12:00 PM (60 minutes with SARAH)
  • Tuesday, Nov. 22nd @ 7:15 PM (75 minutes with ERIKA)
  • Wednesday, Nov. 23rd @ 4:30 PM (60 minutes – CANCELLED)

Sarah Kalweit and Erika Peterson both teach regular classes at Nokomis Yoga. For more on their teaching, check out their bios.

The Wednesday night Slow Flow at Flourish will be cancelled on November 23rd. Please join me on November 30th.

Weather permitting, I’ll return to Common Ground on Monday, November 30th.

For information on my incredible YMCA subs, please check the online schedules. (Also, please note that the Downtown Minneapolis will run an alternate schedule 11/24 – 11/275)

 

~~ HAVE A PEACEFUL, GRACEFUL, GRATEFUL, & JOYFUL HOLIDAY SEASON ~~

Take the Deepest Breath You’ve Taken All Day – All Day, On Retreat! September 30, 2016

Posted by ajoyfulpractice in Art, Bhakti, Books, Changing Perspectives, Depression, Donate, Faith, Fitness, Food, Gratitude, Healing Stories, Health, Karma, Karma Yoga, Kirtan, Life, Love, Mantra, Meditation, Men, Minneapolis, Minnesota, Music, Mysticism, Peace, Philosophy, Religion, Science, Sukkot, Twin Cities, Wisdom, Women, Writing, Yoga.
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2 comments

sukkot-meditation-2015

What if you had a day, just a day? A day away from your regular routines, worries, and fears…. A day where everything you need is provided. Would you still worry? Would you still fear? Would you grumble and complain?

 

Or would you express a little gratitude?

Scientists, meditation practitioners, monks, and nuns have proven a link between gratitude and happiness. Even considering the possibility that there is something in your life for which you can be grateful, can affect your well-being in a positive way. So, what happens if you spend a day giving thanks for what you have – as well as for what you may have in the future?

Be joyful at your festival – you and your son, and your daughter, and your manservant, and your maid-servant, and the Levite, and the stranger, and the orphan, and the widow who live within your city.

 

For seven days you must celebrate the Festival to YHVH*, your God, in the place which YHVH* shall choose, because the Lord, your God, will bless you in all your produce, and in all the work of your hands, and you will only be happy.

(*NOTE: YHVH is commonly translated as “the Lord” in English.)

Deuteronomy 16:14 – 15

Every cultural has rituals, meaningful traditions, marking liminal or threshold moments throughout the year. The Hebrew Bible / Old Testament outlines a series of ritual “holidays,” times when people are to gather for reflection, remembrance, and thanksgiving. Sukkot, the Festival of the Tabernacles, is the seventh and final holiday outlined in Deuteronomy, which some people view as a mandate for happiness. In fact, it is sometimes referred to as the Season of Happiness.

But, what is happiness? How is it defined by the sages of various cultures? And how do we make ourselves happy? For that matter, how can we “only be happy” for any given period of time?

The answers to all those questions (and more) are within you. You just have to go deeper.

At the end of Sukkot 2016, join Myra K. Rucker, Meghan Murray, and special guest Kalyani for a day of community, ritual, harvest focused meals, and yoga – all centered around the link between gratitude, mindfulness, and happiness.

WHEN: Saturday, October 22, 2016, 10:30 AM – 9:30 PM (see below for full schedule)

WHERE: St. Luke’s Presbyterian Church (3121 Groveland School Road, Minnetonka, MN), approximately 40 minutes outside of downtown Minneapolis.

WHO: Everyone (sons, daughters, neighbors, strangers) are welcome.

WHAT: Myra will lead two (2) alignment and breath focused yoga practices focusing on gratitude and the ritual of Sukkot, a walking meditation, and conversation to cultivate gratitude. Meghan will prepare yoga-friendly, vegetarian, gluten-free fall harvest meals guaranteed to tantalize the taste buds. Special guest Kalyani (Colleen Buckman) will close out the festival with breath work and music, including selections from her new album Fertile Ground.

HOW: Register online (or offline with Myra) by October 15th.

FULL PACKAGE A (Includes all events and meals*): $125, 10% discount available for senior.

+ Meals are not certified Kosher. Refrigeration is available for any attendee.

….and no one shall appear…empty-handed.” – Deuteronomy 16:16
emptybowls2016

In addition to being a phenomenal chef and baker, Meghan is also an amazing potter, who annually donates bowls to the Powderhorn Empty Bowls fundraiser. You can support this great fundraiser during our retreat by bringing a bowl to donate, purchasing a bowl to donate ($10), or purchasing a bowl as a keepsake ($20, includes donation). Either way, we will use the bowls and fill them with gratitude!

We will provide a limited amount of mats and props. At least one (1) meal and one (1) meditation/yoga practice may be held outdoors. Events are intended to be communal; however, quiet spaces will be reserved for anyone wishing to retreat in silence – and conversation pits will be reserved for anyone wishing to continue dialogue during the silent portions of the weekend.

** St. Luke’s is around the cornder from Mind Body Solutions and less than 2 miles from The Marsh. Contact The Marsh directly if you are interested in reserving a hotel room or utilizing their spa facilities. **

~ We are grateful for your presence ~

Saturday, October 22nd (tentative schedule):

10:30 AM – 12:00 PM Heart Opening Yoga
12:30 PM – 1:45 AM LUNCH & “Guided” Conversation (1 space designated for silence)

2:15 PM – 3:30 PM Journey Meditation (1 space designated for silence / journal writing)

4:00 PM – 5:30 PM YOGA
6:00 PM – 7:15 PM DINNER & “Guided” Conversation (1 space designated for silence)
7:30 PM – 9:00 PM Closing Celebration & “Leave” Taking with Music & Breath by Kalyani (Colleen Buckman)

~ NAMASTE ~

GRATITUDE: The Priceless Gift (Thanksgiving Schedule & News) November 24, 2014

Posted by ajoyfulpractice in Faith, Fitness, Health, Minneapolis, Minnesota, Texas, Twin Cities, Yoga.
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2 comments

Who is rich? The one who appreciates what he has… ~Talmud – Avot 4:1

 

Feeling gratitude and not expressing it s like wrapping a gift and not giving it.

~William Arthur Ward

 

I am feeling rich, indeed, for being home in Texas this week with my family and friends. However, I am also feeling the richness of having so many people in the Twin Cities who are looking forward to my return. It’s a funny place to be – a gratitude threshold, as it were – between gratitude for what is, what was, and what will be. (If only we could live in this place of thanks!)

Many thanks to everyone who has shared their yoga practice with me – and their thoughts on the practice. Your presence (on and off the mat) are true gifts. I tell people all the time that if they appreciate the classes I lead they should thank the people around them, as these are the people who teach me, the people who bring it all together, and the people who keep me coming back.

While I am in Texas, some very gifted teachers (on and off the mat) have agreed to sub for me.

The Nokomis Yoga schedule will be as follows:

  • Tuesday, Nov. 25th @ 12:00 PM (60 minutes with MELISSA)
  • Tuesday, Nov. 25th @ 7:15 PM (75 minutes with ANTONELLA)
  • Wednesday, Nov. 26th @ 4:30 PM (60 minutes – CANCELED)

Melissa Cross and Antonella Borgatti both teach regular classes at Nokomis Yoga. For more on their insightful teaching, check out their bios.

The Wednesday night Slow Flow at Flourish will be canceled on November 26th. Please join me on December 3rd.

For information on my incredible YMCA subs, please check the online schedules. (Also, please note that the Downtown Minneapolis will run an alternate schedule 11/27 – 11/30.)

 

~ NAMASTE & HAVE A JOYFUL HOLIDAY SEASON! ~