Kezia's Yoga Blog

Heartache is Real: Yoga and the Emotional Body

2011-09-26T16:31:00.004-04:00

Any seasoned yoga practitioner can attest to the notion that we human beings “store” our emotions in our bodies. If we feel something that we’re not ready to express – perhaps because of fear, or confusion, or because it’s not socially acceptable – then usually we repress it. The emotion gets filed away in the “deal with later” pile and we forge on.

But the body doesn’t forget. If these emotions go unaddressed, then they start to manifest in other ways. It’s like they’re saying “Hey! Remember me? I need you to pay attention!” We may feel pain, heat, stiffness, cramping, or other general discomfort. And then we try to figure out what we did to cause it . . . was it my workout yesterday? Or lack thereof? Was it from sitting too long in the car? Perhaps it’s old age setting in? We tend not to consider that it could be something “inside” causing the discomfort, and not some external force.

A long time ago, I was in a committed relationship with a much older man. At age 24, when I looked to my future, I hoped for marriage and the possibility of children. Well past forty, my boyfriend did not. We loved each other (and liked each other!), but we wanted very different things from life. We weren’t sure what to do, so we just kept going – living and working together and trying not to think about what would come next.

Around that time I developed a weird pain in my chest. It was there when I woke up in the morning, and came and went throughout the day. It wasn’t particularly uncomfortable, but it was hard to ignore, sitting there like a stone, pressing down on the connective tissues above my heart.

I went to the doctor – had EKGs, and all that. “There’s nothing wrong with you.”

I thought maybe I’d pulled a muscle in yoga class. But no – the pain seemed not to be attributable to any particular thing.

One day I was chatting with Mark Mincolla, the Cohasset-based specialist in nutrition and Chinese medicine. I told him about the phantom pain and he said simply, “You’re grieving.”

I had no idea what he was talking about. No one had died, nothing tragic had happened in my life. “Huh?”

So the next time I went to see my massage therapist (what a life, I lead, hmm?), I told her about it too. (She does the kind of work that makes connections between the physical body and our ever-changing emotional states). She said, “Let’s find out what’s going on in there.”

And so we began an inquiry into What Was Causing This Pain. What was going on in my life that could cause such heartache? She helped me tune in with the subtle energies present in my – in all of our – bodies. She encouraged me to breathe into the pain and see what thoughts and feelings came up. I found myself crying a lot – sobbing at times – but still unable to put my finger on the source of these emotions.

Why is it so hard to see the writing on the wall?

Long story short: after a lot of soul searching, I realized that my relationship with the man I loved was not going to work in the long run. We were not a good match – we wanted different things and neither could bear to compromise. He didn’t want a lifelong commitment and I couldn’t bear the thought of NOT having one. And so we parted.

I moved all my stuff back to my parents’ house and left the next morning for a 2-week immersion at Kripalu, the first half of my yoga teacher training (YTT). Out of the frying pan and into the fire . . . Have I ever told you how intense YTT is? Ask me sometime. It’s like holding a magnifier up to your every last insecurity and being forced to study each in depth, until you’re utterly exhausted. Fun times. (Priceless too. No, I’d never give it back.)

And then I came home, settled in with my parents. It wasn’t an easy time. I had given up my 3-year romance, as well as the place I’d lived for two years and the job I’d held for three. For the rest of that year, everything was in flux. I dated a very tolerant (younger) man, became a yoga teacher, secured additional hours at my other job. Eventually things settled back into places that felt “right.” And one day I realized that I hadn’t felt that pain in my chest for a good long time.

It never came back.

I share this story today because I’m thinking about all the benefits one gains from a committed yoga practice -- the insights, the connections, the epiphanies. Sure, in yoga class, we stretch our bodies, strengthen our muscles, air-out our lungs and drive back the ever-surging tide of stress, but there are subtler benefits too. Things like releasing emotional blockages in the body.

It’s September, a time when many of us feel energized and ready to try new things (or return to things that have fallen by the wayside). Are you feeling the pull toward yoga class? Come back! Come try a class or a workshop and see how good it makes you feel. (Note: Lingering heartache is not a requirement for admission.)

And Now A Word From Our Sponsor:
This weekend’s Hamstrings and Hip Flexors Workshop will be a prime opportunity to release some of the emotions that tend to get stored in the hips: anger, resentment, sadness, self-expectation/self-doubt, disappointment, and issues that pertain to sexuality. come stretch, breathe, and release some of the junk you really don’t need anymore. Insights/epiphanies are practically a given. Whether you’ll be able to walk the next day is another story . . .

Life is Suffering? A Quick Glimpse at Buddhism’s Four Noble Truths

2011-08-05T18:32:00.002-04:00

I’ve been quiet here on the yoga blog these past few months, because my life has been in turmoil. My husband and I are divorcing. We have a five-year-old son, so you can imagine what a complicated process this is – for all of us.

I live my life – or aspects of it, anyway – in the public sphere. Between my blogs, my newspaper columns, Facebook, and the things I say during class to my yoga students, I am very much in the spotlight – by choice, of course. These past few months have provided an opportunity to edit and revise my public self. Just how much do I want to share?

Often, the challenge for me is to determine whether or not telling my story – whether it’s a humorous anecdote about an excursion with my son, or a hard look at my own shortcomings -- will help people. Sure I can keep all of this to myself, but if by telling my story, I help someone else feel empowered, or less alone, then my words have a purpose.

Sartre said that hell is other people, and that when it comes down it, we are all essentially alone. No one else, but ourselves, can live our lives, or fight our battles, or make our decisions, or find our enlightenments. To depend on others to do this for us is beyond foolish.

The Buddhists, on the other hand, posit that hell is not so much other people but the way we react to them. And while I agree with Sartre that it all comes down to what we do for ourselves, I also know that there is a great gift in community. The flip side of the suffering that other people – our reactions to other people – elicit in our lives is that we can find some comfort in their very presence.

I have been so fortunate for my chosen community these past few months. My parents are endlessly generous, graciously welcoming me and Abel (who is with us half the week) into their home. My closest friends have proven to be reliable listeners and advisers. I take great solace in knowing that this support is there for me. But I still have to do all the work by myself. Yes, I have a excellent therapist, who does a great job generating questions for me to ponder. But the fact is, I alone have to come up with the answers.

Buddhism is based on Four Noble Truths.
1. Life is suffering.
2. There is a cause for this suffering.
3. It’s possible to end this suffering
4. There is an established path out of this suffering.

Or to put it in more modern terms,
1. Life sucks.
2. It’s our own fault that it sucks.
3. It’s possible for it not to suck.
4. Help is on the way!

Hard times are inevitable, but they tend to take us by surprise. We have been sold a fantasy of an ideal life – perhaps the one we see in TV commercials, or in movies with happy endings. It’s hard not to buy into the fairy tale. So when something happens – something tragic, or impossibly difficult – that doesn’t fit into our worldview, we freak out. We may get angry/resentful, we may get depressed, we may try avoidance techniques like shopping or drinking in an attempt to escape the pain.

But there’s no escape. As the old adage goes, the only way out is through. The first step is acknowledging the pain itself, as well as the source of the pain. “I am suffering, and it’s my own damn fault.” Before you argue that plenty of random incidents are NOT the victim’s fault (I agree, I agree) let me restate that it’s how we REACT to what life throws at us that causes the suffering, not the incident itself.

So what do we do? We embrace the suffering, let ourselves fully experience the (for lack of a better word) suckitude. Acknowledge that there is a cause – that this didn’t happen randomly, but because of an intricate series of events and words and feelings – and that our own choices (or inability to make choices) is at least part of the problem. “Okay, divorce is hard. There is no getting around that. My life is going to be a firestorm of emotions for a while, and I’m just going to have to ride it out, do the best I can, and see where I come out in the end.”

Isn’t a relief to know that pretty much always, we “come out in the end?” This is the Third Noble Truth, in a nutshell. There is an end to the suffering.

And the Buddhists assure us that there is a path out of suffering. So where’s that path?

You find it by being present. The Buddhists will tell you that meditation is the answer. And it can be – oh yes it can. But the essence of this notion is that the end of suffering grows out of being present: acknowledging how you feel in a given moment, and letting that feeling be. Not trying to escape it, run away, change it . . . but fully feeling it, and all the turmoil that feeling it creates.

I felt like a failure when I realized that my marriage was over. I never, ever saw myself as “someone who would divorce.” It wasn’t even a consideration. I know that marriage requires hard work and I was determined to do that work, especially for the sake of my son. But nothing in life is simply black & white like that. You just never know . . .

So after a five-year lull, I’ve revived my daily meditation practice. Every morning I wake and spend ten minutes sitting in silence, trying to be present. (Full disclosure: I check my email first.) Sometimes I focus on my breath; sometimes I just tune in to whatever emotion is the strongest for me in that moment. The sitting is calming and grounding, and it helps me to feel more balanced as I start my day.

And it’s working. Slowly, very slowly, it’s leading me out of the suffering.

Are You A Yoga A-Hole?

2011-04-22T16:41:00.001-04:00

My old friend and fellow yoga teacher Josh Summers shared this article with me. It makes sense and it makes me laugh. We yoga teachers can take ourselves WAY too seriously.

And Bill Withers? LOVE him!

http://www.elephantjournal.com/2011/04/a-yoga-ahole--lia-aprile/

On Change and Mindful Transitions

2011-03-15T18:43:00.003-04:00

My friend Josh Summers writes a wonderful weekly email newsletter, Minute of Mindfulness, which gives helpful hints for establishing a meditation practice . . . or sometimes just ideas and inspiration for self-improvement. (You can sign up for it via this link http://www.joshsummers.net/meditation.php)

A recent post from Josh included this quote from Voltaire. “Doubt is uncomfortable, but certainty is absurd.”

These words are really resonating for me right now.

I’ll be turning 40 this fall. Many of my friends are in the same boat. Milestone birthdays tend to make us feel reflective. We look back on what has happened in our lives so far, and look ahead to what we’d like to happen next. (I think this is especially true at forty, which these days can be considered the mid-life). So birthdays are often times for re-evaluating and re-prioritizing – perhaps letting go of things we don’t need and setting goals for what we wish to accomplish in the future.

Here’s a simplified example. I want to double the monthly contribution I make to my retirement account. In theory, this is easy – I can just go online, log into my account, and change one digit. But in practice, it’s not so easy. I have to figure out where those extra funds are going to come from. I have to reconfigure my budget and see if there’s room to move things around. I have to find ways to save money, while at the same time, generate more work so I can increase my income. So this seemingly simple change actually affects all areas of my life.

• Home – Can I spend less on groceries? Entertainment?
• Work – Can I work more? Are there additional sources of income I can tap?
• Relationships/Family – Who will watch Abel while I work? Will I feel guilty being away from him more? How will my husband handle me being even busier?
• Friends – With more work comes less social time . . .
• Health – Can I handle the increased stress associated with these changes?

Transitions can rock us to the core. Even if the change is only in one part of our lives, it tends to affect all the others. And with transition comes questioning; doubt. We may lose our bearings. What was once comfortable makes us feel restless and uneasy. We may even question the essential nature of Who We Are. What do I want from life? What’s important to me? Why is this suddenly different from How It Was Before? Perhaps – because of this restlessness -- there is nothing in which we can find true peace or solace. If we’re lucky there is at least some consistency, some little “mooring” (perhaps it’s certain people, or an activity, or a place, or even a yoga class) where we will feel like ourselves.

And then there’s the questioning . . . and the inevitable waiting that comes as we sort everything out. . . and the “feeling stuck.” Perhaps we’ve identified what we want to change, but we aren’t able to implement the changes right away. Or we just don’t know how to proceed, and we need time to figure things out. Being “in the mire” – where we can see what we want to change, but still feel unable, in one way or another, to do it – can be difficult, frustrating, even painful. Yet we must wait. . . and accept that this waiting is part of the process. Dealing with The Unknown is one of life’s biggest challenges.

Certainty is absurd? Well, yes. Change is pretty much inevitable. Have you noticed that when you finally accept or get used to The Way Things Are, they tend to change? I find this especially evident in parenting. Have you ever lamented, “When I finally felt like everything was good, (x) happened, and changed everything?” It happens all the time. Sometimes it’s good, and sometimes it’s hard. You get a surprise job offer that turns your life upside down. Or you unexpectedly have to put your pet to sleep. Or there’s a tsunami.

Transitions are essential in life. Without them, we’d be bored; complacent. Sometimes they’re relatively simple – like my savings example above. And sometimes they’re not simple at all – struggling with a difficult and complicated relationship, or profound discontent in one’s career, or a health issue for which there is no immediate cure.

Sometimes we have to walk through fire . . . I have a friend who is earning her Masters Degree while working full time and parenting two young children. That’s not easy. But she keeps focusing on where she wants to be in a year or two, and that gets her through it. I have another friend who is struggling with a major health issue – with a relatively new diagnosis, she has to reconsider everything she does in life, and makes changes that will support her fragile health. Every day is a new challenge for her as she figures this out. Perhaps the essential nature of change can bring some consolation. “I won’t be in this difficult place forever. This too shall pass.”

How does all of this apply “on the mat?” Well, in some ways, transitions in yoga class are much easier. Because most of the time, we are in control.

When I teach, I put a lot of thought into how we move from one posture to another. These transitions are just as important as the postures themselves, because it this is the make-or-break time where we can maintain – or lose – our focus. If the postures and what’s between them flow in a comfortable, logical sequence, then the yoga feels meditative, relaxing, good. If the transitions are choppy, it disrupts our sense of peace.

So how do you work with transitions in your yoga practice? When we finish a balance pose, do you thud your foot to the floor, or do you let it down gradually? When we move our arms overhead and then down again, can you find a sense of symmetry and grace? Where does your mind go when you hear me tell you to release a posture – are you focused on your breath, or are you worrying about what might come next? In class, smooth transitions require mindfulness, strength, and coordination.

Come to think of it, we need these same qualities for the transitions we encounter “off the mat” – in our everyday lives as well.

So if change is inevitable, can you learn to embrace it? To flow with it? To ride it like a wave? This is not always easy, but indeed it can be done. Can you let go of the need to feel in control all the time? If nothing is certain, and everything changes, the notion of control is more or less an illusion anyway.

Lots to think about these days . . . lots and lots.

See you at yoga class!

The Value of Nurturance

2011-03-01T13:11:00.000-05:00

Last year on Valentine’s Day weekend, I taught a workshop, “Thai Yoga Massage for Couples,” at the very lovely and cozy Dragonfly Yoga Studio in Marshfield. The class was full – twelve couples joined me for two hours of stretching and breathing together . . . and learning/practicing massage techniques on each other.

Before you get any strange ideas, I need to tell you that Thai Massage is done fully clothed on a mat on the floor. So nothing untoward happened. As my husband was home with our son, I asked my sister (and fellow yoga teacher) Marnie to assist me with the course, as my demonstration body. It doesn’t take much convincing when you offer your sister two hours of free massage . . .

The energy in the room was amazing. There we were: boyfriends and girlfriends, newly-married couples and those celebrating upwards of 40 years together. Same sex couples and straight people, plus two pairs of sisters. All taking time to pay attention to one another, to listen, to work out the knots in each other’s shoulders and necks, hands and feet.

What strikes me now, as I look back on it, is that all of the pairs in the room were nurturing each other. Especially now, as we begin to emerge from the deep dark of winter, with the cold wind howling at our windows, and the world – in many ways -- appearing to falling apart . . . we need nurturance. We need to feel safe and loved and appreciated.

Consider your relationship. Perhaps, like me, you’re in the trenches of young parenthood, when there never seems to be enough time for anyone in your life, let alone yourself. Or perhaps you’re farther along, and work, or caring for your own parents, has become paramount. Perhaps you and your partner spend lots of time together. Perhaps you only wish you could. So I ask you this: How much time do you and your partner devote to nurturing each other? Regardless of how your physical relationship manifests itself, how much time do you spend checking in with each other, listening when the other person needs to be heard, responding to the other person’s needs without dragging your own agenda into it, perhaps massaging a tight shoulder or neck, just because you know it will make your sweetie feel better?

My wish is that everyone gets this kind of nurturance whenever he or she needs it. The reality is: most of us do not. Our busy lives don’t easily permit it.

So . . .

I’m offering the Thai Yoga Massage for Couples (and friends) Workshop again this weekend. I hope that you’ll consider joining me. You don’t need any yoga experience to benefit from it – just the desire to spend some quality time with a friend, family member or loved one.

Advance registration is required. Please visit http://www.emmasdragonflyyogastudio.com for details.

Treehouse Yoga Studio Arrives in the 21st Century!

2010-12-27T12:09:00.000-05:00

Good news! Santa brought us an iHome! So now, at Treehouse Yoga Studio, we can say goodbye to skipping CDs, and hello to new music in our classes. Marnie and I are formulating new playlists on our iPods, and are eager to try them out in class. Don't worry, the old favorites will still be in the rotation.

Om Shanti

2010-12-20T13:55:00.000-05:00

At the end of every yoga class, the very last thing I say, before I thank my students for attending, are the words "Om Shanti."

"Om Shanti" is essentially a prayer for peace. "Om" represents the sacred sound of the universe. And "Shanti" means "peace."

When I say it, I encourage you to say it back to me. Together, we wish for peace in our world, peace in our communities, peace in our families, peace in our lives, peace within ourselves . . .

Om Shanti.

Acceptance, Patience and Surrender

2010-12-15T09:46:00.000-05:00

Today’s post completes my discussion of the Ten Principles of Yoga. The final principle is Acceptance, Patience, and Surrender.

Acceptance: Accept where you are in the moment, even if you’d prefer it to be different. Let’s say you want to be able to do a full squat pose, but whenever you try, it hurts your knees. Accept that your body is not ready for a full squat yet, and instead choose a modified version of the posture that causes no pain.

Patience: Be patient with yourself, with your body. If you keep attempting that modified squat, you will find that over time you are able to go farther and farther into it. You will make progress . . . incremental progress most of the time, but you may also experience the occasional giant leap forward.

Surrender: Just let it be. Let go of trying and breathe into “where you are” in the moment . . . and relish it.

These principles can be such a challenge! We always want to be doing “better,” and often as we age, we find that instead we are doing “less.” But less isn’t worse. As long as you’re doing what feels right in your body, you are doing your best. Take a deep breath and enjoy the satisfaction of doing your yogic best!

Enjoyment

2010-12-08T16:23:00.001-05:00

Here’s one of the most important of all the Ten Principles of Yoga . . . enjoying oneself.

We practice yoga for various reasons – to improve our physical and mental health, to relieve stress, to become more centered. But what good is it if we don’t enjoy the process?

Do you love coming to yoga class? Do you look forward to it each day/week because it makes you feel good? Then while you’re in class, take a moment to relish this sense of enjoyment – telling yourself “this” is what I love about yoga . . . whether it’s the opening stretches or Moon Salutation or rest pose. Taking note of the things we enjoy makes our lives that much more pleasant.

Sure there will be times in yoga class when you don’t love what’s happening – we all have our “least favorite poses.” There’s nothing wrong with not liking a pose – (as long as you still at least try once to do it, or a modified version of it). I’ve found that the poses I dislike the most are the ones I need more than anything.

I’ve learned something over the years that can be applied to practically every situation, on or off the mat. If you’re stuck doing something – whether it’s frog pose or window washing or navigating a traffic jam – try to find a way to enjoy it. If there’s no clear way to “get out of it,” why waste energy hating what you’re doing? Instead, seek to find some joy in it, some benefit, no matter how small. Hating it while you’re stuck doing it will only make you more miserable.

Finding enjoyment in all the little things we do in life is a valuable practice – especially when we’re challenged to find enjoyment in a root canal, for example, or a long wait at the doctor’s office. But it can be done! And you’ll have so much more peace of mind if you do it . . . or at least try.

Gentleness

2010-12-03T07:46:00.000-05:00

While putting the Ten Principles of Yoga into practice, be careful not to be rigid with yourself! While you’re striving to relax, be breathed, feel grounded, and everything else, you may find that you’re trying too hard – either physically, mentally, emotionally . . . or on all fronts. Be gentle with yourself!

Gentleness is a very important practice in yoga -- not pushing your body too far, and respecting your current “edge” (where anything less would feel like not-enough, but anything more would feel like too-much). Physical gentleness is not always easy, especially when we’re trying to master a new posture. Mental and/or emotional gentleness can also be a challenge – permitting yourself to be imperfect is not always a simple thing to do!

When I have trouble being gentle with myself, I imagine a much younger version of me – say ten years old – and direct the mental chatter at that little girl, rather than her grown-up counterpart. It works wonders!

Being gentle with ourselves teaches us how to be gentler with others. No one likes a bully.

Opening & Elongation

2010-11-22T14:36:00.001-05:00

Another of the Ten Principles of Yoga is “Allowing Opening and Elongation.” When we practice yoga, we are stretching the body – gently encouraging muscles and tissues to relax, lengthen and un-knot. While we CAN force a stretch to happen, the optimal method never employs force. It is much safer – and more practical – to get into position, and then breathe and gently encourage the body to stretch at its own pace. In this way we are “allowing” the body to open and elongate, rather than “pushing” it to do so.

This one is especially applicable to life outside the yoga room. Because there too, we get the best result when we refrain from force, and instead allow things to occur at a natural pace.

Centered & Balanced

2010-11-15T15:09:00.000-05:00

A regular yoga practice will help you feel more centered and balanced. If you tend to feel scattered, yoga will help you put the pieces back together. If you feel off-center, yoga will help to balance things out.

Yoga has a wonderful equalizing quality. It can lift sadness or calm a hyperactive mind. It can create energy or bring calm. Whatever you need, really, yoga is there to serve you. It’s your inner self guiding your outer self toward what’s best for you. As long as you don’t let your ego get in the way!

Sensing Connection

2010-11-08T16:26:00.001-05:00

When you practice yoga, you become more aware of how things are connected in your body. For example, when you engage your abdominal muscles in a forward bend you feel your lower back relax a little bit more into the pose. That’s because your abs and low back work in tandem – one engages while the other releases. After a while, this becomes second nature.

Yoga also teaches you how your body and your emotional states are connected. When you breathe deeply and slowly, oxygenating your body, you begin to relax a little bit. In time, you automatically breathe deeply when you need to slow or calm down.

And yoga helps you to feel more connected with your fellow beings. Generally when a yoga class draws to a close, there is a warm feeling of camaraderie among the students. Sharing experiences tends to make us feel more connected . . . and this sense of connection tends to make us feel good!

A regular yoga practice attunes you to so many different connections – which in turn helps you to have a better understanding of yourself, to be more responsive to your own needs, and to be more sensitive to the needs and motivations of others. Just one more reason why yoga is so good for you!

Feeling Grounded and Rooted

2010-11-04T10:40:00.001-04:00

One of the most beneficial effects of a regular yoga practice is the feeling of groundedness or “rootedness.” You might come to your practice feeling preoccupied or scattered, but when you leave, you feel much more calm.

Yoga slows us down and helps us connect with ourselves. Stretching and breathing in a deliberate way helps to clear away the chatter of the mind. So we move our bodies slowly, we breathe deeply, and as a consequence we reconnect with our selves. We feel more solid, more whole.

For me, it’s one of the best things about practicing yoga. It’s also the fourth of the Ten Principles of Yoga.

Being Breathed

2010-09-08T22:22:00.001-04:00

Of all the ten principles of yoga, this concept is the hardest for me to explain. Being breathed? Huh?

What it means to me is that while we practice yoga, we are allowing the breath to move us. We breathe deeply to help ourselves relax and go deeper into postures. We breathe consciously to help us concentrate and focus inward. We breathe easily – not forcing the breath, or any other part of the body/mind to go farther than it should. We let the breath flow through us, let the breath lead us to wherever our practice is meant to take us.

Following the breath, not the mind. Does that make sense?

Remember, if you’re not breathing, you’re not doing yoga!

Relaxed Body, Mind and Breath

2010-08-25T21:01:00.000-04:00

The second of the Ten Principles of Yoga is having a relaxed body, mind and breath.

When we think of yoga, we tend to think of stretching, strengthening and ultimately relaxing the body. That’s what rest pose is all about, right? Even when holding a challenging pose, we look for ways to relax the muscles and tissues. First we get the structure of the posture just-right, then we learn to relax into it. It isn’t necessarily easy. But when we figure it out, it feels so right!

But what about the mind? Relaxing the mind means letting go of thinking and processing and what-if-ing and just “being.” Not just during rest pose, but throughout class.

And the breath? Having a relaxed breath means that we’re not striving to breathe in a particular way. We’re not forcing the breath. We’re letting the muscles around the lungs and other breathing apparatus relax. We’re just letting the breath flow smoothly in and out.

When we think, we tend to tense up the body and the breath (not to mention the mind if we’re thinking too hard [brain cramp!]) Pay attention to how relaxed you are when you practice yoga. See if you can relax more. Then try applying this practice to everyday life.

The 10 Principles of Yoga: #1, Being Present

2010-08-11T13:17:00.001-04:00

For the next 10 posts, I will be discussing The Ten Principles of Yoga, to which I was first introduced in a workshop led by pregnancy yoga guru, Janice Clarfield. The principles can also be applied to childbirth.

The first of the ten principles in Being Present.

This is not so much about being physically present in the room (although that of course is important too). It’s about being present, mentally. Being Present means that while you practice yoga, you are focused on your breath, on physical sensations in your body, and on your mental and emotional states. You are not just letting your mind wander off from one topic to another.

Another way to define Being Present might be “being conscious” or “being mindful.”

There are so many benefits to Being Present while you practice yoga. If you focus on your breath and draw your awareness inward, your practice will become more meditative and serene. By focusing inward, you will be more attuned to insights and inspiration. You will also be more in tune with your physical self, and thus will be able to sense which muscles are tight, or prone to injury – so you will be able to adjust your physical practice accordingly.

Reminding yourself to Be Present will also lessen the detrimental effects of a wandering mind. For example, if you find yourself comparing your own butt to the “perfect butt” of the person in front of you, and lamenting the notion that yours is less than perfect, then you are letting yourself become distracted with mental chatter. When you catch yourself comparing, bring your awareness back to the present – find your breath, notice what’s going on in your body, notice how you are feeling.

It’s a valuable practice that can be applied elsewhere in your life as well.

Samadhi, or Enlightenment

2010-08-05T10:29:00.000-04:00

Samadhi, or enlightenment, is the eighth limb of yoga. It can be defined as a becoming one with the divine, or being in a state of bliss, where there is nothing more to be done or sought. It is generally achieved via deep meditation.

Some say that this is what we strive for while practicing yoga and meditation. There are plenty of seekers that want to achieve enlightenment and live in a permanent state of bliss. It’s a noble goal, and entirely possible. Who doesn’t want bliss?

But in the meantime, we have all the other limbs of the yoga tree to help us along the way -- to teach us valuable lessons about ourselves, and others, about our own worlds as well as the entire universe.

Spiritual seekers are often categorized into four sets or stages. There are the new seekers, aka students, who are actively learning the ropes of spiritual reflection. There are more mature seekers, or householders, whose charge is to apply what they have learned to their family lives. There are those who still later in life – think of retirees or crones -- begin to withdraw from the world and turn their focus inward. And there are renunciates – think monks and nuns -- who withdraw completely from the world and devote their lives to spiritual seeking.

Where are you on this spectrum?

In the past decade, I have crossed the threshold from student to householder. Before my son was born, it was a priority for me to attend yoga workshops – sometimes for two weeks at a time – twice a year at Kripalu in the Berkshires. It was a wonderful way to immerse myself in the reflective practices of yoga, meditation, pranayama and (relative) solitude. Now as a mother of an active four year old, I’m lucky if I can fit in a daily meditation. I’m fortunate, at least, that one of my jobs is to teach yoga . . . .so it’s my “duty,” in a sense, to stretch and breathe each day.

Transitions like these can be startling. To go from focusing on my own spiritual path to learning how to practice what I’ve learned in the context of a family – and all the demands that family life (combined with part-to-full-time work) bring into the picture. Not easy, not easy.

But still, there are moments of deep insight and stillness that seem to arise out of nowhere and help me to see how it’s all connected. Glimpses of bliss. I’m content with this for now.

Dhyana, or Meditation

2010-07-28T14:36:00.001-04:00

The seventh of the Eight Limbs of Yoga is Meditation. The fifth, sixth and seventh limbs all go together, in a way. In order to meditate, you need to
a.) withdraw from the influence of your senses (Pratyahara) ; and
b.) concentrate on something (Dharana).
When you achieve these together, most likely you’ll slide right into meditation, (Dhyana).

Traditional yogic and Buddhist philosophies define meditation as “the liberation of the mind from all disturbing and distracting emotions, thoughts and desires.” That sounds intimidating, though, doesn’t it? How on earth does one do THAT?

Try it this way instead. Jon Kabat-Zinn defines meditation as simply “Paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” That’s better, eh? And there are so many different ways to meditate – sitting, walking, praying, repeating a mantra, and so on.

There is a common misperception that meditation is only done correctly when one is sitting completely still and one’s mind is completely empty. We may have glimpses of that every now and then, but on the whole, meditation is not about ACHIEVING this goal, but rather the PROCESS that we use to get there, or even to approach getting there.

Meditation is about learning to quiet the mind, even if we never actually manage to quiet it. It’s about letting go of the past and future, letting go of all our predicting and what-if-ing and then JUST BEING in the present.

For most of us, the present is elusive. We may focus on it for a moment, but a second later the mind is flying off in another direction.

In meditation, we recognize that it’s the nature of the mind to run off (experts call it “monkey mind”). We just keep patiently bringing the mind back to whatever we’ve chosen to concentrate on, WITHOUT JUDGEMENT.

A traditional definition of the purpose of meditation is “to relieve suffering.” Suffering is defined as the conflict between what is and what might be, what we wish for, or what we want. In meditation, we try to focus on what’s real and to strip away the rest. What’s real may not be very comfortable – we may have to face problems, fears, discomforts.

Some interpretations of the Eight Limbs indicate that the ideal is when you’re meditating on the divine or feeling devotion to the divine. But atheists can meditate too! So I look at a “good” meditation more as aligning oneself with a higher vibration or energy, and landing in that place where everything seems to make sense and flow effortlessly. And, most importantly, feeling devotion to and gratitude for this connection between oneself and the universe.

When we’re meditating, we’re more open to insight. It’s a valuable tool to help us see things more clearly and extend our own perception of reality. It helps us to feel calmer, more grounded, more aware – and can improve our health.

Remember, the yoga postures were originally developed to prepare the body and mind to sit for meditation.

If you enjoy yoga, please consider coming to one of my meditation workshops this fall. I will offer two sessions – Meditation Basics and Beyond Meditation Basics -- at Dragonfly Yoga Studio in Marshfield (November 7 and 21); and another at Body To Soul Fitness in Pembroke (date TBA, probably a weekend in September). I also offer private Learn To Meditate classes.

Dharana, or Concentration

2010-07-21T14:39:00.000-04:00

Dharana, or concentration, is the sixth limb on the tree of yoga. Like Pratyahara, it is part of the “meditation triad” in the Eight Limbs of Yoga.

Sense withdrawal and concentration are basically precursors to meditation. In order to meditate effectively, one must tune out outside stimuli (Pratyahara)and then concentrate on something in particular (Dharana). Neither is necessarily an easy task at first, but both become much easier with practice.

What’s wonderful about meditation is that you can choose what you want to concentrate on. Your breath! Sensation in your body! An image (of a deity, perhaps, or something else that’s meaningful to you)! An action (walking, yoga, mala beads)! Find something that you can really relax into, and then focus, focus, focus!

It’s the nature of the mind to wander. Meditators call it “monkey mind.” So if you lose your concentration, you haven’t failed. You’re just human! Meditation teaches us to improve our concentration by constantly returning to the subject upon which we intend to focus, going back to it again and again, each time the mind darts off to other topics.

Dharana can be very helpful during your yoga practice. Do you find yourself contemplating your pedicure while holding forward bends? Thinking about your grocery list while standing in warrior? Instead of letting yourself become distracted by everyday concerns, choose something to focus on while you practice. Again, it could be your breath, or the sensations you experience in your body while practicing. A mantra, perhaps, or an affirmation. Choose something on which you can concentrate with relative ease, and come back to it, again and again, when you catch yourself becoming distracted. Doing this will heighten the benefits of your yoga practice and bring you closer to the “meditation in motion” that makes yoga a transformative experience.

Pratyahara, or Sense Withdrawal

2010-07-19T15:08:00.000-04:00

Pratyahara, the fifth limb on the tree of yoga, is defined as “withdrawal of the senses.” This is where we are concentrating well enough that we no longer respond reflexively to outside stimuli – sights, sounds, smells, and so on.

There are various stages of pratyahara, but to be honest, that’s a territory of yoga practice that’s beyond my personal experience.

My own understanding of pratyahara so far, is pretty simple, something I think many of my students can relate to. I become so absorbed in my practice that the only things I’m aware of are my body and my breath. The rest fades far into the background.

Yoga can entrance us. It’s a little bit like when you’re driving on the highway and suddenly you realize that you have traveled x number of miles without even noticing. “How did I get here?” Yoga can have the same effect on us. We reach the end of class and realize and wonder, “It’s time to rest already?”

Pratyahara is actually one of three limbs on the yoga tree that describe the process of meditating. We have “withdrawal of the senses” as well as “concentration” or Dharana, and actual “meditation” or Dhyana. All three work together.

So when you’re so absorbed in your yoga practice that you don’t really notice time going by, then your practice has become a sort of meditation. And if you’re meditating and practicing yoga at the same time, you’ll find that the benefits are considerably greater.

Pranayama, or Breath Control

2010-07-08T10:17:00.001-04:00

The next branch of the Eight Limbs of Yoga is Pranayama, or breath control. Breathing technique and yoga postures go hand in hand. You may have heard me say in class, “If you’re not breathing, you’re not doing yoga.”

Well obviously -- if you’re not breathing, you’re not alive either. What I’m really saying is that it’s important to be sure you don’t hold your breath, especially when you’re doing a balance pose or one that requires a lot of strength or effort. If you find yourself doing so, pause for a moment and take a long, slow inhalation through your nose. Then let it out, again through your nose, allowing your strength to intensify and your concentration to deepen.

Breathing slowly and deeply helps to oxygenate your body, makes you feel calmer and more centered, and aids the body in eliminating toxins. Most of the time during a yoga practice, we breathe this way, but occasionally we take quick and/or shallow breaths to help move energy. There are Pranayama (breathing) techniques to build heat, cool the body down, build energy, calm the body down, improve concentration, release emotional/energy blockages, and so much more. Experimenting with different breathing techniques can add a whole new dimension to your yoga practice.

If you’re interested in exploring the different ways breathing techniques can enhance your yoga practice, look for my Breathing Basics/Pranayama workshop, which I run at least once each year (usually in the winter or spring).

Asana – The Yoga Postures

2010-07-02T11:09:00.000-04:00

Patanjali, who wrote the Yoga Sutra around 200 AD, outlines the eight limbs of yoga, a path to follow when developing a yoga practice. Yama and Niyama, outlined in the last several blog posts, are the first of the two limbs. The third is Asana, or yoga postures.

It’s important to note that there is no hierarchy here -- none of these limbs is more important than the others. Here in the West, when we think of yoga, we think of the physical postures. But they are just one small part of a yoga practice.

The benefits of asana practice are innumerable – regular practice of yoga improves your strength, stamina, flexibility, balance, and overall health. Yoga also will calm your mind, improve your concentration, and help you feel more grounded.

Most regular practitioners of yoga know that the benefits go deeper the more you practice. You have insights, great ideas, and inspirations while practicing yoga – you ask questions of yourself and solve problems. It seems that while busying the body with physical activity that at the same time calms and focuses the mind, there is room for new information in the brain.

Many of my students have remarked on how I keep a notepad with me while teaching, and often pause to jot something down. No, I am not grading you on your performance in class! Usually I am making note of an idea that popped into my head while stretching and breathing – something I don’t want to forget.

Regarding asana practice, renowned yoga teacher BKS Iyengar wrote,

"This down-to-earth, flesh-and-bones practice is simply one of the most direct and expedient ways to meet yourself. … This limb of yoga practice reattaches us to our body. In reattaching ourselves to our bodies we reattach ourselves to the responsibility of living a life guided by the undeniable wisdom of our body."

I hope to see you in class sometime soon!

Ishvara-pranidhana, or Surrender

2010-06-25T11:46:00.001-04:00

Ishvara-pranidhana, or surrender to the divine, is the fifth and final Niyama. There is no specific definition for “the divine” – there is no particular god or “higher power” that yogic philosophy asks you to worship. Some might interpret this as “surrender to what-is,” or surrender to the way of the universe. This isn’t blind adherence to a religion or philosophy, but rather a principle of faith, or trust, in what-will-be.

Ishvara-pranidhana is about trusting the natural flow of things. Letting go of your need to control things, or your desire to force the outcome of a given situation. It’s about cultivating faith, dedication, sincerity and patience – and getting one’s ego out of the way.

One of my favorite illustrations of this principle is all about taming the ego. I teach gentle yoga classes. Sometimes yoga students who are accustomed to a more challenging practice attend my classes, and I can see them struggling against the relative ease of what I’m teaching. We’ll hold a simple downward-facing dog, for example, and they’ll be lifting their legs one at a time and adding chaturangas to make the pose more difficult. Meanwhile, I am encouraging my students to tune into the finer points of the posture – the position of the fingers and toes, the depth of the breath . . . It can be frustrating for me, and distracting to the other students.

There’s something to be said for adapting a pose to meet your own needs (in fact, I encourage it), but there’s also a lot of value in slowing down and approaching a practice with beginner’s mind. Sure, your ego says, “I can do more with this pose, and so I will,” but the other side of that is your ego saying, “I’m too advanced for what’s being taught here, so I’m going to change it,” essentially thumbing your nose at what the teacher is trying to teach.

In those situations, I encourage the students to ask themselves why they need to follow their ego and why they think there’s nothing to learn in the simpler pose. Perhaps – just perhaps -- there is something to gain from going with the flow of a gentler class and having more time for introspection . . .

Of course, my own ego flares up in these situations too, because I’m supposed to be “the leader” and there are people not “following.” Ah, yoga . . . there’s always something to learn!

Svadhyaya, or Self-Study

2010-06-17T21:53:00.001-04:00

And now for the Niyama that’s by far the most difficult to pronounce . . . svad-HYA-ya, most broadly defined as self-study.

Svadhyaya is about striving to know oneself. Finding ways to get to know oneself better -- through meditation, journaling, writing, asking for feedback and help. It’s about wanting to know the truth and raising one’s self-awareness – the good and the not-so-good.

For most of us, understanding ourselves better is a natural consequence of a regular yoga practice. The principle of svadhyaya asks us to apply ourselves diligently to this process – actively working to get to know, and understand, oneself better.

Of course, there’s a danger in applying oneself too diligently to this practice – it can make us self-centered and self-absorbed. I think it’s especially important when refining our svadhyaya practice also to cultivate awareness of the other people in our lives.

I used to journal all the time – several times a day. When I suffered my first bout of depression and anxiety, a therapist advised that I cut back on the journaling, as it was probably aggravating my anxiety. She was right. Very likely, I was overanalyzing pretty much everything.

Now I rarely write in a journal. But I find that good conversations with good friends and family help me to get to know myself – and others – better. Especially when discussing the challenges we face, we end up learning a lot about ourselves.

Yoga just seems to show up all over the place in everyday life, doesn’t it?

Tapas, or Discipline

2010-06-09T22:46:00.000-04:00

Another Niyama is Tapas. No, not dinner at Hola Restaurant in Marshfield Center (although I fully endorse that too!) . . . Tapas is defined as discipline.

Tapas is about being focused and working to achieve goals. Determination. Having the willingness to do what is necessary to reach a goal.

In yoga class, you might employ Tapas to keep yourself from being lazy. Having the discipline to focus on your breathing, for example, rather than letting your mind wander off to other, less-immediate topics (such as what you’re going to order for dinner at Hola).

In life, you might use Tapas to help yourself reach a goal. Say you decide to work with a personal trainer to make your back stronger. She gives you a set of exercises to do three times a week. You might be excited about the new routine at first, but then, when it loses its novelty, you could employ Tapas to help yourself stay faithful to your practice and dedicated to the goal of strengthening your back. Willingness, determination, dedication. That’s Tapas.

And when you achieve your goal you can celebrate with a nice dinner at Hola!

Note to the unfamiliar: Hola serves Spanish-inspired tapas cuisine.

Santosha, or Contentment

2010-06-02T22:40:00.000-04:00

The niyama Santosha, or contentment, is about being satisfied with – and grateful for – whatever you have and whatever happens. It’s an easy concept to understand, but a challenge to put into practice.

We all have moments of contentment – when everything seems “just right.” But – at least for me – it never seems to last. I can always find something to worry about.

Practicing Santosha asks us to accept what is, and to make the best of everything. This is easy when things are going well. But much more of a challenge in the difficult times.

I think it’s helpful to remember that nothing is permanent. So when life gets tough, remind yourself that things will eventually change, because they always do. And when life is going well, enjoy it. Just enjoy it.

For me, achieving contentment isn’t something I can will into being. Instead, it just seems to happen on its own. But I’ve learned a few tricks over the years to invite contentment to show up more frequently.

1. At the end of the day, make a list of five things for which you are grateful. Be specific – cite things that happened that day, rather than general topics like “my family” and “my job.”

2. Express gratitude in the moment – Having lunch with a friend whom you haven’t seen in awhile. Don’t just think “I’m glad we did this.” Say it! It’ll make you both feel good.

3. Express gratitude for the ordinary. I swear, one of the secrets of a healthy relationship is to appreciate the everyday things your partner does. “Thanks for making a delicious dinner” goes a long way with me, even though my husband says it several times a week. I’m finding that “Thanks for working so hard today” makes him feel appreciated at the end of a long day.

On the yoga mat, practice contentment by accepting yourself for who you are. And be grateful! Rather than berating yourself for letting your thighs get jiggly, be grateful that your legs are strong enough to support you in warrior pose. Rather than cursing your tender wrists, be grateful that you’re coming to class each week to try to strengthen them.

Life is short. Don’t waste a precious minute talking down to yourself. But when you catch yourself doing it, immediately counter it with a positive thought. It isn’t always easy to pay oneself a compliment, but it’s not too hard to find something to be grateful for.

My Youngest Yoga Student

2010-05-26T16:18:00.002-04:00

What a cutie pie! This little girl's mom and big sister come to my Monday night yoga class.

Saucha/Purity

2010-05-26T16:18:00.001-04:00

Next we’ll move on to a discussion of the Niyamas – the other half of the “ten commandments of yoga.” The Yamas are considered the “social” disciplines, while the Niyamas are the “individual” disciplines.

The first Niyama is Saucha, or purity. This is generally defined as purity of body, including good health habits and personal cleanliness. But it’s also about keeping one’s living space (alas, that includes the car) clean – the home, the desk, even the computer desktop. It applies to both the internal and the external.

And Saucha also extends out to one’s thoughts, words and deeds.

So I guess it’s not very yogic of me to drop the “f-bomb” repeatedly when I’m angry or stressed . . . Swearing is not exactly “purity of words.”

Some other things that wouldn’t be included in that category include: gossiping, lying (and telling half-truths), and guilt-tripping.

Getting control of one’s words can be a challenge, but harnessing one’s thoughts . . . even more difficult. But this is an essential thing to practice! What you think, what you say to yourself – these are powerful words. The more you say them, the more likely they are to come true.*

Good thoughts produce good actions. And not-so-good thoughts . . . well if you keep telling yourself you can’t do something, then you’ll probably never do it. Richard Bach wrote, “Argue for your limitations, and sure enough, they’re yours.” So true.

So how does this one apply to your yoga practice? Number one: come to class with a clean (well, clean-enough) body. You don’t have to shower right before class, but if – for example -- your feet are a little bit stinky (and summer’s the time for feet to be stinky, for sure!), then give ‘em a quick wash before you head out the door. Your classmates will appreciate it.

But more importantly, be aware of your thoughts as you go through your yoga practice. Are you telling yourself you can’t balance on one leg? Redirect those thoughts with something more empowering . . . even if it’s something like, “I can’t do dancer pose today, but tomorrow I will feel more confident about it.” You’ll see results.

* For some expert assistance in overcoming negative self-talk and the bad habits that are associated with it (smoking, overeating, lack of motivation, etc.) I highly recommend the services of Beth O’Connor, who has an office in Norwell. Find out more at http://bethoconnor.com

Yoga Is Good For Your Brain

2010-05-21T11:21:00.001-04:00

Last night I attended a lecture at the Harvard Club in Boston, presented by one of my favorite yoga teacher/scholars, Stephen Cope, the Director of the Institute for Extraordinary Living at Kripalu Center. The subject: the studies his institute has done in conjunction with doctors and researchers at Harvard Medical School to document the short-term and long-term physical, mental and emotional benefits of yoga.

Cope, along with Dr. Sat Bir Khalsa and Dr. Sara Lazar, outlined some of the studies they are currently conducting – including the mental health benefits of yoga in secondary schools; yoga for treating post traumatic stress disorder; and the physical changes to the brain that occur with sustained yoga and/or meditation practice.

A quick summary: yoga is good for your brain! It actually increases the amount of gray matter in certain parts of your brain. It helps improve your concentration, and helps you to process multiple stimuli better (like when you’re driving your car). And it makes you more resilient – better able to handle stress, and better able to bounce back quickly after adversity or trauma. Not just in the short term (how you feel better, more centered after a yoga class) but in the long term (and you will tend to feel better overall, over time).

So, what does this mean? . . . Keep coming to yoga class! It’s good for you!

Aparigraha, or Non-Possessiveness

2010-05-12T16:18:00.000-04:00

The last of the five yamas is Aparigraha, or non-possessiveness. Aparigraha is defined as non-attachment. Non-attachment to possessions, to relationships, to routines and ways of being. Not hoarding, not clinging to anything or anyone. Fulfilling our needs rather than our wants.

The principle of Aparigraha asks us to take only what we need. To appreciate what we have. To do what we can for those who are in need.

Here’s a story that illustrates the principle of Aparigraha. When I was a child, my mother (or possibly the Easter Bunny) gave me a really nice ceramic mug. It was a simple but beautiful mug -- hand-crafted, tan in color, with a three-dimensional lion’s face on one side. It was “my” mug, and I used it whenever I drank tea or cocoa (provided it wasn’t in the dishwasher).

It managed to survive my childhood, as well as my first two years of college, when I lived in a single dorm room (no roommate). But in my third year of college, I shared a campus apartment with seven other people. At some point that year, my lion mug disappeared. I couldn’t find it, and none of my housemates could account for it. Maybe it got broken, maybe it got lost – but definitely it was gone.

I was upset – sad that my favorite mug was gone, angry that one of my housemates had either lost or broken it, hurt that one of my possessions had been treated so carelessly. But I understood that there was nothing I could do to bring it back. Sure, I could rant and rave, or sulk, or break/lose someone else’s favorite mug, or beat myself up for letting other people use my mug in the first place -- but the outcome would be the same: no more lion mug.

So I just let it go. It was an epiphany for me, because up until that point, my usual modus operandi was to rant or sulk or beat myself up.

Aparigraha asks us to embrace the simple fact that life is all about change. Losing a favorite mug is pretty easy to take when you compare it to losing something far more substantial – a friendship, a job, a loved one. But even in the most extreme circumstances, we can still apply Aparigraha and learn to let go and move on. It takes practice, of course, and it’s not necessarily easy. But the more we “just let go,” the easier it becomes.

Brahmacharya, or Moderation

2010-05-05T16:02:00.001-04:00

Another yama is Brahmacharya, or moderation. This is broadly defined as energy management. The ancient yogis caution us to avoid overindulging in anything -- to be moderate in all aspects of our lives.

One traditional definition of Brahmacharya is celibacy or chastity. This ties into the longstanding requirement in various religions that spiritual seekers (priests, monks, nuns, etc.) repress their sexual selves in order to enhance their spiritual lives. But history shows us that this strict practice often backfires. It doesn't really make sense anyway -- inherent in the definition of Brahmacharya is that energies are managed -- not repressed (nor overindulged).

So . . . managing one's energies. What’s that all about? For one, it’s regulating one's consumption. Paying attention to what we eat and how much we eat. What we buy and how much we buy. What we consume (not just stuff, but energy, time, resources) and how much we consume. And finding the middle path – moderation – with regard to this consumption.

It’s all about finding balance. For example, many of us are paying more attention these days to the impact we make on the environment. Maybe we wish we could make significant adjustments – going solar, for example, or driving a hybrid car. But perhaps those types of changes are not in the budget – or just don’t make sense right now (say, because your car is new-ish and works fine).

Applying Brahmacharya to this aspect of our lives could include finding simple ways to change our lifestyles so that we make a more positive impact on the environment – bringing our own shopping bags to the store, using refillable water bottles, turning off the lights at home when they’re not really needed. This way, we are moderating our consumption – making small, positive changes to the way we consume energy and resources. It doesn’t have to be all-or-nothing.

So, what about on the yoga mat? Brahmacharya is applied when we decide how much to push (or not-push) ourselves when we practice. Say you come to class wanting a strong workout – you have lots of energy and want to channel it into strengthening your body and improving your endurance. Applying Brahmacharya, you can push yourself to your edge, going a little deeper and holding the postures a little longer than you normally would, but at the same time you avoid pushing yourself to the point of exhaustion or injury. Again, finding the middle path.

Are there parts of your life where it’s easy to apply moderation? Areas where it is more difficult? Just by being aware of these, it becomes easier to make changes.

The Principle of Asteya, or Non-Stealing

2010-04-28T14:01:00.000-04:00

Continuing our discussion of yogic philosophy, we move on to the third yama, Asteya, or non-stealing.

Asteya has many aspects:
• Honoring what belongs to others
• Never desiring to possess by mind or speech, either outwardly or secretly, the wealth of another (this applies to money, possessions, ideas, space, time . . .)
• Not taking anything (neither valuable nor trifling) that belongs to another
• Not coveting; not being jealous
• Proper time management (not stealing from one aspect of your life to satisfy another)
• Keeping appointments and commitments
• Cultivating a sense of completeness and self-sufficiency; letting go of cravings.

Okay, then.

I think Asteya is a tough one. Most of us don't steal (as in taking things from stores without paying for them). But who doesn't have moments (or years) where they feel incomplete or not-good-enough? Who doesn't envy others for their better salaries or nicer homes, or constant stream of brilliant ideas? It's hard to be content with what one has and not desire to have more or "other." Still these are things for us to work on: because we cannot be truly happy unless we are content with our lives as they are in the present moment.

I used to be really good at time management. Always on time for appointments, deadlines, and other commitments. But then I had a baby. And much to my horror, I discovered that when another human being figures into your process of getting-out-the-door (or onto the computer, or simply to think straight), it's much harder to be reliable and consistent. Still entirely possible, but a heck of a lot more challenging. So I continue to work on that.

And then there are cravings . . . How can we make ourselves NOT have them? Isn't that impossible? It's one thing not to give in to cravings, but another thing entirely to just not-have them. Here's what I think: the more content you are with your life, the more grateful you are for your current situation, the less you will crave what you don't have . . . be it a brownie, or an ice cream sundae, or a cute new pair of yoga pants that make your butt look good.

The yamas and the niyamas are not goals to be attained once and forever. They are principles that we work on, day in and day out, throughout our lives. With any given one, we will have good days and bad days. It's important to remember that it is an ongoing process, and if we keep these principles in mind, we are likely to be happier in the long run. So as you strive to apply the yamas and niyamas to your life and your yoga practice, remember to keep practicing Ahimsa -- to avoid judging yourself poorly when you don't live up to your own standards. In the words of the indomitable Scarlett O'Hara, "Tomorrow is another day!"

Abel's Latest Favorite Yoga Pose

2010-04-28T13:59:00.000-04:00

In case you don't recognize it, that's Balancing Half Moon!

More On Satya

2010-04-20T22:30:00.000-04:00

The principle of Satya includes communicating in a loving way, especially while giving criticism. This is not so much about just being truthful, but about being gentle and kind while speaking the truth.

Many times we fall into the trap of being blunt or even rude in the name of truthfulness. We justify it by saying, "I was just being honest!" Which is true. But on the yogic path, kindness and truth go hand in hand. And think about it: wouldn't you rather hear "the truth" in a way that makes you want to listen instead of a way that makes you feel defensive?

This tends to be the most challenging when we're dealing with the people closest to us -- our families. These are the people with whom we censor ourselves the least.

So I'm challenging myself this week to pay attention to how I deliver criticism or air grievances. I'm going to aim to be more compassionate and kind, even when I'm cleaning up pee from the floor (from my three-year-old) or scooping yet another pair of dirty socks from the floor beside my husband's easy chair. We'll see if it makes a difference.

Satya - Truthfulness

2010-04-14T19:56:00.001-04:00

Satya, or truthfulness, is another one of the "ten commandments of yoga" (the yamas and the niyamas).

Satya is defined as living in harmony and integrity with all things. Practicing truthfulness of speech, thoughts and deeds. Being honest, owning your feelings, giving constructive feedback -- in a loving, non-judgmental way, letting go of masks. Being careful of self-delusion, denial, and avoidance of telling the whole truth.

I am a terrible liar. I just can't do it convincingly. This is a blessing in that it helps me live up to the ideal of Satya, to be truthful all the time -- because lying is just too much work. So that covers truthfulness of speech.

But what about truthfulness of thoughts? Promising myself, "Tomorrow I will eat better" as I crunch through a bowl of popcorn at 10 PM in a futile attempt to combat stress... Sadly I'm not often very sincere in that vow. Or truthfulness of deeds? ("Oh, has that coupon expired? I didn't realize it.")

Self-delusion? I'm there! Denial? Highly skilled! Not telling the whole truth . . . well, if it will help me to avoid a late-night argument with my husband, then I'm all for it -- except somehow I always seem to end up paying for it later. Is anyone else guilty of these things? It's human nature. But that doesn't mean we can't work on it and try to improve our "truthfulness" skills.

What about Satya as it applies to our yoga practice?

Some of this goes back to what I wrote about Ahimsa. Be careful of self-delusion and denial -- especially where it pertains to what may or may not be good for your body. Are you skipping down down because your shoulder hurts. . . or because you'd just rather rest in child pose? Are you doing the full expression of the posture even though you're really tired, when you suspect you should be taking it easy today? Satya (truthfulness) and Ahimsa (non-harming) go hand in hand. Be HONEST with yourself about whether or not you are HARMING yourself. It may sound easy,but sometimes -- often -- it isn't.

This week I am going to try to pay attention to truthfulness -- to see if I can "bust" myself on some lies I tell myself again and again. We'll see how it goes.

More on Ahimsa

2010-04-07T14:03:00.001-04:00

This week: another perspective on Ahimsa, or non-violence/non-harming.

Many of my students already know the saga of my sore shoulder. Last fall, I put my son, Abel, up on my shoulders for a walk around the Farmers' Market. Bad idea. He had grown just a little bit too heavy for that, and I ended up with a bad muscle spasm in my upper back/neck/shoulder area.

This had happened before, so I did the usual home treatments -- ice, rest, ibuprofen . . . and monthly massage therapy. Plus a daily dose of stretching. Instead of getting better, my shoulder got worse and worse. By December, it hurt so much that I had a hard time falling -- or staying -- asleep at night.

I'm a yoga teacher -- I'm supposed to teach people how to make their bodies and minds feel better -- and yet there I was suffering through my yoga classes, wincing through any posture that involved putting weight on my right arm or shoulder.

As the new year arrived, I made a pledge to take better care of myself. It was going to be challenging, especially if I had new students in class, but I decided that I would flat-out avoid any posture that aggravated my shoulder injury. No Down Dog, no Dog & Cat, nothing in Table position at all. It was a big challenge -- but for the most part, I was able to do it (except for occasional instances where a new student really needed me to demonstrate). I would still teach those poses in my daily classes -- just not do them myself.

I resolved to wait three months before trying Down Dog again. But by the end of the second month, my shoulder was feeling well enough to begin putting weight on it again. And so over the course of the next month, I slowly eased back into my regular practice. And so far, so good!

This is what Ahimsa is all about. Not harming one's body. Giving one's body what it needs and avoiding what might make it feel worse. For me, the challenge was more in "How am I going to effectively teach these poses without actually doing them?" than the actual avoidance of the poses myself (which felt a bit like a vacation for me, truth be told).

You can apply the principle of Ahimsa to your yoga practice, even when you don't have an injury. Perhaps the person seated next to you in class is doing a more advanced variation of a posture. You want to "keep up with" that person so you do it too, even though it makes your body hurt in a way that feels more like a strain than a stretch. Stop! Wait! That's harming yourself! Practice Ahimsa and listen to your body. If you want to do more in a posture, proceed slowly, breathe deeply, and avoid straining. It's not always easy to keep one's ego out of one's yoga practice, but if you see it as a way of caring for yourself actively not-harming your body (or mind, or spirit), you might feel a little bit more "in control."

Be compassionate with yourself.

p.s. In case you're wondering how my shoulder ultimately got "fixed" . . . Amazingly, I changed the way I was sleeping, and it cured itself, practically overnight. I had observed that while I was lying in my son's bed, propped up on pillows while reading to him, my shoulder felt much better. But when I would lie down in my own bed, on my foam contour pillow, the pain would flare up. I had always been a back-to-side sleeper, but the shoulder injury forced me to stay on my back all night. The contour pillow wasn't providing enough support. I switched to a traditional "fluffy" pillow and slept through the night for the first time in months! That way, my shoulder was able to rest and relax throughout the night, and the deep spasm within it finally released itself. Ahhhhhh . . .

Practicing Non-Violence, aka Ahimsa

2010-03-31T14:15:00.000-04:00

For the next two months, I will feature some fundamentals of yogic philosophy here on the blog.

Many of my students have heard me talk about the Yamas and the Niyamas -- sorta the 10 commandments of yoga. Today I'll discuss Ahimsa, or non-violence/non-harming.

Ahimsa is not harming any living being by speech, thought or action. Having awareness and gentleness in action, thought and speech. Since violence rises out of fear, anger, ignorance, restlessness, or selfishness, let yourself practice compassion, love, understanding, patience, worthiness. Avoid blaming and judging. Apply this to how you treat yourself and others.

I try to bring the principle of Ahimsa into my daily life, as well as my yoga practice. At home, I do my best not to yell (not always easy with a preschooler), and I never, ever hit. Unkind thoughts and words are harder to tame, though. When I hear myself being judgmental of other people, I try to see things from their perspective. When I find myself being judgmental of myself (all too often) I try to counter it with kindness. Life is a constant process of self-improvement. But we must be kind and accepting of ourselves as well.

The yogis often carry the principle of Ahimsa into their diets -- choosing a vegetarian diet so that other beings are not harmed in order to nourish ourselves. I realize that the vegetarian diet does not work for many people. Still, adding an occasional meat-free meal to one's routine can have all sorts of health benefits.

You can find some of my favorite vegetarian and vegan recipes on my food blog, http://eatbaconbernstein.blogspot.com/

Yoga Wisdom

2010-03-12T06:52:00.000-05:00

Some of my favorite yoga-related insights.

The highest quality of a spiritual seeker is self observation without criticism.
- Swami Kripalu

Emotion is energy in the body with a label from the mind.

Meditation is like watching fish in an aquarium. You can watch the fish go by, but you don’t have to get in and talk to or swim after them.

In yoga class, as well as in meditation, just be a “C” student. Just show up & keep showing up.

New & Improved Website

2010-01-15T07:30:00.000-05:00

Visit www.hellokezia.com for up-to-date information on my yoga classes and workshops, my Gentle Yoga CD, and Yoga at the River's Edge. You will also find resources such as downloadable info sheets on meditation, yogic breathing, the basic warm-ups we do at the beginning of every class, and much more. Check it out!

Pre-Holiday RESTORATIVE YOGA, Nov. 20 & 22

2009-11-12T14:00:00.000-05:00

RESTORATIVE YOGA with Kezia

Friday, November 20, 7-9 pm (3 SPACES AVAILABLE)
Sunday, November 22, 2-4 pm (5 SPACES AVAILABLE)

A wonderful way to center yourself before the holiday rush!

All workshops will be held at my private yoga studio in Marshfield. The cost is $30 per person. Pre-registration and advance payment are required. Sometimes known as "guided napping," restorative yoga is a gentle but powerful practice -- perfect for deep relaxation, healing and stress relief. Pillows and folded blankets are employed to support your body so that you can hold the restorative yoga postures for a long time -- typically 5-10 minutes. You get the benefits of an intense yoga practice without having to use much effort! The class also includes warm-up postures, meditation, and yogic breathing (pranayama). After a restorative yoga session, most people feel rested, content, and more connected to themselves. Space is limited to 7 people per session. These workshops fill up fast. Email hellokezia@verizon.net to sign up.

Meditation Basics Workshop 11/8

2009-10-28T15:28:00.000-04:00

Join Kezia Bacon-Bernstein for a MEDITATION BASICS workshop on Sunday, November 8 from 1:30-3:30 pm at Dragonfly Yoga Studio in Marshfield.

Designed especially for beginners and those curious about meditation, this workshop will include several different approaches to meditation, as well as gentle stretching to prepare the body for sitting, and guided relaxation. There will also be a brief discussion of the physical, mental and emotional benefits of meditation.

The cost is $35 per person. Advance payment is requested. To secure your space, please send a check to DragonflyYoga Studio, Suite 11, The Freight House, 844 Webster Street, Marshfield, MA 02050). Can't commit just yet? Limited space MAY be available on the day of the workshop.

Chakra Balancing Yoga Workshop is October 24 at Dragonfly

2009-10-12T14:44:00.000-04:00

I am offering a Chakra Balancing Yoga Workshop at Dragonfly Yoga Studio in Marshfield on Saturday, October 24, from 2-4 pm.

This workshop is a great opportunity to learn more about yogic philosophy while experiencing a challenging, energizing, cleansing yoga practice. It's a wonderful way to help your body, mind, and spirit through the transition into fall -- letting go of what you no longer need, and welcoming in new energy. I hope you will join me.

In yogic philosophy, chakras are the body’s energy centers. Prolonged stress, muscle tightness, and emotional challenges take their toll on the chakras, often resulting in fatigue, depression, and other difficulties. This workshop will be comprised of a series of invigorating yoga postures, relaxing breathing techniques and guided meditations designed to balance the chakras. There will also be a brief discussion of how each chakra influences our physical, mental and emotional selves.

The Chakra Yoga Workshop is not recommended for first-time yoga students, people with recent injuries, or pregnant women. At least 6 months of yoga experience is recommended.

The cost is $35 per person. Sign up by bringing (or mailing) your payment to Dragonfly Yoga Studio, 844 Webster Street, Marshfield, MA 02050. Or pass your payment along to me and I will take care of it for you.

Sign Up For My Mailing List

2009-10-09T11:04:00.000-04:00

To receive emails about classes and workshops, and occasional yoga newsletters, email hellokezia@verizon.net and ask me to put you on my email list.

Restorative Yoga Workshops in October

2009-10-04T09:20:00.000-04:00

RESTORATIVE YOGA with Kezia

Friday, October 16, 7-9 pm (5 SPACES AVAILABLE)
Sunday, October 18, 2-4 pm (SORRY, THIS CLASS IS NOW FULL)

All workshops will be held at my private yoga studio in Marshfield. The cost is $30 per person. Pre-registration and advance payment are required. Sometimes known as "guided napping," restorative yoga is a gentle but powerful practice -- perfect for deep relaxation, healing and stress relief. Pillows and folded blankets are employed to support your body so that you can hold the restorative yoga postures for a long time -- typically 5-10 minutes. You get the benefits of an intense yoga practice without having to use much effort! The class also includes warm-up postures, meditation, and yogic breathing (pranayama). After a restorative yoga session, most people feel rested, content, and more connected to themselves. Space is limited to 7 people per session. These workshops fill up fast. Email hellokezia@verizon.net to sign up.

Kezia's Fall 2009 Classes and Workshops

2009-09-04T10:38:00.000-04:00

YOGA AT THE RIVER'S EDGE
Classes continue, weather permitting, through September 19. I will teach the final two at Couch Beach on the North River, in North Marshfield -- the site featured in South Shore Living magazine's "Best View from a Yoga Mat" earlier this summer. Driving directions and schedule at this link.

KEZIA'S TEACHING SCHEDULE

Mondays, 10:45-11:45 AM at the Workout Club, Webster Square, Marshfield. Free for members; drop-in rate available. Discounts for students and seniors. Childcare available.

Mondays, 7:15-8:15 PM at a private location in Marshfield. $10 to drop in, $8 per class if you sign up for the month. Email me for more information and/or driving directions.

Tuesdays, 9:30-11 AM at a private location in Marshfield. No class September 8. $14 to drop in or $12 per class if you sign up for the month. Email me for more information and/or driving directions.

NEW CLASS TIME! Wednesdays, 10:30-11:30 AM at Body To Soul Fitness in Pembroke. Free for members; drop-in rate available. Discounts for students and seniors. Childcare available.

*Wednesdays, 7-8:30 PM (OCCASIONALLY) -- *I will be subbing Emma's Chill Flow class at Dragonfly Yoga Studio in Marshfield on a semi-regular basis. Emma is a wonderful teacher, and her studio is lovely. Package and drop-in rates available.

Fridays, 9-10 AM at a private location in Marshfield. $10 to drop in, $8 per class if you sign up for the month. Email me for more information and/or driving directions.

KEZIA'S FALL WORKSHOPS

Friday, October 16, 7-9 PM, RESTORATIVE YOGA at the Treehouse, Marshfield. $30 per person. Bolster pillows and blankets help support the body for deep relaxation and stress release. Advance registration and payment required. Contact Kezia.

Sunday, October 18, 2-4 PM, RESTORATIVE YOGA at the Treehouse, Marshfield. $30 per person. Bolster pillows and blankets help support the body for deep relaxation and stress release. Advance registration and payment required. Contact Kezia.

Saturday, October 24. 2-4 PM, CHAKRA BALANCING YOGA at Dragonfly Yoga Studio, Marshfield. $35 per person. Learn about your body's energy centers, and bring them into balance with an invigorating series of postures. Contact Dragonfly.

Sunday, November 8, 1:30-3:30 PM, MEDITATION BASICS at Dragonfly Yoga Studio, Marshfield. $35 per person. An introduction to various meditation techniques -- find out which one works best for you. Contact Dragonfly.

Saturday, November 14, 2-4 PM, DEEPENING YOUR YOGA PRACTICE at the Treehouse, Marshfield. $20 per person. Take "Gentle Yoga" to the next step, exploring some new, more advanced postures, and experimenting with longer posture holds. Contact Kezia.

Friday, November 20, 7-9 PM, RESTORATIVE YOGA at the Treehouse, Marshfield. $30 per person. Bolster pillows and blankets help support the body for deep relaxation and stress release. Advance registration and payment required. Contact Kezia.

Sunday, November 22, 2-4 PM, RESTORATIVE YOGA at the Treehouse, Marshfield. $30 per person. Bolster pillows and blankets help support the body for deep relaxation and stress release. Advance registration and payment required. Contact Kezia.

Yoga at the River's Edge 2009

2009-05-08T07:07:00.000-04:00

The 2009 season of Yoga at the River’s Edge, sponsored by the North and South Rivers Watershed Association, will begin on Saturday, June 13. This is our 13th year!

Weekly classes, taught by certified yoga teachers Kezia Bacon-Bernstein, Marnie Bacon, Claire Manganello, Jerry Mulhall, Mary Norton, Page Railsback, Kate Stone and Mary Whidden, will be held on Saturday mornings from 8:30 - 10, at various sites along the North and South Rivers. Each class will feature meditation, gentle stretching, breathing technique, hatha yoga postures, and guided relaxation. All classes are outdoors.

The class schedule is as follows:

June 13 at Couch Beach on the North River with Kezia Bacon-Bernstein

June 20 at Marshfield YWCA with Kate Stone

June 27 at Indian Head River Conservation Area with Jerry Mulhall

July 4 at Marshfield YWCA with Claire Manganello

July 11 at Rexhame Dunes with Page Railsback

July 18 at Indian Head River Conservation Area with Kate Stone

July 25 at Marshfield YWCA (on Little’s Creek) with Marnie Bacon

August 1 at Rexhame Dunes with Mary Whidden

August 8 at Driftway Conservation Area with Mary Norton

August 15 at Rexhame Dunes with Jerry Mulhall

August 22 at Indian Head River Conservation Area with Claire Manganello

August 29 at Indian Head River Conservation Area with Marnie Bacon

September 5 at Rexhame Dunes with Mary Whidden

September 12 at Couch Beach on the North River with Kezia Bacon-Bernstein

September 19 at Couch Beach on the North River with Kezia Bacon-Bernstein

There is a suggested donation of $10 per class for NSRWA members, and $12 for the general public. All proceeds benefit NSRWA.

There is no need to sign up in advance. Please bring a yoga mat, blanket or large towel with you. Classes are canceled on rainy days.

For more information, including a brochure with directions to class sites, contact Kezia Bacon-Bernstein at 781-837-7093, or visit www.nsrwa.org or www.hellokezia.com.

DIRECTIONS TO CLASS SITES

Couch Beach via Couch Cemetery, off Union Street, Marshfield

From Route 139 (Pembroke), turn onto Old Oak Street (which becomes Union Street) at the lights near the Christmas Tree Shops. Follow Old Oak/ Union Street 1.8 miles to #629, and the driveway for Couch Cemetery (on left). Follow cemetery road to large metal gate. We will park outside the gate. Bring sturdy walking shoes.

From Route 3A (Marshfield), Turn onto PIne Street at St. Christine’s Church. Follow Pine Street until it ends, then turn right onto Union Street. Follow Union Street to #629, on the left, which is also the driveway for Couch Cemetery. Follow cemetery road to large metal gate. We will park outside the gate. Bring sturdy walking shoes.

Please note: the Union Street Bridge is closed for repair!

YWCA, Ferry Hill Road, Marshfield

From Route 3A north (Marshfield), turn right onto Ferry Street at Cherubs Day Care. Follow Ferry 1.5 miles to Church Street, and turn left on Church. Follow Church Street 1.2 miles to intersection with Summer and Elm Streets. Bear right at intersection, and follow Elm Street 1/2 mile to intersection with Ferry Hill Road. Turn left on Ferry Hill Road.The driveway to the YWCA is on the left.

From Route 3A south (Marshfield/Scituate line), turn left onto Summer Street. Follow Summer Street 2.6 miles to the intersection with Elm and Church Streets. Bear left at the intersection, and follow Elm Street 1/2 mile to intersection with Ferry Hill Road. Turn left on Ferry Hill Road. The driveway to the YWCA is on the left.

Rexhame Dunes at Rexhame Town Beach, Marshfield

From Route 139 eastbound (Marshfield), turn left on Winslow Street (just after Nessralla’s Farm). Follow Winslow Street (which becomes Standish Street about half way) 1.5 miles, to the end, where you will find a large town parking area. Class meets in the sand dunes by the river -- look for a large metal gate in the back corner of the parking lot, near the basketball hoop. No parking sticker is required, as we have special permission to use the parking area until a little after 10:00 am.

Indian Head River Conservation Area, West Elm St., Pembroke

From Route 53 northbound (Hanover), turn left onto Broadway at Sovereign Bank. Follow Broadway 1/4 mile to the fork in the road & intersection with Elm Street. Turn left on Elm Street, and follow it 3/4 mile, until you cross the Indian Head River. The parking area is on the right.

From Route 53 southbound (Hanover), turn right onto Broadway at Sovereign Bank. Follow Broadway 1/4 mile to the fork in the road & intersection with Elm Street. Turn left on Elm Street, and follow it 3/4 mile until you cross the Indian Head River. The parking area is on the right.

Driftway Conservation Area, Scituate

From Route 3A north (Scituate), enter the rotary at the Route 123 intersection, and take your first right, onto the Driftway (between Driftway Medical Center and Jacob-Hatch Building). Follow Driftway 3/4 mile. The parking area for the Conservation Area is on the right, just beyond (and across the street from) the Widow’s Walk Golf Course.

From Route 3A south (Scituate), enter the rotary at the Route 123 intersection, and go two-thirds of the way around, then bear right onto the Driftway (between Driftway Medical Center and Jacob-Hatch Building). Follow Driftway 1/2 mile. The parking area for the Conservation Area is on the right, just beyond (and across the street from) the Widow’s Walk Golf Course.

Summer 2009 Yoga Schedule

2009-01-15T11:19:00.000-05:00

Kezia Bacon-Bernstein, Registered Yoga Teacher
email: hellokezia@verizon.net
phone: 781-837-7093

-----

Mondays, 10:45-11:45 am at The Workout Club, Webster Square, Marshfield. Free for club members; drop in rate available (plus discounts with some health insurance policies and for seniors). 10-class card available. Child care available for an additional fee. No need to sign up in advance. Contact The Workout Club at 781-834-1150 for more information or see link to their website in sidebar.

Mondays, 7:15-8:15 pm at a private location in Marshfield.$10 to drop in, $8 per class if you sign up for a month. Contact Kezia for more information.

Tuesdays, 9:30-11:00 am at a private location in Marshfield. $14 to drop in, $12 per class if you sign up for a month. Contact Kezia for more information.

Wednesdays, 9:30-10:30 am at Body To Soul Fitness, 33 Riverside Drive, North River Commerce Park (off Route 139, behind Dad’s Photo and Lowe's). Free for club members, drop in rate and 10-class card available. Child care available for an additional fee. Contact Body to Soul at 781-829-2002 for more information or see link to their website in sidebar.

Fridays, 9:00-10:00 am at a private location in Marshfield. $10 to drop in, $8 per class if you sign up for a month. Contact Kezia for more information.

Also available for private sessions: yoga, prenatal yoga, meditation, pranayama (breathing), and more.

Please note: you do not need to be a gym member to attend classes held at The Workout Club or Body to Soul.

Newsletter: December 2008

2008-12-03T21:50:00.000-05:00

Dear Yoga Students,

Here are some brief notes on some events, postures, and products that might interest you.

MARNIE BACON'S MONTHLY CHANTING NIGHT
December 5 - Join Marnie Bacon and a merry band of musicians at Dragonfly Yoga Studio in Marshfield, 7-9pm, for this informal practice. We will immerse ourselves in the healing powers of sound and song. Perfect for combatting holiday stress! New this fall -- check out the beautiful sounds of Marnie's Indian Harmonium!

STUDY: YOGA FOR POST TRAUMATIC STRESS DISORDER
The Trauma Center at Justice Resource Institute has received a National Institutes of Health grant to study the efficacy of yoga for women with treatment-resistant Post Traumatic Stress Disorder. They are offering free yoga classes in Brookline, MA on Thursdays from 6-7 PM. You will be paid $200 for a 10-week session (that's right, they pay YOU), and you will be able to stay on all of your current medications. Candidate should be an adult woman survivor of childhood trauma, between the ages of 18 and 58, with a three+ year history of psychotherapy. For more information, call Dr. Ritu Sharma at 617-232-1303 x 208, or email her at rsharma@jri.org.

KEZIA'S YOGA CD MAKES A GREAT GIFT!
Check out Kezia's new instructional CD, Gentle Yoga. This approx. one-hour audio recording features all the elements students enjoy in Kezia's typical yoga classes – centering, warm-ups, a gentle flow of sitting, standing, supine and table-position postures, and of course, rest pose. The cost is $15.75 (including tax) -- you can get it directly from Kezia. Add $2.50 if you want it shipped to you. Payment methods: cash, check or Paypal. Buy it for yourself for those times when you can't make it to class -- or give it as a gift!

STAY TUNED FOR THESE UPCOMING WORKSHOPS with KEZIA
January 2009 - Restorative Yoga
February 2009 - Deepening Your Yoga Practice
March 2009 - Meditation Basics

LION POSE TO FIGHT SORE THROAT
The lion pose, or simhasana, is a great way to bring circulation to your throat and glands, which helps to expel germs and fight colds. It's also really fun to d o -- especially in the company of children or grandchildren. Here's a photo and instructions, from Sri Swami Satchidananda's "Integral Yoga Hatha" book. If anything it will make you laugh, which is also good for the immune system!

Remember, yoga is the perfect antidote to holiday stress. I hope to see you in class soon. Look for my teaching schedule at www.hellokezia.com.

New CD: Gentle Yoga with Kezia Bacon-Bernstein!

2008-11-07T08:56:00.001-05:00

I am delighted to announce the debut of my first compact disc: Gentle Yoga with Kezia Bacon-Bernstein!

“Gentle Yoga” is an approx. 1-hour instructional CD (an audio recording, not video). It features all the elements students enjoy in my typical yoga classes – centering, warm-ups, a gentle flow of sitting, standing, supine and table-position postures, and of course, rest pose.

The CD is designed to help you stretch and strengthen your entire body, while calming your mind and nurturing your spirit. It is divided into 19 tracks so you can choose which postures you’d like to do on a given day. You can play the CD in its entirety when you’d like a home practice that’s just like one of my regular yoga classes. But you can also just play segments: Only have time for 10 minutes of warm-up stretches? Just want to invigorate with some standing poses? Need some help unwinding? This CD will work for you.

Can’t make it to class this week? Going away on a business trip? Purchase this CD and you can take me with you! You’ll have Yoga with Kezia anywhere, anytime you want it!

Treat yourself by ordering one today! Its great gift too -- consider purchasing one for a friend or family member.

CDs cost $16, with MA sales tax included. Please contact me at hellokezia@verizon.net for ordering and shipping info. Thanks!

How To Pronounce My Name

2008-07-29T20:03:00.000-04:00

Kezia. Many people wonder . . . How the heck do you pronounce it?

Here's a simple clue. The "i" is silent.

So it's Kee' za. Two syllables, with the accent on the first one.

Or try the trick that my husband, who grew up in Boston, used when we first met. "The KEYS-ah in the cah." (The keys are in the car.)

Kezia is a name that appears in The Bible, in the Book of Job. There, it's spelled Keziah -- she was one of Job's daughters. Most people whose name is Kezia or Keziah pronounce it "Kez -eye'-ah." But that's not why my parents chose the name -- they found it in Glamour magazine! (and they liked the sound of "Kee' za" better). If you want to read the story about that, check out my Dad's blog at the following site. LINK