I have heard before that there are two main reasons to practice Hatha Yoga:
1. To celebrate life
2. To create spaciousness and open hearted awareness
Knowing this then allows for all of us to be free from anything else that detracts from the intent of the practice. It is not about sticking our leg behind our head (unless trying that makes you smile and brings about a celebratory experience), or accomplishing a set of poses. At the end of the day we are not a good yogi because we can stand on our hands or heads—but because we live from the heart and extend the joy of our “heart fire” into the world.
A yoga practice revolved around seeking perfection, and that weaves together nuances just for the sake of nuance, doesn’t serve the experience of life celebration. The attainment of a pose is just that, a pose. However, if we can use alignment to remind us to connect to something larger than ourselves, and use the poses as opportunities to claim space and live life—then that takes us closer to being participants in the big party. The first way stifles life, the later uplifts it. The way in which we move our body and line up is in respect for the experience of nature, and in honor of the craftsmanship and architecture of the vessel we inhabit.
I like the idea of principles to work from so that we do not connect to our practice time as a time to put ourselves into poses---but rather to create poses as acts of celebration and artistry of praise. If you work with principles you are co-creator, if you work with rules designed to get you into a pose—you are just following orders.
Poses are unique just like snow flakes and you have to align yourself with the principles of nature to find your way into the moments. What each pose asks of us is how do we adapt, change, evolve, and grow to meet what this pose/challenge is asking of us. The following principles give a map—and it’s just that a map—not rules or regulations. The beauty of this method is that you decide how much of each principle you need in every moment and that determines the outcome for the experience of the pose and the practice.
Align and Refine
The following alignment principles are my understanding of the Universal Principles of Anusara Yoga. It is not a comprehensive explanation, nor is it “by the book”. I am not an Anusara teacher—I just happen to use this method in my own practice and have laid out my evolutionary understanding of some of the principles. While giving my best to honor the tradition, I also have including elements I have found to be true in the execution of them. There are many rich nuances that can be revealed under the direct study of an Anusara teacher (or any skilled teacher) These principles are laid out here for you to work with in the your ritual of practice and are helpful reminders at how powerfully you can check in and use the body as a gateway to being in the moment.
Open to Grace-
“Observe the wonders as they occur around you. Don't claim them. Feel the artistry
moving through and be silent.”
This principle allows for space—before setting up the pose or rushing in it’s an opportunity to soak in what is and with reverence and allowing be with what is. It’s the spender of recognition of the life force within in you and giving time to connect to that energy as the source of power for movement within the practice.
The following two energies can be worked with on their own as you are learning the principles, yet, as you grow in the practice the order that creates space for grace to blossom is muscle energy, inner spiral, outer spiral, and organic energy. First learn the synergy of balanced action within ME and OE
Muscle Energy- A contracting energy that moves from outside to in beginning from periphery to core. You can describe the sensation like that of hugging the muscles to the bone, or drawing up from the earth deep into your center. This action creates stability and strength. The idea is that you have to be strong in order to be soft.
Organic Energy- An expanding energy that moves from inside out-- beginning from the core and expands out evenly in all directions through the periphery. This action is finding depth from which to move from. In this energy you find freedom from the deep and powerful stability of ME. You cannot expand without first hugging in. You cannot be free until you are stable. You must root to rise.
A way to play with this to “get it” is to come to a lunge and rise up onto your finer tips. Lift and spread you front toes (that is muscle energy) and draw your legs towards the midline (squeeze them together like your hugging a wall between your legs) focus on pooling energy from earth into your pelvic floor—simultaneously bow into your heart and feel your spine round and belly tone. From this place of deep muscle energy consciously from your centermost experience radiate energy out pressing from the center through your front shin and back heel and lifting the heart while pressing the hips back (elongating the spine in both directions). Do that a few times—inhale ME and exhale OE.
The idea is that in every pose you reach in and touch something deep, something strong, and from that place of inner recognition of profound power--expand out and find freedom.
This concept is really helpful in poses like down dog in which we could check out in several ways. As we check out the shoulder may collapse, or we may roll out onto the outer edges of the hands and the wrists could hurt. Essentially we could be in the pose and not really be in the pose. Another thing that happens is when the legs check out and the heels roll into each other. It is important to note that none of these things make you bad, and doing the opposite doesn't make you good or right. What can happen though is that by seeking something powerful within yourself and touching it, tasting it, and so thoroughly understanding it---you become that very power. Then from the penetrative power of that understanding you have so much depth to come from that when you do expand out, when you do "stretch" it is a satisfying, illuminating, and touching experience.
In down dog to have that deep remembrance take a block between your legs. Be soft for a moment and know what it is to be soft and feel the sweet hum in all your muscles. Feel the anticipation building, the desire of freedom budding in every cell of you body. Then starting with your hands let the muscles in your hands accept the strength of muscle hugging to the bone squeezing arms towards each other isometrically and then press it back down to the earth sending the heart to the thighs. Keep that and then work your legs--spreading toes and feeling the shins hug in while you firm your thighs up and press the thighs back. When you connect to this work, your tail bone presses down to the heels--strength and steadiness, grace and fullness.
Pulse with this a few times--Hug arms and legs to the midline simultaneously and then press out from the heart to hands and from hips to heels. You can also try it another way, by engaging the dynamic play of opposites in back and front bodies. Inhale come onto the toes lifting heels and round the spine like cat pose, then take that strength and press it out through the hands and down through the heels. Pulse with the breath and discover how deep you can dig in and how dedicated you can be--to touch something inside yourself that you never knew was there. You will discover gems. You just have to be willing to shine them!
Play with this dance and reach in and find your power--extend it out playfully, joyfully, and completely.
Another way to understand this is through the concept “root to rise”. Come on to your belly in Cobra pose and place your hands on the ground spreading fingers out right by your chest and arm pit—bring the head of your arm bones up and back so that your chest is slightly lifting. Spread your toes and press them down, feel the knees lift up and the thighs firm— hugging muscles to bone—then from that deep strength and rootedness, pull the hands towards you (like your dragging yourself forward lengthening out of the rootedness and rise—lift your heart—but only lift while you are strongly and equally rooting the legs down and back.
The following two actions also work complimentary with each other and specifically work within the legs and hips to create balanced action in the body.
Inner Spiral- Begins down at the earth with the feet creating a spiral of energy that widens the thighs back and apart (sits bones spread) which create space in the sacrum and low back. This action provides a lumbar curve and helps to press the head of the thigh bones deep into the hip socket. This action is healing and therapeutic to the low back and hips.
Outer Spiral- Begins with the tailbone pressing into the space that you created with inner spiral and sends energy all the way into the earth through the heels. The inner spiral creates space and the outer spiral fills that space with strength. Outer spiral firms the top of the thigh muscles and tones the belly muscles. It also creates a sense of lift into the kidney region of the body.
A way to make these actions real within your body is to take a block between the legs and come into down dog. Begin with the knees bent and squeeze the block and try to slide the block back like a reverse “pedz” dispenser-- do this till you feel your thigh bones press back into the hip sockets and the sits bones spread. It may take a few breathes. Then when you feel you have created some space press the tail bone down just a little and feel energy move all the way to your heels. Pulse with this a few times without the block too—inhale widen the thighs back and apart and exhale press the tailbone down and heels towards the earth.
Side Bodies Long—Creating space and length all through the torso. From the waistline all the way to the arm pits getting long and spacious. The shoulders (head of arm bones) lift up to the neckline and there is a buoyancy under the arm pits like your holding something under them that you don’t want to crush yet don’t want to drop.
Shoulder Loop—Begins in the upper palate. Press back and slightly up through the skull (think almost giving yourself a double chin while someone is pulling your ears up and back) as you also bring the shoulders back (from the neck line) and the shoulder blades down the back as the tips of the shoulder blades curl into the heart. This action evenly opens the spine and creates space for the heart to shine.
Open to something bigger—Bow into the source of being. The back of the body is the symbol of the universal and the front is how it connects to the world through us. Every chance we get in practice we remember the source of where we come from and where we return to. This action softens us and creates room for breath to fill the sides and lungs and back body (think how easy it is to catch your breath after a long run when you place your hands on your thighs and “bow in”. This action also lifts your kidneys up, makes yours sides long, and tones the belly (brings low ribs into the body). This is a perfect step before backbends.
Play with these principles and observe the flow of grace as it blossoms open new territory for you to explore!
Tuesday, July 21, 2009
Friday, July 17, 2009
A time to pause.
Be still and know that I am God. Be still and know that I am. Be still and know. Be still. Be. ---sbnr.org
Sit still for a moment and notice all the sound around you. Listening for all the rich details and nuances--all the way to the most subtle sounds you can decipher, until it all leads back to silence. Find your quiet not by ignoring the sounds around you but by allowing yourself to be penetrated by them, and through entering you, you truly become absorbed into it, and are not separate from them.
See how long you can sit in this space without the need to do anything--no controlling the stories in your head, no entertaining yourself, just allowing yourself to be bathed in direct experience of what is going on around you and in you.
Emerge from this place of deep discovery full of an all encompassing spaciousness, a wellspring of depth and power from which worlds are created.
"The only way to gain power in a world that is moving to fast,is to learn to slow down. The only way to spread ones influence wide is to learn to go deep. The world that we want for ourselves and loved ones will not come about from electronic speed, but rather from a spiritual stillness that takes root in the soul. Then and only then will we create a world that reflects the heart rather than shatters it."--Marianne Williamson
Sit still for a moment and notice all the sound around you. Listening for all the rich details and nuances--all the way to the most subtle sounds you can decipher, until it all leads back to silence. Find your quiet not by ignoring the sounds around you but by allowing yourself to be penetrated by them, and through entering you, you truly become absorbed into it, and are not separate from them.
See how long you can sit in this space without the need to do anything--no controlling the stories in your head, no entertaining yourself, just allowing yourself to be bathed in direct experience of what is going on around you and in you.
Emerge from this place of deep discovery full of an all encompassing spaciousness, a wellspring of depth and power from which worlds are created.
"The only way to gain power in a world that is moving to fast,is to learn to slow down. The only way to spread ones influence wide is to learn to go deep. The world that we want for ourselves and loved ones will not come about from electronic speed, but rather from a spiritual stillness that takes root in the soul. Then and only then will we create a world that reflects the heart rather than shatters it."--Marianne Williamson
Thursday, July 2, 2009
Finding Freedom to become yourself!
"There's a part of every living thing that wants to become itself: the tadpole into the frog, the chrysalis into the butterfly, a damaged human being into a whole one. That is spirituality." Ellen Bass
That is also the journey and practice of yoga--reaching deep inside ourselves to heal and grow and to find freedom in our growth to become greater expressions of our deepest and truest self.
Nothing outside of us can truly help us to become whole, that is a choice we must make. The practice of yoga can empower us to discover strength within that maybe we never knew was there--but ultimately as we find that strength we also have to be willing to use it and grow.
For many of us we give up just as we are about to hit the break through of transformtion--whether we "think" we can longer do something (because it's to hard or laziness kicks in), or quite simply we give up on our spiritual practice because we can't see all that is happening and burgeoning under the surface.
"Just as the caterpillar thought the world was ending it turned into a butterfly"....
Don't give up on yourself--just when you think it's not going to happen, just when you want to give up, just when it all seems like it's not worth it---you begin to spread your wings and fly.
Remember we didn't come here for ease--we came here to grow and Yoga is a tool so kindly given to us to grow. As Sharath Rangaswamy says "Anybody can practice yoga…Except lazy people. Lazy people can’t practice yoga". Yoga is for everyone but you have to choose to do the Yoga.
In practice you can use the tools from the previous post on Muscle and Organic energy to awaken the remembrance of who are and the path to become the you that is truly whole and alive. It is deep and powerful work capable of unleashing a deep and powerful you!
Staying with the theme of ME and OE--read the previous post and then reflect on this:
You hug in to remember and you expand out to become a greater reflection of that deeper truth. You hug in and you find the strength to sustain your journey to become and you expand out to celebrate and encourage others to do the same. You hug in to find your roots and you expand out to rise into a deep and powerful purpose to your life.
This weekend celebrate freedom in all its forms and allow yourself to become the truest expression of brilliance you can be.
“Today you are You, that is truer than true.
There is no one alive who is Youer than You.”
Dr. Suess
That is also the journey and practice of yoga--reaching deep inside ourselves to heal and grow and to find freedom in our growth to become greater expressions of our deepest and truest self.
Nothing outside of us can truly help us to become whole, that is a choice we must make. The practice of yoga can empower us to discover strength within that maybe we never knew was there--but ultimately as we find that strength we also have to be willing to use it and grow.
For many of us we give up just as we are about to hit the break through of transformtion--whether we "think" we can longer do something (because it's to hard or laziness kicks in), or quite simply we give up on our spiritual practice because we can't see all that is happening and burgeoning under the surface.
"Just as the caterpillar thought the world was ending it turned into a butterfly"....
Don't give up on yourself--just when you think it's not going to happen, just when you want to give up, just when it all seems like it's not worth it---you begin to spread your wings and fly.
Remember we didn't come here for ease--we came here to grow and Yoga is a tool so kindly given to us to grow. As Sharath Rangaswamy says "Anybody can practice yoga…Except lazy people. Lazy people can’t practice yoga". Yoga is for everyone but you have to choose to do the Yoga.
In practice you can use the tools from the previous post on Muscle and Organic energy to awaken the remembrance of who are and the path to become the you that is truly whole and alive. It is deep and powerful work capable of unleashing a deep and powerful you!
Staying with the theme of ME and OE--read the previous post and then reflect on this:
You hug in to remember and you expand out to become a greater reflection of that deeper truth. You hug in and you find the strength to sustain your journey to become and you expand out to celebrate and encourage others to do the same. You hug in to find your roots and you expand out to rise into a deep and powerful purpose to your life.
This weekend celebrate freedom in all its forms and allow yourself to become the truest expression of brilliance you can be.
“Today you are You, that is truer than true.
There is no one alive who is Youer than You.”
Dr. Suess
Monday, June 29, 2009
Touching something deep
Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings." – Rumi
This week in class we are exploring the dynamic play of Muscle and Organic energy. For those who are unfamiliar with this:
Muscle Energy- A contracting energy that moves from outside to in beginning from periphery to core. You can describe the sensation like that of hugging the muscles to the bone, or drawing up from the earth deep into your center. This action creates stability and strength. The idea is that you have to be strong in order to be soft.
Organic Energy- An expanding energy that moves from inside out-- beginning from the core and expands out evenly in all directions through the periphery. This action is finding depth from which to move from. In this energy you find freedom from the deep and powerful stability of ME. You cannot expand without first hugging in. You cannot be free until you are stable. You must root to rise.
A way to play with this to “get it” is to come to a lunge and rise up onto your finger tips. Lift and spread you front toes (that is muscle energy) and draw your legs towards the midline (squeeze them together like your hugging a wall between your legs) focus on pooling energy from earth into your pelvic floor—simultaneously bow into your heart and feel your spine round and belly tone. From this place of deep muscle energy--consciously from your centermost experience--radiate energy out pressing from the center through your front shin and back heel and lifting the heart while pressing the hips back (elongating the spine in both directions). Do that a few times—inhale ME and exhale OE.
The idea is that in every pose you reach in and touch something deep, something strong, and from that place of inner recognition of profound power--expand out and find freedom.
This concept is really helpful in poses like down dog in which we could check out in several ways. As we check out the shoulder may collapse, or we may roll out onto the outer edges of the hands and the wrists could hurt. Essentially we could be in the pose and not really be in the pose. Another thing that happens is when the legs check out and the heels roll into each other. It is important to note that none of these things make you bad, and doing the opposite doesn't make you good or right. What can happen though is that by seeking something powerful within yourself and touching it, tasting it, and so throughly understanding it---you become that very power. Then from the penetrative power of that understanding you have so much depth to come from that when you do expand out, when you do "stretch" it is a satisfying, illuminating, and touching experience.
In down dog to have that deep remembrance take a block between your legs. Be soft for a moment and know what it is to be soft and feel the sweet hum in all your muscles. Feel the anticipation building, the desire of freedom budding in every cell of you body. Then starting with your hands let the muscles in your hands accept the strength of muscle hugging to the bone squeezing arms towards each other isometrically and then press it back down to the earth sending the heart to the thighs. Keep that and then work your legs--spreading toes and feeling the shins hug in while you firm your thighs up and press the thighs back. When you connect to this work your tail bone down to the heels--strength and steadiness, grace and fullness.
Pulse with this a few times. Hug arms and legs to the midline simultaneously and then press out from the heart to hands and from hips to heels. You can also try this another way engaging the dynamic play of opposites in back and front bodies. Inhale come onto the toes lifting heels and round the spine like cat pose, then take that strength and press it out through the hands and down through the heels. Pulse with the breath and discover how deep you can dig in and how dedicated you can be--to touch something inside yourself that you never knew was there. You will discover gems. You just have to be willing to shine them!
Play with this dance this week. Reach in and find your power, and extend it out playfully, joyfully, and completely.
This week in class we are exploring the dynamic play of Muscle and Organic energy. For those who are unfamiliar with this:
Muscle Energy- A contracting energy that moves from outside to in beginning from periphery to core. You can describe the sensation like that of hugging the muscles to the bone, or drawing up from the earth deep into your center. This action creates stability and strength. The idea is that you have to be strong in order to be soft.
Organic Energy- An expanding energy that moves from inside out-- beginning from the core and expands out evenly in all directions through the periphery. This action is finding depth from which to move from. In this energy you find freedom from the deep and powerful stability of ME. You cannot expand without first hugging in. You cannot be free until you are stable. You must root to rise.
A way to play with this to “get it” is to come to a lunge and rise up onto your finger tips. Lift and spread you front toes (that is muscle energy) and draw your legs towards the midline (squeeze them together like your hugging a wall between your legs) focus on pooling energy from earth into your pelvic floor—simultaneously bow into your heart and feel your spine round and belly tone. From this place of deep muscle energy--consciously from your centermost experience--radiate energy out pressing from the center through your front shin and back heel and lifting the heart while pressing the hips back (elongating the spine in both directions). Do that a few times—inhale ME and exhale OE.
The idea is that in every pose you reach in and touch something deep, something strong, and from that place of inner recognition of profound power--expand out and find freedom.
This concept is really helpful in poses like down dog in which we could check out in several ways. As we check out the shoulder may collapse, or we may roll out onto the outer edges of the hands and the wrists could hurt. Essentially we could be in the pose and not really be in the pose. Another thing that happens is when the legs check out and the heels roll into each other. It is important to note that none of these things make you bad, and doing the opposite doesn't make you good or right. What can happen though is that by seeking something powerful within yourself and touching it, tasting it, and so throughly understanding it---you become that very power. Then from the penetrative power of that understanding you have so much depth to come from that when you do expand out, when you do "stretch" it is a satisfying, illuminating, and touching experience.
In down dog to have that deep remembrance take a block between your legs. Be soft for a moment and know what it is to be soft and feel the sweet hum in all your muscles. Feel the anticipation building, the desire of freedom budding in every cell of you body. Then starting with your hands let the muscles in your hands accept the strength of muscle hugging to the bone squeezing arms towards each other isometrically and then press it back down to the earth sending the heart to the thighs. Keep that and then work your legs--spreading toes and feeling the shins hug in while you firm your thighs up and press the thighs back. When you connect to this work your tail bone down to the heels--strength and steadiness, grace and fullness.
Pulse with this a few times. Hug arms and legs to the midline simultaneously and then press out from the heart to hands and from hips to heels. You can also try this another way engaging the dynamic play of opposites in back and front bodies. Inhale come onto the toes lifting heels and round the spine like cat pose, then take that strength and press it out through the hands and down through the heels. Pulse with the breath and discover how deep you can dig in and how dedicated you can be--to touch something inside yourself that you never knew was there. You will discover gems. You just have to be willing to shine them!
Play with this dance this week. Reach in and find your power, and extend it out playfully, joyfully, and completely.
Saturday, June 27, 2009
Magic Mystery and Awe
“Observe the wonders as they occur around you. Don't claim them. Feel the artistry moving through and be silent”
The magic of practice is finding the sacred in every day moments. You begin to shift energy from the external world of needing to be entertained or “do” something and allow the opening to awe in what’s already happening right in front of you, all around you, and inside of you.
The way to experience the magic of the now in all its simplicity and complexity is to realize that this very moment, this very point in your life, is the moment you have been waiting for (Notice how often we get taken away from what we are doing only to be seeking the next thing). Now is the time to show up for your life.
Having this reverence for life begins very simply by taking an interest in all the details of your life. Not in a neurotic way but in an appreciative way. Soaking in the details of what is going on grounds you in what is actually going on. It creates a process from which you shift from thinking to awareness. This awareness is the opening to a fertile and potent magic. When all of our energy is directed and focused in what we are actually doing it paves the way for more power to be drawn forth into the actions we do—this is a state of supreme aliveness.
By having a reverence for life, we enter into a spiritual relation with the world. By practicing reverence for life we become good, deep, and alive. Albert Schweitzer
If all of us began the practice of finding the sacred in every moment think of the implications. Every word we uttered would be of reverence. Every action we put forth into the world would be one to uplift peace and harmonize relations. Life would stop becoming a busy dance just for the sake of busy dancing—but would rather become a dance with a beat to connect to the beat of the universe.
The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.-Joseph Campbell
Aligned with nature and in rhythm with the universe we tap into the power of the creative energy of the world. Magic then is the ability to harness that power in real and tangible ways. Magic is not something found only in Harry Potter books or fairy tales but it is the power to open doors and windows into the shed that contains the tools of a transformative life.
“When we begin to live the greater life--not "seek" it, so much as simply choose to participate in it--then and only then do we find that it's all around us, all the time."--Marianne Williamson
As we become full participants in life, life grants us access to its tool chest of magic. In fact life has granted us all a special power that can only be used if we are in the moment and in our lives as active co-creators-not spectators. ABRACADABRA means create as you speak--so literally as we think, as we speak, we begin to create. However, what we conjure with our spells only works if we are in the mystery (now) and the magic uplifts the vision and mission of creating harmony with life. Meaning we don’t get what we want, but through clear intention align with what we need. The magic is creating the connection that aligns heart and head to create a powerful life. We have to be mindful crafters of our words and use spells to uplift our heart, and to put forth our vision into the world with integrity. It is not about the attainment of things but about the fulfillment of life. So the spell is not “God grant me and give me more stuff”, but rather “God grant me the ability to seek and find life--to live and love from a wild and passionate heart”. “Give me grace to create beauty in the world and to send magic and miracles to the world to heal and uplift”. “Give me the strength to move mountains and alchemical prowess to transform hate into love”. You can probably think of many spells on your own—but you get the point. The magic of the universe only works when it’s aligned with the highest purpose of divine love.
“When the heart of your heart opens, you can take deep pleasure in the company of the people around you . . . When you are open to the beauty, mystery, and grandeur of ordinary existence, you "get it" that it always has been beautiful, mysterious, and grand and always will be.” - Timothy Ray Miller
Take time right now to align with the mystery. Take notice of the beauty around you and inside of you. Feel connected to the spirit of awe and to the community of souls that have joined with you to create this critical moment in history. Feel the breath you are breathing now and know it comes from the same source that all others on this planet are breathing now too. As you breathe out know that all others breathe out into space creating fertile compost from which creation sparks forth new visions of possibility.
What you are a part of is far greater than you ever could imagine and so simple is your task. You only need to align with the divine (now) and channel grace (magic) into the world. The rest quite simply is in higher hands.
The most beautiful thing we can experience is the mysterious. It is the source of all true art and science. Albert Einstein
The magic of practice is finding the sacred in every day moments. You begin to shift energy from the external world of needing to be entertained or “do” something and allow the opening to awe in what’s already happening right in front of you, all around you, and inside of you.
The way to experience the magic of the now in all its simplicity and complexity is to realize that this very moment, this very point in your life, is the moment you have been waiting for (Notice how often we get taken away from what we are doing only to be seeking the next thing). Now is the time to show up for your life.
Having this reverence for life begins very simply by taking an interest in all the details of your life. Not in a neurotic way but in an appreciative way. Soaking in the details of what is going on grounds you in what is actually going on. It creates a process from which you shift from thinking to awareness. This awareness is the opening to a fertile and potent magic. When all of our energy is directed and focused in what we are actually doing it paves the way for more power to be drawn forth into the actions we do—this is a state of supreme aliveness.
By having a reverence for life, we enter into a spiritual relation with the world. By practicing reverence for life we become good, deep, and alive. Albert Schweitzer
If all of us began the practice of finding the sacred in every moment think of the implications. Every word we uttered would be of reverence. Every action we put forth into the world would be one to uplift peace and harmonize relations. Life would stop becoming a busy dance just for the sake of busy dancing—but would rather become a dance with a beat to connect to the beat of the universe.
The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.-Joseph Campbell
Aligned with nature and in rhythm with the universe we tap into the power of the creative energy of the world. Magic then is the ability to harness that power in real and tangible ways. Magic is not something found only in Harry Potter books or fairy tales but it is the power to open doors and windows into the shed that contains the tools of a transformative life.
“When we begin to live the greater life--not "seek" it, so much as simply choose to participate in it--then and only then do we find that it's all around us, all the time."--Marianne Williamson
As we become full participants in life, life grants us access to its tool chest of magic. In fact life has granted us all a special power that can only be used if we are in the moment and in our lives as active co-creators-not spectators. ABRACADABRA means create as you speak--so literally as we think, as we speak, we begin to create. However, what we conjure with our spells only works if we are in the mystery (now) and the magic uplifts the vision and mission of creating harmony with life. Meaning we don’t get what we want, but through clear intention align with what we need. The magic is creating the connection that aligns heart and head to create a powerful life. We have to be mindful crafters of our words and use spells to uplift our heart, and to put forth our vision into the world with integrity. It is not about the attainment of things but about the fulfillment of life. So the spell is not “God grant me and give me more stuff”, but rather “God grant me the ability to seek and find life--to live and love from a wild and passionate heart”. “Give me grace to create beauty in the world and to send magic and miracles to the world to heal and uplift”. “Give me the strength to move mountains and alchemical prowess to transform hate into love”. You can probably think of many spells on your own—but you get the point. The magic of the universe only works when it’s aligned with the highest purpose of divine love.
“When the heart of your heart opens, you can take deep pleasure in the company of the people around you . . . When you are open to the beauty, mystery, and grandeur of ordinary existence, you "get it" that it always has been beautiful, mysterious, and grand and always will be.” - Timothy Ray Miller
Take time right now to align with the mystery. Take notice of the beauty around you and inside of you. Feel connected to the spirit of awe and to the community of souls that have joined with you to create this critical moment in history. Feel the breath you are breathing now and know it comes from the same source that all others on this planet are breathing now too. As you breathe out know that all others breathe out into space creating fertile compost from which creation sparks forth new visions of possibility.
What you are a part of is far greater than you ever could imagine and so simple is your task. You only need to align with the divine (now) and channel grace (magic) into the world. The rest quite simply is in higher hands.
The most beautiful thing we can experience is the mysterious. It is the source of all true art and science. Albert Einstein
Thursday, June 18, 2009
Heart Wide Open
Inspired by my yogi's tonight I am offering up a progression towards Urdhva Dhanurasana (wheel pose). Have fun with this and please take your time to really feel that the body is granting you permission to do this. Ease your way into the pose breath by breath and feel invited into the pose rather than forcing your way into it.
"A kind of deep flame of inner ecstasy burnt more and more strongly in his heart."--Dostoyevsky
Begin standing in Tadasana (Mountain pose) First begin by deepening your breath as you place your hands stacked on top of each other on your heart center. Spend a few moments circling your hands clock wise over your heart and set the intention to let the deep flame within your heart burn to inner ecstasy. Backbends are a celebration of life so allow the celebration to be expressed in every breath. Take a moment right now to give thanks for all that you can celebrate within your life.
Now invite life fully into your body. Lift and spread your toes and draw energy up your thighs--as you hug up--also root down through the heels from the power of the tailbone and hips. Feel the top of the head lifting up to the sky bringing length and space into every vertebrae in the spine.
Inhale lift your arms up to the sky--plug your shoulders into the back and as you plug reach up more through your fingers to the sky. Maintain the deep rootedness in the heels while lifting up your thighs (hugging muscle to bone).
Exhale fold forward and interlace the hands behind your back. Microbend the elbows and draw your armbones (top of the shoulders) to the neckline then hug shoulder blades on the back more and pull arms straight. Fold more deeply. Keep the heels grounded as you shift more energy towards the toes. Microbend the knees lean forward stretching the arms more to earth, plug the heel deeper and press your thighs back. Take a deep breath into the spine and soften the heart to the earth,. Pulse with the breath this way a few times--sinking deeper into the fold while rooting fully into the earth and pressing thighs back.
Inhale free the hands and step the right foot back for a long lunge. Come up onto the finger tips. Keep rt fingertips on the ground and twist lt up to the sky. Press your thighs back (think back thigh to sky) then press even through front shin and back heel. Keep working lt hip back and pull navel and heart open to sky. Curl head back and bring shoulders back too. Legs are stable and strong so that the upper body can be free.
Step back to down dog. Come to down dog in a way that gives apace to the shoulders. Bend the knees a little and then press your thighs back. Shift awareness to the hands and spread the finger out so much that the webbing of the fingers stretches. Root the hands so that you know they are grounded. Squeeze your arms together and lift the armbones up to the sky creating space in the armpits. Keep that space and press the heart to your thighs. Notice if the shoulders collapse--try to keep them lifted--armpits buoyant.
Shift forward to plank. Keep sides of the body long. Thighs firm and heels press back. Soften the heart to earth (blades move together) and lower all the way to earth. Come onto finger tips, armbones back, head back, cobra pose. Feel that you are pulling forward and up at the same time. Keep the legs grounded (toes spreading and thighs firm--tailbone lengthening to the heels).---check in with Cobra ask if the body is liberated or oppressed, celebrating or over partying. Soften more--breath into the heart expand bright from the breath inside--expand from inside out.
Press to table top. In table lengthen your sides and soften the heart--press the soft heart to your thighs as you lift up to down dog.
Step the right foot through for lunge. Come onto the finger tips, keep lt hand grounded and twist right arm up. Then lower it and step forward fold.
Repeat that opening sequence a few times to warm up--you can also add in side plank to spice it up (vasisthasana).
Main Sequence:
Warrior 1 with Garudasana arms
From Down dog step the rt foot forward between the hands and root the back foot down 45 degrees. Lift and spread toes and hug legs to the midline. Press strongly through the legs. Take both hands on to the rt thigh. Bow in and feel the back body expand. Take the expansion and lengthen the spine up to the sky--arms lift up. hug arms together and bring shoulder blades on the back. Cross rt arm under lt elbow and bind hands as best you can coming to eagle arms. Lift elbows up and hands away from the face--feel a stretch between the shoulder blades.Curl head back (by pressing through the back of the skull while lifting up the tops of your ears up and back. Keep length and space in the neck).
Release arm bind and lower hands to earth.
Lower left knee to ground and shift it back some. Step right foot our 45 degrees. Keep toes active. Left hand roots down and the rt hand reaches back for the left foot/ankle for twisted thigh stretch. Tail bone is grounding to the earth, navel and heart twist open. Think cobra with your spine. Press through the back shin. Stay alert and active everywhere--celebrate the pose give it life through the breath.
Release and step back to plank. Pivot to outer edge of rt foot and keep right hand grounded. Step left foot behind right knee about 5-8 inches. Come on the toes of the left foot. Press your waistline back and tail bone to the right heel. Shift hips and heart to the sky and curl into a back bend with the upper body--Wild thing vasisthasana.
Release and bring left knee to chest--puff the spine up to the sky and step back to plank. Lower slow all the way to the earth.
Come to sphinx elbows under shoulders. Legs grounded. Focus on the pelvic floor and hug legs to the midline. Hug energy from toes to pelvic floor and extend back out from pelvic floor to the toes.Pull heart forward as you feel the legs press back.
From here grab rt ankle with rt hand -Ardha Dhanurasana press through the shin and you try to touch heel to sky. Lengthen upper body forward as you stretch the heart to sky. Switch sides. If you want take your opposite hand out in front on finger tips place it way off to the side and lift up you front body to deepen the stretch.
Repeat standing pose sequence second side.
When finished with standing sequence second side come down and do full Dhanurasana (bow pose) --Before you come up make sure you press your thighs back--it helps to lift the butt up and feel the sit bones spread then press the tail bone into that space then thighs firm and shins back--then you'll get a big heart lift.
Handstand
Go to a wall and practice the handstand L (come to table top feet against wall. Make sides of the body long and back body full (cat pose) rise up to dog pose and then walk feet up the wall) Keep shoulders buoyant. and press powerfully from heart into earth and follow the echo of that movement up to the tail bone and then press the tail bone into the heels and root deep into the wall with your heels.
Take it deeper:
Face the wall and from down dog step one foot forward half way and come onto the toes. Lift back leg up and squeeze thighs towards the center. Lengthen your sides and firm the belly. Look toward your fingers. Just lean and lift as far as you can into the handstand. Harness the wildness and discipline it into powerful yet soft lifts into the handstand. Even if it's a inch off the ground--your learning to lift lightly.
Intermediate/Advanced option:
Measure fingertip to elbow away from wall. Place hands where elbows were. Lift up to hand stand and bring both legs to the wall. Press your butt to wall so that your thighs are pressed back all the way--lengthen your tailbone up to the heels. Pump your heart out to the front of the room opening up the shoulders--think wheel pose here while legs are against the wall. This may trigger a fear factor :0 Keep arms steady by hugging in and root the hands down--while pressing up through the heels.
Forearm balance.
Beginners--just come to dolphin--elbows under shoulders--arm bones forward to neckline then soften heart. Keep kidneys buoyant. Lift legs up like down dog and press heart towards thighs--while keeping sides of the body long (waistline to armpits stays spacious while your melt the heart and press it back).
Intermediate. Take block between hands (thumb on front rooted into earth and fingers spreading around sides of block flat against the earth). Prep same as dolphin but have feet against wall like the handstand prep. Press up feet against wall--press heart to wall(you'll be like the handstand L except in forearm prep).
Come down to earth and onto your back. Come to Robot pose (feet grounded, knees up, arm bones grounded, forearms and finger tips lifting to the sky, palms face each other--think robot on its back.
Press through arms and skull and feet and lift just your chest--a curve will enter the spine. Keep the hips down and just try to work the shoulder back while lifting the heart. Feel the shoulders and the skull looping back into the earth to open your heart.
Repeat this a few times.
Wheel:
Face a wall and place a rolled up blanket right against the wall/floor corner.Go wide with the hands and place them against the rolled up blanket--palms pressed into the thickest part and fingers facing your head spreading out wide. Turn your fingers out at an angle just slightly. Spread your toes and make your legs strong. Inner thighs press down to the earth--and tailbone lengthens into that space as you lift your hips up. Plug you shoulders in again here as you press up onto your head. Use this moment to go a little wider with your hands and hug your shoulders in more--shoulder blades are supporting you. Then start to press your skull back and your heart to the wall.
Wheel Two--set up the same but place two blocks at the wall and place your hands on the blocks and try to lift up this way into the pose.
Now try it without any props :)
The key is to keep the shoulders plugged in and the legs strong. Notice if the feet are turning out--if this is the case for you squeeze a block between the thighs.
Also many people skip the step of coming onto the head--don't skip this part. Press onto the top of the head, then go wider with the hands and spin them out to an angle. Draw the shoulder blades on the back then press up like a push up--press strong through the legs and arms. Make sure the hands are solidly connecting to earth from the power of your heart.
If the low back is hurting in this pose make sure that you begin with thighs back(sit bones spreading, curve in low back, and thighs pressed down to earth--and that the tailbone lengthens into this just a little bit. What happens for most is that we have too much outer spiral in this rather then a strong inner spiral.
Have fun!!! Let me know if you have any questions on this.
"A kind of deep flame of inner ecstasy burnt more and more strongly in his heart."--Dostoyevsky
Begin standing in Tadasana (Mountain pose) First begin by deepening your breath as you place your hands stacked on top of each other on your heart center. Spend a few moments circling your hands clock wise over your heart and set the intention to let the deep flame within your heart burn to inner ecstasy. Backbends are a celebration of life so allow the celebration to be expressed in every breath. Take a moment right now to give thanks for all that you can celebrate within your life.
Now invite life fully into your body. Lift and spread your toes and draw energy up your thighs--as you hug up--also root down through the heels from the power of the tailbone and hips. Feel the top of the head lifting up to the sky bringing length and space into every vertebrae in the spine.
Inhale lift your arms up to the sky--plug your shoulders into the back and as you plug reach up more through your fingers to the sky. Maintain the deep rootedness in the heels while lifting up your thighs (hugging muscle to bone).
Exhale fold forward and interlace the hands behind your back. Microbend the elbows and draw your armbones (top of the shoulders) to the neckline then hug shoulder blades on the back more and pull arms straight. Fold more deeply. Keep the heels grounded as you shift more energy towards the toes. Microbend the knees lean forward stretching the arms more to earth, plug the heel deeper and press your thighs back. Take a deep breath into the spine and soften the heart to the earth,. Pulse with the breath this way a few times--sinking deeper into the fold while rooting fully into the earth and pressing thighs back.
Inhale free the hands and step the right foot back for a long lunge. Come up onto the finger tips. Keep rt fingertips on the ground and twist lt up to the sky. Press your thighs back (think back thigh to sky) then press even through front shin and back heel. Keep working lt hip back and pull navel and heart open to sky. Curl head back and bring shoulders back too. Legs are stable and strong so that the upper body can be free.
Step back to down dog. Come to down dog in a way that gives apace to the shoulders. Bend the knees a little and then press your thighs back. Shift awareness to the hands and spread the finger out so much that the webbing of the fingers stretches. Root the hands so that you know they are grounded. Squeeze your arms together and lift the armbones up to the sky creating space in the armpits. Keep that space and press the heart to your thighs. Notice if the shoulders collapse--try to keep them lifted--armpits buoyant.
Shift forward to plank. Keep sides of the body long. Thighs firm and heels press back. Soften the heart to earth (blades move together) and lower all the way to earth. Come onto finger tips, armbones back, head back, cobra pose. Feel that you are pulling forward and up at the same time. Keep the legs grounded (toes spreading and thighs firm--tailbone lengthening to the heels).---check in with Cobra ask if the body is liberated or oppressed, celebrating or over partying. Soften more--breath into the heart expand bright from the breath inside--expand from inside out.
Press to table top. In table lengthen your sides and soften the heart--press the soft heart to your thighs as you lift up to down dog.
Step the right foot through for lunge. Come onto the finger tips, keep lt hand grounded and twist right arm up. Then lower it and step forward fold.
Repeat that opening sequence a few times to warm up--you can also add in side plank to spice it up (vasisthasana).
Main Sequence:
Warrior 1 with Garudasana arms
From Down dog step the rt foot forward between the hands and root the back foot down 45 degrees. Lift and spread toes and hug legs to the midline. Press strongly through the legs. Take both hands on to the rt thigh. Bow in and feel the back body expand. Take the expansion and lengthen the spine up to the sky--arms lift up. hug arms together and bring shoulder blades on the back. Cross rt arm under lt elbow and bind hands as best you can coming to eagle arms. Lift elbows up and hands away from the face--feel a stretch between the shoulder blades.Curl head back (by pressing through the back of the skull while lifting up the tops of your ears up and back. Keep length and space in the neck).
Release arm bind and lower hands to earth.
Lower left knee to ground and shift it back some. Step right foot our 45 degrees. Keep toes active. Left hand roots down and the rt hand reaches back for the left foot/ankle for twisted thigh stretch. Tail bone is grounding to the earth, navel and heart twist open. Think cobra with your spine. Press through the back shin. Stay alert and active everywhere--celebrate the pose give it life through the breath.
Release and step back to plank. Pivot to outer edge of rt foot and keep right hand grounded. Step left foot behind right knee about 5-8 inches. Come on the toes of the left foot. Press your waistline back and tail bone to the right heel. Shift hips and heart to the sky and curl into a back bend with the upper body--Wild thing vasisthasana.
Release and bring left knee to chest--puff the spine up to the sky and step back to plank. Lower slow all the way to the earth.
Come to sphinx elbows under shoulders. Legs grounded. Focus on the pelvic floor and hug legs to the midline. Hug energy from toes to pelvic floor and extend back out from pelvic floor to the toes.Pull heart forward as you feel the legs press back.
From here grab rt ankle with rt hand -Ardha Dhanurasana press through the shin and you try to touch heel to sky. Lengthen upper body forward as you stretch the heart to sky. Switch sides. If you want take your opposite hand out in front on finger tips place it way off to the side and lift up you front body to deepen the stretch.
Repeat standing pose sequence second side.
When finished with standing sequence second side come down and do full Dhanurasana (bow pose) --Before you come up make sure you press your thighs back--it helps to lift the butt up and feel the sit bones spread then press the tail bone into that space then thighs firm and shins back--then you'll get a big heart lift.
Handstand
Go to a wall and practice the handstand L (come to table top feet against wall. Make sides of the body long and back body full (cat pose) rise up to dog pose and then walk feet up the wall) Keep shoulders buoyant. and press powerfully from heart into earth and follow the echo of that movement up to the tail bone and then press the tail bone into the heels and root deep into the wall with your heels.
Take it deeper:
Face the wall and from down dog step one foot forward half way and come onto the toes. Lift back leg up and squeeze thighs towards the center. Lengthen your sides and firm the belly. Look toward your fingers. Just lean and lift as far as you can into the handstand. Harness the wildness and discipline it into powerful yet soft lifts into the handstand. Even if it's a inch off the ground--your learning to lift lightly.
Intermediate/Advanced option:
Measure fingertip to elbow away from wall. Place hands where elbows were. Lift up to hand stand and bring both legs to the wall. Press your butt to wall so that your thighs are pressed back all the way--lengthen your tailbone up to the heels. Pump your heart out to the front of the room opening up the shoulders--think wheel pose here while legs are against the wall. This may trigger a fear factor :0 Keep arms steady by hugging in and root the hands down--while pressing up through the heels.
Forearm balance.
Beginners--just come to dolphin--elbows under shoulders--arm bones forward to neckline then soften heart. Keep kidneys buoyant. Lift legs up like down dog and press heart towards thighs--while keeping sides of the body long (waistline to armpits stays spacious while your melt the heart and press it back).
Intermediate. Take block between hands (thumb on front rooted into earth and fingers spreading around sides of block flat against the earth). Prep same as dolphin but have feet against wall like the handstand prep. Press up feet against wall--press heart to wall(you'll be like the handstand L except in forearm prep).
Come down to earth and onto your back. Come to Robot pose (feet grounded, knees up, arm bones grounded, forearms and finger tips lifting to the sky, palms face each other--think robot on its back.
Press through arms and skull and feet and lift just your chest--a curve will enter the spine. Keep the hips down and just try to work the shoulder back while lifting the heart. Feel the shoulders and the skull looping back into the earth to open your heart.
Repeat this a few times.
Wheel:
Face a wall and place a rolled up blanket right against the wall/floor corner.Go wide with the hands and place them against the rolled up blanket--palms pressed into the thickest part and fingers facing your head spreading out wide. Turn your fingers out at an angle just slightly. Spread your toes and make your legs strong. Inner thighs press down to the earth--and tailbone lengthens into that space as you lift your hips up. Plug you shoulders in again here as you press up onto your head. Use this moment to go a little wider with your hands and hug your shoulders in more--shoulder blades are supporting you. Then start to press your skull back and your heart to the wall.
Wheel Two--set up the same but place two blocks at the wall and place your hands on the blocks and try to lift up this way into the pose.
Now try it without any props :)
The key is to keep the shoulders plugged in and the legs strong. Notice if the feet are turning out--if this is the case for you squeeze a block between the thighs.
Also many people skip the step of coming onto the head--don't skip this part. Press onto the top of the head, then go wider with the hands and spin them out to an angle. Draw the shoulder blades on the back then press up like a push up--press strong through the legs and arms. Make sure the hands are solidly connecting to earth from the power of your heart.
If the low back is hurting in this pose make sure that you begin with thighs back(sit bones spreading, curve in low back, and thighs pressed down to earth--and that the tailbone lengthens into this just a little bit. What happens for most is that we have too much outer spiral in this rather then a strong inner spiral.
Have fun!!! Let me know if you have any questions on this.
Wednesday, June 17, 2009
The violets in the mountains have broken the rocks--Tennessee Williams
I just got done listening to an amazing speech from Patricia Clarkson from which she quotes Tennessee William's Epitaph "The violets in the mountain have broken the rocks".
She began with those words and then went on. "To me, its meaning is simple. The hard, the cold, the oppressive will--at long last--be broken apart by a force that is beautiful, natural, colorful, and alive.
We're a bunch of violets breaking through the rocks. And it is happening. The rock is cracking away. The rock of hate and falsehood is being broken apart."
I haven't seen the Tennessee Williams quote used in this way before, but I love it.
I am applying those words to my practice this week and allowing what is beautiful, natural, colorful, and alive to break through the rocks in my life and the boulders in my heart, mind, and body.
Most of the time what is needed in practice (much like society) is just a change of heart or mind. The biggest breakthroughs (the sweetest violets) are the moments where perception shifts--this is because the thickest rock is usually a thought through the form of attachment.
How many times do we cause harm to ourselves because we force things too quickly? How many times to we oppress ourselves in the search for freedom because we're attached to freedom meaning something outside of us--rather than in us? Freedom is a state of mind that then permeates the body. The purpose of practice is to find that place and work from it rather than think we have to start from scratch. Freedom is a place that is already in us and yoga is the art of recognition.
There is a gentle strength within us that seeks the light and finds the light no matter what. The violets in the mountains will break the rocks. The light in our soul will break through our rocks--because that's what violets do---from the rich nourishment of the earth they lift up to greet the sun.
In practice nourish yourself with the breath. Feel the mountain that you are a part of and breathe to expand inside it-feel how much space there is. While solid there is still permeability to the mountain--openings for new life from your already fertile seeds to spring forth and cover the mountain top; and sides, and to extend in all directions to the farthest foothills. Be soft as you begin your practice and allow the breath to animate your body. Be filled with a deep strength filled with the support of spirit. That way when you start to engage the muscles they wrap around the spaciousness of the breath and can extend out from that breath. As you begin to move in to the body recognize the violets within you--feel their roots and allow a gradual blossoming to unfold. We don't have to take dynamite to the rocks--our light of transformation is explosive enough.
When we finally recognize the essence of the violent within us than all that is oppressive from outside of us and inside us will fall away. When in reflection of the beauty of the violet within we will become reminded that something that beautiful can only be grown from love--and all hate from outside won't stop our growth, and all hate from inside will be composted into love.
The beauty and aliveness within you has broken through the rocks. Enjoy the freedom.
She began with those words and then went on. "To me, its meaning is simple. The hard, the cold, the oppressive will--at long last--be broken apart by a force that is beautiful, natural, colorful, and alive.
We're a bunch of violets breaking through the rocks. And it is happening. The rock is cracking away. The rock of hate and falsehood is being broken apart."
I haven't seen the Tennessee Williams quote used in this way before, but I love it.
I am applying those words to my practice this week and allowing what is beautiful, natural, colorful, and alive to break through the rocks in my life and the boulders in my heart, mind, and body.
Most of the time what is needed in practice (much like society) is just a change of heart or mind. The biggest breakthroughs (the sweetest violets) are the moments where perception shifts--this is because the thickest rock is usually a thought through the form of attachment.
How many times do we cause harm to ourselves because we force things too quickly? How many times to we oppress ourselves in the search for freedom because we're attached to freedom meaning something outside of us--rather than in us? Freedom is a state of mind that then permeates the body. The purpose of practice is to find that place and work from it rather than think we have to start from scratch. Freedom is a place that is already in us and yoga is the art of recognition.
There is a gentle strength within us that seeks the light and finds the light no matter what. The violets in the mountains will break the rocks. The light in our soul will break through our rocks--because that's what violets do---from the rich nourishment of the earth they lift up to greet the sun.
In practice nourish yourself with the breath. Feel the mountain that you are a part of and breathe to expand inside it-feel how much space there is. While solid there is still permeability to the mountain--openings for new life from your already fertile seeds to spring forth and cover the mountain top; and sides, and to extend in all directions to the farthest foothills. Be soft as you begin your practice and allow the breath to animate your body. Be filled with a deep strength filled with the support of spirit. That way when you start to engage the muscles they wrap around the spaciousness of the breath and can extend out from that breath. As you begin to move in to the body recognize the violets within you--feel their roots and allow a gradual blossoming to unfold. We don't have to take dynamite to the rocks--our light of transformation is explosive enough.
When we finally recognize the essence of the violent within us than all that is oppressive from outside of us and inside us will fall away. When in reflection of the beauty of the violet within we will become reminded that something that beautiful can only be grown from love--and all hate from outside won't stop our growth, and all hate from inside will be composted into love.
The beauty and aliveness within you has broken through the rocks. Enjoy the freedom.
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