worry and the modern yogi(ni)

Worry

If worry ever changed

         Anything,

It could be worth a lot.

But, it only serves to wear you

         Down

And spoil what you have got.

That awful thing you’re

         Worrying about

may just simply disappear,

what ultimately unfolds in time

may not justify your fear…

                  It

Never helps to worry about

What you cannot rectify.

Your worry will never change

         The facts,

If you worry until you die.

Try to use your worrying time

For constructive thought and deed.

         You

Might as well throw your

         Worries out,

They are things you do not

         Need.

-unknown













The opposite of worry/fear/anxiety  is prayer/trust/surrender.  If you are in panic mode, you are definitely triggering the flight or fright/sympathetic nervous system which = the  stress response: When you are in peace mode, you are triggering the parasympathetic nervous system which = the relaxation response.  Ease and/or disease, we are equipped for both. The one we give more attention and effort to will get stronger, you know that...






The average person is on the first side of the fence, and walks around sleep deprived, with rapid or shallow breathing, jittery nerves and queasy stomach, not to mention a mind cluttered or organised around a worry list. I am not going to tell you that there is a magic wand to make worry go away but you can adopt strategies to bring your mind under control.  This should not be underestimated since the mind is responsible for conjuring the worry up in the first place.  I realise when you see pictures of people 'doing' YOGA that it may be hard to figure out how it all works, why all the fuss about starting Yoga and how it ties into training the brain, so here are a few details.  

-We use postures and breathing to tame the busy mind, cultivate the meditative mind, and build a mindfulness about our attitudes in life.  
-We weed our gardens, try to be nourished and nourishing
-We practise first things first 
-We practise LET GO and LET GOD
-We try to balance out the GO GO GO with a bit of GO WITH THE FLOW
-We don't always know the answers and sometimes accept not knowing everything for awhile
-We let the worries be the hecklers at the comedy show, we try to use their lines to improve our material :-)
ha ha ha ha
-We practise Yoga not to escape but to help illuminate the way
-We meet ourselves where we are, whether on the mat, adding a prop to support us, or by accepting ourselves as we are 
-We neutralise stress as it comes up...this does not mean sweeping things under the rug
-We learn that we can face our emotions and thoughts and see what's what without necessarily being disturbed, in fact, this objectivity helps us make new, empowering, positive, nurturing choices and see options open up (see Pratyahara)

Well, the list would go on.  I hope this segway helped take your mind away from a few worries, give you perspective on them, and invigorate you to see the light, as it were ;-)


Why not take a moment now to bring your palms together in front of the heart, into Atmanjali Mudra (gesture of prayer)?  Affirm that you are grateful for this moment and connect with your heartbeat and the rhythm of your relaxed breathing.  Feel it as a moment of peace, harmony, balance, repose, silence, and the heart's desire.  As a result, you may feel more clear and rested so you may want to do it more often...


Let me know how it goes,
Om shanty, shanty, shanty (shanty = peace by the way)


it's a process...dive in...


Rana

Prevention or Cure? Headaches and the modern Yogi(ni)

"Almost all experts agree that prevention of osteoporosis is more effective than treatment" - Loren Fishman, MD, and Ellen Saltonstall , Yoga For Osteoporosis


"According to yogic texts, regular practice of Pranayama prevents and cures diseases" - B.K. S. Iyengar, Light on Pranayama


"heyam duhkhamanagatam: Future suffering should be avoided" -Patanjali, Sutra 11.16, The Essence of Yoga by Bernard Bouanchaud



STOP - take a breath, exhale completely
LOOK - inside, be aware
LISTEN - for guidance, the voice of instinct or just common sense
     
Today for some reason three words are playing in my head like an old LP (not CD, those LPs when they got stuck on one track kept playing and playing and playing).  Those words are STOP LOOK LISTEN.  I think my first exposure to STOP LOOK LISTEN was in childhood.  Perhaps someone was teaching me about crossing the street and how to prevent getting run over.  Excellent tip! Today's drivers just roll through.

I was reflecting on why STOP LOOK LISTEN is so important, asking myself what makes them so relevant and the one reason I return to is PREVENTION.  The oldest saying in the books, "an apple a day keeps the doctor away" is another way of suggesting that healthy food choices can prevent disease.  I can recall quite well, years ago taking a course on self-defence.  The one thing the instructor repeated was that so many attacks could actually be prevented.  Do not walk on the street alone at night if you do not have to.  Avoid talking on your cell phone while walking alone on a street because you will be distracted.  Firemen also talk about prevention.  Leaving a candle burning is an invitation to fire.  Daily life has different situations where if you are mindful and take precautions you will find yourself out of harm's way.  Hopefully.

In the health field, which is what Yoga Teachers are considered to work on,  we often see people when they are in recuperation - from injury, disease, burnout.  We are looked to as "fixers".  I am against the word 'fix'. I can facilitate, using the tools and techniques I know, but if I have anything to say about it, I would rather talk about PREVENTION here rather than 'fixing' or 'curing' once something has already happened.  It really does not do too much to overwork and overstress your back, go through 6 months of back pain and then look for a one hour patch up.   You, the practitioner, need to join me on the health field.  You need to become pro-active and participate in a very self-aware way.  It is really each one of us that has it in our power to create the conditions necessary to prevent injury, disease, burnout.  Some circumstances, like inherited patterns of illness, trauma, and whatever your life blueprint unfolds, are not to be belittled.  This is merely a way to address taking responsibility for what you can, when you can, if you can. A call to inspired action, if you will.

Yoga, when practised as a system: on the mat and off the mat, can help you identify patterns and habits, make changes where you need to through improved awareness, and re program your nervous system to learn to relax, cope and handle what is on your plate of life.  Yoga offers an alternative to drug therapy which may reduce symptoms but not take away the root cause.  I am going to offer you one example, because it is such a frequent complaint and I have worked with many a sufferer.  Headaches.

It is safe to say that the neck is the superhighway between the head and the heart. This path can be affected by stress/emotions which can impede proper breathing (tension headaches).  Relaxation is soothing to this kind of headache, as are certain breathing exercises which reinforce peace over panic.  Headaches caused by muscle contraction are pretty frequent as well and often are a result of poor posture (whether sitting or standing) which affects the entire spine and often people just describe it as upper back or shoulder pain because these areas get knotted up.  Yoga offers many remedies.  I would say the best one is actually that people learn to self-correct, so that in any given situation, you can adopt a better aligned posture and/or use a specific yoga flow to neutralise and diffuse stress, strengthen weak areas by waking them up, as well as quiet the overworked ones.  Balance!  In terms of migraines, as these are caused by vascular changes in the circulation to the brain, these we will put to the side for now.  If you suspect you suffer from them, steer yourself to a health care professional.

Sometimes headaches are triggered, for example, if I eat anything with MSG, I get a headache.  When I read without glasses, I get a headache.  To prevent this from happening, I try to keep my eyeglass prescription current, and I read ingredient lists where possible.  Prevention is part common-sense, I think, but here are 7 tips:
1-if you are repeating the "what a pain in the neck this is" mantra, write down what the "this" is - information can steer you to make changes where indicated or learn to breathe and accept.
2-if you slump in your chair, learn to sit well (I always do this with people!)
3-if you hold a telephone with one ear, get a headset or use hands free
4-if you drop your head forward or tilt the chin too far up, either position strains the neck...bring yourself into neutral by gazing at the horizon, as if someone were lifting you from behind the ears and line those ears up over the shoulders
5-if you favour one shoulder when you carry a purse/computer bag/suitcase, switch it up, get a backpack, lighten the load, do a few releasing shoulder shrugs
6-if you are a stomach sleeper, know that this is the best way to tighten up and seize up...
7-if you drive a lot, try not to round yourself forward over the steering wheel.

There is a difference between comfort and complacency.  I believe an examined life gives one opportunity to make new choices, ones that support whatever your best and healthiest life can be.  Marianne Williamson says, "Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure."  I like this message.  It makes me ask the question, is there anything I can do better? Is there any area I can make improvements?  Are there any moments I can let go deeper?
I know I can STOP LOOK LISTEN anytime...

Let me know how it goes,
Om Shanty Shanty Shanty,
Rana

Sound and the modern yogi(ni)

"Dhyana (meditation) means absorption.  It is the art of self-study, reflection, keen observation, or the search for the Infinite within.  It is the observation of the physical processes of the body, study of mental states and profound contemplation.  It means looking inwards to one's innermost being.  Dhyana is the discovery of the Self" - B.K.S. Iyengar, Light on Pranayama


"Sound can change our entire life's course in an instant. Words spoken in anger can cause permanent problems between a husband and wife, or parent and child.  The throb of a well-tuned motor can engender such satisfaction in an amateur mechanic that a whole new career path suddenly opens before him.  A word of encouragement from a teacher at just the right time can inspire a student for many years to come." - T. Ashley-Farrand, Healing Mantras 

Each one of us has a story about where we find ourselves at this moment in time, mentally, physically, emotionally, spiritually.  We have questions perhaps, or are seeking clarity, improvement, or a new momentum.  These crossroad moments are when we either give up, get addicted to something, or embark on a new spiritual discipline (a method) as a way to focus our attention on the healing/growth process.  In the Yoga system, a mantra discipline is a great spiritual tool, as the repetition of the mantra (japa) brings concentration and relaxation to the mind  which is often racing around in negative thinking patterns,  thus depleting our vital energy/creativity/decision-making ability.  We are all leaders of our own lives and we need all the focus we can tap into in order to be able to do the mundane and the miraculous. It can be a full time job in itself but discipline and consistency pay off.  You do not need to know when, so trust it, do a little work, relax, wait.  Even if you are "not interested in Yoga", you can be interested in the power of sound. You know some sounds resonate as peaceful, some can be abrasive, some energizing.  With a mantra, sound is used as a healing tool; as the mystic Sufi master Vilayat Inayat Khan states, "The practice of mantra kneads the flesh of the body with sound."

There are many mantras to choose from, either from your favourite CD, a resource book or you may seek the traditional approach for guidance from your Yoga Teacher.  Focus on one mantra during your practise. Through repetition the mantra will  rest in your heart and repeat itself even when you are not formally in your practise time.  

Tips to try this out:

*Begin by stating to yourself your intention – your starting point problem, question, or desire.  You may initiate a new journal  and either write it or sketch it in a way that is clear to you or  fold it up and put it in a special place where it will remain for the duration of your discipline.  Perhaps you will create a special healing space such as an altar with your favourite incense, a lovely candle, an inspiring picture or figurine or crystal.  This will also be the place where you come to practise your discipline each day, your sanctuary. The painting in this photo is by one of my students, Julia Sheppard.
She painted it for me and it is a most special touchstone on my desk.

-Now that you have prepared the foundation for your discipline choose the approach that appeals to you:

*Repeat the mantra as often as possible over a 21-day period.  This means using the windows of time during your day to chant your mantra.  It might also mean a regular interval in your day where you are conscious of your mantra practise during more formal sessions. Intention, Attention.

*Use the classical 40 day discipline, and set your practise at the same time, upon rising in the morning and before going to bed in the evening.  This is your sacred time to practise without interruption.  In the classical sense, a 40 day discipline is one where you repeat the same mantra every day for those 40 days.  As with everything else, the more attention you apply to your intention, the more dramatic the results.   This is one reason for the classical twice a day ritual.  Determine for yourself in a spacious and focused way how much time you will devote to your practise.  And hey, if for you, the modern yogi(ni) this is when you are on a walk, sitting at your desk, in the car at a red light, and you only get in 5 repetitions, that is always better than 5 negative or worrisome thoughts. Don't judge, practise!

If you wish, set aside a special mala or rosary that you will use for this specific practise until you have completed your discipline.  Either place it in your sacred space or wear it.  Most malas have 108 beads, as the Vedic teachings state there are 108 principal astral channels leading from the heart in the subtle body out to the rest of the subtle body.  Saying your mantra 108 times sends energy into each of these channels.  Using a mala keeps your energy focused on your meditation. 

Once you have started on this silent journey, there will be consequences from your effort.  Tensions may ease or arise, obstacles or irritations may come up as you clear through resistance and negative energy patterns, doorways may open.  You will be faced with the choice always to move through, open up, recreate new internal energy patterns or give into those parts of the self that do not seem to want to change and grow.  Knowing that this is a natural part of the voyage, relax into your practise.  Engage your peaceful warrior spirit and if it is within your ability, give yourSelf to the process.

At the end of your discipline, take a look at your original intention and notice in how many ways this first inspiration has been positively affected.


Let me know how it goes! 
Om shanty shanty shanty
Rana 

Awareness and the Summer Yogi(ni)

"If we want to make changes or improvements in our lives, we must first become conscious of what is going on now.  Learning to pay attention is the foundation for the development of a relationship with ourselves." - Rachel Schaeffer, Yoga For Your Spiritual Muscles


"I imagine how a chemist would write the equation for mindfulness: concentration + calm + equanimity + rapture + energy + investigation = mindfulness."  - Sylvia Boorstein,  Don't Just Do Something, Sit There

Yoga is a practical methodology for lifestyle management.

While touching one’s toes in a forward bend is not the goal, body awareness is definitely a learnt skill and side benefit of the practise of yoga.  People have different degrees of proprioception and this can also improve with time spent on your mat.   This being said, even new awareness about the body is not the whole picture.  You may not look at awareness as a “muscle” you need to strengthen, but it is invaluable and can definitely get stronger as we train our brain in new ways, opening up neuropathways.  We talk about mindfulness as a practise, so it can really be integrated as you roll up the yoga mat and walk into your daily life - better health, decision-making, creativity, safety, are some  of the pluses.




                                                                       Here are a few opportunities to practise “I am aware of:” 

-be aware of your fingers when you are cutting veggies for salad

-be aware when you are driving, where is your car vis a vis other cars

-be aware of whether your body is making any unusual noises 

-be aware of whether your body is expressing certain signals of pain or discomfort

-be aware of your energy level

-be aware of where your wallet or purse is vis a vis your person

-be aware of who is in your 2 foot bubble and your instincts about it

-be aware when you are in crowds (festivals etc) of where people are holding their cigarettes, especially if you are walking with children, obviously, be aware of your children in crowds (no brainer)

-be aware of the weather in order to bring an umbrella, dress a   certain way, wear sunscreen

-be aware of rules at airports and watch your personal belongings
-be aware of any noises your car is making
-be aware of where you put the keys to your house, car, office, gym locker

-be aware of your thoughts, attitudes in any given moment or about a certain situation

-be aware of your habits and whether they are good for you

-be aware of your weaknesses and strengths

-be aware of whether you are sitting near a bee or wasp or other biting/stinging creature (my niece is great at this one!)
-be aware of the flowers or nature that is near you
-be aware of how much you have not how much you want
-be aware of the sounds around you, the smells

I am not suggesting living in or acting from fear, rather, moving towards your instincts.  People are generally looking for “fixing” situations once they happen.  Prevention can be far more interesting, and I think awareness is part of its foundation.  It can definitely start on the yoga mat but it does not end there....

Three things you can also try:

1-When you walk through a crowd, can you do it without getting bumped into or bumping into others?  

2-Simply close your eyes for a moment and be aware of your breathing.  Taking a few seconds to pause helps you to reconnect to the inner voice.  Great guide.

3-Start a relaxation practise...there are different levels of awareness...yes, being aware of awareness itself...deep and meaningful step towards realising your "true nature" of peace and light.  The Sufis say "God lives in the details".

Stay safe, and let me know how it goes 

Om Shanty, shanty, shanty,

Rana

Avoidance and the Modern Yogi(ni)

"if you have a problem in your body, your body will naturally move away from it in order to avoid pain and discomfort"- Dr. Jason Skolar, chiropractor.


"tapah-svadhyaya-Isvara-pranidhanani kriya-yogah:
In order to practice being whole, an inner fire, constant study, and a devotion to things spiritual are required" - Patanjali Sutra 11.1, translation Kofi Busia


"By practicing yoga with a warrior's courage and an infant's vulnerability, we can embrace stiffness and flexibility, likes and loathings, the sunlit and moon-shadowed" - Ronnie Paul, Yoga With An Attitude, Yoga International Magazine

It has taken me awhile to process my 21 day trikonasana (triangle pose) challenge.  As a Yoga teacher, I will tell you it is neither my first nor my last.  I hold the belief that I cannot teach what I have not yet practised, so I often put myself into these challenges, to see what I can learn and at some point, my experience as a student of myself usually becomes fertiliser for teaching others.  I also believe consistency, ritual, and repetition are foundations of transformation.

I would probably never have written about this except I just recently saw a video "never give up"  which is about one man's journey into transformation through yoga....and I thought, yes, this is what it is all about. Not about "achieving the perfect pose", but about getting into the whole journey and persevering, moving past "can't".  There is always something we can do on and off the mat, and finding it and focusing on it is very transformative/productive.  Watch the video - you will understand.  And then there is a student of mine who insisted I take pictures before and after a one hour private yoga class.  You can see such change that maybe all of you who do not believe that your tensions can be teachers, that your tightness cannot be released, that yoga is only for the already flexible, maybe you will give it a go.  Below on left is before, and on right is after -one one hour session (yogatherapy).

What initiated the challenge this time was being in a workshop where we were asked to go into a posture we hated.  Hello! Right away I groaned and did a very lopsided and uncomfortable trikonasana.  I did not even bother to pretend my heart and mind were with me, I just grimaced on the inhale and complained on the exhale. It was not very NAMASTE.  Needless to say, I had avoided including this posture in any and all of 17years + of daily practise.

I do feel that avoidance can be a good thing: Montreal potholes, touching fire, walking alone on a dark street, foods that trigger bad reactions, negative and non-nurturing circumstances, driving on an empty gas tank, texting and driving, gossipping, being in the sun without sunscreen, forgetting water on a long walk...This however was a different kind of avoidance, of just letting myself get blocked by my own tightness instead of setting out on an exploration to overcome and understand.

At any rate, several variations later we had worked out a way I could try the posture, and at least breathe through the discomfort.  My first reaction was jeez why bother! I just want to feel good, but - my first response to that was, hmmm, let's investigate why it isn't comfortable.  That is what I felt I needed to do.  I mean - really - it is one of the classical standing postures and has all these benefits- who in their right, meditative mind would not want all this? :

-elongates and strengthens your spine
-brings flexibility to back muscles
-tones legs
-helps balance liver, kidney, spleen function
-powerful pose that can help build strength/determination.

Week 1 was not too easy.   I hated trying to breathe into a very uncomfortable right hip. I hated being tight.  I thought I should be a model for Yoga Journal not feeling like the only Yogini on earth to be leaning on a wall in order to get to the other side of this investigation.  However, I kept at it, making sure I was warmed up enough to hold it for about 1.5 minutes per side, breathing comfortably and steady on my feet.  Relaxed while monitoring and being aware of tension is VALUABLE.  I learned a lot about pain signals and discomfort.  These are important cues for instinct management in daily life, don't you think?  The body has a language of its own, and the breath is a barometer of stress/emotions. The thoughts and feelings that surfaced were interesting to me, and I journalled a lot to bring stored tension to light.

Week 2 was less physically uncomfortable.  I moved from the wall variation to the support of two blocks.  I discovered I had been trying to move into it with the wrong part of my anatomy because of certain weaknesses.  I discovered that what propels me forward is not focusing on my strengths, but improving these weaker, tighter parts with ahimsa (loving kindness).  I found that bit by bit the body was opening its doorways.  There was a moment when I thought ok, well I got what I came for, let's move on...but 21 days means just that.  Onward.

Week 3 was so informative.  I had a rhythm by then, my body looked forward to the stretch, and I noticed my mind, not having to focus on tension -past, present, future- experienced the sense of meditation in motion where you are not so much "doing" the posture as "being" it...I call it effortless effort.  Frankly, I have better mobility than ever and have let go of so much tension, I feel much freer overall.

I have arrived at the point where I can leave the discipline of 'having' to do this posture, and now am staying present when I practise, not simply to what variation will work for me, but whether it is a necessary choice in that moment.  I think avoiding based on laziness, fear or 'certainty' of failure is not an option for me.  My tensions have been the bearer of some great wisdom for me.  I wish for you the same positivity on your journey of transformation.  Stay safe,

Om shanty shanty shanty,
Rana

Staying Fit With Cancer, a Guest Blogger's Approach

Dear readers, I am happy to share with you an email and article written by David Haas.
He recently contacted me and I am honored and excited to post this on his behalf.  Cancer has touched my personal and professional spheres in different ways - perhaps yours too- and
awareness is healing on many levels - support, prevention, cure..

Hi Rana,

I stumbled across your blog and noticed the great content on your site. I am wondering if you allow guest posts because I recently have been researching and writing about how beneficial cancer support networks and also staying physically fit is to people going through treatments, in remission, and even family members of cancer patients.  I believe an article on one of those two topics would mesh with your blog very well and also benefit your readers tremendously. This is an important message to get out there so please let me know if you would be interested in seeing it and sharing it with your readers.

Thank you for all you do in making a difference,

 David Haas

Staying Fit With Cancer
There is no doubt that being diagnosed with cancer is one of the most difficult and trying times in a person's life. For many, there are visions of pain, suffering, and a sense that life is over. It is extremely important to recognize that this is far from the truth. Having a relaxed and positive mindset is a very important aspect of dealing with cancer and it can go a long way in helping you fight it. Today, modern medicine has helped many survive cancer after being diagnosed. Thinking positively and relying on modern medicine are just as helpful as it is to stay physically active. Many studies have found that exercise can aid in recovery and even keep cancer from returning.


If you have just been diagnosed with cancer, there is undoubtedly some uncertainty and fear in your life. It can be difficult to acknowledge the diagnosis. If you led a healthy and active lifestyle before your diagnosis, continuing this behavior will be one of your best defenses. At this early stage it can be helpful to find a support group to guide you through any emotional stress. This will help you to continue daily life and maintain your healthy exercising habits. However if you do not already exercise or practice yoga, beginning to do so will ultimately help in the fight against cancer. The benefits  of exercise are immense. Over time, blood pressure will decrease, endurance will increase, stress will minimize, and energy will be higher.

Going through treatment and surgery to treat your cancer no doubt take a toll on the body. These combined with the symptoms of the cancer, make staying physically fit a low priority. For example, people with mesothelioma, cancer of the lungs, abdomen, or heart, experience symptoms such as fatigue and shortness of breath. Combining this with chemotherapy and radiation can make exercise very difficult. It’s important to maintain a positive attitude and remember that exercise has health benefits that include increasing your chance of becoming a cancer survivor.


If you are a cancer survivor, one of the main priorities in your life is to stay in remission. Surviving cancer is a huge accomplishment. Celebrate by keeping your body fit and remaining healthy. Studies show that maintaining fitness not only helps prevent cancer, but keeps it from returning as well. Start off slow. Some light stretching or yoga might be a good way to start. Then you can work your way up to more rigorous exercises. Ideally, you should aim for doing both aerobic and strength training exercises. Therapy and treatments make you fatigued and you lose a muscle as a result. Aerobic exercise increases endurance and boost energy, combating fatigue. Strength training exercises increase muscle mass and help combat osteoporosis. Any way you look at it, the benefits of exercising are tremendous. Take charge of your life and your body and help it stay cancer free.

Your body is a wonderful machine that deserves special maintenance and care. Staying fit is an excellent way to help your body function at its peak, maintain higher levels of energy, and combat symptoms of cancer. Chances are that your doctor will recommend an active life style whether just diagnosed with cancer or in remission. Listen to your doctor and all of the scientific studies. If you do, chances are that the exercise will help you in keeping cancer from coming back.