Here's a Sanskrit concept for you . . . the Juggernaut

The word "Juggernaut" comes from a Sanskrit word, Jagganatha which literally translates to "Lord of the Universe." At Puri's annual festival celebrating Krishna, images of various deities are loaded onto elaborate chariots which travel through the city's streets. The celebratory parade has such a crush of humanity that it seems to take on a life of its own. The "cast of thousands" aspect of such an intricate undertaking (look photo taken at the 2007 festival) has given the term "juggernaut" application far beyond India.

Any large scale undertaking can easily spin out of control, causing us to wonder if the real purpose of an event isn't lost in the process. On cable television the series "Whose Wedding Is It Anyway?" is an appropriate illustration of how a juggernaut can rob a celebration of its initial meaning. The bride (and her family, and her wedding planner, and her attendants, and the caterer, and the florist, and the musicians) frequently loses sight that the wedding will consume only a few hours of  time. The marriage, not the wedding, is the reason for the celebration.

The holiday madness is upon us. And, given the elaborate decorations, special music, rich foods, gift-giving, and family obligations, the term juggernaut is an appropriate one. How can we avoid being swept up into the craziness, frantic activity, mindless comsumption, excessive eating and drinking, and frazzled nerves?

My take on the holiday expectation is this: If the Juggernaut originated in India, equally so are the concepts of quiet meditation, centered breathing, and mindfulness. Devote some time (even if it's just a few minutes each day) to listen carefully to your breath, to reflect on what you truly hope to give others this season, and to meditate on how best to use your time.

Use tranquil breathing to connect within yourself. Cherish the gifts you have to offer--your calm presence and complete attention. Don't let the holiday juggernaut run you over. Step away from the madness for a few minutes everyday so that you can return with your best self. Those moments are priceless for you, and for those around you.

Until next week, namaste

Nancy

Chairs, Coach-Class Seats, and Related Instruments of Torture

Wouldn't it be wonderful if we had the freedom to roam about at will?

Perhaps you have a job that confines you to sitting in one spot, for hours at a time. Desktop tasks: typing, entering data, grading student work, writing, practicing an instrument, and otherwise physically constricting jobs play havor with the lumbar region of your back. Few of us "sit up straight" like our moms told us. Even with the best of ergonomically-designed furniture, we fatigue, slump our shoulders, imprint the lower spine against the chair, and then wonder why, after hours of work, we feel so exhausted when we had been doing such minimally physical "work."

Our backs weren't designed to sit for hours at a time. When we slouch into chairs, our spines are no longer aligned; the vertebrae are no longer stacked one on top of the other. Our erector spinae muscles weaken over time (along with the abs encircline our midsections). Over the years, poor posture leads to more than fatigue; "back problems" become more frequent and pressure on our backs' discs takes it toll.

If you have to sit for more than a few hours at a time, and sitting is part of your job description, it's not practical to stash your yoga mat in a desk drawer and hold a mini-session. But, it's possible to do modified cat/cow stretches while on the job. This technique could save your back by giving strengthening the muscles in your lower back (and moving your shoulder muscles around a bit as well). 


This technique served me well during several long flights in cramped coach-class airline seats, when getting up and moving was out of the question. This technique is helpful for anyone. It can be done cross-legged (remember to switch legs to limber up both sides of your body), sitting on the floor, sitting on a coach, a chair, or even on a stability ball.


Here's how:
   
As you sit, inhale, roll to the front of your sit bones as you arch your spine and lift your chest (the seated equivalent of the cow portion of cat/cow). To put it bluntly, your rectum needs to lift off the seat.


Drop your shoulders down and back. Expand your chest and feel the extension in your lumbar (lower) spine as your back bends.


As you exhale, such in your stomach (try to get your bellybutton to touch your spine), curl forward, rounding through the chest. Tuck in your chin. Feel your torso's weight shift backward off your sit bones toward your butt. (This is the cat portion of the technique).


Think of this technique as a modified Cat/Cow stretch, but with minimal neck and head movement, so you won't look too freaky while in your cubicle (or scare the passenger sitting next to you on the plane).


This technique, done every hour or so for only a few minutes, can keep desk fatique and back problems to a minimum. Try it. Your back will be so appreciative, and you'll have more energy when you leave work (always a good thing).


Until next week,
Namaste


Nancy  
 
  
 
  
  
 
  

While I'm out and about . . .

. . . you will be in the very capable hands of Lois (who anchors our practice on most Wednesday and Friday mornings) and Ellen (fitness guru extraordinaire, what *can't* she do?). I'm confident that Lois will give you classes that are familiar and, at the same time, challenging. Ellen has been teaching a variety of formats--yoga, Pilates, PiYo, and cycle--for many, many years. Each is inspiring and nuturing, with their own personal brand of humor and perceptivity.

While I am gone, there's always my trusty yoga mat in the suitcase and plenty of music for relaxation. After trekking mile after mile on cobblestones, there's nothing like heading back for some time with "feet up the wall" pose. Yoga can adapt to a variety of needs: meditation, restoration, relaxation, awakening the senses, and vigorous exercise.

I will be back in the practice room on Monday, November 8th, ready to rock and roll. Until then, I'll be playing a bit of "Where's Waldo" throughout Paris and Turkey. I've been warned that the food in Turkey is excellent, so this is an opportunity to load up my suitcase with even more spices and mixtures to attempt (usually with mixed results) to re-create the taste sensations I discover while traveling.

So, let's talk about the joys of yoga--a completely portable exercise format that can be done in almost any hotel room--and the delights of seeing new scenery, meeting new cultures head-on, and new taste experiences.

Our first stop in Paris will be close to a bakery (just a few steps from our hotel, I wonder how that happened?) that is famous for its cookies called fauchon. I've tried making them at home, but not too successfully. I understand that they will wrap these up for transport, but truthfully, I know that I don't have four weeks of willpower to keep them intact until I return home. Nevertheless, aren't they beauties?

For me, Istanbul has one of the most beautiful mosques in the world. I love blue, and the Blue Mosque is like a jewelbox of mosiac, inlay, calligraphy, and soaring architecture. We hope to spend the better part of a day exploring, listening, photographing the grounds, and soaking up the local culture. The Spice Market in Istanbul is almost as famous as the Grand Bazaar and the Topaki Palace. That's my next destination, after the Blue Mosque. Spices are as portable as my yoga mat and, like Aladdin's magic carpet, both the mat and spices transport me to exotic and refreshing places.

I had a real "Homer Simpson moment" (Doh!) a few months ago, when I realized that the word "turquoise" was actually a French word meaning Turkish. When describing the water along the coastline, the French called it "turquoise" and the color of the water became synonymous with the beautiful blue color. We'll be spending a few days on the water and will see for ourselves if the story is true, or just a romantic piece of tourism.

Despite the gloomy travel advisories and unrest in the world, it's wonderful to branch out a bit, meet other cultures, make new friends, and gain new perspectives. After all, isn't yoga about being flexible?

Until next month, namaste,
Nancy

The Hyper-Competitive and The Restless: Type A Personalities and Yoga

Outside of the practice room, frequent comments I hear about yoga is, "I tried yoga once, and it's too slow (or too boring) (or too new age for me)." Many athletes, particularly competitive athletes, find that yoga practice isn't geared to their Type A, hyper-achieving personalities. While they might intellectually understand the reasons for slowing down, breathing through an asana, and being in the moment during yoga practice, super-charged and hard-driving students are frustrated and even bored during a traditional 90-minute yoga session. And if there is chanting and an overtly spiritual dimension to the practice (as in most yoga studios), these over-achieving athletes want to sprint right out the door, never to return.

Enter Kimberly Fowler, a competitive athlete who has taken her Type A personality and de-constructed yoga for others like herself. Her book, The No Om Zone, is excellent. From her beachfront studio in Venice, she has established a haven for others who want to "cut to the chase" and practice yoga with an emphasis on training for other events such as cycling, running, or swimming. As a triathlete and biathlete, Kimberly knows that competitive athletes want to make every minute of training "count" in building strength, endurance, and performance.

I started reading her book about a month ago. Then my local paper published an interview with Kimberly. Finally, I've looked at some of her commercially-produced videos. The instruction is technically sound and presents a realistic approach to yoga, particularly those of us who have little time during our days. "Fifteen minutes of yoga is better than no yoga," according to Kimberly. (Of course!)

Her approach emphasizes fitness as the reason for practicing yoga. And, for the Type A athlete, fitness is the main reason for any exercise program. She explains how yoga builds core strength, stamina, breath control, and concentration. For anyone training in another sport, Kimberly shows how it is beneficial to set up some time to climb off the bicycle, take off the training shoes, or climb out of the pool and head for a yoga mat. She's not interested in spirituality, chanting, chakras, or even a balanced mind--she just shows how yoga can produce a  better athlete.

The yoga classes at 24 Hour Fitness take much the same approach as Kimberly had to create for herself. While yoga does help with stress relief, and does balance mind and body, the bulk of our time in class is spent working on developing core strength, performing weight-bearing exercise, improving our postural alignment, and stretching/lengthening muscles. If you visit Kimberly's site, you'll see many of the asanas that we did during our practice today. And, at 24 Hour Fitness, there is no chanting, period.

Too bad Kimberly Fowler didn't visit a 24 Hour Fitness for her yoga practice--she would have found exactly what she needed. Ask a few of your classmates, some of whom are also in training for marathons, half-marathons, and triathlons, if yoga helps their performance during competition. Chances are, they will tell you that their yoga practice keeps their quads from getting too tight, lengthens their hamstrings, helps with breath control and focus. One yoga student practices yoga to help with her balance, so that during triathlons she can run on unstable surfaces with less fear of falling.

Type A personalities and yoga practice? The two can go together. Check out Kimberly's videos and see for yourself: http://www.youtube.com/watch?v=OfjMYK-muxs

Until next week, namaste
Nancy

Mindfulness--Finding a Little Space in a Hectic Life

When does a full and busy life become overcrowded and hectic? When do the distractions, demands, and "to-do" lists become more important than our own peace of mind? When was the last time that "being" was more important than "doing?" In our up-to-the-minute, latest update society, there isn't much time to breath. Text messages and e-mails demand quick, almost instantaneous responses. Schedules are compressed even tighter, as many of us shuttle from school, to practice, to the gym, to the market, to get household chores down, the tires rotated, and make all our appointments on time. Let's face it--twenty-first century life is crazy-busy.

Multi-tasking would appear to be the answer. After all, if we can accomplish more than one thing at once, we could make our way that much faster through the "to-do" list for the day. BUT . . . multi-tasking is ineffective at best. Looking that this Border Collie's attempts to accomplish it all, multi-tasking seems almost laughable.

Last year, researchers at Stanford University published a study which firmly established that multi-tasking reduces cognitive capacity. Even if you multi-task during routine chores, you run the risk of overlooking creative insights for improvement. If you multi-task while interacting with other, instead of being admired as super-productice, you may be perceived as uninterested during the conversation. (Have you ever tried to talk to someone else while she checks her e-mail and text messages? If so, did you feel a twinge of regret that you were of less importance that whatever might be so critical on the screen?) And if you multi-task during complex tasks (for example, texting while driving), you are risking not only your life, but also the lives of others in the vehicle and on the road around your vehicle. Seriously, is multi-tasking so vital that it takes precedence over your relationships and lives?

And multi-tasking isn't that effective anyway. While the frenetic pace of doing several things at once seems to be a way to eliminate many chores at once, the Stanford study demonstrated that doing one task at a time, then moving to another, then the next actually was a more effective use of time. The many tasks were completed sooner and with fewer errors.

None of us would multi-task to the extent that we'd damage others in either an emotional or a physical way. Nevertheless, we fall into our multi-tasking habits so easily. Our society rewards those of us who are effective, who accomplish the most, who over-achieve, who never refuse a request, no matter how unreasonable.

Our yoga practice can be a place to step of the multi-tasking merry-go-round. The mindfulness that is yoga is a remedy to the common causes of daily stress, time pressures, distractions, agitation, and even personal conflicts. Our practice isn't about accomplishment, nor is it about perfection or technique. Yoga isn't about turning your body into a pretzel. According to Jon Kabat-Zinn, "mindful yoga is a lifetime engagement--not to get somewhere else, but to be where and as we actually are in this very moment, with this very breath, whether the experience is pleasant, unpleasant, or neutral."

What do yogis mean when they mention mindfulness? It is a nonjudgmental, present-centered, uncomplicated awareness of thought, sensation, and feeling. There are two inter-related concepts to the principle of mindfulness. First, one's attention strives to focus on immediate experience, staying in the present moment. Secondly, one attempts to maintain an attitude of openness, curiosity, and acceptance.

Staying mindful during your practice isn't easy. At the beginning of class, while we set our personal intentions and practice our breathing exercises, mindfulness isn't as difficult as when we are working on standing poses or balancing. But if your mindfulness slips a bit, there's no shame, just return back to the present. Be gentle with yourself--you are fighting an uphill battle against years of conditioning that pushes you to "be your best, work harder, work faster, do more." At the end of class, Savasana is the best opportunity for you to become truly mindful, to enjoy your breath, to relax in the moment, and to accept your body's efforts with gratitude.

Enjoying the sensation of breathing is the very essence of being. Connecting your breath and reveling in being alive and aware--that is mindfulness.

Until next week, namaste

Nancy

Something new to try this week: Anantasana

This week we are adding a new pose to our repertoire of balance practice. Anatasana goes by various translations: "Lord Vishnu's Couch," "Vishnu's Repose," or "Sleeping Vishnu." To the left is a representation of Vishnu, reclining and dreaming. Anatasana named as a tribute to this important figure in Hindu mythology.

This basic core-strengthening pose can be practiced by all levels. Balance along the side of your body, using your outstretched arm for support. Imagine that you are balancing along the very edge of your body, perfectly poised between the front and back with your entire torso aligned with your head and legs. Keep your weight from shifting; that's the balance aspect of Anatasana. If you wish, actively engage your legs and feet to extend the legs and hover the feet above the ground. The fullest expression of Anatasana is to extend the upper leg while grasping the big toe and dorsiflexing the foot (to mimic the stem of a lotus blossom). 

If you you are wondering just how Vishnu is part of an asana that doesn't have the word "Vishnu" anywhere in the name, here's a quick explanation. The serpent Anata is an important figure in Hindu mythology. Anata is an endlessly long, dark blue snake whose name is synonymous with the principle of infinity. Not only is Anata a very, very long and very, very blue snake; he has a thousand heads. This is one powerful snake, who can breath fire and forms a canopy to protect Vishnu. Vishnu reclines and rests atop Anata, the Lord of the Serpents who supports Vishnu above the cosmic ocean. Thanks to Ananta's support, while Vishnu rests on his "couch" of Anata's endless back, he dreams the whole universe into being. The pose dedicated to Anata recalls Vishnu's posture as he dreams, effortlessly creating an infinite and seamless universe.

Anantasana requires us to focus our relaxed attention on the edge of our sides, just as Vishnu focuses his relaxed attention to his dreams. Instead of the cosmic energy of Anata to give us support, we must use our core strength and hamstrings to maintain our balance. Vishnu's Couch gives the hamstrings, calves, hips, and thighs an opportunity to lengthen and open. Balancing on one side, then the other, calms the breath and refocuses energy. Try this pose to clear your busy mind and thoughts. When you get up from the pose, you'll have different perspective on the tasks ahead of you. Remember to take calm, deep, and soothing breaths while in this pose, using the same number of breaths for each side.


Until next week, namaste
Nancy

Yoga Mat Matters

If you discover that your "sticky mat" has become a "stinky mat," perhaps it's time for a gentle cleaning. How can you tell? Get into child's pose and inhale. If your mat doesn't pass the smell test, here are some easy cleaning instructions from the website eHow:

How to Clean a Yoga Mat

By Kristie Leong M.D., eHow MemberUser-Submitted Article

If you're a student of yoga, you know how important your yoga mat is to your
stretching success. It might surprise you to learn that yoga mats at health
clubs can be a source for athlete's foot due to ineffective cleaning of these
mats. If you have your own yoga mat, you'll need a plan to keep it clean and
free of germs and odor. Here's how to clean a yoga mat and keep it looking fresh
:

Instructions

1. 
   
   1 Don't share your mat.
   This is the first simple rule of avoiding a fungal or bacterial infection from a yoga mat. Buy your own mat and make it exclusively yours. Don't share it with anyone. Consider your yoga mat to be as personal as your toothbrush and you'll reduce your risk of contracting a nasty foot infection.
2. 
   
   
   
   2 Use your washing machine.
   Most people don't realize they can clean their mat in the washing machine (unlike the guy in the picture, don't attempt to do any yoga poses with your mat during the wash cycle). Use cold water along with a mild detergent and stop the dryer before it goes through the spin cycle. Once removed from the dryer, lay the mat out to dry completely before storing it. Avoid exposing your mat to heat as this can cause the fibers of the mat to break down.
3. 
   
   
   3 Cleaning a slightly soiled mat.
   If your mat only has light soiling and doesn't require a cycle through the washing machine, you can mix a cup of warm water with several drops of mild detergent to create a dilute, soapy mixture. Use a sponge to gently massage the soiled areas with your homemade solution. Follow up by sponging down with a sponge dampened in warm water. Allow your mat to dry thoroughly.
4. 
   
   
   4 Clean it lightly after every use.
   To keep your mat looking and smelling fresh, spray it lightly with a mat cleaning spray. To make your own all-natural mat cleaning spray, add three drops of tea tree oil, two drops of peppermint oil, and two drops of lavender oil to distilled water. Mix thoroughly and place the solution in a spray bottle. Spray your mat lightly after every use and wipe it down gently with a damp sponge.
5. 
   
   
   5 Have a regular cleaning schedule.
   To keep your mat looking and smelling great, have a regular cleaning schedule. In addition to spraying it after every use, place it in the washer every three to four weeks for a more thorough cleansing.
   
   
   But my mat's crummy!
   
   If your yoga mat is crumbly, it's past its prime. Time to invest in a fresh mat. My mats last about three or four months with regular use and cleaning. Personally, I prefer to purchase my sticky mats from what are euphemistically labeled, "secondary retailers." In everyday language, that means discount stores such as TJ Maxx, Ross, Marshall's, Nordstrom's Rack, etc. I recently scored a number of mats for less than $13.00 a piece; most were only $10.00. It pains me to spend $20.00 or more on any mat. Your mat choice is a personal one; I also drive an economy sedan and shop for bargains. If you don't have the time or inclination to scrounge, you can pick up a yoga mat from the mini-store downstairs or another sporting goods retailer. If you have a need for a super-cushioned and thick mat, or maybe you are so tall (more than 6 feet, 4 inches) that you need extra length. If looking particularly cute and having a matching mat is important for your ensemble, go crazy. The internet is your best source for any specialty shopping; just type in "yoga mat + retail" and revel in the vast array of possibilities.
   
   
   Who needs a mat? 24 Hour Fitness has lots of mats in the Group X room! 
   Yes, there are lots of mats in the Group X room, but they have limitations. First of all, they are not at all sticky and can slip out from under even the most careful yogi. Secondly, the gym's mats are too short for most adults and will "narrow" your stance in most standing poses. And finally, those mats are used by many, many people and are impossible to clean. Speaking of sanitation, use them at your own risk, and place a large towel over them so that you don't have skin-to-mat contact. Of course, you can certainly use the gym-provided mats as extra cushioning for seated poses, under your own personal mat.
   
   
   After this post gets up on the web, I'm taking all my mats to the washing machine. I did an outdoor yoga class in Claremont last Saturday and the students used the mats on a concrete driveway. They got dusty and grimy, so it's time to give them a quick wash. I want my next child's pose to pass my own smell test.
   
   
   Until next week, namaste,
   Nancy

Yoga as Inspiration? Yoda as Inspiration? Adapting your practice to suit your passions.

Contemplating the names of yoga poses led Matthew Latkiewicz, a lifelong Star Wars nerd, to create his own Lucasfilm-themed postures. He posted pics of himself performing some of them, including the TIE Fighter, and the Half I Am Your Father, to his blog, framed as missives to Lucas from the marketing dept. "I loved the idea of someone pitching him branded yoga," he says. "There's mysticism to the films -- a lot of Jedi/yogi overlap -- so it sounds plausible. Which makes it even funnier."

Now, trust me, I'm not endorsing any of these poses as classical, mainstream yoga, but the poses are darn close to some that we do frequently (or not so frequently). Take a look at some of Matthew's self-styled asanas and try to identify the originals.


You might see a modified Virabhadrasana III, or Warrior III in the top illustration. Matthew's "Speeder Bike" resembles a lovely Utkatasana with arms extended as a modification.

Humor and enjoyment of the moment are part of our journey as yogis and yoginis. Here's a guy who doesn't take himself too seriously (or perhaps he takes Star Wars too seriously). The Downward Facing Wookie to the left might very well include vocalizing. I see a strong influence of the classic Adho Mukha Svanasana or Downward Facing Dog. Look at his nice straight legs and lifted tailbone. Matthew's been practicing for a while and seems to be enjoying himself.  

Yoga needn't be serious, stodgy, solemn, or self-important. Your practice is a celebration of yourself--the inner self as well as the outer. Just as your moods vary from day to day, so can your yoga practice. Laughter Yoga involves self-triggered laughing. It's fun and very therapeutic. We all can remember some occasions when a deep "belly laugh" provided real relief.

At any rate, embrace the playfulness that can be part of practice. I'd love to see some of your own creations! 


Until next week, 
Namaste
Nancy

Hold that pose! Try not to shortchange your practice. Stay for Savasana.

It's 11:29 and the yoga class needs to be over. There are places to go, things to do, and chores on "to-do" lists. It's tempting to bolt out the door as a class settles in for Savasana. I would argue (gently, I hope) that the need to get up and out of the Group X room is the very reason to stay for Savasana. Those last moments of deep relaxation are one of the greatest benefits of your practice--those few moments of stillness will pay off throughout your day. 

Savasana, or Corpse Pose, is the name used to describe the asana that is generally performed at the end of any yoga practice. The purpose of this pose is to provide relaxation after a vigorous session and to allow the heart and lungs to recover. Perhaps more importantly, for the mental aspect of yoga practice, Savasana relieves stress, pressure, and anxiety. Savasana calms the mind. The origin of the name of this pose, "Corpse" or "Dead Body," is that the body has an opportunity to regenerate energy and arise from the asana with renewed energy, balance, and poise. 

Savasana is silence. The body doesn't make a sound; it is completely motionless. Savasana is an experience of stillness in the entire body. For this reason, one of the principles of yoga etiquette is that Savasana is a time of quiet: no cell phones, no rustling, no doors slamming shut. There isn't a Group X instructor who would enter the room during Savasana--this time is of utmost importance.

Though it appears that the class is "resting," Savasana is not intended to be a chance for a mini-nap. If someone drifts off to sleep during Savasana, it's a sure sign of sleep deprivation. The mental and physical state of Savasana is to achieve a balanced state between activity and inactivity, between outer directed focus on the larger world and unconsciousness. Ideally, during Savasana, the mind is at rest and consciously focused on the self.

All that being true, getting into a good place while in Savasana can be difficult. Sometimes restlessness distracts the mind and body. Once in Savasana, accept restlessness and "fidgets" as part of the process. Observe without judgment. Focus on your breathing to deepen interior awareness.

Deceptively simple, there are a few technique to help achieve Savasana with minimal frustration:

Practice Savasana in a room with minimal lighting. Bright, glaring light is counterproductive for this asana. This is the one time when all the lights are extinguished during our practice. 

Sit down on the floor or mat with your legs outstretched in front of you and your back straight. Use your elbows to lower your body to the floor.  Lie full length on your back on the floor, with the feet a little bit apart and the arms comfortably extended alongside the body. Rotate your shoulders up, back, and then down so that the palms of your hands are facing upwards. Relax your entire body, beginning with the feet, and working up to your head. Move your head around to ground the weight of your head toward the back of the skull. Close your eyes and take several normal breaths. Be aware of your body, the whole body, and stay with this experience. Once you are comfortable, avoid fidgeting, scratching, wiggling.

Relax the hinge of your jaw. Keep your mouth close, but let your jaw relax and let your tongue fall into the soft part of your mouth's palate. Relax all the muscles of the face. Let your eyes fall deep into their sockets. Focus your eyes down toward your heart. Breathe gently, letting your stomach rise and fall with each respiration.

When your concentration slips and distractions enter your mind (as they will inevitably), let go and refocus your attention. Return to the experience of stillness. This cycle may occur several times within a few minutes. Gently and patiently, bring your focus back to your self. If you begin to drift off to sleep, change the rate and depth of your breathing; this will help you overcome drowsiness.

When Savasana is finished, slowly move your body into outer awareness. Wiggle fingers and toes. Bend one or both knees, taking the soles of the foot (or feet) to the floor. Then, with eyes still closed, roll onto your right side. When you are ready, with your elbows and hands, bring your body off the floor. Try to preserve Savasana's inner stillness as long as possible--that inner stillness will carry you through the day with harmony, balance and poise.

Until next week, namaste,

Nancy