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

What's with all the Sanskrit names in yoga class?

In a word, tradition!  In a phrase, reverence and respect. In a sentence: Maintaining the basic integrity of yoga's history and keeping consistent with all the generations of practitioners who ground us in our practice.

One of the world's most ancient languages (predating even classical Greek and Latin), Sanskrit has been around since, well, forever. Vedic Sanskrit emerged about 1,500 B.C.E. in India. Sanskrit is a "root" language and is found in many words that we use in Indo-European languages such as English or Spanish.  It is still used today for sacred and ritual purposes, as it is the language of Hindu sacred texts and hundreds of fascinating stories. For many, the very sound of Sanskrit syllables resonate with the larger universe.

In yoga classes, a pose's traditional Sanskrit title ensures that the asana isn't confused with another. Generally, the name of the asana is descriptive (as in Supta Baddha Konasana or reclining bound angle pose) or is dedicated to an important figure (as in Garudasana, named after Garuda, the powerful bird who carried Vishnu). Using the Sanskrit terms is a way to honor and maintain the "roots" of our yogic practice. Additionally, a Trikonasana (triangle) is always the same pose, no matter whether we practice in Mumbai in the 3rd Century B.C.E. or in Glendora in the 21st Century C.E. The timelessness of yoga is, for many, part of its appeal.

For accessibility, we use both Sanskrit and descriptive names for the asanas that we practice. For the purists, the Sanskrit names keep the tradition. For those who are less interested in the spiritual and holistic experience, Sanskrit means very little. And that's okay as well. For English speakers, Down Dog is a much easier phrase to say and to understand than Adho Mukha Svanasana, a Sanskrit phrase that means downward facing dog pose. Knowing the proper Sanskrit name of every pose would be nice, but it would also be cumbersome for some of us, and for first-time practitioners, foreign terms would make the experience more than challenging. So, we compromise a bit--often using both names, sometimes interchanging, sometimes alternating. As always, the point is to focus on the pose and the integrity of the pose that works best for each of us.

Should you want to expand your knowledge, there are many excellent websites that translate traditional Sanskrit asanas into English. I recommend the following link from Bryan Kest's site: http://www.poweryoga.com/aboutyoga/article.php?artid=6. And if you are still intrigued, you might explore some of the beautiful Hindu and Buddhist myths that are often the source of many asanas' names. For example, the monkey god, Hanuman, who was able to make enormous leaps across wide spans, gives his name to the pose that is a full split, Hanumanasana.

Until next week,

yet another Sanskrit word,

Namaste,

Nancy

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