Meditation – Building Your Home Practice

The importance of a home meditation practice and how to successfully establish one for yourSelf. Practicing meditation might just be…

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The importance of a home meditation practice and how to successfully establish one for yourSelf.

Practicing meditation might just be the best thing you can do for yourself! We’re so busy every moment of every day that we spend no time on Self-realization. Meditation is a practice where we consider the nature of our existence. Through this exercise we take stock of our life. It’s a practice of Self-awareness and Self-growth. We discover that there is more to life that just existing. We discover how to live. We discover Truth… inner Truth, outer Truth. We improve ourSelves.

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Let’s face it. When we’re by ourselves it’s easy to be lazy. We can rationalize any excuse to avoid and procrastinate (substituting low-priority endeavors for high-priority endeavors.)…  no ‘task’ is too big or small that it can’t wait until tomorrow.  And that’s part of the problem; we tend to look at meditation as a TASK. And avoiding tasks can easily become habitual.

It’s important that we reassess our perception of meditation early on. How we establish our practice initially is vital to its longevity. We want to create an anticipation about our practice so we are drawn to it. It’s important to look forward to your meditation practice! It can’t be tedious. If it becomes tedious you’ll skip it. So it’s important to establish a TIME during the day that works within your schedule. That time is set aside for your meditation practice every day.

Buddha

I recommend that you keep your regular, daily meditation short. Ten minutes is a good DAILY practice. If you want to go on a marathon meditation adventure once in a while, go for it. But your regular, daily practice should be short and sweet, an easy routine.

I practice in the morning, first thing. I get out of bed, take care of my body, make a cup and go sit down for ten minutes. It’s entirely routine. I look forward to it. It’s easy. It’s a good way for me to start my day, centering, aligning, grounding, sharpening my focus, building greater awareness. And from a practical point of view, I’m not so busy and engaged in my day yet that I can willfully avoid my practice.

Make sure your family or roommates understand that for your 10 minutes or so you are UNAVAILABLE! If you want to meditate as a family, that’s fine. But otherwise, this is your private time. Do not disturb! No kids, no spouse, no phone, no doorbell…

meditation patio

Create a Mediation Space

Create a meditation space. Establish a comfortable seat. Set up a little altar or shrine. Populate it with meaningful reminders that resonate with you. Pictures, plants, candles, statuary… it doesn’t matter what it is, necessarily. What matters is that they remind you of what you are doing there. Meditation. Devotion. Outpouring. Contemplation… And then keep your space pure. Keep it tidy. Don’t leave your coffee cup on your shrine. Straighten it up once in a while. Add new things. Let it grow with your practice. Keep it sacred.

Lastly, understand that change is inevitable. Our shrines are just tools, like meditation itself. Avoid becoming too attached to the tool. We may move, so a new shrine is in order. A while back I moved six times in three years. I reestablished a new shrine at each new location. Every shrine was different depending on space and environment. What was enduring was that I immediately created a space where I could continue my practice. It might be all too easy to have just let it slide. The first thing I do is establish a meditation space.

It doesn’t take long to establish a routine. You just have to DO IT. Once you are established you will look forward to it. SELF discovery is exciting! Practice Self-discovery daily.

Monk

You’ll be amazed what you will find!

One last thing: If you are brand new to mediation, find a guided meditation class offered at a local yoga studio or spiritual center. Participating in a few of these offerings will help you develop a meditation routine for yourself. You’ll learn the philosophy of meditation and gain some insights about basic meditation techniques that might work for you. Then, ‘cut and paste’ to create a routine for yourself. And remember, your practice will change and evolve as you grow.

Be open to change. It’s inevitable.

 

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Yoga: A Remedy for Sleepless Nights?

Having trouble getting a sound sleep? Yoga might be the perfect remedy. A Harvard study on insomnia concluded people who practiced yoga consistently…

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Having trouble getting a sound sleep? Yoga might be the perfect remedy. A Harvard study on insomnia concluded people who practiced yoga consistently for eight weeks slept better and longer compared than those who did not practice.

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Helpful to Relax the Bodypic

Legs-Up-The-Wall(Viparita Karani) can be practiced at night before getting into bed or in the middle of the night, if you’re having trouble sleeping and waking up.  Try Nikole Fortier’s 7 minute class at Pilgrimage Yoga Online.  It’s ideal for beginners and advanced yogis.

Hope Knosher, founder of Hope’s Yoga, suggests: “Sit sideways with your right side against the wall. Exhale and gently swing your legs up onto the wall and your shoulders and head lightly down onto the floor. Coming into this pose may take some practice. Your sitting bones don’t need to be right against the wall, depending on the tightness of your hamstrings. Experiment with the position until you find the placement that works for you.

This pose is not intended to stretch the backs of the legs, so if you feel pulling in the hamstrings move farther away from the wall. Keep the lower back grounded to the floor. Make a small roll with a hand towel to place under your neck if the cervical spine at the base of your neck feels too flat. Open your shoulder blades away from your spine and release your hands and arms out to your sides, palms up.

Keep your legs relatively firm, just enough to hold them vertically in place. If you struggle to keep your legs upright, take a yoga strap or something similar and place it around your legs just below the knees and gently tighten to hold the legs up right, allowing you to further relax into the pose. Gently close and soften your eyes, then scan the body. Soften into any tightness you find along the way.” *

Calm, Steady Breathing

Practice for 5-20 minutes. Focus on calm and steady breathing.

When you are ready to come out, bend your knees halfway toward your chest and roll to one side. Use your arms to help you sit up, moving slowly and mindfully.

Raising your legs vertically, higher than the heart, can also help with blood circulation.

Hope cautions, “those who are pregnant or that have been diagnosed with glaucoma, high blood pressure, or any serious problems with the neck or spine, should consult their doctor first.”

If sleepless nights are on your mind, consider adding a meditation and relaxation class at Pilgrimage Yoga Online to your morning.

How do you deal with sleepless nights?

* Thanks to MindBodyGreen.com for permission to share this excerpt.

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3 Yoga Poses for Children

If you’re a stay at home parent, yoga and mindfulness can help to stretch and strengthen a child’s body while calming and focusing their mind…

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If you’re a stay at home parent, yoga and mindfulness can help to stretch and strengthen a child’s body while calming and focusing their mind.

Yoga Reduces Stress in Kids

Yoga contributes to improved concentration, more confidence and reduced level of stress in children. Parents should practice gentle yoga poses and breathing exercise with children and teenagers. It’s a wonderful way to help your kids reduce their stress and develop a lifelong appreciation for yoga.

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Three Yoga Practices

Here are three yoga practices you can try with your child, with video links.

1. Upward Facing Dog Pose – Calms the mind and energizes the body. Stretches the upper body area and reduces back aches.

2. Bridge Pose – Stretches your back and neck. Removes stress and strengthens the legs.

3. Mountain Pose – Improves body posture and strengthens legs and muscles.

Which are your favorite yoga practices for children?

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Meditation: How to Stay Inspired

Having trouble finding inspiration to meditate as part of your yoga practice at home or destress at work?…

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It’s common to momentarily lose the inspiration to continue a daily meditation practice especially in today’s non-stop, notification-driven world. Like any life activity, meditation needs to become a priority.

Say Yes to Activities that Add Value to Our Lives

Writing in Harvard Business Review, author and speaker Tony Schwartz suggests we need to say “yes” to activities that add value to our lives and learn to say “no” to the rest. ‘Saying no, thoughtfully, may be the most undervalued capacity of our times. In a world of relentless demands and infinite options, [we need] to prioritize the tasks that add the most value. That also means deciding what to do less of, or to stop doing altogether.”

One day I was feeling ‘unsatisfied’ after a very busy day and I asked myself why. It turned out I was occupied with activities that brought little true value to my life. I decided to prioritize meditation and other tasks and activities that added value: exercise, yoga, healthy eating, and music.

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If you’re ready to prioritize regular meditation practice in your life, Swami Paramahansa Yogananda shares inspiration on the importance of preparing for your meditation:

“The yogi begins with proper deep breathing, inhaling and tensing the whole body, exhaling and relaxing, several times. With each exhalation all muscular tension and motion should be cast away, until a state of bodily stillness is attained.  Then, by concentration techniques, restless motion is removed from the mind. In perfect stillness of body and mind, the yogi enjoys the ineffable peace of the presence of the soul.”

Spiritual Books Help

Your meditation practice can also benefit from reading spiritual books, says spiritual guru Sri Chinmoy.

“If you are an absolute beginner, then you can start by reading a few spiritual books or scriptures. These will give you inspiration. You should read books by spiritual Masters in whom you have implicit faith. There are Masters who have attained the highest consciousness, and if you read their books, you are bound to get inspiration. It is better not to read books written by professors or scholars or aspirants who are still on the path and have not yet attained illumination. Only those who have realised the Truth will have the capacity to offer the Truth. Otherwise, it is like the blind leading the blind.”

Power of Imagination

What happens if you’re uninspired to meditate on a particular day? Sri Chinmoy suggests: “Think of a time when you had a most sublime meditation, and consciously dive deep into that experience. Think of its essence-how you were thrilled, how you were jumping with delight. At first you will just be imagining the experience, because you are not actually having that meditation. But if you enter into the world of imagination and stay there for ten or fifteen minutes, power will automatically enter into your meditation and it will bear fruit. Then it will not be imagination at all; you will actually be deep in the world of meditation.”

How do you stay inspired to meditate?

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Yoga at Home Is Key to Healthier Lifestyle

A research report titled “Frequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners” suggests that home yoga practice is key to a healthier diet…

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A research report titled “Frequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners” suggests that home yoga practice is key to a healthier diet, exercise and improved mental health. Home practice of yoga is also a better predictor of health than years of class practice or class frequency.

Tosca Braun, a 200-hour Kripalu Yoga instructor and 500-hour Integrative Yoga Therapist notes, “In my own experience, home practice is sweetly satisfying. It can also become stale and rigid without continued inspiration from teachers or attendance at classes or retreats. Hitting the mat can sometimes become another box to check off, with my mind racing through the day’s events as I lose the anchors of body and breath. At other times, the strength or motivation to practice may desert me, due to life’s emotional upheavals. It is then that I am most likely to attend class or seek community, where I find the support, inspiration and belonging I have longed for in my home practice. When I return to my home yoga mat, it is that much sweeter for having been touched by sangha and a skillful teacher’s reminder to inhabit my body and breath with compassionate presence.”

Yoga Promises Healthier Life

According to the report, Yoga shows promise as an intervention targeting a number of outcomes associated with lifestyle-related health conditions including cardiovascular disease, metabolic syndrome, diabetes, and cancer. While aerobic exercise long has been a valuable tool in combating these health conditions, a review of clinical trials comparing exercise to yoga found yoga to be equal or superior to aerobic exercise in improving a number of outcomes associated with chronic health conditions.

Pilgrimage Yoga Online

Home Practice is Key

The frequency of home practice appears to be very important— more important than how long an individual has been practicing or how many classes one takes. It’s not enough simply to learn how to do healthy behaviors. Rather, healthy behaviors must be incorporated into one’s daily life. While these findings suggest that individuals will only glean benefits from yoga practice that are proportional to the energy they are willing to invest in making it a part of their lives, the findings also suggest that they do not have to practice for years in order to reap the rewards.

What one practices, be it the different types of physical poses, breath work, or meditation, is important because the different aspects of yoga practice may well have different health benefits.

From: Alyson Ross, Erika Friedmann, Margaret Bevans, and Sue Thomas, “Frequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners,” Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 983258, 10 pages, 2012. doi:10.1155/2012/983258

 

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Why I Practice Yoga

Stepping on my mat is coming home. And as we grow up, the idea and definition of “home” becomes amorphous. It doesn’t have clean edges anymore…

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Finding Home

Stepping on my mat is coming home. And as we grow up, the idea and definition of “home” becomes amorphous. It doesn’t have clean edges anymore. Maybe it never did. Is it in San Diego, where I’ve lived for the past decade? Is it where I go for the holidays? Is it wherever my mom is? Toto, I don’t think we’re in Kansas anymore. Life gets topsy turvy sometimes and anxiety :: worry :: doubt :: fear :: loneliness often become my regular, unwanted companions. Sigh. But when I practice yoga asana I feel “home” wherever I may be: an airport waiting area, a beach somewhere, the yoga studio down the street. Lately I’ve been intentionally cultivating that home feeling within myself as I move through the world; making it a goal to find that feeling of wholeness :: safety :: okay-ness.

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Being Grounded

And each time I get on my mat, I remember: Oh, right, this is what it feels like to be grounded :: to have my feet on the earth :: to be supported :: to take risks and fall :: to try again :: to get back up :: to breath deeply :: to take flight :: to exhibit courage :: to have my own back :: to challenge myself :: to be enough as I am today :: to rest.

 

Here’s what I’ve found helps me most:

Start with Sun Salutations.

*  The moving, repetitive flow of the sun salutations is a mindless meditation that gets me out of my head, into my body, and connected with my breath.

Sun Salutations

 

Move with breath:

*  As I take deeper breaths my body relaxes, my thoughts quiet, and I find myself more connected with what’s actually happening in the present moment.

Yoga Pose on the Beach

Photo by Mario Covic

Practice outside:

*  When I get on my mat (or on the grass :: sand :: dirt) out in nature I breathe in fresh air and remember that I’m part of this universe :: earth :: world :: community. (Try it. It’s magical. And maybe you’ll inspire someone else to take a breath :: slow down :: and remember their own wholeness.)

 

Set an intention:

* Sometimes I dedicate each sun salute to a friend or choose an affirming word for each breath. It helps me feel purposeful :: connected :: home.

 

 

Lena Schmidt

 

by Lena Schmidt

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Yoga at Home – Music Playlist 1

What music are you listening to at home when you practice yoga?  The Yoga Music Playlists you hear at the…

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What music are you listening to at home when you practice yoga?  The Yoga Music Playlists you hear at the Pilgrimage Yoga studios in San Diego are created by our yoga teachers to reflect their moods, and to inspire your practice with uplifting music.  Here’s a playlist from Yoga Tribe of songs, both sublime and energizing, that will enhance your yoga practice at home.  Use the Spotify player below to hear the tracks.

What’s on your yoga music playlist?

Ommmmm…… 35 songs – 2 hours and 25 minutes

Image courtesy of Ambro at FreeDigitalPhotos.net

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Falling Into Practice

I fell into the practice of yoga several years ago when a coupe of friends of mine had invited me to attend a Moksha Hot yoga class…

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by Keith Macpherson

I fell into the practice of yoga several years ago when a coupe of friends of mine had invited me to attend a Moksha Hot yoga class. I remember walking into the studio and feeling like I stepped into another planet. The culture was so different compared to what I had known outside the walls of that building. A calm came over me as I placed my mat down in the sweaty hot room and waited for class to begin. I remember feeling very self conscious as the instructor entered the room and started referencing words I had never heard of. “Savassana this and Udyana that”. My mind raced into overdrive as I didn’t want anyone to look over and see me in the corner trying to keep up with the next to impossible stretches the people around me seemed to be so easily doing and yet somehow after the experience, I couldn’t stop thinking about how good I felt. I left the studio that day feeling so light, open and completely present. Everything seemed clearer and made more sense.

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Words Can’t Explain It

To this day, I can’t completely explain it in words. I continued to make my way back to the studio every week and the practice became a regular routine for me. It was then that my life began to change. I started absorbing more of the information being instructed to me in class; from physical cues to specific intentions and inspirations spoken to relate to the postures I was doing in my body. The yoga world became a magical place for me. It made me feel alive and free. I graduated my practice into teaching yoga and have been for several years. Although I am now in the role of a yoga instructor, I have come to see that we never stop growing. Everytime I step foot in the studio as a student or instructor, there are so many opportunities to learn and grow on so many levels. Such is life. Yoga is a remembrance of what life is really all about. It reminds us to take things one moment at a time, to breath, to stay present, to surrender our tension and holding patterns, to love and be grateful. At first, at least in my experience, it all appears to be kind of impossible. How can something so basic like stretching lead to such deep insights? I have come to see that yoga is so much more then just people stretching their bodies. It is a reflection of life. I am a big believer that we are all on a journey back to oneness. In sanskrit, (the language associated with the yoga practice), the word “yoga” means “union”. Underneath all that appears to separate us on the surface, whether it be our body size or shape, the way we look, the way we think, the choices we make, there is a deep connection that we all share. Think about it. We are all sharing this planet, we are all breathing the same air, we are all able to be present in this body because we all have beating hearts.

#Fallintopractice

30 Day Yoga Challenge Ahead!

This practice of Union deepens us and will eventually lead to a realization that we truly are all connected in a way much deeper then the physical reality that we think we are. I am passionate about making yoga accessible to everyone. It is a game changer worth trying. Over time it will improve the quality of your life. For that reason, I am launching a 30-Day yoga challenge on Instagram with my good friend Rachelle Taylor (Editor of Prairie Yogi Magazine). Together for 30 days we will be posting a picture of a yoga posture once a day for you to try and then post up a photo version of you doing the pose at the hashtag #fallintopractice. We purposely decided to put postures in this challenge that could be accessible to as many people as possible. So this is your chance! If you haven’t attempted this practice before but have been curious- try out a few postures and take that extra step to share your journey with us. Even if you have been practicing yoga for a long time- even better to encourage others to fall into their practice. There are some great incentives attached to this challenge that you can win simply by posting your photos to the hashtag including spa certificates from Thermea, NHL Jets Gear, Yoga Studio Passes at Moksha Yoga Winnipeg Lianne Gail Jewelry and some great swag from Prairie Yogi not to mention a few copies of my new yoga dvd that just got released. I hope you will take the risk and dive into to meet our invitation for you to try yoga. After all- this is the perfect time to try something new. Life is here waiting for you to expand and grow! I look forward to seeing what you come up with and hearing what you think of the practice!

Join the Instagram Challenge at http://www.instagram.com/keithmmac .

Subscribe to Keith’s daily email intentions and updates here.

 

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Review: Shambhu: Sacred Love

Let’s skip the name dropping and talk about this very impressive solo debut that contrary…

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by Michael Debbage

According to Shambhu’s website this guitarist has previously performed with Carlos Santana, Narada Michael Walden and Whitney Houston to name a few. But let’s skip the name dropping and talk about this very impressive solo debut that contrary to its album cover is not flowery and light but actually a very expressive recording that fuses organic contemporary instrumental music with light elements of jazz and world themes. Of course it does not hurt to have the Will Ackerman team, however this does not take away from the creative juices that flow from this new solo artist who co-produced and wrote eleven of the twelve impressive songs.

Shimmering Sitar and Guitar Work

The album is anchored in the mature opening track “Together” that features a conservative Charlie Bisharat on violin with the legendary bassist Tony Levin gently driving this mid tempo song. Similar results can be found on “Natural Moment” this time with Shambhu’s shimmering sitar and guitar work giving the grounded composition a unique folksy yet exotic feel. Shambhu also adds the vocal chants of Claytoven Richardson on “Maui Breeze” and “Hide And Seek” cloaking the music with a bossa nova edge to it.

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Simply brilliant!

In contrast, Shambhu also captures a more tender approach best illustrated by the poignant “Eyes Of A Child”, the sublime “Revelation” and even the subdued restrained passion of “Imagine.” On the latter,  Ackerman not only co-writes but also performs alongside Shambhu and veteran bassist Michael Manring who sounds like he is performing on a fretless bass, that only adds to the smooth silky sound. Shambhu takes an even more meditative approach on the likes of “Nirab Amare” and “Call To Spirit” and then seizes the opportunity to add a Western flavor on “Shiva Grove” by adding a jazz element courtesy of George Brooks’ saxophone as he intertwines with flutist Ravichandra Kulur. Simply brilliant!

An Album of Integrity and Maturity

Shambhu may have an unusual name and along with the meditative and very light artwork of the album cover, this may not be the smartest marketing decision as the meditative influence is nominal at best. However, this would certainly support the expression of don’t judge the “book” by its cover. Simply put, Scared Love is an album of integrity and maturity that is very capable of exploring several genres yet still creating a very cohesive and entertaining album making it the sleeper hit of 2010.

Shambhu’s Website     Amazon     iTunes      CD Baby

Michael Debbage writes music reviews and interviews artists for MainlyPiano.com.  He is a regular contributor to the Pilgrimage Yoga Online blog.

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Thirsty? Why Staying Hydrated Matters

Are you thirsty more than you care to admit? We need water to survive. All of the body’s cells, tissues, and organs require water to function…

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Are you thirsty more than you care to admit?

We need water to survive.  All of the body’s cells, tissues, and organs require water to function. Water helps the body maintain its temperature, remove waste, and lubricate joints. Drink up – water is essential for optimal health.

How do we lose water?

Did you know that water accounts for more than half of our body weight?  When we visit the bathroom, sweat, and breathe, we lose water.  When we’re working out, when it’s hot and sweaty outside, and when we’re sick – we lose water more rapidly. It’s important to replace the water we lose, or we can become dehydrated.

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Dehydration

Make sure to consume enough water. Experts suggest 6-8 eight ounce glasses daily. If you feel any of the following symptoms, you might just be dehydrated, according to FamilyDoctor.org.

  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Feeling confused, dizzy or lightheaded
  • No tears when crying
  • Little or no urine, or urine that’s darker than normal

Water is a Great Workout Partner

  • Carry a reusable water bottle with you during the day.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Drink water as part of any weight-loss plan.
  • Set up a water schedule. For example, drink at at meals, or every hour or two hours.

What’s your plan for staying hydrated?

Image courtesy of zirconicusso at FreeDigitalPhotos.net

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Review: Eric Tingstad: Mississippi

I LOVE THIS ALBUM! Mississippi is primarily Eric Tingstad with some bass and percussion support from the very capable hands of Chris Leighton, Garey Shelton,…

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by Kathy Parsons

Okay, before I go any farther, let me just say I LOVE THIS ALBUM! There isn’t a piano to be found on any of the eleven tracks, but there is some very tasty organ.

Mississippi is primarily Eric Tingstad with some bass and percussion support from the very capable hands of Chris Leighton, Garey Shelton, James Clark, Ben Smith and TJ Morris – and Eric Robert on “organ and whirly.” Tingstad performs on a variety of electric and acoustic guitars, banjo, pedal steel guitar, and resophonic.

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Inspired by the American Landscape

He wrote in a recent blog post, “Mississippi is my musical expression of how we are inspired by, and relate to, our American landscape. This is my take on the region that has come to be known as the Cradle of American Music – centered in the delta, and expanding to include the Americana Music Triangle.” Tingstad composed all of the music except for his stunning arrangement of “Danny Boy,” and there isn’t a weak track on the whole album. As a reviewer, I have to admit that sometimes it feels like my ears are getting kind of jaded, but then something like Mississippi comes along that is so fresh, beautifully recorded, and full of life that I want to go back through the artist’s entire catalog to hear what else I’ve missed.

A Grammy Winner

To backtrack a bit, Eric Tingstad has been recording since 1982 and released fourteen albums with Nancy Rumbel (as Tingstad and Rumbel) on the Narada label from 1987-2004. After that, he chose to move on as an indie artist and producer and has been honored with many awards and nominations, including a Grammy win and a second Grammy nomination. Mississippi should increase those numbers!

Leaves My Soul Happy and Refreshed

The album begins with “Long Boats,” an upbeat and very rhythmic piece that sets the tone of the album. Banjo, pedal steel, electric and acoustic guitars plus organ and percussion give this blues-tinged piece an American flavor that no one could mistake as anything else. “Shakin’ in the Cradle” has some down-home finger-pickin’ with organ and electric guitar added for additional color. The title track is slow and sultry, and is a perfect musical description of the southern US. With hints of B.B. King and slow dances from decades ago, “Trail of Tears” gets me every time – a heartbreaker. “Skamania” picks up the tempo a bit and is full of fun – love the organ on this one! “Durango” takes on an air of mystery in a somewhat more southwestern musical style and has a completely infectious rhythm. The lively and sunny “Chester” brings this fantastic album to a close, leaving my ears as well as my soul refreshed and happy.

Sure to be one of my Top Favorites for 2015, Mississippi is available from www.erictingstad.com, Amazon, iTunes, and CD Baby. I give it my highest recommendation.

Eric’s Website     Amazon     iTunes     CD Baby

Kathy Parsons writes music reviews and interviews artists for MainlyPiano.com.  She is a regular contributor to the Pilgrimage Yoga Online blog.

 

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Wisdom: Prana — The Life-Force

One of the great secrets of yoga is that breath, body, mind and emotions are all intertwined. Pranayama literally means…

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One of the great secrets of yoga is that breath, body, mind and emotions are all intertwined. Pranayama literally means breath-control. By controlling your breath you will strengthen your body, find peace of mind and gain clarity in your emotions. In just minutes a day you can gain incredible results.

by Sujantra McKeever

To achieve a complete understanding of the forces at work in our existence let us begin with the primary life-force of the universe—prana. Prana is the great vital energy breathing and circulating through all of existence. Breathing, the most basic and fundamental function of the living organism, involves the intake and regulation of prana. Review our Pranayama online classes.

Primary Life-Force

Prana is the life-force of the nervous system upon which we depend for existence. Once we become aware of the power of prana and the significance of each breath we take, we gain an immediate insight into the underlying principles upon which various Eastern disciplines are based. These include the martial arts, Chinese medicine, Indian medicine, Hatha Yoga (a branch of yoga which seeks to gain illumination beginning with a perfection of the body through various physical poses, or asanas), breath control—pranayama (prana = life force, yama = control). These and other practices stress an awareness of prana and control of life-force, via breathing. Without this life-force coursing through our system, we will quickly die. All that we do—move, think, feel—is dependent upon prana.

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Five Categories

The life-breath, prana, when thought of as sustaining life in the human body, is classified into five main categories according to the various functions performed by the energy. The five categories into which life-force is classified are: apana, which moves in the region of the lower abdomen and trunk and presides over the lower functions; samana, which maintains the equilibrium of the vital forces and stokes the gastric fire and digestion; vyana, which distributes the vital energies derived from food and breath throughout the entire body; prana (here the word is used to note a particular aspect) which dwells in the upper part of the body and controls the heart and respiration, in effect, bringing the universal force into the physical system; and finally udana, which moves upward from the body to the crown of the head and controls the intake of food as well as channels the communication between the physical life and the greater life of the spirit.

Three Principle Channels

There are three principle channels, or nadis, through which life energy flows throughout the human organism. These channels are ida, pingala, and sushumna. Ida carries prana from the left nostril through the left side of the body and down to the base of the spine. Pingala carries prana from the right nostril through the right side of the body and down to the base of the spine. Ida is the nadi of the mood and Mercury and is felt in mildness, calmness and coolness; pingala is the nadi of the sun and Mars and is felt in power and heat. Our “health”—both emotional and physical—is based upon the balancing of these different aspects of our being: masculine-feminine, yin-yang, power-calm, heat-cool. This essential balance can be maintained and regulated through constant awareness of our breathing patterns and their regulation when necessary. This practice is known by the Sanskrit word pranayama.

Bring Balance

The regulation of breathing which occurs naturally is an excellent way to regulate prana and bring vigor and balance to our system these include times of deep, relaxed breathing such as the regulation of our breathing during and after exercise and developing a keen awareness of our breathing. Physical exercise brings peace, calmness and a natural balance to our system. Any further regulation of prana should only be done under the careful guidance of a knowledgeable yoga teacher.

Author Sujantra McKeever founded Pilgrimage of the Heart studio in 2006. He began exploring yoga and pranayama at the age of 12. Sujantra has authored five books on eastern philosophy, success motivation and meditation. Since 1987 he has delivered over 1000 lectures on meditation and yoga in over 30 countries. Sujantra studied meditation with spiritual teacher Sri Chinmoy.

 

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Review: Halpern and Diamond: Ambient Alchemy

Ambient Alchemy is a fourteen-piece collaboration by new age “superstar” Steven Halpern and “rising star” Michael Diamond with special…

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by Kathy Parsons

Ambient Alchemy is a fourteen-piece collaboration by new age “superstar” Steven Halpern and “rising star” Michael Diamond with special guest Michael Manring who appears on six tracks.

Sound Healing

The Grammy-nominated Halpern has had a very long career in the field of sound healing and composed the music for four of the tracks; he plays Rhodes piano, keyboards, and crystal bowls on this album. Michael Diamond has also had a very impressive career thus far as a musician, producer, and music journalist; he composed the other ten tracks and plays guitar, guitar synth, and keyboards. Manring is widely considered to be the best fretless bass player on the planet.

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“Space Music”

Most of the music on Ambient Alchemy can be classified as “space music,” with ethereal, floating sounds and the feeling of vast openness. It is music that can provide an unobtrusive background for working or quiet activities, and yet is rich enough for active listening – especially for the healing arts and deep relaxation.

Outstanding Production Quality

The production quality is outstanding, with clear sound that is never too bright or jarring and that has tremendous depth. It is very easy to let go while listening to this album, allowing your mind take you on a journey limited only by your own imagination.

Pure Enjoyment

Very peaceful and transporting, Ambient Alchemy is music with a purpose that can also be savored for pure enjoyment. 

Steven’s Website     Michael’s Website     Amazon     iTunes

Kathy Parsons writes music reviews and interviews artists for MainlyPiano.com.  She is a regular contributor to the Pilgrimage Yoga Online blog.

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Recipe: Refreshing Hibiscus and Berry Smoothie

Refreshing Hibiscus and Berry Smoothie is a light and refreshing smoothie that’s perfect on a warm day. It’s made with…

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by Casey Jade

A light and refreshing smoothie that’s perfect on a warm day. It’s made with a base of fresh hibiscus tea, and blended with berries and mint. As the weather starts to get warmer and you find your body craving light food, this is a perfect option.

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A Burst of Energy

Smoothies are wonderful because they’re quick to make and give you a burst of energy. This smoothie is great for a light breakfast or a refreshing afternoon tea.

Hibiscus Berry Smoothie Recipe

Serves 2

Ingredients

  • 2 cups boiling water
  • 8 dried hibiscus flowers or 2 hibiscus tea bags
  • 1/2 cup strawberries
  • 1/2 cup frozen raspberries
  • 1 banana
  • 2 dates, pitted
  • 10 fresh mint leaves

Preparation

1. Add hibiscus flowers or tea bags to a bowl with boiling water. Leave to steep for 20 minutes. Strain and set aside until cool.

2. Add hibiscus tea, strawberries, raspberries, banana, dates and mint to a blender and mix until smooth.

3. Pour into glass and drink while cold. Add ice for an extra refreshing drink.

Casey is a yoga teacher and author of a popular food blog where she shares healthy recipes to help you look and feel amazing. Photo courtesy of the author.

Thanks to mindbodygreen.com for permission to reprint this excerpt. 


 

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How To Embrace and Enjoy Running

Whether you’re an experienced marathon runner or putting in the miles as part of your yoga practice to keep yourself in shape…

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Whether you’re an experienced marathon runner or putting in the miles as part of your yoga practice to keep yourself in shape, running requires a positive attitude. Yes, some days running is a chore, and other days it’s a personal joy.

Running is About Improving Yourself

“For me, running is both exercise and a metaphor. I’m at an ordinary – or perhaps more like mediocre – level,” wrote Haruki Murukami in “What I Talk About When I Talk About Running. “But that’s not the point. The point is whether or not I improved over yesterday.”

Enjoying Each Mile

Here’s how runner Amanda C. Brooks learned to enjoy each mile and how you can, too.

  1. Embrace it.

I’ve never found a faster way to get through discomfort than to simply embrace every inch of it. The second I stop fighting, things begin falling in to place.

When we try to push through, everything feels hard. But the second you let go and just allow the run to be slower or harder, our brain seems to sigh and muscles relax, and suddenly you’ve gone further than you hoped.

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  1. Let it be a reminder.

Maybe embracing it didn’t help one bit, maybe the entire run sucked! What we all hate to acknowledge about a bad run is that it gives us an opportunity to truly appreciate those times where it feels like you could go for days without stopping and you can’t seem to wipe the grin from your face for hours after.

Thank your bad runs for being your best reminder. Allow them to wake you up to changes that need to happen with your nutrition or sleep or checking in with a doctor!

  1. It’s just running.

Non-runners tend to throw out this nugget when we’re feeling down, and in our moments of frustration it’s very hard to hear. Running is more than sweat and calories; it’s a chance to get to know ourselves. But at the end of the day, a good run or a bad run doesn’t say anything about you or your training. A bad run doesn’t mean you’re on your way to a bad race.

 

Amanda Brooks is an eight-time marathon finisher, running coach and ultra passionate runner. On her site, RunToTheFinish, she shares tips for every part of the running journey through group challenges, detailed training tips and of course delicious recovery meals!

 Thanks to MindBodyGreen.com for permission to share this excerpt.

 

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Review: Todd Boston: “Touched by the Sun”

Touched By the Sun is the second release from multi-instrumentalist/composer Todd Boston, following his 2010 debut, Alive. Produced by Will Ackerman and co-produced…

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by Kathy Parsons

Touched By the Sun is the second release from multi-instrumentalist/composer Todd Boston, TB Face Smile CRfollowing his 2010 debut, Alive. Produced by Will Ackerman and co-produced by Tom Eaton and Boston, the album features an impressive list of contributing musicians that include Charlie Bisharat on violin, Eugene Friesen on cello, Snatam Kaur‘s vocals, Ramesh Kannan on tabla and cajon, and Michael Manring and Tony Levin on basses. Boston performs on guitars, dotar, flutes and bass and composed all twelve pieces, some of which were arranged by Ackerman.

A Very Positive, Uplifting Energy

With such a stellar group of collaborating artists, it is no wonder that both the music and the sound quality are truly exceptional. Boston has studied with the masters of a dizzying range of musical genres, and his compositions reflect an assimilation of many cultural styles. All of the music has a very positive, uplifting energy, and it’s fascinating how Boston shifts from Eastern stylings to Americana without missing a beat.

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Songs of Joy that Lift the Spirit

Touched By the Sun begins with a short prelude for dotar and cello that establishes the eclectic tone of the album. Hypnotic with a hint of mystery, it’s a great start! “Twilight,” features guitar, dotar (a simple Indian lute), flute, cello, tabla, cajon, and bass. The gentle finger-picking style on guitar gives the piece a very relaxed and contented feeling that is enhanced by Friesen’s soulful cello. “Celtic Heart” is a favorite. Guitar, cello, bass and percussion combine to create a folk feeling that overflows with emotion and passion. Darker than most of the other tracks, it really sings! “Sol Rising” goes in the other direction with a song of joy and new beginnings that lifts the spirit and lets it soar. “The Brightest Night” begins as a peaceful guitar solo and gradually evolves into a guitar/cello/violin trio with supporting percussion. I really like this one, too! “Under the Orion Sky” would be perfect in a film showing open fields or meadows or any kind of peaceful, serene setting. Love it! “Full Moon” picks up the tempo and energy level tempered with a haunting, mystical quality. Guitars, flutes, violin, tabla, cajon, and fretless bass cast a hypnotic spell. “Cascading” is just Boston and his guitar, with dotar adding occasional embellishments (also Boston). Peaceful serenity at its best! “Waves” was recorded on the day of the Japanese tsunami (3/11/11) after watching videos of the massive destruction. Intense yet very beautiful, this piece is dedicated to the memory of guitarist Michael Hedges. The last track on this exceptional album is the title track. Guitars, bass, Snatam Kaur’s elegant voice, violin, and light percussion soothe and uplift, leaving the listener refreshed and with a sense of well-being.

A Wonderful Musical Journey

Todd Boston has created a wonderful musical journey for everyone who loves soulful guitar and world music styles with substance and beauty. Touched By the Sun is available from www.toddboston.com, Amazon, iTunes, and CD Baby. Highly recommended!

Todd’s Website     Amazon     iTunes     CD Baby

Kathy Parsons writes music reviews and interviews artists for MainlyPiano.com.  She is a regular contributor to the Pilgrimage Yoga Online blog.

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Success Starts with an Idea

Every great achievement starts with an idea. Ideas come to us with a possibility of successfully bringing them to life…

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Every great achievement starts with an idea. Ideas come to us with a possibility of successfully bringing them to life in ways that others can share in them.  The late comic genius Robin Williams said, “No matter what people tell you, words and ideas can change the world.”

Often an idea stimulates a more complete vision about something on your mind: a new yoga posture, a song, a book, a poem, dance, a life shift, whatever. Sometimes an idea feels like a perfect solution. The right idea can bring one’s dreams closer to reality.

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Ideas are Gifts

They pop into our minds from nothingness. When I pick up my guitar at any given moment and start playing extemporaneously, like magic – music flows.  Music is coursing through my consciousness like a stream all the time.  A guitar in my hands is a soundboard for the flow of ideas, an aural reflection of my inner consciousness and what I am feeling inside a given moment.

Value and savor your ideas for they are far from trivial. Write them down in a creative journal or record them so you can return to them.  Even if they suck at the outset, they are instructive and evolutionary; they are build-able and often morph to power the successes to which one aspires.

Ideas are essence

Ideas are essence. They take time to grow into physical reality. “I begin with an idea and then it becomes something else,” noted artist Pablo Picasso.  Give yourself time, patience and perseverance and allow unformed ideas to grow into their full potential.

Meditation and Contemplation

 I find that meditation really helps open my creative channels. Quietude helps me hear and see the flow of ideas.

Practice

Practice and perfecting your craft enables the flow of ideas. The time you devote to practice generates an inner momentum for your ideas to come through and your dreams to come true. So work hard.

Trusting Your Ideas

Contemplate an idea in a quiet place. Imagine life with the idea fully manifest. How does it feel to you?  Treat ideas as gifts and may they transform your life for the better.

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20 Affirmations for Achieving Happiness

Visualize Health and Success – Feeling happy is more than a state of mind. Like yoga, it requires practice and seeing the brighter…

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Are you using the power of positive thinking in your life?

Visualize Health and Success

Feeling happy is more than a state of mind. Like yoga, it requires practice and seeing the brighter side of life at every moment.  Always visualize health and success in your life and positive outcomes from your actions. And believe that you will eventually rise above any obstacles and difficulties on your life path.

Embrace the Brighter Side of Life

We like these affirmations by author Marc Chernoff that you can use to focus on the bright side of life and achieve positive results from all your actions.

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Exercise the Mind

“Just like every muscle in the body, the mind needs to be exercised to gain strength.  It needs to be worked consistently to grow and develop over time.  If you haven’t pushed your mind in thousands of little ways over time, of course it’ll crumble on the one day that things get really challenging,” suggests Chernoff.

Repeat these affirmations aloud or silently until they are imprinted inside your subconscious mind.

  1. “I cannot control everything that happens to me; I can only control the way I respond to what happens.  In my response is my power.”
  2. “I will not get caught up in what could’ve been or should’ve been.  I will look instead at the power and possibility of what is, right now.”
  3. “I have to accept whatever comes my way, and the only important thing is that I meet it with the best I have to give.”
  4. “Making mistakes is always better than faking perfections.”
  5. “I will never be as good as everyone tells me when I win, and I will never be as bad as I think when I lose.”
  6. “I will think less about managing my problems and more about managing my mindset.  I will keep it positive.”
  7. “A challenge only becomes an obstacle if I bow to it.”
  8. “I will get back up.  Again, and again.  The faster I recover from setbacks, the faster I’ll get where I’m going in life.”
  9. “I will not try to hide from my fears, because I know they are not there to scare me.  They are there to let me know that something is worth it.”
  10. “There is a big difference between empty fatigue and gratifying exhaustion.  Life is too short.  I will invest in the activities that deeply move me.”
  11. “If I don’t have time for what matters, I will stop doing things that don’t.”
  12. “I cannot build a reputation and legacy for myself based on what I am going to (maybe) do someday.”
  13. “The future can be different than the present, and I have the power to make it so, right now.”
  14. “Happiness will come to me when it comes from me.”
  15. “Getting ahead is essential, and I will never get ahead of anyone (including my past self) as long as I try to get even with them.”
  16. “I will focus on making myself better, not on thinking that I am better.”
  17. “I will be too busy working on my own grass to notice if yours is greener.”
  18. “I will eat like I love myself.  Move like I love myself.  Speak like I love myself.  Live like I love myself.  Today.:
  19. “My next step in the right direction doesn’t have to be a big one.”
  20. “All the small victories are worth celebrating, every step of the way.  It’s the small things done well that make a big, exciting life in the end.”

How are you using the positive thinking and affirmations in your life?

Thanks to Marc and Angel Chernoff, authors of 1,000 Little Things Happy, Successful People Do Differently.

 

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Recipe: Insanely Simple Curried Chickpea Salad

This protein-packed, uber-simple recipe is ideal for taking to work for a lunch on a bed of greens, in a butter lettuce…

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by Roberto Martin

This protein-packed, uber-simple recipe is ideal for taking to work for a lunch on a bed of greens, in a butter lettuce cup, or just eaten with crackers. It can be used as a sandwich filler, a wrap, or scooped onto seasoned sliced tomatoes when they are in season. It’s super versatile. My 9-year-old likes it, and that’s saying something.

Curried Chickpea Salad

Ingredients

  • 1 cup dried chickpeas, soaked then cooked until very tender, or two 15-ounce cans chickpeas, drained and rinsed
  • 3 celery ribs, diced small
  • 1 large organic Granny Smith apple, peeled and diced small
  • 1/2 cup toasted chopped pecans
  • 1/2 cup currants or raisins
  • 1/3 cup vegan mayonnaise
  • 1 tablespoon curry powder
  • 2 tablespoons agave syrup
  • 2 whole scallions, green parts thinly sliced and white parts minced
  • 1 large garlic clove, minced
  • kosher salt and freshly ground black pepper to taste

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Preparation

1. Place half of the chickpeas in a food processor and pulse them once or twice to chop them up a bit. This can also be done in a bowl with a potato masher.

2. Place the chickpeas and the rest of the salad ingredients in a large bowl and mix them with a rubber spatula until well combined.

3. Season the salad with salt and pepper then cover and refrigerate it for 30 minutes minimum before serving.

Roberto Martin is the author of the New York Times bestseller Vegan Cooking for Carnivores, and Roberto’s New Vegan Cooking, and is the Owner and Head Chef of Elevate, a Los Angeles-based vegan restaurant. As a personal chef (working with celebrities including Ellen DeGeneres and Portia de Rossi), he focuses on nutrition and health. Martin lives with his family in Southern California.  Thanks to mindbodygreen.com for permission to excerpt.

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The Weather is Beautiful; Why am I Feeling Depressed?!?

Since the weather has become humid, many people have been complaining of depression and lack of motivation. The nicholassun is bright, the weather is warm, the flowers…

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by Nicholas Sieben, M.S., L.Ac.

Since the weather has become humid, many people have been complaining of depression and lack of motivation. The nicholassun is bright, the weather is warm, the flowers are in bloom? Why the blues?

I think many of us are reacting to the climate: the same type of humid-hot weather inside us is resonating with the weather outside, causing lethargy.

The Weather Outside and the Weather Inside

The problem comes from blockage in the chest. The Lungs are feeling stifled and our energy feels depleted. The Classics of Chinese Medicine speak about our relationship to nature. We are part of nature. Therefore, what’s inside us reacts to what’s outside of us. Symptoms that occur with a particular type of weather indicates we are harboring the same type of weather within. This is the nature of weather in our bodies: it only gives us problems when the surrounding environment is also expressing a similar state.

Chinese Medicine

So for those of us who are struggling with Damp Heat: some insight into the problem can be helpful. Chinese Medicine views all conditions physically, mentally/emotionally and spiritually. Chinese Medicine is a physical science, as well as a philosophical system. What is happening physically in our bodies can give insight into what we need to do mentally and emotionally to evolve and heal. The same is true when we are experiencing mental-emotional systems. They are signs of some physical imbalance in our bodies.

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Damp- Heat

Damp-heat is philosophically seen as desires that are being dampened: we want to do or express something, but for some reason we’re not able to. Something is holding us back: the dampness. Or, it can come from something we are holding onto, which is creating heat from being stagnant. The dampness is a response to control the heat. The dampness can also be our resistance to fully letting something go. Or, the dampness can be our confusion about a situation: we don’t quite know what to let go of, or which direction to go. If it sounds sticky, it is! That is exactly the type of environment that is created internally. The heat thickens and dries the fluids in the chest and abdomen into a thick-sticky mess. This interferes with vitality, sinks the mood, and can even lead to digestive problems.

Damp-heat can also be the result of a bug caught in a prior season that we have not fully eradicated. The bug is kept in the chest, waiting to be expelled. For some reason, the body lacks the energy to fully expel the problem. The chest and diaphragm tighten to keep the problem from moving deeper into the abdomen. Chest tightness creates depression. It also blocks the chest, which is the area where the energy for the body undergoes its final production before it is circulated throughout the body.

When the chest is blocked, a whole host of symptoms can occur, including depression and lethargy.

Focus on Letting Go

To move past the sense of stuckness which comes with Damp-Heat blockage in the chest, we must focus on opening our chest, and letting go. We must also be careful not to consume foods that will further complicate the condition: excessive dampening or heating foods. Spicy foods, tropical fruits, hard cheeses, alcohol and fried foods can all exacerbate the problem: they will create more dampness and more heat. We may crave these things, and feel comforted by them; but after the rush of pleasure or ease, they will make the problem worse.

Talk About It

We must also be willing to talk and get things “off our chest.” Exercise that makes us sweat is helpful, including Tai Ji, Yoga or Qi Gong. We probably won’t feel like it, but we should do it anyway: to get things moving. Even stretching the arms high above the head can help: to release the diaphragm.

Get Energy Moving

An emotional release can also be helpful: to watch a tear-jerking movie or read a poem that moves us, or listen to some music that will move our hearts. Anything to get the energy in the chest moving!

Acupuncture

Acupuncture treatment can also be helpful. If the chest is blocked and unable to release, the help of an energetic medical system can provide the needed boost to open up. Chances are: we just need a little adjustment to get back on tract.

Nicholas Sieben has been working as a healer for over 10 years. He has a Master of Science degree in Acupuncture from the Swedish Institute College of Health Sciences.  He continues to study under the internationally renowned Jeffrey C. Yuen, Taoist priest and Master of Chinese Medicine: 88th generation Taoist lineage: Yu Ching Huang Lao Pai. His mission is to promote greater freedom of body, mind and spirit through compassionate self-awareness. Through the use of ancient medical practices and the spiritual philosophies of Taoism and Buddhism, Nicholas helps illuminate the path to healing.

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The Ultimate Green Juice

Juicing Offers Life Enhancing Benefits – According to weight loss expert Joe Cross, “Juicing offers many life-enhancing…

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Who juices?

Juicing Offers Life Enhancing Benefits

According to weight loss expert Joe Cross, “Juicing offers many life-enhancing health benefits including a faster, more efficient way to absorb immune boosting nutrients naturally found in fruits and vegetables.  It provides a way to access digestive enzymes typically locked away in the fiber matrix of whole fruits and vegetables.”

The founder of Moon Juice, Amanda Chantal Bacon believes that food is equal part art and medicine; as much about pleasure as healing.  Her ultimate green juice, which she describes below, has five key ingredients. “My Goodness Greens juice leans toward the practical and potent; it was the impetus for my own healing journey and exemplified what consuming plants could do for our bodies and minds.”

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Ultimate Green Juice

  1. Celery

Celery is a great juice-producer and can be used with all the rest of the leafy greens as a vehicle — alternate celery stalks with celery leaves in the juicer for juiciest results. Celery’s green, ribbed stalks are rich in minerals, amino acids, and B vitamins. Its alkaline minerals calm the nervous system, serving as an alkalizing, rehydrating nerve tonic with electrolytes.

  1. Parsley

Historically, parsley has been honored as a medical cure-all. Extremely high in chlorophyll, it contains more vitamin C than any other vegetable, which helps with iron absorption, and is also high in iron, magnesium and potassium. Wonderful for teeth and eyes, parsley is a diuretic and a uterine tonic that will help regulate menstruation, as well as a general stimulant and aid to digestion.

  1. Spinach

These dark green leaves are loaded with vitamins K and A, folate, magnesium, calcium, potassium, minerals, amino acids, and iron. Spinach mitigates toxins in the body and leaves us with beautiful skin. It’s particularly good for treating acne, improving hair growth, aiding alkalinity, healing wounds, gum maintenance, constipation, depression, fatigue, weakness and regulating the thyroid gland.

  1. Dandelion

Dandelion is rich in calcium and great for bone health. It’s the best liver cleanser, and it heals, tones and protects both the liver and the gall bladder by producing bile. It’s also great for blood sugar maintenance, it’s a germicidal and fungicidal, it’s lovely for the skin and intestinal maintenance and it’s a powerful diuretic and rich in iron to improve your energy and treat anemia.

  1. Kale

Kale is one of the most nutrient-dense foods on the planet, contains more calcium than milk and is way more bio-available, and is especially good for the eyes, skin, and muscles, and is a super anti-carcinogen.

What’s your favorite juice recipe?

Thanks to mindbodygreen.com for permission to reprint this excerpt.

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Writing a Home Yoga Journal? Tips for Yoga Lovers

Do you keep a yoga journal? Many of us practice yoga at home to achieve improved body tone. For some, the practice of yoga…

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Do you keep a yoga journal? Many of us practice yoga at home to achieve improved body tone. For some, the practice of yoga is a peaceful meditation at the beginning or end of a hectic day. Others practice Yoga at the Office, a range of yoga classes that can be done either seated in your chair or in the cubicle.

Record Your Daily Practice

Whether your practice at home or office, yoga is a journey and that’s why keeping a journal is a great way to record one’s daily practice.

During a yoga teacher training program, Morgan Turley’s instructors suggested that she keep a yoga journal. “I could see how it could improve my life, and yet it felt out of reach somehow. It was one of the hardest things for me to do. I would stare at a blank page and wonder what to write about.”

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Helpful Tips

If you’re thinking about what to write about in your home yoga journal, we found some helpful tips.

42Yogis suggests a journal entry might include:

• Date and time of practice

• Practice details: Did I go to a class? Did I do a home practice? Did I supplement my home practice with a yoga video? What style of class was it? How long did I practice? Who was the teacher?

• How did I feel before practice?

• What asanas did I have difficulty with?

• What asanas did I finally conquer?

• What do I want to work on next time?

• How do I feel after practice?

Anna Oldfield, Yoga London, added, “There are many different ways of keeping a journal, and everyone’s method will be slightly different. Some people just keep a note of when they practiced, for how long and the style of yoga, possibly with a few comments. Others may record lengthier descriptions of how they felt, their experiences surrounding the practice and the sequences used. Once you have found your journal style, filling it in regularly will provide you with great material for future reference and will help you to keep track of your personal development.”

What do you plan to write about in your yoga journal?

 

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3 Ways to Motivate Your Yoga Practice at Home

On a recent post-nap early evening I struggled to consciousness wondering how in the world I was going to coerce myself…

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On a recent post-nap early evening I struggled to consciousness wondering how in the world I was going to coerce myself into

doing some yoga. I had plans for later that evening and I wanted to be as conscious as possible to enjoy the evening’s activities.

I had already gotten in a cardio workout earlier in the day and knew that 20-30 minutes of yoga would get me feeling great but as I struggled to consciousness I knew the challenge ahead of me. My body only wanted more sleep and my mind was not interested in any discipline.

5 minutes of yoga works wonders!

The first thing I decided upon was that I would remove all pressure from myself by setting the goal at five minutes of yoga. Deep down I know that once I get going yoga feels to good to stop but in this case the challenge is getting going and so I set the five-minute goal. That worked.

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The next thing I did as I lay on the couch was think of something that I really enjoy that I could link to my minutes of yoga… music. I decided to put on one of my favorite groups for my five minute practice: Monk Party. It’s upbeat and dynamic yet soulful sound would make five minutes seem like nothing.

At this point I had turned the corner. This yoga practice was going to manifest. The trump card was fresh air. I realized that my sleeping had made the room a bit stale and the thought of fresh air motivated me to activity. I got up, opened the front door, air played from my iphone to my stereo system and started my very doable five-minute session.

Savasana

I know the way I am and my plan worked. Sure enough twenty-five minutes later was winding down a great yoga practice with a deep relaxation savasana that would carry me into a great evening!

Know thyself…and it’s easy to motivate!

Namaste!

Sujantra founded Pilgrimage Yoga Online designed to make yoga accessible to everyone in the comfort of their home. He is the author of 5 books and has taught meditation to over 25,000 people. He guides the Pilgrimage of the Heart Yoga Studio in San Diego, CA and studied meditation for 27 years with Sri Chinmoy.

 

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Yoga Home Practice Room Ideas

Embrace Nature – Love doing your morning asanas surrounded by nature? Chant Om in an airy room that’s flooded with light…

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If you’re learning yoga and meditation online, then consider setting up a special place in your home or apartment where you can practice in a clutter free, calm atmosphere.

Go Minimalist

If you’re recreating a room for yoga, aim at a minimalist design free of distractions. A hardwood floor is ideal. You might need several yoga mats if you’re practicing on a concrete floor. If your room is carpeted, you might be able to practice without a mat.

Meg DePriest, a mother and yoga instructor in Denver, suggests you find a special place, “You don’t have to spend a ton of money or have a huge space. Just find a space in your house that makes you happy, chase the kids out every once in a while, and enjoy your practice.”

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Mediterranean Yoga Room

A peaceful, clutter-free atmosphere is ideal.  Most yoga spaces have bare floors, but adding a large rug can provide some extra cushioning.

 

Embrace Nature

Love doing your morning asanas surrounded by nature?  Chant Om in an airy room that’s flooded with light.

 

Yoga Heaven

Unsure what to do with the attic or basement in your home? Transform it into yoga gym. Add a yoga mat, some free weights, a stationary bike, and you’re ready.

 

Lighting is Key

Whether you’re transforming the corner of a room or an entire room, lighting is also important. Use dimmable lighting and shades so you can adjust the room for mood, style of practice and time of day.  “Traditionally, the lights are dimmed throughout the practice, and savasana, or the final pose, occurs in the dark,” added DePriest.

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4 Keys to a Home Yoga Practice

Developing a home yoga practice can be incredibly rewarding! Keep the following tips in mind as you move forward in your yogic journey.

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Developing a home yoga practice can be incredibly rewarding! Keep the following tips in mind as you move forward in your yogic journey:

1. Gratitude

For many practitioners, the spiritual and cognitive aspects of yoga can be overshadowed by the desire for fitness. And with any fitness regimen, repetition for the sake of fitness can feel like a chore and become stale. It’s important to keep your at-home practice in perspective. It’s a gift, so anytime it feels labored to step on your mat, remember that not everyone has the knowledge of or access to this sacred practice.  Even the days when stepping on the mat seems impossible, take a breath of gratitude, remembering you are endowed with this physical body, this intellectual mind and this gift of yoga.

2. Making Time

Regardless of how busy your life seems, you have time for a personal yoga practice. But the busier your schedule, the more you must manage expectations. Don’t hold the standard of your at-home practice to the experience you receive in a studio class. There’s a different energy involved with a group practice, as opposed to being solitude on your mat. Depending on your schedule, your home practice might just be a quick 15-minute jump start to your day. Master Yoga Teacher Mark Whitwell even suggests committing to just 7-minutes per day as a positive step in developing a private practice. However long you find time to come into your practice, give yourself the gift of being fully present on your mat, even if it’s just for a few minutes.

3. Centering and Creating Intention

The best way to remain present in your practice is to take a few moments to calm your mind with deep breathing. This could be your favorite style of pranayama, or just repeating long breath cycles. Centering through deep breathing is our very best tool for unclogging some of the mind clutter, and this isn’t just yogic speak. When you use deep breathing, you tap into the body’s parasympathetic nervous system. You can think of this as the opposite of the fight or flight response, a moment when your body tells you that everything is ok, there’s nothing to worry about. And it comes from your breathing.

 Centering is also a great opportunity for setting an intention or dedication for your practice. This is simply adding mindfulness to your physical practice and an intention can be anything you’d like to give or receive during your time on the mat. Drawing a blank for your intention? Try finding a quote relative to a theme or word you’d like to use as a focal point. Try BrainyQuote.com or ThinkExist.com as a starting point for inspiration.

4. Music

When it comes to motivation, music can play a major role in keeping you moving on your mat, especially when aspiring to a longer at-home practice. Move to your favorite playlist, or better yet, create yoga specific playlists to suit your mood with online platforms like Spotify. With these programs, you can create playlists that not only reflect your energy or tempo, but also the amount of time you’d like to spend on the mat that day. Try making a 20-minute playlist, a 40-minute playlist and a one-hour playlist, and use them when it’s appropriate. And as long as the music is still going, so are you. No time for making playlists? Turn on Pandora to your favorite artist and let them handle it for you.

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