Restoration: Week 4

Weekly Theme: Restoration "The Time to Relax is When You Don't Have the Time for It." (Baron Baptiste)See Tips below 40 Days to Personal Revolution  Week 4 Starts Saturday

Our focus this upcoming week is Restoration.  This week find time to restore yourself in all 4 parts of your challenge practices: Asana Practice, Meditation, Eating, and Life in general.

Quotes: “Every now and then go away, have a little relaxation, for when you come back your judgement will be surer. . .”Leonardo da Vinci “Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body. Norman Vincent Peale  “Your mind will answer most questions if you learn to relax and wait for the answer. William S. Burroughs

1. Asana (Pose) Practice --This week's intention is to move from 45 minutes to 60 Minutes physical practice. What 60 minute practice will you commit to doing this week?    There are specific poses in the book (40 Days to Personal Revolution by Baptiste)  This week poses are Sun Salutations, Side Plank, Crescent Lunge with Twist, Chair,  Prayer Twist, Forward Fold Hand to Foot Pose, Eagle, Dancer, Tree, Triangle, Wide angle Forward Fold, Pyramid, Locust, Bow, Camel, Bridge, Wheel, Happy Baby, Abdominals, Supine Bound Angle, Boat, Rock the Baby (Seated Pigeon), Three Legged Table, Seated Twist, West and East Side Stretch, Shoulder Stand, Plow, Fish, Supine Twist, Savasana.  What will your poses be?  This week pick your classes at the studio and register to commit and then schedule in your calendar your home practice days and times.  Grab your Log and past emails on our Blog.  2. Meditation Practice-- Awareness Style Meditation. 20 minutes each morning and night.  You may like to do a few 5-10 meditations a day instead.  This week's challenge is not let the mind go blank.  notice when thoughts come back up and start over.  3. Diet --   This weeks is a cleanse.  You should consult your doctor.  A three day fruit only diet is recommended by Baron Baptiste.  4. Questions  -- Write the answers down, get them out of your head.  Some from the book:   Do I really give myself enough time to relax and restore myself?  How can I carve out more time to do this?  Namaste (With Respect), Kim

Presence: Week 1 40 Day Challenge

Weekly Theme: Awaken to the Present  40 Days to Personal Revolution  Starts Saturday 8:00 am See FAQs below “There is no actual existence of the past and the future. All there is, is the present.” – Abhijit Naskar  “Live today. Not yesterday. Not tomorrow. Just today. Inhabit your moments.” – Jerry Spinelli “Realize deeply that the present moment is all you have.” – Eckhart Tolle Our focus this upcoming week is Awakening to the Present.  You can awaken your presence and be present in your asana practice, meditation, eating, and life in general.   Asana (Pose) Practice -- 20 Minutes. What is a 20 minute practice you could commit to doing this week?  It is recommended to do it in the morning.  A time and a place to practice is a great help.  There are specific poses in the book (40 Days to Personal Revolution by Baptiste)  Sun Salutations, Chair, Warriors, Boat Variations, Seated Pigeon, Twists, Seated Forward Folds, Happy Baby, Savasana.  What will your poses be?  This week pick your classes at the studio and register to commit and then schedule in your calendar your home practice days and times.  Grab your Log on our Blog.  You may want to follow it for more on these topics. It is reactivated for this .  Another post about the Laws Foundations to come tomorrow.  Meditation -- Awareness Style Meditation.  5 minutes each morning and evening.  Sit comfortably. Place hands on lap. Notice feeling of body, sounds, thoughts -- all as an observer. Then, focus on just the ebb and flow of your natural breath that is happening in the moment "Just this one breath."  Notice what comes up, when you drift away from the present and come back, starting over with a new breath.  (Tip: it can be helpful to pick a soft, quiet, 5 minute song or if you set a timer make sure it is a gentle sound.) Diet -- Becomng aware of our eating habits and needs.  Do you feel you have extra heat or cold in your body?  Do you dislike hot or cold weather? Perfer cold or hot food or drinks?  Does your personality run hot or cold? There are certain foods which are said to help balance these qualities. Do you feel you need to cleanse or build yourself up?  It is not mentioned in the book but there is a whole field of yoga, Ayurvedic Yoga, dedicated to  these types of things.  Are you interested in learning more?  Workshop opportunity!  Learn about your Doshas (mind/body types) and what to eat to help balance them.  Also how to approach your practice based on them.Let us know you're interested, hit reply.  Questions  --  Some from the book:   When in my life do I feel fully present? Where in my life am I hiding?   Also:  From Kim:   Where are you living mostly?  The Past? The Future?  The Present?   How does each of those places feel?   What does it look like when you are living there?  How does it effect your Present when you are some place else?   Some FAQs about 40 Days  Do I have to come to workshops?  We are offering this journey for you to participate in whatever way works for you. Come to as many classes and/ or workshops as you can (that could be one or many), read emails and blogs, do some home practice. It is your journey; we are here to support it.  Some workshops are donation based, some will have a set contribution.  All will have a portion that goes to Smilow.   Are Classes Styles Changing?  All teachers will still teach their style of classes with the opportunity to weave in the theme of the week.  There are weekly poses in the 40 Day program so they can be incorporated into the sequence.  For example, the first week practice is only 20 minutes long. These are meant to be daily home practices that progress.  At the studio we will support this by introducing some of the poses with modifications, which may be new.  We will also incorporate the theme of the week in to the asana practice as well as breath-work, meditation, relaxation. . . Do I have to buy the book?  You may find it helpful but we will be expounding on the themes every week so you will still get the benefit of exploring those themes.  The book may help you learn more and try more things like meditations, poses, diet.  We have some left at the studio or you can also order it online.

Vitality: Week 2

Weekly Theme:  Vitality -- "Fan the Purifying Flame" See Tips below 40 Days to Personal Revolution  Week 2 Starts Saturday  (Special Vitality Related Classes: --Gratitude Theme All Level Class Thursday 9:30   --Digestive Classes Friday, Intermediate 8:15, All Levels 9:30)  Use your pass or make a donation Missed the Intro to 40 Days Workshop and the Yoga Type (Dosha) workshop?  Go to our Blog to get the notes.  Link Below.

Our focus this upcoming week is Vitality.  You can stoke your vitality and vibrance in your 4 parts below: Asana Practice, Meditation, Eating, and Life in general.

Quotes: “Vitality shows in not only the ability to persist but the ability to start over.  F. Scott Fitzgerald “There is a vitality, a life force, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. The world will not have it. It is not your business to determine how good it is, nor how valuable it is, nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that motivate YOU. Keep the channel open.”  Martha Graham

1. Asana (Pose) Practice --This week's intention is to move from 20 minutes to 30 Minutes physical practice. What 30 minute practice will you commit to doing this week?  It is recommended to practice in the morning.  A time and a place to practice is a great help.  There are specific poses in the book (40 Days to Personal Revolution by Baptiste)  This week poses are Sun Salutations, Warriors, Triangle, Side Plank, Crescent Lunge, Prayer Twist, Camel, Bridge, Wheel, Boat Variations, Seated Wide Angle, Happy Baby, Supine Twist, Savasana.  What will your poses be?  This week pick your classes at the studio and register to commit and then schedule in your calendar your home practice days and times.  Grab your Log on our Blog.  How is it going? Remember part of vitality is the ability to start over.  2. Meditation Practice-- Awareness Style Meditation. 10 minutes each morning and night.   This week's awareness is to notice your top ten tapes that run through your mind (without judging) just notice them. Notice and release self- damaging thought patterns.  Notice how it feels to let them go.  (Tip: it can be helpful to pick a soft, quiet,10 minute playlist or if you set a timer make sure it is a gentle sound.)  Often, these tapes play during your asana practice, notice those too.  Put meditation times and results  on your log too. 3. Diet --   Fresh Food.  Whole fruits, vegis, lean meats, fish and whole grains. Simple preparation.  This is a good focus for Thanksgiving.  Perhaps your week will be a bookend around Thanksgiving.  Fresh food Mon, Tue, Wed and then Fri, Sat, Sunday.  Maybe you will be inspired to find ways to bring more Fresh, Vital, Vibrant food to your Thanksgiving Meal.  Touch and prepare your food, take your time, connect with it.  It occurs to me that we can also notice negative thought patterns and tapes that come around food (eating and making and cleaning) too.  The Yoga Winter Article on the Blog has a link to the grocery list I use for seasonal dosha eating.  4. Questions  -- Write the answers down, get them out of your head.  Some from the book:   When do I feel the most energized? When do I feel most alive?   What are the forces in life that drain my energy? Namaste (With Respect), Kim

Equanimity : Week 3

Weekly Theme:  Equanimity -- "The art of meeting life as it meets you" Baron Baptiste.  See Tips below 40 Days to Personal Revolution  Week 3 Starts Saturday  Missed the Intro to 40 Days Workshop and the Yoga Type (Dosha) workshop?  Go to our Blog to get the notes.  Link Below.  Our focus this upcoming week is Equanimity  You can enhance your sense of calmness even in difficult situations (definition of equanimity)  in all 4 parts of your challenge practices: Asana Practice, Meditation, Eating, and Life in general.   Quotes: “Equanimity is the hallmark of spirituality. It is neither chasing nor avoiding but just being in the middle.”Amit Ray "Gratitude, not understanding, is the secret to joy and equanimity." Anne Lamott  "The greatest challenge to your equanimity is resistance."  Baron Baptise 1. Asana (Pose) Practice --This week's intention is to move from 30 minutes to 45 Minutes physical practice. What 45 minute practice will you commit to doing this week?    There are specific poses in the book (40 Days to Personal Revolution by Baptiste)  This week poses are Sun Salutations, Side Plank, Crescent Lunge with Twist, Extended Side Angle, Prayer Twist, Forward Fold Hand to Foot Pose, Eagle, Dancer, Tree, Locust, Camel, Bridge, Wheel, Supine Leg Raises, Supine Bound Angle, Rock the Baby (Seated Pigeon), Seated Twist, Shoulder Stand, Fish, Supine Hand to Foot, Happy Baby, Supine Twist, Savasana.  What will your poses be?  This week pick your classes at the studio and register to commit and then schedule in your calendar your home practice days and times.  Grab your Log on our Blog.  2. Meditation Practice-- Awareness Style Meditation. 15 minutes each morning and night.   This week's awareness is to notice resistance.  "The greatest challenge to your equanimity is resistance." (Baron Baptise).  Notice reactivity in daily life too.  Practice staying present and calm.  3. Diet --   Notice Cravings. Continue to eat whole fruits, vegis, lean meats, fish and whole grains.   Notice what you crave.  Salty?  Sweet?  Notice when you have cravings.  Practice stillness and breathing.  Ask what caused it.  4. Questions  -- Write the answers down, get them out of your head.  Some from the book:   In what areas of my life can I have less reaction? How would situations be if I practiced nonreactivity? what things are most likely to trigger reactivity in me? What can i do in those moments of reactivity to respond better?  Namaste (With Respect), Kim

Three Doshas

Ayurveda (yoga’s sister science).  Prana, the life forces, manifests in different energies.  The energies are the interaction between the elements, air, fire, water, earth, ether.  These show up in three different  doshas (deviations) or types.  Ayurvedic Practitioners or Doctors give advice and treatments to help bring the doshas into balance.  Asana and Pranayama also help to balance the doshas. When all three are in balance one is “tridoshic.”  This is considered rare.  Most people have one dominant type and a subtype.

Vata  (That Which Moves Things)

Air and Ether.  

Tend toward feeling dry and cold.  Flexible when young then stiff.

Balance= Coordinated in Body and Mind.  Creativity, enthusiasm, and flexibility.  

Out of Balance = fear, worry, and insomnia.  

Balancing Asana Yoga Practice -- Gradual and steady movement. Slow Flow Sun Salutations.  Focus on Grounding and Balancing Poses. Holding poses.   Ether and Air needs grounding.

Balancing Pranayama (Breath) Practice - Nadi Sodhana/ Alternate nostril Breath.  Right nostril for morning. Left and night.  Three Part and Belly.  Mantras.

Balancing Foods  are, in general, sweet, sour, and salty in taste.

Kapha (That Which Binds Things)

Earth and Water.  

Tend toward heavy movement and low energy.

Balance = loving, compassionate, calm, content.  

Out of Balance = lethargic, attachment, and envy.

Balancing Asana Yoga Practice  -- Warming and flowing. Standing, heart opening, sustained back bending

Balancing Pranayama (Breath) Practice --  Kapalabhati (Skull Shining) Forceful exhale, passive inhale.  Also, Three Part, Ujjay, Bellows.

Balancing Foods  in general are pungent, bitter, and astringent in taste

Pitta (That which Digests Things)

Fire and Air.  

Tend to push too hard.  

Balance = intelligence, understanding, discrimination in ethics.  

Out of Balance = anger and hatred.

Balancing Asana Practice - Let go of competitive nature, cooling asanas, nurturing, relaxing practice.  Longer pauses between poses. Move slowly. Relax deeply.  Avoid hot and fast practices.   

Balancing Pranayama (Breathing) -- Sitali or Sitkari Pranayama, curled tongue inhale or over teeth. Three Part, Even Breath

Balancing Foods  are in general, sweet, bitter, and astringent in taste.