Yoga in a nutshell

Visualtraveling - India

Visualtraveling - 'Holy Cow' from Patrik Wallner on Vimeo.

PJ Heffernan in Albuquerque

Visiting Teacher: Pj Heffernan
June 11-22, 2014
PJ will be leading the shala's ongoing morning Mysore practice.

View Schedule.
Not a current student? Register now.

Beginners and new students are welcome and encouraged to attend.

Book a private session:
heffernanwellness@hotmail.com

PJ is a KPJAYI Level 2 Authorized ashtanga yoga teacher from Wisconsin.

How Yoga Asanas Change our daily life

Joey Miles is a KPJAYI authorized teacher, Ashtanga Yoga Leeds

Incredible India {Documentary}

Welcome to India

"Learning how to survive on an increasingly crowded planet is probably our ultimate challenge. But there is one place, home to over a sixth of the world's population, which is already making a good shot at adapting: welcome to India. This extraordinary observational series casts aside the usual preconceptions about the sub-continent, and lets a few of India's 1.2 billion show how their world really works. With astonishing access into the densest districts of Kolkata and Mumbai, it celebrates the impressive resourcefulness, resilience and absolute pragmatism of those living and working there, and reveals the psyche needed to get ahead in the biggest of crowds. This follows two main characters as they employ all their ingenuity to carve out a home. With more people moving to cities in India than anywhere else on Earth, securing that place you can call home is vital for nurturing your family's future. Kaale has come to Kolkata in search of gold - incredibly, he earns a living by sweeping the streets of the jewellery district for stray gold dust. But to fulfil his business ambitions, he must escape his landlord and rent a room of his own. His plan pushes even his resourcefulness to the limit: dredging for gold in Kolkata's drains. Rajesh and his wife Sevita have created their home on a Mumbai beach after their controversial love marriage. They support their kids' future with some impressive improvisation, including running their house as a makeshift beach pub selling cane liquor. But then eviction by the Mumbai council threatens their home for good."

Trouble Sleeping & Intermediate Practice

Via: Mysore SF's Magnolia Zuniga 

Student Question

Q. Since I’ve started practicing intermediate series I’ve had trouble falling asleep. I also wake up in the middle of the night and have a hard time falling back to sleep. Do you have any tips?

A: The intermediate series is a stimulating and dynamic practice. It is not uncommon for students to experience many changes in their lives as the postures begin to weave themselves into the subtle body. Before we go into this, let’s look at the primary series and go from there.

The Primary Series is called ‘Yoga Chikitsa’ or yoga therapy. The focus is on detoxing the physical body. First, the postures work to ‘wring’ the internal organs. Correct foot and heel position, binding etc is crucial. The wringing action squeezes stagnant blood and toxins from the muscles/organs. The vinyasa between postures provides fresh blood to those same areas and as the body moves, internal heat is cultivated. Next, steady rhythmic breathing is what keeps the heat sustained and supported; the vehicle for detoxification. This breathing induces a calming and meditative effect on the mind and pratyahara (sense withdrawal) is possible. When we combine all of these actions simultaneously we experience Yoga. 

Detoxification is happening on mind AND body.

It is common for practitioners to experience flu like symptoms as the purification process takes place. This is one of the reasons daily practice is important. The impulse will be to rest however unless there is fever, practice daily (5-6 days, moon days off) so toxins can be thoroughly removed. This does not mean that you will never get sick or that the body remains in a perfectly cleansed state. We are constantly taking in toxins either through food/water, our environment or even the way in which we think/speak to ourselves and others. It simply means that we are in a certain state of balance. As a friend and teacher once said ‘Between life and death there is illness and recovery’. Our purpose in life is to find a place that is balanced for as long as possible.

Intermediate series is called ‘Nadi Shodhana’. Now that the physical body is (more or less) purified, we begin to work on the subtle body, the Nadi system. Some explain this as ‘purification of the nervous system’ but it’s more subtle than this. The subtle body is made up of chakras, pranic streams known as vayus (5 pranas) and nadis, the passageways in which the life force (prana) can move freely and evenly. These passageways are clogged and unbalanced in most people. They must be purified before a practitioner is able to experience higher and more subtle states of Yoga.

Throughout the intermediate series the postures bend and twist the spine, the largest nerve channel in the body, creating a ‘Nerve Cleansing’ effect. This precise work on the spine will create a stimulating effect on the subtle body which can show up in several ways. For some this includes difficulty sleeping, peaks and valleys in energy level and heightened emotional response/reactivity…for starters. Where you stop in the intermediate series will change how you experience the day to day, moment to moment.

Here’s what I love about the Ashtanga method. It requires you to take care of yourself. Seriously. Not some times, not part-time, all the time. Late nights, partying, drinking, drugs and gossiping, even once in awhile, will create more devastation to the body, mind and spirit once this cleansing process has begun. Be respectful of this powerful system. Move through your day intelligently, with awareness and Ahimsa. Rest to let the practice work in a beneficial way. Without proper rest, there will be problems both physical and psychological.

Here are some suggestions for getting the rest that you need.

1) Make sure you practice the entire finishing sequence without shortcuts or time constraints.

Many students rush through the finishing part of the practice either because they have not allowed enough time or they consider it a ‘cool down’. The finishing sequence is very important and crucial for the entire practice and in your daily life. The finishing sequence neutralizes the physical and subtle body, nervous and other systems etc. Bringing everything to balance, this is where most physical pain (especially back pain) can be alleviated. This provides a subtle protection as you go out into the world.

In fact, this is where the truly ancient and essential postures are practiced. For example, Sirsasana and Sarvangasana are considered the king and queen of all asanas. Their benefits include purifying the blood, lungs, heart, stomach, digestive system and strengthening Amrita Bindu. Each asana in finishing has many benefits. See ‘Yoga Mala’ by Sri K Pattabhi Jois for further information Sarvangasana pg 111 &112 and Sirsasana pg 119-123.

I recommend 50 breaths in Sarvangasana and Sirsasana and 15 breaths in all the other postures. Consider this another practice and allow yourself 30 minutes for finishing.

2) Keep all electronics out of the bedroom.

Viewing a brightly lit screen can create insomnia. They have a direct alerting effect and a melatonin-suppressing effect as well. Get an old fashioned alarm clock and keep the phones, iPads and computers outside of the bedroom.

3) Spend the last hour or so before bed, getting ready for bed – the hours for sleep are meant to be healing. Prepare for this by creating rituals that support the process.

• Go to bed early (before 10pm)
• No internet surfing at least an hour before bed.
• 10 minute light meditation is helpful.

4) Some Ayurvedic tips:

• Take an oil bath or shower with almond or coconut oil (depending on your Ayurvedic constitution) before bed.
• Drink warm milk with cinnamon and honey. I prefer to flash pasteurize raw milk myself.
• Ghee on the soles of the feet, temples and top of the head works like a sleeping pill : )
• Banyan Botanicals ‘Tranquil Mind’ is great for calming the mind without leaving you feeling lethargic or mentally constipated.

5) Diet tips:

• Use sugar moderately. This can be challenging for an Ashtangi. We tend to reach for sugar as an immediate energy boost. The crash later, weakened immune system and lowered energy levels will inevitably effect practice, day-to-day job and activities. Generally speaking, not worth it. Instead try fruits, (though not past 4pm as this ferments in the stomach turning into vata, gas, flatulence) dates, sweet potato mash. Sweet foods that are nourishing and soothing to the soul.
• No caffeine past noon. While Sharath Jois is a well known advocate of coffee, ‘No coffee, No prana’, he’s referring to South Indian coffee which is a much lighter version mixed with chicory, milk and sugar. It is not the keep you up for three days version we have here in the west. Use moderately, no problem.
• Eat more whole foods and less processed foods, fresh fruits and vegetables.
• Cook for yourself more. Eat out less. Restaurants exist by making a profit, not healing you. The more you eat out, the more likely you will be eating frozen, processed, GMO foods and other additives and preservatives. Shopping and cooking for yourself will ensure you are eating what you want/need. You will feel better and your savings account will too.
• Khichadi is delicious, easy to make and nourishing for the soul. Here’s a great recipe

Hopefully this will provide some helpful tips. Moving through the daily practice without completely driving yourself (and others) crazy is possible, enjoy!

continue reading at Mysore SF

A glimpse of Mysore

New video documenting moments from led primary, led intermediate, and mysore practice at the KPJAYI (Mysore, India).

Inspiration: Krista Shirley

Success cannot be attained by adopting a particular dress (Veṣa). It cannot be gained by telling tales. Practice alone is the means to success. This is true, there is no doubt. -2.68 Hatha Yoga Pradipika



KPJAYI Authorized teacher Krista Shirley practicing third series before teaching her workshop in Panama. May 24, 2014. The video demonstrates Bhairavasana through Galavasana in Advanced A series of Ashtanga Yoga.

Shiva Demonstrates Primary Series Asanas

Sunday inspiration:

Shiva Demonstrates Primary Series Asanas created by Sayaka Yamamoto

Summer schedule, how to get back in the game, and a short video intro with David Robson

Q: I haven't been practicing... With the holidays, and work, and life, and the cold weather I just stopped. Now I dread coming back because I think it will be too hard and also I am a little embarrassed and disappointed in myself. Should I come back?

A: Yes, of course you should come back to practice! Practice is effort toward steadiness of mind. Don't worry about completing some acrobatic feat. What is really interesting, really what it is about is just showing up. So okay, you got a little distracted. You can have a fresh start tomorrow. In terms of asanas, just start small and slowly do a little bit more each day, couple of days, weeks, or even months. It depends on how long you took off... No matter. It will probably take some time for things to feel natural again and to get into the daily rhythm and that is okay. While time off is not recommended, the good thing about it is that when you start practicing again you'll quickly realize why you missed it so much and it will probably be more difficult to let it go again when life gets stressful. No fearing, you come!  (Original post here)

Read David's post on "ujjayi".
And learn more about initiating your practice.

Food Inspiration: Recipes of the Day

Vegan Peanut Butter Granola via The Kind Life

Summer Vegetable Curry via 101 Cookbooks

Black Bean and Butternut Squash Burritos
via Oh She Glows

The Short Summer Yoga Reading List

Philosophy
Yoga Sutras
Bhagavad Gita
Hatha Yoga Pradipika
I Am That

Practice
The Wisdom of No Escape: And the Path of Loving-Kindness

Ashtanga
Yoga Mala
Krishnamacharya: His Life and Teachings

Stories
Mahabharata
Ramayana

Cooking

The Kind Diet
The Yoga Cookbook
Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living

Beach Reads
Guruji: A Portrait of Sri K. Pattabhi Jois Through the Eyes of His Students
Shantaram
Siddartha
The Journey Home
Holy Cow
The Alchemist
Cat's Cradle
Enlightenment for Idiots
Yoga School Dropout
It's a Long Way to the Floor 
The Dharma Bums

Check out the Shala's library wishlist for more ideas:
http://ashtangayogaalbuquerque.com/library

Moon Day

Wednesday, May 28.
No asana practice, just rest!

Upcoming moon days:
Fri 6/13, Fri 6/27, Fri 7/11, Fri 7/25, Sun 8/10, Sun 8/24

Shri K. Pattabhi Jois - 5 years ago today

We created this week's comic in deepest gratitude and loving memory of Shri K. Pattabhi Jois.
Happy birthday Guruji and may your story continue to inspire!

Please visit this link to the KPJAYI website to read more about Guruji's life and legacy:
http://kpjayi.org/biographies/k-pattabhi-jois

The quote is from "Yoga Mala" by Sri K. Pattabhi Jois.


About The Yoga Comics
Editors: Jessica Walden and Elise Espat
Illustrator: Boonchu Tanti

Facebook: facebook.com/TheYogaComics

{Food} How to Deal with Cravings

Bibi Lorenzetti in ABQ

Visiting Teacher: Bibi Lorenzetti
WORKSHOP WEEKEND
May 17 & 18, 2014
Practice + Food: A weekend intensive in how food and yoga come together.
Full weekend registration: $90 member / $95 nonmember

Saturday, May 17th from 9-11:30am.
Vegetarian Lifestyle and Cooking
Being a vegetarian in your life and in your kitchen-- a 3-course vegetarian meal with discussion on vegetarian diet.
Saturday only registration: $50 member / $55 nonmember

Whether you already consider yourself a chef or think cooking a meal for one involves the microwave and plastic wrap, this class is for you! Bibi will teach you how to make easy, fast, and most importantly, nutritious meals that you’ll want to make again and again.
-​L​earn to cook easy and fast and healthy meals for one or more
-Discover new foods and how to use them
-Learn Bibi’s top tips and tricks to guarantee a flavorful meal
-Learn the benefits of the foods we’re eating

​Class includes:
-Cooking demonstration​
-​3-course meal, Instructions & recipes

Sunday, May 18th from 9-11.30am
Asana Practice & Healthy Lifestyle
Led primary series followed by a discussion on food & healthy lifestyle ​and how it's related to the practice.
Sunday only registration: $40 member / $45 nonmember

MORNING MYSORE CLASSES
May 16-23, 2014.
Door opens for practice at 8:15 am Sunday and 6:30 am Monday-Friday.
Opening mantra/teacher guidance at 8:30 am on Sunday and 7 am Monday-Friday until 9:30 am each day.
Door closes at 10 am.
Beginners should arrive after 8:30 on Sunday or after 7am Mon-Fri on their first day.
Included in regular Mysore tuition for ongoing students.
New? Register now for one month / one week / one day.
Beginners and new students are welcome and encouraged to attend.

EVENING MYSORE CLASSES (FOR BEGINNERS)
Monday & Wednesday 4:30-6:30pm
$20 drop-in (register).
Please note that this is not included in ongoing Mysore student tuition.

PRIVATE SESSIONS
Bibi will also be offering private yoga, cooking, and health coaching sessions.
60-minutes ($80) / 90-minutes ($120)
Please email to make an appointment: bibi.lorenzetti@gmail.com

ABOUT BIBI
After meeting Shri Sharath Jois in a workshop in New York in 2011 Bibi knew she had found her Guru. Since then she has traveled yearly to see her teacher in Mysore, India and study under his guidance at the Krishna Pattabhi Jois Ashtanga Yoga Institute (KPJAYI).

Bibi is currently learning the Advanced A Series under the guidance of Shri Sharath Jois, her beloved Guru. She assists Kristin Leigh and Barbara Verocchi at the Shala's Mysore program in NYC.

Bibi is passionate about her personal yoga practice and the Ashtanga lineage. Her devotion and love for the practice come through her teaching, inspiring others to stay on the path. She shares this with enthusiasm and contagious joy! Bibi guides her beginner students in the building of a daily practice, and assists the growth of the more advanced practitioners. Her teachings are inspired by her own practice and the desire to foster greater introspection, and a deeper sense of self in order to evoke clarity, light, space, and stability.

In her work as a health coach, Bibi emphasizes taking proper care of oneself through fine-tuning the body and tapping into its inner wisdom. In her programs, Bibi supports her clients in making radically positive changes in the way they feel about and perceive themselves through food and cooking.

"I extend boundless gratitude to my Guru Sharath Jois, and my teachers and mentorsand look forward to sharing these transformational and awakening practices with you." -Bibi

Photo: Bibi teaching at The Shala (NYC)

Bibi on Basil

Bibi in Burque May 16-24.
Bibi's website.

Krista Shirley Returns to the 505

Visiting Teacher: Krista Shirley
MYSORE CLASSES
Monday-Friday April 16-25.

PRACTICE+THEORY
Sunday, April 20 from 9-11:30am.
Led primary series followed by a discussion on practice.
New students and beginners are welcome to attend.

About Krista:
Krista Shirley is a KPJAYI Level 2 Authorized Ashtanga yoga teacher and owner/head teacher at The Yoga Shala in Orlando, Florida.

Krista has been a dedicated student and practitioner of Ashtanga yoga for over a decade. She found this practice in college and it touched her so deeply she traveled down a path different than what was originally laid out for her. After graduation she started traveling the world delving deeper into her yoga studies. After meeting Shri K. Pattabhi Jois in a workshop in New York in 2004 Krista knew she had found her Guru – his essence was undeniable, his spirit light and loving, and his vast knowledge of asana, Sanskrit, chanting and philosophy was an endless well to draw from. Krista has made eight trips to Mysore, India to study at the Krishna Pattabhi Jois Ashtanga Yoga Institute (KPJAYI) in order to study with Guruji and Sharath, connect to this lineage and feel the essence of this living parampara. In 2009 Krista received Level 2 Authorization by the Krishna Pattabhi Jois Ashtanga Yoga Institute to teach both the Primary and Intermediate series. She is currently learning the Advanced A Series.

Krista’s dedication to her personal yoga practice and the Ashtanga lineage shine through in her teaching. Her energy is contagious and inspiring! Krista specializes in meeting each student where they are, helping them not only create a habit of daily practice, learn the sequence of asanas, work towards physical mastery of the postures, but also helping each student go inside themselves to heal old wounds, forgive old hurts, let go of the things in their lives that no longer serve them. Krista is here to help you begin or advance your Ashtanga Yoga journey and looks forward to sharing this transformational and enriching practice with you.

About Mysore:
“Mysore style” is traditionally practiced silently, with individual instruction, and is named after Mysore, India, where Ashtanga yoga originated and was taught by Sri K Pattabhi Jois for many years. Anyone is welcome to come to this class. Students will work at their own pace, according to his or her individual needs, while Krista walks around the room providing hands on adjustments and verbal instruction as needed. If you do not have the primary series memorized, you will spend your first few weeks in class repeating bits of the standing sequence until it is committed to memory. At that point, you will come in daily, do your sun salutations, standing postures, seated postures and finishing postures on your own, under the guidance of your teacher. Mysore style is the absolute best way to learn and practice Yoga. It enables you to create a dedicated, daily practice that will take you infinitely deeper into the peace and calm a quiet mind and strong body can provide.

Ashtanga Yoga, done daily, will increase flexibility, strength, endurance, and physical and mental balance; it will cleanse the internal systems of the body and provide a healthy source of focus and dedication in ones life – something everyone needs!

About Led:
Ashtanga Primary Series - Yoga Chikitsa (Yoga Therapy):
This traditional sanskrit counted class will explore the fundamentals of the Ashtanga Yoga Method in a led/guided classroom setting.: The Vinyasa system, expanding the breath, and the principles of the bandhas and drishti. Experience continuous movement with breathe learning the harmonious flow of the first series in its traditional form. Primary Series will cover the Sun Salutation, standing postures, seated postures and all finishing postures from the Ashtanga Yoga tradition. This class is recommended for those already exposed to Ashtanga Yoga practice.

Happy Maha Shivaratri!

Thunderspank - P.J. Hefferman