Why Stress is Useful: Meditating With The Radiance Sutras

The Flow of Opposites

Measurable Meditation

The Opposite of Stress

The Internal Asana Flow

Continuous Flow of Love

It’s All About Survival

The Thrill of Aliveness

There are two major challenges to learning to meditate.

Meditation Teacher Training

Lorin Roche

Dr. Lorin Roche began practicing with the Vijnana Bhairava Tantra in 1968 as part of scientific research on the physiology of meditation. He has a PhD from the University of California at Irvine, where his research focused on the language meditators generate to describe their inner experiences. He is the author of The Radiance Sutras and Meditation Made Easy. With his wife, Camille Maurine, he wrote Meditation Secrets for Women. A teacher of meditation for 46 years, Lorin’s approach centers on how to customize the practices to suit one’s individual nature. Lorin leads the Radiance Sutras Meditation Teacher Training, a 200 hour certification program registered with Yoga Alliance. Lorin teaches regularly at the Esalen Institute and around the world.

www.meditationtt.com

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There may be days when we long to escape to a monastery, cave, or meditation hut but we have families to care for, bills to pay, obligations to fulfill; negotiating the challenges of modern life can be stressful. As Dr Sojai says in his bestselling new book The Urban Monk, our “modern stressors are basically death by a thousand cuts.” To prevent this, Dr Sojai shares practices for householders, telling us how we can modify a monk’s secret remedies for the urban life and how we can combine them with lifestyle hacks for peak performance.

The book’s 10 chapters begin with a discussion of stress and its relationship with our vitality. It segues into nine facets of our health that we can positively impact by becoming an ‘urban monk.’ These are: Time, Energy, Sleep, Stagnant Lifestyle, Weight Gain and Negative Self-Image, Connection to Nature, Loneliness, Money, and Living a Life of Purpose. The range of categories demonstrates an understanding of the holistic nature of well-being. Dr Sojai opens each with a case study. In his conversational, yet expert tone, he offers solutions that include Eastern practices (Tai Chi or breathwork), foods and tonic herbs, and modern hacks or practical advice such as budgeting, farmers’ markets, walking to work, or maintaining a cool, dark bedroom.

The combination of techniques and perspectives and the ease of their implementation will inspire you to upgrade your life, making this book a worthy addition to any reading list.

Purchase The Urban Monk here. (Rodale Wellness)

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

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Healthy, relaxed, peaceful, flexible, a layer of core strength and a generous dollop of surrender. These are some of the qualities that may come to mind when we think of yoga. Advertisements for yoga studios and clothing depict happy, beautiful, young, vibrant people doing superhuman poses. All of this suggests that yoga offers the ability to tap into the legendary fountain of wellness and vitality. Yoga has become a lifestyle for millions, a balanced form of exercise for all ages, and a sanctuary from the hurried and frazzled modern-day rat race.  

So why is it that despite the regular practice of this ancient healing art, so many contemporary yogis are faced with adrenal fatigue?

Well, first of all—take a look at the reality of our modern lifestyle. Stress is everywhere. On a scale of 1-10, a normal stress level in today’s world is a 12.

The adrenals are an integral part of our body’s stress response system. They are a pair of endocrine glands that sit on top of the kidneys. The adrenals are responsible for initiating the fight or flight mechanism that protects us from danger. This mechanism does not distinguish between various types of predators and threats we face in modern life, so it is triggered dozens to hundreds of times a day by the perceived dangers we face including (but not limited to) deadlines, debt, and traffic.  As a result, we live much of our lives in varying degrees of activation of the fight or flight response. This chronic stress creates real, measurable physiological changes that, over time, can be detrimental.  

We become depleted by the never-ending demands of our modern lives. And the effects of long-term presence of these fight or flight hormones can lead to unwanted consequences such as abdominal weight gain, reproductive hormone imbalances, poor digestive function, anxiety, depression, and blood sugar imbalances. This happens because of a redistribution of resources. When we are in danger, the body is not worried about nourishing, repairing, rebuilding, digesting, reproducing, or balancing; it is only focused on diverting energy to the systems we need to fight or run away. Short term, the fight or flight mechanism can save our lives, and often does. But long term, chronic exposure to stress or perceived danger leads to breakdown of the major body systems we need to maintain health.   

The second major reason we are seeing a virtual epidemic of adrenal fatigue is that, in addition to the stress we are aware of, we are affected by a variety of stressors that are entirely invisible to us.

Although yoga can offer ease in helping manage daily stressors, our practice may not be enough to balance the cumulative effects of hidden inflammation, infections, toxins, and hormonal dysregulation. In these situations, you may need more than yoga; advice from a qualified healthcare practitioner may be beneficial.  

When we consider why yoga alone may not be enough for us to counteract adrenal fatigue and combat these hidden stressors, there are several additional factors that relate to how we practice. We might find them surprising. After all, aren’t we yogis supposed to know better than to allow ourselves to get burnt out? Doesn’t yoga train us to remain relaxed in the face of stress and breathe deeply when anxiety threatens to derail our heart’s noble plans? What is happening on and/or off the mat that is keeping us from managing all this stress?  

Here are some of the top reasons I’ve observed to help explain why yoga alone may not be enough to prevent  adrenal fatigue today—and why our relationship to our practice may be the most important factor when it comes to strengthening our resilience and preventing burnout.

Yoga can become just one more thing on our to-do list.  

We all know this one. After a late night followed by an early morning that involves a skipped breakfast and double latte, then a long day of checking items off a stacked list of to-dos, we opt to put off dinner and charge in 5-10 minutes late to our yoga class and then practically collapse onto the mat. Rather than staying there, we push ourselves to get up and muscle through a flow sequence, which temporarily eases tension, but all too often leaves us doubly exhausted and over-extended. Sometimes the best way to practice yoga is to say no to class. Sometimes 10-15 minutes of deep restorative poses at home after a nourishing meal and bath may be much more supportive to your tired adrenals.  

Spiritual chauvinism.  

This happens when we don’t give ourselves a break because we are so blindly committed to the transformation that yoga or another spiritual system has to offer. We think if we just do one more class, sing one more mantra, stay for one more kirtan, or hold the pose for one minute longer, we will be closer to enlightenment.  Sometimes it is the competitive edge within us that wants to be able to say we did seven 7:00 am classes this week. We push ourselves and become so attached to the form that we lose sight of the heart and soul of the practice—which is all about nourishing the Divine within us, moving with the seasons, and listening to our inner guidance. Often, we hop from class to retreat to training to festival without taking the time to integrate what we have learned. Consider whether you would benefit more from one more class or simply a moment to digest. A night off may be the best thing for your body and spirit.  

Yoga practice can become a kind of pseudo-spiritual aerobics.

With all due respect to the many schools, lineages, and techniques taught around the world, this point has been brought home to me by many a burned-out yogi. Some styles may be just the right practice for some people some of the time, but they are not right for all the people all of the time. Some classes may contribute to the hurry-up-and-do-your-yoga-and-say-namaste attitude rather than being an antidote to our stressful day.  A good measure of whether a workout is too much is how you feel after. If you find yourself exhausted not long after class, or in the following 24-48 hours after being on the mat, that particular practice may not be a good match for your adrenals at this time. Try balancing more vigorous classes with restful, restorative postures at least two or three days a week.  

Yoga can become an outward social experience rather than an inward practice.

Although the benefits of community found in class or in the studio are many and undeniable, the aspects of yoga practice that are most beneficial for the overworked adrenals are those that allow us to turn inward. After a busy day at the office or with family or clients, our stillness, silence, and inner inventory can offer the greatest service to our weary and wired neuro-endocrine systems. We are often nourished by community but just as often it requires a great deal of energy to navigate the social environment of the studio. Consider balancing your in-studio practice with a renewing and restorative home practice, where the emphasis is on creating a space for self-awareness, self-care, and stillness.  

We tend to value the yang aspects of yoga over the yin.  

In a world where the masculine energetic pattern is so frequently the dominant paradigm, all yoga can appear to be yin. But within the world of yoga, it is the yang aspects—including asana, alignment, flow, and chant—which tend to receive the most attention. If you examine most studio schedules and compare the number of yang classes to the yin and restorative…it is frequently about 10 to 1.

This is also reflected in our tendency to focus more on the physical aspect of yoga than the spiritual or psychological. For example, a class ratio of 55 minutes of asana to five minutes of savasana. The answer is not necessarily to change all the classes, but to shift your attention within each class and ensure your focus is on the inner environment as much as the external and physical. Take an extended savasana if you arrive tired or block out time after class to remain in the stillness you have cultivated. Rest between poses and pace yourself when needed, rather than struggling to keep up with a flow that seems faster than your body wants.  Most importantly, go to the restorative class at least once a week. Teachers—slow down and deepen your breath.  

Yoga can become an excuse to indulge.

This is a sneaky variation on “I just went to the gym so now I can have a large milkshake and fries with my dinner.” A regular yoga practice is essential for many of us to survive in the modern world, and we can become almost obsessive at times about making it to our class because we know what happens if we don’t. While this can be a powerful self-preservation instinct, sometimes it is a sign that the other stressful things we are doing in life require more than a few yoga classes each week to balance them out.

Sometimes we use yoga to justify not making the changes in our lives that we know we need to make. If you are eating an unhealthy diet and then going to yoga class to make yourself feel better about it, the answer is not more yoga.  If you are staying up too late at night, and then need a yoga class to fend off the irritability that you feel rising by noon the next day, the answer is not more yoga. If you go to an early morning class so you don’t feel guilty about going straight across the street afterward to order a triple mocha, you might be better off sleeping in and having a good breakfast.  

At its heart, the essence of yoga is profoundly in service to psychology and what the masters call our inner work. Because of yoga’s ability to tune us back in to our selves, our bodies, and the state of our minds and hearts, I frequently recommend yoga to people who have all of the signs and symptoms or a diagnosis of adrenal fatigue. Just as often, however, I have had to counsel people to back off temporarily and re-evaluate their relationship to their yoga practice.  

We are faced with so many stresses, visible and invisible, that at times yoga alone may not be enough. A common mistake I see among yogis is that they believe because they are practicing yoga, they are immune to health problems or imbalances. Many yogis also tend to lean away from the standard medical establishment. As a consequence, they might wait too long to seek medical advice. Taking an adrenal supplement from the health food store is great, and often recommended, but it is no substitute for taking the time for a trained healthcare professional to review your case. 

As an answer to our prayers, like a hero arriving on the scene in the moment of greatest need, functional medicine has risen in response to the crisis of modern health care. Functional medicine is the meeting place of Eastern and Western medicines, and incorporates new advances in laboratory diagnostics to prescribe lifestyle, supplement and nutrition programs for conditions, including adrenal fatigue, that are often difficult to diagnose.

In order to truly reap the benefits of a yoga practice, we need a strong physical foundation. If you recognize yourself in this discussion, consider making some of the subtle changes suggested and also consider consulting with a trained functional medicine practitioner to see if you are a good candidate for adrenal or other functional diagnostic testing.  

Dr. Eric Baumgartner, LAc practices functional medicine and acupuncture, and is the creator of the Essential Medicina product line. Learn more at: essentialmedicina.com.

Eric Baumgartner

Eric Baumgartner, LAc, is a Doctor of Acupuncture and Functional medicine who practices in Ojai, CA, and works with clients around the world via phone/skype. He is also the creator of the Essential Medicina herbal product line, featured in Café Gratitude. www.essentialmedicina.com.

www.essentialmedicina.com

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by John Sahakian C.Ht. ERYT

photo by David Young-Wolff

Whether we smile or frown, laugh or scowl, approach our lives with wide-eyed wonderment, or bitter tears, our faces are almost always active. Day in and day out, our facial expressions can have a powerful effect on our lives. It doesn’t matter if we’re communicating feelings such as happiness or anger, reacting to the facial expressions of others, or responding to stimuli in our environment, our face is a gateway for emotional energy. With a relaxation practice that directs our attention toward this part of our body we can experience relief from the demands of life and restore a sense of peace and well-being that will be felt on the inside – and be visible on the outside.

The stress reaction of muscular tension in the face and its consequences is not unlike the stress reaction in other parts of the body. A primitive and natural response to danger, fear triggers the sympathetic branch of the autonomic nervous system modifying our blood chemistry, affecting distribution of blood, and potentially saving us from harm’s way. This life saving function is rarely needed in the modern world because its purpose is to help us during actual physical threats in the wild. We frequently use fear unintentionally to combat psychological attacks instead of physical ones. Evidently, it is difficult for our body/nervous system to make out the difference between a predatory beast and a job interview, or other psychological stressor.

The first steps in letting go of tension are to accept that there is nothing to fear and that it’s more helpful for us to be calm in any given situation. This might be easy in theory, but changing a primitive response designed to keep us alive requires a diligent practice in awareness. Just remember — the practice of reducing tension is cumulative and builds on itself to gently coax our nervous system into more frequent states of safety and homeostasis, or balance.

Studies show that we tend to wait until we are suffering from the effects of stress before we take action. The practices of Downward Face (see below) are recommended not only for recuperating from the adverse effects of stress, they can also serve as preventative medicine by helping to better manage the unconscious emotional reactions that create tension in the first place. By repeatedly catching ourselves when the stress response is activated in the face, we begin to accept that it’s not always necessary to be afraid of something that only threatens us psychologically. Additionally, knowing that we have the power to choose healthy responses to life’s challenges could even inspire us to use our facial muscles to smile more often, which research has shown can have a positive influence on others and improve our experience of life.

Regardless of how you feel right now, try taking a few minutes to practice Downward Face. Mindfully follow these simple steps and remind yourself that awareness without judgment is key.

The first part of the practice delivers more blood flow into your face to stimulate the muscles. The second part of the practice focuses on relaxing the face through the use of focused attention.

Practice Downward Face: Restorative Facial Yoga

Sit or lie down in a comfortable position, close your eyes, and take a long deep breath.

While you take three more slow, deep breaths, use the tip of your tongue to massage the inside of your mouth and push the skin outward all the way around in front of your teeth, behind your cheeks, and even along roof of your mouth. Include the soft tissue in the massage below your tongue and behind your front teeth, as well. After your third breath, simply relax the face and tongue and notice what you feel.

As you continue to consciously take slow, deep breaths, open your mouth and eyes as wide as possible. Keeping your eyes stretched wide open, very slowly lower and raise just your eyelids a few times.

Let the breath settle, but continue to be aware of it and close your eyes again. Use your fingertips to softly and lightly tap all over your face and forehead repeatedly, like a spider scampering over your skin.

Keeping your eyes closed, rest your awareness at the center of the top of your head. Be aware of your breath, allowing it to move naturally and with ease.  

At a snail’s pace, move your attention down the front of your face, beginning at the forehead and temples, then to the middle of the forehead over the eyebrows, then finally rest your awareness at the third eye between your eyebrows. Linger there for three to five breaths with the intention for your face to be passive, neutral, and inactive.

Continue to move your attention around the eye sockets, repeating the suggestion silently in your mind for your face to be passive, neutral, and inactive, while relaxing the eye muscles.

Slowly move your awareness around your nose and cheek muscles, relaxing the jaw, tongue, and top and bottom of your lips, inside and out, still maintaining the attitude of being passive, neutral, and inactive.

Take your time, as you move your awareness around the chin, dropping down to the throat, allowing it to be passive, neutral and inactive.

Conclude your practice with a nice long, comfortable breath and notice how relaxed your face feels. Turn your attention to the feeling in the rest of the body. Enjoy the experience of simply being.

Practice the restorative yoga of Downward Face as often as you’d like to release the habitual tension that builds up in your face to promote balance, peace, and harmony. You might find yourself frowning less and smiling more.

John Sahakian C.Ht., ERYT is a clinical hypnotherapist who conducts workshops on stress management. He is the creator of The 3-Minute Cure and the founder of the Clinic for Integrative Mindfulness and Stress Reduction in West Los Angeles. He is also known to teach some yoga, and he finds a sense of balance and connection to the breath and nature while surfing. threecircleflow.com; johnsahakian.com.

John Sahakian

John Sahakian is a Clinical Hypnotherapist and Counselor and sees clients daily for all stress related issues, via Skype, Facetime, Whatsapp, and in his west Los Angeles office. This article is based on the short film “Into Being,” featuring John and his son Bodhi, and was a winner at the Patagonia Short Film Festival. Please visit: www.johnsahakian.com

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All biases aside (he taught me how to meditate after all), davidji delivers a gem with his second book destressifying. I can personally attest to his mastery of stress management and the Vedic teachings of meditation, yoga, and Ayurveda, all of which combine to offer an integrative and real-life guide to changing your relationship with stress. He delivers profound wisdom in a way that is relatable, easily digested, and at times downright entertaining!

The first section of destressifying explains everything you need to know about stress, gives you a clear understanding of why it shows up in your life, and awakens you to just how powerful your response to it is. Then davidji masterfully guides you through a series of introspective exercises and practices to help you master areas of your life that contribute to your experience of stress. You will learn conscious communication principles as well as meditation practices to heighten your awareness and allow you to explore your needs and heighten your emotional awareness.

We all experience stress, which is defined as, “the anticipation of our needs not being met.” After reading this book, I was lovingly reminded that stress on it’s own isn’t the enemy. We all hold the power to choose how we perceive our needs not being met and we can control the stress in our lives by controlling our response to it. davidji shows us how we can use practice to change the way we experience our reality.

destressifying

by davidji

Hay House, Inc.

Megan Monahan is an LA-based Chopra Certified Meditation Master who is the director of meditation at Wanderlust Hollywood. She teaches at Unplug Meditation, with corporate groups and private students and hosts retreats and teaches s at The Chopra Center for Wellbeing in Carlsbad, CA. meganmonahan.com

Megan Monahan

www.meganmonahan.com/

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by Cathering Auman, LMFT

Green Tara Press

In this fast-paced world, many of us don’t have the time to relish this journey of life. We are overworked, underpaid, and disconnected. This can cause dis-ease. However, we can push the reset button by utilizing some of the techniques offered in Catherine Auman’s Shortcuts to Mindfulness: 100 Ways to Personal and Spiritual Growth.

Reading this short collection of mindful essays is like embarking on a spiritual journey, awakening on a meditative trip, and diving beneath the surface and rediscovering the relationship between oneself and the universe. 

Auman’s writing is inspiring, and moment by moment, regardless of circumstances, can elevate the reader to a psychological state of awareness through her expertise on spirituality, relationships, love, tantric sex, and self-development.

For example: I’ve personally benefitted by using the technique Auman suggests to use the breath to induce feelings of blissfulness. I’ve been able to use this to ease myself out of difficult situations, or to just enjoy the moment and be completely present.

The inspiring stories in Shortcuts to Mindfulness make it one of those books you gift to a friend, recommend to a relative, or prescribe to a client. It is both spiritual and practical, focusing on life-challenging applications of mindfulness with easy-to-implement and excellent tools for dealing with anxiety, depression, and stress.

Reviewed by Collette Gee, certified neurolinguistic practitioner, violence prevention specialist, and holistic relationship coach, who helps men and women create and sustain healthy relationship patterns and behaviors: findinghappily.com.

Staff Writer Lakshmi

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Unfortunately, in the US, vata imbalance is nearly ubiquitous. All you have to do is turn on the news, and you’ll be subjected to a mental cyclone of vata energy in the form of ideas provoking fear, overwhelming angst, and uncertainty. We hear stories of people expressing their imbalances in extremes of all kinds. Any extreme action, or reaction, at its core is an expression of vata excess, or imbalance, in the mind. While there are many ways to describe a vata state of mind, the common term for it in our culture seems to be anxiety.

Although the word anxiety is part of our daily lexicon, people are often still unclear about what it entails, especially when it comes to being diagnosed with an anxiety disorder. My conversations surrounding anxiety sound something like this:

Q: What is anxiety?

A: It’s a state of vata excess in the mind and body. An excess of the energy of vata can feel like worry, fear, dread, insecurity, overwhelm, hypersensitivity, poor impulse control, internal conflict, indecision, instability, and any of those other states of mental unease. A lot of people describe anxiety as feeling stressed.

Q: What do you mean by, “a state of vata excess, in the mind and body?”

A: It’s an energetic state where there is more vata present in your life than your being prefers. According to Ayurveda, we can sense imbalance at the level of spiritual intuition first. If the imbalance remains unrecognized, we will then see signs of that same imbalance at the level of the emotions and mentation patterns. If the imbalance remains unaddressed, we manifest signs and symptoms of that imbalance in the tissues of the body. In my experience, the first tissues affected in the body are those of the digestive system; which is why it’s common for most of us to be acutely aware of the effects of stress on our guts.

Q: How do I know if there is more vata present in my life than my being prefers?

A: Simple, if you have an excess of vata energy, you will be seeing signs and symptoms of vata imbalance (see table below).

Q: Okay, great. I have a vata imbalance. How did this happen?

A: First: Realize that the majority of us are suffering from some form of vata imbalance. It’s a result of living in a vata-rich environment of modern urban living. Modernization, globalization, and urbanization are forces high in vata because they represent fast movements and growth. This means that the environment is one clear input of vata energy into your being. Vata energy can be coming into your life in countless ways. The most common inputs of vata seen in people’s lives today are transitions (such as divorce, moving, or change of career), information overload (including news and the internet), travel, lack of routine, and eating habits (processed foods or eating while surfing the internet). Anxiety may appear to be on the rise because we are either being made more aware of it or because all of these modern-day challenges feed it into us directly.

Q:  How do I get rid of this extra vata if it’s coming in through all these different ways?

A. The good news is that as you balance vata, you will feel less overwhelmed, and have improved processing and memory. There are as many opportunities to balance vata, as there are inputs of vata. The key here is to choose the opposite qualities of vata in every aspect of your life. One step is to aim for more warmth, grounding, stability, stillness and nurturance in all facets of your life: relationships, career, routine, and diet, for example.

Q: How do I know if I should go see a doctor about this, and what can they do about it?

A:If you are experiencing these feelings more days than not for a period of more than six months, you may likely be classified as having an anxiety disorder; especially if these feelings are impairing your ability to handle normal life tasks. In the doctor’s office, the more physical symptoms you have associated with your anxiety, the more likely you are to get a prescription for medication to address an anxiety disorder. All pharmaceuticals have potential side effects, and it is serious to adjust brain chemistry, so it doesn’t hurt to earnestly try to reduce vata naturally (see suggestions below) as a first line approach to treatment. Of course, Ayurveda is always a powerful adjunct to pharmaceutical treatment. Even if you are on medication, reducing vata can help you to lower your dose, or to wean you off the pharmaceuticals. All tapering of medications should be done under the supervision of a doctor.

For anxiety-relief, ten powerful tools to reduce vata in the mind and nervous system (in no particular order) are:

1. Develop a baseline routine. Nobody experiences the same thing everyday, but we can have a baseline to our daily rhythm. Rising and going to bed at approximately the same time, and even having a simple ritual (drink triphala, go to restroom, read affirmations) in the morning and night can be an effective way to strengthen circadian rhythms.
2. Brahmari Pranayama. This is “bumblebee” breathwork. Look for video demos on YouTube or read about it in Iyengar’s Light on Yoga. Any exercise to deepen and slow the breath is going to activate the parasympathetic nervous system and reduce anxiety, and as such there are a few types of breathing exercises that can be vata-reducing.

3. Forehead-to-the-ground asana. It’s incredible, but true. Literally placing your forehead to the ground and taking a few deep breaths while you visualize Mother Earth absorbing all of your excess stress also calms the stress response of which anxiety is a byproduct. You can be in child’s pose, in any variation of a forward fold, or even just lay flat on your belly. All of these poses reduce vata.

4. Marma Point Therapy. This is akin to using acupressure on a certain point along an energetic pathway (nadis or meridians). For anxiety reduction, there is a poignant point on the left hand. More specifically, the marma point is on the left palm just below the middle finger bottom knuckle. For most of us, the bottom of the bottom knuckle is going to be about a quarter to a third of the way down from the top of the palm. Allow the left palm to collapse and relax as you press into the point with your right thumb. Close your eyes and take a few deep breaths.

5. Get enough sleep. We have all been sleep-deprived at some point in our lives, and most of us can remember how that felt to be moving through the day floating, half-present, and feeling depleted. Sleep is when the body rejuvenates, so making sure we have enough time in slumber is a great way to allow the nervous system to restore itself, reducing anxiety by addressing and healing the root causes of imbalance through rest and assimilation.

6. Ingest vata-reducing nervines. This is a class of herbs that warms and rejuvenates the nervous system. Most of these herbs also have grounding effects on the subtle energetic body. My favorites are shankpushpi, jatamamsi (related to valerian), ashwagandha, brahmi, and tulsi. See your practitioner for appropriate combinations and dosing.

7. Spend quality time with yourself. By connecting to the experiences that bring you true joy, you can reduce vata and reclaim some of your usual energy expenditure to others. Most of us do not have enough time alone where we are engaging in fun, or quality-time with ourselves. We use our alone time to work or clean or get things done. When we enjoy our alone-time (and prioritize it), we end up grounding in our sense of self and purpose and reducing vata in a powerful way.

8.Consciously reduce multi-tasking. Focusing on one thing at a time, and completing the activity, is a great way to reduce vata in the mind. The more we try to do at once, the more scattered and anxious we feel, and the less likely we are to produce quality outcomes.

9. Shirodhara. This is a lovely Ayurvedic body therapy which involves dripping herbal oil over the third eye (6th chakra) and allowing the warm oil to coat the entire scalp. You can find this at any Ayurvedic healing center, and even many upper end spas. Warm oil scalp massage at home produces similar anxiety reduction, especially when done regularly.

10. Meditate. Most people I know begin meditation because they want to address their anxiety or stress. Everyone with a regular meditation practice will report diminished symptoms of vata in the mind, including anxiety.

The most challenging aspect of balancing vata is consistent practice. Two weeks of a regular practice of any of the suggestions above is the minimum amount of time needed to assess its effects. The more consistent you are, the greater the vata reduction. You will likely fall off track, and that’s okay. Just get back on. Every step counts.

Dr. Siva Mohan integrates Ayurveda with modern medicine in her Ayurvedic wellness practice and educational programs to define and achieve whole-being wellness. Dr. Mohan specializes in addressing the psychospiritual basis of healing: doctormohan.com.

Dr. Siva Mohan

Dr. Siva Mohan integrates Ayurveda with modern medicine in her Ayurvedic wellness practice and educational programs to define and achieve whole-being wellness. Dr. Mohan specializes in addressing the psychospiritual basis of healing. svasthahealth.com.

www.svasthahealth.com

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While the positive aspects of travel include seeing new places, meeting new people, and many other joyful experiences, we have to find ways to cope with the mind/body stress and anxiety associated with changes in our usual daily routines and rhythms.

According to the science of Ayurveda, the psycho-physiological, elemental or chemical balance of an individual is affected by the physical and emotional activities of the mind, body, and senses. The changes in our regular routines associated with traveling influence our biological humors/doshas as well as our elemental make-up on a cellular level and often cause disturbances in our mind and body.

Most imbalances associated with travel are related to the aggravation of vata (air and space elements) and some aspects of pitta (fire and water elements). Extended sitting may cause sluggish elimination, excessive movement may cause anxiety, irregular eating schedules and changes in diet may disturb digestive enzymes and our digestive fire, just to name a few – and all can affect our mental, emotional, and physical balance.

The knowledge of Ayurveda provides us with some travel-friendly tips to address a number of these possible vata and pitta imbalances:

• Dryness and Dehydration
  • Self-Massage with Oil – Before and After Travel

The aggravation of the vata (air and space elements) can lead to dryness of the skin and internal tissues. Gently massage your body (including ears and feet) with warm oil before and after travel to help sooth and calm your vata imbalance. (Wear socks if you’re oiling your feet.) If possible, try self-massage during your travels, especially in the evening, to encourage moisture, healthy circulation, and sound sleep. If oiling during travel is a little inconvenient, a gentle massage can be accomplished without oil.

Don’t forget to apply two-four drops of herbal nasal oil into each nostril before, during (if possible), and after your journey.

• Drink Water Regularly

Drink 8 to 10 glasses of water daily to keep yourself well hydrated.

Avoid fizzy drinks, ice cold drinks, alcohol, and caffeine as these may disrupt digestion and aggravate anxiety. Opt for herbal tea, or warm (or room temperature) water instead.

• Practice Alternate Nostril Breathing

This breathing technique will help alleviate stress, anxiety, and sleeplessness.

• Constipation, Irregularity and Diarrhea
  • Constipation is a comment complaint with travelers. Make sure to pack healthy snacks that are easy to carry such as fennel seeds, pumpkin seeds, sunflower seeds, figs, prunes, or raisins. Don’t forget to chew well! Remember to pack some triphala (in powder or capsule form), which gently aids healthy bowel movements.
  • In the event of diarrhea or excess gas, combine a pinch of dried ginger and a pinch of dried nutmeg powder in a glass of warm water and drink before your meals.

• Indigestion, Nausea and Heartburn
  • For indigestion, combine a teaspoon of chopped or sliced fresh ginger root with a few drops of lime and a pinch of sea salt. Nibble on this before your meals.
  • Heartburn can be addressed with peppermint tea, as well as chewing on an equal amount of coriander, cumin, and fennel seeds.
  • If you have access to it, sip on aloe vera juice to balance digestion and reduce nausea.

• Colds or Flu
  • Take a teaspoon of amalaki (Indian gooseberry) three times a day to aid your immune system and act as a rejuvenative. Amalaki is an excellent natural source of both Vitamin C and iron.
  • Drink warm water throughout the day to aid in removing toxins from your system and hasten recovery from cold and flu.
  • Drink turmeric or holy basil tea.

• Sunburn
  • At some point in our lives, most of us have experienced the discomfort that accompanies a little too much sun exposure. Apply cooling aloe vera gel (pure if you can find it, not the type with alcohol) to your burned areas. If you can find an aloe plant, lightly rub your skin with the gel inside an aloe leaf.
  • Remember to drink plenty of cool (not cold or icy) or room temperature water to maintain hydration. Sip water throughout the day and evening, rather than taking in your entire daily water intake at one time.
  • Applying coconut oil or dairy milk is effective for soothing sunburned skin.

• Jet lag
  • Eat a small chunk of ginger root or two capsules of ginger one to two hours before your flight.
  • As soon as you reach your destination and it’s conveniently possible, massage your scalp and the soles of your feet.
  • Enjoy a pinch each of dried ginger and nutmeg mixed in a glass of water or milk.
  • Practice deep belly breathing, stretch, and walk as much as you can.

• General Travel-Friendly Tips
  • Avoid stimulants such as alcohol, caffeine, fizzy, or sugar-laden drinks.
  • Practice gentle self-massage three times a week prior to the journey. Don’t forget about your ears, temples, forehead, jaw, and the soles of your feet.
  • Palm your face, cheeks, and eyes to prevent puffiness.
  • Practice eye exercises to help relieve tension in the eye muscles.
  • Take regular breaks during long car drives to stretch and take in some deep breaths. Practice chair-style exercises while seated in an airplane and get up as often as possible to stretch and move. Be mindful of how you are sitting during your travels – choose supportive postures and positions.
  • Make supportive food choices and travel with healthy snacks that are easily digestible.

Pack yourself a travel remedy kit with dried ginger, nutmeg, amalaki, coriander, cumin, and fennel seeds, a small bottle of aloe juice and gel, a small box of raisins, prunes, or figs, some herbal tea, as well as a small bottle of massage oil and nasal drops. Don’t forget your water bottle.  Your kit need not be elaborate; make it convenient for yourself.

Remember to practice mindful actions that will help you feel grounded and comfortable. Incorporate some yoga, meditation, and regular breathing exercises daily. Have fun and enjoy your travels.

Ram Tamang

Dr. Ram Tamang is a licensed Ayurvedic Physician & Herbalist (India & Nepal) and a Registered Ayurvedic Specialist in the USA.  He is a partner with The Healing Gardens of Ayurveda and serves as the master physician. In addition to his full time clinical practice, Dr. Ram is a lecturer at several, national and international schools and colleges. Dr Ram is involved in many different organizations, associations and publications that help build and sustain a growing community of people passionate about the value of Ayurvedic Medicine.  He is a charismatic public speaker and has presented on various health issues and Ayurvedic Topics at events and radio shows around the world. He currently serves on the executive board of the Council of Ayurvedic Research USA: Thehealingardens.com.   

www.thehealingardens.com

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Yoga to Promote Sound Sleep

When asked of the Buddha “Are you a man, or a God?” the Buddha replied…

“I AM AWAKE.”

I’ll start with the bad news—in some cases, chronic insomnia has no real cure. While there are many types of insomnia and many reasons for sleeplessness and sleep difficulties, for some of us, no matter the herbal treatments we seek, there may still be no end to the challenge.

It is important to know that if you have tried Western medicine, holistic medicine, meditation and more, and have still not “solved” your sleep issues – this does not make you a bad yogi. For some, trouble sleeping may be a “one day at a time” issue, and an opportunity to learn how to live fully with the challenge.

Yoga is not necessarily a cure for insomnia, but it can have some very soothing effects.  If you are struggling to sleep because your mind is agitated, these yoga practices can often slow the system down enough for you to fall asleep.  For those whose insomnia is unrelated to stress, these rejuvenative postures can relax the body and allow for regeneration, as a nourishing practice is essential. Dive in as if you were wrapping yourself up in a new set of sheets.

Rather than seeing our failure to sleep as a problem, it can be an opportunity to investigate our relationship to the night.  There is an ecosystem of nocturnal animals with wisdom to share.

In Buddhism, the ultimate act is to “wake up” to the truth.  If sleep evades you, possibly it can be a gift, giving us a nudge to ask “what does it mean to be awake?”

Legs up the Wall- Viparita Karani

The Bat

Bats are one of the most complex creatures. They are flying rodents, they hunt at night to avoid competition, and they emit noise designed specifically to produce an echo to reveal their prey. As the moon is reflected light, the bat lives by reflected sound. We can learn from the bat to utilize the art of reflection to reveal our path, point out what will nourish us, and show us what we need to see.

Instructions

Find a clear wall space or a closed door. Sit sideways against the wall and roll onto your side with knees bent in a fetal position with your hips close and your head away from the wall. Shimmy closer, keeping the hips 6-12 inches away from the wall and then allow the legs to rest, soles of the feet facing the ceiling, relaxed and supported.

It is said that for maximum benefit, lifting the arms up and away from the wall will increase blood flow to the head; however, you may find that it is just more comfortable to place the palms of the hands onto the belly and allow the elbows to relax to the floor. Feel free to let the legs relax and flop open, or strap the legs just above the knee to keep them together.

Rest here for a minimum of two to three minutes up to 10, 15 or even 20 minutes.  Rise slowly from the pose. Release the legs by allowing the knees to bend into the chest. Roll to one side and allow the blood pressure to adjust, slowly climb yourself into a seated position. Pause for a few moments to ensure the effect the pose.

Adho Mukha Savasana

Downward Facing Savasana: Gravitational Surrender

For those with trouble sleeping, savasana can actually stimulate anxiety, since spending time on the back without sleep or rest can create an association between the position and the trauma of sleepless nights and worry. Since our physical position is connected to our brain patterns, shifting the body, even just slightly, can generate a dramatically different effect on the thought train.

Additionally, lying on one’s back can sometimes create feelings of vulnerability and lack of protection. On the other hand, this position of downward facing savasana turns the direction of energy flow into the earth. The natural downward flow of energy, or gravity, is called apana vayu by the yogis. As yogis, all we need to do is to ride the wave of the downward flow. Students who express irritation at traditional savasana often find lying on their bellies soothing.

Instruction

Lie face down on your belly on a padded surface. The arms can rest at the sides with the palms facing up or stacked to create a pillow. You may keep your neck straight by placing your forehead down or you may turn your head to the side and rest on your cheek. When choosing this option, be sure to time yourself and switch sides to create balance on the neck. When the legs are relaxed, the feet generally “flop” open with the heels dropping out gently to the sides.  Allow this to happen for maximum relaxation.

Follow the breathing tips and remain in adho mukha savasana for 3-20 minutes. Press yourself back into child’s pose for three to five breaths and then press up to sitting.

Chandra Bhedhana

Moon Breath

In the yogic system, the right side of the body is symbolized by the Sun, “ha” and the left by the Moon, “tha.” Together, they create Hatha, a balance of sun and moon energies. Most yoga teachers lead practices that begin with the right side of the body, or the Sun side.  Whatever “side” we do first, we do best, as by the time we get to side two, the body is fatigued. Thus, the sun side of the body is often receiving our full attention, while the Moon may be slightly short changed. It is no surprise then, that we often are left energized, but not necessarily relaxed.

Chandra Bhedhana is a circular breathing technique which nourishes the Moon channel and softens the Sun; to do so, we inhale through the left nostril and exhale through the right.

When practicing, reflect on the power of the Moon, the energy of our internal world. To this day, most religions and cultures operate on a Moon calendar. The Moon, although quiet in countenance, is a powerful force on the water element; it affects the ebb and flow of the ocean and the tides. As our bodies are mainly composed of water, it is no wonder that the moon has such a powerful effect on us. Honoring the moon is a practice of humility and an opportunity to ask for guidance.

Instruction

Find a comfortable seated position. (You may sit on a chair or rest your back against a wall.) The priority is to sustain an extended, long spine as the tendency is to lose the erect posture due to fatigue.

Locate the middle and index finger of the right hand (even if you are left handed.)  Make a peace sign with the right hand and then place the tips of those two fingers into the notch where the forehead and nose meet.  To balance the effort of the arms, you can use the left palm to support the right elbow.

Sitting tall, slightly drop the chin. Exhale through both nostrils, then with the right thumb, close off the right nostril and inhale through the left. Pause. Then, use the ring finger to close the left nostril and exhale out the right.

This is a circular breath, so you are always going inhaling through the left nostril and exhaling through the right.  Try to balance the length of the inhalation and of the exhalation, then lengthening the breath once the pace is comfortable.  Becoming curious about the path the breath travels helps us stay present and become more personally aware.

Practice a minimum of three rounds to feel the effects; continue up to five minutes. Complete with a few rounds of softly coaxing the air to travel through both nostrils with ujjayi breathing.

Supported Child’s Pose

Possum

Thanatosis, or “playing dead,” is a famous defense mechanism of the possum to ward off unwanted attention of a predator or potential mate. So much so that it has even become known as “playing possum.” One of the few nonviolent acts of defense, “playing dead” can be a powerful tool in navigating adversity.  We all struggle with challenges in the urban jungle regarding career and relationships. Often, instead of reacting violently, this strategy can be successful in making a problem simply go away. And whether or not we are facing adversity, coming into relaxed stillness can be beneficial to our nervous systems: By playing dead for a few minutes, we can awaken and be reborn feeling fresh and rejuvenated.

Instructions

Lay out a yoga mat or find a soft surface, then place a blanket over the entirety of the surface to create padding. Find a yoga bolster or stack several folded blankets to make a rectangular supported lift at least six inches high, but no more than a foot or foot-and-a-half off the floor.

Sit in a kneeling position, bringing the big toes together and the knees as wide apart as comfortable. Roll up a hand towel and place it lengthwise under your ankles for support.

Place the short end of the bolster so the length of the bolster stretches away from you; rest your torso on it. You can either have the bolster close enough into you so that your head floats off the top of the bolster and slightly hangs forward symmetrically, or you can allow the bolster to support your head as well and turn your head to one side. When choosing this option, be sure to time yourself and switch sides of the head. The hands can rest on the bolster to create a pillow, or bring the arms down by the sides, whichever is most relaxing. Follow the tips to work with the breath and remain here for 2-20 minutes.

Seated Twist

(With breath retention on the exhalation)

The Owl

The owl is possibly the most famous of all night creatures. Its signature move is extreme flexibility of the neck, turning the head signifies the enhanced perspective, or “seeing things from all sides.” The owl also perceives even small amounts of light within the darkness, allowing it to past the obvious to give the owl its reputation of being wise.

Practicing breath retention on the exhalation allows the body to slow down and feel the power of emptiness. Conversely, holding the inhale is invigorating and helps us to feel full. When practicing on one’s own, breath retention should be simple, without effort. For a full investigation of pranayama techniques, please practice under the guidance of a teacher.

Instructions

Sit comfortably on a cushion, blanket, or bolster, with your left leg bent, left heel pointing towards the outside of the right hip, knee pointing straight ahead. The right leg goes over the left with the right knee pointing directly towards the ceiling, right foot on the floor just to the left of the bent left knee.

Place your right fingertips down four to six inches away from the outside of the right hip to create length in the spine.  Place your left hand onto the right knee and guide it towards you or bring the outside of the left arm outside the right thigh.

Begin with a nice deep inhale to sit up tall and then gently twist to the right on the exhale. Look over the right shoulder as far as is comfortable for you.  Continue to lengthen the spine as you inhale and twist further on the exhalation.

Softly holding the exhalation soothes the nervous system while holding the inhalation wakes us up. At the end of each exhalation, pause for a few moments (try counting to a slow five) to feel empty, without straining. When you inhale, make sure NOT to gasp or gulp air in.

Hold the twist for at least one full minute then release and switch sides by switching the crossing of the legs. This is a long hold for a twist, so please be gentle in the transition.

Anantasana

Reclined Buddha, or Vishnu in Yoga Nidra

Anantasana, one of my top five yoga poses, is often considered to be the deity Vishnu resting on his serpent in the act of Yoga Nidra (a state beyond sleep). As Yoga Nidra is one of my main yoga practices, I love this interpretation of the pose.

It is also called The Reclined Buddha.  The Buddha in this reclined position has many meanings:  One is to show the Buddha in his final moment of enlightenment before his death. The other interpretation is the Buddhist notion that even when sleeping, mindfulness is practiced; this is a reminder that sleep is not a moment to check out.

It can be agreed that whatever the ascribed archetypal origin, Anantasana is a posture of enjoying the relaxed moment.

While practicing Anantasana, find the places in the body that are afraid to relax. Allow the head to become heavy in the hand, allow the belly to spill forward in an unattractive manner.  Ask yourself,“Where else might I let go?”  “If I were to really let go, how would I feel?” And if you’re courageous… “Who is the ‘I’ that is letting go?”

Instructions

Lie on your right side with your knees bent into your chest and your head resting on a flat right arm.  Your left hand drapes over your hip with the elbow heavy.  Enjoy stage one for a few long breaths.  Then, bend the bottom right arm until the elbow is pointed out to the side and the head rests in the right hand.  There should be no effort in the neck, the head should relax fully. (This is my favorite stage; you can stay here for minutes if you like!)  Lastly, and only if you want to add more, take the middle and index fingers of the left hand and take hold of the left big toe.  Slowly and gently begin to straighten the left leg bringing the left foot towards the ceiling.  Stretch to your comfortable level of flexibility.  Relax here for 30 seconds up to several minutes.  Be sure to practice for the same amount of time on side two.

Breath Suggestions for All Poses

Begin breathing in through the nose and then slow down the exhalation through the mouth allowing it to be slower and longer than you may think you can do, until you are fully empty. Beginning this way will kick start the relaxation process signaling your body that it is time to slow down.  Then watch the breath slow itself down on its own.

After a minute or so, the breath will find its own equilibrium.  Yes, you may practice ujjayi breath for these poses, but with only a soft soothing sound, a meditative breath for these restorative poses.

Rather than altering the breath, simply observe the path the breath travels.   Notice if the breath pattern is smooth, if the inhalations and exhalations feel balanced. Observing the breath is a form of mindfulness, which is a great technique for steadying the thoughts.

When we are sleeping we are not altering the breath, and these poses are meant to lull us into sleep, so once the tension has been cleared from the breath, allow it to settle and mimic sleep- your body will get the hint.

Nidra Vicchara

Vicchara is the practice of inquiry, the Sanskrit word nidra means sleep.  The act of asking a question brings us into the present moment. Ask yourself some questions to begin the practice of inquiry. When engaged in this practice, I recommend a journal dedicated to sleep and rejuvenation. When practicing vicchara, don’t be seduced by the desire to jump to an answer. Once we “know” something, we file it away and are no longer open to new wisdom.  Keep asking!  Here are some to get you started…

•How or when did you first experience trouble sleeping?

•How has your trouble with sleep affected your relationship to others?

•How has it affected your ability to achieve your goals?

•What steps are within your control that you can take to heal your relationship to sleep?

•How can your increased wakeful hours be best utilized?

•Why do you think that sleep has manifested itself this way to you specifically?

•How might you see this “problem” as a gift?  This “liability” as an asset?

•Most importantly, what does being “awake” mean to you?

Photos by David Young-Wolff: David Young-Wolff loves to tell a story in a single frame. Never satisfied with the ordinary, he strives to create exciting images with a unique twist. In addition to his assignments, he is currently working on two projects. One is coming to LA, which involves photographing people who are moved to LA from other countries. He is also shooting photos to illustrate an upcoming book, Navajo Mothers, Navajo Daughters. davidyoung-wolff.com

Hair & Makeup by Megan Porschen

Staff Writer Lakshmi

The post Yoga for Sleep appeared first on LA Yoga Magazine - Ayurveda & Health.

This quote from Albert Einstein begins the new film, People vs the State of Illusion.

We face challenges everyday but how do we see a way out when we feel trapped? What happens when our present situation isn’t serving us, no matter what we do? What is the solution when we can’t seem to manifest what we really want? Do we give up or get out of a situation that is causing us suffering?

Perhaps there is another way of thinking that can bring about change in our lives.

This is the radical and innovate idea explored in People vs. the State of Illusion. In this film, former attorney, and current coach, Yoga teacher, and filmmaker Austin Vickers sets up what he calls the most important trial we could ever witness—a trial that cross-examines our perceptions, our state of illusion.

Austin claims that we become stuck in patterns of thoughts and beliefs which create prisons around us. In People vs State these prison walls are a metaphor used to lead viewers on a journey through the eyes of someone who not only feels trapped in his life, but has become literally imprisoned. We follow the main character, single father Aaron Roberts, as he is coping with crippling stress. In a moment, his life changes when he is involved in a car accident, driving after a few glasses of wine. The other driver was killed, Aaron is incarcerated, and his daughter becomes a ward of the state. Aaron’s subsequent time behind bars causes him to re-evaluate his imprisonment and find a new way of perceiving his world. While his prison walls may be real, they reflect the virtual walls we experience in our own lives.

As proposed in the film, once we realize the “prison walls” in our minds are created by our imagination, we can incorporate that same imagination to release ourselves from painful illusions and end our suffering. It took imagination for us to arrive where we are now, so Austin encourages us to redirect our imagination to release ourselves from situations that appear to be not working.

Accompanied by a host of expert witnesses including Joe Dispensa, Debbie Ford, Thomas Moore, Dr. Peter Senge, Dr. Candace Pert, and Dr. Michael Vandermark, Austin sets out to convince us that shifting our perceptions allows us to change our lives. As Dr. Vandermark states, “We create our own prison walls by our biases and beliefs.”

Finding freedom involves what Austin identifies as the Content to Process Shift.

In this, Austin says, “We shift our awareness away from the content of our lives, the things we want and the dramas and begin to focus instead on the ways we are reacting or interacting with that content. We examine the processes or patterns of our thinking in reaction to those events and circumstances.” Austin continues, “When we stop becoming so consumed by the addictive drama of life, we can begin to make serious headway towards change and creating the life we want by recognizing the ‘way we think’ rather than the ‘what of our thinking’.”

Some of the impetus for exploring this journey came from Austin’s personal experiences with depression. At first it frightened him. He would turn inward and spend time at home writing rather than socializing. Then he realized the value of his depression: it would allow him to cultivate creativity. Changing this perception allowed him to accept his feelings, and in doing so he stopped experiencing the lowest lows of depression. Whenever he felt the feelings coming on, on he would accept it and focus on the creative value of the feelings and they would dissipate.

One of the ideas expressed in the film is, “The only reality that exists is the reality we choose to participate in.” Austin explains, “We are imagining everything, either consciously or unconsciously.” We cannot possibly process all of the information of reality surrounding us. Austin says, “We are capable of consciously processing less than one one-thousanth of one percent of the information we have access to; so what we experience in the world is not reality, but a view of ourselves that for most people is largely unconscious, because we react to life so habitually.  Once we realize we are imagining almost everything, we can begin to be conscious of that imagination and find imaginations that serve us and others.  That is when the magic in life begins.”

What happens to our protagonist Aaron behind bars? How does he engage in the Content to Process Shift? What are the final decisions by judge and jury? In order to answer these questions, see the film. It just may stimulate you to see your own life differently.

People vs the State of Illusion is being released by Samuel Goldwyn Films in theaters across the US. Sign up for the latest news at: thestateofillusion.com.

Suzanne Bryant is a writer, health coach, Yoga teacher and filmmaker, whose film Yoga Is, explores her own journey to find a way out of suffering through the practice of Yoga. Yogais.com.

Suzanne Bryant

The post Docudrama “People vs The State of Illusion” questions our perceptions appeared first on LA Yoga Magazine - Ayurveda & Health.

That being said, it can be disruptive when students arrive late to class, which is why some teachers can be put off. Therefore, here are a couple of ideas that can help ease your transition into a class when you are late and maximize the time when you are there: If the class has already started when you arrive, first ascertain if they are in a beginning meditation, or in peaceful silence in some way. If this is the case, please wait until after this meditation period is over the asana portion of the class begins before you enter.

No matter how quiet you think you may be, everyone can hear you, and they won’t be able to focus until you are settled.

If you accidentally enter during the meditation, please do not wander around looking for a spot and then unroll your mat, put down your bag, and organize your space. Walk in the door and immediately sit down and become as still and quiet as possible. Once there is an appropriate moment when everyone is getting up, then find an appropriate practice space.

Set up your mat (without loudly slamming it on the floor) and join the class wherever they are in the sequence. You don’t have to apologize, just find a space quickly and efficiently.

Try not to make a drama of being late. If you need to ask someone to move, just a brief “may I squeeze in here please?” and a “Thank you,” once they have moved will do. You don’t need to get into a conversation. If you are the one who needs to shift your mat, moving over for a late person is good karma and although you may feel cramped, someday someone will do it for you.

We don’t encourage students to leave a class or practice early; it’s like turning off a car without downshifting first. But if you do have to, then a little Yoga is better than none at all. Please dedicate the same level of courtesy to your exit as your entrance.

Unless there is an emergency, please do not leave in the middle of savasana or mediation. It doesn’t matter how quiet you are, it doesn’t matter if you roll your mat up slowly. Everyone can hear you, everyone knows what you are doing and it really does disturb the peace.

If you know that you must leave early, it is nice to inform the teacher before class, so they can be prepared; but this is not required if communicating with the teacher seems that it would be disruptive.

Please allow yourself time for at least a few minutes of savasana before you leave the class. Across styles and lineages, it is universally agreed that Savasana is important; if you want the benefits of your practice to soak in, you must take a few minutes.

Please don’t think that you are the exception to this and skip it. Neatly put away your props and exit the room before everyone begins to climb in to their relaxation so they are not waiting for you.

If you are able to catch the teacher’s eye and put your hands into anjali mudra and offer a small bow of gratitude, it is nice. Please do this without saying anything out loud to draw attention to yourself or even worse, apologize again before needing to leave. The permission comes from within, not from the teachers’ reassurance that “It’s okay.” The energy exchange is complete, teachers trust the students to know when something in life is important enough to need attention.

Abide by these guidelines to avoid the stress of wondering whether or not you are being rude. By maintaining respect for space, there is no need for shame. Thank your teacher and immerse yourself in your practice.

SARA IVANHOE has been teaching at Yoga Works in Santa Monica since 1995. She holds a Yoga Philosophy degree from Loyola Marymount University and has been Certified by the Green Yoga Association to teach Yoga and Ecology. Visit her website at: Yoganation.com

By Sara Ivanhoe

Photo by DAVID YOUNG-WOLFF, davidyoung-wolff.com

Staff Writer Lakshmi

The post It Happens…Stress appeared first on LA Yoga Magazine - Ayurveda & Health.