New Blog Address!

Yes, we've moved! Please follow me here:

http://yogawithmichelle.blogspot.com/

Please set a bookmark! Followers, thanks for following my blog! Please follow me at the new address!

With love, peace & aloha~

Michelle

What is Hatha Yoga?

Hatha Yoga is sort of a catch-all phrase for Yoga because it applies to many forms of Yoga. For example, both Iyengar and Ashtanga Yoga are Hatha Yoga. In yoga studios the name “Hatha Yoga” implies a foundational yoga class. In Hatha Yoga we work on universal alignment principles that can be applied to any yoga style.

But Hatha Yoga does not mean “easy yoga”. In fact, in Hatha Yoga class we hold postures for longer periods of time as we explore the pose. This builds strength, and gives students a chance to drop into their bodies, and explore the asana from the inside out. One student who took both my Hatha and Vinyasa classes described the Hatha classes as harder! At the same time, Hatha Yoga is accessible to more people because we do less, move at a slower pace, and offer modifications for challenging poses.

Yoga can be intimidating, especially in the beginning. You’re learning a new language (the names of poses), feeling the strengths and limitations of your body, and there are usually people in the room who seem to know what they’re doing. They might make it look so easy, but maybe it’s not so easy for you.

My best students are the ones who get a solid foundation in Hatha Yoga and then take both Hatha Yoga and Vinyasa classes. In Vinyasa Yoga there is more movement and a faster pace. Whatever class you’re in, correct alignment and modifications keep you safe. When the teacher knows everyone in class is safe, Vinyasa classes get crazy fun. We can really fly. My Hatha Yoga students who took Vinyasa classes were amazing. They knew their limits, and found their edges in the faster paced classes. More importantly, they had a good time.

For students new to yoga, Hatha Yoga is perfect. For students who want to slow down, try Hatha Yoga now and again. Hatha Yoga class will meet you wherever you are. This means it does not matter how young or old you are, or how flexible you are. When you show up and do the work, you receive the benefits.

These benefits include: Less pain, increased mobility, flexibility, strength, and calm, a deeper breath, body awareness, healing from injuries, and community. Yoga class gives you a place to meet healthy people who take care of themselves. Yoga surrounds you with people who live in the light.

I’d love to see you in class. I teach Hatha Yoga at Yoga Mayu Tuesday & Thursdays 9:30AM & at Equinox SF Monday nights 5:15PM.

New Blog Name Coming Soon!

In a couple of weeks I will change the name of this blog to:

yogawithmichelle.blogspot.com

Same blog, new bookmark.
Please stay tuned and find me when I move!

Thank you!

Run After the Scary Bits

"There is a Freudian belief that resistance is a sure sign there is work to be done. The greater the fear, the more energy is bound up in it, and the more potential there is for liberation. Realizing human potential encompasses both joy and fear. Facing fears releases often terrifying amounts of bound up energy and power."

• Have you had a "Yoga Breakthrough"?
• What postures stir you up?
• What happens when you breathe through fear?
  

Reach for the Stars!

Throw your dreams into space like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country.

--Anais Nin

(All of the above!)

Do It For the Children

Took Rusty Well's class with my favorite yoga buddy Johanna this morning.

Class was amazing. It was Johanna's first Rusty class, and I was so excited to bring her. I knew she'd love it. Strong yogi's do.

Rusty is the one teacher who inevitably brings me to a place where I don't know if I can do it, and sometimes I'm right. No one else takes me to that edge. The edge is where I'm doing a lot of internal work on my psyche. I love it! He's a fearless teacher. He has us in "tremble asana", it's a variation of prasarita, with knees bent, hinged forward at the waist halfway, reaching out with the arms. Then lift your heels! "Do it for the right reasons! Do it for the children!" SImultaneously you crack up, die, and try a little harder.

Rusty asks us at the hot sweaty exhausted end of the journey to conjure up the person we would do anything for- the one who when they are tired, you work harder for them. The person who you hold it together for. The person you do it all for. 

It's a lovely way to end the deep, transformative experience of Rusty's class. I notice the vibes people have after this collective experience, a wave of peacefulness through out the city. It's a group of people who aren't pissed off about a traffic ticket, the ones who look you in the eye at the checkout counter... It's the small changes that change everything. 

Rusty is a teachers teacher, so a lot of teachers come to his classes. He's planting little seeds in all of us. It's viral. In Washington DC a crime study was done measuring crime rates before & after a group began practicing transcendental meditation. They practiced as a group, and on a regular schedule. Of course crime rates in the area dropped. The police chief said something like, "Hey, whatever you're doing, it's working. Keep up the good work."

A self-serving life isn't much of a life. It's when we reach out of ourselves and do the work for the people around us, the ones we hold in our hearts, that we find happiness. It's in the yoga sutras, so it must be true. 

Who you practice for can be your secret. 

* Notice any changes in yourself after practice?
* Is yoga a more  physical or internal practice for you? 

* Do you meditate?

;-)

San Francisco Yoga

...is lifting my game. The students are strong. The teachers are inspired and fearless. There is so much yoga here of all forms and flavors. Each is unique, joyful, and perceptive. As a teacher I am seeing areas where I feared to tread being joyfully practiced by teachers and students alike.

Why so fearful? Well, I played it safe with music and sequencing on the little island of Maui. But isn't it so much more interesting to reach beyond what we know and try something new?

Vinyasa teachers you have to practice with in San Francisco:

Rusty Wells & Janet Stone at Yoga Tree

Keith, Jasmine, Indigo, Rhiannon & Dana at Laughing Lotus (fun flowy sequencing)

Brad at Yoga Pad, Yoga Pod

Me at Yoga Garden & Equinox!

There are so many amazing instructors, and I will keep you posted as I practice with them.

Even with the high level of intelligent yoga here, I am still missing my Vancouver teacher, Clara Roberts Oss. Clara's got the magic. Her classes are clever, always simultaneously accessible and challenging. When you're in Vancouver, please drop into her classes at Semperviva and say hello.

• Who are your favorite teachers?
• What style of yoga?
• Why do you love them?
• Where are they?
  

tivra samveganam asanah

tivra samveganam asanah

Through hard, constant, steady work, fueled with enthusiasm: success is close at hand.

The above photo is Ana Forrest, who works very hard to attain and retain her mastery. She wakes up for 3AM yoga practices! 

This sutra applies both on and off the mat. 

Beware!

Fearlessness in yoga may translate to fearless in life. Once you experience bliss in inversions and backbends that once terrified you, you may find yourself jumping off of the metaphorical cliff in your everyday reality.

If you begin asking questions like:

Am I evolving in this comfortable situation? Or am I stagnating by playing it safe?

What would happen if I... Sold my car? Closed my business? Moved to a new country? Quit my job? Left a relationship that isn't working out? Moved to a new new city? Packed lightly? Let go of all the beautiful things that are reigning me in in order to be free? Followed my instincts? Trusted in the flow of life? Bought a Vespa?

And then did every single one of those things?

Hello, San Francisco.

Yes, this is the power of yoga.

The Invitation

This post and the previous one are for sharing with students in yoga class. This poem was written by Oriah Mountain Dreamer.

The Invitation

It doesn’t interest me what you do for a living.

I want to know what you ache for

and if you dare to dream of meeting your heart’s longing.

It doesn’t interest me how old you are.

I want to know if you will risk looking like a fool

for love

for your dream

for the adventure of being alive.

It doesn’t interest me what planets are squaring your moon...

I want to know if you have touched the centre of your own sorrow

if you have been opened by life’s betrayals

or have become shrivelled and closed

from fear of further pain.

I want to know if you can sit with pain

mine or your own

without moving to hide it

or fade it

or fix it.

I want to know if you can be with joy

mine or your own

if you can dance with wildness

and let the ecstasy fill you to the tips of your fingers and toes

without cautioning us

to be careful

to be realistic

to remember the limitations of being human.

It doesn’t interest me if the story you are telling me

is true.

I want to know if you can

disappoint another

to be true to yourself.

If you can bear the accusation of betrayal

and not betray your own soul.

If you can be faithless

and therefore trustworthy.

I want to know if you can see Beauty

even when it is not pretty

every day.

And if you can source your own life

from its presence.

I want to know if you can live with failure

yours and mine

and still stand at the edge of the lake

and shout to the silver of the full moon,

“Yes.”

It doesn’t interest me

to know where you live or how much money you have.

I want to know if you can get up

after the night of grief and despair

weary and bruised to the bone

and do what needs to be done

to feed the children.

It doesn’t interest me who you know

or how you came to be here.

I want to know if you will stand

in the centre of the fire

with me

and not shrink back.

It doesn’t interest me where or what or with whom

you have studied.

I want to know what sustains you

from the inside

when all else falls away.

I want to know if you can be alone

with yourself

and if you truly like the company you keep

in the empty moments.

We are the ones we’ve been waiting for.

A HOPI ELDER SPEAKS

“You have been telling the people that this is the Eleventh Hour, now you must go back and tell the people that this is THE HOUR. And there are things to be considered…

Where are you living?

What are you doing?

What are your relationships?

Are you in right relation?

Where is your water?

Know your garden.

It is time to speak your Truth.

Create your community.

Be good to each other.

And do not look outside yourself for the leader.

We are the ones we’ve been waiting for.

Then he clasped his hands together, smiled, and said, “This could be a good time! There is a river flowing now very fast. It is so great and swift that there are those who will be afraid. They will try to hold on to the shore. They will feel they are being torn apart and will suffer greatly. Know the river has its destination. The elders say we must let go of the shore, push off into the middle of the river, keep our eyes open, and our heads above the water. And I say, see who is in there with you and celebrate. At this time in history, we are to take nothing personally. Least of all, ourselves. For the moment that we do, our spiritual growth and journey comes to a halt. The time of the lone wolf is over. Gather yourselves! Banish the word struggle from your attitude and your vocabulary. All that we do now must be done in a sacred manner and in celebration.

We are the ones we’ve been waiting for.

Oraibi, Arizona

Cat/Cow

Let Your Love Flow

This ever loving song is on my "Yoga Love Mix". Music is an important part of my yoga classes. Music cultivates a vibe, and gives us a pulse, a heartbeat to move and flow with. Love it.

Here's to the Bellamy Brothers!

Just let your love flow like a mountain stream

And let your love grow with the smallest of dreams

And let your love show and you'll know what I mean

It's the season

Let your love fly like a bird on the wing

And let your love bind you to all living things

And let your love shine and you'll know what I mean

That's the reason

Tuesday Yoga Playlist

In the West, we grew up with the Legion of Superheroes. In the East, they get an upgrade: Gods with superpowers.

Hanuman the monkey god, is the son of Vayu, god of wind & Anjali, goddess of devotion. Hanuman has the power to make himself very small, or super huge. Hanuman is famous for his boundless leaps across the sky. He jumped at the chance to help out his BFF Rama.

Tuesday is Hanuman day & this playlist will stimulate the power of selfless love, so you can make great leaps in your yoga practice.

Tuesday Hanuman Playlist:

Sri Hanuman Chaleesa Krishna Das, Door of Faith

Hanuman Mantra Jai Uttal, Live Kirtan & Pagan Remixes

To Zion Lauren Hill, The Miseducation of LH

Rock On Hanuman MC Yogi, Elephant Power

Love Is In The Air J Paul Young (1973!)

Didge-Na-Gig Global, Digeridoo Trance Dance

For Once In My Life Stevie Wonder

Slow Devotion Govinda, Destination Lounge Bali

How Sweet It Is James Taylor

Hanuman Chalisa Bhagavan Das, Now

Devotion Tracy Chapman

Good Ole Chalisa Krishna Das, Flow of Grace

Jai Hanuman Kerala, Dream

Shree Ram Wah!, Savasana

Yoga & Your Inner Voice

A student in my Monday morning class has 2 herniated discs in his spine, which modifies his practice. This morning I asked him how it happened. My assumption being that he was bending over and lifting something heavy.

"It happened at a Vipassana retreat from meditating long hours."

He had been feeling some tingling in his legs, and ignored it. Overriding physical sensation is a big part of successful meditation. Often there is numbness in meditation, but it subsides once blood is circulating again. When his sensations of numbness did not abate with blood circulation, he figured there was something neurological happening. He's a physio therapist, so he diagnosed what was happening, modified his sitting postures and completed the meditation retreat. But the damage had been done.

Yoga heals bulging discs, but herniated discs are much more serious.

Not that meditation caused his problems. He had been overworking and overusing his body before it gave out. But my point is, even with a great deal of intelligence and mindfulness, things can happen.

Last night I took a Yin Yoga class with Bernie Clark, a wonderful teacher. (He teaches at Semperviva in Vancouver, BC). Bernie writes on his website:

"If you have ever sat for a long time with legs crossed, you know the hips and lower back need to be strong and open. The sensations you felt were deep in the connective tissues and the joints. These are the deep yin tissues of the body, relative to the more superficial yang tissues of muscles and skin. Yin Yoga opens up these deep, dense, rarely touched areas. "

Yin yoga is about not doing. It's a practice of total surrender and release. The sensations can be intense, and rather than run away from them, you run after them, by relaxing into them. The same principles applied to a more vigorous practice would be dangerous, but in Yin yoga, they are healing.

A bit more about injury happening to someone who perhaps rationalized herself out of a proper response. A couple weeks ago I felt a lot of pain in headstand. I do headstand every day, and I didn't come down. I was curious. I wanted to explore what was happening. Well, my neck had been out slightly and the headstand added compression to the imbalance. For the next few days the pain was crazy. I was lucky. A visit to the chiropractor sorted me out, but I should have known better. I do know better.

My point here is not to scare anyone, or to say that yoga and meditation can be harmful or dangerous. Not at all. These are healing, energy cultivating practices. However, it is important for all of us to listen to our body intelligence, to not over-intellectualize, as I did in headstand, but come into childs pose if something hurts. Nerve pain & tingling sensations, are never okay. If you feel tingling in a pose, please come out of the pose.

Most injuries happen when a student has held a pose past their edge and they *explode* out of the pose. Or, when you're holding your breath because you're working so hard, you're working too hard! Back off and work less hard. Breath!

When we listen to the bodies innate intelligence, we make breakthroughs. In our busyness, in our distraction, we forget how to listen, we get lost. Sometimes we try so hard to do it right, even to "do nothing", like sit in meditation, that we push too hard. With the best intentions, we go over our edge. Yin Yoga with Bernie, moving slowly, "marinating" in the pose, brought it all home. We know these things. Sometimes we need a wise teacher to remind us and guide us in the right direction.

• Have "new" styles of yoga given you breakthroughs?
• Have you ever injured yourself in yoga or meditation?
• If yes, what were the circumstances?
• Has yoga awakened your inner voice?

Divine Vibrations

PYS 1:27 tasya vacchaka pranavah

tasya: That, Him

pranavah: Ever new, always renewing. This is the word that describes the sound of Om.

vacakah: Expression.

God is Om.

or

Always chant Om.

or

Vibration is the source of all creation, so chanting brings us closer to God.

Alanna Kaivalya's Yoga Podcast describes tasya vacakah pranavah.

Listen, chant and learn! This is a very interesting and informative dharma talk that describes the planetary vibration of earth (B-flat) and scientifically proves chanting Om balances your whole being.

"At our basic most fundamental level we are vibration." -- Alanna, the Jiva Diva.

Wanted: Perfect As(s)ana

I recently discovered the rich world of (other) Yoga Blogs, and they are amazing. Their posts are enriching and remind me of many of the important lessons yoga teaches us about ourselves, and about each other.

This blog post from sister blogger Flo, called to mind something that happened about 3 years ago.

While teaching about 8 students at a small evening class at my studio, I taught pincha mayurasana (forearm stand), and shared that "I have trouble with this one".

My trouble was that I flipped over into a backbend, and had been doing this for years (see above photo!). I figure mastery of this simple pose took me between 1000 & 2000 flips. For real.

A student piped in, "Michelle, do you think the posture would be easier for you if you lost weight?"

The room became very, very quiet.

The comment didn't hurt my feelings. I'm comfortable in my body, it's a strong, healthy, voluptuous body, and I love it. But it bothered me that this student wasn't understanding that the practice is not about what your body looks like. I felt I failed her in some way by not conveying the deeper dimensions of the practice.

Another student later commented to me about a different teacher, a master teacher who visited us, "Not looking like a yoga teacher should look." This indicated that quite a few of the ladies were practicing for the perfect ass, not the perfect soul.

A couple years later when I was paddling OC6, and biking about 100 miles a week in addition to yoga, lots of students began asking me "Have you lost weight?" because suddenly I looked the way they wanted their yoga teacher to look. It really bothered me. I know that people were only trying to be nice, but again, I felt as if I had failed them. They weren't getting it. Ironically, I actually weighed more during this phase. Muscle is heavy.

My weight or look doesn't make me a better or worse teacher. In fact, the very best teachers are the ones who are not practicing along side their students, but are in the room adjusting and teaching their students, and they will not have the body of a teacher who practices while she teaches and does 5 hours of yoga a day. That teacher is there for them-self, not for you, dear students. Their perfection is your loss.

People attracted to the yoga practices have the good karma to hopefully receive some spiritual downloads as they attain their strong abs and perfect butt. My wise teacher Kelly Morris said something in an interview with NY Magazine like, "Who cares what the students reasons for coming to class are. Whatever gets them to church on time."

Definitely the physical benefits of the practice are pleasing. Yoga is an energy cultivating practice, and yes, it is good for our bodies. Nothing wrong with that.

Perhaps we all need to let go of our judgements about what yogi's and yogini's look like. The teachings say that yes, yoga will help you maintain a lean body. They also say that whatever your age, size, shape, abilities, and level of fitness, yoga will meet you there. It is for everyone. And I say, you're perfect just the way you are, wherever you are, and whatever you weigh. I just want to see you in class, having a good time as you attain self-mastery.

• What initially attracted you to yoga?
• Does yoga class become a place you build yourself up, or tear yourself down?
• Do you compare yourself to the other students in class?
• Do you want your teacher to look a certain way?

Free Yoga In Vancouver

Did you know that Lululemon stores offers free yoga classes in their communities? Yep. Here in Kitsilano, Vancouver Yogi's have 2 options for free yoga this month. Anusara inspired instructor Jordie has been teaching yoga outside at Kits beach Thursday evenings. Last week 88 people came! Tonight I'm going to jump in tonight and adjust students.

In class last week I said, "Anyone who does not want an adjustment, please lift a leg." All the legs stayed in down dog. "Anyone who loves adjustments, please lift a leg." All these legs started popping up, and people were jumping up and down. It was awesome. So tonight, lots of hands-on at yoga in the park. Yay.

The second free class in July is at the Lululemon store on 4th Ave. I'm teaching a slow, alignment based flow class for all levels of student Sunday mornings 10AM-11AM. Please join me and bring your friends. The indoor classes have gotten smaller in the summer at Lululemon, so please don't worry it will be too crowded. Just come and we'll have a great time.

Both of these classes are sponsored by Lululemon on 4th Ave & their sister store Ocoquo, which carries the Lululemon organic line. I love these stores. They have everything, street wear, bathing suits, "lingerie". They even hem their yoga pants for you when you buy them, no charge, and give you a cute re-usable bag. Love it.

Other Lululemon stores also offer free classes, just check in with the store closest to you for details. So no excuses, it's free, they get top notch instructors, and everyone is welcome.

Please join me & Geordie for great yoga in Kits this month.

The Unbearable Lightness of Yoga

Several years ago in an Ashtanga Yoga workshop with Lino Miele we were in headstand and a very tall man fell on me, knocked me down and cracked my neck like a chiropractor. Lino, being a master teacher, checked in with me immediately to ascertain that I was safe then moved on. The big man apologized, but was impatient to get back to his practice, so he did, and I was left there, stunned.

The sensations in my neck abated, and after a few minutes I returned to my practice, but emotionally I was out of kilter.

On some level we return to a child like place of openness and trust when practicing. Our practice is our safe place. Our mat is our sanctuary. When unexpected things happen, it can trigger us.

For the rest of the week I avoided practicing near the big man, and felt fearful of the people around me in inversions. My neck was all right, no physical damage, but my emotional body was bruised.

Our yoga practice is an opportunity to work on our selves, our issues, our responses. The purpose of the practice on some level is mastery of the self.

Through this experience I realized that the things we worry about usually do not happen. I realized I have issues with trust, including trusting the flow of life. It triggered issues of abandonment. I realized that I was angry at this man for being clumsy and hurting me, and not being present with me when I was shaken up and unnerved. A hug would have been very nice, and soothing. I also wanted to avoid drama, so I sucked it up, even though inside, my little girl self was scared.

These days when I practice certain inversions, the ones where I might end up in a back-bend rather than upside down, I am very aware of the bodies around me, and never put myself in a situation where I might kick or land on someone else. This is my yoga practice as much as the postures themselves. It took years to cultivate awareness of the people around me, and to honor their state of being, and I am grateful that a couple of "young" yogi's (anyone practicing less than 10 years!) took a tumble and gave me the opportunity to learn and grow.

• What unexpected yoga "adventures" have you had in class?
• How have your responses in class evolved over time?
• How does your favorite teacher handle mishaps in the yoga room?
• How can we honor our emotional responses appropriately in a group situation?

Why Right Leg First In Lotus?

There are certain yogic things that become widely misunderstood. Right leg first in Padmasana (Lotus) is one of them. The right hip will open more if that leg is always first, so why do it? Gregor Maehle explains why in his excellent book, Ashtanga Yoga, Practice & Philosophy. This book is a jewel.

Pg. 125

Padmasana: Right Leg First

Why is Padmasana traditionally done only by first placing the right leg and then bringing the left leg on top? When asked this question, K. Pattabhi Jois quoted the Yoga Shastra as saying,: "Right side first and left leg on top purifies the liver and spleen. Left leg first is of no use at all." He also explained that the lotus done in this way stimulates insulin production.

Contemporary teachers have suggested performing Padmasana on both sides to balance the body. Improving the symmetry of the body is achieved through the standing postures. However, the postures that strongly influence the abdominal and thoracic cavities, such as Padmasana, Kurmasana, Dvi Pada Shirshasana, and Pashasana, do not have the function of making the body symmetrical, but of accommodating the asymmetry of the abdominal and thoracic organs. To accommodate the fact that the liver is on the right side of the abdominal cavity and the spleen is on the left, the right leg is first placed into position with the left leg on top. As leg-behind-the-head postures develop the chest, to place the left leg first in Kurmasana accommodates the fact that the heart is predominantly in the left side of the thoracic cavity.

Putting the left leg 1st in leg behind the head postures will correct any imbalances in the hips acquired from right leg 1st in Lotus. As far as standing postures, it is a good idea to initiate from both sides. Generally the first side will be held longer in class. Sometimes dramatically longer. This will create imbalance throughout the entire body.

Another side note: It is best to twist to the right (upper body) first, so in many vinyasa sequences this means initiating on the left side. In Jivakukti Yoga when the left leg begins a sequence, expect a twist to the right at some point!

Yoga Pro Tips

• When the hip drops in Tree pose, it's an indicator of outer hip weakness: the gluteals (glutes & tensor fascia latae). 1-leg standing poses strengthen the outer hip. Watch your hip alignment!
• When the knee turns in during warrior poses & extended side angle it indicates tight adductors (inner thigh), weakness in the outer hip, and puts strain on the lateral collateral ligament of the knee. (always adjust the heel and keep knees in line with the toes.)
• When one foot drops lots more than the other in savasana, release the piriformis muscle in the deep outer hip. It's the muscle you feel in supta gomukasana, "thread the needle", & pigeon (queen pigeon is pictured above).

For more information and depth, please see the individual postures. You can browse through the blog where I break down the postures in depth. I will keep posting info about postures & linking to them.

Yoga & Bulging Discs

If you have a bulging disc, it hurts to forward bend, doesn't it?

It probably happened when you lifted something heavy with a rounded back. This is why we're told to bend our knees when lifting heavy things. It takes the pressure off the spine.

Between our vertebrae are gel filled, pressure absorbing discs. This disc is basically a fibrous band enclosing a fluid filled nucleus. When the disc is pushed beyond the boundary of the vertebrae, it's

"bulging". When the nucleus of the disc is pushed beyond the vertebrae it's called "herniated", and is much more serious.

When the bulging disc presses against the spine, there might be a lot of pain, which is why the forward bends hurt so much. As with any injury, the key is to move slowly while maintaining awareness of the sensations in your body. Keep practicing. For bulging discs, avoid rounding the back in forward bending. Instead, bend your knees while maintaining some stretch through the hamstrings. The bulge should correct itself within a few weeks.

Yoga can make it better. Yoga may not give you 100%, but with patience and dedication it might. You may notice that with yoga practice pains dissolve. Patanjali's Yoga Sutras say Heyam Dukham Anagatam - We practice to avoid future suffering. So even if your body will not be what it was, it can sure feel a lot better. Once you're back in action, it's a good idea to give up lifting heavy things with a flexed spine or you may end up in trouble again.

Herniated discs will take a much longer, slower, path toward healing. Western doctors say herniated discs will not self-repair. I believe a gentle, restorative yoga practice with lots of props over time can help even this condition.

For people with injuries that feel like they will never heal, and you think you will have to live with pain forever, they will heal, and pain does go away. It takes time, effort, and awareness. I have watched people come back from things that have plagued them for decades through a strong and dedicated yoga practice. Often these are the best students. They know the power of yoga. They know that when they stop practicing, the problems and pains come back. Sometimes the injury goes through cycles where it gets worse. This is natural. It happens to everyone. The people who maintain a practice and are committed to working it through do tend to eventually heal.

• Are you working through an injury with yoga?
• Have you healed your body through yoga?
• How long did it take you to heal your body?

Yoga for Embodyment

This is a post from a few weeks ago, but I've moved it up as there are a few more things to say about teaching yoga as embodiment after listening to Seane Corn interviewed on Yoga Peeps.

Yoga is a vitality raising physical practice where the body becomes a doorway into our vast interior landscape.

Yogi's have mapped seven layers of body. They are called "kosha" which means "sheath". Our practice is meant to penetrate each of these layers, connecting them where they have unravelled.

Beneath the physical flesh and bones (anamaya kosha) is our energy body (pranamaya kosha), next is our mental and emotional body (manomaya kosha), and beneath these outer bodies are layers of very subtle body: the wisdom body (vijanmaya kosha), the bliss body (anandamaya kosha), our consciousness (citmaya kosha) and ultimately our soul (atmamaya kohsa).

Each of these invisible layers is interconnected, so as we shift and change in one dimension, all aspects of our being are pulled into the change. Shiva Rea says in her video Yoga Shakti "Gradually over time we open on all levels." I love this quote. It is absolutely true.

Activating and moving through these layers of body is not going to happen when we are distracted, when we are fidgety, when we are doing one thing with our body and something else with our mind.

So yoga teaches us to control the mind by focusing on alignment, tuning in to the sensations, limitations, and places of ease within ourselves. What we like, and what we don't like are big clues. The attraction and aversion we experience becomes another doorway to walk through, and can take us deeper in. Wherever you're at, your practice will meet you there. It will confront your obstacles. It is perhaps an outwardly quiet journey, but inwardly, it's exciting.

This quality of attention then spreads to our breath. Yoga asks you to do challenging and stressful things, while maintaining a relaxed breath, an ujjai breath. Breath and mind are symbiotic. Yoga teaches us to control the mind with the breath.

There is a Vinyasa teacher in Vancouver, Clara Roberts-Oss who I've been taking lots of classes with. She's masterful. In her guided surya namaskar, her connection to breath and movement is perfect, and the yoga becomes a meditation.

As the mind gets quiet and still, we move into Yoga. We move inward. We become embodied. As each layer of body aligns, and links up, we become whole.

The Seane Corne interview gave me a big teaching insight: Seane says that many yoga teachers over-teach the poses. If the teacher is talking too much about alignment students will not be able to quiet the mind. We'll lose that connection to our inner body.

Seane's comment made me realize I over-teach. Yep. I talk a lot about what your feet and muscles are doing in every pose. We can't find the meditation if the teacher keeps interrupting us with more information. My intention is to take people on a beautiful journey deep into themselves, but the constant feedback on alignment may be doing exactly the opposite.

Integration of all the bodies means tuning in to the subtle vibrations of the practice, and we need the quiet space to drop into our bodies and experience the physical sensations and thoughts that come up. We need to find our own way, even in a guided class. A masterful teacher will guide you, and also give you the space to process what comes up.

• Does your teacher talk a lot or a little in class?
• What helps you to go deep while practicing?
• How do you deal with distractions in class? What is your "default" reaction?
  
• What focuses you in class?
• Do you moments in class where you feel the integration of your subtle bodies?

Evolution of Yoga

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