November Musings

Fall is definitely here, with the Vata season of wind, dryness, cold and lots of movement. You might feel that your mind is racing with ideas, you want to do ten different things at once, but still the best best best is to curl up with a good book and some tea on your sofa and wedge out while the wind blows the colorful leaves outside your window...

Fall is my favorite season because it allows us to turn our focus inward. The days are getting shorter the weather colder but I find that the heart.. on the contrary... gets warmer. It is maybe the huge amount of soup and tea and other hot concoctions I tend to eat and drink during Fall and well into Winter :) but I feel warm and fuzzy inside. The lights are magical and the trees around our home are staging their annual magic color play. Walking outside I feel like I am part of this play. That I got a role in the script, the Overlooker... But then I realize that it is not about just observing... It is a lot about truly parttaking. As Jolene quoted in one of her classes: "Nature is not a place to visit, it is home" (Gary Snyder). We tend to forget that we are part of nature, the seasons, the food chain, the whole circle. During the Fall I feel it the most.

We live in cities with all the conveniences, comfort, civilized utilities that make our lives easier but they also make us forget how the stars shine, how it is time to go to sleep when it gets dark and that it should be OK to sleep more... With our busy lives it is impossible to follow the natural clock all the time. But how about trying to become more aware of it? Maybe this season do something each day that brings you closer to nature and the cycle of things. Maybe it is sleeping in (hmmm... I can see a reoccuring pattern for me there :)), go for a walk in Rock Creek Park, eat yummy, harvesty soups or anything else that helps you connect. If you can connect to the world around you, it is easier to connect with the precious world inside of you... Take AmyDara's Vinyasa/Restorative classes to rest and relax after moving on your mat... Or of course Gracy's restorative is always a fabulous option.. Or one of the 6.30AM classes to start your day full of inspiration and energy... Or bring some more leaves to the studio and tape them to the wall... :)

Whatever you do, try to do it from the heart. The best place in this world. Mainly now as it is all warm, and fuzzy...

Happy Yoga!

Namaste,

Rita

Summer Challenge 2011 - The Eight Limbs of Yoga - Dhyana and Samadhi

What a week we have behind us! Earthquake and hurricane in our area... Unexpected turbulance around us leads the yogi and the yogini to look within and find reprieve from all that is the external world. This is our final week of the Summer Yoga Challenge and the exploration of the Eight Limb of Yoga. I am so glad that so many of you participated and I hope that you all will carry something new that you learnt with you in your hearts… It is a perfect week to explore and contemplate on the last two limbs, Dhyana (meditation) and Samadhi (enlightenment, bliss)…

In Light on Yoga, B.K.S. Iyengar likens the analogy of water taking the shape of its container to the mind being transformed into the shape of the object it is contemplating. This elicits an important truth: that which we dwell on in our minds becomes how and who we are.

Dhyana is absolute concentration upon a point of focus with the intention of knowing the truth about it. Therefore, dhyana is meditation or perfect contemplation. It is the next step following up on Dharana (one pointed concentration). Although there is a notable separation between dharana (concentration) and dhyana (meditation) in yogic philosophy, there is also an intimate connection between the two.

In Dharana, the mind is put through various rigors of trainings to restrain its waywardness and to refine its awareness to the ultimate degree of one-pointedness. Achieving this state is an active process that requires much effort. But it is precisely when this one-pointedness of mind ceases to be an active effort and then just happens naturally, without any effort, that we have achieved the state of meditation. So Dhyana, as far as it can be described with words, is an unbroken stream of concentration, whereby very little sense of self remains.

At this level, it becomes increasingly more difficult to use words and the reasoning, conscious mind to describe the experiences of yoga. After all, the state of meditation, by its very nature transcends our material human experience and everything that is related to it.

The eighth limb in Patanjali's text is Samadhi. Samadhi translates to enlightenment, bliss, or Union with the Divine. Patanjali describes the feeling as ecstasy. This is the ultimate goal of the practice of the other seven limbs of yoga.

This state is described as a feeling of complete inner peace and unity with the Divine and with every other living creature on earth. They completely experience the oneness of all life in the universe. Samadhi is a state of awareness and consciousness with the body, mind and senses completely relaxed.

There is no timetable or order to reaching the state of enlightenment. The steps and practices in the previous seven limbs are all intended to provide the path to enlightenment and the profound peace that accompanies it. It is something that is experienced on a personal level and not a goal that is attained in a specific time frame. Samadhi requires devotion and regular practice of yoga and meditation to clear the mind and experience the peace and unity of enlightenment. And we all so need it more than ever…

Summer Challenge 2011 - The Eight Limbs of Yoga - Dharana

Welcome to the sixth week of our Summer Challenge. We are looking at the sixth stage of the Eighth Limb Path: Dharana, Dharana is a form of meditation that can be called receptive concentration. With the help of Dharana, a set of conditions are created that helps the mind focus in one direction and object, rather than concentrating in many directions, thereby diverting the mind. The term 'Dharana' is given to both the practice of deep concentration and the state in which you achieve deep concentration. Ideally, 'Dharana' should be performed at every moment of the day to gain utmost control of both body and mind. Easy enough, right :)?

The word 'Dharana' simply means 'unbending concentration of mind'. Working with complete focus and concentration is something that satisfies every individual at the maximum. Each of us, feel a sense of frustration, when we are not able to focus. The inability to focus may be because our minds were racing with ideas, judgments, worries, songs, or even memories. The main idea underlying Dharana, is the ability to focus on something (uninterrupted both by external or internal distractions). We will plant the seed of Dharana this week for our practice on the mat and our existence off the mat.

How one achieves Dharana? Well, going through the previous weeks of learning about the Yamas, the Niyamas, the Asanas, Pranayama and Pratyahara. We start to see a progression in walking on the road inward to that sacred, unwavered Self. Last week we were practicing pratyahara, control of the senses to get us ready for Dharana. The mind must be mastered and senses withdrawn in order to truly meditate. This is not an easy thing as the senses and mind have been our masters for so long.

Next, we work toward being able to concentrate and keep the mind from roaming for some length of time. It is best to be situated in an area with as little distraction as possible. Begin focusing the mind on one object. Our attention will get diverted over and over again. As disturbances arise it is best to just notice and then kindly dismiss them. As with most practices, the more we do it, the more skilled we become. It is definitely a long journey but we have the rest of our lives to walk on this path.

And what is Dharana good for? Dharana helps in channeling one's thoughts on a certain thing. It makes sure that we reach a level of awareness in anything we do, by focusing on every step we take. Dharana can bring richness to one's life. With the help of deep contemplation and reflection, one can create the right conditions. Dharana works with the objective to achieve the mental state, where the mind, intellect, and ego are controlled. The mind becomes purified by the practices. It becomes able to focus efficiently on one subject or point of experience. Dharana also helps in the cessation of fluctuations in the mind, one of the major reasons for practicing yoga.

Usually our minds are paying attention to many different things at once. As soon as our senses become stimulated they pull our attention in many directions. As our minds wander from one stimulus to another we become reactive emotionally, hormonally and energetically. The practice of Dharana, at the time, when you are struggling with anger, restlessness or expectation would help in balancing those struggles. Dharana is the practice of training the mind, to concentrate and focus, in such a way, that we can possibly avoid frustrations.

Ready to try it? This week, and many more weeks to come.

Namaste.

Summer Challenge 2011 - The Eight Limbs of Yoga - Pratyahara

“The restraint of the senses occurs when the mind is able to remain in its chosen direction and the sense disregard the different objects around them and faithfully follow the direction of the mind.”
~ Yoga Sutra 2.54 Translation by TKV Desikachar

Welcome to the fifth week of our Summer Challenge and to Pratyahara, the 5th stage of Patanjali’s 8-limbed path. One could refer to Pratyahara as “withdrawing the senses away from the external surroundings and distractions.” Withdrawing of the senses does not come easy to most of us. In our fast-paced, media driven world we suffer from sensory overload. The result of constant bombardment from television, radio, computers, newspapers, smart phones, magazines, books — you name it. Our commercial society functions by stimulating our interest through the senses. We are constantly confronted with bright colors, loud noises and dramatic sensations. We have been raised on every sort of sensory indulgence; unfortunately, it is the main form of entertainment in our society.

According to David Frawley: “The problem is that the senses, like untrained children, have their own will, which is largely instinctual in nature. They tell the mind what to do. If we don’t discipline them, they dominate us with their endless demands. We are so accustomed to ongoing sensory activity that we don’t know how to keep our minds quiet; we have become hostages of the world of the senses and its allurements. We run after what is appealing to the senses and forget the higher goals of life. For this reason, Pratyahara is probably the most important limb of yoga for people today.”

Sense withdrawal means that the senses cease to be engaged or connected to the objects in our thoughts. It does not mean the suppression, repression, or stopping of these thoughts. They may naturally slow down or decrease to some degree, but the method itself is to break the contact, to cease connecting with the thought patterns. This means allowing thoughts to flow without interruption, while the senses are simply not diverted into those thoughts.

In the past weeks, on the eight-limbed path of yoga, we started with the world outside and around us and have been working inward. The first limbs of the Yamas and the Niyamas had a lot to do with our conducts in the external world we live in. Asanas, our physical practice bought us in contact with our bodies, taught us awareness and connectedness to our senses concerning our bodies. Then last week we talked about Pranayama, breath control or life energy extension; starting to focus on our breath, trying different breathing techniques to best serve our practice. We connected our Asana practice with Pranayama and experienced a better focus and moving meditation.

With Pranayama, we brought the air around us into our bodies. By doing so consciously, our sense of connection between the external and the internal deepened. However, Pranayama is still a practice of using our bodies to control and experience the breath. Apart from Pranayama, another device that we used to find this connectedness was focusing on the third eye (Ajna Chakra, the place between the eye brows) as we moved through our practice with closed eyes. Even when the eyes were open we directed our gaze at one point, the Drishti, to allow for even more awareness of our bodies and the movements in the mind.

Now, together, Pranayama and Pratyahara start to move our efforts and intentions toward our inner worlds. While doing a posture, our thoughts turn to the sensations we are feeling in our muscles and our bones. We may notice that our emotions become excited or dulled. We observe the breath and attempt to be present with all of these observations. This very process is the beginning of practicing Pratyahara. Of course, it does happen that some days our minds are distracted by the temperature, by other people in the class, by overly negative (or positive) thoughts about ourselves… Even this is an opportunity to practice Pratyahara, by trying to notice it happening, withdrawal from the racing thoughts, and come back into the moment. Especially in the setting of a class, the eyes and ears are usually the most distracting sensory organs. For this reason, it is helpful to close your eyes, and to focus on the breath (which will draw the energy of the ears inward).

With Pratyahara, the transition from external to internal awareness goes one step further. By observing our senses, their activities, and our responses, we can gain an increased understanding of how easily our thoughts can be redirected by the random input from our senses. Gradually, we gain skill at releasing our minds from the current of constant thoughts and drawing them back to our chosen area of focus. Even when a light flickers outside, our gaze stays steady. Even if the fire tuck passes by, we don’t waiver :). When practicing yoga postures, each time we realize our mind has wandered and bring it back to our experience in the pose – that is Pratyahara.

This week we will practice Pratyahara with Pranayama techniques we already learnt, mantra meditation, and visualization techniques. Pratyahara occurs almost automatically when we meditate because we are so absorbed in the object of meditation. Precisely because the mind is so focused, the senses follow it; it is not happening the other way around. So I am looking forward to our nice long Savasanas :)

Namaste.

Summer Challenge 2011 - The Eight Limbs of Yoga - Pranayama

We are half way through our Summer challenge, my yogic friends. And what a perfect week this is to start talking about the breath, Pranayama. I feel that it is the perfect time to EXHALE this week as the studio transformation is almost over, the 200HR training is on its way, and the Fall schedule is shaping up with even more interesting classes added into the schedule. My goal is to create and further nurture our yoga community here at Quiet Mind and the last few weeks have included a lot of "holding my breath". Now I start to feel that it is time to exhale :) So breath in and out with me and the whole Quiet Mind community as you go through your practice mindfully this week.

Prana is the life force or energy that exists everywhere and flows through everything and everyone. Pranayama is the measuring, control, and directing of the breath, in order to purify and remove distractions from the mind, making it easier to concentrate and meditate. It also restore and maintain health and to promote evolution.

Pranayama is extremely important in yoga; it goes hand-in-hand with the physical practice, Asanas as we addressed them last week. In the Yoga Sutra, the practices of pranayama and asana are considered to be the highest form of purification and self discipline for the mind and the body. The basic movements of pranayama are inhalation, retention of breath, and exhalation. “The yogi’s life is not measured by the number of days but by the number of his breaths,” says Mr. Iyengar.

Pranayama involves the use of various breathing techniques, and can be translated as "control of the breathing", or "breathing exercises." However, the use and effects of pranayama are much greater than this. The word prana actually refers to the “vital life force” and ayama means “to control or extend”, so pranayama can also be defined as “extension of the life force”, which is why it can help to restore, to heal and to relax.

The practice produces the actual physical sensation of heat (tapas), or the inner fire of purification (from our second week, the Niyamas). It is taught that this heat is part of the process of purifying the nadis, or subtle nerve channels of the body. This allows a more healthful state to be experienced and allows the mind to become more calm. As you follow the proper rhythmic patterns of slow deep breathing, the patterns strengthen the respiratory system, soothe the nervous system and reduce craving. As desires and cravings diminish, the mind is set free and becomes a fit vehicle for concentration, leading towards the next steps on our Eight Limbs of our yogic path.

This week, you might be focusing on Ujjayi (victorious breath), Nadi Shodana (alternate nostril breath), Shitali (cooling breath) or some other ones. Each technique has a purpose, but the overall benefits of pranayama include increased oxygen uptake, lung capacity and efficiency, and a stronger diaphragm, pelvic floor and deep abdominal muscles, which support the organs. The immune system and the digestive fire so important to overall health, are both stimulated.

It is amazing what adjusting your breath can do. If you are emotionally excited, you can stop and deliberately adjust your breath and it will actually alter your mental state. By taking control of the breath, you can control the mind, reducing the constant chatter.

Take a deep and slow breath in…….and now exhale all the air from your lungs. Do it one more time – this time with your eyes closed. Take a nice long breath in…..now, a nice long exhale. May you find peace, breath and happiness in your day today!

Namaste

Summer Challenge 2011 - The Eight Limbs of Yoga - Asana

Week three has passed us very fast. With lots of heat, sweat and hopefully yoga. You come to the mat day in and day out and experience that you have muscles you did not even know existed. You develop strength, flexibility, realize changes in your body... Many people do start practicing yoga because of the physical benefits that they have seen on other practitioners or in the media on "yogalibrities" (yes, we have them, yoga-celebrities :)), the trimmed arms, tight buttocks, and flat bellies. And there is nothing wrong with it. Whatever brings you to the mat is good as you will realize all the other benefits as well... being interested or not... But lets not get ahead of ourselves.

Asanas are the third limbs according to Patanjali, after the yamas and the niyamas. An easy explanation is to say that asana practice is to prepare our bodies to be able to practice pranayama, breath (the fourth limb) and dhyana, meditation (the seventh limb). While this explanation is true there is more involved in asana. In asana we are burning our inner fire creating sweat and excreting toxins from the body which is an essential part of asana resulting in purification. We are able to achieve a healthy body through our yoga posture practice which is hard work but the rewards are far reaching.

In the Yoga Sutras there are not much more reference to the Asanas. Patanjali only talks about the way the posture should be practiced in Sutra 2.46: "Sthira sukham asanam," meaning that asana should be both firm as well as comfortable. The old sages' main concern for the asanas were not much to do with the muscular benefits, it was more about the preparation of the body for inward looking, for meditation. So asanas are very important on your yogic road as they are part of you keeping your body healthy and strong.

As you go through your asanas, you move, you breath and you focus. All three together helps with creating an inward looking perspective. To further help you in experiencing the benefits of the asana practice, the yoga postures also have a drishti, or point of focus for the eyes. It encourages the meditative state in the posture and deepens the meaning and effect of the posture on all levels. Practicing asana with focus on the breath and drishti invokes a sense of calm to the mind. This week as you go through your practice, breath and find your drishti and notice what happens by the time you are in savasana.

Finally, asanas are named in Sanskrit after insects, various types of animals, and legendary heroes and Gods. Think of Hanuman-asana, Monkey King Pose for example (one of my favorites). The pose is in which the legs are split forward and back, mimics Hanuman's famous leap from the southern tip of India to the island of Sri Lanka.

During mythological times, Rama, a king of ancient India, had a problem. The demon king who presided in Sri Lanka, Ravana, had abducted Rama's wife, Sita. Rama and his troops set out to rescue her from the vile demon. In the ensuing battle Rama's brother, Laksmana, was severely wounded, and the only way to save him was with an herb that grew exclusively in the Himalayas. It appeared that he would be lost, for who could possibly travel to the Himalayas and back in time to save him?

Hanuman, Rama's greatest devotee, said he would accomplish this impossible task. He then took one mighty leap that stretched all the way from the south of India to the Himalayas. At that point, he wasn't sure which herb to pick, and so he carried the entire mountain with him as he made another massive leap back to the battlefield. The healers found the herb in question, and Laksmana's life was saved.

In that giant leap Hanuman embodied his love for Rama. His intense devotion allowed him to do the impossible, and this is the lesson of Hanuman: Power comes from devotion. (source: Yoga Journal)

What is your favorite asana and why? Do you know the story behind it? Share it here and ask about them in classes as well.... :)

Namaste.

Summer Challenge 2011 - The Eight Limbs of Yoga - The Niyamas

Welcome to the completion of the second week of the Summer challenge - and the beginning of the third week already. It has been such an eventful past few days both at the studio and in my home that I feel extremely blessed to have yoga as a great balancing force in my life. With all that is happening at the studio, the build out, the physical changes, the many decisions that are still there to be made, it is wonderful to have a supportive community of students, teachers, studio assistants, contractors and a landlord that we can keep moving along. And with a big family union this past week also happening in my household, thinking and acting upon the Niyamas, the second limb of the Eight Limbs of Yoga I feel also blessed to have a spiritual teaching I can relate to.

Why? You will see in a minute... Niyamas means "observances"; these practices extend the ethical guidelines provided in the first limb, (Yamas: how to treat the world around us) as the Niyamas are guidelines of how to treat ourselves. Just like the Yamas, there are five Niyamas:

Sauca - Cleanliness: this Niyama refers to our own cleanliness and the orderliness of our environment. It does not have to mean to always follow a ritual to reach optimal cleanliness, but on the mat, we want to carry a body that is taken care of, arriving with a clean body. But Sauca also refers to keeping our different energies clean and distinct; sauca ensures and protects the sanctity of the energy around us. Each mat represents each students' separate "universe" during practice. Stepping on each others' mats as walking across the room for props or to the wall can disturb and mix people's different energies, let alone hygienic issues as well. So try to respect both the physical and the energetic space of others as you are practicing your yoga. This awareness of both physical and energetic "cleanliness" will help you off the mat as well; keep yourself, your home and your surroundings tidy and respect your and others' energy of others. It will assist you to keep the mind clutter free and more focused as well.

Santosa - Contentment: santosa deals with to feel happy and content with what you have got. So often we meet people who come from privileged backgrounds, reached a lot in life but yet they want more and more, and they search in the material, outer world as they think that will lead to happiness. But that search is most often fruitless. It is important to embrace all the experiences life presents us with and to learn from them. On the mat, accept and flourish in what you already have, the practice you follow, try not to push too far with your own limits. Believe me, wherever your practice is where you should be in any given moment as long as it is infused with learning. Off the mat, accept and love the people around you, your family, your loved ones and appreciate your profession, job and learn from the messages the universe sends you to lead you on a path of long lasting contentment.

Tapas - Austerity: tapas means discipline of practice, to burn impurities that keep your body and mind healthy and in good shape. On the mat follow a rigorous enough practice that challenges you, find your edge wherever you are, but make sure you are not pushing too far. Effort is required to make anything bear fruit in the physical world, and yet we have to balance tapas with samtosha-effort, with contentment. If we try to force things, we will end up doing harm. Burn the energy on the poses, use prana, let the breath guide you as you get stronger and more flexible. Off the mat make sure that you support your physical practice by eating well, relaxing and sleeping properly.

Svadhyaya - Self-study: Sva means "self" and adhyaya means "education of". Svadhyaya is, in essence, the study of one's self, a process in which we observe, read, reflect and practice. The importance of this observation is to get to know yourself better and to understand your developments and improvements more clearly. On the mat when you practice, you are all alone, even though you are in a class full of people. You are not in competition with your neighbors. The focus during yoga practice should be internal. This approach not only nurtures self-knowledge, it also prevents physical injury because you will be more aware of what you are doing, and you will stop before you hurt yourself. Pay attention to the small changes in the body from class to class, as you are able to bend that knee deeper, stretch that arm farther, folding forward deeper. With regular practice these shifts will happen in no time and these results will make you feel uplifted and will help you a deeper understanding of your own aspirations off the mat as well.

Isvara pranidhana - Spiritual attunement: letting go into your spiritual source, finding that voice deep within that guides you on a spiritual journey. It is not the results that matter, because the results lie in the hands of the Divine; it is our intention and effort that count. It is as essential to have a spiritual path as it is to develop a physical practice. The two goes together, and you will find that on the mat while practicing the asanas, when you are guiding your movement with the breath, your inner world will get more attuned to all your being. Off the mat, try to carry on this enlightened spirit and let your inner being shine through your heart to the outside world. Your friends, family and even strangers will notice and will support you directly or indirectly.

Let me know if you have any stories to share about how the Niyamas relate to your practice or your life or both... Finishing with Isvara pranidhana makes me share with you what happened on Saturday morning. I have been aware of the Dalai Lama being in town and sharing his beautiful spirit with all of us, but because of scheduling conflicts I could not make it to the events. I was really heart broken over it, but kept reminding myself that right now it would do more harm, (i would not be practicing ahimsa) if I stretched myself too thin to go. I was looking forward to listening to his teachings through recordings... But the strangest thing happened. And it is not in any means the same as listening to his lectures, personally from him, but on Saturday morning we went to a restaurant (a sustainably managed and locally sourced, wonderful place called the Blue Duck) in a hotel, and as we were leaving, waiting for our car, security asked us to step aside as the Dalai Lama was about to leave the building through the lobby!!! Where I was standing... I could not believe it. I saw him for probably ten seconds, but he was less than ten feet from me... And he smiled at us. I felt somehow, that I trusted the Universe and it gave me this unexpected beautiful surprise. The Dalai Lama has such a presence (and smile :) ) that I will carry in my heart for a very long time... Till I see him and listen to him next...

Namaste,
Rita

Summer Challenge 2011 - The Eight Limbs of Yoga - The Yamas

Welcome to our summer yoga challenge! It is exciting to start this eight - week long blog and hopefully grow it into a regular communication between all of us. I am so happy that we have such a special community at Quiet Mind Yoga. So follow our blog and post your comments, share your stories as I am sure that we can all learn from them. So here it begins the Eight Limbs of Yoga...

We learn as we keep coming to our mats that the practice of Yoga does not only focus on the physical postures to improve the body, but deals with all the aspects of our being and our lives. Patanjali who is considered the father of modern yoga compiled 196 aphorisms which are called the Yoga Sutra. In the Yoga Sutra, he described the eight aspects of a Yogic Lifestyle and called it the Eight Limbs of Yoga. The Eight Limbs are practical guides to a person's personal development to achieve the harmony of the mind, the body and the spirit which leads to Samadhi or enlightenment. The practice of yoga does not only deal with developing the body but also covers all the aspects of a person's life. It is concerned about the physical, mental and spiritual well-being of an individual as well as his environment and relationship with other creatures. Real practice of these eight principles leads to deeper self-knowledge, love and respect towards other people and creatures, cleaner environment, healthy diet, and union with the Divine.

The Eight Limbs are:

· Yamas : Universal morality

· Niyamas : Personal observances

· Asanas : Physical postures

· Pranayama : Breathing exercises, and control of prana, life force

· Pratyahara : Control of the senses

· Dharana : Concentration and cultivating inner perceptual awareness

· Dhyana : Meditation

· Samadhi : Bliss, enlightenment

We will start this week exploring the Yamas
Yamas are your attitudes towards others and the world around you, they are moral guidelines in relation to the outside world, our social ethics. You can read in the Yoga Journal, the name of the first limb of the eighfold path, "yama," originally meant "bridle" or "rein." Patanjali used it to describe a restraint that we willingly and joyfully place on ourselves to focus our efforts, the way a rein allows a rider to guide his horse in the direction he would like to go. In this sense, self-restraint can be a positive force in our lives, the necessary self-discipline that allows us to head toward the fulfillment of our dharma, or life purpose. The five yamas are oriented toward our public behavior and allow us to coexist harmoniously with others.

Ahimsa - Non-harming or non-violence: This Yama does not only mean not doing harm to others in thought and in deed, but also to practice acts of kindness to other creatures and to one's own self. First and foremost, we have to learn to love and respect ourselves. It is as important to follow this guideline on the mat as much as it is in our lives. On the mat make sure that you do not ask too much of your body, respect its limits and don't push yourself over the edge. Be patient with yourself, your muscles, joints your body and your whole being. Off the mat once we accept ourselves the way we are, it becomes easier to listen to our body, mind and soul, it will come more natural also not to hurt others in any way. Just like everything in yoga, it is a journey, a long one but the outcome will be so worth it. Ahimsa, in some way is the overarching moral teaching of yoga. If you practice ahimsa all that is to follow will fall into place.

Satya - Truthfulness: Satya is the Yama that is about living a truthful life without doing harm to others. In my mind ahimsa and satya go hand in hand together as being true to ourselves and others is crucial in the process of understanding who we really are and how to love and respect this self without causing harm. And once we are truthfully able to say we know ourselves it becomes easier to view others through those eyes well. On the mat you want to make sure that you truthfully follow the signs your body and mind gives you. Off the mat staying true to yourself and others could mean to say and think with a truthful heart, and be able to make a distinction between when it is good to say the truth and when it is better to say nothing as the truth might hurt someone more. If you follow Satya this way, it will make fulfilling ahimsa easier as well.

Asteya - Non-stealing: This Yama is not only concerned about the non-stealing of material objects but also the stealing of other's ideas and other forms of possession. Using power for selfish motives or telling someone else about confidential information you had been entrusted with is against Asteya. On the mat think about simply respecting the time of others, arrive on time so both the teacher and the other students can benefit the most form the practice. Off the mat, in real life, following upon satya, try not to steal the truth of another person, and not to use physical, intellectual, emotional or spiritual possessions of others for your own good.

Brahmacarya - Moderation, sexual responsibility: Bramacharya means to move toward the essential truth or to achieve self-control, abstinence or moderation especially regarding to sexual activity. It is about not giving in to our ego's excessive desires or taking nothing in excess. This yama has been interpreted mostly as celibacy, sexual restraint. I do find that there are other meanings to this guideline, for example being responsible and using moderation in every area of our lives. On the mat, making sure that you are not abusing your body "to get in shape", not taking classes even when your muscles and joints are aching, choosing to rest when you need to. Off the mat you can use this principle for anything in life, from eating and drinking habits, to work, to sexuality. I believe that most things can be enjoyed as long as you keep a cap on their frequency and quantity.

Aparigha - Abstention from greed: This Yama is about living a life free from greed or taking only what is necessary and do not take advantage of someone or of a situation. It is about using our powers correctly and appropriately and not exploiting others. Similar to brahmacarya, in aparigha, we use moderation for our possessions. Focusing on not expecting happiness to come from material sources, not using material things as our validation and not taking, buying, acquiring more than we need to live a sustainable and happy life.

Take your time to get familiar with the Yamas and start practicing them in your life. Throughout the next week find these themes in your classes at Quiet Mind. Enjoy the classes and share your experiences as you are applying the Yamas to your life on the mat and off the mat also.

Namaste.