Yoga for Colds & Flu

Achoo! It's flu season. It's hard to stay moving when you are dealing with fever, aches, chills and respiratory problems. Here are a couple of sequences you can do together or separately to keep your lymph fluid moving a little to facilitate a quicker recovery. All of these poses can be done in bed! Keep the tissues handy to catch drippy noses.

YIN SECTION: noticing breath, non-judgment. With each breath, try to send energy to those parts that are complaining the most – nose, eyes, skin, belly, whatever.

• Downward Facing -Frog ~ 3-5 minutes

• Child's ~ 1 minute

• Side Twist – 3 minutes each side (Laying on Back, Knees Rotating Together to one Side)

• Deer ~3 minutes each side

• Anahatasana Melting Heart ~ 3 minutes

• Child's ~ 1 minute

• Caterpillar – 5 minutes

• Sphinx ~ 5 minutes

• Saddle ~ 3 minutes

TRANSITION

Happy Baby, 1 minute of free movement. Anything that needs to move. A few reps of Cat/Cow are great too.

RESTORATIVE SECTION

• Dandasana – Seated Staff Pose – 10 breaths

• Reverse Tabletop – 3 repetitions of 3 breaths each

• Janu Sirsasana – Forward Fold for 10 breaths on each side

• Baradvajrasana – Gentle Twist of your choice, keeping a relaxed neck

• Bridge/Wheel – Skip this one if you have respiratory issues that prevent comfortable breathing

• Legs Up Wall – Stay in this one as long as it feels good

• Child's Pose with Bolster

• Foot Rub – Use your favorite lotion or a warm towel with scented oils.

• Recline to Svasana, Inhale through nose, exhale through mouth 3-5 times, lions breath

• Svasana – 10 minutes

Happy Healing! Don't forget lots of fluids, warm lightly cooked foods and rest rest rest! Love, Anna

My Eyes So Soft, a poem by Hafiz

Don’t

Surrender

Your loneliness so quickly

Let it cut more

Deep.

Let it ferment and season you

As few human

Or even divine ingredients can.

Something missing in my heart tonight

Has made my eyes so soft,

My voice so

Tender,

My need of God

Absolutely

Clear.

An Exercise for the Svadisthana Chakra - 2nd Chakra

Main co ncern: Power of Relationships
Location : Lower Abdomen to Navel
Physical Connection: Large Intestine

Sacred Truth: Honor One Another
Emotional/Mental Body Connection: Need for Relationships with Others, Control of our physical environment
Primary Fears: Illnesses that originate from here are activated by fear of losing control. Imbalances can manifest in ovarian problems, chronic low back/hip pain, arthritis
Strengths: Ability to survive financially and physically on one's own, ability to take risks, resilience to recover from loss, decision-making ability
This is where we manage the power o f choice, the essence of the human experience.
Sex, Power, Money
Seat of Creative Energy, Sexual Energy

Questions for reflection:
Do you foster your creative energy?
Are you comfortable with your sexuality?
Do you keep your word?
Do you keep and set your own boundaries?
Are you a controlling person?
Does money have authority over you?
Are you strong enough to master your fears of physical and financial survival?

Approaching Avidya; Pulling Down the Veil

We all have those of moments where we look back on our past and think, "If I only knew what I know now..." - you can probably complete this sentence a hundred times over! We all think about times in our lives when our older, perhaps wiser selves would probably have taken a different path had we been able to see clearly. Hindsight is 20/20, right? There is a really useful concept in yoga called Avidya that helps us understand the veils that obscure our vision when we are seeking the truth. Desikachar, in his book The Heart of Yoga, describes it thus, "Avidya literally means "incorrect comprehension," describing a false perception or a misapprehension." The opposite of Avidya is Vidya, or "correct understanding, knowledge, illumination." In layman's terms, Avidya is that film that seems to cloud your vision when you are misunderstanding something. It is commonly held that Avidya is what keeps us locked in our samskaras, habits that we hold in our actions and our perceptions. Also, when we hold that we are separate and alone in this world, rather than part of the greater whole, that is subscribing to Avidya.

Desikachar states, "Avidya is the root cause of the obstacles that prevent us from recognizing things as they really are. The obstacles are asmita (ego), raga (attachment) dvesa (refusal) and abhinivesa (fear)." Patanjali's Yoga Sutra addresses asmita in verse 2.6: "False identity results when we regard mental activity as the very source of perception."* Have you ever run into a situation you just couldn't think through? Your mind keeps running into a brick wall, over and over and over again. Often it can be in very dark times, when we are trying to reason out an illness, death or other traumatic event. Maybe you were at a crossroads in your life, like that last scene in Cast Away, where Tom Hanks is in the middle of nowhere, with four possible directions, trying to decide which way to go. At that point, what do you do? Asmita would be believing that your mind could reason it out; Vidya, or right knowing, might be following that tug of your heart. Where do you truly feel you need to be, in your gut, your soul, your core - whatever you want to call it? Some people might call it a guardian angel, some intuition -- but you just know that you can't reason it out, you have to feel it out. You have to go with that inner knowing that what you are doing is right. Try this practice to help you counteract asmita: Sit in meditation, with your hands gently placed over your heart. Repeat the mantra, on the inhale "I will follow my heart." On the exhale, "I am listening to my heart." Try to do this for 15 minutes each day (or just at each red traffic light!).

Ragah (attachment) is next, in verse 2.7, "Excessive attachment is based on the assumption that it will contribute to everlasting happiness."* Ever experienced "shopper's high"? You bought that new TV, shirt, car, whatever, and for some period of time, this new thing brings you feelings of happiness with the satisfaction of your desire. But once that purchase loses it's "new car smell", the happiness fades. Someone who loses themselves in ragah might relentlessly pursue new things, whatever the cost to their total happiness and might lose some things that can actually provide lasting happiness, like community, family and intimate relationships. Try this practice to counteract ragah: Whenever you feel the need to purchase something to improve your mood, think of something you can do for your neighbor or friend. Even a friendly smile to a stranger is a fine replacement for a unnecessary desire. When you replace unnecessary consumption with service to your fellow humans, we all win.

The third obstacle is Dvesa (refusal). "Unreasonable dislikes are usually the result of painful experiences in the past connected with particular objects and situations."* One common way this can manifest is approaching having a new relationship after suffering a broken heart. It's common to swear off the desired sex while the heart deals with the wound. In regards to this particular situation, a shift in attitude can help you reduce dvesah. You first need to become aware that you are refusing out of habit - not an easy thing in itself! To counteract dvesa, try listing things you dislike. Then try to remember exactly why you dislike them. If you run into some that you can't reason out, experiment by experiencing that thing again. Practice non-reaction and note what happens. You may realize you can unplug from that dislike quite easily once you become disconnected from the habit.

And finally, the fourth obstacle is Abhinivesa (fear). "Insecurity is the inborn feeling of anxiety for what is to come. It affects both the ignorant and the wise."* This can be the mo'daddy of all obstacles. Fear can take you down a deep, dark spiral that closes in on itself. It is a big challenge to break out of our cycles and circles of fear. The hard thing about this one is that fear can be completely rational, and completely irrational. It requires deep focus of your the whole of your being to release all fear, and it is by far the most difficult to overcome. The pinnacle feeling is that we are one with the universe, and we realize, deep within the core of our being, that we are just one infinitesimal speck of light amid all the other specks of light, and there is absolutely nothing to fear. To stay there, however, well - isn't that why we practice yoga?

Learning about these veils that cloud our perception is really helpful in our pursuit of Vidya, or right knowing. When we see clearly, we can make decisions in accordance with our heart, for the right reasons, without undue influence from the past and free from fear. We find ourselves in an atmosphere of deep peace, eyes wide open and ready for the dawn of the new day, eager for the challenges ahead. Can you see the light blooming just over the horizon?


*All translations are taken from T.K.V Desikachar's The Heart of Yoga

Yoga - Yoga Journal to Go Podcast: Strengthen Your Core

Yoga - Yoga Journal to Go Podcast: Strengthen Your Core

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Get Off Your Asana: Yoga for the Outdoors

Yoga for the outdoors in the Mountain Xpress, Asheville NC

by Anna Ferguson in Vol. 14 / Iss. 35 on 03/26/2008

If you’re like me, you’ve got a serious case of cabin fever by this time of year. But as we shake off winter’s slumber, it’s a good idea to make sure our bodies are ready for the increased activity. Every season has its own rhythms, and yoga is a great way to keep your body humming along with them.

Flex time: The author limbers up with a low lunge before a hike at Max Patch. Courtesy Anna Ferguson

If you’re familiar with yoga, you already know that it encompasses much more than just the stretches that have become a popular form of exercise in the West. Many health experts cite its benefits, from calming the nervous system to promoting joint health to enabling a steadier state of mind.

And though it’s easy to think of yoga as something reserved for the gym or studio, it can actually find its way into all aspects of life, including your outdoor adventures.

Catch your breath

Rain or shine, one of the most important aspects of practicing yoga is noticing your breath—its quality, depth, frequency and duration. No matter what kind of activity you choose to do—whether rock climbing, ultrarunning, walking or hiking—this is one of the most elegant ways to observe your body and live fully in the moment.

Each of the following yoga poses (or asanas, as they’re called in Sanskrit), can help tone muscles, mind and spirit for outdoors pursuits. As you perform each of these poses, the challenge is to bring yourself, through the breath, into a union of body, mind and spirit. Sound daunting? As renowned yogi Sri Krishnamacharya observed, “In stages, the impossible becomes possible.”

Like the lunges

One of the best leg stretches around is the low lunge. From a kneeling position, place your hands on the ground in front of you. Bring one leg forward and place the foot on the ground between your hands. (You may want to put a jacket or shirt underneath your back knee for comfort.)

For an even deeper stretch, place your hands on your knee and rise up, using your hands for leverage or contracting your core abdominal muscles until your spine is almost perpendicular to the ground (see photo). Breathing deeply here is always a good idea, especially if your muscles are really feeling tight.

It’s always best to go to your “intelligent edge”—that is, the place where you’re feeling a good amount of stretch but you aren’t maxed out. Then try to breathe energy into those tight areas and ask the muscles to relax. It’s amazing what the body will do when you tell it what you need! Remember to do both legs, and repeat as necessary.

Twist and [no] shout

One of my favorite asanas for relieving back pain due to a big ol’ backpack is the seated twist. There are many variations on this pose, and you can always find a new way to stretch the back’s complex of muscles. CAUTION: If you have back “issues,” it’s particularly important to be mindful and gentle. While sitting cross-legged, inhale and straighten your spine. Imagine that a string attached to your tailbone runs all the way up your spine and out the top of your head. “Pull” on that imaginary string, and visualize the motion as creating space between all of your vertebrae.

Next, inhale deeply, take your left hand and place it on your right knee. Place your right hand on the floor behind you, just behind your right hip. Exhale. Inhale deeply, straighten the spine again and, as you exhale, twist from your navel (not your head!). Find an intelligent placement for your neck, being mindful of the tender muscles in this area as well. Besides bringing fresh life to your back muscles, this twist delivers fresh blood and fluids to your abdominal organs once you unwind, helping the body detoxify. I tell my students that what’s important is not the degree of the twist but your alignment and how you’re breathing in the pose. Take a few deep breaths and enjoy.

Open those hips

For all you bikers out there (whether your ride is fueled by energy bars or gas), the Bound Angle Pose (Baddha Konasana in Sanskrit) is an essential hip opener that helps maintain flexibility. Again, while seated on the ground, bring the legs forward, placing the soles of your feet together in front of you. One of my favorite things to do in this asana is to give myself a good foot rub! This can be a nice way to unwind after a particularly long walk or if you experience circulation problems in cold weather.

Your knees may be way up in the air at this point, and that’s just fine. Place your feet as far away or as close in to your pelvis as is comfortable for you—you’ll get a different stretch depending on the placement of your feet. If you’re a person with particularly open hips (meaning your knees will be pretty close to the ground), use the string imagery mentioned above as you inhale and straighten the spine, and again as you exhale and fold your torso forward. Most likely your muscles will have something significant to say in this position! Remember to breathe in the smell of the grass or the fresh air, and cultivate a feeling of gratitude for your body and the services it does for you every day.

Live in the moment

Perhaps the best yoga for the outdoors is simply this: knowing that this moment in time, this moment right now, is the only one we truly have. In this sense, nature is one of the best yoga teachers. When you take a long backpacking trip or ascend a rock face, nature has a way of putting you fully in that moment, senses tuned to the rustle of the trees or the call of a bird floating on the wind. So get out there, take in the sunshine—and keep breathing!

[Artist, writer and yoga instructor Anna Ferguson lives in Asheville. She can be reached at ]http://anna.ferguson.googlepages.com]

Incorporating Tapas (Discipline) Into Your Practice

I know what you might be thinking - Tapas? How does a style of dining make it's way into Yogic Philosophy? Well, tapas actually has a very different meaning when applied in a yogic sense. Tapas in Sanskrit literally means "heat" or "glow". It can also mean "discipline" or "austerity." It is also one of the niyamas. An early name for a yogi was tapasvin, which meant "voluntary self-challenge". It literally comes from the Sanskrit verb "tap" which means "to burn." As we slide into the between-times (not yet spring but not quite winter), tapas is a great thing to help us stick to those resolutions and rediscover that internal discipline - and keep us warm! Tapas, in plain English terms, is our effort not to identify with the monkey-mind.

So how can you implement tapas in your life and your practice? Tapas begins with intention. You must intend to overcome whatever challenge you are faced with - you must choose whatever new ground you want to break through. Once that intention is set, you need discipline, heat, drive to keep you on a forward path. You must put forth considerable effort, whether it's mental, physical or spiritual to burn away the thought processes, habits or any sort of rut you are in that prevents you from living a happier, healthier and more peaceful life. Lastly, you need endurance, the courage to stay the course even when you are shown what may seem insurmountable obstacles, to stay the course.

However, tapas is not measured by the level of difficulty of a particular task. Say we are talking about asanas - you don't need to achieve the hardest asanas in order to practice tapas. Tapas can be measured by the steady, consistent subtle practices. Not letting yourself gossip about a friend or turning off the TV before you get sucked in for another hour or two. In the consistency of getting on the mat or meditation cushion every day. In tapas there is no expectation of reward, but you try to move beyond the duality of good/bad and into the unity and joy of the present moment.

Some concrete examples of the application of tapas:

* Body: Things like cleanliness, chastity, non-violence (towards self as well as others), compassion and politeness, as well as devotional activities.
* Mind: Silence, serenity, concentration, avoidance of unkind or negative thoughts.
* Speech: Truthfulness, only speaking when helpful and necessary, trying to make no offense while still speaking the truth.

Practicing pranayama is one of my favorite ways to bring tapas into my asana practice. Focusing intently on keeping the breath smooth and even, while regulating inhales and exhales can bring you directly in contact with your body/mind/spirit and how they all swirl together. Learning and focusing on maintaining Ujayi breathing can be a great way to bring tapas into your next Asheville Yoga Center class. Pranayama can be a key catalyst to help you burn through the layers of toxic stuff (mental, physical, emotional - all of it) that you have hanging around.

One of my favorite definitions of tapas is the "burning enthusiasm to learn and understand how all facets of life are tools for self-realization." This implies an attitude of self-discovery in every moment. Everything we do can help us on the road to knowing ourselves and becoming happier people as a result. So what are some ways you can practice tapas this month? Find an activity that you are very much attached to and see if you can give it up for a period of time (21-28 days is ideal). Also find something that you avoid doing (dishes, housework, organization) and try to replace that thing with the one you are attached to as an experiment. How does that change your perspective on each activity? You may just be surprised at the positive power of the mind!