Neponset Valley Yoga Newsletter June 2012

Yoga-at-Home Navigating the Koshas   This month's Yoga-at-Home is a primer on the Koshas. We can think of the koshas as 5 sheaths or layers that surround our divine Self. We navigate the world using these different sheaths as tools. Understanding the complexity and layering of our selves as beings comprised of more that matter is an important part of yoga. While many of us still think that yoga practice is about asana (postures) when we reduce this amazing technology to stretching, we miss the larger picture. We cheat ourselves out of the opportunity to live a richer and more radiant life. An authentic yoga practice gives us the tools for finding our way home - to the source. When our endeavor is about stretching and asana, we engage on the physical level, or anamaya kosha. We deepen our yoga practice with breathing techniques that access the pranamaya (energy) kosha ; focus and concentration that engages the manomaya (mental) kosha; meditation as the gateway to the vijnanamaya (wisdom) and anandamaya (bliss)  koshas. When we use this model as a roadmap, the path becomes clearer. Just like using a map to navigate new terrain, the koshas are a guide to help us move through the complex hills and valleys of the inner world. For more on the Koshas, read the article You Are Here And then try not just the postures, but the deeper practices of breath and mental concentration whilst doing Last month's Yoga-at-Home Practice

Health Powerhouse in a Bottle Discover the wonders of RACV  If you think all vinegars are created equal, think again... Raw Apple Cider Vinegar (RACV) is unprocessed and unfiltered, and contains natural enzymes that promote health on many levels.  Long a staple in our house, Raw Apple Cider Vinegar has so many health-promoting benefits I thought I'd share some great links to help you get started. taken internally it is a wonderful whole system tonic; external uses range from refreshing facial toner to shine-enhancing hair conditioner!  7 Reasons to Love Apple Cider Vinegar Mama's Worldview - 25 Uses for ACV The Wonders of ACV and Aging Skin Care  Ayurvedic Note: Raw Apple Cider Vinegar is a powerful detox - it helps break up mucus or "amma" in the digestive tract and thins the blood. Combined with honey it improves digestion, and can be used (diluted) as a skin toner or hair rinse.

Better Habits = Real Change   It's all about practice... We've been talking for weeks at the studio about creating better habits, getting into a routine where yoga practice becomes an essential part of life. Even those of us who love change and the thrill of a new adventure crave some sort of routine. We like something to anchor ourselves to before going off and exploring. Like a scuba diver navigating the other world contained in the ocean, we still tie in to a mooring on the surface. In the recent article 8 Steps to Change Your Life Christine Carter gives us some simple, research-based steps for creating lasting change.

Neponset Valley Yoga Newsletter July - August 2012

Yoga-at-Home Keeping Your Cool!     When temperatures outside rise, it;s time to give your body and mind a little support with more cooling can relaxing postures.  Our featured poses this monthare some of the best for keeping your cool when it's hot outside. Add both postures to your current home yoga practice, or if you don't yet have a home practice, this is a nice short duo to get you started! End with 15 rounds of Sitali pranayama and feel yourself really chilled out!

Watermelon Crazy! Summers perfect food!! OK, I admit I have eaten so much watermelon in the last month that I should actually be growing them myself! Every night, after teaching yoga, I go home to a big bowl of pink deliciousness!    Three reasons I love watermelon... It's a good source of vitamins A and C, lycopene (more of that anti-cancer fighter than in tomatoes!) and potassium.  It's high water content keeps me satisfied and fills me up. It's sweet and juicy, so I feel like I'm having a treat every time I eat it.   So why not beat the heat with my current favorite drink recipe...   Watermelon Lime Smoothie Prep Time: 5 minutes   Serves 2 2 cups watermelon chunks , frozen 1/2 cup coconut water 1 1/2 tsp. lime juice or 1/2 fresh squeezed lime Pinch of Cardamom (optional) 4 to 5 mint leaves 4 ice cubes Combine all ingredients in a blender. Process until smooth. Serve immediately. Ayurvedic Note:  Pitta (fire element) is high in the body in summer, and those of us with strong pitta nature need to help keep that fire in check. Watermelon is like the hook and ladder on the fire department! Consider that the heart has to work an extra 10 beats per minute for every one degree rise in body temperature. The overheated blood circulating in your body causes swelling in the hands and feet. Watermelon is a strong diuretic - it literally pulls the inflammation out of your tissues and helps that circulation.  Want more great watermelon recipes? Try this awesome site!

Favorite Facebook Posts   If you don't follow Neponset Valley Yoga on Facebook, here are a couple of things you missed...  Join NVY on Facebook to see these and other informative posts - just click on the "like" button in the left column! ______________________________________________ It's not just what you eat, but what you wear! The Story of Cosmetics (2010) Stretches for Desk Jockeys...

Neponset Valley Yoga Newsletter - May 2012

Yoga-at-Home Two Practices in One!   This month's Yoga-at-Home is a step by step guide to building lower body strength and flexibility in either 15 or 30 minutes a day.  For the 15 minute practice, follow the postures on the left side of the sheet, and end with 15 rounds of nadi shodhana pranayama at the end. If you have more time, continue from the left side of the sheet up to the top right. Completing both sides and then ending with nadi shodhana and 5 minutes of savasana will round you out to about 30 minutes. Download this month's Yoga-at-Home Practice Today! Salsa - Hold the Tomatoes Please!    If you thought salsa meant tomatoes, then you're in for a surprise. This recipe for Cilantro Lime Salsa is a refreshing spring side...  It can be used in potato salads, as a dip, in salads, on top of rice dishes, or to garnish soups.   The longer it marinates the more mellow it gets. And if you use Vidalia onions, which are in season right now, this is a deliciously sweet relish!      Ayurvedic Note: Onion is a natural digestive. When marinated in lime juice it becomes less pungent and even a little sweet. Lime juice is great for cleansing the gall bladder - and cilantro is a cooling digestive. Tune in to the Inner Guide  Low tech and still going... Many of us rely on GPS devices in our cars and on our cell phones to give us the best routes and guide us to our destination. These devices use satellites to track our location and then steer us in the right direction.  But have you used your IGS lately? This is the internal Guidance System that every make and model of human being comes equipped with - standard - and at no extra cost!  When our IGS is turned on we navigate life's challenges much more skillfully. The twists and turns, detours and construction that inevitably happen are not roadblocks: they're opportunities that make us stronger, more flexible, and, ultimately, wiser.  In the Huffington Post article Make Sure Your IGS is Steering Your GPS, the authors give 4 tips for switching from external to internal cues. The basic message... Follow your IGS and you will be in harmony with everything else that uses the same navigational system.

Neponset Valley Yoga Newsletter - April 2012

Yoga-at-Home A Posture Flow in honor of the Earth! The Earth Salutation (Prthvi Namaskara) is a series of postures that work to soothe the nervous system, and stimulate the digestive tract. The flowing sequence provides a wonderful stretch to your back, legs, and torso as it works to elongate and strengthen your spine.  Download the Earth Salutation Flow Green is the color of Spring  Natures Detox - the perfect transition So most of us know that the green color of spring signifies new growth. But did you also know that we are naturally drawn to green in spring because it is the color of detoxification and cleansing? As daylight hours increase each day, our bodies try to adjust to the natural cycle. But with the accumulation of metabolic residues from winter (even a mild winter!), we can often feel tired and a bit stressed. This is a prime time for colds and flus to hit us: this is just a sign that our bodies are trying to make the transition and they need a little help. Fresh Swiss Chard Eating lots of fresh, organic greens can help you stay well, prepare your body for the warmer weather, and perhaps even shed a few of those winter pounds. For maximum nutritional benefit, and ease of digestion, lightly steamed or raw greens are always best.  "What about taste? ", you ask. Well, as any great chef will tell you, the secret is in the sauce! We use just two basic, easy-to-make dressings in our house: they go on everything green and then some!   Dressed up Greens Recipes   Note: If you usually buy bottled salad dressing, give these homemade versions a go, and then join me in "banning the bottles". Pre-packaged dressings are costly, loaded with salt, sugar and fat, and many have ingredients I can't even pronounce.    Spring Cleaning without Chemicals  Putting the "fresh" into spring Supermarkets and large box stores have shelves filled with products to attack dirt, grime, and mildew in our homes. And they beckon us with fragrances like "springtime" or "fresh laundry" (that's the latest one!). Who doesn't want their home to smell like that?! The problem is these cleaners are anything but... chemicals, fragrances, dyes... what's clean about that? Your home may smell different after using these items, but many of the ingredients used are hazardous to your health. This spring, why not make a fresh start in your home with these easy-to-make, inexpensive, non-toxic cleaners.

Neponset Valley Yoga Newsletter - March 2012

Explore Vulnerability Discovering that you are worthy of compassion What we eat, how much we exercise - by now we all know that both have a profound affect on our health. What some of us haven't considered, however, is just how important a role our thoughts and feelings have in creating and maintaining health.  Our own feelings of self worth have a much more important role in how positively we experience life. And a positive attitude generates more love and compassion... it's a delicious circle!  Watch Brene Brown's talk Relief for Tired Hands  With a few Simple Stretches Every Day As a Massage Therapist, I am keenly aware how overwork can cause pain and discomfort in the hands and arms. Along with receiving bodywork weekly (sometimes I skip a week and feel it!) I am always stretching, warming, and massaging my own joints to keep from getting stiff.  One thing I love to do at night is massage my favorite cream into my arms and hands before heading into bed. It's a ritual where I can thank my hands for doing such a good job all day, and it also helps to relax me so I am ready for sleeping.  If your lifestyle leaves your hands stiff or achy at times, here are a few simple stretches you can do to keep them flexible and feeling good.  Try these easy stretches from the Mayo Clinic In Praise of the Earth by John O'Donahue   Let us bless The imagination of the Earth, That knew early the patience To harness the mind of time, Waited for the seas to warm, Ready to welcome the emergence Of things dreaming of voyaging Among the stillness of land.    And how light knew to nurse The growth until the face of the Earth Brightened beneath a vision of color.    When the ages of ice came And sealed the Earth inside An endless coma of cold, The heart of the Earth held hope, Storing fragments of memory, Ready for the return of the sun.    Let us thank the Earth That offers ground for home And holds our feet firm To walk in space open To infinite galaxies.    Let us salute the silence And certainty of mountains: Their sublime stillness, Their dream-filled hearts.    The wonder of a garden Trusting the first warmth of spring Until its black infinity of cells Becomes charged with dream; Then the silent, slow nurture Of the seed's self, coaxing it To trust the act of death.    The humility of the Earth That transfigures all That has fallen Of outlived growth.    The kindness of the Earth, Opening to receive Our worn forms Into the final stillness.    Let us ask forgiveness of the Earth For all our sins against her: For our violence and poisonings Of her beauty.    Let us remember within us The ancient clay, Holding the memory of seasons, The passion of the wind, The fluency of water, The warmth of fire, The quiver-touch of the sun And shadowed sureness of the moon.    That we may awaken, To live to the full The dream of the Earth Who chose us to emerge And incarnate its hidden night In mind, spirit, and light.

Neponset Valley Yoga Newsletter - February 2012

Can You Get Hurt Doing Yoga? Practicing Yoga with integrity  Yogis all over America are popping out ribs, snapping tendons, and experiencing nerve pain. All in the pursuit of yoga--really? Several weeks ago there was an article in the New York Times that caused quite a stir in the yoga community and beyond. In it, the author cited examples of people hurting themselves in yoga classes.  Read the Rest of the Article here... Peanut Butter and Chocolate Love!  A treat for Valentines Day and beyond Sweet, delicious and creamy desserts don't have to be loaded with processed sugar and fats. Nature already has some wonderful staples in her pantry that can tame even the fiercest sweet-tooth!   I've been tweaking this recipe for some time now, and think it's just right at this point. Chris (the engineer who loves his treats!) has calculated how many evenings of deliciousness are still in the freezer at any given moment. I'm sure he'll let me know when to make more!  Peanut Butter Fudge Bliss Recipe   Flow with Adversity Learning to embrace life's challenges - full on! Ever notice how some people are positive no matter what? They look at difficulties as opportunities rather than impediments to living fully. Seems some of us are born that way, but many of us are not. The good news is, if you're in the "not" camp, you can turn that around in 5 simple steps:  1. Look for the silver lining 2. Look at challenges as a learning opportunity 3. Keep and open heart 4. Take care of yourself... first 5. Laugh long and hard... and often  Read the rest of the article here...   A Valentine Poem  I carry your heart with me (I carry it in my heart) I am never without it (anywhereI go you go,my dear;  and whatever is done by only me is your doing,my darling) I fear no fate (for you are my fate,my sweet) I want no world (for beautiful you are my world,my true) and it's you are whatever a moon has always meant and whatever a sun will always sing is you here is the deepest secret nobody knows (here is the root of the root and the bud of the bud and the sky of the sky of a tree called life; which grows higher than the soul can hope or mind can hide) and this is the wonder that's keeping the stars apart   I carry your heart (I carry it in my heart)                        ee cummings

Neponset Valley Yoga Newsletter - Janujary 2012

Winter Yoga Practice

Yoga Nidra for Deep Relaxation

Winter is a time of renewal, and nothing can rejuvenate the body, mind and spirit like Yoga Nidra. For those new to the practice, Yoga Nidra employs guided relaxation techniques to bring you to a level of rest below awake and above sleep - a sort of Yogic Twilight.

For a limited time you can download a free MP3 that I created specially for the 2011 Winter Solstice. Put it on your iPod or other device and set aside some time to rest and renew in the comfort of your own home.

Free MP3 Yoga Nidra Download (available until 2/15) 

The Importance of Intention Using Commitment to create your Best Life in 2012!  Making change is difficult at times - and committing ones self to change can be an even bigger challenge. Deepak Chopra shares some wisdom around creating intention Engaging Life with Commitment.

Stunning Video Nature is amazing, and when humans get to witness her show, it's a gift to be treasured. If you missed this link that I posted on Facebook last month, here is a rare look at a phenomenon called murmuration: a flock of starlings flying in perfect union and symmetry with amazing grace. Yoga isn't just a human endeavor... Murmuration

January is National Soup Month!

Did you know that we have a National Soup Month? Neither did I! But boy was I excited to know that my Sunday morning ritual of making a cauldron of soup for the week is so in vogue!

Below are a few of my favorite soup recipes to try. Also the wonderful thing about soup is that you can totally wing it! Too much seasoning" Add water!  Too little? add more! Here are three  tips to get you started...

1. Start with aromatics: chopped onion, garlic, ginger and celery.  Saute in water - yes, water - no need to add oil as the soup is wonderful and fat-free without it!

2. After sauteing aromatics, add the rest of your broth or water, and then hard veggies (carrots, potatoes, etc.). Bring to a boil, then add more delicate veggies (greens - always have leafy greens!). Bring back to a boil and then shut it off right away!

3. We always let soup "rest" for at least 20 minutes. After the 3-6 minute boil, turn off heat, leave covered and go out for a brisk walk. When you get bac k, soups on!

Recipes:

Easy Bok Choy Soup  

Sweet Potato Cabbage Soup 

Spicy Ginger Miso Soup