AmicaYogilla

The Jade Roller

2010-07-13T16:17:00.000-07:00

I love jade as a stone. I think that the combination of jade and yellow gold is very *art deco*. Not only Jade is a beautiful semi-precious stone, it also has got healing properties. Jade roller (regularly used by my acupuncturist) feels like oil on the face without being greasy or pore blocking as many oils out there. It is also refreshing, smoothing and improves facial circulation. I really recommend it for a natural, non-surgical facial lift.

2010-03-23T10:06:00.001-07:00

A Yogic Union

2010-03-08T15:03:00.000-08:00

I am here with an impromptu post as I have just learnt that Victor & Angela got married! What a marvellous news! I studied a workshop with them last year and they inspired me so much that I decided to apply for the teaching training. Since then there is no class I take without applying Angela's non-teaching: feel the connection with the earth and the centre of the earth and listen to the inner movements and shift happening at a deep level. She is such a cool yogini and woman. It is exactly how I would like to look and be at her age. I think she is so organically beautiful and radiant. He is also very charismatic and charming. It is with him that I did handstand for the first time in my life. I hope to have the pleasure to study with them again, ideally in their Greek retreat. Here a few photos in all their splendour.

On the Subject of Desire

2010-03-08T14:56:00.000-08:00

Photo by Nan Goldin

What is the nature of seeking? It is wanting to feel good. Good feelings are pleasures. Becoming aware of how this mechanism works can help create a shift in consciousness that will make your relationship to pleasure more realistic as you become aware of the potential consequences on you, the environment and the world.

Desire can encompass diverse needs, from sensual or aesthetic experiences to more cerebral satisfactions. The feelings can be increased or diminished by thinking about them, but they quickly fade into memory. This is the reason why we seek more and greater pleasures. Desire is endless. And even if realised, the desire might not bring the expected enjoyment. We are pretty bad at predicting what will make us feel good.

But desire fosters change and prevents stasis. It is an essential drive of evolution. Dissatisfaction fuels pleasure seeking. So desire can bring the motivation for change and the pleasure of anticipation.

The problem with desire is not that you desire, but what you desire and how desire can be manipulated.

Although it is healthy to prefer pleasure to pain, the latter plays also an important role. Life is change, and one changes either by growing or by becoming more rigid. Real growth involves periods of confusion, discomfort, pain and even suffering before a new direction evolves.

In seeking, you seek the known: experiences we remember, have heard about or imagine as pleasurable. You can only seek the repetition of the old. However, there is the potential for sorrow in repeating familiar pleasures as in seeking the known and dwelling on a past feeling you remove yourself from the potential that the living moment holds for you, and you end up feeling inadequate as you are unable to engage with life in the moment, which is where joy, communion, love and creativity lie.

Beliefs bring you security and certainty. Every time I cling to beliefs that make me feel superior, I negate life as I cut myself off from any real connection that you and I might have.

Desire of be desire-less is but another desire. Letting go of unrealisable desires can make you feel better and can be useful to free yourself from old programming. The risk is removing yourself from the creative momentum of life.

It a constant conflict: if I try to get out of it, the trying itself puts me back in. So what to do? In the moment you become aware on how this whole process works, you could try to step out of the conditioned habits that pleasure and desire can generate and come into contact with their nature, without judgment... I have heard that when something reaches your awareness, it will never stay the same... Sooner or later change will happen... Slowly, gradually, imperceptibly, but it will...

The Passionate Mind: Expanding Personal and Social Awareness by Joel Kramer and Diana Alstad

Yoga Methodologies

2010-02-13T08:31:00.000-08:00

Today we look at the various methodologies of early yoga traditions and we answer the question "how", "how can enlightenment be attained".

All forms of yoga adopt meditation as their primary technique to attain a higher awareness, a state beyond disturbance, but each school places a different emphasis upon it, which is prompted by a different weltanschauung.

Buddhists and Jainists agree that life is ultimately a source of pain and sorrow. Suffering arises from the frustrated desire (tŗşņa) to keep a comfortable life. The only way to liberate the self from the eternal cycle of birth, death (= suffering), rebirth (samsara) is to stop creating karma. Jainists practice self control, renunciation, discipline and observance as a means to reduce karma to a minimum (the less you do the less you create). This requires a great deal of inner strength and concentration which builds up heat (tapas), which, in turns, enlightens the soul. The Buddhists’ approach is more moderate. They believe extreme renunciation is a threat to the body's wellbeing and therefore an obstacle to spiritual development. Right understanding, intention, ethical action (i.e. positive karma) and meditation (samadi) become the values of the Buddhist *middle way*. Without turning their back on society, Buddhists use meditation as their prime ascetic practice to achieve nirvana, the extinction of all phenomena.

Karma yogis arrive at a new awareness: they appreciate that there is nothing wrong with actions per se and that the problem is in the ego becoming the main matrix. Thus, if an action is egoless, it can still lead to enlightenment as it does not produce karma. Karma yogis introduce a social dimension to the yoga practice. Bhakti yogis identify a divine quality in all things. If god is everything, then everything is god, human beings included. Through meditation based on love and devotion to god, Bhakti yogis get closer to their own divine essence and thus to god.

Unlike its predecessors, Tantric philosophy is integrative: for the first time, all social classes are welcome and, although it is still a male-dominated environment, women make their appearance. The Tantric tradition inherits the Bhakti’s worldview whereby the universe is regarded as the divine play of god. Liberation is therefore possible alongside social involvement. The accent is shifted from the action to the experience: it is not important what you do or what you have, the key is how you deal with the various aspects of life including the material aspects. If you behave ethically without harming others, you can still reach transcendence through *expansion*. Three branches of yoga arise within the Tantric tradition: Laya, Mantra and Kundalini Yoga (precursor of modern Hatha yoga).

In Laya, the ego expands through dissolution into the universe, thus entering into a blissful dimension. Mantra yogis use chant’s vibrations to achieve a higher state of deep concentration at which the divine form becomes manifest. In Kundalini, metaphysics made an important discovery: the potential lies in our body, made of matter and subtle energy. The serpent’s vital energy (kundalini-shakti) is latent in us and needs to be awakened. The body should therefore be respected and nurtured as it is the tool for self-transcendence. Āsanas, bandhas, prāņāyāma, meditation and mantras are the various techniques deployed by modern yogis to stimulate the vital energy, whose movements affect our mind and expand our consciousness.

The Origins of Yoga

2010-02-13T08:29:00.000-08:00

I continue my mini-lectures on the philosophy of yoga as I learn it myself with an overview on the origins of yoga. The question is how old is yoga and how does it evolve?

The origins of yoga can be traced through the sacred Hindu scriptures.

In the Upanishads, texts belonging to the late Vedas and composed around 800 BCE, life is perceived as an arena of suffering and grief, and this notion is exacerbated by the process of samsara (eternal cycle of reincarnation) through karma. The goal is to be “freed alike from pleasure and from pain” through the practice of self-control, renunciation of worldly desires and meditation. This latter is defined as a process of separation and discernment. “This calm of the senses and the mind has been defined as yoga”. See my Yoga Methodology post, to understand how freedom is achieved.

Śramanas, wandering sages of Jainist, Buddhist and Ājīvika religions (the latter now extinct), adopt the path of austerity, discipline and contemplative life to achieve liberation while renouncing household life.

Jnana yoga (yoga of knowledge and discernment), Karma yoga (yoga of selfless action) and Bhakti yoga (yoga of devotion through love), unlike the above-mentioned ascetic practices, share a degree of social involvement. The Bhagavad Gītā, the equivalent of the New Testament for Christians, dated around 3^rd century BCE, chronicles these concepts of selfless action, love and devotion.

The Yoga Sutras of Patanjali is a systematic compendium of the study and practice of yoga written in the 2^nd century BCE. Patanjali does not really add anything new to the ontological research, but his merit lies in the compilation of an accessible and organised teaching system, which inherits the same meditative approach to enlightenment and worldview of its predecessors, with an emphasis on renunciation. In chapter 2 (Yogash Chitta Vritti Nirodhah), Patanjali defines yoga through elimination: when we separate from our mind, the mind becomes self-aware, and we become pure consciousness.

A straight line of continuity can be detected from the Śramana/Upanishads to the Jnana and Sutras philosophies. The Bhakti and Karma traditions, as narrated in the Bhagavad Gītā, undertake a different path: the path of extroversion (pravrtti), which will be further deepened by the Tantric tradition (from the 9^th century onwards). Mind is divine consciousness, and desire is no longer a devilish temptation or a waste of energies. Transcendence is possible without renunciation.

Is Yoga a Religion?

2010-02-13T08:18:00.000-08:00

Because this is how I spend most of my free time, when I am not working or blogging, I thought I would share an edited version of my contemplations on the philosophy of yoga. After all, yoga is a life style and one that can radically change your outlook to life. I very often get questions like "is yoga a religion?" or "what is the difference between yoga and a religion?". So, here a succinct attempt to answer this question.

The various yoga traditions share the same ontological concern that preoccupies religion: the transcendence of the limited human experience and the attainment of immortality. Yoga however, unlike organised religions, does not require an aprioristic faith and does not label a non-believer a sinner or a non-dogmatic a heretic. In yoga, the practitioner is invited to undertake a spiritual path with an open heart and inquisitive mind, which may lead to the discovery of faith and devotion through personal experience. So, you can be a yogi and a Christian, a yogi and a Muslim, a yogi and a Hindu or even a yogi and an atheist as it doesn't matter what name you give to god, or if you believe in one to start with.

Photo from Kizie Blog

Essential Yoga Equipment

2010-02-11T06:19:00.000-08:00

Kirtan Event

2010-02-11T05:38:00.000-08:00

How exciting! My lovely friend Vlad and I have just booked Deva Premal and Miten's concert in May. Yes, in May. In London you plan everything months ahead. It spoils spontaneity, but avoids disappointments. Besides, it is good to get to the day without having to pay for it. You can listen to her Moola Mantra HERE.

I discovered Kirtan last year {remember my post about Dave Singer?} and I am going to have a full day of chanting with my course in Spring. Devotional music is becoming my current obsession. I have recently discovered Snatam Kaur and I am hooked by her angelic voice. I listen to it when I travel, do yoga, study. You can listen to her HERE.

Credits: Photos from Deva Premal and Miten's Facebook page and Snatam Kaurs' free downloads' web-page

Design Duo :: Karmic Mood

2010-01-19T14:52:00.000-08:00

I am completely immersed in the study of the yoga tradition which inspired this design and fashion combination. I can't decide whether this colour is pink or purple.

Elle Deco, as seen in Mimi and Meg + Tory Burch Tunic

I LOVE Colours!

2010-01-19T14:50:00.001-08:00

Organic cotton pants by Omnitom

All-in-one

2010-01-19T14:49:00.001-08:00

I am not at ease with the phrase *yoga fashion* because it can be perceived as an oxymoron. Fashion is, alas, very often associated with appearance, stardom and superficiality, all principles antipodean to the yoga values. But for me style is the exploration of a mood and the playful experimentations of alternative dimensions of life; in other words, a form of art, in the same way the art of yoga is an exploration of our body and mind's potentials as organic beings.

One of my fashion principles is that clothes should flatter your shapes and caress your skin, and you should always feel good in them. I therefore swap too tight models and synthetic fibres for organic fabrics and comfy, loose garments. When doing yoga, I like practising in one-piece outfits as they do not show an inch of my belly in upside-down asanas and I just forget I am wearing one.

Shakti Activewear unitards are a great discovery as they keep my curves in place, allow fluidity of movement without getting in the way and look sassy. You can shop them online or check the retail list here. In London some models are sold at Bikram Centre's shops.

Prancing Leopard is a newly launched yoga clothing company designing funky styles with organic cotton. The company also supports local women's communities around the world and the Snow Leopard Trust.

Their jumpsuit collection is delicious - whimsical and comfy at the same time. Sadly, they only sell for the US market and to date I haven't been able to find a stockist in Europe.

Finally, this pair of post-yoga pants by Yoga Fashion are great to walk out of my yoga centre in style and freedom. I love the harem style in all its variants. Have you noticed the white body painting on the model's belly? How hippie!

Yoga Holidays :: Wine & Yoga in Provence

2010-01-19T14:48:00.000-08:00

I would like to complete my yoga teaching training with a yoga holiday, ideally in India, but more likely in Europe. I am planning to review a few places I have been short-listing for location, style and good value.

My husband and I have been invited to spend a week of yoga and wine tasting in La Madalene, a beautiful mansion in Provence. My friend spent a yoga week there in 2009 and came back refreshed and re-energised. We are seriously considering to join this year, as it sounds to me - a trainee yogini - and Steve - a would-be wine connoisseur - a good compromise. The delicious cuisine, not exclusively vegetarian, is a plus for my carnivore husband. And, compared to other yoga holidays on offer, the costs are reasonable. It is easily accessible by low-fare airlines, but we wouldn't mind to combine a road trip across France.

La Madalene, a converted priory in the foothill of Mt.Ventoux in Provence, sits on a sandstone outcrop surrounded by mature trees with views over vines, fruit orchards and mountains. The house has been carefully renovated and tastefully decorated with a mix of contemporary classics and antique Provencal furniture. I love the natural colours vivified by touches of magenta.

Photos (c) Dawn Lintern, courtesy of her Facebook Photo Album

Dawn Lintern, yoga teacher and talented singer, has been practising since 2000 and practising for about 15. She focused on Ashtanga for several years, studying with practitioners such as John Scott, Gingi Lee, Hamish Hendry, Nancy Gilgoff and Danny Paradise. She has done teacher-training with David Swenson, with Narayani in Sivananda yoga and more recently Yin Yoga with Sarah Powers. Dawn teaches Ashtanga at Triyoga and Hatha yoga at Yogahome and the North London Buddhist Centre, where she teaches a more personal, creative style combining the riches of her ongoing exploration into different styles of yoga and teaching. Her aim as a teacher is to give as much individual attention as possible, whilst tuning in to the group dynamic and energy of each class in order to encourage people to discover their potential and blossom.

She will be in Provence in May and August. Check the details here.

Scent of Roses

2010-01-19T14:47:00.000-08:00

While 2009 has been a fantastic year, all in all, 2010 has had a slow start and too many nostalgic looks into a long gone past. To lift my spirits, I have booked a few treatments this month and got myself two rose scented gifts: a candle and a Dr Hauschka body oil. Rose is my comfort zone fragrance: it's delicate and yet penetrating, sweet without being nauseating.

These colourful candles have been designed by yoga teacher Nadia Narain, and they are chemical free and 100% recycled plant wax. The essential oils are so intense that I can smell them without burning my candle. They come in four different scents, each evoking a mood: joy, love, peace and hope, according to your wished feeling. You can choose yours here. I went for LOVE: a wrapping blend of rose and geranium to feel desirable and loved.

I prefer body oils to moisturisers because, when they are of good quality, they are less greasy than creams. If I am lazy, I will just mix them with my shower gel (which is also rose based) to create an instant softener. You can buy Dr Hauschka's natural body oil directly from their website.

Pants

2010-01-14T08:54:00.001-08:00

I could live in yoga pants. Om Girl's are my favourite ever.

A Metaphor of my Lungs

2009-11-18T10:18:00.000-08:00

Ahead of my upcoming yoga teaching course, starting this weekend, I have been given some preparatory homework: to read and absorb the first few chapters of Donna Farhi's book on breathing {The Breathing Book}. It is a practical textbook guiding you through breathing exercises, or better *inquires*, with the aim of disclosing what she calls the *essential breath*. In the introductory chapter she invites the reader to visualise his/her current breathing pattern with a metaphorical image.

When I saw this illustration, courtesy of my friend's flatmate Russ Street, I thought it illustrated very well my breath's perception. My lungs feel like lungs of a hummingbird, and my shallow breathing like trapped in a cage. In fact, it is not uncommon to hear me *hmmphing* every now and then to release the accumulated air. I know in yoga you should never wish and always observe and accept and be with it, but I hope one day my lungs will open up as this beautiful daylily/gramophone...

Lovely CD Relaxation CDs for Kids

2009-11-17T07:34:00.000-08:00

Kirtan Experience Report

2009-11-16T10:03:00.001-08:00

A candlelit room with wooden vaulted ceilings and arched windows was the perfect setting for our evening of kirtan. On stage, a cello, a harmonium, various tablas, tambourines and karatal hand cymbals, and two great voices: Dave Stringer and Narayani Jennings.

{Dave Stringer's Band}

After an introductory hymn performed by Dave, we chanted four mantras in Sanskrit with intervals of meditative silence, anecdotes and poetry. The solemn sound of kirtan (originally a devotional chant in the Hinduism tradition) was injected, in turn, with blues, rock and jazz notes.

{Jason Kalidas}

Everybody fully enjoyed the night freely dancing, meditating and chanting from the heart. From an external western eye, we may have looked a bunch of modern hippies – and maybe we were, at least for one night. It was a liberating, exhilarating and, above all, fun experience. I woke up the next morning with a smile.

{Narayani Jennings}

I am so glad Narayani is based in London. I have added her to my Facebook contacts and I will no doubt go and sing with her again.

{Clumsy snapshot taken with my Blackberry}

Below is one of Dave's performances from You Tube. BUT be aware that it is nowhere as charming and involving as the live experience.

http://www.youtube.com/watch?v=8BXj1dX-4Hs

For those interested and based in London, kirtan is played every Saturday at 6.30 at Triyoga London.

Bhajan: Bolo Bolo Submil Bolo

Om Namah Shivaaya Om Namah Shivaaya
Bolo Bolo Submil Bolo Om Namah Shivaaya
Jhootajataamey Gangaa Dhaari
Trishoola Dhari Damaru Bhajavey
Dama Dama Dama Dama Damaru Baja
Goonj Uthavo Nama Shivaya
Om Nama Shivaaya (4x)

{Sing, sing, everyone in worship of Lord Shiva

Bow, surrender to Lord Shiva

Sing, sing, everyone in worship of Lord Shiva

He bears the Ganges in his twisted locks of hair

He holds the trident, his damaru (drum) plays "Dama Dama"

The atmosphere echoes with Shiva's name

Bow, surrender to Lord Shiva (x4)}

Photo credit: Dave and his band from Dave Stringer Facebook Fan Page; Jason and Narayani from Narayani Facebook album

Kirtaning Along

2009-11-04T13:51:00.000-08:00

In two weekends time my dear friend Valentina and I will be Kirtaning with him and Shiva Rea who will be guesting between a workshop and the other. The practice of Kirtan (= singing from Sanskrit) refers to the Indian art of chanting mantras, rhytmically repeated until the self melts into the song and the singing crowd becomes a unity. I have done a bit of chanting in the past and found it very empowering, but I have never devoted a whole evening to it, let alone with live music. So it will be a completely new, exciting experience for me, and I look forward to it.

Dave Stringer

"IF YOU CAN'T TEACH ME TO FLY, THEN TEACH ME TO SING"
James Barrie, author of Peter Pan

Change Something!

2009-10-28T09:24:00.000-07:00

I launched this blog some time ago in view of my plans to start a yoga teaching course in November. I finally got the news, and it is a positive one: I have been accepted to attend the course, and I am over the moon! I hope that this feel-good-factor will stay with me throughout this path and will overcome my fear of changes... As changes will inevitably happen in my body, life style and one day perhaps also in my career... Who knows...

I have decided to share, one by one, all the mantras that will accompany my holistic journey. And of course I hope to be able to exude a feel-good-factor through this blog.

Photo from we heart it

Everybody Needs a HUG

2009-10-07T05:11:00.001-07:00

AMMA, the *hugging mother*, is coming to London this month to hug as many Londoners as she can possibly fit in a day.

Sri Mata Amritanandamayi Devi, known as Amma, is a Hindu spiritual leader famous for transferring her energy to her devotees through physical contact. With Amma, hugging takes on a both metaphorical and literal relevance: it is a compassionate act but also a medium to pass on good, powerful vibes.

Amma also runs an Ashram in South of India (Kerala), welcoming thousands of followers, although, being a globetrotter, she hardly resides there these days.

Amma's UK visit's Calendar can be found here.

"My Desire: Everyone in the world should be able to sleep without fear, at least for one night [...]. "
AMMA

R.I.P.

2009-07-25T07:22:00.000-07:00

Yoga with Angela & Victor

2009-03-13T18:03:00.000-07:00

Last weekend I did the most amazing yoga workshop with Angela + Victor. They have been practising yoga together for 25 years and they are still very much in love. Bless them. I took loads of notes and I am slowly relieving this inspirational experience.

steve does yoga

2009-03-13T17:40:00.000-07:00

12th march is a date to be marked as my cheeky monkey came with me to yoga. he is an aquarius and likes to do things his own way without being told what and how to do them. so, i decided that we were going to do two different classes which ran parallel. my class finished earlier so i waited for him as i was anxious to see his facial expression. he came out and looked beautiful and relaxed. he joked that they slept for twenty minutes and could have done that at home. so i explained that without savasana you undo an hour of work-not-work... i was proud of steven because it said i-love-you with action...

Sanskrit Name of Asanas

2009-03-11T17:20:00.000-07:00

Adho Mukha Svanasana - Downward Facing Dog

Ananda Balasana - Happy Baby Pose

Anantasana - Sleeping Vishnu Pose

Ardha Chandrasana - Half Moon Pose

Ardha Matsyendrasana - Half Lord of the Fishes Pose

Ashtanga Namaskara - Knees, Chest, and Chin

Baddha Konasana - Cobbler's Pose

Bakasana - Crow Pose

Balasana - Child's Pose

Bhujangasana - Cobra Pose

Chaturanga Dandasana - Four Limbed Staff Pose

Dandasana - Staff Pose

Dhanurasana - Bow Pose

Eka Pada Galavasana - Flying Crow Pose

Eka Pada Rajakapotasana - One-Legged King Pigeon Pose

Garudasana - Eagle Pose

Gomukhasana - Cow Face Pose

Halasana - Plow Pose

Hanumanasana - Monkey Pose

Janu Sirsasana - Head to Knee Pose

Lolasana - Pendant Pose

Matsyasana - Fish Pose

Natarajasana - King Dancer Pose

Navasana - Boat Pose

Padmasana - Lotus Pose

Parivrtta Ardha Chandrasana - Revolved Half Moon Pose

Parivrtta Parsvakonasana - Revolved Side Angle Pose

Parivrtta Surya Yantrasana - Compass Pose

Parivritta Trikonasana - Revolved Triangle Pose

Parsva Bakasana - Side Crow

Parsvottonasana - Pyramid Pose

Parsvottonasana Variations

Pincha Mayurasana - Forearm Stand

Salamba Sarvangasana - Shoulderstand

Salamba Sirsasana - Headstand

Salamba Sirsasana Step-by-Step

Savasana - Corpse Pose

Setu Bandha Sarvangasana - Bridge Pose

Shalabasana - Locust Pose

Supta Baddha Konasana - Goddess Pose

Supta Matsyendrasana - Supine Spinal Twist

Supta Padangustasana - Reclined Big Toe Pose

Tadasana - Mountain Pose

Tittibhasana - Firefly Pose

Upavistha Konasana - Seated Wide Legged Straddle

Urdhva Dhanurasana- Wheel Pose

Urdhva Hastasana - Raised Hands Pose

Urdhva Muhka Svanasana - Upward Facing Dog

Ustrasana - Camel Pose

Utkatasana - Awkward Chair Pose

Uttanasana - Standing Forward Bend

Utthita Hasta Padangusthasana - Standing Big Toe Pose

Utthita Parsvakonasana - Extended Side Angle

Utthita Parsvakonasana Variations

Utthita Trikonasana - Triangle Pose

Vasisthasana - Side Plank Pose

Vasisthasana Variations - Side Plank Variarions

Viparita Karani - Legs Up the Wall

Virabhadrasana I - Warrior I

Virabhadrasana II - Warrior II

Virabhadrasana III - Warrior III

Virasana - Hero Pose

Vrksasana - Tree Pose

Vrschikasana - Scorpion Pose

Yoga according to Yogilla

2009-03-11T17:04:00.001-07:00

I have summarised below some yoga principles I have been learning for direct experience and on which I have been working for two solid years. I have never read a yoga book from cover to cover. So, all my experience comes essentially from the practice, the interaction with my teachers and my personal reflections. I would like of course also to deepen my knowledge in a more scientific way and to become a bit more academic, so watch the art space for reviews of three books ready on my bed side table for reading. Notwithstanding, I think it is important to get into the real practice in the most uncontaminated and even naive way to gradually discover it and all its benefits.

Some principles:

Fear shortens the breath. Thus, every time you experience sensations of fear bring your attention back to your breath.

Be present.

Strength and flexibility are only side effects of the yoga practice.

Be Calm and peaceful.

Let it go.

Go through the sorrow and pain processes, which are part of life.

Accept and observe your body and mind without judging your performance.

Always Relax the face: relax tongue and eyebrows.

Uddyana bhanda* and mulabhanda** -- abdominal locks. Core centre (spleen chakra and root chakra) of our body allowing us to be balanced and source of our lightness and energy.
Enter every pose (asana) in a gradual way elongating your spine and working from the roots (hips and shoulders). Try to keep the core centre working.

Namaste means *Buddha in you*, and it closes every practice as a form of thanksgiving.

OHM chanting. *Ohm* is the most basic sound of all sounds. It is a vibration starting from the diaphragm, up to the vocal chords and coming out of the mouth. It is a release with control and usually performed at the beginning and end of the yoga practice.

Pranayama:
Filling the bottle -- inhale from the nostrils -- movement from the bottom up.
Empty the bottle -- exhale from the nostrils -- movement from the top to the bottom.

Ujjay breath -- breathing with the back of the throat through the mouth, but with this latter shut. It allows an expansion of lungs, controls the intake of air and produces a sea sound helping the concentration.

Chanting of a mantra -- repetition of a chorus over and over again unitl positive energies develop and meditation starts naturally.
The single act of singing itself allows us to "give voice" to our heart. Within and through singing, we open the path from the heart to the voice, finding easier to express our feelings. When we add the power of mantra to the act of singing we have a very potent tool for opening the heart chakra, and calming the mind and body. As we reapeat the mantras, we invoke sacred energies that draw us beyond the chatter of the mind and into a silent, powerful space. Chanting in a group creates even more power as the vibrations of the music and other chanters penetrate our body and mind to uplift us and break down the illusions of inner and outer, one and other, uniting us into that stillness that is at the heart of reality.

Meditation -- to meditate means "eliminate any conflict inwardly and therefore ourwardly", "stilling the thought-waves of the mind" [Patanjali]. Get into a comfortable position (lotus position if this is comfortable for you) where your back is straight and your chakras are aligned. Set your shoulders to where they belong: the back, creating space and gently elongating the neck towards the sky. Close the eyes, or better narrow them staring at your nose (and eventually looking inside you), start observing your breath and keep breathing until your concentration focuses entirely on this flow of air, in and out your nostrils, and eventually focuses on your inner self. This is only the premise to start the meditation stage.

*Diaphragm Lock is applied by lifting the diaphragm high up into the thorax while pulling the upper abdominal muscles back towards the spine, creating a cavity, and giving a gentle massage to the heart muscles. It helps to move and transform pranic energy up to the neck region, stimulates the hypothalmic-pituitary-adrenal axis in the brain and develops a sense of compassion. Can give new youthfulness to the entire body. It is normally applied with the breath held out.
** Also known as the Root Lock or Core Lift. This lock increases and holds energy in the first and second chakras, channeling dormant energy from the base of the spine. It contracts the rectum, sexual organs, and navel. To engage Mulabhanda, inhale deeply. As you exhale, contract the muscle about 1 inch below the naval, and two inches into the body.
From http://www.focalpointyoga.com/ask_the_yogini.htm

P.S. At the yoga centre they are starting greeting me with my first name: "hello Silvia", "bye bye Silvia", which I find it so *homey* since it is becoming my second home.

the master and the man

2009-03-11T16:56:00.001-07:00

in town, the master gave a beautiful speech. a man listened attentively to the his wise words and, enchanted by them, decided to approach him. he made his way through the crowd and reached him. he said to the master: "i appreciate that you are a very busy man and i am only a humble man, but i would be delighted to have you in my home. i would prepare the most beautiful meal for you. i know that you will not accept my invite, but i am speaking with an open heart and i wanted you to know it". the master replied: "prepare everything. i shall be there".

the man, filled with joy, went back home and cooked the most succulent food, prepared the most delicious drink, set the table with his best porcelain set and waited... and waited. someone eventually knocked at his door. it was an old lady who claimed to be hungry. the man was disappointed but let her in and gave her the food he had prepared for his master. the woman ate, thanked him and left. the man waited longer until someone knocked the door again, but it was not the master, it was a thirsty boy. the man was very disappointed but offered the boy some drink. after the boy left, the door banged again. full of expectations, the man opened the door but he found a child, who was freezing. the man was incredibly disappointed but gave the child the blanket he had arranged on the chair for his master, and the child smiled.

when also the child left, the man sat down and waited... and waited. but the master did not come. the man thought: "he must have been caught in some last minute unforeseen event and could not make it". so, he started undoing the table and then went to sleep. that night he dreamt the master who told him: "thank-you for feeding me, giving me drink and wrapping me up".

the master is in each of us. every time we give food to the starving, drink to the thirsty and shelter to the cold, we make our master happy.

a new yoga pose: dead bug

this pose helps stretch the groin muscles and if you keep your tail-bone on the floor, it will also elongate your back. it is the ideal preparation for the meditation pose.