Making Changes One Step at a Time

It's that time of year for resolutions and changes. No doubt many of you have big plans for positive changes. But, just how will you get there? Your yoga practice and the concept of viṅyāsa krama can provide some sound guidance.

Imagine you are in the forest or mountains and ahead of you is a natural staircase comprised of stone. The ascension is not uniform or predictable, some of the steps are more substantial or minimal, the stride from one to the next may be great or simple and every so often there will be secure plateau to pause. This is the embodiment of viṅyāsa krama.

Every asana, meditation or pranayama can be viewed as steps in a staircase. Some of them are accessible and easy to run through and others require a little more time, consideration and preparation. Every once in a while, we have to go back down to the bottom and start again. And every so often, there is a natural plateau or pause.

Consider a challenging arm balance like parsva bakasana (side crow). The first kramas of this pose are are fostered and nourished in adho mukha svanasna (downward facing dog). Active hands, arms and shoulders working to support the body create the strength and structure for parsva bakasana. As your practice expands, you are engaging the energy of manipura chakra and tapping into the lift of uddiyana bandha. A major step along the way is finding bakasana (crow).

Moving on, developing the twist of the torso in utkatasana (powerful pose), encouraging the triceps to leverage the strength of the thigh in the twist, while the hips stay in line with knees and feet. Keeping this parivritta utkatasana (twisted powerful pose) squatting down to reach your hands and firmly grounding them to the earth. Only then are you ready to test the waters of bearing your weight, your hips and your heart on you hands. Finally, your heart reaches forward, your upper body engages, uddiyana bandha lifts and your feet fly gently off the early. You've made it to the summit of parsva bakasana.

With each intentional step, respecting the time, effort and energy it takes to work through it, you can get to the top, the apex, the final goal.

So how does this affect those resolutions? Those challenges and goals in your life can be viewed as needing the same special steps to work through them. What are those steps, big and little, that will get you to the goal. If your goals is to lose weight, don't just focus on the final goal, the first step might be a simple one of eliminating soda or drinking more water. If your goal is to organize your entire house, the first step may be to start with a room or better yet, a small drawer.  If your goal is to find a new career, the first step may be rediscovering your strengths and passions.

If you are not making progress or you fall away from that ultimate goal, what plateau has become too comfortable, how can you move the next step? How can you move in the right direction and in the right way?

Namaste. 

Winter Yoga Renewal

It's that time of the year when New Year's Resolutions are all the rage. Forget the resolutions and join me on a Winter Yoga Renewal.

About five years ago, my sister introduced our family to Kangeiko. This is the traditional intensive Winter training practiced by many martial arts. The purpose is to commit to strengthening and training the body, mind and spirit. The first year, Kangeiko felt like a major punishment, but it's now become a welcome New Year's ritual (especially due to the unending buffet of holiday treats). Each year the commitment to the practice is intensified and the residual affects are noticeable. When you spend a month focusing on change with purpose and intention you can really make it happen.

Unlike New Year's Resolutions, several Kangeiko changes we have made throughout the years have become new habits for our family. We were introduced to agave as an alternative sweetener, found a yummy bread without high-fructose corn syrup, have eaten more vegetarian meals and regularly purge our closet (not enough though). Last year, I applied Kangeiko to my yoga practice and it was a really nice fit. It really helped to change my attitude, my physical strength and focus.

If you'd like to join in, here are the guidelines. I would love to hear how you incorporate them into your lifestyle, practice and goals.

Winter Yoga Renewal

The Winter Yoga Renewal begins on Monday, January 2 and ends on Tuesday, January 31.

Commit to practicing everyday. Try doing some form of asana every day. Fifteen minutes of sun salutations in the morning and 10 minutes of moon salutations in the evening are a great way to find daily practice. If you regularly practice, commit to a full practice 5-7 days of the week with 1-2 of those as a personal home practice.

Commit to “clean eating”. Be conscious of the food that fuels your body. Avoid processed foods, preservatives, high fructose corn syrup and added chemicals. If you don't know what is listed on the label, you probably don't want it in your body. Eliminate caffeine, alcohol, fried foods, sweets, table salt and soda. Consider reducing or removing the animal proteins in your diet and increasing the amounts of fruits and vegetables. (A great an easy reference for being more conscious about your food sources is “Food Rules” by Michael Pollan. There are tidbits for every eater – omnivores to vegans.)

Rejuvenate your spirit. Pinpoint one thing that is a drain on your energy or spirit and make a change. Meditate, journal, sing, spend time with loved ones or dedicate time to a cause that is important to you. Plan a date night or family game night. Reduce or eliminate your use of tv and electronics.

Avoid drugs. Take nothing illegal and avoid over the counter medications if possible. This includes pain medications and cold remedies. (If you are under the care of a physician, please consult them first.) Try alternate methods to alleviate discomfort like relaxation, meditation, cold compress, etc.

Set 3 to 5 goals for yourself. Make a commitment to make a change. Set at least one goal for your mind, body and spirit. Some examples:

• Mind – Learn something new. Attend a cooking class or geneology workshop. Take a different style of yoga (ashtanga, Bikram, yin, etc.) Read a book on mudras.

• Body – Set a goal to advance a specific asana (i.e. press up to wheel/urdhva danurasana or float to caturanga from bakasana). If you are over or under weight make a plan to make a change. Engage in positive body-image self-talk.

• Spirit – Purge your closets and drawers and donate. Drive without road rage. Meditate or pray daily.

Infractions – No one is perfect and you may fall off the wagon a time or two. Don't let that derail you. If you misstep, cheat or lose your way, consider offering up 20 caturanga push-ups, navasana sit-ups or donation to get you back on track.

I hope you join me on this Winter Yoga Renewal. Be sure to let me know how your are doing throughout the month. By the way, the best chocolate cake I ever had was in February, a couple of years ago, just after a month of Kangeiko!

Namaste!