Glimpse of the Day and Winnie the Pooh

Namaste Everyone,

As my husband and I celebrate our one month of RV (Recreational Vehicle) life-style adventure, I wanted to share with you a wonderful day we spent doing nothing. For many of us who are born and raised in western Culture, it is challenging to do nothing. We are taught to be productive and time should not be wasted. There are even time management experts who teaches courses on how not to waste your time. Yet as I began my study of meditation, I have learned the importance of doing nothing.

Today we are staying in St Augustine, Florida. A beautiful, charming, historical downtown is worth exploring. This is the first American city and there are so much to be discovered. However, we decided to enjoy the breeze, feast our eyes on the green grove of trees that surrounds us and listen to the chatter of birds who are resting in the branches of the maple tree that is shading our Honu (name our grand-daughter gave to our RV home).

What a joy to be able to do nothing.  We are simply being. We do not feel lazy.  On the contrary, we feel very productive.  We are giving ourselves a chance to recharge our battery and becoming more open.

The following teaching is by Sogyal Rinpoche, from Glimpse of the Day

"How many of us are swept away by what I have come to call an “active laziness”? Naturally there are different species of laziness: Eastern and Western. The Eastern style consists of hanging out all day in the sun, doing nothing, avoiding any kind of work or useful activity, drinking cups of tea and gossiping with friends.  Western laziness is quite different. It consists of cramming our lives with compulsive activity, so that there is no time left to confront the real issues.

If we look into our lives, we will see clearly how many unimportant tasks, so-called “responsibilities” accumulate to fill them up. One master compares them to “housekeeping in a dream.” We tell ourselves we want to spend time on the important things of life, but there never is any time.

Helpless, we watch our days fill up with telephone calls and petty projects, with so many responsibilities—or should we call them “responsibilities”?

'We are so addicted to looking outside ourselves that we have lost access to our inner being almost completely. We are terrified to look inward, because our culture has given us no idea of what we will find. We may even think that if we do, we will be in danger of madness. This is one of the last and most resourceful ploys of ego to prevent us from discovering our real nature.So we make our lives so hectic that we eliminate the slightest risk of looking into ourselves. Even the idea of meditation can scare people. When they hear the words ego-less or emptiness, they think that experiencing those states will be like being thrown out the door of a spaceship to float forever in a dark, chilling void. Nothing could be further from the truth. But in a world dedicated to distraction, silence and stillness terrify us; we protect ourselves from them with noise and frantic busyness. Looking into the nature of our mind is the last thing we would dare to do."

For those of us who grew up reading Winnie the Pooh by A. A. Milne, here are some wise quotes by Pooh Bear.

"Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known."

"Rivers know this: there is no hurry. We shall get there some day."

"Don't underestimate the value of doing nothing, of just going along, listening to all the things you can't hear, and not bothering."

"If ever there is tomorrow when we're not together. There is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think. But the most important thing is, even if we're apart... I'll always be with you."

"Always watch where you are going. Otherwise, you may step on a piece of the Forest that was left out by mistake."

Give sometime for yourself.  Walk under the sun, in the rain, under the moonlight.  Enjoy life!

Sat Nam -- Cathi

Being in the Present Moment - Quotes

Namaste Everyone,

Yoga and meditation teach us to being able to stay present with ourselves.  We learn to become mindful, being aware of whatever is happening right now.  We learn acceptance of “just being” in the moment.  Here are some profound quotes of being in the present moment.  Hope you enjoy them and benefit from them. 

Sat Nam – Cathi

"Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment."

-- Buddha

"We should not fret for what is past, nor should we be anxious about the future; men of discernment deal only with the present moment."

-- Chanakya

"As we look deeply within, we understand our perfect balance.  There is no fear of the cycle of birth, life and death.  For when you stand in the present moment, you are timeless".

-- Rodney Yee

"Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you."

-- Eckhart Tolle

"Life is all memory, except for the one present moment that goes by you so quickly you hardly catch it going."

-- Tennessee Williams

"It is through gratitude for the present moment that the spiritual dimension of life opens up."

-- Eckhart Tolle

"Life gives you plenty of time to do whatever you want to do if you stay in the present moment."

-- Deepak Chopra

"Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is life itself, it is an insane way to live."

-- Eckhart Tolle

"The ability to be in the present moment is a major component of mental wellness."

-- Abraham Maslow

"The mind is never satisfied with the objects immediately before it, but is always breaking away from the present moment and losing itself in schemes of future felicity... The natural flights of the human mind are not from pleasure to pleasure, but from hope to hope."

-- Samuel Johnson

"Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life."

-- Eckhart Tolle

Qigong Practice to Heal Yourself

Aloha Everyone,

When you practice Qigong, make sure that your body is relaxed.  Begin by relaxing your toe, ankle, and then move up to the lower abdomen and all the way to your shoulders and neck.  Maintain your vertical spine.  It helps to imagine a golden thread pulling your head all the way up to the heaven.

STEP 1:

1. Begin swinging and tapping one hand over the opposite shoulder to loosen up the shoulders
2. Swing your arms side by side by moving your dantien located at the lower abdomen  Make sure that your body is the one that is swinging your arms
3. Bring the swinging movement of your arms higher and imagine the Qi circling your body
4. Now gently rotate your neck to left imagining the Qi circling your neck.  Reverse direction.
5. Rotate your shoulders backward then forward imagining the Qi circling your shoulders
6. Place your hands on your waist thumbs facing forward, make large circle of the waist, reverse direction
7. Place your hands on your knees, circling the knee, reverse direction
8. Gently press your hands on your thighs and slowly move up letting your head come up last

STEP 2:

1. Scan your body beginning with your brain and all your organs.  Silently express your gratitude to your physical body.
2. Imagine physical self expanding.  Imagine that your individual cells are expanding.
3. Imagine that your internal energy is moving outward to the universe.  Continue to maintain your posture, your body relax and with steady inhalation and exhalation
4. Imagine the energy of your body merging with the energy of the Universe.

STEP 3:

1. Bring your hands up, elbows bent, above your head palms facing down, fingers and thumbs do not touch
2. Feel your Qi in your palms.  This is the energy of your body and the energy of the Universe.
3. Visualize this energy as being bright white light
4. Imagine the Qi in your palms warm and getting hotter
5. With steady and even motion, slowly push down your Qi mindful of your 7 Chakras (in Qigong, they are referred to as wheel)
6. Now let the bright white light going into your belly button and imagine the bright light illuminating all your wheels (chakras)
7. Bring your right hand on your Dantien, left hand on the back and circle your body 6 times one direction then reverse direction 6 times
8. Place your hands on your belly button, left hand over right and imagine your entire body filled with bright light

CONCLUSION:

Rub your palms briskly until they become hot.  Then place the hands on the area of your body that needs to be healed.

Qigong and A Healthy You

Aloha Everyone,

In our Kundalini Yoga and Meditation class for seniors, I often incorporate Qigong practices.  Qi is living energy.  All living things have that energy.  Qigong or alternative spelling of Chi Kung has been practiced and their ancient art of self-healing has been taught by masters in China for centuries.  Qigong is the powerful art and science that combines breathing, awareness, gentle, slow and fluid movement in meditation and healing.

In typical qigong practice, you will coordinate the breathing with slow and fluid repetitious movements to calm your mind.  This often includes visualizing the qi or energy going from the crown of your head throughout the entire body.

There are primarily four major classifications of Qigong:

·         Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. .

·         External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment.

·         Sports Qigong (Wu Gong). In sports and martial arts, Qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

·         Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, Qigong leads to self-awareness, tranquility, and harmony with nature. The spiritual aspect of Qigong evolved from Taoism and Buddhism.

BENEFITS OF QIGONG and T’ai Chi

Decreased stress and anxiety

Increased aerobic capacity

Increased energy and stamina

Increased flexibility, balance and agility thus reduce risk of falls in seniors

Increased muscle strength

Improve sleep

Enhance the immune system

Lowers cholesterol levels and blood pressure

Improve joint pain

QIGONG OR T-AI CHI CLASSES

Although you could rent or purchase videos and books or find numerous postings on YouTube, consider seeking guidance from a qualified instructor to gain the full benefits and learn proper techniques. Many community centers offer classes.  To find a class near you, contact local fitness centers, health clubs, hospitals and senior centers. Tai Chi and Qigong instructors do not have to be licensed or attend a standard training program. Therefore be sure to ask about the instructor's training and experience, and get recommendations if you feel more comfortable.

Tai Chi or Qigong instructor can teach you specific positions and how to regulate your breathing. The instructor can also teach you how to practice safely taking notes of your past or present injuries, chronic conditions, or balance or coordination problems.  One normally practices T'ai chi or Qigong with a group in outdoor setting like a park.  This also provides important social aspect and support system especially for seniors.

Enjoy and good health to you all.

Cathi

Mindfulness Meditation

Namaste Everyone,

Mindfulness means paying attention to the present moment.  It means to continuously present with the present experience.  Mindfulness also means consciously focusing on our awareness. 

For example, if you are new at meditation, you find it difficult to sit and focus your attention to the present moment.  Often you catch your mind wondering.  When that happens, you gently bring your attention back to your breath in a nonjudgmental way.

Practicing mindfulness can be applied in our everyday life.  Try eating a fruits and see how your mind wanders.  You may be thinking of how sweet, how crunchy or soft, how juicy the fruit is.  However at the same time, you may think of so many other things at the same time.  You may be talking to someone, sitting and watching TV, listening to music, reading a book or studying.  And you may even be taking care of a baby or thinking of your parents who live far away.  Some of us are quick to say that we CAN multi-task and manage to do them well. 

Now try mindfulness.  Eat your fruits with conscious attention and with a purpose of experiencing it fully.  

Here is a simplified step to Mindfulness Meditation.  We will practice in class with grapes.

1.  We will begin with pre-meditation body relaxation exercise

2.  Come to a comfortable sitting position or lying on your side

3.  Bring your attention to your breath

4.  Look at the grapes

5.  Observe the color, size, the texture

6.  Imagine the location where the fruits were grown

7.  Imagine how the grapes were picked

8.  Imagine the picker's face

9.  Imagine how the grapes were harvested

10.  Imagine how the grapes were processed, selected and washed

11.  Imagine how the grapes were packed and labeled

12.  Imagine how the grapes were shipped

13.  Imagine how the grapes were finally delivered to the supermarket

14.  Imagine how the grapes were displayed in the supermarket

15.  Imagine how the grapes were purchased

16.  Imagine how the grapes were brought home, washed

17.  Look at the grapes that are placed in front of you

18.  Now pop a grape in your mouth

19.  Feel the texture of its skin

20.  Feel the texture of its meat

21.  Taste and enjoy the sweetness

Mindfulness is also nonjudgmental, even though some experience may be pleasant or unpleasant, we maintain, equanimity, stillness and balance of mind.  Mindfulness, according to the teaching of the Buddha holds a great importance in the path of enlightenment.

Sat Nam - Cathi

"Whatever forms of meditation you practice, the most important point is to apply mindfulness continuously, and make a sustained effort.  It is unrealistic to expect results from meditation within a short period of time.  What is required is continuous sustained effort.”  - Dalai Lama

Being in the Moment and practicing Non Attachment

Aloha Everyone,

During my stay in the Philippines, I had a chance to get acquainted with two people who are so different from one another that they might as well have come from two ends of the world.  Yet, they are both Americans whose personal circumstances have transported them to this part of the world.

David, not his real name, is a retired U.S. military.  He has fought in Vietnam and has had a chance to mingle with those in high society of his host countries in the South East Asia to those who are making living off the streets.  David is street wise.  He does not trust anyone as he does not trust himself.  He told us that he has done drugs, taken marijuana and cocaine as well as has been witness to human trafficking.  He has seen the good, the bad and ugly and has an intimate knowledge of the suffering of those who fell in the cracks of the society. David told me that if I know a half of what he has done, I would not want to be in the same room with him.  However I also learned through several conversations we had that he has "changed his ways" and made a pack with the maker that he is allowed to live 15 good years, he will be a reformed man.  "I owe my life to no one," as he put it bluntly.  From his birth, David somehow carved his life, was able to overcome his shortcomings and determined to make something of himself.  He acts like a "tough-guy".  Yet, David has an open heart.  Behind his caustic facade, volatile personality, it's not difficult to see his honesty and vulnerability.  I do not believe that he is an immoral person but rather he hides behind a shell.  He is afraid of more rejections.  He is afraid to be judged by others.  But who is to say one is virtuous. 

David lives by clinging onto his past or dreaming of a better tomorrow. Whenever disappointment occurs in his life which seems to be constant, the way David cope is by reacting in anger and looking for someone or something to blame.

James, not his real name, also lives in the past or in his future.  James is young, attractive, has a beautiful wife and three little boys.  He appears to be a model of a happy man and a happy father.  However James' moving to this part of the world happened not by choice.  Rather than looking at this period of his life as an adventure which many would dream of, he is thinking, "I am not happy and I must get back to my old life-style which I once thought I enjoyed while I was living back in a small town in Tennessee."  James is not happy with not understanding the language, he is not happy with the weather.  Perhaps someone should gently remind him that it get very humid and hot in Tennessee in the summer months, too.

When one is dissatisfied and not being in the moment, even little things can become a big deal.  

Basic practice of Kundalini Yoga and Meditation teaches us to know what is happening in your mind.  Whether you are happy, angry, sad, attached or detached, if you can accept your ife as is and being in the moment, you will learn to let go of the fear of the unknown, let go of cringing to the past, let go of the pains of desiring something that cannot be attained, let go of finding blames to others and enjoy being in the moment.

We can practice non-attachment by practicing the following techniques:

1)  Mindfulness - be in the moment, aware of that which is occurring mentally, emotionally and physically without judgment

2)  Law of Karma - whatever comes let it come, whatever goes, let it go

3)  The neutral mind, the yogic mind to maintain equanimity and composure.  Whenever you are faced with the fluctuation of life, treating the ploarities equally, favoring neither one or the other

May all Davids and James in the world find peace and happiness and learn to live in the moment and let go of attachments.

SAT NAM -- Cathi

Light Meditation

Aloha Everyone,

This is a beautiful meditation but don’t worry if you are unable to “get it” on your first attempt.  Eventually, just as in other meditation techniques, the Light Meditation will help expand your awareness about yourself and the universe

TECHNIQUE:

Sit in a chair or if you are sitting on the floor, come to an easy pose with legs crossed

Elongate your spine, stomach relaxed, chest lifted

Both hands in Gyan Mudra

Bring the right hand about 4 - 6 inches further up than the left hand.

Check to see that the fingertips of the left hand are in line with the wrist of the right hand

Maintain this position throughout the meditation



Imagine you are standing in an open field

Visualize yourself walking as the day is breaking

Visualize a single morning star, it is bright and shining directly above you

Enjoy the coolness of the morning, immerse yourself in this beautiful scene

(Meditation Music May be Used)

Visualize a beam of pure white light from the star above you is penetrating your heart chakra

This beam of light is a pathway leading up to the star

Visualize that you are walking up this pathway of light

Imagine the beams of blessing lights are removing the darkness, sadness, disappointments, fear and anger

Begin mentally chanting “I am beautiful.”

“I am light.”

Imagine yourself merging into the light.

Imagine yourself becoming more subtle.

Imagine yourself becoming more aware, more beautiful.

Take a deep breaths, hold out your breath as long as you are comfortable

Feel yourself becoming the pure light.

Bring your arms up, palms open 60 degrees

Feel the light.

Be the light.

Rest.

Cathi’s note:  I first learned a form of light meditation in one of my Kundalini Yoga classes in San Diego. The above is a combined version as taught by Master Meditator Anmol Metha and another meditation teacher who used music to help the students with visualization.  .  Do not expect immediate results.  Be patient, relax, enjoy and be at peace.  Suggested time is 1 minutes for beginner and 3 – 7 minutes for more experienced meditation students.

Namaste -- Cathi

Meditation for Departed

Namaste Everyone,

In many of the yoga classes I have participated over the past 20 plus years, mostly at the conclusion of the class, teacher led us through some type of meditation.  It could be just listening to your heart-beat or chanting Om (AUM) for 3 minutes.  However my real interest in following the path of meditation was triggered when a substitute teacher of a Kundalini Yoga classes said, “Meditation teaches us how to live and die well.”  I was hooked.

Meditation for someone you loved or for someone who has recently lost their loved one is consoling and comforting.  It should be approached with respect and calmness of your mind.  The following mediation for departed is universal and appropriate for everyone regardless or your religious faith.  It is suitable even for non-believer.

TECHNIQUE:

Come to a comfortable sitting pose or sit in a chair with the soles of your feet touching the floor

Your knees are shoulder-width apart, bend them 90 degrees

Elongate your spine, relax your stomach

Lift your chest, lift your shoulders up, back and down to relax them

Bring your hand in Gyan Mudra, pressing thumb and index finger tips, other fingers are straight

Your head should be lifted, your chin slightly tucked about 1/10^th of an inch to allow the natural curvature to your spine

Now bring your awareness to your breath

Inhale deeply, exhale fully

Begin to consciously slow down your breathing, keep them long and steady

Visualize a beautiful scene, it could be a long, sun-drenched sandy beach, open sea, mountain, green rolling meadow, wild-flower field, deep green pine forest, dense bamboo forest, a place you have been or a place you would like to be

It would be more effective if the beautiful scene you are in is also familiar to the deceased person

Visualize the deceased person.  Try to see as much detail as possible of this person’s physical size, features, and facial expressions.

Can you hear the deceased person's voice?

Imagine that this person is standing right next to you.

Can you feel this person's positive energy?

Imagine that two of you are surrounded and engulfed in the peaceful light of total love and joy.

You and the deceased person is seeing the beautiful blessing light.

You and the deceased person is listening to the sound of absolute joy.

Now express in your own word to the deceased person.

May you be at peace. 

May you be blessed. 

May you feel joy and happiness. 

May you be aware of my love now and always.

Bring your awareness back to your physical body as you return your breathing back to normal pace.

Cathi’s Note:  This meditation could have a profound effect on you so please approach it with caution and open-mind.  This meditation also affects people differently.  If you are feeling sad, lonely and agitated when you do this meditation, it may temporarily intensify your emotions.  On the other hand, if you are feeling joy and loving-kindness, you will experience increased happiness and compassion.  Suggested duration of this meditation is 3 to 11 minutes.  It is important for you to remain calm for the same amount of time as the time you spent on meditation.     

Meditation Has Made Me Comfortable With Uncertainty

Namaste Everyone,

Meditation has helped me be comfortable with uncertainty.  I no longer suffer with the fact that we never know what will happen next.  There is no security, no certainty, and no guaranty in life.  Fear used to grip me thinking about my health and that of my love ones. Fear and sometime deep sadness used to keep me awake at night.  Of course there was no resolution as bad things just happen without anyone's fault.  Since learning to meditate on regular basis, I am able to look at the big picture and learn to accept life as it unfolds.  I am much better at navigating small and large challenges of life.  Learning Kundalini Yoga and Meditation also gave me the opportunity to share my knowledge with others who can benefit from them. 

Drop all preconceived notion of what meditation is.  Meditation practice should be approached with open mind and heart and curiosity to learn.  Now is the best time to start your meditation practice.  Don't wait for tomorrow, don't wait until your birthday, no excuses, just start now.  Try to set a definite time to practice meditation.  Meditation requires mental and physical commitment.  The best time to do meditation is in the early morning before you get involved with your daily activities.  Create a meditation space. Set aside a little corner in your room that is devoted to doing meditation.  Clear any clutters, place Zabu or cushion to sit on, have any other meditation tools such as the AUM symbol, calligraphy or painting, a lit candle or whatever else that would put your mind into a meditative mood.  For anyone who is new to meditation and wants to establish a long term practice, my best advice is don’t give up. 

Sat Nam

Cathi

ONG NAMO GURUDEV NAMO, AAD GURAY NAMEH, SAT NAM

Aloha Everyone,

Here are phrases and meanings of some of the mantra (chants) we use in our Kundalini Yoga class.

  

ONG NAMO GURUDEV NAMO – mantra to tune-in, repeated three times.

Translation:

I bow to the subtle divine wisdom

I bow to the divine teacher within

When the entire 90 minutes is devoted to Kundalini Yoga, Ong Namo Gurudev Namo is followed by this best mantra for protection - also repeated three times.

AAD GURAY NAMEH

JUGAAD GURAY NAMEH

SAT GURAY NAMEH

SIRI GURU DAYVAY NAMEH

Translation:

I bow to the primal wisdom

I bow to the wisdom through the ages

I bow to the true wisdom

I bow to the great transparent wisdom within

At the end of our practice, we usually end with one or three long

AUM

We sometime chant one long SAT and short NAM to close our practice.

SAT NAM

SAT means Truth

Nam or NAAM means name

Popular Western translation is Truth is my identity.

NAMASTE

This is a Hindu salutation meaning "I honor the divine in you".

Yoga translation of Namaste is

"The divine light in me salutes the divine light in you."

Be well, be content, be kind to yourself and others and live a joyful and compassionate life.

Namaste -- Cathi

The Four Immeasurables: Love, Compassion, Sympathetic Joy and Equanimity

Aloha Everyone,

Today I would like to give you an introduction and definition of Love, Compassion, Joy or Sympathetic Joy and Equanimity.  They are often known to as THE FOUR IMMEASURABLES or as THE HEART OF ENLIGHTENMENT.

Below is a beautiful prayer of THE FOUR IMMEASURABLES in English translation.

    May all sentient beings have happiness and its causes,

    May all sentient beings be free of suffering and its causes,

    May all sentient beings never be separated from bliss without suffering,

    May all sentient beings be in equanimity, free of bias, attachment and anger.

In our meditation class, we will study the Buddhism definition of THE FOUR IMMEASURABLES as taught by His Holiness, the Dalai Lama.  His Holiness, said, "All sentient beings are exactly the same in that every one desires happiness and seeks to avoid misery. We are not isolated entities disconnected from each other. The happiness and suffering of other beings affect us. This mutual relation is obvious. Sentient beings have been kind and have benefited us directly and indirectly throughout beginning of time. These beings are intrinsically the same as us in their pursuit of happiness and effort to avoid suffering. Thus, it is essentially logical for us to train in cultivating an impartial attitude wishing for the happiness of all beings.

1)  LOVE

a)  This love is: wanting others to be happy.

b)  This love is unconditional; we do not choose who we love or who can love us.

c)  This love requires courage and complete acceptance including acceptance of you.

2)  COMPASSION

a)  This compassion wants others to be free from suffering.

b)  This compassion takes place when one feels the pain and suffering with someone,.

c)  This compassion is an unselfish, detached emotion and sense of regency to help.

3)  SYMPATHETIC JOY

a)  This sympathetic joy is being genuinely happy with someone else's happiness.

b)  This sympathetic joy is an unselfish and very positive mental attitude.

4)  EQUANIMITY

a)  This equanimity means to have a clear, tranquil state of mind.

b)  This equanimity means not being overpowered by delusions or mental agitation.

c)  This equanimity does not distinguish between friend, enemy or stranger.  Every sentient being are regarded as equal.

So let's begin our practice of Four Immeasurable right this moment.  Hope you will learn them and apply them in your daily lives.

Namaste -- Cathi

How to Treat Back Pains with Yoga and Meditation

Aloha Everyone,

What is pain?

• Pain is a message from your body telling you that something is wrong
• You feel pain both in the mind and in the body

 What happens when you take pain killer drugs?

• By taking pain killer drugs, you artificially block the body’s normal pain response mechanism

What is the natural way to combat pain?

• Endorphins and encephalin are powerful natural occurring chemicals your body produces to help reduce the level of pain you experience
• Exercises, laughter, relaxation and meditations are known to stimulate the production of endorphins and encephalin

 Why do you get severe back pain?

• Majority of back pain begin with muscular problems.
• Exception would be broken bones, fractured or dislocated spinal column
• Muscle imbalance can also cause severe back pain.  Usually one side of your body has stronger muscles than the other side simply because you use these muscles more.
• The nervous system of your body that includes the brain sends messages that influence the health of your back.

 Steps to take towards healthy back

• Good sitting, standing and lying on the floor postures
• Find out the cause of your pains and accept them.
• Be aware of referral pains
• Don’t worry, relax about your pain
• Deal with your pain in small dosages

Exercises to help to reduce and in some cases become pain free

• Total body stretches
• Develop flexibility
• Balancing
• Strengthening abdominal muscles
• Strengthening muscles in your buttocks
• Stretching and strengthening leg muscles
• Stretching and strengthening muscles on your sides
• Stretching and strengthening shoulder, neck and arm muscles
• Relaxation

Namaste -- Cathi

Yin and Yang Yoga Asanas

Aloha Everyone,

Yin and yang symbolizes the duality, interconnectedness and interdependency of the natural world.  They are complimentary and not opposite but rather two major aspects of a whole.  The concept is based on many branches of classical Chinese science and philosophy including different forms of Chinese martial arts and exercise such as t'ai chi and Qigong.   

Often you may notice that we practice yin and yang yoga asanas in the same session.  Doing only Yang yoga is like doing only 1/2 of your asana practice. 

YIN YOGA - gentle yoga where each poses is held longer sometime for several minutes.  In order to do yin yoga properly, your muscles must be relaxed including connective tissues of the hips, pelvis and lower spine.

OBJECTIVE - to stretch the connective tissues including the ligaments, bones and joints of the body

MOVEMENTS - slow, still, stable, unmoving, calm, meditative

BENEFITS

• improve the strength and flexibility of joints
• helps you be more mindful and relaxed
• helps with our physical and emotional balance
• relief from everyday stress
• increase energy and stamina
• prepare your body for practice of Yang Yoga

SYMBOL- the black side with the white dot on it

CHALLENGE – requires high level of focus and determination, calming your mind can be challenging for beginners; students must learn to surrender into a pose as duration of the poses are extended and held for several minutes to as long as 20 minutes

TECHNIQUES - seated asanas and meditation

YANG YOGA - dynamic and active emphasize the lengthening and contracting of muscles 

OBJECTIVE - combination of breath, asana (pose) and movement to stretch and lengthening and contracting of muscles. 

MOVEMENTS - fast, hard, solid, focused, aggressive, moving, changing and vigorous

BENEFITS

• help with physical and emotional health
• cleanses and release impurities from your body
• strengthens your body
• help focus and calm the mind
• tones your body and get rid of unwanted fat cells
• lithe and flexible yoga body
• fights insomnia

SYMBOL- Yang is the white side with the black dot on it

CHALLENGE – Movements are vigorous and powerful and challenges one’s physical, mental and spiritual disciplines  Some poses are complicated and physically challenging and even if you are able to do them, may take months and years perfecting them. 

TECHNIQUES - Sun salutation and progressive series of poses using breath and movement (vinyasa).

Namaste -- Cathi