THE END IS NEAR!

Whew! We've made it! Our final phase of the 2008-09 Teacher Training is Sunday, March 29. We will meet 10 am-2 pm at Pilates on Highland. Laura will be administering the written evaluation. Please bring your grid summary of hours and any homework that has not been turned in.

See you on Sunday!

Recipes from Teacher Training

October Teacher Training: Ayurveda and MORE!

The recipes for the food we prepared under the guidance of Akasha's mom, Linda, are posted here for you to copy and enjoy.

YOGI Tea:

Yogi Tea is a great pick-me-up, a substitute for coffee and a blood purifier.
For each cup:

10 ounces of water (about 11/3 cups)
3 whole cloves
4 whole green cardamom pods, cracked
4 whole black peppercorns
½ stick cinnamon
¼ teaspoon black tea (preferably Jasmine)
½ cup milk
2 slices fresh gingerroot

Bring the water to a boil and add the cloves, cardamom, peppercorns and cinnamon. Cover and continue boiling for 10-15 minutes, then add the black tea. Let it sit for a minute or two, then add the milk and return to a boil, remove immediately from the heat. Strain and serve with honey to taste.
When making large quantities of Yogi Tea, you will not need to use as many spices per cup as above.
Make at least 4 cups at one time. The measures can vary according to your taste, but be sure not to put in too many cloves or cinnamon.
Herb tea may not be substituted for the black tea; it does not produce the same effect.

Country Raisin Gingersnaps

¾ cup butter or shortening 2 tsps baking soda
1 cup sugar 1 tsp. salt
1 egg 1 tsp. ginger
¼ cup molasses ½ tsp. cinnamon
2 ¼ cup all purpose flour ¼ tsp. cloves
1 ½ cups Sun Maid Raisins

Cream together shortening (butter) and sugar. Beat in egg and molasses. Sift together flour, soda, salt, and spices: add to creamed mixture. Mix in raisins. Chill dough one-half hour. Roll dough into 1-inch balls and roll in additional sugar, if desired. Place 1 inches apart on greased baking sheet. Bake at 375°F for 8-10 minutes. Makes about 3 dozen cookies.

Kitachadi (kitcheri)

Melt 4 oz. ghee in large pan
Add 10 – 20 mustard seed and heat till pop and then add
½ teaspoon tumeric
1 tsp coriander
½ tsp cumin
¼ tsp masala ( optional )
2 bay leaves
5 cardamon pods


Add rinsed ( Basmati ) rice and sauté till golden.
Add 4 ½ cups water, 2 oz Braggs, and 1 capful of rosewater
Once boiling cover and simmer till done…..usually about 20 minutes for Basmati rice.


Bring 1 ¾ cups moong beans to boil while adding
2 onions chopped
3-5 cloves garlic chopped
¼ inch ginger chopped
Cayenne or chili peppers and / or black pepper to taste
1 capful of rosewater
2-4 oz Braggs
Salt to taste

Cook 15 minutes or so and then add whatever veges you like….
Beans, potatoes, carrots, squash, greens, zuchinni, chard (broccoli doesn’t do too well)
Simmer till veges are done. About another ½ hour.
Add ghee when beans have popped when cooking on stove top

If using a pressure cooker include ghee with everything else.


Mix with rice when done.
This makes mucho and can easily be halved as nothing needs to be exact…you
May prefer more rice to beans, more or less spicy…..

GOLDEN MILK

Tumeric is a known anti-inflammatory that is often prescribed in the treatment of many illnesses. It is best known as a lubricant for the joints. It is also excellent for the skin and for the mucous membranes, especially the female reproductive organs. Batches of the cooked solution can be stored in the refrigerator for up to one month and taken out for use in recipes such as golden milk.

Golden Milk is beneficial for the joints, helps relieve pain, and helps to break up calcium deposits that cause stiffness.

1/4 tsp.-1/2 tsp turmeric

½ cup water

1 cup milk (8 ounces)

1-2 Tbsp. edible, cold-pressed almond oil

honey to taste

Boil water and turmeric in small saucepan over medium-high heat for 8 minutes (the turmeric must be fully cooked). Practice mindfulness…this stuff will burn quickly, so be prepared to add a little water as you go.
Meanwhile, bring the milk and almond oil to boiling point in a separate pan and remove from heat. Combine the two mixtures and add honey to taste.
Try adding a little freshly grated nutmeg, cinnamon or cardamon. Mmmm!

GHEE
1 lb unsalted butter

Place on lowest heat and simmer for approximately 20 minutes..the sound of the bubbling will become softer...that’s when you know it's ready.
Cool for a short time and strain through cheese cloth.
~
OR here’s a simple crock-pot method:

Melt organic unsalted butter in a crock pot (time will vary with temperature, but expect around 3-4 hours.

The object is to cook out all of the water and for all the solids to separate from the oil. This is well past the “white slime” stage. You’ll know it is ready to remove from the pot when all of the solids have settled to the bottom (they will brown). Be careful that it does not cook too long nor on too high a heat, as it can burn. Remove from heat and let it stand 15 minutes.
Pour it through cheese cloth into a glass jar. It should be a clear, golden oil. If it has white specks floating in it, it did not cook long enough! Ghee is semi-solid when cooled and will harden with refrigeration.

You will note that ghee possesses a more buttery flavor than ordinary butter. Warning: You could become addicted to the taste! Ghee is very clarified butter that keeps at room temperature for several weeks (in hot weather keep it refrigerated)

Vinyasa Krama

Laura has recently introduced us to the philosophy and practice of Vinyasa Krama. This inspired me to look around a bit to understand just how "vinyasa krama" was different from plain ole "vinyasa"

Most of us are familiar with the word "vinyasa", but like many Sanskrit words, vinyasa has several meanings. We often find "vinyasa" used in the following contexts:

1) vinyasa as the linking of body movement with breath. Within this context, for each movement there is a corresponding breath. Inhalations are linked to upward movements and motions intended to expand the front of the body and create lightness. Exhalations are tied to movements that either compress the belly, as in forward bends and twists, or ground and stabilize us with downward flowing energy. For example, at the beginning of a sun salutation we inhale as we raise our arms to the sky and exhale as we fold forward toward the earth.

2) a specific sequence of breath-synchronized movements used to transition between sustained postures. As in when the teacher instructs you to "take a vinyasa" e.g. taking dandasana and navasana to clear out the energetic effects of a previous posture or sequence or doing those "jump throughs" that Akasha directs in his Ashtanga classes

3) setting an intention for one's personal yoga practice and taking the necessary steps toward reaching that goal. Vinyasa krama involves first, setting your intention for the practice, then taking the steps that move you from the starting point to the goal (or intention)

4) a type of yoga class (i.e. "Vinyasa Flow" or "Power Yoga")

So, while vinyasa is typically associated with linking movement and breath, krama means "intelligently placed, orderly steps"

Put together, Vinaysa Krama becomes a personal asana and pranayama practice designed with a specific intention or goal. While almost all yoga practices involve vinyasa krama, it is especially emphasized in the teachings of T.K.V Desikachar (viniyoga). I've come to look at it as a personalized dance, using the foundation of a specific tradition (Ashtanga) and personalizing it to meet individual needs and intentions.

I also found this lovely excerpt about Vinyasa Krama from the Jiva Mukti website. I invite you to visit this site (link is at the end of the article) to read more of the writings of Sharon Gannon and David Life.

Vinyasa Krama

The Forgotten Language of Sequencing Postures

Excerpt from Chapter 8, Jivamukti Yoga

The newborn baby is not able to walk like a young child; it gives constant suggestion to its body through the mind and after one or two years of the practice of suggestion, the baby walks. Any knowledge that we are acquiring at present, or that which we expect to acquire in the future, will come to us through the power of suggestion. If there is evil suggestion this will result in an unhappy life, good suggestion will result in a happy life.

-Shri Brahmananda Sarasvati, The Textbook of Yoga Psychology

Learning only static postures does not reveal the incredible potential of asana. When individual asanas are linked together correctly in a sequence, the result is a physiological mantram, a fleshy vortex of intersecting rivers of everything. The word vinyasa means "a joining or linking mechanism." Krama means "the process"; it refers to the succession of changes that occurs from moment to moment. Vinyasa krama means the succession of changes undertaken with a single pointed intention, free from fluctuation. Most people are not conscious of their intention from moment to moment. Details fill their lives, but the casual thread of the vinyasa remains elusive. They may often find themselves in situations wondering, "How did I get into this one?" When we establish a conscious intention and teach ourselves how to remain aligned with that intention, no matter how much we are dissuaded or distracted by the external world, the process unfolds as it should.

The vinyasa is the element that sews together the various moments in a sequence of changes. It is like the string on which pearls are strung for a necklace. The linking strand may be of two types: conscious or unconscious. Change is always occurring, but usually a sequence of changes is linked by unconsciousness; in other words, the conscious mind fails to perceive it. The yogi, having escaped from the illusion of duality, is able to perceive the moment-to-moment sequence of changes past, present, and future. When one perceives clearly both the instigation and the outcome of moment-to-moment changes, one can choose to undertake a sequence of actions that has a conscious end point and will have a particular effect.

When you practice a sequence of asanas, you link them with conscious breathing. The real vinyasa, or link, however, is the intention with which you practice asanas. It is the intention that links the postures with consciousness instead of unconsciousness. The breath is a metaphor for that intention. If your intention is to practice asana to realize the Self, every breath you take will help break down your sense of separation from others.

~Excerpt from Jivamukti Yoga, by Sharon Gannon and David Life - June 2004 Focus

http://www.jivamuktiyoga.com/focus/focus.jsp?viewFocusID=6 and David Life - June 2004

The Chakras

Since we studied the chakras last session, this post will contain a little more information about these energy systems. The word chakra literally translates as wheel or disk and refers to a spinning sphere of bioenergetic activity emanating from the major nerve ganglia branching forward from the spinal column.

The following information can be found on the web site, www.eclecticenergies.com. The site also features a chakra test as well as more information about working the chakras.

"Introduction to the chakras

I. What chakras are and their psychological properties

Chakras are centers of energy, located on the midline of the body. There are seven of them, and they govern our psychological properties. The chakras located on the lower part of our body are our instinctual side, the highest ones our mental side.

The chakras can have various levels of activity. When they're "open," they're considered operative in a normal fashion.

Ideally, all chakras would contribute to our being. Our instincts would work together with our feelings and thinking. However, this is usually not the case. Some chakras are not open enough (being under-active), and to compensate, other chakras are over-active. The ideal state is where the chakras are balanced. To find out what the state of your chakras is, do the chakra test.
There exist lots of techniques to balance the chakras. Mostly techniques to open chakras are used. It makes no sense to try to make over-active chakras less active, as they are compensating for other chakras. To restore the compensation they'd be over-active again in no time. To stop them from compensating, the chakras they are compensating for must be opened. See the techniques to open chakras.

1 - Root chakra
The Root chakra is about being physically there and feeling at home in situations. If it is open, you feel grounded, stable and secure. You don't unnecessarily distrust people. You feel present in the here and now and connected to your physical body. You feel you have sufficient territory.
If you tend to be fearful or nervous, your Root chakra is probably under-active. You'd easily feel unwelcome.
If this chakra is over-active, you may be very materialistic and greedy. You're probably obsessed with being secure and resist change.

2 - Sacral chakra
The Sacral chakra is about feeling and sexuality. When it is open, your feelings flow freely, and are expressed without you being over-emotional. You are open to intimacy and you can be passionate and lively. You have no problems dealing with your sexuality.
If you tend to be stiff and unemotional or have a "poker face," the Sacral chakra is under-active. You're not very open to people.
If this chakra is over-active, you tend to be emotional all the time. You'll feel emotionally attached to people and you can be very sexual.

3 - Navel chakra
The Navel chakra is about asserting yourself in a group. When it is open, you feel in control and you have sufficient self esteem.
When the Navel chakra is under-active, you tend to be passive and indecisive. You're probably timid and don't get what you want.
If this chakra is over-active, you are domineering and probably even aggressive.

4 - Heart chakra
The Heart chakra is about love, kindness and affection. When it is open, you are compassionate and friendly, and you work at harmonious relationships.
When your Heart chakra is under-active, you are cold and distant.
If this chakra is over-active, you are suffocating people with your love and your love probably has quite selfish reasons.

5 - Throat chakra
The Throat chakra is about self-expression and talking. When it is open, you have no problems expressing yourself, and you might be doing so as an artist.
When this chakra is under-active, you tend not to speak much, and you probably are introverted and shy. Not speaking the truth may block this chakra.
If this chakra is over-active, you tend to speak too much, usually to domineer and keep people at a distance. You're a bad listener if this is the case.

6 - Third Eye chakra
The Third Eye chakra is about insight and visualization. When it is open, you have a good intuition. You may tend to fantasize.
If it is under-active, you're not very good at thinking for yourself, and you may tend to rely on authorities. You may be rigid in your thinking, relying on beliefs too much. You might even get confused easily.
If this chakra is over-active, you may live in a world of fantasy too much. In excessive cases halucinations are possible.

7 - Crown chakra
The Crown chakra is about wisdom and being one with the world. When this chakra is open, you are unprejudiced and quite aware of the world and yourself.
If it is under-active, you're not very aware of spirituality. You're probably quite rigid in your thinking.
If this chakra is over-active, you are probably intellectualizing things too much. You may be addicted to spirituality and are probably ignoring your bodily needs. "

~www.eclecticenergies.com

The concept of chakra is often treated in different ways, depending on the cultural context.

• In Chinese medicine, traditional chakra locations correspond to acupuncture points.
• In some Eastern thought, chakras are considered to be gradations of consciousness and reflect states of the soul--these systems rely less on proof than on experience (under the assumption that 'proving' the existence of chakras is asking to 'prove' the existence of the thought process).
• A mystic may deal with chakra as a model for their internal and external experience, and when talking about 'energy centers', may be talking about subtle forces which connect to the physical, emotional, mental and spiritual aspects of a person

In other words, differe cultures or philosophies embrace different theories regarding chakras. The earliest information about chakras can be traced back to ancient India.

Either way, to meditate on these energy centers can sharpen our awareness of the inner landscape of our mind, body and soul.

Common Yoga Injuries and How To Avoid Them

This article is written by James Herndon, MD, an orthopaedic surgeon at the Massachusetts General Hospital and Harvard Medical School. This article and more can be found at the following Revolution Health website:

http://www.revolutionhealth.com/blogs/jamesherndonmd/common-yoga-injuries-8188

Common Yoga Injuries...How To Avoid Them
Posted on 09:01PM (EDT) on 2007-10-10

Injuries do occur during Yoga..."the most common injuries are caused by repetitive strain or over stretching and occur at the wrist, shoulder, neck, along the spine, hamstrings, (shoulder), knee and at the sacroiliac joint". The most common are strains of the lower back. Individuals who practice Bikram or "hot yoga" seem to be injuring themselves more commonly as reported in various anecdotal and physician accounts..."to the low back, hamstrings, knee and sacroiliac joint". The heat...up to 100 to 115 degrees at 60% humidity in a room...allows the soft tissues (muscles, ligaments and tendons) to be more supple and maleable to the point that over stretching can occur resulting in tearing injuries to these tissues. Individuals have reported dizziness, nausea, muscle weakness and cramping because of dehydration. Even the founder of hot yoga, Choudhury Bikram, affectionately refers to his studio as "his torture chamber, and for good reason". In addition to the heat providing increased flexibility the popularity of hot yoga is the potential for weight loss.

In spite of its popularity, "according to a study by the American Council on Exercise...dedicated yoga practioners show no improvement in cardiovascular health...is not the best way to loose weight...it doesn't develop the muscle - bearing strength needed to help with osteoporosis". But yoga apparently "has been shown to alleviate stress and osteoarthritis".
The Consumer Product Safety Commission reported 5000 yoga related injuries in 2005 "resulting in visits to physicians' offices, clinics and emergency rooms...up from 3700 in 2004". The cost: $90M. There have been reports of nerve injuries from overstretching...the long thoracic nerve from the yoga plow position, back sprains and herniated discs from the lotus position...but "all positions can cause trouble if pushed beyond one's limits." Many have speculated on the cause for these increasing injuries: obviously more people are practicing yoga..."85% of fitness facilities in North America had yoga classes in 2002 compared to only 31% in 1995"...many energetic participants are over extending themselves and "trying out difficult moves before they are ready", and "some teachers aren't properly certified (trained) either". Although there are no regultions on yoga instructors or yoga schools, the "Yoga Alliance, formed in 1999...has set a minimum standard of 200 hours of training for certification...only 16,168 of the estimated 70,000 instructors in the U.S. have been certified".

"To minimize yoga -related injuries, the American Academy of Orthopaedic Surgeons recommends to following:
1) If you have any medical conditions or injuries, speak to your doctor before participating in yoga.
2) Work with a qualified yoga instructor. Ask about his or her experience and credentials.
3) Warm up thoroughly before a yoga session--cold muscles, tendons and ligaments are vulnerable to injury.
4)Wear appropriate clothing that allows for proper movement.
5)Beginners should start slowly and learn the basics fist--such as breathing--rather than trying to stretch too far.
6) If you are unsure of a pose or movement, ask questions.
7) Know your limits. Do not try positions beyond your exprience or comfort level.
8) Learn what type of yoga you are performing. There are hundreds of different forms of yoga, some more strenuous than others. It is important to learn which type of yoga will best suit your needs.
9) Keep hydrated by drinking plenty of fluids, especially if participating in Bikram or "hot" yoga.
10) Listen to your body. If you are experiencing pain or exhaustion while participating in yoga, stop or take a break. If pain persists, speak with a physician"

For more information:

1) http://www.orthop.com/sitepages/pid607.php

2)http://sportsmedicine.about.com/od/findyourinjurybysport/a/yoga_injury.htm?p=1

3) http://www.time.com/time/printout/0,8816,1668470,00.html

4) http://orthoinfo.aaos.org/topic.cfm?topic=A00063&return_link=0

5) http://www.cbc.ca/news/story/2003/01/16/Yogainjuries_030116.html

6) http://www.impactlab.com/modules.php?name=News&file=article&sid=10325.

Remember that this article reflects the opinion and beliefs of the author only, and if anything further emphasizes the need for experienced and qualified yoga teachers!

Lesson # 4: Meditation, The Ten Bodies and other Teachings of Yogi Bhajan

How is everyone feeling after two days of chanting, meditation, and delving into tantric numerology?

Today (Monday) was to be the first day of our 40-day sadhana practice, a practice which is to include one 11 minute (or longer) meditation. As soon as I complete this post, I plan to continue the one I selected last week, the Sodarshan Chakra Kriya. I don't think we've practiced this as a group, but I was intuitively drawn to it when considering my choices last week. I came across it in an excerpt from the book "Meditation as Medicine" by Dr. Dharma Singh Kalsa. It is said to be the most powerful kryiya in the history of yoga. After the year I've gone through, I felt the need for a turbo-charged mantra!
So, what was your choice?

Mysore Practice Begins!

June 2 marked the first day of weekly mysore practice for the BYTTees. Six students rose with the sun to begin practice at Natural Leigh Studio at 6:00 am. Akasha was on hand to assist and adjust (postures as well as attitudes :-). We plan to meet each Monday in June, 6 AM, at Natural Leigh in Hoover.

Special thanks to Brooke for allowing us to use her gorgeous space! The tree covered hill-side just outside the studio window became my personal inspiration as my mind prodded and pleaded with my aching body (recovering from 15 plus hours of yoga with Akasha over the previous two days!!) to move with power and grace (or to at least JUST PLEASE MOVE!) through the primary series.

So set your clocks next Monday, jump in the shower for a little Ishnaan Therapy (or not), and join us for early morning mysore practice!