Welcome to the Living Practice – May
2002
Letter from the editor
Yoga Helps Control Your Life by Sam Dworkis
Website review by Dr. KEV
Home Practice by Jillian Pransky
Yoga for the Wrists and Hands by Elle D’orado
Lilias Folan, First Lady of American Yoga, Speaks Out on
Asana, Aging and the "Inner Smile" by Jill Yesko
Monthly
Music Review, "Where Music and Silence Meet" by Paritosho
May’s Featured Pose: Setu Bandha contributed by Yoga Journal
A Note From Yogaeverywhere
Yoga eVents
Past Issues of the Living Practice
Dear
Lovely viewers,
My uncle told me a story that touched my heart that I feel
inspired to share with you. This story is about a spiritual man serving time on
Terminal Island (a California prison located on the waters edge). This man was
fortunate enough to have a cell with a window; most cells don’t have windows.
And so, he spent hours sitting by the window observing birds in flight. As luck
would have it, he began to befriend a pigeon who called his window ledge home.
The bits of bread he saved from his meals, over time, coaxed the pigeon to
allow the inmate to hold him as a pet. As the story goes, it was quite a sight
to see. The pigeon allowed the inmate to hold and stroke him. The pigeon cooed.
He loved the pigeon. Every morning the pigeon visited the inmate. Unfortunately
the story does not end here. There are no secrets or pets kept in prison. In
time, the guards decided that the inmate was not seeking companionship from the
bird, but contraband instead. And so they took his friend away and moved the
inmate into solitary confinement for a week.
My husband on occasion likes to comment that “no good deed
goes unpunished”, but I have to disagree with him. I think that kindness,
compassion, and grace are worth any risk. After all, we are not promised
tomorrow so we need to seek out “life’s connection” every moment in every day.
Grace often appears in the moments we lease expect it. I pray that your
moments, minutes, hours and days are filled with kindness and compassion and
are blessed by grace.
Thank you for subscribing to the Living Practice and passing
it along to your friends.
With
love,
Megan
McCarver
Ps.
Thanks you for considering our advertiser’s products and events. Their
participation contributes to our monthly costs.
Yoga Helps
Control Your Life by Sam Dworkis, MS, LMT
The husband of a yoga student recently asked me that if he
were to do yoga, would it make him stop smoking. I responded, “No”, because
yoga doesn’t really do anything. Semantics aside, yoga doesn’t make
anyone change behavior or habits.
I then went on to explain that ExTension Yoga, the “form” his wife is practicing, is simply a tool
that helps to develop “self-awareness” by teaching how to first control your
breathing, then to control the movement of your body, and ultimately how to
control aspects of your mind.
There are many approaches to yoga which range from “aerobic”
yoga that is suitable for younger and/or extremely fit people, to “classical”
yoga that is directed to extremely flexible people, all the way to totally
sedentary approaches based upon quiet sitting and meditation. On the other
hand, I teach ExTension and Recovery Yoga, which are western
approaches totally based upon physiological principles and laws adapted from
science and medicine.
As a process, ExTension
and Recovery Yoga are done by
learning a series of easy-to-do exercises that first focus upon the breath.
From there, breath control is applied to various exercises that enhance both
flexibility and strength. These exercises become your yoga foundations.
Although easy-to-do, the foundational exercises can be
adapted to become both physically and mentally challenging; but only to
the extent of what an individual is able to readily do. In other words, ExTension or Recovery Yoga teaches you how to do what you can do…not to do what you can’t do. These
differences may seem subtle, but are actually quite profound. For example, you
don’t try to become strong and
flexible as what you might do by going to the gym. Conversely, with ExTension or Recovery Yoga, you learn how to exercise without forcing. In fact,
if your yoga exercises hurt, I’ll show you how to change them to eliminate
discomfort.
As you continue
to build upon your yoga foundations, strength and flexibility increases which
results in increased physical and emotional endurance. As your body and mind
slowly adapts and allows for more advanced exercises, your yoga practice begins
to affect how you think and feel. As you begin to control your body through
your yoga, you discover that it becomes merely a microcosm of your life. It
then becomes natural to apply your increased control, awareness and
understanding to other aspects of your life; including activities or habits you
want to change or those that cause you physical or emotional distress.
In fact, anything that causes discomfort to your body or
mind responds well to yoga. For instance, yoga is a great tool that helps you
to lose weight, to reduce or stop smoking, to cut back on excessive drinking,
and even to reduce depression. And because you learn how to closely listen to
the subtle messages your body gives you, your capacity for listening and loving
increases; both toward yourself and others. So, even though yoga has no power,
practicing it is as close as you can get to a magical experience because I’ve
yet to find another exercise system that provides so much benefit from such
little effort.
Sam Dworkis, MA,
LMT, is author of ExTension (Simon & Schuster 1994) and Recovery Yoga
(Random House 1997). For further information on yoga, see his educational
website, www.extensionyoga.com
Home
Practice by Jillian Pransky
You don't always have to get to class to do your Yoga Practice. Moreover, you
may find that a home practice will meet your daily renewal needs in profound
ways. Nevertheless, everyone asks, "How do I develop a home
practice? Here are some guidelines:
Why? First, begin by establishing your goals and intentions.
Ask yourself, "What is my intention? What do I hope to cultivate through a
yoga practice?"
When? Establish how many days and how long you can practice.
Be realistic. (It’s better to practice fifteen minutes each day than once a
week for two hours.)
Where? Create a sacred space for your self. Choose a quiet,
clean, warm place that is free of distractions.
What? Assess your needs and the current state your body and
mind. Ask yourself "What are my strengths, weaknesses, limitations? What do I need to focus on?"
Research. Find out what poses will be good for you based on
your strengths, limitations, and overall needs. Remember a routine should
strive for balance; eventually you should include asana, breathing, meditation
and relaxation. (Note resources listed below).
Practice. In the beginning, it's helpful to develop an exact
routine. Over time, try just an outline with ideas of what direction you want
to go in. If you find it too hard to start-up. I vote for using a video or
audiotape - then simply start to wean yourself off the tape a little at a time.
(Do 3/4's of your practice with the tape, and 1/4 of your own practice.
Eventually, drop the tape all together.)
Allow for Change. The purpose of your practice will change
as your life changes. Practice should never be habitual. Constantly adapt your
routine to meet your changing needs.
Links to Home Practice Resources
Asana descriptions and moving illustrations
www.hathayogalesson.com/
Instructions for asanas
www.santosha.com/asanas/asana.html
Jillian Pransky is a
Senior Yoga Zone teacher in New York City, Director of the North Hudson YMCA,
Yoga Program in Hoboken, New Jersey and on the faculty at the New School
University. She runs Yoga Tropical
Vacations and retreats, which includes an annual trip to Mexico in March.
Please visit her at www.YOGAJILLIAN.COM
and her fantastic, free yoga eNewsletter.
Yoga for the
Wrists and Hands by Elle D'orado
For general hand health and prevention of carpal tunnel
syndrome & other precision/repetitive task injuries. Start in a comfortable seated position with
a straight spine.
Wrist Joint Warm Ups
Hold arms out straight in front of you parallel to ground,
hands open & palms facing away from you, fingers pointed up. Drop the
fingers to point down, backs of the hands facing away from you. Repeat: hands
open, fingers up... wrists bent, fingers down... warm up those joints, stretch
out those tiny muscles. Also stretches muscles that attach the wrists to the
elbows.
Fist Circle
Next time your hands are open, fingers pointing up, fold the
thumbs into the palm, and make gentle fists around them. Circle the wrists
gently in both directions, arms still straight ahead and thumbs tucked. This
one is great for incorporating into your yoga practice after backbends, down
dog, arm balances and other asanas that challenge your wrists. Also great for
computer geeks like me to do periodically during the day as a break from the
keyboard!
Inner Wrist and Forearm Stretch
Arms straight
out in front of you still, now turn them so palms are flat, facing up. With one
hand, gently pull back the fingers of the other to stretch out the forearms and
inner wrists. You don't need to force it, gentle opening is best. Again, keep
arm and elbow straight. Repeat other side. Breathe into the stretch and enjoy!
Thumb Releaser
Now relax the arms and bend elbows, lift one hand, palm
facing in and gently hold the thumb with the other hand. You don't need to pull
or force, the weight of your hand will be enough to stretch. The rest of the
fingers are relaxed, curved in. Also you may or may not feel very much
happening, that's okay, just allow this part of the hand to relax and open.
Repeat other side.
Namaste
Place hands in prayer position in front of the body with
elbows lifting up and out. Press hands together and push downwards with the
heels of the hands as you lift elbows upwards. Experiment with fingers
together, then spread out wide. To finish, bring hands back to the heart,
relaxed, close the eyes, and....OM.
While seeking serenity in a high-tech world, web yogini Elle d'Orado was blessed by spiritual experiences, which inspired her to immerse herself in the traditions of Yoga and Buddhism. She is a certified Hatha Yoga instructor through Samadhi Yoga in Seattle, a student of Vipassana meditation, and practices 1st degree Reiki healing. Elle weaves mantra, Kundalini kriyas, hand mudras, and Buddhist teachings of dedication and merit into her Nirvana Yoga classes.
Lilias Folan, First Lady of American
Yoga, Speaks Out on Asana, Aging and the "Inner Smile" by Jill Yesko
Everybody loves Lilias. And why shouldn't they? For more than 30 years,
this spunky yogini has been teaching Yoga to students from Montana to Moscow.
Along the way, her faithful minions have included an ex-president, members of
Congress and the Los Angeles Dodgers, not to mention millions of television
viewers who watched her groundbreaking 1972 public television series,
"Lilias! Yoga and You," which aired nationally for more than 270
episodes.
Among the teachers and mentors whom Lilias honors are Angela Farmer, B.K.S.
Iyengar, T.K.V. Desikachar, Ram Dass, Richard Hittleman (whose television show
on Yoga aired in
the 1960s) and ageless TV cookery-show hostess Julia Child. Her spiritual
teachings also have been influenced by Swami Chidananda of the Divine Light
Society, of the Sivananda lineage -- "He is my root teacher, the
inspiration for my Yoga practice," she says warmly.
While Lilias has spent time at Sivananda ashrams in India and Canada, at the
heart of her bhakti-centered Yoga practice is her family -- husband Bob and
sons Michael, 42, and Matthew, 39. All three have studied Yoga with her.
Yoga Voices recently reached Lilias Folan by telephone at her Ohio home to
catch up with this beloved first lady of Yoga.
YV: You've been practicing Yoga for more than three decades. How do you still
keep things fresh? What's your daily practice like these days?
Lilias Folan: I find that Yoga rejuvenates me. When I start dragging myself to
my Yoga mat, that's my clue that it's time to attend a workshop. I also make it
a priority to go to Yoga classes. I have a phone network of friends. I call my
friends in Canada, so there's some juice. I practice
listening to my body every day. Although my desk calls to me in the morning, I
close the bedroom door. I have an altar and some incense. I have my heart
space. To sit in meditation, I need to do hip openers on the bed for 20
minutes. I'll do pigeon, and then I'll sit for 10 to 15 minutes of pranayama.
Call out quote "I'm a bhakti. All there is love and that's about it.
There's not too much more."
Prayer inspires me. I try to go through the day in the heart, and be present
and still. The value of prayer has been invaluable to me. God and I just sit
there. Mantra has expanded its meaning to me, from the New Testament to Rumi's
poems. The energy of the heart is opened by the thoughts. The power of mantra
continues and is expansive.
YV: You have a CD entitled "Discover Serenity" that contains a 16
minute-long meditation on the "Inner Smile." What's so important
about that smile?
LF: The Taoist author and master Mantak Chia writes about the power of a
genuine smile. There's research indicating that there are 12 or 13 types of
smiles. A genuine smile lifts the cheek muscles, activates the laugh lines, and
is accompanied by a true thought. At that moment, the brain gives forth
endorphins.
The Taoist tradition believes that organs harbor the residue of anger and
sadness. A smile burns this residue away. About 20 years ago, my mother-in-law
lay dying here in Cincinnati. I was devastated and didn't know how to handle
what I was feeling. A lovely nurse came in and held my hand. Out came these
emotions of sadness and tears. I looked at her and she had the
most beautiful smile on her face. All of a sudden, my angst dissolved.
Almost every one of my videos has a three-minute guided inner-smile meditation.
It helps when we are occasionally reminded to smile while doing a Yoga posture.
It's a practice. I've been a resource teacher for Dr. Dean Ornish. We'd guide
heart patients through this lovely, healing
[smile] meditation.
YV: You've been remarkably candid about your struggle with depression. Do you
still suffer from depression?
LF: I grew so accustomed to wearing this cloak of depression. From the very
beginning, the Yoga postures seemed to loosen the crust of depression. It was
difficult for my friends to sit next to me during meditation. The practice
would make me nauseous and sweaty. During Shivasana (Corpse Pose), these
waves of sadness and nausea would come over me. It was a residue of the past
that had lodged in my muscles and was gradually being squeezed out. This went
on for about 10 years, and it still continues. When I give workshops, it's like
there's an inner workshop going on within me.
It was a huge step for me to turn and look at how much fear I was holding. What we resist persists. What I'm grateful
for is that I can talk about the tears [of Yoga] and not just the light and joy.
I try to be brave and not spiritualize. I think of Virabhadrasana (Warrior
Pose).
There's the 'Yes, I can' warrior. It inspires us to keep on going.
YV: You're now 66. How has having a consistent Yoga practice helped you through
menopause?
LF: I had flooding problems and fibroids that I dealt with in my 50s. A mess. I
had to use Hormone Replacement Therapy. It has helped a lot. Some of the
fibroids had to
be taken care of surgically. The jury is still out about Hormone Replacement
Therapy. You can do things naturally, but only to a certain point. It's a real
struggle not to go into 'La-La Land' and treat Yoga as magic -- as if it's
[Yoga] a magic pill or something. I like the balance between western medicine
and traditional, alternative therapies.
There is some scientific research about [a connection between] the postures and
retaining calcium. Everyone needs to get a bone density scan. They're
non-invasive and inexpensive. Start in your 40s. It's painless. There's no
guarantee with our Yoga practice that there won't [still] be bone loss. Hatha
Yoga really does strengthen the bones, make no bones about it, but even my most
stellar students have had osteoporosis.
Lilias Folan teaches workshops in the United States and Europe. A complete
schedule is posted on her website: www.liliasyoga.com.
A full line of Lilias videos, including her latest, "Silver Yoga
Series," a four-volume collection for mature Yoga enthusiasts or anyone
who wants to move at a slower pace, can be ordered through Amazon.com or by
calling Goldhil Home Media International at 800-250-8760
Jill Yesko is the editor of Yoga Voices, a quarterly publication for yoga,
Ayurveda and meditation enthusiasts. Yoga Voices welcomes your comments and
queries at:
yogavoices@mindspring.com
Monthly
Music Review, "Where Music and Silence Meet" by Paritosho
I promise this will be the last time I will suggest
another CD by Premal--but I cannot resist presenting it now. It is really going
to be heartily welcomed. This new CD will be the talk of the world of Yoga--it
has been eagerly awaited and lovingly yearned for and now is finally available “Embrace”, the third CD of mantras and chants by Deva
Premal. You may have noted that my last pick was her first CD, “The Essence”.
She deserves a second mention!
Love,
Paritosho
As founder and owner of www.prabhumusic.com , Paritosho works to
offer quality meditation and music CDs on the internet. She is also a
member of the management team for Deva Premal and Miten, two musicians bringing
meditation and joy to their music. In past years she has arranged tours
for meditation and music.