I am often asked for recomendations of books to further ones Yoga journey. Here are some books that I think are wonderful.
1) Living your Yoga by Judith Lasater
2)Yoga-The Spirit and Practice of Moving into Stillness by Erich Schiffman
3)Start Where You Are-A Guide to Compassionate Living by Pema Chodron
4)Yogi Bare-Naked Truth from America's Leading Yoga Teachers by Philip Self
Happy Reading!
January 16, 2008
Yoga Etiquette
Here are some reminders to help you and your classmates get the most out of your yoga classes.
1) Before entering into a yoga classroom, please remove your shoes. It is a sign of respect for the practice as well as a symbol of transitioning from your daily life to your practice.
2) Try not to eat for two hours before a yoga class, and if possible, for one hour after class. Food in the stomach makes some of the poses uncomfortable, and can actually create digestive and circulatory problems. Food and drink also dampen the internal fire or “agni” that is an important aspect of the practice. Never bring food or drink into the classroom. If you feel you must drink during the class, please be discreet and use water only.
3) Try to arrive five to ten minutes early for the class. This will give you time to sign in, get situated, and calm and clear the mind. It will help you let go of the days events and bring yourself into the present moment. Try to use the time for this purpose. Out of respect for the practice and the fellow yogis, anyone arriving more than five minutes late will not be allowed to join class.
4) Do not leave class early. It is quite disruptive to the class as well as unsettling for your body and mind. The Savasana at the end of class is extremely important. It helps to calm the mind and connect the preceding asanas to the spirit. Schedule your time appropriately so that you can enjoy the whole experience rather than having to rush in or rush out.
5) Yoga is a journey within to stillness...so please be sure to turn off all outside disturbances such as cell phones, pagers, watch alarms and any other external distractions.
6) Make sure to let your instructor know if you have any conditions that may affect your practice such as injury, emotional disturbances or pregnancy. And be sure to always work within your comfort level.
7) Avoid wearing strong scented products. Yoga increases our awareness of all the senses and perfumes or other strong scents may be disturbing for others.
8) If you have any questions about the practice please ask me! I want each and every one of you to get the very most out of your yoga practice. Communication is a key aspect of the learning process.
9) Consider beginning a “sadana” or daily personal practice. Whether you take class everyday or practice at home, yoga was meant to be a daily practice. It is hard to maintain the physical, emotional and spiritual gains of the practice by only taking one class a week. You needn’t do a whole hour each day, but see if you can commit to at least a few poses everyday and a moment of meditation. You will be glad you did.
OVERALL...
Reach within your spirit, and execute yama and niyama, two of the basic principles of yoga –---codes of respect and restraint for yourself and respect for others-----
Namaste
Tracy
1) Before entering into a yoga classroom, please remove your shoes. It is a sign of respect for the practice as well as a symbol of transitioning from your daily life to your practice.
2) Try not to eat for two hours before a yoga class, and if possible, for one hour after class. Food in the stomach makes some of the poses uncomfortable, and can actually create digestive and circulatory problems. Food and drink also dampen the internal fire or “agni” that is an important aspect of the practice. Never bring food or drink into the classroom. If you feel you must drink during the class, please be discreet and use water only.
3) Try to arrive five to ten minutes early for the class. This will give you time to sign in, get situated, and calm and clear the mind. It will help you let go of the days events and bring yourself into the present moment. Try to use the time for this purpose. Out of respect for the practice and the fellow yogis, anyone arriving more than five minutes late will not be allowed to join class.
4) Do not leave class early. It is quite disruptive to the class as well as unsettling for your body and mind. The Savasana at the end of class is extremely important. It helps to calm the mind and connect the preceding asanas to the spirit. Schedule your time appropriately so that you can enjoy the whole experience rather than having to rush in or rush out.
5) Yoga is a journey within to stillness...so please be sure to turn off all outside disturbances such as cell phones, pagers, watch alarms and any other external distractions.
6) Make sure to let your instructor know if you have any conditions that may affect your practice such as injury, emotional disturbances or pregnancy. And be sure to always work within your comfort level.
7) Avoid wearing strong scented products. Yoga increases our awareness of all the senses and perfumes or other strong scents may be disturbing for others.
8) If you have any questions about the practice please ask me! I want each and every one of you to get the very most out of your yoga practice. Communication is a key aspect of the learning process.
9) Consider beginning a “sadana” or daily personal practice. Whether you take class everyday or practice at home, yoga was meant to be a daily practice. It is hard to maintain the physical, emotional and spiritual gains of the practice by only taking one class a week. You needn’t do a whole hour each day, but see if you can commit to at least a few poses everyday and a moment of meditation. You will be glad you did.
OVERALL...
Reach within your spirit, and execute yama and niyama, two of the basic principles of yoga –---codes of respect and restraint for yourself and respect for others-----
Namaste
Tracy
Keeping a Clear Head
Winter is often the season of colds and flu. Besides the obvious recommendations of washing our hands regularly, eating well and getting plenty of sleep, there are some yoga techniques that help to stave off the possibility of catching these conditions. First and foremost, a regular yoga practice (3-5 times a week) is already going a long way to boost your immune system and strengthen your respiratory system. So you are already ahead of the curve if you are a regular practitioner. In addition there are some specific poses that help to support the immune system by stimulating toxin release. These include twisting poses such as Pavritta Trikonasana (revolved triangle), Marichyasana II (one legged seated twist), and extending poses such as Adho Mukha Svasana (downward facing dog), and Bhujangasana (cobra).
If you do get stricken with a cold it is best to practice poses that help the body heal. These can include Balasana (child pose), Adho Mukha Svasana (downward dog) which help keep the mucus out of the lungs, and Ustrasana (camel pose) to help open the lungs and sinuses. Easy restorative poses also help the body to heal by reducing the stress hormones. These include Supta Baddha Konasana (reclining bound angle pose) and Supta Savasana (supported corpse pose).
It is also helpful to practice specific Pranayama techniques. To help keep the sinuses and bronchial airways clear, a short daily practice of Nadi Shodana (alternate nostril breathing) is very helpful. Also Sectional Breathing (1/3 into belly, 1/3 into ribs ,and 1/3 into chest) helps build lung resistance to cold symptoms.
If you are familiar with nasal cleansing, this too can be an enormous boost to keeping the sinuses and head clear. An ancient Ayurvedic technique (the sister science to yoga), nasal cleansing incorporates what is commonly called a Netti Pot. It is a small pot that has a long spout that is directly inserted into one nostril. A saline solution is then run through one nostril and pours out the other. The procedure is then repeated on the other side. It is greatly effective, although it takes awhile to get used to. Recent findings from a Penn State University study involving 294 college students support this. Those who irrigated daily with saline experienced a significant reduction in colds.
The flu carries a slightly different set of circumstances because usually there is a fever. It is best not to practice yoga with a fever as it increases body heat. However, there is one pranayama technique that is recommended to reduce fever. Sitting in Sukhasana (easy pose) breathe slowly and deeply with tongue extended and curled like a U. Inhale through the tongue and exhale through the nose. This is a cooling breath called Sitali Pranayama. Practice for 1-3 minutes.
Remember that no matter how hard we try, sometimes even the healthiest of us get caught by the cold or flu bug. Should it happen to you, listen to the voice of your body and let yourself heal. Resist the temptation to keep going at the rapid pace you are used to. It is probably that pace that lowered your immune system in the first place. According to William Mitchell, N.D., a Seattle-based practitioner who teaches advanced naturopathic therapeutics at Bastyr University, studies show that many viruses and bacteria quietly reside within us until something within the body's internal environment becomes unbalanced. Then they rally into action and attack. So your best defense is to remember to pace yourself, take nutritional care of yourself, and do your yoga!
Shanti!
If you do get stricken with a cold it is best to practice poses that help the body heal. These can include Balasana (child pose), Adho Mukha Svasana (downward dog) which help keep the mucus out of the lungs, and Ustrasana (camel pose) to help open the lungs and sinuses. Easy restorative poses also help the body to heal by reducing the stress hormones. These include Supta Baddha Konasana (reclining bound angle pose) and Supta Savasana (supported corpse pose).
It is also helpful to practice specific Pranayama techniques. To help keep the sinuses and bronchial airways clear, a short daily practice of Nadi Shodana (alternate nostril breathing) is very helpful. Also Sectional Breathing (1/3 into belly, 1/3 into ribs ,and 1/3 into chest) helps build lung resistance to cold symptoms.
If you are familiar with nasal cleansing, this too can be an enormous boost to keeping the sinuses and head clear. An ancient Ayurvedic technique (the sister science to yoga), nasal cleansing incorporates what is commonly called a Netti Pot. It is a small pot that has a long spout that is directly inserted into one nostril. A saline solution is then run through one nostril and pours out the other. The procedure is then repeated on the other side. It is greatly effective, although it takes awhile to get used to. Recent findings from a Penn State University study involving 294 college students support this. Those who irrigated daily with saline experienced a significant reduction in colds.
The flu carries a slightly different set of circumstances because usually there is a fever. It is best not to practice yoga with a fever as it increases body heat. However, there is one pranayama technique that is recommended to reduce fever. Sitting in Sukhasana (easy pose) breathe slowly and deeply with tongue extended and curled like a U. Inhale through the tongue and exhale through the nose. This is a cooling breath called Sitali Pranayama. Practice for 1-3 minutes.
Remember that no matter how hard we try, sometimes even the healthiest of us get caught by the cold or flu bug. Should it happen to you, listen to the voice of your body and let yourself heal. Resist the temptation to keep going at the rapid pace you are used to. It is probably that pace that lowered your immune system in the first place. According to William Mitchell, N.D., a Seattle-based practitioner who teaches advanced naturopathic therapeutics at Bastyr University, studies show that many viruses and bacteria quietly reside within us until something within the body's internal environment becomes unbalanced. Then they rally into action and attack. So your best defense is to remember to pace yourself, take nutritional care of yourself, and do your yoga!
Shanti!
My Path To Yoga - By Janet Mullet
Eight years ago, I spent an evening complaining of chronic neck pain, bad posture and general lumpiness, lamenting a dissatisfaction and rootlessness in my life. My friend responded by inviting me to join her for yoga. It was a small class in the attic of a church, and from the first sun salutation I knew I’d found something special. The combination of physical exertion, mindfulness, and respect for individuality drew me in. My commitment was erratic – I’d go each week for a couple months, then skip several weeks as life got busy, pick it up again, and then lapse – and still, yoga made me feel better. When we bought our first house, I stopped going for almost six months. To my surprise, I found that I really missed it, that I had started to develop an awareness of my body and to appreciate the increased mental clarity. I discovered Tracy’s classes at this point, and dedicated myself to the mat with renewed vigor.
I’ve now been practicing with Tracy for four & a half years, starting with one class a week, then twice per week, and adding a daily home practice about two years ago. Each increase in frequency has made a huge difference – being able to repeat an exercise from class at home, experiment with balance or rotation or extension, makes all the difference in the intellectual and instinctive understanding of each pose. Over time, my home practice has become a living thing, as I learn more about asanas and their effects on body and mind. I’ve discovered how to tailor my practice to my mood, level of energy, particular injuries or discomforts. Mantras heard first in class have become old friends, repeating “I breathe in compassion, I breathe out and release fear” as I work through difficult poses – or difficult times. I’ve learned to be comfortable in my skin, both with greater physical grace and deeper compassion. I am calmer, more patient (though that’ll never be one of my strengths!), and more generous. My sense of place in the world, in ‘the family of things’ is stronger than ever, and I am learning every day to be present in the moment. This summer, I spent a weekend at Kripalu, a yoga center in western Massachusetts, and was amazed by the ease of joining their practice, by how well Tracy had prepared me to be open to new ways of thinking, and by the strong sense of belonging to the world that was physically present in my chest.
The poses still aren’t easy – I discover something new in every class – and I struggle along with my fellow yogis to improve, breathe, and deepen. I am determined to be able to stay in a lunge endlessly, to develop a handstand away from the wall, to release all judgment about my body and my life. Each class inspires me, challenges me, and grounds me, providing new possibilities for my home practice, which reinforces our collective work and builds strength as nothing but repetition can.
The community I’ve found in class is warm and welcoming, and I enjoy sharing our journey as much as I value my personal growth. The gentle support of peers provides a strong platform on which to stand. Tracy’s leadership is invaluable, setting the tone for everyone who participates – and she has an uncanny way of targeting my particular issues each time, so that I feel as if she’s speaking directly and only to me as she guides our fluid and challenging classes, though I think all of us probably feel that way.
Discovering that yoga is a journey, mind and body together, has enriched my life in ways I never could have imagined those eight years ago, and I believe that I’m still only at the beginning of this path.
I’ve now been practicing with Tracy for four & a half years, starting with one class a week, then twice per week, and adding a daily home practice about two years ago. Each increase in frequency has made a huge difference – being able to repeat an exercise from class at home, experiment with balance or rotation or extension, makes all the difference in the intellectual and instinctive understanding of each pose. Over time, my home practice has become a living thing, as I learn more about asanas and their effects on body and mind. I’ve discovered how to tailor my practice to my mood, level of energy, particular injuries or discomforts. Mantras heard first in class have become old friends, repeating “I breathe in compassion, I breathe out and release fear” as I work through difficult poses – or difficult times. I’ve learned to be comfortable in my skin, both with greater physical grace and deeper compassion. I am calmer, more patient (though that’ll never be one of my strengths!), and more generous. My sense of place in the world, in ‘the family of things’ is stronger than ever, and I am learning every day to be present in the moment. This summer, I spent a weekend at Kripalu, a yoga center in western Massachusetts, and was amazed by the ease of joining their practice, by how well Tracy had prepared me to be open to new ways of thinking, and by the strong sense of belonging to the world that was physically present in my chest.
The poses still aren’t easy – I discover something new in every class – and I struggle along with my fellow yogis to improve, breathe, and deepen. I am determined to be able to stay in a lunge endlessly, to develop a handstand away from the wall, to release all judgment about my body and my life. Each class inspires me, challenges me, and grounds me, providing new possibilities for my home practice, which reinforces our collective work and builds strength as nothing but repetition can.
The community I’ve found in class is warm and welcoming, and I enjoy sharing our journey as much as I value my personal growth. The gentle support of peers provides a strong platform on which to stand. Tracy’s leadership is invaluable, setting the tone for everyone who participates – and she has an uncanny way of targeting my particular issues each time, so that I feel as if she’s speaking directly and only to me as she guides our fluid and challenging classes, though I think all of us probably feel that way.
Discovering that yoga is a journey, mind and body together, has enriched my life in ways I never could have imagined those eight years ago, and I believe that I’m still only at the beginning of this path.
December 19, 2007
Patanjali's Yoga Sutra
The practice of yoga is an art and science dedicated to creating union between body, mind and spirit. In short it is about creating a balance so we can live in peace, good health and harmony in connection with the greater whole. This art of right living has been practiced in India for thousands of years. The foundations of yoga philosophy were written down in The Yoga Sutra of Patanjali, approximately 200 AD. This ancient text provides an eight-step path for controlling the restlessness of the mind and body and codes to help us enjoy lasting peace. The core of Patanjali's Yoga Sutra is an eight-limbed path that forms the framework for yoga practice. Each is part of a holistic focus which eventually brings completeness to the individual. Because we are all uniquely individual, one can emphasize one branch and then move on to another as they deepen their understanding.
In brief the eight limbs are as follows:
The first two limbs that Patanjali describes are the fundamental ethical precepts called Yamas, and the Niyamas. Yamas and niyamas are the suggestions given on how we should deal with people around us and our attitude toward ourselves. The attitude we have toward things and people outside ourselves is yama, how we relate to ourselves inwardly is niyama. Both are mostly concerned with how we use our energy in relationship to others and to ourselves. The Yamas are broken down into five "wise characteristics." Rather than a list of dos and don'ts, "they tell us that our fundamental nature is compassionate, generous, honest and peaceful."
First, we will focus on the Yamas, and they are:
I. Yamas (Codes for Living Peacefully with Others)
Our next installment in the philosophy corner will cover the Niyamas.
In brief the eight limbs are as follows:
1. Yama : Codes for living peacefully with others
2. Niyama : Codes for living soulfully with ourselves
3. Asanas : Physical postures/exercises
4. Pranayama : Breathing exercises, and control of prana, the vital life force of energy
5. Pratyahara : Control and cultivation of the senses
6. Dharana : Concentration and cultivating deeper inner perceptual awareness
7. Dhyana : Devotion, Meditation on the Divine
8. Samadhi : Union with the Divine
The first two limbs that Patanjali describes are the fundamental ethical precepts called Yamas, and the Niyamas. Yamas and niyamas are the suggestions given on how we should deal with people around us and our attitude toward ourselves. The attitude we have toward things and people outside ourselves is yama, how we relate to ourselves inwardly is niyama. Both are mostly concerned with how we use our energy in relationship to others and to ourselves. The Yamas are broken down into five "wise characteristics." Rather than a list of dos and don'ts, "they tell us that our fundamental nature is compassionate, generous, honest and peaceful."
First, we will focus on the Yamas, and they are:
I. Yamas (Codes for Living Peacefully with Others)
- 1. Ahimsa - Compassion for all living things
The word ahimsa literally means not to injure or show cruelty to any creature or any person in any way whatsoever. It also means kindness, friendliness, and thoughtful consideration of other people and things. In addition it has to do with our duties and responsibilities. Ahimsa implies that in every situation we should adopt a considerate attitude and do no harm. This includes not physically, verbally or mentally doing harm to ourselves or others.
2. Satya - Commitment to truthfulness
Satya means "to speak and live the truth," yet it is not always desirable to speak the truth on all occasions, for it could hurt someone. We have to be considerate in what we say, how we say it, and in what way it could affect others. In some cases it is better to say nothing. Satya should be ruled by ahimsa, therefore being silent is more appropriate than speaking the truth
IF the truth causes harm. This is based on the understanding that honest communication and action form the base of any healthy relationship; whether it be personal, community, or government, and that deliberate deception, exaggerations, and mistruths harm others.
3. Asteya - Non-stealing
Steya means "to steal"; asteya is the opposite-to take nothing that does not belong to us. This also means that if we are in a situation where someone entrusts something to us or confides in us, we do not take advantage of him or her. The practice of asteya implies not taking anything that has not been freely given, or taking more than what we need, for in effect this is stealing from someone who may need it more. One of the common ways to practice asteya is to be conscious of how we ask for others' time; for demanding another's attention when not freely given is, in effect, stealing.
4. Brahmacharya - Sense control
In the ancient yoga texts brahmacharya is used mostly in the sense of abstinence, particularly in relationship to sexual activity. Brahmacharya does not necessarily imply celibacy. Rather, it means responsible behavior with respect to our relationships and our journey in life. Practicing brahmacharya means that we use our sexual and physical energy to regenerate our connection to our spiritual self. It also means that we don't use this energy in any way that might harm others.
5. Aparigraha - Non-grasping
Aparigraha means to take only what is necessary, and not to take advantage of a situation or act with greed. We should only take what we have earned; if we take more, we could be denying someone else. Perhaps the most challenging aspect of aparigraha is the implication of letting go of our attachments to things and an understanding that impermanence and change are the only constants.
Our next installment in the philosophy corner will cover the Niyamas.
December 05, 2007
Parent’s/Grandparents/Friends Day
Hi All,
Just a reminder that Tuesday December 11th 4:30-5:30 is Parent’s/Grandparents/Friends Day at the Tai Chi Center of Chicago (4043 N Raveswood Suite 201). Come and see the Preteen/Teen yoga class in action. They are working on a little routine to show you and you’ll also be able to see a sampling of how the class is run. And there will be cookies at the end!! This is the last class of the session and the new session will start January 8th. Feel free to sign up for the new session while you are there!
If you have any questions please feel free to contact me.
Thank you!
Tracy
Just a reminder that Tuesday December 11th 4:30-5:30 is Parent’s/Grandparents/Friends Day at the Tai Chi Center of Chicago (4043 N Raveswood Suite 201). Come and see the Preteen/Teen yoga class in action. They are working on a little routine to show you and you’ll also be able to see a sampling of how the class is run. And there will be cookies at the end!! This is the last class of the session and the new session will start January 8th. Feel free to sign up for the new session while you are there!
If you have any questions please feel free to contact me.
Thank you!
Tracy
December 04, 2007
"Yoga is Great at Any Age" by Renee Schwartz
“It’s amazing what you are doing now, considering who you were for the first 55 years of your life,” my mother recently said to me as I was heading out for Tracy’s Monday night Yoga class at the Tai Chi Center of Chicago. And she’s right. If someone had told me 5 years ago that I would be doing Yoga and Tai Chi and Meditation, and that I would be able to touch my toes, I would have thought they were hallucinating. So much has opened up to me since I retired in April 2003, and so much of that is a direct result of studying Yoga with Tracy.
I spent the first 55 years of my life not exactly as a couch potato, because I have always walked a lot, but certainly favoring activities of the mind over those of the body. I have always felt limited physically – not flexible, not graceful, not strong, not coordinated. Those are some pretty serious ‘nots’ when considering doing Yoga! But a funny thing happened over the last 4½ years: I am more flexible, more graceful, stronger, more coordinated.
But even more important, I realize that those are not the things that matter most to me now. Sure, I care about doing the Yoga asanas (poses) correctly, and I sometimes still get upset that I can’t do a graceful Warrior I with my arms lined up with my ears and my upper back arched. Maybe someday I’ll be able to and maybe not. What Yoga means to me now is much more than a set of physical movements – it has become an integral part of who I am and how I view life.
One of the things that I most appreciate about Tracy’s Yoga teaching style is her synthesis of the physical, the spiritual, the movement inward and outward. I hesitate to say ‘spiritual’ too loudly because I know that is a very personal place for many people. But having begun my Yoga journey as a person with strong ethical values but very limited experience with any kind of spirituality, this has become an important area of exploration for me. What Tracy made available to me was an atmosphere that encouraged this exploration without pressure, without expectations. And each class I take with Tracy reinforces the connection that Yoga has to all aspects of my life, and makes me a more fully integrated, more focused, gentler and more peaceful person.
In case this all sounds very serious, I have to say that Tracy has a great sense of humor, and one of the things that I respond to so fully is the joy and humor that she brings to her classes. It is not a frivolous humor – in fact, it enriches the class experience because it reminds me that we are real people doing something special that involves the full range of emotions.
So where do I go from here? I will continue to take Tracy’s Yoga classes three times a week (or more when possible). I will continue to feel a release of stress and a feeling of calm after class that I carry with me with gratitude. I will continue to read and explore the different physical and emotional and spiritual inquiries that I have begun through my exposure to Yoga. And I will continue to marvel as I bend over and touch my toes!
I spent the first 55 years of my life not exactly as a couch potato, because I have always walked a lot, but certainly favoring activities of the mind over those of the body. I have always felt limited physically – not flexible, not graceful, not strong, not coordinated. Those are some pretty serious ‘nots’ when considering doing Yoga! But a funny thing happened over the last 4½ years: I am more flexible, more graceful, stronger, more coordinated.
But even more important, I realize that those are not the things that matter most to me now. Sure, I care about doing the Yoga asanas (poses) correctly, and I sometimes still get upset that I can’t do a graceful Warrior I with my arms lined up with my ears and my upper back arched. Maybe someday I’ll be able to and maybe not. What Yoga means to me now is much more than a set of physical movements – it has become an integral part of who I am and how I view life.
One of the things that I most appreciate about Tracy’s Yoga teaching style is her synthesis of the physical, the spiritual, the movement inward and outward. I hesitate to say ‘spiritual’ too loudly because I know that is a very personal place for many people. But having begun my Yoga journey as a person with strong ethical values but very limited experience with any kind of spirituality, this has become an important area of exploration for me. What Tracy made available to me was an atmosphere that encouraged this exploration without pressure, without expectations. And each class I take with Tracy reinforces the connection that Yoga has to all aspects of my life, and makes me a more fully integrated, more focused, gentler and more peaceful person.
In case this all sounds very serious, I have to say that Tracy has a great sense of humor, and one of the things that I respond to so fully is the joy and humor that she brings to her classes. It is not a frivolous humor – in fact, it enriches the class experience because it reminds me that we are real people doing something special that involves the full range of emotions.
So where do I go from here? I will continue to take Tracy’s Yoga classes three times a week (or more when possible). I will continue to feel a release of stress and a feeling of calm after class that I carry with me with gratitude. I will continue to read and explore the different physical and emotional and spiritual inquiries that I have begun through my exposure to Yoga. And I will continue to marvel as I bend over and touch my toes!
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