How to be Free. A Beginner s Guide to Yoga & Mindfulness. Michelle Margaret Fajkus. This book is for sale at

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2 How to be Free A Beginner s Guide to Yoga & Mindfulness Michelle Margaret Fajkus This book is for sale at This version was published on This is a Leanpub book. Leanpub empowers authors and publishers with the Lean Publishing process. Lean Publishing is the act of publishing an in-progress ebook using lightweight tools and many iterations to get reader feedback, pivot until you have the right book and build traction once you do Michelle Margaret Fajkus

3 Also By Michelle Margaret Fajkus Flow & Flower Yoga Schmoga

4 To all the brave beginners, old and young, everywhere. Each day we are born again; what we do today is what matters most. Buddha

5 Contents Everyday Mindfulness Beginning Yoga Guided Practices

6 Everyday Mindfulness Are you intrigued by meditation and mindfulness practices but not sure how to get started? Mindfulness is available to all of us. Mindfulness means being fully engaged in the present moment, the experience at hand. Our undivided attention is the most valuable thing we can offer to ourselves and others. Mindfulness is a way of remembering the precious gift we have been given to simply be alive. We need mindfulness more than ever. Because our modern lives are so hectic and full of distractions, we usually live in a state of general mindlessness. Mindfulness can begin in the form of seated meditation and then expanded to include our other daily activities. Because meditation and mindfulness have become so mainstream, there are many misleading myths around these subjects. Myth: In meditation, the goal is a clear and empty mind. Mental fullness is our natural state. Our minds tend to overflow with thoughts, ideas, worries, emotions, plans, hopes and dreams. Complete absence of thoughts is never going to happen. As the wise Buddhist teacher and author, Pema Chodron, writes in her book, How to Meditate: You don t need to struggle not to have thoughts because that s impossible. I define mindfulness as the ability to pay attention to what is right here, right now without getting hooked on any certain idea, belief, opinion, feeling or memory. It s is a practice of watching the way we think without identifying ourselves as our thoughts.

7 Everyday Mindfulness 2 Myth: You need to be a calm and patient person to meditate. Meditation practice often results in making us more calm and patient in our daily lives. However, being calm, quiet and patient are not prerequisites. Intense and difficult emotions are part of life and therefore part of meditation. We must sit with whatever we are experiencing otherwise we ll never sit! Myth: You must stick to one technique in order to get the best results. There are widely varying opinions on this topic, but in my view, you don t need to commit to just one style of meditation in order to benefit from meditating. Maybe you will find a teacher and a single technique that resonates. If not, it s okay to try a variety of techniques. The key is consistent, daily practice. It is helpful and recommended to seek out a meditation teacher or more experienced spiritual friend to guide you on your new path. Myth: Meditation makes us feel good all the time. Meditation is simple sitting still, breathing, paying attention to each moment. However, it s not always easy and can sometimes make us feel downright bad. Especially at first, we become more aware of our rampant thoughts and crazy emotional swings. Old, stored emotions and long-forgotten memories can arise. This heightened self-awareness may feel like a step back, but it s actually a key part of becoming a more mindful person. Myth: Meditation is difficult and time-consuming. Meditation is not complicated and does not require any special equipment or accessories. We don t have to meditate for hours to feel the benefits of this powerful practice. Even just a few minutes of quiet, mindful breathing can transform us. We tend to make things feel more difficult than they are through procrastination. When it comes to household chores, writing assign-

8 Everyday Mindfulness 3 ments, tax returns and meditation, we d often rather do anything but the task at hand. However, once we sit down with intention, we discover it s not so hard after all. Myth: Meditation must be done in a proper seated position and in a quiet, secluded place. Mindfulness meditation can be done in the traditional seated position as well as through mindful action such as walking, eating and talking. Ultimately, mindfulness becomes a natural part of our being. The key is presence. Letting go of the past and the future; focusing on the present moment at hand, even if that moment is loud and in public. The beauty of mindfulness is that it can be with us in every moment. The potential to be present and fully experiencing what we are experiencing life is always here. Practicing more and more with mindfulness helped me realize that I had a problem with obsessively planning. It was becoming more important than experiencing. Plans were the fabric of my life. Mindfulness, for me, results in the cultivation of patience, peace, compassion and kindness. Now I value simplicity more. I enjoy the act of letting go of material possessions by donating or disposing of what no longer serves our little household. I admit, I still plan sometimes, but I m so much less attached to the day-to-day plan. It s not so much about not planning as not being attached to the plan. It is about, to the best of our ability, letting go of expectations. How to let go of expectations: 1) Meditate. 2) Recognize it when there is clinging to the expectation of a certain outcome or a certain behavior from a certain someone. 3) Remember, 98% of the time, things don t go as planned!

9 Everyday Mindfulness 4 Glossary #1: Common Meditation Terms 1) Ashram: the home of a spiritual community of swamis and yogis where the focus is on spiritual living and meditation 2) Buddha: a buddha is an enlightened one; the Buddha refers to Siddhartha Gautama, a spiritual teacher who lived, became enlightened and taught in India a long time ago 3) Chakra: energy center; the basic system has seven chakras (root, sacrum, solar plexus, heart, throat, third eye and crown), each of which is associated with a color, element, syllable, significance, etc. 4) Dharma: truth; the teachings of the Buddha; the path of truth 5) Enlightenment: the attainment of full awakening; becoming a buddha; see also nirvana 6) Kundalini: the coiled energy at the base of the spine awakened through certain meditation practices; most often referred to in the tantra yoga tradition 7) Lama: title for a highly esteemed Tibetan teacher of the Dharma; similar to the Sanskrit term, guru; historically used for venerated spiritual masters (example: the Dalai Lama) 8) Maitri: loving kindness; also known as metta 9) Mala: A strand of 108 beads used in certain meditation techniques; similar to a Catholic rosary, only for Buddhists 10) Mantra: a repeated sound, syllable, word or phrase used in chanting and meditation (example: Om mani padme hum) 11) Metta: loving kindness; also known as maitri 12) Mindfulness: the practice of paying attention to the present moment; mindfulness is a way of bringing meditation into all daily activities 13) Mudra: a hand position used in meditation

10 Everyday Mindfulness 5 14) Nirvana: the state of ultimate enlightenment; though it is beyond explanation or words, it is best described as peace and stillness of mind after the fires of desire, aversion, and delusion have been finally extinguished 15) Rinpoche: precious one, an honorable name bestowed upon high-ranking and respected Tibetan Buddhist teachers 16) Sangha: a community of Buddhist spiritual practitioners 17) Shamatha: the Buddhist meditation practice of calm abiding ; usually introduced in the form of mindful breathing 18) Sutra: a classic text; the two most common in Buddhism are the Diamond Sutra and the Heart Sutra 19) Tonglen: taking and sending ; a technique of Tibetan Buddhist compassion meditation in which the practitioner breathes in the suffering of another and breathes out the positive antidote to that suffering 20) Transcendental Meditation (TM): a specific form of mantra meditation popularized in the 1960s by Beatles guru Maharishi Mahesh Yogi 21) Zafu: a circular pillow used for seated meditation 22) Zazen: the meditation technique practiced in Zen; just sitting ; letting go of all judgmental thinking and allowing words, ideas, images and thoughts to pass by without getting involved in them 23) Zen: a school of Mahayana Buddhism that emphasizes the attainment of enlightenment and the personal expression of direct insight through zazen meditation and interaction with an accomplished teacher. 24) Zendo: the meditation practice hall of Zen monks, nuns and other practitioners

11 Everyday Mindfulness 6 I am not a Zen Buddhist. How to be Zen. I am not religious. I am not Catholic. I am not a yogi. I am not Michelle. I am not a teacher or a writer. I am not. And yet, I am. I am me. I think and feel and ponder and wonder. And yet, these thoughts and feelings are not me. What is me? People who see me but don t know me that well think I am calm and centered. I am calm and centered a lot of the time. But I am also a mess sometimes. I weep. I go through spurts of jealousy, pity, anger, resentment, frustration. I am a mess when I am a mess. Is that zen? I have learned that being depressed about being depressed is a deadend street. Now, when I am feeling depressed, I simply observe the feelings and the thoughts associated with those down feelings, accepting them and realizing that they will change. Zen is not being totally calm all the time. Zen doesn t mean no emotions. Zen is full embodiment of the moment, the action, the inaction, the motion, the emotion. Zen is not without its bells and bows, but the Zen I m talking about here is a secular Zen, if such a thing is possible and I believe it is. I went on a personal Zen retreat 10 years ago. It was one of the best experiences of my life. But I am a householder. I am no nun. I ve been thinking lately of how much more zen my life has become over the past several years, and yet there is still so much to be simplified. Still so much to learn to let go of. I ve struggled with vows and goals and commitments that I write or affirm or confide and then fail to achieve. But I still think aspirations are important to have in mind as a guide for daily life. They will

12 Everyday Mindfulness 7 certainly evolve and change over time. I ve boiled my vows down to three for the moment. 1. I vow to do one thing, fully and mindfully, at a time, as often as I can. 2. I vow to devote myself to pausing, sitting or standing and breathing (nothing more) for a couple moments, several times throughout the day. 3. I vow to maintain a humble daily practice of writing with intention, dedicating the merits of my work and practice to the benefit of all beings (including myself). What are your three most important daily vows? Zen is falling in love with everything. Zen is realizing our connection to everyone. Zen is fully being when being and doing when doing. We can all become more zen, even if we are not technically Zen Buddhists or physicists.

13 Beginning Yoga The modern-day international yoga community is so huge and its practices, teachings and techniques so diverse that it is difficult to define what yoga actually is anymore. It may be easier to describe what yoga is not. It is not a competition. It is not a beauty contest. It is not without a system of ethics. Yoga isn t just whatever we make of it. Yoga is a lot of things, but it s not just anything. Although it can provide the lovely benefits of physical fitness and stress reduction, yoga was designed as a system for attaining spiritual enlightenment. You don t have to be [a certain something] to practice yoga. Not flexible, not strong, not balanced, not skinny, not young. Not anything! It s a practice, and regarding physical asana practice and mental meditation practice, practice makes perfect. You have to go to a studio to practice. Although there are plenty nice yoga studios out there, they are a luxury, not a necessity. You don t even need to use a yoga mat, if you don t want to. How to learn without a studio? Books. Videos. Private yoga lessons. Or, go to a studio occasionally but practice at home (or wherever you are) every day. The term yoga encompasses lots of things besides the most common practices we see in the media, including service (karma yoga), esoteric practices (tantra) and contemplation of yogic philosophy (jnana yoga) just to name a few. Yoga doesn t hurt people. People hurt people. Overzealous yoga teachers can hurt people with bad adjustments. Overzealous yoga

14 Beginning Yoga 9 practitioners can hurt ourselves by crossing the boundary of discomfort into the red zone of pain. Know your body. Be gentle. What s the rush? Where are you trying to get in your pose? Ego is dangerous. Yoga is safe. Yoga is neither easy nor girly. Over the years, many have admitted that they hold this belief. And then they come to my class and it kicks their ass. There is a spectrum of hatha yoga styles from the easiest, most passive and restorative to the most physically intense Ashtanga/Vinyasa flow that will have you sweating and shaking and loving it. Not all yoga people are vegetarians or vegans. Not all yoga people are fit and healthy. Not all yoga people are white and affluent. Not all yoga people are hippies. Not all yoga people are minimalists. Not all yoga people are young and lithe. Yoga is for everyone who strives to be mindful, present and compassionate. Glossary #2: Favorite Beginner to Intermediate Yoga Poses Anyone who practices can obtain success in yoga but not one who is lazy. Constant practice alone is the secret of success. Hatha Yoga Pradipika Here s a quick guide to 25 of my own personal all-time favorite asanas, complete with English names, Sanskrit names (in most cases) and brief instructions on how to practice the pose. However, each individual pose is a world itself with a ton of variations and potential alignment cues. If you re a beginner, it s best to seek guidance from an experienced instructor. Boat: (Sanskrit: navasana); to practice this core strengthening pose, sit with your soles on the floor and knees bent. Place the hands

15 Beginning Yoga 10 behind the knees. Using your abdominal muscles, lift the feet so that the shins are parallel to the ground. If you have the strength, release the hands from the legs and/or straighten the knees. Keep breathing! Hold for several deep breaths. Bridge: (Sanskrit: setu bandhasana); this lovely, accessible backbend is done by lying on the back with the soles on the floor and the knees bent. Pressing the arms and feet down, inhale and lift the pelvis. Move up and down slowly with the breath, or hold the pose for several breaths. Camel: (Sanskrit: ustrasana); this is another awesome backbend. Kneeling, bring both hands to the lower back. Keep them there for support if you are a beginner! Lean back, opening the throat and heart centers, breathing deeply. If comfortable, bring the hands down to hold the heels. Keep the hips over the knees. Hold for several breaths and then do Child s Pose as a counterpose. Child s Pose: (Sanskrit: balasana); this delicious, restorative pose is a favorite of many. From the hands and knees, separate the knees, press the hips back and down toward the heels and relax the torso and arms, resting the forehead on the ground or on a blanket or block. Ahhh, yes! Cobbler s Pose: (Sanskrit: baddha konasana); this classic hip opener also goes by the name Butterfly. In a seated position, place the soles together and open the knees wide. A great yin variation is supta baddha konasana, which is practiced with the legs in the same formation, only lying down. Cobra: (Sanskrit: bhujangasana); from lying on the stomach, place the palms on either side of the rib cage. Separate the feet if you have any lower back issues. With an inhale, press into the hands and legs, lifting the head and chest up. Start out low. Over time, your cobra will grow taller as you strengthen the lower back and gain flexibility in the spine. Corpse: (Sanskrit: savasana); the ultimate pose in any hatha class,

16 Beginning Yoga 11 they say this one is the most difficult. All you have to do is lie still on the back, relax the entire body, release the mind and meditate. Crescent Moon: a fabulous hip opener; get into this one by starting in runner s lunge and placing the back knee on the ground. The back foot can be pointed or flexed, whichever feels more comfortable. Stay here if there s already a good stretch in the hip flexor. To deepen the pose, bring the hands to the knees or overhead. Don t forget to practice on the other side, too. Dancer s Pose: this balancing pose is also a great quad stretch. From standing, place your weight on one leg. Bend the other knee, lifting the foot toward the butt and hold your ankle or foot. Stay here and work with balance. If comfortable, press the foot into the hand and straighten the leg more. Don t forget to practice on the other side, too. Downward Facing Dog: (Sanskrit: adho mukha svanasana); from the hands and knees, lift the pelvis up toward the sky, lengthening the spine, arms and legs. Press the heels toward the ground; it s okay if they don t reach. Relax the neck. Move the chest back toward the legs. A super variation is half-dog, in which you do the pose with your hands on a wall instead of on the floor. Eagle: (Sanskrit: garudasana); this balancing pose is a bit advanced, so if you re new to yoga, try doing the arms and legs separately at first. For the arms, cross the left elbow over the right. Cross the wrists as well, bringing the palms together if possible. If not, bring the backs of the hands to touch instead. For the legs, bend both knees deeply and place the right leg over the left. If possible, wrap the right foot behind the left calf. If not, don t sweat it. Don t forget to practice on the opposite side, as well. Fish: (Sanskrit matsyasana); a throat-opening upper back bend, enter this pose from lying on the back. Place the elbows under the body as close together as is comfortable. Lift your chest, shoulders and head and then let the crown of the head relax back toward the ground. The legs can be straight and the feet pointed.

17 Beginning Yoga 12 Happy Baby: a nice, relaxed hip opener that babies do naturally, hence the name; from lying on the back, bend the knees and hold the soles of the feet with the hands. Pull the knees gently downward toward the floor. Stay still or rock from side to side. Delicious, right? Headstand: (Sanskrit sirsasana); this inverted pose offers tons of benefits. Start out on the hands and knees. Interlace your fingers and place your elbows about a foot apart. Place your head on the floor, cradling it in your hands. If you re new to this pose, all you ll do at first is straighten your knees. Just get used to being upside down. Gradually, with practice, you can walk your feet closer toward the face, then lift the feet, keeping a bend in the knees. Eventually, you ll straighten the legs in full headstand. With daily practice, you will see great progress within a few weeks. Head to Knee: (Sanskrit: janu sirsasana); sitting with the legs straight in front of your, bend the right knee and place the right sole on the left inner thigh. Inhale and reach the arms up. Exhale and reach the hands for the knee, shin, ankle or foot. Breathe into the lower back and hamstrings. Hold this hip-opening forward bend for several breaths, and remember to practice on the other side, too. Lion: take a deep breath in, and exhale powerfully, sticking out your tongue, opening the eyes as wide as possible and holding your face in this silly position for 10 whole seconds. Practice three times in a row to get in touch with your inner child and give yourself a natural face lift. Plank Pose: the top of a push-up; spread your fingers wide like starfish and have your shoulders right over your wrists. Tuck the tailbone slightly, engaging your core abdominal muscles. Push your heels back and activate the quadriceps. Work up to holding plank for 30 seconds or longer. Another flow I love is simply moving back and forth from Downward Facing Dog to Plank. This deceptively easy-looking pose is a killer core workout. Pigeon: (Sanskrit: eka pada rajakapotasana); from hands and knees, slide your right knee forward between the hands. Straigten the left

18 Beginning Yoga 13 leg behind you. Sit up on your right heel if needed. If possible, move your right foot to the left, allowing your hips to move further down toward the floor. Stay here, or work with deepening flexibility by brining your forearms or torso down in front of you. Don t forget to practice on the other side, too. Reclining Spinal Twist: lying down on the back, pull the right knee in toward the chest. With an exhale, cross that knee over to the left side of the body. Open the arms out to the side. Bring yin qualities into the twist; let gravity do the work rather than trying to force your way into a deeper twist. Practice for a good 10 breaths or more on each side. Standing Forward Bend: (Sanskrit: uttanasana); from standing upright, lower your torso down toward the ground and place your hands on your thighs, shins, feet or the floor wherever they reach is fine! Bend your knees as needed if the hamstrings are tight. Relax the head and neck. Enjoy the stretch to the lower back and backs of the legs. Tree: (Sanskrit vrksasana); from standing upright, bring all your weight onto one leg. Lift the opposite foot and place the sole on the ankle, calf or inner thigh of the standing leg. Hands can be together at the heart center, or lift the arms overhead. Hold for up to 10 breaths on each side, with a smile. As I tell my students, trees sway and trees fall, so try to have a sense of humor as you practice this balancing pose. Triangle: (Sanskrit: trikonasana); this fabulous side stretch might just be my favorite of them all. There are many variations; here s a basic one. Standing with the legs wide and the toes pointed forward, lift your arms out to the sides, parallel to the ground. Keeping a straight line in the arms, tilt the torso to the right and touch your right knee or shin lightly. Hold 10 breaths. Then switch and practice on the other side. Practice two or three times on each side to open the hips and stretch the sides of the torso. Warrior I: (Sanskrit: virabhadrasana I); from a standing position,

19 Beginning Yoga 14 step your right foot way back into a lunge. Turn the right foot at an angle so that the right heel is on the ground. Turn your hips to face the front, and bend the left knee so that it s over the ankle. If comfortable, lift the arms and gaze up. Soften the shoulders and jaw. Don t forget to practice on the other side, too. Warrior II: (Sanskrit: virabhadrasana II) With the legs in the same position as in Warrior I, turn the hips so that they are opening to the side. Stretch the arms out to the sides, parallel to the ground, palms facing down. Gaze in the direction of your outstretched fingers. Get in touch with your peaceful, powerful warrior spirit! Remember to practice on the opposite side as well. Wheel: (Sanskrit: urdhva dhanurasana); this advanced backbend is an intense heart opener. Sticking with Bridge or Camel is fine and those poses offer many of the same benefits. To practice Full Wheel, start from the Bridge setup. Bring the palms to either side of your head, fingers pointing toward the shoulders. Inhale and press up, either onto the crown of the head or all the way up onto the palms. Feel the opening in the chest and heart. Breathe. Come down slowly after several breaths and pull both knees into the chest to release the lower back. Glossary #3: Common Yoga Terms 1) Asana: seat; yoga posture 2) Ashtanga: eight-limbed yogic path; for Ashtanga/Power Yoga, et al, see the relephant Glossary of Popular Yoga Lineages and Styles 3) Ayurveda: the ancient Indian science of health 4) Bandha: internal lock; used for controlling the energy within the body during yoga practice; the three bandhas taught in some lineages of hatha yoga are root lock, abdominal lock and throat lock 5) Bhakti: devotion (as in Bhakti Yoga, the yoga of devotion)

20 Beginning Yoga 15 6) Buddha: a buddha is an enlightened one; the Buddha refers to Siddhartha Gautama, a spiritual teacher who lived, became enlightened and taught in India a long time ago 7) Chakra: energy center; the basic system has seven chakras (root, sacrum, solar plexus, heart, throat, third eye and crown), each of which is associated with a color, element, syllable, significance, etc. 8) Dharma: truth; the teachings of the Buddha; the path of truth 9) Dosha: physical body type; there are three doshas in Ayuveda pitta (fire), vata (wind) and kapha (earth) 10) Drishti: gazing point used during asana practice 11) Ganesha: the Hindu elephant god often pops into yoga; also called Ganesh 12) Guru: one who brings us from darkness to light; a spiritual mentor 13) Karma: action; the law of karma is the law of cause and effect. Karma is based upon the complex, esoteric web of conditions, individuals and relationships in the universe. It is not just as simple as a notion like steal from someone and you ll be robbed. 14) Karuna: compassion 15) Kirtan: a community gathering involving chanting, live music and meditation 16) Krishna: a Hindu deity; part of the Bhagavad Gita 17) Kula: community 18) Mantra: a repeated sound, syllable, word or phrase; often used in chanting and meditation. 19) Mudra: a hand gesture; the most common mudras are anjali mudra (pressing palms together at the heart) and gyana mudra (with the index finger and thumb touching)

21 Beginning Yoga 16 20) Namaste: I bow to you ; a word used at the beginning and/or end of class which is most commonly translated as the light within me bows to the light within you ; a common greeting in India and neighboring cultures; a salutation said with the hands in anjali mudra. 21) Niyama: five living principles that (along with the yamas) make up the ethical and moral foundation of yoga; they include Sauca (purity), Santosha (contentment), Tapas (burning enthusiasm), Svadhyaya (self-study) and Ishvarapranidhana (celebration of the spiritual) 22) Om: the original syllable; chanted A-U-M at the beginning and/or end of many yoga classes 23) Prana: life energy; chi; qi 24) Pranayama: breath control; breathing exercises 25) Samadhi: the state of complete Self-actualization; enlightenment 26) Savasana: corpse pose; final relaxation; typically performed at the end of every hatha yoga class, no matter what style 27) Shakti: female energy 28) Shanti: peace (often chanted three times in a row) 29) Shiva: male energy; a Hindu deity 30) Surya Namaskar: Sun Salutations; a system of yoga exercises performed in a flow or series 31) Sutras: classical texts; the most famous in yoga is, of course, Patanjali s Yoga Sutras. 32) Tantra: the yoga of union (much more than just tantric sex that is popularized in the media) 33) Yama: five living principles that (along with the niyamas) make up the ethical and moral foundation of yoga; they include Satya (truth), Ahimsa (nonviolence), Asteya (not stealing), Bramacharya

22 Beginning Yoga 17 (self control and sexual responsibility) and Aparigraha (not grasping) 34) Yogi/Yogini: a male/female practitioner of yoga. Glossary #3: Popular Yoga Styles Here s a quick guide to some of the most popular yoga styles being taught today. 1) AcroYoga: a style of partner yoga that involves one person as the base and another person flying in various poses balanced on the base s feet and a third, the spotter. It is a challenging physical practice that blends elements of yoga, acrobatics, performance and healing arts. 2) Ananda: a gentle hatha style that comes from the lineage of Parmahamsa Yogananda, the author of the classic book, Autobiography of a Yogi. The focus is on gentle poses, mantra meditation and sweet relaxation. 3) Anusara: a lineage established in 1997 by American yogi John Friend. It was rocked by a scandal in 2012, which led to Friend stepping down from his leadership role. Anusara style focuses on attitude, alignment and action. Some of its principles of alignment include opening to grace, inner and outer spirals and various energy loops in the body. 4) Ashtanga: a lineage headed by Indian guru Sri K. Pattabhi Jois, even the first series of this style is extremely physically challenging. It involves a prescribed sequence of sun salutations A and B, followed by standing, balancing, seated, twisting and reclining poses. More advanced Ashtanga practices include bandhas (internal locks) and drishti (focused gaze). Ashtanga is the precursor for most vigorous styles of hatha yoga, including its most commonly taught derivatives, Power Yoga and Vinyasa.

23 Beginning Yoga 18 5) Bikram: headed by controversial Indian teacher Bikram Choudhury, it involves a prescribed series of 26 poses, each practiced twice in a row, in a room heated to over 100 degrees Fahrenheit. (Full disclosure: I abhor Bikram yoga and recommend against it.) 6) Dharma: a style of eclectic hatha yoga that incorporates Buddhist philosophies and teachings and a focus on Zen or Tibetan Buddhist techniques of meditation. 7) Forrest: a modern lineage headed by Los Angeles based teacher Ana Forrest. Her style weaves yogic and Native American/Shamanic teachings. Poses are typically held for many breath cycles. Lots of core-strengthening and fierce balancing poses are integral to the Forrest Yoga practice. 8) Hatha: the term hatha yoga technically encompasses all of the lineages listed here. However, when you see a class labeled hatha, it typically means that each pose is held for several breaths, versus flowing more quickly from one pose to the next. Hatha classes are usually slower paced and more accessible to beginners than vinyasa/flow style classes. 9) Hatha Flow: a hatha flow class will involve some slow to medium-paced flowing from pose to pose, through sun salutations or other series of connected poses followed by sustaining each of the postures for a longer period. Hatha flow classes vary greatly from teacher to teacher. 10) Hot: hatha and/or vinyasa yoga practiced in a heated room. 11) Iyengar: a lineage headed by Indian guru B.K.S. Iyengar, who has been teaching and training teachers at his center in Pune, India, for decades. The focus is on precise, correct alignment. Yoga props including blocks and straps are often incorporated into the poses to enable practitioners to modify the pose to their level of ability. 12) Jivamukti: a modern lineage founded by NYC power couple David Life and Sharon Gannon. This style involves chanting, sacred

24 Beginning Yoga 19 music (kirtan) and both hatha flow and sustained hatha poses as well as an emphasis on meditation and pranayama (breathing exercises). 13) Kids: due to the shorter attention span of young children, a kids yoga class may incorporate games and stories and move more quickly from pose to pose. 14) Kundalini: this lineage s founder is the Indian (Sikh) guru, Yogi Bhajan. Serious Kundalini yoga practitioners wear all white garments, including a turban covering their hair, which they never cut. Kundalini practices called kriyas typically involve fast, repetitive motions sustained for several minutes. Breath of fire (quick, forceful exhalations through the nose) is done in many of the poses. There is an emphasis on chanting, chakras and mantra meditation. 15) Mysore: (See also Ashtanga.) Named for the Indian city where Pattabhi Jois taught, it is a self-paced practice done early in the morning. An instructor is there for guidance but does not lead the class. 16) Partner: as you can probably guess, this style involves two people executing poses together. AcroYoga and Thai Yoga Massage are two polar examples of partner yoga. 17) Pilates: this exercise system is not yoga, but it made the list because it is so often combined with yoga or taught at the same location. Its main focus is on strengthening and developing stability in the core abdominal muscles. 18) Power: (See also Ashtanga.) Derivatives of Ashtanga fall under the umbrella of power yoga. This vigorous style will inevitably include plenty of fast-paced sun salutations and other intermediate to advanced poses, flowing from one to the next. Be prepared to sweat. Some of the most popular teachers of this style include Baron Baptiste, Bryan Kest and Shiva Rea. 19) Prenatal & Postnatal: gentle hatha yoga modified for pregnant and post-partum women. These practices omit deep backbends,

25 Beginning Yoga 20 deep twists and poses done lying on the belly, for obvious reasons. 20) Restorative: in this style, the poses are all done lying on the floor in various positions using lots of bolsters, blankets and blocks to enable the practitioner to relax completely and stay in the pose for several minutes. 21) Sivananda: this lineage s guru is Swami Sivananda, who established many international ashrams in the mid 20th century. Sivananda class begins with a few moderately-paced sun salutations and includes several brief periods of savasana (deep relaxation in corpse pose) interspersed throughout the hatha practice. This lineage also emphasizes yogic philosophy and texts (especially the Bhagavad Gita) as well as chanting, meditation, pranayama and Ayurvedic nutrition. 22) Thai Yoga Massage: this style of partner yoga/massage originated in Thailand. Most of the poses involve one person giving an adjustment to the receiver (who is usually in a reclining position), using his or her hands, elbows and feet. The focus is on energy lines and pressure points as taught in traditional Chinese medicine. 23) Vinyasa: One of the most ubiquitous styles of modern yoga, Vinyasa involves flowing from one pose to the next with fluidity. It is like Ashtanga, only it does not always involve the same sequence of poses in each class. The terms Vinyasa and Vinyasa flow are interchangeable. These types of classes vary greatly from teacher to teacher. 24) Yin: this style is all about letting go, releasing effort and surrendering muscular tension. It seeks to deepen flexiblity of the fascia, tendons and ligaments as opposed to just the muscles. Most yin posesare performed lying on the floor. Yin poses are held for up to 10 minutes each.

26 Beginning Yoga 21 Little-Known Drawbacks of a Serious Yoga Practice Yoga is my favorite thing. I teach it; I practice it. I write about it; I praise its glorious benefits. My definition of the yogic lifestyle is when yoga follows us off the mat and into our moment-to-moment experiences, into our lives. When we carry our intentions during the formal practice (asana, pranayama and meditation) with us, into our every interaction with ourselves and all others. Into what we eat, drink, say, pray, write. Into how we walk, drive, speak, cook, share and explore. I aspire to live a yogic lifestyle. However, the truth is that yoga isn t all lovely rainbows and butterflies. Did you know there are some difficulties that arise along with a consistent, devoted yoga practice? Here are a few I ve experienced. Heightened Body Awareness = Hypochondriac One of the most immediate effects of practicing yoga is that we develop greater awareness of what is happening in our bodies (and minds). In other words, we will begin to notice every ache and pain, every negative mental thought-loop, every tickle in the throat that threatens to turn into a full-blown head cold. Of course, increasing our level of awareness is good, but this is the reality of what happens along with that and it s not always easy to deal with.

27 Beginning Yoga 22 With continued practice, we learn how to sit with the pain, not get involved in the thinking and heed the advice when our intuition tells us to slow down, rest and heal. Beware of Bruising Yoga practice on the mat tends to bring our egos right to front and center. Notice the mental chatter that happens during yoga. How do we talk to ourselves? What is the tone of our inner voice? How do we relate to our bodies both the parts we love and the parts we sometimes want to disown? By ego, I mean that part that sees itself as separate from and either better than or worse than everything and everyone else. Are we letting our ego rule our practice? Sometimes we don t realize the answer to this question until we injure ourselves. It s one thing to feel sore in a good way the day after doing yoga; it s quite another to pull a muscle or worse as a result of our asana practice. Yes, in case you didn t know, it is possible to get injured in yoga. It happens when our ego and/or our teachers egos take the helm and push compassion, mindfulness and kindness overboard. Is There Such a Thing as Too Much Yoga? Yes. If by yoga, we are referring to asana. Ten years ago, I was teaching yoga in the San Francisco Bay area up to 12 or 15 times a week and not giving myself the time and space for my own personal practice. I was overstretched from demonstrating yoga poses and leading so many classes and burnt out from not feeding my own spiritual practice when I needed it most. Whether you re teaching or practicing, beware of overdoing it physically. Asana is just one little slice of the yoga pie. There are

28 Beginning Yoga 23 plenty other, less physically-demanding, aspect of yoga. Breathing exercises, for one. Meditation, of course. In addition, karma yoga (community service), contemplation, reading and writing are some less taxing options when we need to give our physical bodies a break. You are likely to become irritable, tight, tense, stressed, overwhelmed or in some other state of dis-ease if you quit practicing. The trouble with having a balanced body and mind thanks to yoga is that it requires upkeep. In the form of regular practice. And when that regular practice slips or disappears altogether, bad things start to happen. I have experienced this downward spiral more times than I can recount. I know I need to do more yoga and get back to the meditation cushion, but instead I keep feeding detrimental habits and resisting what I know is best for me. Of course, the solution to this dilemma is to just keep practicing. Easier said than done, sure, but it works 100 percent of the time. Your life will change. Is that what you want? Because it will happen. Okay, the fact is that our lives are changing all the time; we just usually try to ignore that and cling to the familiar and comfortable. When you start practicing yoga all the time, it becomes very clear that things (emotions, relationships, attitudes, jobs, ideas, projects, situations) are always shifting, evolving and changing sometimes rapidly, sometimes slowly but eternally in flux.

29 Beginning Yoga 24 Yoga will change your life. It will affect your relationship with yourself, with food, with your partner, family and friends. Embrace the change and you are a yogi. Yoga Tricks to Wake Up &/or Calm Down The Sanskrit word hatha breaks down into ha and tha, which mean sun and moon, respectively. Not coincidentally, hatha yoga can help us connect with our inner sun and moon energies and find a balance between the two. With consistent, devoted practice, yoga automagically aligns our chakras and brings vitality to our bodies and minds. But if consistent, devoted practice is eluding you for whatever reason and you find yourself feeling tired and sluggish or overstimulated and hyper, here are ten simple yoga tricks to employ five for lifting our energy up and five for bringing it back down to earth. Wake Up Yoga Sun breath This form of pranayama (breath control) is a variation of Alternate Nostril Breathing. Using your right hand, fold the index finger and middle finger down to touch the palm. Begin with the ring finger lightly closing your left nostril. Inhale through the right nostril. Retain the breath in if you wish. Then, lightly close your right nostril with your thumb and release the finger from your left nostril. Exhale through the left side. That is one cycle. To summarize: inhale right, exhale left. Optionally retain the inbreath in and the outbreath out. Work up to doing this breath exercise for five or more minutes at a time.

30 Beginning Yoga 25 Back bends All back bending asanas, whether gentle or intense, are warming and energizing. Use them to wake up; they re like a natural espresso shot. (They re also great for warding off doldrums and depression.) Try not to practice back bends in the late afternoon or evening, as they can keep you up past your bedtime. Dog breath Pant like a dog, through the open mouth or through the nose. Try two sets of thirty seconds each, resting between the sets and taking several deep breaths. It may seem silly, but it really works. Focus on the upper chakras Especially the third eye. Awakening our intuition and imagination makes us more alert and energized. Upward movement Visualize energy in the form of white light flowing upward from the base of your spine to the crown of your head and up to the sky. Raise your arms overhead and stretch. Chant. Sing. Dance. To bring your energy level up, lift your head, lift your chest and lift your gaze. Calm Down Yoga Moon breath It s the calming sibling of sun breath. Inhale left, exhale right. Optionally retain the breath in and out for a few seconds but only

31 Beginning Yoga 26 if it feels comfortable to do so. Another option is to simply close the right nostril lightly with the index finger and breathe in and out through the left nostril only for a few minutes. Forward bends Forward bending asanas, both standing and seated, are naturally cooling and relaxing. They turn our gaze and focus inward. They calm the mind and help us feel more grounded and stable. Practice moves such as child s pose or standing forward bend with extended holds when you strive to feel more tranquil or before going to sleep. Bellows breath There s nothing quite like long, deep breathing for calming our entire nervous system. Inhale slowly, relaxing the belly and filling the lungs from the bottom up. Exhale slowly, releasing the air from the lungs from the top down. Practice several rounds and enjoy the sense of ease and rest this simple breath technique provides. Bring attention to the lower chakras Especially the root chakra. Notice the soles of your feet, bringing awareness to where they touch your shoes or the ground. Go outside and stand in the grass, dirt or sand. Remember our innate connection to Mother Earth. Downward movement Visualize a golden (or any color) light moving downward from your crown to the base of your spine and down your legs to your feet. Lie down on the floor. Practice restorative and/or yin yoga. Move your gaze downward, relax and release your neck and facial muscles. Cool down. Let go. Allow yourself to rest.

32 Beginning Yoga 27 The Ultimate Yoga Chakra Flow I m no chakra expert, but in experimenting with my own energy centers over many years of yoga, meditation and daily life practice, I have come to appreciate their power. With devotion and discipline, it gets easier and easier to tell whether the chakras are healthy and aligned or out of whack and lacking balance. The truth is, all yoga asanas affect all the major chakras. However, depending on our intention and attention, certain poses may activate the energies of one or two specific chakras. The ultimate yoga chakra flow is the one your body needs and wants today. Maybe it s an active vinyasa practice; maybe it s 45 minutes in Child s Pose. The trouble with this method is that sometimes usually our egocentric minds play tricks that confuse or manipulate our bodies intuitive wisdom. Hence, I offer this sequence of Hatha yoga poses and breath practices to assist in healing and energizing our chakras. May it be of benefit! Root Chakra Squat warm-ups: Separate the feet as much as necessary. Exhale, bending the knees as much as possible, bringing the hips down toward the feet. Move back and forth slowly or quickly. Mountain pose: Standing tall but relaxed, bring your awareness to the soles of the feet. Feel your connection with the earth. Feel heavy, solid and grounded, like a mountain. Basic pranayama: In mountain pose, inhale deeply through the nose and lift the arms overhead. Fill the lungs, relax the belly. Exhale fully and naturally, bringing the arms back down to the sides. Repeat five times (or more).

33 Beginning Yoga 28 Sacral Chakra Warrior 1: From Mountain, step one foot back and angle the back heel so that the foot rests on the ground. Bend the front knee into a lunge. Lift the arms overhead, tucking the tailbone slightly to lengthen the lower back. Hold for several breaths on each side. Lizard Lunge: From Warrior, bring both arms down and place the hands on the floor (or a block), inside the front leg. Stay on the palms, or move down to the forearms if possible. Breathe into the hips, releasing tension with each exhale. Maintain the pose for several breaths on each side. Ocean breath: Place one hand on your heart center and the other on the lower belly. Inhale slowly, mindfully and deeply. Exhale with ease and let go of effort. Notice how this breath sounds like waves crashing on the shore. Bonus points for practicing in or near a body of water! Solar Plexus Chakra Modified single leg lifts: Lying on the back, pull the right knee in toward the chest or right armpit. Inhale, lifting the straight left leg up to 90 degrees. Exhale as you slowly lower it to the ground, engaging the core muscles. A more advanced option is to hold the right leg or foot as you do the left leg lifts. Try doing reps on each side. Double leg circles: Still lying on the back with the legs straight and feet together, lift both legs simultaneously and slowly up to 90 degrees. Exhaling, bend the knees toward the chest; inhaling, extend the legs out straight again, hovering just above the ground. Do this with your hands beneath the lower back for extra support if needed. Repeat several times, then reverse direction, exhaling and bending the knees toward the chest, inhaling as you lift the legs straight up and holding the breath in as you lower the legs slowly.

34 Beginning Yoga 29 Breath of fire: Sitting either with crossed legs or on the feet, lift both arms up into a V overhead, with the thumbs lifted and fingers curled into a loose fist. Practice two or three rounds of 30 seconds of breath of fire, exhaling rapidly and forcefully through the nose, inhaling passively without effort. If you become dizzy or lightheaded, discontinue the pranayama and breathe deeply and slowly. Heart Chakra Triangle pose: Standing with the feet wide apart, lift the arms so that they are parallel to the ground. Turn the right foot out, and try to keep the hips and chest open, as if your back was touching a wall. Inhale, leaning out to the right. Exhale, bringing your right hand down to the knee, shin, ankle or foot wherever it can comfortably reach without pivoting the hips too much. Bring awareness to your heart center, extending the upper arm, opening the palm and stretching the fingers wide like sun rays. Hold for several breaths and repeat on the other side. Seated back bend: Sitting on the heels (or cross-legged if necessary), bring the hands behind you and place the fingertips or palms a few inches behind the body. Inhale, lifting the chest and arching the back. Relax the neck, letting the head drop back if comfortable. Breathe, smile and feel the heart center opening as you hold the pose for several breath cycles. Metta pranayama: Sitting comfortably, place the palms together in front of the heart. Inhaling deeply, think: May I be safe. Exhaling, say (either aloud or mentally): May all being be safe. Inhale: May I be happy. Breathe out: May all beings be happy. Continue with two more mantras, May I/all beings be healthy and May I/all beings be free from suffering.

35 Beginning Yoga 30 Throat Chakra Neck circles: Either seated or standing, slowly, gently roll the neck, relaxing and releasing tension, breathing mindfully and then reversing direction. Practice three super slow motion circles in each direction. Sphinx pose: Lying on the stomach, prop yourself up on both forearms. Let the legs relax. Let the head hang, relaxing the throat and back of the neck. Bring yin energy into this asana by letting go of effort and surrendering to gravity. Hold for three minutes or longer if possible. Choose your own chanting adventure: In a comfortable seated pose, sit tall, placing the hands on the knees or palms together and sing! Om ( aummmm ) is a wonderfully simple mantra, and there are tons more in Sanskrit. Or sing along to a favorite song of any genre. The key is to get those vocal cords moving! It doesn t matter if you re tone deaf. Third Eye Chakra Child s pose: From the hands and knees, push the hips back toward the heels and lower the torso and forehead to the ground (or blanket or block as needed). Feel the connection of your third eye point in the forehead to the earth. Inhale and exhale with ease, intuition and compassion. The arms can extend forward, resting the palms on the ground, or the arms can be alongside the body with the backs of the hands resting near the feet. Bumblebee breath: Lightly covering the eyes with the fingers and gently closing the ears with the thumbs, inhale deeply through the nose and exhale with a long hum that sounds like a buzzing bee reverberating in your head. Bring your inner gaze to the third eye point.

36 Beginning Yoga 31 Kapalabhati (shining skull) breath: Sitting on the feet, bring the hands to the lower belly. This pranayama is done by forcefully exhaling air and pulling the belly inward. The inhale is then natural and effortless. Start slow, and with practice you can eventually go faster. Try doing two rounds of 30 seconds each. Crown Chakra Headstand: If you don t know how to do a yogic headstand, please seek a qualified and experienced instructor for guidance. If you don t want to or cannot do a headstand, another great option is a wide-legged forward bend, bringing the crown of the head as close to the ground as possible. Savasana: The English name of this posture is Corpse pose. Exhale, relax, surrender, die. Be still and quiet, while also maintaining keen meditative awareness. Make your mind as vast as the sky, noticing the thoughts, feelings and sensations float by like clouds. Hold for at least five minutes. Then wake up, sit up and be reborn.