The Solstice is just the corner and I can’t wait for Summer’s official arrival. Already, fresh food is flooding the markets and eating lighter, and enjoying thelong hours of daylight are upon us. This beautiful, steady, unchanging sun energy is the HA in Hatha Yoga; and its opposite, the ever changing Moon energy, is the THA in Hatha Yoga. The Pingala Nadi, or sun energy channel in the body is associated with steadiness, determination, the physical body, and heat. Its complementary opposite, the Ida Nadi, or moon energy channel, is associated with change, emotions, compassion and cooling. These energies influence us all the time, but can be particularly noticeable during different seasons. You might find that you’re more active, or on the extreme, more aggressive during the summer, while you’re more introverted during the winter months. In Hatha Yoga we seek to balance these two energies in the body. During the upcoming Summer months, it’s important that you take time to slow down, breathe deep, keep cool, calm the nervous system and do more YOGA! We’ll see you in class.
xo
hh
JOIN us in celebrating Summer Solstice this Wednesday & Thursday at the studio!  Solstice officially begins Wednesday, June 20th at around 4pm.  How will you welcome Summer?   
Try to find the time to get on your mat with community and dig a little deeper into the Sun Salutation, celebrate the fertility of the earth and the longest day of the year.  This is one of the most special days for a yogi, as we honor & salute the light that is all around us, and salute with deep reverence the sun within us.

RELIEF Summer Allergies
Spring is usually associated with allergy season, but Summer is high time for grass allergies. If you suffer from allergies, sometimes the summer is the worst because with our Sun energies (Pingala) running high, our overworked nervous system is also adding to inflammation. There are a few things that can help you through this time…
1. Asana- slow down and breathe deeply in your physical practice. This will in turn calm your nervous system. Vinyasa yoga also reduces the inflammatory response, and you will notice that even if you are sufferning from allergies, while you are practicing, they stop.
2. Pranayama- add a little kapalabhati (skull shining breath) to your practice *NOT RECOMMENDED FOR PEOPLE WITH HIGH BLOOD PRESSURE, HEART DISEASE, VERTIGO, EPILEPSY, OR HERNIA.
3. Eat well- locale & organic! With the abundance of fresh food available in Portland during the summer, why eat anything else? Cut out inflammatory foods that your immune system will have to work overtime on and reduce it’s ability to combat allergies. Some Naturopathic doctors recommend the supplement & flavanoid Quercetin, thought to be a natural anti-inflammatory that can stop the allergic response in some people.  Quercetin rich foods include citrus fruits, leafy greens, organically grown tomatoes, apples, onions and black & green tea.  Michele has found that taking quercetin supplements during June eliminates her allergic response to grasses.  A study recently showed that organic tomatoes have 79% more quercetin than conventional.  It’s not too late to plant your tomatoes!

YUM Summer Recipes- Sprout Salad & Watermelon Pops

Sprout Salad*

3/4 cup / 6 oz / 170 g plain Greek yogurt
1/4 teaspoon salt, plus more to taste
1 handful arugula, chopped
1 small bunch chives, minced

8 oz mung bean sprouts (or equiv. cooked mung beans), about 2 cups

a big handful of well-toasted, sliced almonds
1 ripe avocado, chopped
good extra virgin olive oil

to finish: chive flowers (optional)

In a small bowl combine the yogurt, salt, arugula, and chives.

In a larger bowl toss the mung beans and almonds with a splash of olive oil and a pinch of salt. Add the avocado, and gently toss once or twice more.

Serve the mung beans next to the yogurt mixture and drizzle with a bit more olive oil. If you had a few chive flowers in your bunch, sprinkle them across the top.

Serves 2 – 4.

STUDY Teacher Training Information Session July 7th
There will be an information session Saturday, July 7, 2012 from 2:30-3:30pm.
If you have ever thought about teaching yoga or taking an advanced course to deepen your practice, consider taking our next 200 hr program.  This is by far the most exciting teacher training opportunity with visiting teachers Doug Keller and Michael Stone. For details and applications:  http://theyogaspace.com/teacher-training.php or join us at the information session.

THANK YOU A big heartfelt Thank You to Richard Freeman for a wonderful workshop. Thank You to Michele for working so hard to bring him to Portland and Thank You to everyone who joined us and made it such a success! If you missed it (or made it), here are some pictures from the event… 

From a creation perspective, this yama guides us in our approach to our own sexuality and where it interacts with others. My teacher likes to say that Brahmacharya is about not being manipulative in relationships, and acting in a spirit of compassion, non-violence and honesty.

On a creative level, Brahmacharya offers us guidance in how we choose to spend our energies. We face choices everyday to practice, or sleep in; channel your energies in to artwork (or work work), or to watch TV. Each day we have the opportunity to channel our energies into  living this life to it’s fullest rather than letting it pass us by.

On a practice level, Brahmacharya relates to the practice of containing and channelling energy, especially energy from the lower Chakra triangle. When we practice using the bandhas, prana and apana can be directed in deliberate ways.

Energy is a driving force in our lives and in our practice.  Brahmacharya is not only guided by it’s previous yamas, but it becomes our the Action principle for those to come.

xo-Heather

Ghandi wrote, “One who follows the observance of non-stealing will bring a progressive reduction of his own wants.”

If we think of stealing in terms of commodities like energy, when we take more than we need we are stealing from others or the Earth. Our needs and desires are often confused in the increasing commercial world we inhabit.

In the realm of practice, asteya can be useful to cultivate an understanding of what we possess, not only on a material level but in terms of our own unique ideas, thoughts, feelings and abilities. The difficult part of asteya is not just becoming mindful of these possessions but grateful for where we are at, and not coveting or appropriating from others.

The practice of asteya should lead us to a simpler existence with appreciation for and abundance of our own unique creative aspects.

Greetings Yoga Space sangha!  I write to you from afar, as I am currently on a personal retreat in Thailand studying advance pranayama with Tiwari, a wonderful Indian guru, and Paul Dallighan a beautiful certified Ashtanga teacher.  It’s hard, I’m sick with a bronchial cold (making deep breathing an interesting experience), and I’m home sick too, missing my sweetheart & Portland sangha (community)…Happy Birthday Alena!   I have been taking a great deal of time this year to personally advance my practice before I begin teaching the next 200 hr. Yoga Space teacher training this September.  But also to deeply connect to the self, that deep guru that isn’t the self that Michele thinks she is, but that light within that is free.  It emerges with practice, just like Springtime will reveal the life that has been buried under the frozen ground of our Portland winter.  I know you are being delighted by the spring bulbs that are pushing through even as I write this.  I am continuously amazed by this miracle of nature.  But bulbs and seeds have to be planted in fertile ground and given the right conditions to shine forth.  We do the same in our yoga practice.  If we neglect it, it falls apart.  If we commit to it, to nurturing ourselves, it blossoms, we blossom and create beauty.  Beauty in our relationships, in our work, in our community.  That’s why twice a year, the sangha at the Yoga Space gets together to encourage each other with a little jumpstart to our practice with our brilliantly fun 30 day challenge.  I will be home and teaching next on Sunday, April 1st, which is the 1st day of our next 30 day.  I hope you will consider joining the fun.  It’s not just all about the cool stickers, although I am very motivated by them!  Read on for details, the April class schedule, and more.  With love and the light of Spring, Michele

30 Day Challenge April 1-30.
$108
Get Details & Register & pay online here: http://theyogaspace.com/workshops.php
or at the Yoga Space

April Schedule Changes

Sundays 12:30-2pm  RESTORATIVE YOGA (taught by Lockett, Manda, Michele, Erica, & Jen)
Sundays  3-5pm  ASHTANGA MYSORE (OPEN TO ALL)  ($10 DROP-IN) or use class card:  Taught by Johnny & occasionally Michele
Wednesdays:  12:15-1:30pm  HATHA YOGA Taught by Rose
Mondays:  12:15-1:30pm  VINYASA YOGA Taught by Kris
Tuesdays & Thursdays:  12:15-1:30pm  VINYASA YOGA Taught by our new teacher Kaitlyn McConnell
Saturdays 4:30-6pm:  VINYASA YOGA Taught by Rose

New!  Ashtanga Mysore Sundays 3-5pm
Starts April 1st.  $10 drop-in or use your class cards.  
Mysore is the classical way, and in my opinion the only way, to teach Ashtanga.  You don’t have to know a thing about the series to attend.  You will be guided and assisted to learn the series, and you will be given poses progressively as you condition with practice.  You work at your own pace.  This is a dynamic and strength building practice that is extremely transformative.  Check it out!

Yamas & Niymas Workshop with Emily Hicks
Your Ethics will Set You Free
A workshop on the Yamas and Niyamas
with Emily Hicks
April 28th from 2:15-4:15pm
The Yoga Space

Most of us consider the 90 minutes we spend on our mats a few times a week to be our yoga practice.  But what can we do to continue our practice during the rest of the day?  And how can we become happier, kinder, more compassionate people?

The path to Yoga is said to have eight “limbs” (ashta – eight, anga – limb), which are most famously outlined by Master Patanjali in the Yoga Sutra.  The first two limbs are “Yama” and “Niyama,” our ethical restraints and observances.  These are the foundation of our practice, as well as the key to our continued success on the path.

Join Emily Hicks for an introduction into the Yamas and Niyamas, and learn how to supercharge your practice and transform your life by mastering your ethics.

Great for all levels!  This is a philosophy workshop, so wear something comfortable to sit in and bring paper and pen for note taking.

$15 suggested donation, or pay what you can.  No one turned away due to lack of funds.

Recipe for a Light, Bright Spring
The Dinner Shake
I am on day 17 of a 21 day cleanse that has been a very beneficial in not only detoxing my body, but also becoming mindful about my patterns of eating. Learning to distinguish when I’m really hungry and when I’m eating because I’m bored, or stressed out has been a challenging process, but also very rewarding. I have learned that I developed the habit of eating to calm myself and comfort myself, rather than to nourish myself. That being said, I’ve been satiated and have never once been truly hungry on this cleanse. I’ve learned that sometimes a shake really is what’s for dinner! I feel lighter, more awake and happier in Mysore at 6:30am (who am I kidding, I always roll into class at 7!). Here is one of my favorite recipes. It’s thick, filling, easily digestible, full of good fats (so you’re truly full and not craving bad foods the next day) and delicious. This is a perfect compliment to your 30 day challenge; challenge yourself to eat lighter, cleaner and healthier to accompany your 30 days of yoga.

1/2 Mango
1/4 -1/2 Papaya (depending on how big it is)
handful of Lacinato Kale
1/4 can of Coconut Milk (make sure to get the kind that is pure doesn’t add fillers like guar gum)
Coconut Water (add to consistency)
1/2 of an Avocado
Pinch of Cardamon
(optional add 1 date to sweeten)

Blend well and enjoy! – Heather

Check out Michael Stone’s short film about his upcoming trip to Japan & his work to help the people and the country affected by the Tsunami and the Fukushima Nuclear Disaster. http://www.indiegogo.com/Reactor

And thank you to all those who came his workshop. It was such and enlightening weekend. 

It’s also particularly important in our physical practice, because it’s easy to “fake it” in certain poses. I find myself doing this more than I would like. I can cheat my leg a little higher in Utthita Hasta Padangusthasana, but if I am honest with myself and drop my hip in line with the other, the limitations of my hamstrings come into play and I have to work a lot harder. Being honest with your body and where you’re at safeguards you from injury. If you’re not strong enough in your core and shoulders to lower in chatturanga, practice with your knees on the floor until you build strength. Use props as tools to guide you deeper in your practice and support you.

When we practice the precept of Satya, our hearts open to others as well as ourselves.

xo

hh

Ahimsa means to cause no harm or pain through thought, word, or action (to others, to yourself, to the planet, to creatures, etc.). Truly the foundation and really the #1 principle to struggle with every single day. If this were really a linear path, where you couldn’t progress until you’ve accomplished this one thing, we would probably all be stuck here. Luckily, this is simultaneously linear and non linear. We need to start with the foundation of Ahimsa (usually translated as non-violence) but each step of our practice is informed by the other, so we will always be working forward, back and between them all. For example, cultivating Ahimsa before we begin the Asana practice allows us to slow down and back off when we need to, so that we don’t injure ourselves. Conversely, practicing asana can help us become more compassionate toward others who might be alternately abled or inflexible in their bodies.

Ahimsa can be practiced by cultivating loving kindness toward others. There are a few practices that I find helpful…

First, is inspired by Namaste (I bow to you). This is the idea of reverence for another person and at the same time reverence and acknowledgement of the piece of you that resides in them. I had a teacher once who said, “if you don’t see yourself in everyone, then you don’t see yourself in anyone.” Translated… you have to find true understanding and compassion for everyone by recognizing that they are on the same journey, faults, perfections, and all- just like you. Their set of circumstances are just different than yours.

Second, is the idea of serving others. By putting ourselves at the disposal of others who need us, and serving with gratitude, we take the attachment out of love. This means at holidays, we let go of all the built up feelings, no matter how antagonistic those family members are and we just turn back around and ask, “how can I help, let me scrub the toilet if that’s what needs to be done.” Hard, right!

Third, don’t judge yourself! Eat a piece of cake and enjoy it, don’t chastise yourself. If you’re hamstrings are tight, be kind and bend your knees.

Fourth, make changes in your household… eat organic/local, don’t use chemicals around the house. Recycle. Think about converting to solar. Changes big and small, make an impact.

xo

heather

NAMASTE

Maybe for the next week, just try it out on the person closest to you (spouse, best friend, roommate) and yourself (just try not judging yourself for one day). Good luck!

So, over the next couple weeks we will discuss these first two limbs of the practice. They are rich, so stay tuned. Our first task will be to dissect the YAMAS:

AHIMSA - Non-violence

SATYA - Truthfulness

ASTEYA - Non-stealing 

BRAHMACHARYA - Chastity

APARIGRAPHA - Non-hoarding

Stay Tuned

Except opposites don’t attract. Not really. I dated bad boys in high school and college. I was the sort of girl who did. My friends who dated nice guys, well, they were nicer girls. None of this was an anomaly. Not even in romance, the great American cliche, do opposites attract. It’s always Sid and Nancy. Never Lady and the Tramp.

Today, the last day of the eight week yoga workshop, was mellow. Along the way, we had a couple of drop outs, about which more in a second. The people who remained had an opportunity to ask specific questions, a lot of them about knees, which gave Michele an opportunity to talk about external rotation and not pushing too hard too soon. There was a three-person demonstration of how lotus can go wrong (David and Caitlyn, who demonstrated jump-throughs with blocks last week, were once again such good sports).

There were questions about a phenomenon called “yoga butt,” which as it turns out, involves a burning sensation, and is therefore not to be desired. My suspicion I’ve been doing wheel in a harmful way was confirmed. Again. This suspicion is often confirmed for me, so it’s back to doing wheel with the blocks against the wall. I’m trying not to react to this like it’s remedial training. I am failing, particularly when I see how beautifully Rose does it (I know. It’s not a competition).

I imagine most people who took the workshop built an attraction to ashtanga. And maybe some people built an aversion. Before today’s last workshop, I talked to a very fit, articulate woman who did a few sessions. She’s been practicing yoga for awhile, and I bet she expected to like it a lot. But she said to me, you know, it’s just not my thing, ashtanga. I don’t like it.

I’ve read some people feel as if they are coming home to a physical practice for the first time when they try it. I know someone who is an advanced practitioner who told me he knew ashtanga would be for him even before he practiced seriously. I have an acquaintance in the South who took a David Swenson workshop and fell in love.

Immediate attraction didn’t happen for me.

Ashtanga and I weren’t opposites, exactly, unless eye-rolling and sighing about it being the only thing available in the morning counts. Maybe it does. I was not overjoyed about the first workshop halfway through. Johnny no doubt found me a recalcitrant, or at least not-very-enthusiastic student the first months. There was sighing and unconscious eye rolling in Mysore practice in the mornings (Johnny, I’m sorry about that. I’m also sorry for the times I said or will say in the future that this is just too damn hard. Also, about all the bitching re: the poses I hate. Which is sometimes all of them. Let’s just agree I have some work to do).

I’d like to think my relationship with ashtanga is all the more mature for not beginning in a fire of enthusiasm. It’s the incorporation of the practice into my life overall that has begun to build meaning, slowly. I’m not a dramatically different person. I’m still keenly interested in asana progress. I haven’t integrated the philosophy -  I’m competitive and driven, and I’m not prepared to be otherwise (until ten years from now, when I’m in my 50‘s. That’s when I have “be less driven” slotted into my life plan).  But I might be subtly affected.

That is, I suspect, the gift of the practice.

So. Do the workshop at the Yoga Space next time it’s offered. Come to Sunday Mysore practice. It won’t be at 6:30 in the morning. But if you want to come to Mysore morning practice during the week, please just come. It’s not intimidating. You can hang out with me and my blocks against the wall. I’ll post how morning Mysore is going from time to time, as I’m sure others will.

And in the meantime, Johnny and Michele? Thanks.

-C