Connect Inside to Connect Outside

It's a Friday yin class and my inspiration is low. I've taught a variation of this same class all week and said the same cues and encouragement over and over. It's still relevant, but by Friday it feels less sincere. And then, just as I've gotten out of my own way and stopped scripting it all, my mouth spouts out words that I didn't even know were in my head, and the theme of the class unfolds itself to me: "Reflect on what's happening inside so that you can connect deeper with those around you." But getting quiet and still and diving deep within is a tough sell in this culture of ultra-stimulation; some times just getting people to put down their phones before (or even during!) class is challenging. But we must slow down and be quiet to really understand what's going on inside us. When we are still, we hear what the body is telling us, what the mind is telling us, and what our emotions are saying. When we practice that stillness, we learn more about ourselves. We realize what our true motivations are, what our values are and what we are willing to surrender. Knowing these help us to know others better, and to connect with them on very honest, deeper levels. So don't take sitting quietly for granted; get in touch with what's happening inside to feel others around you. Namaste.

Schedule updates and special events; please see Special Events page for more details...

• Lorien will be subbing the following Yin classes at Breathe: Thursdays 6:00-7:30pm on August 4, 18, 25 and Saturday 11:45-1:00pm August 27.
• Saturday, August 13th 1:00-2:30pm: Yoga on the Beach at New Brighton Beach, Capitola
• Saturday, August 20th 1:00-3:00pm: Dynamic Hatha Yoga Fundraiser Class with Lorien and Cindy Campbell at Willow Glen Yoga
• Sunday, September 11th 1:30-4:00pm: Soothe Your Soul Workshop at Breathe Yoga Studio
• SAVE THE DATE: April 27-29, 2012 Weekend Retreat with Lorien and Marti Foster at Mayacamas Ranch in Calistoga

Mind Befriends Body

Have you ever had a friend who doesn't really listen to you? You try to explain something and this person talks right over you. It isn't much of a friendship, is it? Now think about your body and mind as two friends. Body continues to quietly speak to Mind, but Mind is oblivious and simply talks over Body. Not much of a relationship in that scenario. When we practice mindfulness through body scanning, we can think of the practice as strengthening this relationship by letting Mind (attention) be led by Body (sensation). This is a way for Mind to befriend Body, creating a deeper bond and better communication between the two - just like with friends. Practice body scanning in a seated or reclined position (see below for how to do a body scan). It is a wonderful skill and perfect for a more internal summertime practice.

What we are practicing now...

Body scanning is a kinesthetic mindfulness practice that brings your attention inward. Begin by finding a quiet, comfortable position, either seated or reclined. Try to place your body in such a way so that there is minimal sensation, using props if necessary.

Bring your awareness to the surface of your skin and notice your weight on the floor or chair. Let your breath be organic and notice how breathing in and out moves your clothing and skin. Release your weight a little more and notice the air all around you. Feel the whole back surface of your body and the whole front surface. Notice your left side and your right side.

Now bring your attention beneath the surface of your skin and turn your mind fully towards your body. Notice any part of your body that is calling for attention and rest your awareness fully there. As your breathe, be aware of how the sensation in this area changes. If you feel tension coming from this area, try exhaling through your mouth like you have just dropped a heavy load; repeat this as many times as you feel you need it. If another part of your body calls for attention, allow your mind to fully rest there. Continue to move your awareness through your body this way, letting your mind be led by sensation rather than thought. If thoughts arise, notice them but don't engage them and return to your practice, beginning at the surface of your skin, if necessary.

Practice this kinesthetic mindfulness for several minutes, then release it. Notice how you feel - mentally and physically. Return your attention slowly to the surface of your skin, clothing, floor/chair, air. Move into your next practice or simply come out.

Note: this practice is a combination of ingredients given to me by several teachers; my gratitude to Cheri Clampett, Arturo Peal, Kelly McGonigal and Sharon Allen. Namaste.

Schedule updates and events... see Schedule for complete class listing

• Saturday, July 10th: celebrate Lorien's 40th birthday with a free beach yoga class at Moran Lake Beach in Santa Cruz; class begins at 10:30am. Bring water, towel and sun protection; there is limited parking on site. Immediately following the class, there will be a drum circle at the beach house 2 blocks away. Please join us if you are interested - no experience needed, you cannot do this wrong!
• Yin & Yang Yoga Retreat Oct 1-3 in Sonoma, CA. See Special Events for more details.
• Cancer support lecture and workshop with Michelle Duguay is set for September 25 at Soula Power Yoga in downtown San Jose. Look for more information coming soon!

Joy, Yoga & You

Occasionally, I come across some really remarkable literature, or kernel of truth within some unremarkable literature that I resonate with completely. I recently bought a book called "Yoga for Chronic Pain Relief" by Kelly McGonigal, PhD. As the name implies, it is a wonderful book for working with chronic pain. What is not obvious is that the book outlines some universal truths in a simple and clear way, so that anyone can benefit from it. (No, I'm not receiving royalties, just want to share what I found.) People who suffer from depression, anxiety or any chronic illness can relate to what she writes. Here is one of my favorite concepts presented in an easy to understand way:

"Yoga identifies joy - a natural sense of well-being, gratitude, and peace - as the deepest aspect of what it means to be human. You might have felt this kind of joy at special moments in your life - the birth of a child, the view of a sunset, or while immersed in hands-on or creative work. These glimpses are not dependent on external events [the key point here]. It is simply easier to be in touch with your natural state of well-being in these special moments.

In the yogic view, joy is the closest to what you might call your true nature. It is not a fast-changing, fast-disappearing happiness that fluctuates according to your thoughts, mood, and present circumstances. In contrast, the ability to feel at peace in this moment is central to who you are. this inner joy is less vulnerable to the changes in your life, and it is not dependent on fixing what is wrong or getting what you want. Even chronic pain [or depression, illness, anxiety, etc.] cannot take away your ability to feel this part of yourself."

Please remember this notion when you are pain - emotional, mental or physical: your true nature is closest to joy, a deep well of bliss that is unchanged by circumstance. It is always there for you, beneath the layers.

Namaste.

What we are practicing now...

Sirsasana II (tripod headstand) is a challenging pose that requires warmed muscles, core strength, healthy neck and wrists and a good dose of courage. It is not to be held as long as traditional Sirsasana, but it is a pose that fits nicely into a dynamic practice. You should be able to hold Bakasana (crow pose) for a few breaths before trying this pose. Make sure you are properly warmed up, too. Here is a wonderful video that shows how to enter tripod headstand.

Be sure to rest in child's pose and then release your neck following headstand. Enjoy!

Schedule updates and events... see Schedule for complete class listing...

• Coming soon: Stay tuned for the next workshop on Cancer, Yoga & Other CAM Therapies, a lecture and yoga practice that will help anyone in treatment and in remission (and their families). Next date TBD.
• Save the date: on Saturday, July 10th, Lorien will be celebrating her 40th birthday with a free beach yoga class in Santa Cruz. 10:30am-noon at either Moran Lake, 21st Ave or Sunny Cove beaches... stay tuned for the final location (send me an email if you have a preference)!

Underwater Basket Weaving & Yoga

I am always delightfully surprised by the image conjured up with the term "underwater basket weaving." It is actually a technique for softening the reeds used to weave together a basket (soak them in water and they will become more pliable and easier to manipulate); it is not - as so many picture in their minds, someone in full SCUBA gear sitting at the bottom of the ocean and weaving a basket! Although that view brings quite a smile to my face. What does underwater basket weaving have to do with yoga? Well, if we think of the rib cage as a basket - an image brought to me by my teacher, Tias Little, who calls it a "rib basket", then we wish for our basket to be both strong and supple to allow for deep breaths. I see so many students accessing their abdominal and back muscles (yay!) to the point that they harden and only breathe shallowly (boo!). We have to find the balance between these functions of our rib basket. I love the idea of soaking the tissues in prana to create a supple and strong basket. So, the next time you think about the muscles you use to sit or stand erect, think also of that underwater technique and breathe deeply. ~Namaste.

What we are practicing now...

Forearm plank (if there is a Sanskrit name, I don't know it) is a favorite of the Pilates practitioners and the perfect pose to find the above technique of creating a strong but supple rib basket.

• Begin by coming to all fours and doing a few rounds of cat (back rounds) and cow (back arches) until you find your neutral spine.
• Lower your elbows to the floor, placing them directly under your shoulders. Slightly round your upper back, like you are doing a subtle cat pose . This will stabilize your shoulders and begin to engage your muscles.
• Extend your legs back and really firm your thighs, then extend energy through your heels; better yet, rest your heels lightly against a wall surface and push into that wall.
• Feel how your rib basket grows hard and lean; keep some of that effort for stability, but soften it about 25% and notice your breath.

Keep playing with the balance of stability and flexibility of your rib basket by using your slow, smooth breath. Rest in Child's pose when you are done. Enjoy!

Schedule updates and events... see Schedule for complete class listing...

• Coming soon: Stay tuned for the next workshop on Cancer, Yoga & Other CAM Therapies, a lecture and yoga practice that will help anyone in treatment and in remission (and their families). Next date TBD.
• Save the date: on Saturday, July 10th, Lorien will be celebrating her 40th birthday with a free beach yoga class in Santa Cruz. More details to follow!