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What do you most hope to leave your Ottawa students with?

I want to leave them with an experience with how their breath works and how, by carefully observing its cyclical patterns — as they sit and then as they do the postures — they can actually learn how to do the postures. In other words, they can learn to teach themselves by learning to observe closely the equipment they already have,if you use a yoga mat.

A lot of the function of the teacher is to point people back into observing their own internal process, because that’s the actual teacher.

If you could do just one more yoga practice or pose before you died …

I would choose a sitting posture, either Padmasana or Swastikasana, which are similar and used for meditation practice. Using those postures I could concentrate my mind completely on the central axis of the body — the centre of the heart, the navel, the centre of the pelvic floor, the crown of the head.

And, particularly at the moment of death, if you look deeply into your own heart, you might discover compassion. And since we’re dying anyway, what else is there to do?

Why should people take up yoga?

Because it will definitely give you the opportunity to become happy and then it’ll also give you the opportunity to make others happy. When you become happy, you become a little more skilful in dealing with other people and you’re no longer trying to get things out of them so much.

It’ll also help you with a lot of physical problems. It won’t make you immortal but it will certainly help with everyday aches and pains — spinal problems, postural problems, fatigue. And then of course, all the related psychological difficulties we experience every day.

Yoga helps you gain insight into how your own mind works and in doing that you become a little more compassionate. Also your sense of humour improves. (Laughs). I think that’s how it works actually.

You’re a vegetarian. Are there times you wish you weren’t?

When I travel and there’s nothing vegetarian on the menu in a restaurant. So for the last few years, when I travel,

I occasionally eat fish. Just a salad doesn’t do it. And if people aren’t vegetarians, they don’t really know how to prepare vegetarian meals with enough protein to keep you strong.

Why do you specialize in Ashtanga yoga?

It’s a particular approach to yoga that combines a lot of different levels of the practice in which you are concentrating on your breath and through concentration on the breath you learn to open up different channels of awareness inside your body right along the central axis.

Based on that, you move the body sequentially through postures, all based on the breath and the workings of the sensation patterns in the core of the body. It’s actually a very advanced and challenging approach to yoga. I’m surprised it’s as popular as it is. It’s often not practised very well, but often, if they’re young, practitioners have a lot of fun trying.

A lot of what I do is I go around and try to slow people down in their Ashtanga practice and tune them in to what is really happening inside with it, so that the practice leads very naturally to meditation practice and into deeper states of yoga.

I’ve heard some yoga teachers refer to Ashtanga as “junk yoga.”

That’s because it’s not understood by a lot of its adherents. But it has lots of restorative practices in it. It’s just that a lot of people have never studied enough to learn them. A lot of the popularization is done by teachers who are actually neophyte Ashtanga students and it’s a little bit embarrassing for me.

Why did you start doing yoga?

When I was 13, I read Walden by Thoreau. He made me start to look at nature and its very intricate interrelations and its patterns. When I was 18, I took up yoga when I first went to college and it was just a way of experiencing that excitement.

What do you mean by excitement?

When you become enraptured or awestruck by the nature of something. … That’s why I’m still fascinated by yoga, because I think people can cultivate these deeper states of mind without having to join any particular religion or sign up for anything or pretend they know something when they don’t know something.

What pops into your mind when you hear the name Ottawa?

Canals, Beaver Tails, hockey and all of the government buildings — those are just the images that come to mind.

How do you account for yoga’s phenomenal popularity?

It’s sometimes a mystery to me. Yoga does speak to everybody because I go all over the world teaching yoga. It doesn’t matter what culture someone is from, they all have a body. All of our bodies are very similar: If people learn to meditate on their own breath and on the sensations within their own body, they feel better. Yoga allows them to do that without falling into any other traps before getting there; meaning it cuts across religious, national, racial and linguistic boundaries.

In 2007 you wrote, “Can our yoga survive the remarkable rate of its own expansion? Will the potent and ancient tradition live through its commercial success?” What is it you fear?

I fear it’s being watered down to please the crowd. Teachers naturally want to have large classes, but are they willing to water it down so much that they don’t actually confront people with themselves and their own minds? Because it’s easy to reduce yoga to an exercise system and that way people don’t, at any point, discover the programming of their own minds. At that point, yoga just builds up people’s egos and gives them the sports experience rather than the mystical experience.

I think we’re always in danger of it slipping into that category.

A lot of celebrities — Sting, Madonna, Paul Simon — embrace yoga. How has that affected the yoga world?

I think it’s made it more glamorous and it’s definitely allowed a lot of people to hear the name, so people check it out. I would say it seems to be good that celebrities are doing it. But the danger is still there that they will treat it as just a form of physical fitness or something to add to their glamour or mystique, and that’s not necessarily beneficial for everybody.

MOUNTAIN BALANCE
While mountain may feel very easy, you can find ways to make it challenging, and in the process learn to find neutral alignment in motion, for example, while running. First, try lifting up to stand on the balls of your feet. Notice how your body weight shifts forward and back to find stability. Are you arching your back? Bending your knees? Can you both lengthen and straighten without making yourself rigid? Try to find the same sense of stability you had with your heels down. Return your heels to the ground and evaluate the difference.

Next, shift your center of gravity by raising your arms overhead and lowering your shoulders. Let your arms be parallel, palms facing each other, just as they were when they rested at your sides in mountain pose. Again, draw your edges in toward your center, so that you feel tall and steady.

Some principles apply in all balance poses. First, remember your alignment. Learn mountain pose well, and let it inform every other posture you take. Never hyperextend your knees in mountain or any pose. Next, breathe. It seems obvious, and at some point your body will insist you breathe, but you will find more control in balance poses by remaining aware of your breath and letting it stabilize you. Similarly, find a gazing point (drishti) to help you steady yourself; by keeping your eyes still, you encourage stillness in the body. Choose something that’s not moving: the edge of your mat, a speck on the floor or wall, the corner of a window. Don’t attach your gaze to your own image in a mirror, and don’t focus on your instructor or a classmate. Physically this makes balance easier, and metaphorically it teaches you self-reliance.

Many of these poses are asymmetrical, working the two sides of the body in different ways. For the asymmetrical poses, I describe the pose on one side and let you extrapolate the construction of the pose to the other side (simply swap right for left and vice versa). Be sure to spend equivalent time on each side. This can be measured quantitatively—say, by spending three or five or ten breaths in each pose—or qualitatively, by holding the pose on each side until you get the impression of evenness. Taking some of each approach will allow you to notice which side is tighter and to work yourself toward balance by achieving equal release side to side.

Balance poses teach you to find the appropriate ratio of structural alignment—the position of your bones—to muscular strength. You may be able to power through a pose like the chair by relying on your muscles, but the pose will feel easier with appropriate skeletal alignment. In one-legged standing poses, keep your supporting leg long but don’t lock out at the knee. You need structural support, but you want access to microadjustments from the muscles of the lower leg. On this issue, consider the importance of form and technique in your sport. Some folks can hammer up hills or shoulder their way through a swim, but they lose efficiency and endurance in the process. And repeatedly practicing with bad form can lead to injury, whether your sport is running, kayaking, or yoga.

MOUNTAIN

All balance poses—in fact, virtually all yoga poses—are variations on mountain pose (tadasana), which is standing in neutral alignment. Mountain’s neutral alignment is also the base for your run stance, your bike position, or your streamlined body in the water. It’s a pose you’ll want to know inside out, or bottom to top.

Let’s break it down from the ground up. Place your feet hip-width apart. For our purposes, your “hips” are the place where your femurs and pelvis meet, just below the anterior superior iliac spines (ASIS), or hip points. When your feet are in the right place, there’s probably about a fist’s width of space between your big toes. The toes of both feet should point straight forward. If one or both of your hips are very tight, you’ll find that your toes point out to the side. Bring them as close to pointing forward as feels comfortable without tweaking your hips or knees. As you continue with yoga, it will become more comfortable to stand with your legs parallel.

Spread your toes apart. Sometimes you need to do this manually, especially if your feet are gnarled from years of running. In time, you can get the toe spread by turning a foot to the side, then dragging it back to neutral while letting the stickiness of your mat hold the toes apart.

Your knees line up over your toes and below your hips. Engage your quadriceps a little to lift your kneecaps. Don’t overtighten the thighs, though, and don’t hyperextend or lock out your knees. Bring your pelvis to a neutral position between cat tilt and dog tilt. If your hips are unlevel, try to draw them on a line parallel to the floor. There may be a skeletal reason for this imbalance. If it is a muscular imbalance, the hips will become more level as you gain flexibility.

Exhale and tuck your lower ribs in toward the spine; this helps bring the belly in toward the midline of your body. While your chest should be broad and open, don’t puff it out military-style. Let your shoulder blades relax down your back, without pinching them in toward the spine. Arms are relaxed and heavy.

Inhale and lift up from the crown of your head. This will lengthen the back of your neck, bringing your chin down toward your clavicle. Stand as though there were a string connected to the top of your head, with a puppeteer pulling you upright. The shoulder girdle and the pelvis balance around the midline of the imaginary string.

Return your awareness to your feet. Where is your weight borne? Slowly shift the weight around to find the four corners of your feet: big toe, little toe, inner heel, outer heel. Press down through all of them evenly. Feel stable, grounded, steady as a mountain.

Stephanie, 25, is supplying the start-up money for the business.

Krystina, 22, is handling the business end — bookkeeping, marketing, inventory, appointments and running the smoothie bar. She’s bought and sold foreclosed houses and worked on the side as a bartender, apartment building manager and bank teller.

“I needed to make a move,” Krystina said. “I need to make money for myself as opposed to someone else.”

Gulia, 23, will teach yoga. She began her career managing chiropractic clinics and later managed a marketing firm that helped clients and chiropractors connect.

Krystina and Gulia both helped their father, a former firefighter, renovate and remodel properties over the last four to five years. The two are now using those skills to renovate the former drapery store at 8009 W. Grand Ave.

Gulia said she thinks her sisters’ characters balance each other.

“Krystina and I, we’re complete opposites,” Gulia said. “They are the business people and I’m the new-age hippie. We meet in the middle.”

The Huertas sisters hope to open P.S. Yoga by the first week of August.

Three sisters are embarking on a new business venture together.

Gulia, Krystina and Stephanie Huertas are opening P.S. Yoga, 8009 W. Grand Ave., in River Grove.

It was Gulia’s idea to start a yoga business, a plan she originally made with her boyfriend. The two became certified as yoga instructors last year.

“Then he went to Colorado to help his dad with a pizza shop instead,” Gulia said. “I went to my sisters and said ‘if you want to join the bandwagon, jump on.’”

Gulia began practicing yoga seven yearsago for dual reasons. First, it is a way to reduce her vitiligo, a condition that causes her skin to lose its pigmentation.

“What causes it is stress,” she said. Yoga reduces her stress.

Yoga also helps Gulia relieve back pain caused by a car accident she was in as a teenager.

“I have severe back pain from that,” Gulia said. “Without strengthening my core muscles, I can’t walk straight sometimes.”

“Your belly is where you hold your strength,” Fleming said. “Women are taught to suck in their bellies. But when you suck it in, your diaphragm can’t descend and you’re not able to breath, which causes hyperventilation.”

How to breathe correctly will be a key session, she added, because it’s so vital to feeling balanced and calm.

In short, Fleming is holding the yoga camps in an effort to help young women feel empowered and conficent about themselves.

The five-day camps are $375 each and space is limited. To reserve a spot, call Fleming at 774-454-7290. Scholarships for those with financial challenges are available. For more information, visit www.findsanctuary.com.

Sanctuary Yoga will also hold a benefit Core Conditioning and Balance class at 5:30 p.m., Sunday, Aug. 10, at the Sanctuary’s Kingston studio at 30 Independence Road. Funds raised will help fund yoga camp for area girls whose families can’t afford it.

A benefit reception will follow the class at 7 p.m. and will feature delicious goodies provided by Jubilee Catering of Plymouth and drinks by Nantucket Vineyards and Cisco Brewery of Nantucket.

So, if you don’t have a daughter, but want to contribute to the cause, make a donation and take a yoga class.

Those two messages, often subliminal, often plague young girls and women.You’re not thin enough and you’re not pretty enough.

Magazines, TV, movies and other media glorify young-looking, thin women with faces that most closely resemble a child’s – big eyes, small nose, smooth skin.

The barrage of images can become too much for women hammered by the message that they they’re not thin enough or pretty enough because they don’t match the ideal profile. 

They were messages Michelle Fleming couldn’t block as she grew up in Plymouth, struggling to find confidence and identity.

When she looked in the mirror, she wasn’t happy with what she saw.

So she starved herself. And when she became really thin, people told her how great she looked. So, Fleming lost more weight; it gave her a sense of control because her personal life seemed out of control.

And she lost even more weight until people stopped telling her she looked good.

Fleming looked in the mirror and still wasn’t happy with what she saw.

She starved herself some more and became so hungry, she found herself bingeing, then “purging” by throwing up. She’d gain too much weight, then lose too much, bingeing and fasting like a ride on a roller coaster.

Her feelings of anxiety and depression were increased and became part of her daily existence.

Years later, she learned she had been starving her brain as well as her body, causing a chemical imbalance through her anorexia and bulimia, which, in turn, caused anxiety and depression.

She wanted to get off the roller coaster but she didn’t know how.

Oddly enough, her obsession with her appearance led to a spiritual awakening. Fleming took a vigorous yoga class when she learned it created long, lean muscles. The instructor taught her how to breathe correctly and stretch into poses and forms slowly and methodically. Yoga made her feel good; it had a calming, soothing and healing influence. And, little by little, Fleming found she wasn’t anxious anymore and could think with more clarity. She stopped having to take her anxiety meds and realized the root of her problem was having bought in to America’s superficial youth culture.

She went on to complete her bachelor’s degree in sociology, philosophy and women’s studies at Boston College, where she also served as director of women’s issues.

“Yoga saved my life,” Fleming said. “I was a single mom, a social worker by day and a bartender at night to pay the bills. Every day I sunk deeper into depression. I had horrible anxiety and eating disorders.”

Today, Fleming owns and operates Sanctuary Yoga, Massage and Wellness Studio, at two locations, one in Plymouth at 47 Court St., and another at 30 Independence Road in Kingston, where she is holding two five-day camps for young women in August.

“It will address problems our young women are plagued with,” she said of the camp. “Our society is not one that’s really affirming to women. We put a huge amount of attention on the body. We’re not even supposed to age. We’re supposed to be 16 forever, with no cellulite, no hips, no pores and no wrinkles. Not supposed to age?! Dear Lord, can you set up anything more unrealistic?”

The five-day camp for girls ages 9 to 12 runs from 9 a.m. to 4 p.m., Aug. 11 through Aug. 15. The five-day camp for teen girls ages 13 to 18 runs from 9 a.m. to 4 p.m., Aug. 18 to 22.

The camp includes yoga classes every morning, followed by sessions in community building and facing fears with Acro Yoga, a trip to an organic farm and a healthy nutrition seminar with a naturopathic doctor. There will also be sessions on belly dancing as well as stress and anxiety reduction techniques.

Metabolic syndrome refers to a cluster of symptoms that are associated with an increased risk of heart disease and diabetes. Yoga can improve blood pressure and other symptoms associated with the condition known as metabolic syndrome, according to a pair of new studies.

The symptoms of metabolic syndrome include central obesity, high blood pressure, high triglyceride levels, low levels of HDL (”good”) cholesterol and fasting hyperglycemia (including symptoms of diabetes).

In the second study, published on-line in the journal BioMed Central Complementary and Alternative Medicine, researchers from the University of Karlstad, Sweden examined the psychological effects of yoga-related breathing exercises in 103 adults. The 48 adults in the control group were told to relax in an armchair for 15 minutes each day, while the other 55 participants were told to practice Sudarshan Kriya breathing exercises for an hour per day, six days a week. The exercises involved cycling between slow, normal and rapid breathing.

After six weeks, the participants in the yield group had significantly lower feelings of anxiety, depression and stress and significantly higher levels of optimism in the participants in the control group.

In the first study, published in the journal Diabetes Research and Clinical Practice, researchers from the SP Medical College in Bikaner, India studied 101 adults with symptoms of metabolic syndrome. For three months, 55 of the participants took part in regular yoga exercises, including standard postures and daily transcendental meditation. The other 56 participants were given standard care for their symptoms.

At the end of the study period, the yoga group scored significantly better in measures of blood pressure, blood sugar, triglycerides and waist circumference them a group that had received its conventional treatments.

2009 marks the 10th year for this annual celebration supported by Yoga Alliance Registered Yoga Teachers (RYT) and Registered Yoga Schools (RYS) across the country that will hold free or low-cost workshops to educate their communities about the mind and body benefits of a yoga practice. Many Yoga Day USA events are also fundraisers for charitable organizations, giving participants the opportunity to experience karma yoga, the act of selfless giving.

 CLINTON, Md., July 25 /PRNewswire-HISPANIC PR WIRE/ — Yoga Day USA 2009, an annual celebration of yoga, will be held on Saturday, January 24, 2009. Created by Yoga Alliance, the leading non-profit organization dedicated to upholding the diversity and integrity of yoga, Yoga Day USA is designed to increase the public’s awareness of yoga’s benefits and help make yoga more accessible to everyone, including those of all fitness levels, ages, and ethnicities.

“Yoga Day USA is a day for the yoga community to come together to embrace those who want to learn more about the ancient practice of yoga and the transformative effects it can have on one’s life,” says Yoga Alliance Board Chair Terri Kennedy, Ph.D. “The practice is literally for ‘every body’ — it meets you where you are no matter what your capacity or state of health,” she added.

According to a 2008 Yoga Journal magazine study, 15.8 million Americans practice yoga and 14 million say that a doctor or therapist has recommended yoga to improve their health. Yoga as medical therapy is garnering more attention in the medical community as demonstrated by National Institute of Health’s (NIH) first ever Yoga Week held this past May which explored the science and practice of yoga. The benefits of yoga are numerous and include improvement in heart health, reduction of cholesterol, and improved circulation. Practicing yoga can also help those with illnesses ranging from asthma to cancer. Yoga is also known for slowing the signs of aging, decreasing wrinkles, firming skin, and reducing oxidative stress.

Yoga Alliance is the professional organization representing over 20,000 yoga teachers and yoga schools throughout the world. As the only non-profit organization dedicated to upholding the diversity and integrity of yoga, teachers and schools registered with Yoga Alliance are recognized for demonstrating a level of “expertise” that includes meeting essential standards of training and experience, dedication to expanding their knowledge of yoga, and commitment to maintaining high standards of professional conduct.

Details are still being confirmed for 2009 activities. To learn more about Yoga Day USA, and past events, please go to http://www.yogadayusa.org .

Satya or truthfulness is the next one. Staying truthful means not exaggerating and not gossiping. When we teach our children not to copy another’s homework or take credit for someone else’s work we are practicing satya. Living an authentic life and uncovering the truth about our selves and how we operate is another level of satya.

Asteya is the third yama and is known as non-stealing. It includes the practice of gratitude. Take time to be grateful each day for the gifts of your life. It also is a spirit of being unselfish and a willingness to share. Not stealing is pretty clear, not taking something, whether it is a material item, an idea or credit for that project that someone else thought of. Giving credit where it is deserved. Plus, being a gracious loser and a good sport in athletic competitions is the practice of asteya.
Yoga has a rich philosophy that includes much more than just the physical postures. Today I will talk about the yamas and niyamas of yoga. These are about the character building and lifestyle that embracing yoga fully teaches.

The yamas are also known as controls and restraints. There are five yamas. Ahimsa or nonviolence is the first one. You are encouraged to live a nonviolent lifestyle by being kind to others, by encouraging your children to play well with others and by learning to forgive others and not hold on to grudges. Ahimsa also encourages you to be nonviolent when it comes to our environment. Put litter where it belongs, learn to use less and create less trash, use recyclables when possible. In other words, be responsible and caring toward the environment.

The niyamas are known as observations. Shaucha or purity is the first one. It means you take care of yourself physically. You eat healthy foods; you play outdoors and enjoy the sunshine and fresh air and just being in nature to reconnect. You get enough exercise and rest. One practice of shaucha that is very helpful in the allergy season is the use of the neti pot. This is a nasal cleansing system that flushes allergens from the sinus areas. They are available at health food stores and even drugstores these days.

Santosha is the second niyama and it is the practice of contentment. When you look for the happiness in the gift of each day you are contented. When you don’t compare yourself to others but celebrate your unique gifts and contributions you are in santosha.

Letting go of the need to have things go your way or the immense letdown when they don’t is cultivating this practice.

Tapas is next and means the practice of cultivating responsibility. You will do your choirs as a child without being constantly reminded. You cultivate good decision making abilities which are good for yourself and for others. You exercise self discipline when it comes to handling money. You don’t live above your means in a constant state of debt. You don’t mindlessly watch TV, rather you pick up a good book to stimulate your mental capabilities.

Svadhyaya is the practice of self-study and self-observation and is the fourth niyama. Keeping a daily journal and being aware of your emotional as well as your intellectual health is one way to practice svadhyaya. It means setting reasonable goals and going about your day with balance. Not being a workaholic or taking on more than you can handle. Realizing your strengths and your weaknesses and being honest with yourself as you grow each day.

The last one is known as ishwarapranidhana. This is known as surrendering to your spiritual nature. Becoming aware that there is a source of love and goodness in the world and through conscious living you can connect with that source. This is the practice of serving others through a desire to help make the world a better place for everyone. Seeing the similarities rather than the differences and building upon that.

The yamas and niyamas help you to live responsibly in this world. Incorporating them into your life brings more joy, more peace and more inner happiness. Therein lies your source of true wellness.

Number four is brahmacharya or moderation. This is being socially responsible in your relationships as well as your lifestyle. If you are practicing brahmacharya you are faithful to one partner. You obey rules of society and are considerate of others’ needs.

Aparigraha is the last of the yamas. It is defined as non-possessiveness. It also means non-attachment. It means that you don’t need a lot of stuff to be happy. You have let go of the needless pursuit of having more and more and are mindful before making purchases. It also means you are willing to let go of the stuff that you no longer need. Plus, it is taking care of what you do need and to use it wisely. You are not attached to any outcome in life; rather you go with the flow of life and move forward regardless.

What is Yoga?

The word Yoga comes from Indian philosophy, it literally means union, and in this context refers to the union of the individual’s soul with the universal.

Yoga is an ancient philosophy of life as well as a system of exercises that encourages the union of mind, body, and spirit. In the words of Patanjali, author of the Yoga Sutras, “yoga is the ability to focus the mind on a single point without distraction.” Yoga is a physical discipline; it uses the body and breathing to develop self-awareness and mental clarity.

There is a vast amount of literature and philosophy regarding meditation; you could spend lifetimes analyzing and comparing the various paradigms and details. Thousands of schools of meditation exist all over the planet, including Zen, Hindu and Tibetan, each with countless lineages and teachers. For example, a thousand years ago, two religions in Tibet fought furiously for two hundred years over which of them was correct, until they finally realized they were both Buddhists!

 Normally we understand topics using the mind’s thoughts and concepts. We build ideas and then compare these to others’ to develop a view of the world. Self-knowledge usually refers to the collection of ideas we hold about ourselves. Any one set of ideas will inevitably be contrary to another set of ideas, and so go on endless discussions and even fights about which ideas are correct and best.

Your mind will try to label this with a concept as it always does with everything, but just continue to practice noticing whatever thoughts come along and then look past them again, into the space of no thought. Little by little, you will become more accustomed to this experience. It is not at all the same as sleep or dullness since you remain very alert and present, watching what and who exists. Your mind might resist this formlessness with endless chatter. Accept this as natural, and persevere!

Don’t get me wrong, I do recommend reading as much as possible of as many schools as you can find! These ideas can help to clarify your thinking, but they also often confuse you as well. Study is needed, but more important is the direct experience gained by actually meditating. Also invaluable is a clear-headed meditation teacher who can guide you through your mind’s conceptual mazes. Information is not the same as the awareness that dawns in you in meditation. Meditation cannot be understood by study alone, since it is not a collection of ideas to learn. Meditation is the intentional practice of seeing beyond your mind’s thought forms into the infinite and formless background space behind all your thoughts.

Start by stilling and strengthening your physical energy with exercises such as in Yoga mats and Tai Chi. Then, sit quietly and observe the natural activity in your mind as it is. Get to know your own thinking. Eventually, you can practice focusing your attention on one thought: A positive thought is usually preferable! With practice, over time, you will naturally begin to notice that behind this level of thinking in the mind there exists a dark and indescribable spaciousness.