Asanas Archives - 5 Koshas Yoga & Wellness

February 18, 2022 by Mary

Cakra (or Chakra) Practice to Refresh the Body Temple One Room At A Time

By Mary Hilliker, E-RYT 500, C-IAYT

“Each cakra represents an essential chamber in the temple of the Self. Each one houses an aspect of the sacred and is necessary for wholeness. The more we clean and properly decorate the temple, the more we court the presence of the divine.”

– Anodea Judith in Eastern Body, Western Mind

When The Body Temple Needs Refreshing

Do you ever feel off, stagnant, stuck, spinning out, unable to propel forward, unable to achieve something, unable to manifest something that you know is possible or less connected to your sense of faith or the divine? If you answered “yes,” welcome to being human. There are times when our prana (life force) is not flowing freely or it’s too active at some level in our energetic body. Those times tend to be reflected in a lack of harmony in how we feel about ourselves, how we relate to others, and how we connect to sources of inspiration and the divine. It’s like a house in need of spring cleaning.

What Are The Cakra-s?

The ancients conceived of the cakra model to help us understand the energetic nature of who we are in relationship to our self, others, time and change, and death. The cakra-s are “whirling vortices that receive, assimilate and express vital energy in its many forms.”

Coming back to the idea of a temple with rooms, we might consider each of the rooms of the temple as an energetic center with a purpose and action. The first floor takes care of survival needs and grounds us. The second floor produces innovative ideas. The third floor helps us take an idea and make it into something. And up we go until the seventh floor dials us up (hopefully with a good cable connection) to our relationship with the divine, faith, God, source.

Where Are These Teachings From?

These teachings come from the ancient transmission of Laya Yoga. My favorite sources on the cakra-s besides what I’ve learned from my teacher, Gary Kraftsow, is Chakras: Energy Centers of Transformation by Harish Johari and Chakra Meditation by Swami Saradananda. In more modern times, teachers like Anodea Judith, have added a synthesis of the ancient teachings through the lens of Western psychology which may be of interest to teachers, health care, and mental health professionals.

Why Do Cakra Practice?

One of the most important reasons to consider cakra practice is to refine our relationship to ourselves, to better harmonize with others, to be able to manage the changes that occur through life, and as my teacher Gary says, “have a good death.” Well, we hope that isn’t coming anytime soon, but we must face that we have an expiration date. Why not slide into our final passing with all our humanly work done and our relationships in harmony? Why not elevate our potentials now?

At an overarching level, the cakra model helps us understand the interplay between the microcosm and the macrocosm. At an individual level, the cakra model helps us understand our challenges and potentials in relationship to the macrocosm.

The Cakra Model in Brief Form

There are several models of the cakra system but for purposes here, let’s focus on seven major energetic areas in the body. Each of these areas are associated with qualities of potential and dysfunction.

	Major Potential of Cakra	Sanskrit Name	Location in the Body
1	Survival, Trust, Stability	Muladhara	Base of the spine Pelvic floor
2	Creation, Bringing to Life	Svadhistana	Just above pubic bone
3	Transformation and Self-Esteem	Manipura	Navel
4	Yummy Qualities of the Heart	Anahata	Base of sternum
5	Communication and Listening	Visuddhi	At Adam’s apple
6	Decision-making and Discernment	Ajna	Above nose and between eyes
7	Inspiration and Connection to our Faith	Sahasrara	Crown of the head

Creating the Conditions for Transformation

How can we cultivate the conditions for transforming our potentials and weakening dysfunctions? The roadmap of the cakra-s link the microcosm to the macrocosm, especially in any cakra meditation practice. The first five cakra-s (the earthlier duty ones) are associated with the five elements and the five senses (jnanendriya). Each cakra is associated with an action (karmendriya) and an organ of action. In meditation, we connect to the elements, senses, cakra actions, and organs of action to surface what’s there. Then we use that information to meditate on the potentials that we want to strengthen.

Cakra practice may focus on a variety of yoga tools including:

Yoga asana and pranayama that regulates flow of prana in different areas of the body
Mantra-s (sounds, chants)
Mudra-s (hand gestures)
A variety of meditations including the use of mantra repetition and yantra (geometric designs)
Other practices (example: Take a walk near water, go swimming)

We can return to cakra practice throughout our lifetime to help us continue to transform through life’s changes, develop our potentials, work with our challenges, and continue to refine our relationship to time and change.

The Fruits of Practice

I’ve been doing cakra practices for about 30 years, adapting the practices to what’s happening. These practices can be incredibly helpful during grief, big life changes, or periods of feeling stuck, rudderless, and indecisive. They are also helpful in continually checking in with yourself to surface your blind spots and to address what’s pushing your buttons. It’s like doing spring cleaning on a regular basis so nothing piles up into a big mess.

If I can leave you with three words to describe the fruits of cakra practice, it’s process, harmonize and elevate! If you want to learn more about the cakra-s, what and how to practice, and discussion around exploring each of the cakra potentials, consider joining 5 Koshas Yoga & Wellness and the River Flow Yoga Teacher Training School for our upcoming Meditation + Cakra-s Intensive.

Meditation + Intensive_200hrTTFlyer_2021-22_010922

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December 17, 2020 by Guest Contributor

Yoga: Function in Life Over Perfect Form on the Mat

by Sally Konkol, RN, BSN, RYT-200

“Can you reach that bowl on the top shelf?”

We have all been there. Up on our tip toes, arm stretched as much as possible. Needing just another half inch. “There, I got it!” It is times like that when I continue to appreciate the functional benefits of yoga for everyday living.

Yoga movements, postures, and breathing practices help to keep us strong and balanced. Moving our arms, bending forward, lateral bending, twisting and balance are part of everyday living, and part of any yoga practice.

Bending forward: think of tying your shoes; bending and reaching into the dryer for that last sock; or weeding the garden.
Lateral bending: think of reaching under the couch for that dog toy; or washing windows.
Twisting: think of looking in your blind spot while driving; or shoveling snow.
Balance: think of reaching that top shelf on your tip toes.

Having strong legs, a strong back, and a strong core all aid in keeping us steady while we walk, climb stairs or anything else we do on any given day. Moving our bodies stimulates our circulation and lymphatic system, aiding in immunity. Weight bearing exercise helps to keep our bones strong. And the mindfulness of yoga helps decrease the stress that everyone has. This is what we can do for ourselves, this is self-care.

Here are some self-care practices you can try at home:

Balancing Tadasana (balance posture)

Begin by standing with feet hip distance apart. Feel grounded and steady. On an inhale, sweep your arms out to the side and up above your head. At the same time, lift your heals off the floor. On the exhale, sweep arms back down to your sides, as you bring your heals back down to the floor. Move intentionally with your inhale and exhale. Practice this posture 6 times.

Ardha Pārśvottānāsana (lateral forward bending posture)

Stand with left foot forward, right foot turned slightly outward, right arm overhead, and left arm folded behind your back. On exhale, bend forward, bending left knee slightly, bringing chest toward left thigh, and right hand to left foot. On inhale, lift chest and arm until torso is parallel to the ground. On exhale, return to the forward bend position. On inhale, return to starting position. Moving with your breath. Repeat 4 times, then switch sides.

Sukasana Parivrtti (seated twist posture)

Start with a comfortable seated position on your mat or in a chair. Place left hand on right knee. Place right hand behind your hips. On exhale, twist to the right, looking over your right shoulder. On inhale, return to starting position. Repeat 4 times, then switch sides.

Mindful Minute (breathing practice)

Inhale slowly, and think peace

Exhale slowly, and think calm

Take 8-10 slow, deep purposeful breaths

Think of that top shelf.

Can you reach your goals for self-care?

You can join me on Wednesdays at 4:15 for the Zoom class “Yoga for Self-Care: Creating Calm with Movement and Breathing. This class is intended for beginners, but all are welcome. Also, this class will be recorded and is available for 5 days.

Sally Konkol, RN, BSN, RYT-200, has been a yoga practitioner for 8 years and was certified as a yoga teacher by River Flow Yoga Teacher Training School in 2020. Her yoga teaching is straight forward and practical, helping the practice feel relevant and accessible to new and experienced students.

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October 1, 2020 by Mary

Yoga for Focus & Attention as the Season Changes

Autumn brings a distraction, more so this year as we navigate the change along with the pandemic and all its twists, turns and complexities. Have you noticed how your mind and thoughts run around like squirrels gathering and burying acorns?

Squirrel!

It is the season of the squirrel. Summer has said its last goodbye for the year. The crispness and color of fall is upon us. With the season change comes distraction, cognitive fog with fewer hours of daylight and maybe even this year, an accompanying worry about what is next as we are still actively in a pandemic.

The nature of the mind is to have runaway thoughts. Fortunately, the ancient yogis devised techniques for harnessing thoughts to create focus and improve attention. At our disposable are simple but effective tools and techniques.

Tips for Yoga Practice for Focus & Attention during Seasonal Changes

Infuse yoga postures with the breath. Each part of a movement is accompanied and powered by a phase of the breath.

Do yoga postures with contra-lateral adaptations
Adapt the breath in yoga postures to lift energy or calm, depending on what you need. If you need to focus and lift energy, use a short retention after inhale. If you need to focus and calm down, extend exhale progressively as you do a posture.
Do breathing practices (pranayama), especially with nostril valving such as Nadi Shodana (alternate nostril breathing)
Use meditative techniques such as fixing your attention to an image of light in your heart and mind or using a mantra (a word or phrase that is supportive for you). A supportive mantra at this time of year is Om Jyotir Aham (invoking light within).

When to Get Help

As the season changes, it’s important to work with your health care provider if you get significant symptoms of seasonal affective disorder that deeply impact your life such as having trouble functioning at work or home, difficulty in your personal relationships, or you have significant feelings of depression and hopelessness or anxiety.

Resources

If you are interested in using yoga techniques to help with seasonal changes, contact a Yoga Therapist as they are trained in tailoring techniques for your unique manifestation of seasonal changes as well as other health conditions you may have.

For other writing on yoga and seasonal changes, see past blogs on fatigue and general yoga practice tips for seasonal changes.

Intention

As you move toward the winter solstice, use your yoga practice to support and nourish your focus and attention. Use your practice to gently harness your attention to do what must be done and cultivate light to burn off any cognitive fog that clouds your day.

Stick figure graphics by Sequence Wiz, www.sequencewiz.com.

Mary Hilliker, RDN, E-RYT 500, C-IAYT is a Certified Viniyoga Teacher and Yoga Therapist and Registered Dietitian-Nutritionist with 5 Koshas Yoga and Wellness Center and River Flow Yoga Teacher Training School in Wausau WI. Mary offers individualized Yoga Therapy in person and online. She teaches therapeutic and wellness yoga classes, mini-retreats, workshops, webinars and yoga teacher training (200 hr. Yoga Teacher Training | 300 hr. Advanced Yoga Teacher Training for RYT-500).

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December 2, 2019 by Guest Contributor

New Year, New Habits

How can you bring your yoga practice into the New Year?
How can you set the intention of a regular mind-body practice while creating the habit of practice?

Practicing yoga is one way to enlist the wisdom of our minds AND bodies, to generate a lasting shift – if we stick with it. A lasting shift happens if we are able to create new patterns, consistent patterns of behavior we call habits.

James Clear has written a book about habits titled Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, a New York Times bestseller. In it, Clear lists four intervention points for habit management.

In order to encourage a good new habit, the intervention points are:

To make it Obvious (visible)
To make it Attractive (enticing)
To make it Easy (convenient)
To make it Satisfying (rewarding)

We might not be able to use all the strategies in developing a good new habit, but we can focus on the interventions that are most effective. I am intrigued, wondering how this meshes with one of the joys I find in yoga, that is, yoga is an enjoyable way to challenge our patterns of movement and patterns of mind.

How can we get into the habit of yoga for the New Year?
Here are 4 ways to bring your Yoga Practice into the New Year!

Obvious Strategy: To enlist the obvious strategy, Clear makes the case for clarity in our intention. Intention is familiar to yoga practitioners. Clear states that people often don’t have so much trouble with ‘willpower’ as with clarity. In order to envision yourself following through, fill in the sentence: I will __(activity)__ on __(day)__ at __(time)__ in __(place)__. Now your imagination can see you actually doing it!
Attractive Strategy: Make a date. Is there a friend who you would like to see more often, and/or one who you know shares your interest? By using a commitment device, you can make your clear intention more attractive in two ways. One, you enjoy the activity and enjoy the person’s company. Two, it is very unattractive to be perceived as the person who backs out.
Easy Strategy – There’s a word for that in Sanskrit, sukham: comfortable, happy, easiness. It is used in Sutra 2.46, Sthira sukhamansanam: stable and easiness in posture and presence. There is a connection between being stable and being comfortable. By finding your steadiness you grow your comfort; by creating ease you grow more stable. We can make things easier for ourselves as we start to cultivate a habit by building the habit with a series of small steps, instead of making a giant leap. The first thing to do is show up. Step one: every day take out the yoga mat with the rule that you’re doing yoga for just five minutes. Grow steady in how you show up, and your practice can expand from there.
Rewarding Strategy: I appreciated that Clear makes a distinction between types of rewards. He points out that bad habits tend to reward us in the short term (donuts taste so GOOD), and good habits (like avoiding donuts) tend to be more rewarding in the long run. Consistent yoga practice provides many long term rewards, but it can be difficult to recognize them because they develop very gradually. In the practice of yoga, we also take the time to notice the rewards in the now. In this moment, we sense gratitude for our breath, for our abilities and the connection between body and mind.

The beauty of developing a yoga habit is that the practice itself develops our ability to pay attention and expands our awareness. By giving ourselves a structured way to pay attention below the neck, we enroll the mind AND body in remembering our intentions.

Written by: Mary Kluz, MS & RYT-200. Mary Kluz is works in organizational health and leadership and is Associate Professor Emerita with the University of Wisconsin- Madison, Division of Extension. Mary is a Registered Yoga Teacher at the 200 hour level with Yoga Alliance and is a certified 200 hour Viniyoga Wellness Instructor through the American Viniyoga Institute/River Flow Yoga Teacher Training School. She teaches weekly yoga classes at 5 Koshas Yoga & Wellness where she focuses on stress reduction and centering.

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September 25, 2019 by Mary

Yoga for Fatigue as the Season Changes

Summer has said it’s last goodbye for the year. The crispness and color of fall is upon us. With the season change comes the very real problem of fatigue for many who live in northern climes. It’s one of the more overwhelming symptoms of seasonal affective disorder and a troubling symptom for many as the hours of daylight fade.

Fatigue can have different qualities. It may feel physical (more muscular) or physiological (shortness of breath, no “mo-jo”, lethary) or cognitive (presenting as difficulty concentrating and processing information). It can be mild at one end of the spectrum or bone-numbing and paralyzing at the other extreme. A dandelion scattering its seeds is symbolic for the scattering of energy that comes with fatigue.

The ancient yogis devised models for understanding human energy and how to transform it. We can use these ancient models for the fatigue that comes with the season, health conditions, treatments, grief, or other factors that cause fatigue.

Breath-centered postures, breathing practices and relaxation/meditative practices have the greatest potential to help us transform fatigue. We can choose postures that build energy, adapt the breath in postures to awaken and nourish, or use breathing practices that feel awakening when we are tired or calm us when stress is depleting our energy reserves. We can also use yoga to become more sensitive to when we need more energy-conserving practice like relaxation or meditation.

Here are 5 ways to get started with yoga practice tools to transform fatigue:

Awareness – track your fatigue level, stress level, work hours, leisure activities and lifestyle habits such as exercise and diet for 1 week to see if you notice any trends
Asana – do a short practice of 1 – 3 postures to get going in the morning. Lengthen your breath over 4 – 6 repetitions of the posture. Standing postures are the most energizing but if your energy is really low, you may need to do something on your back or in a kneeling position.
Breathe – when energy is low but you need to be present or productive, do 12 full deep breaths with Inhale = Exhale and a short 3 sec pause after Inhale. An example is: Inhale 6 sec, Pause for 3 sec after Inhale, Exhale 6 sec.
Meditate – spend about 5 minutes visualizing light moving to every part of your body, especially the heart space, center of the head and hands and feet.
Breath-infused Relaxation or Nap – systematically work through the body, sending a deep breath to each major part of the body (R arm, R leg, L leg, L arm, center of the head, center of the chest, belly, abdomen). Do 1st round with 1 breath, 2nd round with 2 breaths, 3rd round with 3 breaths. Continue until your body feels suspended in a deep state of relaxation and rejuvenation. Spend 5 – 10 minutes in this rejuvenation.

Fatigue is often transformed more by a variety of short practice tools that are “do-able” and not too energy-consuming than a monster practice. As your reserve of energy improves, you may be able to exercise more or add stronger yoga practices or begin to work with breathing practices that build your energy reserves. A yoga teacher or Yoga Therapist trained in the Vedic models of human energy can help you out.

It’s important to work with your health care provider if symptoms of fatigue feel overwhelming or are new without any discernible reason. If you have trouble functioning at work, home or in your volunteer work, your personal relationships suffer, and you have significant feelings of depression as a result of the fatigue, it’s time to talk with your doctor.

As you move toward the winter solstice, use your yoga practice to support and nourish steady energy and to transform fatigue when it presents itself.

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April 12, 2018 by Mary

Sweet Dreams: Yoga for Better Sleep & Daytime Energy

“When sleep escapes you and drowsiness and fuzzy thinking are your daytime companions, it’s time to evaluate what action you can take to improve sleep. Mind-body practices, including yoga, can improve sleep and daytime energy.”

The roots of sleeplessness may be related to age, stress, hormonal changes, pain, digestive distress, anxiety, depression, sleep disorders, other health issues, treatments, medications, exercise (lack of or timing), diet, or lifestyle. Yoga is especially helpful for reducing symptoms of stress, anxiety, depression, digestive distress and menopause that often make it difficult to fall asleep or interrupt sleep. In addition, yoga can be used to reduce daytime fatigue caused by poor sleep.

The tools of Yoga Therapy are skillfully applied based on the characteristics of sleeplessness and resulting fatigue. Some people have trouble falling asleep. Others wake in the middle of the night. A common pattern that arises with age is early waking. And some individuals sleep for 8 hours yet never feel rested and refreshed.

Yoga Therapy tools that may be used for sleeplessness include yoga postures, breath adaptation in the postures, breathing practices, guided relaxation, meditation, or sound. The tools of yoga can be applied for your particular pattern of sleeplessness and might include:

Setting the stage for better sleep with exercise, nutrition and yoga techniques
Yoga techniques for falling asleep
What to do when you wake during the night
What to do if you experience waking early
Quick and easy techniques for dealing with daytime fatigue
Changing your relationship with your sleeplessness.

An important aspect of Yoga Therapy is to better understand what helps and what aggravates a particular condition. Through newfound awareness, we can apply the highest value yoga tools in efficient and effective ways to improve your life. Being able to fall asleep or having better daytime energy can drastically transform productivity and overall enjoyment of life.

One of the most common experiences of sleeplessness is not being able to fall asleep because of stress and repetitive negative or worrisome thoughts. Some movement with adapted breathing may be helpful right before bed.

Try Apanasana (Gas-Relieving Pose) right before bed to relax, relieve any digestive distress and stretch your low back. You can do it on your bed or on the floor. Repeat the posture 6 times, lengthening your exhale every 2 repetitions.

Try Yogic Sheep Counting Method right before bed or if you wake during the night. Do the technique either in a seated position or relaxing on your back in bed:

Inhale 1 second, Exhale 1 second X1
Inhale 2 seconds, Exhale 2 seconds X1
Inhale 3 seconds, Exhale 3 seconds X1
Inhale 4 seconds, Exhale 4 seconds X1
Inhale 4 seconds, Exhale 5 seconds X1
Inhale 4 seconds, Exhale 6 seconds X1
Inhale 4 seconds, Exhale 7 seconds X1
Inhale 4 seconds, Exhale 8 seconds X1

Repeat this exercise for several rounds until you feel sleepy.

Whether you need better sleep, more sleep, or better energy during the day, your yoga toolbox has options for skillful action. You can learn how to use the tools for sweet dreams at night and vitality and clear thinking during the day.

Stick figures by Sequence Wiz

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August 6, 2017 by Mary

Mental and Emotional Ease

Tame the Anxiety & Worry Monkeys

Mental and emotional ease are states of being that we can all appreciate. We put our best selves forward when we are peaceful, calm and focused. We need fast, easy and accessible tools to bring us back to order and calm when fear, anxiety, stress or worry monkeys knock on our door and enter our inner sanctum, wreaking havoc. The ancient practice of yoga therapy has tools that can be tailored for working with the monkeys.

The journey of life brings difficult changes, losses and transitions that create disturbances of thought and emotion. It’s like an entire jungle of monkeys vacationing in our home. We may also be “hardwired” genetically or through family or other conditioning to be more anxious, worried and fearful. In other words, you bought the house with monkeys included. Ultimately we have to accept innate tendencies, process life experiences and learn tools for cultivating awareness and changing the inner sanctum when the monkeys take over and create a mess of our minds, emotions and physiology.

Yoga can work in the short term by soothing the stress response, quieting the mind and balancing emotions. Over time, regular practice that is tailored to your needs can help to reduce or prevent stress and anxiety symptoms, panic attacks and side effects of stress and anxiety such as distraction, insomnia, digestive distress, shortness of breath, heart palpitations and high blood pressure.

My teacher, Gary Kraftsow, a master level Yoga Therapist and trainer, says that “one of yoga’s most important gifts is an inner connection to the reality that you are not your diagnosis” or your monkeys. Working with the monkeys of anxiety, stress, worry or fear requires cutting through the physiological stress response to connect to something deeper within ourselves, that inner aspect of ourselves that is unchanging, even in the face of our genetics, family conditioning or external life changes.

5 Steps to Soothing Anxiety, Worry and Fear

Step 1: Move your body. Engage in some exercise.

Step 2: Breath in coordination with movement in a yoga posture, adapting the breath in a unique way to soothe the stress response.

Step 3: Do at least 12 – 18 breaths of a specialized anti-anxiety breathing technique.

Step 4: Use a mantra (word or phrase) with awareness of your inhale and exhale whenever you feel that inner quickening feeling that arises before worry, fear, anxiety or stress kicks in. We can prevent the monkeys from getting in the house. A simple mantra might be Inhale – “Peace, Peace”, Exhale – “Peace, Peace, Peace”.

Step 5: Connect to a source of inspiration or faith that gives you courage and strength for all that is ahead in the journey of life. This shortened version of the Serenity Prayer is an example. “Help me accept the things I cannot change, courage to change those that I can and the wisdom to know the difference.”

The nature of our mind is that tendency toward monkeys repeatedly showing up and taking over. By doing regular yoga practice we place the bananas outside on the lawn for the monkeys, keeping our peaceful inner sanctum. If the monkeys do get in, we can use our emergency tools of movement, breath, mantra and sources of inspiration and strength to calm the monkeys and gently evict them.

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March 23, 2017 by Mary

Grounding During Grief

Grief is a unique combination of sadness, memories, fog, strong emotions, bodily experiences and occasional moments of peace and clarity. This simple quote reveals so much about what we are just beginning to understand about the science of chronic stress and the effects of grief. Dr. van der Kolk, a researcher who studies the effect of yoga on stress and trauma, is reminding us that the body stores up life’s most difficult moments and stresses.

“The body keeps the score.” Bessel A van der Kolk

Our senses (what we hear, see, smell, taste and feel) provide input to the brain through sensory pathways or nerves. All that we perceive is processed through the brain. The brain is then involved in little or large reactions that are physical, physiological, mental and emotional.

Our day-to-day life stresses may not create a very big reaction because we build up experience and resilience. “Been there, done that, got it!” Grief is different. The physical, physiological, mental and emotional reactions are larger and often unrelenting for a longer period of time.

It is a difficult journey. It’s hard to discharge and unwind. The body runs on “reaction overdrive.” You might experience body tension and pain, headaches, sleeplessness, fatigue, mental fog, increased blood pressure, elevated heart rate, heart palpitations, gastrointestinal problems, anxiety, depression, anger and overwhelming sadness. There are a few key tools that may help you.

Yoga or any type of gentle movement or exercise can ease some of the symptoms. It provides a discharge for what builds up and gets lodged in the tissues. It can help you feel as if you are present in your body and a little more grounded.
Breath practices may help soothe and tune the nervous system and help you feel grounded, stable and a little more peaceful and calm. Breathing is also a mood stabilizer. It’s invisible and can be used anywhere and at any time.
Creating space for meditation, reflection, inquiry or prayer can be helpful. Most people need more solitude for a period of time. I have adapted a meditation that I learned from one of my mentors. The inquiry is simple: What has been lost? What remains? What is changing as a result of this loss? This inquiry changes over time and provides a way to measure how you are processing all that is a part of this journey.
Sound or music or chanting can be calming to the nervous system. It also settles the mind. Use something that speaks deeply to you. It might be relaxing music, a spiritual song, or a chant.

Every grief journey is different. No two people will experience and process the same grief experience in the same way. It’s an important time to take it on your terms. Watch for increasing moments of clarity and peace. That will be a sure sign that you are finding your way.

GroundingThroughGriefShortSequence

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April 29, 2016 by Heather

Free

“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you and the storms their energy, while cares will drop off like autumn leaves.”

-John Muir

Free yourself from winter hibernation +

Free yourself from cold weather tension and stagnancy +

Free time to be outside, breathe, move and participate +

Free outdoor yoga classes in the best ‘green spaces’ of Central Wisconsin =

Better physical and mental health!

Your outdoor ‘green space’ yoga practice invites you to reconnect with the earth, stretch to the sky, inhale fresh oxygen and exhale the doldrums of winter.

Sip in the sweet benefits of outdoor yoga:

Be a Kid Again – stretch on the ground and look up at the sky
Practice Concentration – foster one-point-concentration as life happens around you
Hone Your Proprioception – that advanced sense of your body in space that helps you with stability, balance and movement
Plug in to the Totality of the Experience – be one with the beauty as well as the bugs
Engage Your 5 Senses and Be Inspired

For a personal practice, rolling out your mat on your patio, in the grass or beside your favorite water provides a familiar space to take 10-15 minutes to breathe and stretch into your favorite postures.

Group classes in ‘green space’ invites you to find balance with/between your heightened five senses and the ease of tranquility and calm.

The grass that tickles your hand, the birdsong that makes you look into the trees and the bug that wants to join you on your mat also provide you the opportunity to stop, breathe, observe and be present.

Shunryu Suzuki-roshi, author of ‘Zen Mind, Beginner’s Mind’ shares, “If your mind is empty, it is always ready for anything, it is open to everything. In the beginners mind there are many possibilities, but in the expert’s mind there are few.”

Be free, be curious, be open to your beginners mind this summer.

Learn about all the Outdoor Yoga Classes 5 Koshas will be sharing this summer HERE, pre-register for classes: HERE.

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April 19, 2016 by Mary

Yoga for Gardening

The deliciousness of a sweet heirloom tomato, the snap of fresh green beans, the tangy sweetness of a fresh strawberry, the heady scent of a blossoming peony…it’s within reach now that the sun graces the sky for long days. Gardening has approximately equal parts science, weather, faith and hard work. The hard work can lead to a sore back, cranky knees, a stiff neck, aching shoulders and repetitive movements for the wrists and elbows. Yoga is a wonderful addition to your self-care for the gardening season.

Here are some tips for your yoga self-care program.

Gently warm up your upper back, shoulders, elbows and wrists with wide sweeping arm movements and wrist circles.
Raise and lower heels to cultivate balance.
Do some gentle back bending to strengthen the back and counter all of the forward bending that is done with gardening.
Do some gentle forward bending with bent knees to warm up the low back but not too much since you’ll get plenty in the garden.
Gently twist the upper back and turn the head/neck to warm up the upper back and neck muscles.
Keep the muscles that support your spine and major joints (elbows, wrists, shoulders, hips, knees and ankles) strong, stable and flexible so that you have more optimal alignment in the spine and joints (which means less nerve impingement and pain).

See the attached short yoga practice that can be done in the garden before or after gardening: Yoga for Gardening handout. Enjoy the gardening season!

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