Evolution Yoga - Burlington, Vermont » Home Practice (Sadhana)

Taking time to get to know ourselves…

workingwellvt — Tue, 08 May 2012 03:41:56 +0000

Svadhyaya – Self-Inquiry, one of the Niyamas or yogic observances toward the self.

One of my favorite meditations is to sit quietly for a few moments, listening to the breathe, and then ask myself,” Without thoughts, emotions, memory, images or perceptions, what am I?”

There’s no right answer! First thoughts might rush forward, helping me to see everything that I think I am or think I should be. Then I can accept that. Then maybe let go of that and be aware of the silence, spaciousness or pulsation that exists amidst thought. It doesn’t matter what happens in this meditation. It just matters that I asked.

Taking time to get to know ourselves is a simple definition of svadhyaya. We can practice this as we do yoga, meditate, study sacred texts or just by being aware of what’s happening in and around us.

~Andrea

Pose of the Month: Prasarita Padotanasana

Petra Smejkal — Fri, 04 May 2012 04:53:45 +0000

Whether you prefer to stand or be seated during this intense stretch of the hamstrings, hips, groins, and spine, don’t forget to breathe. Standing in Wide-Legged Forward Bend allows for gravity to pull the torso down, while keeping the feet planted in the earth, engages leg muscles from feet to hips. Like all forward folds, this one could ease your headache and get rid of your fatigue.

What are you growing in your garden?

workingwellvt — Wed, 02 May 2012 03:37:15 +0000

Ahh – it’s all so beautiful. Right now, the dwarf cherry tree which has kitschy fake glittery pear ornaments on it!, is in bloom. The weeping birch has the most delicate green leaves and catkins. Many bulbs are in colorful presence; and the shrubs are shiny in many colors from spruce blue to barberry red and yellow to white azalea. The masses of vinca and “freckles” viola are all showing off! The perennials, including many types of ferns, are coming up. I fill six feeders, each with different type of food as my birds are very spoiled like everyone else around our house!

In the past, I’ve had community garden plots where bushels of roma canning tomatoes, culinary herbs, funky striped beets, and spicy mesclun were among my favorite crops.Will do that again some day! As a renting intervale farmer, I raised and sold many types of medicinal herbs one year. I’m into rock and our tiny city yard has three rock walls, a stone patio and stone walkway. Each year I tear something apart and rebuild it, much to Bill’s distress (What? It was fine the way it was!!!) This year the walkway is up for a facelift. ~ Andrea

Join Andrea O’Connor for a weekend retreat in Starksboro, Vermont from June 8 – 10th, 2012 – Branch Out! Yoga for Gardeners

Practice of the Month: Svadhyaya ~ Self-Inquiry

Evolution Yoga — Tue, 01 May 2012 06:48:31 +0000

The fourth Niyama (self-observance), is Svadhyaya. Sva in Sanskrit means “self” and adhyaya is translated to “inquiry, investigation or education.” Svadhyaya is about self-reflection. Many consider meditation to be the essential road to self-inquiry, but any study, be it star-gazing, baseball, gardening or knitting, can bring us to a deeper understanding of ourselves. This is Svadhyaya.

In our yoga practice, through asana and pranyama (postures and breathing exercises), we learn to see ourselves more fully. When we move mindfully, our actions provide a pathway for self-discovery. We learn about our body’s strengths, but we also learn more about who we are and how we are in the world.

5 Ingredients or So ~ The Super Green Shake

Petra Smejkal — Wed, 25 Apr 2012 02:01:24 +0000

Even the kids may love! I’ve tested this on my own two picky toddlers, and they ask for more most of the time. Honestly, sometimes I do have to pour it into a non-clear cup as one of them may not drink it, just because it’s green!

A breakfast on the go or an afternoon boost, pick your color and that’ll determine your pick. Green makes me so satisfied and energized longer especially when it tastes good. I start by filling a blender 1/3 to 1/2 full of raw washed spinach, then adding some citric juice to get the iron out of the spinach (orange/lemon juices). Pulse and shred until smooth, and afterwards, add a kiwi, avocado, spirulina/chloreal/ your favorite green powder. To sweeten the shake, try honey, maple syrup, or agave, and finally to dilute it more, your preference of milk; soy, rice, almond, dairy, etc. You may enjoy it like this, smooth and creamy, or add some ice to make it frappe!

5 Ingredients or So ~ Soba Noodle Salad

Petra Smejkal — Wed, 18 Apr 2012 06:57:35 +0000

This salad can be eaten cold or warm, it’s quick and easy because only one ingredient needs to be cooked. Boil some soba (buckwheat) noodles according to the instructions. Toss together equal parts of shredded carrots and zucchini cuts, as well as a handful of gogi berries. In a separate container, make your dressing; olive oil, lemon, salt, pepper, spices, crushed garlic/ginger ~ all your favorites! Once you’ve tasted and approved your sauce, coat the noodles and then add your vegetables to the mix. Diversify this salad or by substituting and playing with all sorts of veggies, fruit, nuts/seeds/berries and dressings. One of my simple rules is to pick different colors, shapes, textures and try something new often!

Remove an Obstacle with Ganesh Mudra

Petra Smejkal — Thu, 12 Apr 2012 14:55:22 +0000

Take a seat, and after settling in a space and in your body, focus on one obstacle or challenge in your life that you could go without. Let it swirl through your thoughts and then let it dissipate. With a soft gaze or eyes closed, bring up the left palm facing away from the heart and the right palm towards, claps your fingers with right thumb up and left thumb down. Bring the mudra to the level of your heart, wrist and elbows in the same plane and elbows pointing away. Take a full breath in, and as you exhale, pull the grasp apart without breaking it. On you inhalation, relax the muscles in the chest, shoulders and arms, but still keep your Ganesh Mudra intact. Repeat the pulling and relaxing with your breath 3 to 6 times. Then rest for a few even breaths with the hands on the sternum, relaxing the elbows down. Afterwards, switch your grip, right palm faces away from heart and left inwards, and repeat the same number of pulling/relaxing of the mudra and all muscles involved with this variation.

Also helpful while practicing the Ganesh Mudra, is to visualize the color red. A mosaic of all shades of red like a mandala, an apple, or a tulip when we look closely through changing light. The warmth and strength of the color red will create courage to open the heart and build confidence. Only repeat this exercise once a day, and try for several days in a row. Has the obstacle in your life been removed?

May My Head Be Light

Petra Smejkal — Sat, 07 Apr 2012 02:13:25 +0000

When I feel frazzled or fidgety, a long forward fold is my go-to posture, standing or seated. To fold forward and just breathe is a nice change from our typical uprightness much our awake time. Seated with the legs extended forward, I use several blocks stacked between my legs in this posture. Alleviating tension in the neck by letting my head be held by the props, this, letting go of the physical weight of my hair, skull, brain, muscles and all, takes time, more or less depending on the mental weight holding it up. In the picture, I have two blocks stacked to compensate my tight hamstrings, back and neck. When the skull can release its weight, the relaxation ricochets throughout the rest of the body. This may take many breaths or a few minutes, and may take effort to relax into. Find a mantra to say, counting or not 108 times with beads in this Seated Forward Bend, Paschimottanasana.

Pose of the Month ~ Rabbit ~ Sasangasana

Evolution Yoga — Wed, 04 Apr 2012 04:46:28 +0000

This intense forward fold and inversion has many benefits, but must be done with gentleness and ease. As the weight is poured into your head, connecting the crow with the earth, curling up into a ball, become the still rabbit awaiting it’s next trail of hops. Let your spine round and reach towards the sky, lifting the hips up while holding onto the heels or lower legs. This shape, massages the lymph nodes and compresses the throat to improve sinus cogestion, colds, and digestion. While the head is below the heart letting blood rush into the head, this stimulates and nourishes the nervous system. The roundness of the spine is stretched to increase mobility and flexibility, and with the slow unwinding back to Virasana, restacts the vertabrea one at a time into proper and optimal posture. Try this posture on a mat or even add a blanket under your self from tops of the feet to the crown.

Ganesh Mudra

Petra Smejkal — Tue, 03 Apr 2012 01:46:08 +0000

We use our hands for so many tasks, and sometimes our primal instinct knows when and how to grip and release. Have you ever found yourself clasping your hands to hold in excitement? Or alternated pressing finger pads together while thinking or anxious? The Ganesha Mudra is a hand position that signifies strength and eases tension. It also strengthens the heart and muscles around as well as opens the bronchial tubes. Once seated, hold the palm of your right hand facing your chest with the thumb up, grasp the left hand with the thumb down, so that the fingers clasp. As you tug firmly the wrists and elbows away, feel the chest muscles engage. Relax and repeat pulling the hands apart a couple more times while breathing slowly and deeply. Feel your energy surge from the tensing of the finger pads through your wrists, arms, shoulders and into your chest, back shoulders. What is your heart’s response?