Hi Class,
Our subject tonight is back to alignment. We align ourselves in many ways. What our Yoga practice begs of us is to be aware of how we are aligning in everyday life. We can practice this on our mats. Using our mat as our private stage, and look at what preparations we do for each pose and/or each Yoga practice. It is interesting how our Yoga practice really does mirror our lives.
How do you prepare (align) yourself for your yoga practice? your day? your life?
The 3 A's
Attitude: Spirit - Inner Self- Heart
(Divine Knowledge - Iccha)
The power of the heart (spirit) as the force behind every action or expression in an Hatha Yoga practice. (In Life.)
Alignment: Mind - Intellect - Awareness
(Divine Knowledge - Jnana)
The mindful awareness of how various parts of ourselves are integrated and interconnected.
Action: Body - Physical - Action
(Divine Action - Kriya)
The use of tangible action to express our attitude through the alignment of the body.
With these tools, the 3 A's, we want to be able to learn to align ourselves so well, that no matter what it is we are doing, we stop repeating the things that cause us and others suffering, practice Ahimsa (Non-Harming), and have joy. If you don't have a sense of a smile in your heart and soul, how can you realign in order to make that happen?
See you in class,
Namaste',
Vicki
Tuesday, August 03, 2010
Monday, July 19, 2010
The Guest House by Rumi
I was reminded this week of a wonderful prose by Rumi. A reminder that we may all need, especially during the rough times in our lives. Somethings in life come to us because of others choices, some come to us because of our own choices. What we are reminded of in this writing, is that they do come. The interesting thing that our practice of Yoga and its philosophies try to get us to do is to be aware, and then choose to "act" rather than to "react." This is a very hard thing to do, especially when emotions, old and new, are brought into the mix.
In our Hatha Yoga Practice (the physical practice of Yoga postures)we see our reactive tendencies on all three levels of our being. If we pay attention, we see that through out our practice we go through a variety of sensations: physical, emotional, and spiritual. What our practice is really begging us to do is to pay attention and to choose our actions, instead of staying in the mode of reacting. Which do we choose? Action or Reaction? It is a very interesting view if we can step back, as though we are watching ourselves from a distance, and see ourselves as we truly are. In this way we can learn some very valuable things about ourselves, and with this new knowledge, learn to stop the pattern of reacting, and choose our actions. This can help us avoid more of the bumps in life, and with that, possibly our "Guest House" visitors will be more pleasant.
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they're a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
- Rumi -
In our Hatha Yoga Practice (the physical practice of Yoga postures)we see our reactive tendencies on all three levels of our being. If we pay attention, we see that through out our practice we go through a variety of sensations: physical, emotional, and spiritual. What our practice is really begging us to do is to pay attention and to choose our actions, instead of staying in the mode of reacting. Which do we choose? Action or Reaction? It is a very interesting view if we can step back, as though we are watching ourselves from a distance, and see ourselves as we truly are. In this way we can learn some very valuable things about ourselves, and with this new knowledge, learn to stop the pattern of reacting, and choose our actions. This can help us avoid more of the bumps in life, and with that, possibly our "Guest House" visitors will be more pleasant.
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they're a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
- Rumi -
Tuesday, July 13, 2010
Class #3 - Saucha/Purity
Hi class,
This week we will learn about the discipline Saucha (Purity/Cleanliness)
Saucha - Purity and cleanliness of mind, body, spirit, and environment. We practice this discipline by continually asking ourselves if we are cleansing or soiling our body, mind, spirit, or environment.
We cleanse and are non-harming by making:
- Better food choices
- Better use of our breath (pranayama – extension and
regulation of the breath)
- Choosing asanas (postures) and/or modifications that are
beneficial to us at the present moment.
- Better choice of activities
- Better choice of those we associate with
- Better organized and clean personal space
- Better choices about our 'SELF', mind/body/spirit
- Better choices about our environment at every level
Saucha: Purity
"Purity of the body is essential for well being.
While good habits like bathing purify the external
body. Asana (Yoga postures) and
Pranayama (yoga breathing practices) cleanse it internally.
The practice of Asanas (yoga postures) tones the
entire body and removes toxins and impurities
caused by over-indulgence. Pranayama cleanses
and aerates the lungs, oxygenates the blood,
and purifies the nerves. Cleansing of the mind
through Svadhyaya (self-study) helps to keep the mind clear
from disturbing emotions like hatred, delusion, and pride.
With concentration, one obtains mastery over
the senses. This internal cleansing brings
radiance and joy. It banishes mental pain,
dejection, sorrow, and despair and brings
benevolence. When one is benevolent, one
sees the virtues in others and not merely
their faults. The respect which one shows
others makes him self respecting and able to
fight their own sorrows and differences.
This makes one ready to enter the temple of
body and see their real self in the mirror
of their mind.
Besides purity of the body, thought,
and word, pure food is also necessary. It
should be eaten to promote health, strength,
energy, and life. It should be simple,
nourishing, juicy, and soothing. Men are the
only creatures that eat when not hungry and
generally live to eat rather than eat to live.
If we eat for flavors of the tongue, we over-eat
and so suffer from digestive disorders which
throw our systems out of gear. The yogi
(a student of yoga), believes in harmony,
so they try to eat for the sake of sustaining
health and life. They try not to eat too much
or too little. They look upon their body as
the rest-house of their spirit, and guard
themselves against over-indulgence."
"Remember, if you do not take care
of your body, where will you live?"
(taken from B.K.S. Iyengar, 'Light on Yoga)
In our asana practice we strive to bring purity
and strength by practicing the asanas. We treat
our bodies with repect by keeping in tuned to
what it needs.
This week see how you can use the practice of Saucha to bring a better respect to your whole self: Mind/Body/Spirit. See how you eat, what you eat, and where you eat can have an effect on your energy, health, and even your attitude. Another aspect to pay attention to is your activities. How does what you do make you feel. Movies and TV you watch, parties you attend, people you associate with in all aspects of your life.
I’m not asking you to change anything, just pay attention. Slow down enough that you learn something about yourself (Svadhyaya: self-study). Write about your experience.
'Be sober and temperate; you will be healthy.
Bask in the sun; Spend time in the open air.
The sun and the open air are your good doctor.
Let your food be simple.
Never eat too much, but don't eat too little.
Take sufficient exercise.
Become your own physician.
~Swami Sivananda~
This week we will learn about the discipline Saucha (Purity/Cleanliness)
Saucha - Purity and cleanliness of mind, body, spirit, and environment. We practice this discipline by continually asking ourselves if we are cleansing or soiling our body, mind, spirit, or environment.
We cleanse and are non-harming by making:
- Better food choices
- Better use of our breath (pranayama – extension and
regulation of the breath)
- Choosing asanas (postures) and/or modifications that are
beneficial to us at the present moment.
- Better choice of activities
- Better choice of those we associate with
- Better organized and clean personal space
- Better choices about our 'SELF', mind/body/spirit
- Better choices about our environment at every level
Saucha: Purity
"Purity of the body is essential for well being.
While good habits like bathing purify the external
body. Asana (Yoga postures) and
Pranayama (yoga breathing practices) cleanse it internally.
The practice of Asanas (yoga postures) tones the
entire body and removes toxins and impurities
caused by over-indulgence. Pranayama cleanses
and aerates the lungs, oxygenates the blood,
and purifies the nerves. Cleansing of the mind
through Svadhyaya (self-study) helps to keep the mind clear
from disturbing emotions like hatred, delusion, and pride.
With concentration, one obtains mastery over
the senses. This internal cleansing brings
radiance and joy. It banishes mental pain,
dejection, sorrow, and despair and brings
benevolence. When one is benevolent, one
sees the virtues in others and not merely
their faults. The respect which one shows
others makes him self respecting and able to
fight their own sorrows and differences.
This makes one ready to enter the temple of
body and see their real self in the mirror
of their mind.
Besides purity of the body, thought,
and word, pure food is also necessary. It
should be eaten to promote health, strength,
energy, and life. It should be simple,
nourishing, juicy, and soothing. Men are the
only creatures that eat when not hungry and
generally live to eat rather than eat to live.
If we eat for flavors of the tongue, we over-eat
and so suffer from digestive disorders which
throw our systems out of gear. The yogi
(a student of yoga), believes in harmony,
so they try to eat for the sake of sustaining
health and life. They try not to eat too much
or too little. They look upon their body as
the rest-house of their spirit, and guard
themselves against over-indulgence."
"Remember, if you do not take care
of your body, where will you live?"
(taken from B.K.S. Iyengar, 'Light on Yoga)
In our asana practice we strive to bring purity
and strength by practicing the asanas. We treat
our bodies with repect by keeping in tuned to
what it needs.
This week see how you can use the practice of Saucha to bring a better respect to your whole self: Mind/Body/Spirit. See how you eat, what you eat, and where you eat can have an effect on your energy, health, and even your attitude. Another aspect to pay attention to is your activities. How does what you do make you feel. Movies and TV you watch, parties you attend, people you associate with in all aspects of your life.
I’m not asking you to change anything, just pay attention. Slow down enough that you learn something about yourself (Svadhyaya: self-study). Write about your experience.
'Be sober and temperate; you will be healthy.
Bask in the sun; Spend time in the open air.
The sun and the open air are your good doctor.
Let your food be simple.
Never eat too much, but don't eat too little.
Take sufficient exercise.
Become your own physician.
~Swami Sivananda~
Tuesday, July 06, 2010
Intermeditate Class #2
Hi Class,
In tonight's class we will be weaving the Yoga disciplines of Brahmacharya (Moderation), and Samtosha (Contentment), a Niyama.
The practices in yoga beg us to make every effort to study for ourselves. To research, experiment, to look into what has come before us, and be willing to change wrong ideas when we find they are incorrect. Just because it is in writing, or someone we deem more prestigious than ourselves says something, does not make it so.
A teaching of Budda states:
“Believe nothing … merely because you have been told it… Do not believe what your teacher tells you merely out of respect for the teacher. But, whatsoever, after due examination and analysis, you find conducive to the good, the benefit, the welfare of All beings -- that doctrine believe and cling to and take as your guide?”
“Your work is to discover your world, and then with all your heart, give yourself to it.”
_______________________________________________________________________________
Yoga and its disciplines were originally designed for and by the monks. As Yoga has evolved to be useful to the masses, adaptations on the practices and meanings have been made to fit into the lives of ordinary people with everyday lives. Originally this discipline meant to practice celibacy. As we know, if this were practiced by all, there would be no You or I. So, this next discipline, Brahmacharya, a Yama (Social Discipline), in particular, presented a need for a variation for the masses.
Self-Study (Svadhyaya)
A new young monk arrives at the monastery and, as with all new monks, he is assigned to help the other monks in copying the old cannons and lows of the Church by hand. He notices, howerver, that all of the monks are copying from copies, not from the original manuscript.
So the new monk goes to the head abbot to question this, pointing out that if someone made even a small error in the first copy, it would never be picked up. In fact, that error would be continued in all of the subsequent copies.
The head monk says, "We have been copying from the copies for centrueis, but you make a good point my son." So he goes down into the dark cves underneath the monastery where the original manuscripts are held as archives in a locked vault that hasn't been opened for hundreds of years.
Hours go by and nobody sees the old abbot. The young monk gets worried and goes downsstairs tolook for him. He sees the abbot banging his head against the wall, wailing "We forgot the 'R'! We forgot the 'R'! His forehead is bloody and bruised: he is crying uncontrollably.
The young monk rushes to the old abbot, asking, "What's wrong, Father?"
In a choking voice, the old abbot replies, "The word is celebrate! The word is celebrate!"
Making the effort to study for ourselves. Research, experiment, look into what has come before us, and be willing to change wrong ideas when we find they are incorrect. Just because it is in writing, or someone more prestegous than ourselves says something, does not make it so.
Budda states:
“Believe nothing … merely because you have been told it… Do not believe what your teacher tells you merely out of respect for the teacher. But, whatsoever, after due examination and analysis, you find conducive to the good, the benefit, the welfare of All
beings -- that doctrine believe and cling to and take as your guide?”
“Your work is to discover your world, and then with all your heart, give yourself to it.”
____________________________________________________________________________
*Brahmacharya:(Moderation)
Having moderation in all things. Controlling our passions and desires for pleasure: addictions to food, spending, work, drugs (especially caffeine, the most commonly over used drug), sex, etc. Being moderate also in moderation. Allow for joy to be present in life while cultivating a vigilant practice of Ahimsa(non-harming), toward yourself or others in your search for joy and happiness. Never let the need for any type of pleasure be in such excess that in controls you, instead of you controlling it. Keep alignment and balance in your life, stay connected with your Highest Self: mentally, physically, and spiritually.
Samtosha: (Contentment)
Equanimity, peace, tranquility, and acceptance of the way things are in the present, right here, right now. Cultivating a sense of joy in just being alive, an awareness and an appreciation of the moment, and not feeling bad for what isn't, but being able to truly enjoy what is. Samtosha is the ability to be honest ( Satya: truthfulness) with where you are right now, and be okay with your 'self,' and then growing and learning from that place. Samtosha does not mean 'putting up with' but rather, 'working from.' The yogi (a student of yoga) feels the lack of nothing, truly enjoying that which they have. Constant comparison with others creates discord and a lack of appreciation for what one has and who one is. So, see what you have, work to acquire what you NEED, and then be content. Set the goal to "Live Simply, so that others may simply live." (because) “The more we have, the more we have to manage.”
In our ansana practice we use Samtosha and Bramacharya to see where we are each day. To use our energy for the best good of all. We look to bring balance into our life through our Asana practice. We become aware of who we are and where we are each time we come to our mat, and then work from that place. We learn to recognize changes and to accept those changes as part of life and our learning process. We learn to stop comparing ourselves to others, to lose the desire to be better than someone else in order to feel content with ourselves and with who we are. We become and appreciate our 'self' and begin to recognize our 'True Self.' Our mat is the stage we practice playing out life and its outcomes in order to then step off our mats and into life with better awareness.
In tonight's class we will be weaving the Yoga disciplines of Brahmacharya (Moderation), and Samtosha (Contentment), a Niyama.
The practices in yoga beg us to make every effort to study for ourselves. To research, experiment, to look into what has come before us, and be willing to change wrong ideas when we find they are incorrect. Just because it is in writing, or someone we deem more prestigious than ourselves says something, does not make it so.
A teaching of Budda states:
“Believe nothing … merely because you have been told it… Do not believe what your teacher tells you merely out of respect for the teacher. But, whatsoever, after due examination and analysis, you find conducive to the good, the benefit, the welfare of All beings -- that doctrine believe and cling to and take as your guide?”
“Your work is to discover your world, and then with all your heart, give yourself to it.”
_______________________________________________________________________________
Yoga and its disciplines were originally designed for and by the monks. As Yoga has evolved to be useful to the masses, adaptations on the practices and meanings have been made to fit into the lives of ordinary people with everyday lives. Originally this discipline meant to practice celibacy. As we know, if this were practiced by all, there would be no You or I. So, this next discipline, Brahmacharya, a Yama (Social Discipline), in particular, presented a need for a variation for the masses.
Self-Study (Svadhyaya)
A new young monk arrives at the monastery and, as with all new monks, he is assigned to help the other monks in copying the old cannons and lows of the Church by hand. He notices, howerver, that all of the monks are copying from copies, not from the original manuscript.
So the new monk goes to the head abbot to question this, pointing out that if someone made even a small error in the first copy, it would never be picked up. In fact, that error would be continued in all of the subsequent copies.
The head monk says, "We have been copying from the copies for centrueis, but you make a good point my son." So he goes down into the dark cves underneath the monastery where the original manuscripts are held as archives in a locked vault that hasn't been opened for hundreds of years.
Hours go by and nobody sees the old abbot. The young monk gets worried and goes downsstairs tolook for him. He sees the abbot banging his head against the wall, wailing "We forgot the 'R'! We forgot the 'R'! His forehead is bloody and bruised: he is crying uncontrollably.
The young monk rushes to the old abbot, asking, "What's wrong, Father?"
In a choking voice, the old abbot replies, "The word is celebrate! The word is celebrate!"
Making the effort to study for ourselves. Research, experiment, look into what has come before us, and be willing to change wrong ideas when we find they are incorrect. Just because it is in writing, or someone more prestegous than ourselves says something, does not make it so.
Budda states:
“Believe nothing … merely because you have been told it… Do not believe what your teacher tells you merely out of respect for the teacher. But, whatsoever, after due examination and analysis, you find conducive to the good, the benefit, the welfare of All
beings -- that doctrine believe and cling to and take as your guide?”
“Your work is to discover your world, and then with all your heart, give yourself to it.”
____________________________________________________________________________
*Brahmacharya:(Moderation)
Having moderation in all things. Controlling our passions and desires for pleasure: addictions to food, spending, work, drugs (especially caffeine, the most commonly over used drug), sex, etc. Being moderate also in moderation. Allow for joy to be present in life while cultivating a vigilant practice of Ahimsa(non-harming), toward yourself or others in your search for joy and happiness. Never let the need for any type of pleasure be in such excess that in controls you, instead of you controlling it. Keep alignment and balance in your life, stay connected with your Highest Self: mentally, physically, and spiritually.
Samtosha: (Contentment)
Equanimity, peace, tranquility, and acceptance of the way things are in the present, right here, right now. Cultivating a sense of joy in just being alive, an awareness and an appreciation of the moment, and not feeling bad for what isn't, but being able to truly enjoy what is. Samtosha is the ability to be honest ( Satya: truthfulness) with where you are right now, and be okay with your 'self,' and then growing and learning from that place. Samtosha does not mean 'putting up with' but rather, 'working from.' The yogi (a student of yoga) feels the lack of nothing, truly enjoying that which they have. Constant comparison with others creates discord and a lack of appreciation for what one has and who one is. So, see what you have, work to acquire what you NEED, and then be content. Set the goal to "Live Simply, so that others may simply live." (because) “The more we have, the more we have to manage.”
In our ansana practice we use Samtosha and Bramacharya to see where we are each day. To use our energy for the best good of all. We look to bring balance into our life through our Asana practice. We become aware of who we are and where we are each time we come to our mat, and then work from that place. We learn to recognize changes and to accept those changes as part of life and our learning process. We learn to stop comparing ourselves to others, to lose the desire to be better than someone else in order to feel content with ourselves and with who we are. We become and appreciate our 'self' and begin to recognize our 'True Self.' Our mat is the stage we practice playing out life and its outcomes in order to then step off our mats and into life with better awareness.
Monday, July 05, 2010
The Web of Life
“Humankind has not woven the web of life, we are but one thread within it. What ever we do to the web, we do to ourselves. All things are bound together. All things connect.”
Chief Seattle
Some possible things to journal about:
What does this philosophy mean to you?
How have you effected the 'Web of Life' thus far?
What effect would you like to have on it in the future?
Chief Seattle
Some possible things to journal about:
What does this philosophy mean to you?
How have you effected the 'Web of Life' thus far?
What effect would you like to have on it in the future?
Sunday, June 27, 2010
Syllabus Summer 2010
Hi Class,
Our first class is June 29, 2010. *** The first class will go the full time, and will give important instruction for the rest of the session, as each class will build on the prior class.
Pasted below is the the Yoga class syllabus. The ESSF department has made a standard form, which is part of every class's syllabus which clarifies University Requirements for acquiring Credit. All that I have added is the Class Description and the Class Objectives. This class is a Credit/No Credit graded Class. No Letter grade is given for any fitness class.
For this class, you are required to have a written component. I require a journal entry to be written based on the topics we discuss in class and that we incorporate into our Yoga Practice. This does not need to be long, but I do want some thought put into your writings. I put our discussion topics, and all class communication on my blog at: youryoga.blogspot.com. Some of the weekly topics will include some questions at the end that are there to stimulate your thinking. They do not need to be answered, but you might choose to do so. Some times there will not be any questions listed on the weekly philosophies. I would like you to still respond with your feelings about the subject matter. There are no right or wrong ways to write your feelings and opinions. Your entries only require you to write what you feel, and learn about during your own 'Self study' (Svadhyaya).
The syllabus below is for the yoga courses that I teach. I Teach an Ashtanga Influenced Active Flow Yoga Style. Each class will include some restorative elements at the end of class. You don't need to be able to become a human pretzel in these classes. There are always modifications for every pose. Please be willing to ask for guidance, make modifications when needed, and embrace your challenges.
This e-mail as well as other information important to these classes will be placed on my blog at: youryoga.blogspot.com. Check the blog weekly as it will help you keep up with the information that you will need in order to fulfill the written component of this class.
If you are pregnant or trying to become pregnant and do not already practice yoga, you need to take a Prenatal Yoga class first. If you have already taken a prenatal class, please bring a note from your DR. okaying your participation, and talk to me before class.
If you are taking this class non-credit, you are not required to adhere to the requirements in the syllabus.
See you Tuesday,
Vicki Yost
-----------------------------------------------------------------------------------
Intermediate - ESSF 1058
Beginning Yoga - ESSF 1057
Days and Times: Tuesdays 6-8 PM
Instructor: Vicki Yost
Contact Info: VLNY57@yahoo.com
Course Description:
This class is a Flow/Vinyasa Yoga style: connecting the movement of the body with the movement of the breath. In this class the student will learn and practice the elements and postures of Hatha Yoga in a vinyasa style format (the practice of linking together movement with breath). This style is a very energizing and cleansing style of yoga. It combines flexibility, strength training, balance and endurance, while learning classical postures and breathing techniques. Each class will build upon the class before it. Classes will include yoga history, theory, and philosophy.
Course Objectives:
To gain knowledge of what the Practice of Yoga actually is. To gain knowledge of Hatha Yoga postures; to gain a better mind/body connection. To build strength, stamina, balance, and core stability. To learn to correct muscle and flexibility imbalances. To improve mental focus, physical posture and body awareness. To gain a good general knowledge of yoga. To, Above All, learn to fully breath and to be fully present.
Course Requirements:
The requirements of the student include attending each day of class in appropriate, loose fitting clothing with appropriate foot attire that will be discussed in class the first week. It is recommended that each student brings in a full water bottle to class each day to prevent overheating, dehydration, and promote health. Each student must also document their attendance on the roll sheet provided by the instructor. Failure to do so will result in a recorded absence for that class. Students will be required to adhere to the University of Utah?s Behavior Code. CLASS WILL NOT END UNTIL ALL EQUIPMENT HAS BEEN PUT AWAY PROPERLY.
Grading Policy:
As per Exercise and Sport Science departmental policy, each student must attend 80% of the total number of classes to earn credit for this course. This attendance is documented each day in class. Any student taking this course for credit must also complete and turn in a written assignment. Details and instructions for this assignment will be provided by the instructor during class. Attendance is crucial to receive this information. For students taking the course for non-credit, record of attendance and submittance of the assignment given in class is not necessary.
Written Assignment:
The Written Assignment will require the student to submit weekly journal entries during the session. The Journal Entries should consist of the student expressing, in writing, their own thoughts and philosophies as they pertain to the yoga philosophies that will be posed to them in class each week. There is no wrong way to express these personal thoughts.
If a student misses a class, they are still required to submit an entry for that week, discussing their view or personal philosophy on the week's subject. Journal Entries need to be "DETAILED and WELL THOUGHT OUT." To get credit for the written assignments journal need to be submitted with your full name included.
Tardiness:
Being 10 minutes late to class equates to one tardy. Two tardies equals one absence.
Accommodations:
The University of Utah seeks to provide equal access to its programs, services, and activities for people with disabilities. If you will need accommodations in class, reasonable prior notice needs to be given to the instructor and to the Center for Disability Services (CDS), 162 Olpin Union bldg., 581-5020 to make arrangements for accommodations. CDS will work with you and the instructor to make arrangements for accommodations.
Student Code:
Students Rights and Responsibilities is provided in detail on the University of Utah web page www.saff.utah.edu/code.html.
Special Dates:
Holidays: Refer to Academic Calendar
Due date of assignment: A journal is the written requirement due the last day of
class.
Last day to add class: refer to Academic Calendar
Last day to drop class: refer to Academic Calendar
Our first class is June 29, 2010. *** The first class will go the full time, and will give important instruction for the rest of the session, as each class will build on the prior class.
Pasted below is the the Yoga class syllabus. The ESSF department has made a standard form, which is part of every class's syllabus which clarifies University Requirements for acquiring Credit. All that I have added is the Class Description and the Class Objectives. This class is a Credit/No Credit graded Class. No Letter grade is given for any fitness class.
For this class, you are required to have a written component. I require a journal entry to be written based on the topics we discuss in class and that we incorporate into our Yoga Practice. This does not need to be long, but I do want some thought put into your writings. I put our discussion topics, and all class communication on my blog at: youryoga.blogspot.com. Some of the weekly topics will include some questions at the end that are there to stimulate your thinking. They do not need to be answered, but you might choose to do so. Some times there will not be any questions listed on the weekly philosophies. I would like you to still respond with your feelings about the subject matter. There are no right or wrong ways to write your feelings and opinions. Your entries only require you to write what you feel, and learn about during your own 'Self study' (Svadhyaya).
The syllabus below is for the yoga courses that I teach. I Teach an Ashtanga Influenced Active Flow Yoga Style. Each class will include some restorative elements at the end of class. You don't need to be able to become a human pretzel in these classes. There are always modifications for every pose. Please be willing to ask for guidance, make modifications when needed, and embrace your challenges.
This e-mail as well as other information important to these classes will be placed on my blog at: youryoga.blogspot.com. Check the blog weekly as it will help you keep up with the information that you will need in order to fulfill the written component of this class.
If you are pregnant or trying to become pregnant and do not already practice yoga, you need to take a Prenatal Yoga class first. If you have already taken a prenatal class, please bring a note from your DR. okaying your participation, and talk to me before class.
If you are taking this class non-credit, you are not required to adhere to the requirements in the syllabus.
See you Tuesday,
Vicki Yost
-----------------------------------------------------------------------------------
Intermediate - ESSF 1058
Beginning Yoga - ESSF 1057
Days and Times: Tuesdays 6-8 PM
Instructor: Vicki Yost
Contact Info: VLNY57@yahoo.com
Course Description:
This class is a Flow/Vinyasa Yoga style: connecting the movement of the body with the movement of the breath. In this class the student will learn and practice the elements and postures of Hatha Yoga in a vinyasa style format (the practice of linking together movement with breath). This style is a very energizing and cleansing style of yoga. It combines flexibility, strength training, balance and endurance, while learning classical postures and breathing techniques. Each class will build upon the class before it. Classes will include yoga history, theory, and philosophy.
Course Objectives:
To gain knowledge of what the Practice of Yoga actually is. To gain knowledge of Hatha Yoga postures; to gain a better mind/body connection. To build strength, stamina, balance, and core stability. To learn to correct muscle and flexibility imbalances. To improve mental focus, physical posture and body awareness. To gain a good general knowledge of yoga. To, Above All, learn to fully breath and to be fully present.
Course Requirements:
The requirements of the student include attending each day of class in appropriate, loose fitting clothing with appropriate foot attire that will be discussed in class the first week. It is recommended that each student brings in a full water bottle to class each day to prevent overheating, dehydration, and promote health. Each student must also document their attendance on the roll sheet provided by the instructor. Failure to do so will result in a recorded absence for that class. Students will be required to adhere to the University of Utah?s Behavior Code. CLASS WILL NOT END UNTIL ALL EQUIPMENT HAS BEEN PUT AWAY PROPERLY.
Grading Policy:
As per Exercise and Sport Science departmental policy, each student must attend 80% of the total number of classes to earn credit for this course. This attendance is documented each day in class. Any student taking this course for credit must also complete and turn in a written assignment. Details and instructions for this assignment will be provided by the instructor during class. Attendance is crucial to receive this information. For students taking the course for non-credit, record of attendance and submittance of the assignment given in class is not necessary.
Written Assignment:
The Written Assignment will require the student to submit weekly journal entries during the session. The Journal Entries should consist of the student expressing, in writing, their own thoughts and philosophies as they pertain to the yoga philosophies that will be posed to them in class each week. There is no wrong way to express these personal thoughts.
If a student misses a class, they are still required to submit an entry for that week, discussing their view or personal philosophy on the week's subject. Journal Entries need to be "DETAILED and WELL THOUGHT OUT." To get credit for the written assignments journal need to be submitted with your full name included.
Tardiness:
Being 10 minutes late to class equates to one tardy. Two tardies equals one absence.
Accommodations:
The University of Utah seeks to provide equal access to its programs, services, and activities for people with disabilities. If you will need accommodations in class, reasonable prior notice needs to be given to the instructor and to the Center for Disability Services (CDS), 162 Olpin Union bldg., 581-5020 to make arrangements for accommodations. CDS will work with you and the instructor to make arrangements for accommodations.
Student Code:
Students Rights and Responsibilities is provided in detail on the University of Utah web page www.saff.utah.edu/code.html.
Special Dates:
Holidays: Refer to Academic Calendar
Due date of assignment: A journal is the written requirement due the last day of
class.
Last day to add class: refer to Academic Calendar
Last day to drop class: refer to Academic Calendar
Sunday, June 06, 2010
Vicki Yost - Personal Bio
Vicki L. Yost
E-RYT 500 (Yoga Alliance Registered - Experienced at the 500 hr Level)
NASM CES (Corrective Exercise Specialist)
Contact info:
VLNY57@yahoo.com
Vicki was introduced to yoga after giving birth to her 3rd child at the age of 23, in 1981. Realizing the child she still was, she saw the need to find herself in the midst of her many responsibilities: Mother, Wife, and true partners in a Farming and Trucking Business with her husband Date. She still drives part-time for FedEx National LTL as a single driver of Double and Triple Trailers. She has enjoyed the wonderful gift of being able to see this country through the different seasons and taking in the sights only Nature can create. She has been married since 1975, has 4 children, and 11 grandchildren. Throughout these life experiences Vicki has been studying yoga and mind/body/spirit topics. Through her study and practice of Yoga, she has recognized the amazing gift of being part of nature recreating itself, and the true joys of life.
Vicki has been teaching professionally since 2001. She has fully enjoyed every aspect of the process it took to become a teacher, and now loves sharing the gifts Yoga has brought into her life. She has a deep respect and gratitude for all the teachers that came before her and who have helped her on her yogic journey. Many of them she has not known personally, but who were and are very much a part of her growth. She teaches with a strong influence of the Ashtanga Yoga Style, with an emphasis on the Yoga philosophies and traditions.
Vicki is presently teaching “The Yoga Teacher Training at the University of Utah” as well as other yoga classes at the 'U'. She also takes classes into Corporate settings, and provides Private and Semi-Private classes. You can follow my class blog info at: youryoga.blogspot.com
E-RYT 500 (Yoga Alliance Registered - Experienced at the 500 hr Level)
NASM CES (Corrective Exercise Specialist)
Contact info:
VLNY57@yahoo.com
Vicki was introduced to yoga after giving birth to her 3rd child at the age of 23, in 1981. Realizing the child she still was, she saw the need to find herself in the midst of her many responsibilities: Mother, Wife, and true partners in a Farming and Trucking Business with her husband Date. She still drives part-time for FedEx National LTL as a single driver of Double and Triple Trailers. She has enjoyed the wonderful gift of being able to see this country through the different seasons and taking in the sights only Nature can create. She has been married since 1975, has 4 children, and 11 grandchildren. Throughout these life experiences Vicki has been studying yoga and mind/body/spirit topics. Through her study and practice of Yoga, she has recognized the amazing gift of being part of nature recreating itself, and the true joys of life.
Vicki has been teaching professionally since 2001. She has fully enjoyed every aspect of the process it took to become a teacher, and now loves sharing the gifts Yoga has brought into her life. She has a deep respect and gratitude for all the teachers that came before her and who have helped her on her yogic journey. Many of them she has not known personally, but who were and are very much a part of her growth. She teaches with a strong influence of the Ashtanga Yoga Style, with an emphasis on the Yoga philosophies and traditions.
Vicki is presently teaching “The Yoga Teacher Training at the University of Utah” as well as other yoga classes at the 'U'. She also takes classes into Corporate settings, and provides Private and Semi-Private classes. You can follow my class blog info at: youryoga.blogspot.com
Wednesday, May 26, 2010
Make-up Options
Things you can do to make-up a class with my prior permission:
1. Come to one of my other classes:
I teach at the University, in the HYPR West building, RM #105, at:
3:25-4:15 pm, 4:25-5:15 pm, 6-8:00 pm, and 8-10 pm, each Tuesday.
2. You may take another class from another instructor, send me an e-mail stating the
instructor's name, the date and time, the style of yoga, and something about your
experience.
3. You may get a yoga video, do the video practice, and send me an e-mail about your
experience. Include the name of the video, the instructor, and when and where you
practiced.
4. You may put together your own practice, do the practice, and send me an e-mail
about this experience.
1. Come to one of my other classes:
I teach at the University, in the HYPR West building, RM #105, at:
3:25-4:15 pm, 4:25-5:15 pm, 6-8:00 pm, and 8-10 pm, each Tuesday.
2. You may take another class from another instructor, send me an e-mail stating the
instructor's name, the date and time, the style of yoga, and something about your
experience.
3. You may get a yoga video, do the video practice, and send me an e-mail about your
experience. Include the name of the video, the instructor, and when and where you
practiced.
4. You may put together your own practice, do the practice, and send me an e-mail
about this experience.
Monday, May 24, 2010
Tuesday, May 18, 2010
Monday, May 17, 2010
Basic Yoga Info
Basic Yoga Information
Yoga means to yoke, to unite, to bring together opposites, to connect the external with the internal: Body/Mind/Spirit.
Things to do for class:
Come to Class with:
1. Clothing that is flexible and comfortable yet not too loose.
Do not wear clothing that might get in your way or cause any restriction
in your movements. Make sure it is clothing that will not cause you or another class member to be uncomfortable.
2. An empty stomach. Three to four hours after a large meal. One
to two hours after a snack. Food in your stomach in a yoga class can be
very uncomfortable.
3. A commitment to learning, experiencing and exploring yourself,
and an acceptance of who you are and where you are at in your yoga practice
day to day. Leave your ego outside of class.
4. Personal equipment if it is labeled properly. The University
provides all necessary equipment that will be used in class. Water
bottles and towels are optional.
2. Have an open mind. Come with NO self expectations, and an acceptance of who you are Right Now. Be intuitive to what YOUR BODY needs, not what your ego needs. Have a commitment to learning, experiencing, and having patience with the WHOLE Yoga experience.
“Yoga is like Music. The rythmn of the body, the melody of the mind, and the harmony of the soul, create the symphony of life.”
B.K.S. Iyengar
Things to pay attention to during class:
1. Being Present
Be present in “the Now;” leaving the worldly influences and stresses outside the class. Tune into how you are feeling physically, emotionally, and spiritually NOW, TODAY.
2. Your Breath
Use only nose breathing: (Unless a health issue makes that uncomfortable.)
Breathing in and out of the nose allows the breath to warm the body, brings an evenness to the breath, and allows you to meditate on the sound of your breath. The breath is TOP priority in yoga. Yoga is essentially a breathing exercise, bringing Prana(life force) deeper into the body. Keeping the breath deep and fluid brings a sense of calm and focus to your practice, and teaches you the ability to bring that same sense of ease to other aspects of your life.
If your breath becomes shallow or choppy, this indicates you are going too far, trying too hard, or that your body needs to take a break. Child’s pose is a good place to go at that time. Remembering yoga is about releasing tension, not building it. Honor your body, and your body will honor you. Learn to truly listen.
3. Yoga is non-judgmental
There is no such thing as a perfect pose. It is called a Yoga Practice, not yoga perfection. Everybody is different genetically as well as having different life experiences that brings you to how you are now. Keep your ego out of your practice and tune into feeling sensation. As long as you are feel sensation while in a pose, you are gaining the benefits. Your understanding of the pose will develop as you practice.
How flexible you are has nothing to do with being able to do yoga. We practice yoga to get more flexible, not because we are flexible. The important thing is to go into the pose until you feel sensation, and then let your breath monitor how deeply you progress into it. Your breath will never let you go past your edge. Listen to your breath. Keep it even and smooth. Come out of a pose with the same level of mindfulness you go into a pose. Be willing to let your body come in and out of a pose when it needs to. Honor your body. Learn to recognize and accept where you are, and then work from there to move forward, challenging yourself within your limits.
4. Svadhyaya (Self-Study)
Use the self-awareness you develop in class throughout your daily activities. Practice living in “the Now.’ Deep breathing always to stay calm as well as keeping a good supply of oxygen in your blood. If you are tired, focus on lengthening the inhales. If you are agitated or feeling stress, focus on longer exhales.
Pay attention to your posture. Are you keeping your low belly in to prevent back strain? Are you keeping your spine long and in alignment? Are you paying attention to body alignment as you perform daily tasks? Are you living Your Yoga?
5. Practice Ahimsa (non-harming)at all times
In your yoga practice, and life, the practice of Ahimsa (non-harming) can change struggling and irritation into acting with awareness. In this way, you are always acting in harmony with life. A way of checking with yourself as to whether or not you are practicing Ahimsa, is to pose the question to yourself of:
Is it kind? Is it true? Is it necessary?
This will make all the difference.
Namaste’
Namaste': Pronounced (naw-mu-stay)
Joining the palms of the hands is a gesture of prayer in many cultures.
In India, this gesture, known as Namaste' is a sign of respect, used in
greeting, paying homage, and acknowledging a gift. The right and left
hands can be said to represent our active and passive sides, so joining
them evenly can suggest the harmonization of these complementary
opposites in our nature.
Namaste' is often used at the end of a yoga session by the teacher to thank the students for their participation and for the energy they share with the class, and is used by the students to in turn thank the teacher. The word 'Namaste' translated means:
I honor the place in you in which the Divine Spirit/Universal Spirit dwells.
I honor the place in you which is of love, faith, truth, light, and peace.
When you are in that place in you, and I am in that place in me,
we are one.
And so at the end of class, with respect and gratitude to each other, we say, "Namaste."
Yoga means to yoke, to unite, to bring together opposites, to connect the external with the internal: Body/Mind/Spirit.
Things to do for class:
Come to Class with:
1. Clothing that is flexible and comfortable yet not too loose.
Do not wear clothing that might get in your way or cause any restriction
in your movements. Make sure it is clothing that will not cause you or another class member to be uncomfortable.
2. An empty stomach. Three to four hours after a large meal. One
to two hours after a snack. Food in your stomach in a yoga class can be
very uncomfortable.
3. A commitment to learning, experiencing and exploring yourself,
and an acceptance of who you are and where you are at in your yoga practice
day to day. Leave your ego outside of class.
4. Personal equipment if it is labeled properly. The University
provides all necessary equipment that will be used in class. Water
bottles and towels are optional.
2. Have an open mind. Come with NO self expectations, and an acceptance of who you are Right Now. Be intuitive to what YOUR BODY needs, not what your ego needs. Have a commitment to learning, experiencing, and having patience with the WHOLE Yoga experience.
“Yoga is like Music. The rythmn of the body, the melody of the mind, and the harmony of the soul, create the symphony of life.”
B.K.S. Iyengar
Things to pay attention to during class:
1. Being Present
Be present in “the Now;” leaving the worldly influences and stresses outside the class. Tune into how you are feeling physically, emotionally, and spiritually NOW, TODAY.
2. Your Breath
Use only nose breathing: (Unless a health issue makes that uncomfortable.)
Breathing in and out of the nose allows the breath to warm the body, brings an evenness to the breath, and allows you to meditate on the sound of your breath. The breath is TOP priority in yoga. Yoga is essentially a breathing exercise, bringing Prana(life force) deeper into the body. Keeping the breath deep and fluid brings a sense of calm and focus to your practice, and teaches you the ability to bring that same sense of ease to other aspects of your life.
If your breath becomes shallow or choppy, this indicates you are going too far, trying too hard, or that your body needs to take a break. Child’s pose is a good place to go at that time. Remembering yoga is about releasing tension, not building it. Honor your body, and your body will honor you. Learn to truly listen.
3. Yoga is non-judgmental
There is no such thing as a perfect pose. It is called a Yoga Practice, not yoga perfection. Everybody is different genetically as well as having different life experiences that brings you to how you are now. Keep your ego out of your practice and tune into feeling sensation. As long as you are feel sensation while in a pose, you are gaining the benefits. Your understanding of the pose will develop as you practice.
How flexible you are has nothing to do with being able to do yoga. We practice yoga to get more flexible, not because we are flexible. The important thing is to go into the pose until you feel sensation, and then let your breath monitor how deeply you progress into it. Your breath will never let you go past your edge. Listen to your breath. Keep it even and smooth. Come out of a pose with the same level of mindfulness you go into a pose. Be willing to let your body come in and out of a pose when it needs to. Honor your body. Learn to recognize and accept where you are, and then work from there to move forward, challenging yourself within your limits.
4. Svadhyaya (Self-Study)
Use the self-awareness you develop in class throughout your daily activities. Practice living in “the Now.’ Deep breathing always to stay calm as well as keeping a good supply of oxygen in your blood. If you are tired, focus on lengthening the inhales. If you are agitated or feeling stress, focus on longer exhales.
Pay attention to your posture. Are you keeping your low belly in to prevent back strain? Are you keeping your spine long and in alignment? Are you paying attention to body alignment as you perform daily tasks? Are you living Your Yoga?
5. Practice Ahimsa (non-harming)at all times
In your yoga practice, and life, the practice of Ahimsa (non-harming) can change struggling and irritation into acting with awareness. In this way, you are always acting in harmony with life. A way of checking with yourself as to whether or not you are practicing Ahimsa, is to pose the question to yourself of:
Is it kind? Is it true? Is it necessary?
This will make all the difference.
Namaste’
Namaste': Pronounced (naw-mu-stay)
Joining the palms of the hands is a gesture of prayer in many cultures.
In India, this gesture, known as Namaste' is a sign of respect, used in
greeting, paying homage, and acknowledging a gift. The right and left
hands can be said to represent our active and passive sides, so joining
them evenly can suggest the harmonization of these complementary
opposites in our nature.
Namaste' is often used at the end of a yoga session by the teacher to thank the students for their participation and for the energy they share with the class, and is used by the students to in turn thank the teacher. The word 'Namaste' translated means:
I honor the place in you in which the Divine Spirit/Universal Spirit dwells.
I honor the place in you which is of love, faith, truth, light, and peace.
When you are in that place in you, and I am in that place in me,
we are one.
And so at the end of class, with respect and gratitude to each other, we say, "Namaste."
Ashtanga Yoga (Eight Limb Yoga)
1. Yama - Ethical Social Disciplines
2. Niyama – Ethical Personal Disciplines
3. Asana – Posture
4. Pranayama – Breath Control
5. Pratyahara – Sense withdrawal
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi - A state of joy and peace/Union with your highest self/Union with God
Through regulation of practice, the eight limbs are nourished. Personal insights begin to manifest. We become aware of what we put in our bodies and how we interact with the world around us. From this type of introspection, the qualities of Yama and Niyama begin to develop. Asanas and Pranayama grow when focused awareness of the breath is applied while practicing each posture. As we keep the mind fixed on the sound and quality of our breath, the senses are encouraged to turn inward and the element of Pratyahara manifests. As we improve our abilities of controlling the senses from wandering during practice, the subtle quality of concentration deepens in the form of Dharana. In time, the practice moves further internally and refinement of concentration develops as our ability to remain present is enhanced. The practice then grows into a deep resounding meditative experience known as Dhyana. At this stage, we are creating greater potential to explore the finest realms of yoga known as Samadhi, in which we realize the pure essence of all that exists.
The development of these limbs does not unfold in a linear fashion. They sprout when the time is appropriate. There is no way to rush the growth of a tree. It will expand as our understanding of the depths of yoga matures. Patience may be the greatest tool to assist in our journey down the scenic path of Ashtanga Yoga. It winds through all facets of life. Ashtanga may be utilized as a method of keeping physically fit or it may be traversed as a pathway to explore the subtle realms of spirituality. Whatever purpose we choose, there is only one method to reap its benefits: Practice!
From Ashtanga Yoga “The Practice Manual” by David Swensen
2. Niyama – Ethical Personal Disciplines
3. Asana – Posture
4. Pranayama – Breath Control
5. Pratyahara – Sense withdrawal
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi - A state of joy and peace/Union with your highest self/Union with God
Through regulation of practice, the eight limbs are nourished. Personal insights begin to manifest. We become aware of what we put in our bodies and how we interact with the world around us. From this type of introspection, the qualities of Yama and Niyama begin to develop. Asanas and Pranayama grow when focused awareness of the breath is applied while practicing each posture. As we keep the mind fixed on the sound and quality of our breath, the senses are encouraged to turn inward and the element of Pratyahara manifests. As we improve our abilities of controlling the senses from wandering during practice, the subtle quality of concentration deepens in the form of Dharana. In time, the practice moves further internally and refinement of concentration develops as our ability to remain present is enhanced. The practice then grows into a deep resounding meditative experience known as Dhyana. At this stage, we are creating greater potential to explore the finest realms of yoga known as Samadhi, in which we realize the pure essence of all that exists.
The development of these limbs does not unfold in a linear fashion. They sprout when the time is appropriate. There is no way to rush the growth of a tree. It will expand as our understanding of the depths of yoga matures. Patience may be the greatest tool to assist in our journey down the scenic path of Ashtanga Yoga. It winds through all facets of life. Ashtanga may be utilized as a method of keeping physically fit or it may be traversed as a pathway to explore the subtle realms of spirituality. Whatever purpose we choose, there is only one method to reap its benefits: Practice!
From Ashtanga Yoga “The Practice Manual” by David Swensen
Yamas and Niyamas
Yamas and Niyamas: Classical Ethical Guidelines
The Yamas and Niyamas are disciplines that help us develop our character. A true practice of yoga includes the development of a good character. The philosophies of yoga recognize that ALL aspects of the 'self’ need to be cultivated to be healthy, and is a holistic practice: MIND/BODY/SPIRIT.
Yamas: Ethical Guidelines (Behavior restraints)
Disciplines for the yoga student to develop pertaining to her/his relationship their outer environment. These disciplines will help the yoga student to cultivate a healthy relationship with other people, nature, the Universe, and all of Creation. All the yamas apply to thoughts, words, anddeeds . There are five: Ahimsa (Non-Harming, Non-Violence), Satya (Truthfulness), Asteya (Non-Stealing), Brahmacharya (Moderation in ALL Things), Aparigraha (Greedlessness).
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Ahimsa: (Non-Violence ; Love; Compassion)
Ahimsa means non-violence. It is more than the practice of not killing. The practice of Ahimsa begs for us to develop the ability to truly love, have compassion, and embrace all of creation. The yogi (a student of Yoga) believes that to kill, to destroy, or cause harm to a thing or being is to insult its and our Creator. Practicing Ahimsa brings us to the recognition that violence arises out of fear, weakness, ignorance or restlessness. We recognize that to curb violence, what is needed most, is to have freedom from fear. Violence is bound to decline when human beings learn to base their faith upon reality and investigation rather than upon ignorance and supposition. The practice of Ahimsa brings us to the recognition of our connection with all of creation. We gain the knowledge that every creature has as much right to live as we have. We gain the ability to look upon all creation, including ourselves, with eyes of love.
In an asana practice we use the Yama of Ahimsa towards our physical and emotion self. We can use the practice of Ahimsa to recognize when we are at our edge. We can use the practice of Ahimsa to cultivate a nurturing attitude toward ourselves and others in a class asana practice. We can learn to keep our ego out of the Yoga room and tune into what our bodies and minds really need to strengthen and develop in a positive way. Pain is not part of a yoga practice. To be violent to the body means we are no longer listening to it. Violence and awareness cannot coexist. When we are forcing, we are not feeling. When we are feeling, we cannot be forcing. One of the main purposes of the practice of Yoga Asanas is to cultivate feeling and awareness in the body. To cause pain, emotionally or physically, in any way, is to go against the Yama of Ahimsa, and thus the practice of Yoga.
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Satya: (Truthfulness)
Satya means to speak the truth, yet it is not always desirable to speak the truth come what may, for it could harm someone unnecessarily. We must consider first if we are practicing Ahimsa, it is top priority in the true practice of Yoga. We have to consider what we say, how we say it, and in what way it could affect others. If speaking the truth has negative consequences for another, and serves no purpose, then it is better to say nothing. A simple example would be:
The colors a person has chosen to put together, in an outfit they have on, is not very becoming. Keeping that opinion to yourself would be appropriate. There is no need to comment on the matter.
Satya should never come into conflict with our efforts to behave with Ahimsa (non-harming). If a situation will bring harm to another no matter what, choosing an option that would cause the least harm is the appropriate action. Another way to decide an what action to take is to ask these three basic questions:
“Is it true? Is it kind? Is it necessary?”
Satya also means being genuine and authentic to our inner nature, having integrity, honesty, being honorable, not lying, not concealing, not down playing or exaggerating. Just basically being truthful in all aspects of life.
In your yoga asana practice, let your personality shine through and your needs of the moment be met. If you have had a very physical day, focus more on the calming down aspects of your practice. If you have had a mentally challenging day, focus more on the physical aspects of your practice. Don’t just decide, with out any thought, how your practice should go. Don’t let others sway your judgment on what is right for you. Be authentic and truthful to yourself, and practice what you know to be right. Your intuition is always right.
================================================
Asteya: (Non-Stealing)
Not taking what is not yours - money, goods, or credit. Not robbing people of their own experiences and freedom. Not robbing yourselve of your own experiences and freedoms. Non-desire for another's possessions, qualities, or status. Not taking more than we need. Not wasting things, such as water, time, money, etc., especially someone else's. Having gratitude for the gifts we have been given. (It is stealing to not show gratitude for gifts of any kind. Breath, Life, etc.)
Your life is a gift, to you, as well as to the world. At
conception you have been given everything you need to become
who you are. Like a finger print, you are also unique. There
has never been, and will never be anyone just like you. What
you bring to the world can only be brought to the world by
you. What you choose not to bring to the world through your
unique gifts will be lost forever.
Breath is also a gift. It comes to us without asking. If we tried to stop our breath by holding it, we would eventually past out, and then our breath would come back in, without our conscious effort.
Using our breath we can change how we feel, the rhythm of our heart, and our energy. A slow breath can create calmness when agitated, a fast breath can bring more energy when tired, and a steady breath can help to bring focus to the mind. Choosing what quality we bring to our breath lets us enjoy the gift of breath more. Feeling gratitude for the gift of each breath can bring a new awareness to you. Try to feel a sense of gratitude for each breath, and feel how it changes your attitude as well as your life. Remember, if you only half breath, you can only half live.
In our asana practice we can use Asteya to let go of fear, and explore our 'self' on many levels.
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Brahmacharya: (Moderation)
The practice of having moderation in all things. Controlling our passions and desires
for pleasure: addictions to food, spending, work, drugs (caffeine), sex etc. Being moderate also in moderation. Allow for joy to be present in life, while cultivating a vigilant practice of Ahimsa (non-harming), toward yourself or others in your search for joy and happiness. Never let the need for any type of pleasure be in such excess that it controls you, instead of you controlling it. Keep alignment and balance in your. Stay connected with your Highest Self: mentally, physically, and spiritually.
In our asana practice we can use this concept to see the imbalances we create in our physical bodies by repetitive movement. Only doing what is easy or what feels natural can create imbalances. In our practice we feel and see what our bodies need and where imbalances are, and then we work to correct them. Allowing ourselves to be challenged, yet not over challenged.
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Aparigraha: (Non-possessiveness, greedless, Non-covetousness, simplicity.)
Another facet of Asteya (non-stealing), which asks us to avoid the kind of stealing that is motivated by a greed springing from a perceived lack of abundance. Aparigraha is a greed that is rooted in jealousy. Jealousy means that we desire to be what someone else is, or to have what someone else has. Jealousy is based out of fear. Maybe a fear of being inadequate. In practicing Aparigraha, we do not hoard or collect things beyond our needs, physically and/or emotionally. Not being controlled by our fears. Collecting things only distracts us from our inner self, our true self. Rather than finding out who we are, we hide behind our collections, allowing our collections to define who we are.
Practicing Aparigraha helps you to find who you truly are, to find your uniqueness within, and to then fulfill your life's mission that only you can fulfill. In finding your true self, you no longer feel the desire to have what someone else has, or be what someone else is, finding contentment within.
In your yoga practice, learn to practice alone, even in a large class. Look to discover and to learn, not to judge or compare yourself to others, and then bring your gaze inward. In this way you will stay in tuned to your own body, your own capacity, and your own needs. Learn to continually challenge yourself, to let go of your fears, to move from your comfort zone, to allow yourself to go deeper while never going past your edge. Learn to let go and enjoy the journey.
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Niyamas: Ethical guidelines (Personal restraints)
Ethical guidelines and practices for the Yoga student pertaining to their development of their "self" and are inner practices. Observances of one’s own
cleanliness body, mind, and spirit, including thoughts, words, and deeds. There are five: Svadhyaya, Tapas, Samtosa, Saucha, and Ishvara Pranidhana.
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Svadhyaya: (the study of the self)
This practice of self study is an all encompassing practice. We do this consciously or unconsciously every moment of every day. What yoga tries to instill in us is the awareness of when we are reacting instead of acting, and living with awareness or non-awareness. Simply put, "Learning to just pay attention and be aware in every moment of your life." As you learn to truly live life with total attention, every moment is an experience to learn from and appreciate, even the not so fun times. With an unconscious living of life, we keep repeating patterns that cause us and those around us harm and suffering.
In our asana practice we use Svadhyaya to learn about our 'self' in many ways. We learn to be able to be the Seer to see the seen. As we learn to pull back and watch our 'self', we gain much needed knowledge to take into life.
Below are some quotes from two well know Yoga Teachers from India. They were some of the first to bring Yoga to the West.
_______________________________________
Self Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex. The more effective our study, the more we understand our weaknesses and our strengths. We learn to nullify our weaknesses and use our strengths to the utmost. Then there is no limit to our understanding.
(From T.K.V. DESIKACHAR, The Heart of Yoga)
_______________________________________
A person practicing svadhyaya reads their own book of life, at the same time that they write and revise it. There is a change in their outlook on life. They start to realize that all creation is meant for adoration, that all creation is divine, that there is divinity within them, and that the energy which moves them is the same that moves the entire universe. By Svadhyaya the student understands the nature of their soul and gains communion with God (the Creator, The Universal Spirit, The Higher Self).
(Paraphrased from BKS Iyengar, Light on Yoga)
====================================================
Tapas: (Self-discipline)
Tapas is derived from the root ‘tap,’ which means to blaze, burn, shine, suffer pain, or consume by heat. It therefore means a burning effort under all circumstances to achieve a definite goal in life. It involves purification, self discipline, and austerity. The whole science of character building may be regarded as a practice of tapas. Tapas is the conscious effort to achieve… and to burn up all desires which stand in the way of this goal. A worthy goal makes life.... Life without tapas is like a heart without Love. By tapas the Yogi develops strength in body, mind, and character.
(Paraphrased from B.K.S. Iyengar, Light on Yoga, p. 38)
Tapas is a physical, mental, and spiritual refining or polishing. In our hatha yoga practice, tapas can help us to push through hard places in our practice, to strengthen our bodies and minds when we are tired, to move through fear and/or self doubt, and to try things we might not believe we can do. Tapas, in our practice, is also the creation of an inner heat within the body, which then cleanses the body of toxins through our sweat.
=========================================================
Saucha: (Purity)
Purity of the body is essential for well being. While good habits like bathing purify the external body. Asana and Pranayama cleanse it internally. The practice of Asanas (yoga postures) tones the entire body and removes toxins and impurities caused by over-indulgence. Pranayama (control of the breath) cleanses and aerates the lungs,
oxygenates the blood and purifies the nerves. Cleansing of the mind through Svadhyaya (self-study) helps to keep the mind clear from disturbing emotions like hatred, delusion, and pride.
With concentration, one obtains mastery over the senses. This internal cleansing brings radiance and joy. It banishes mental pain, dejection, sorrow, and despair and brings benevolence. When one is benevolent, one sees the virtues in others and not merely their faults. The respect which one shows others makes him self respecting and able to
fight their own sorrows and differences. This makes one ready to enter the temple of body and see their real self in the mirror of their mind.
Besides purity of the body, thought, and word, pure food is also necessary. It should be eaten to promote health, strength, energy, and life. It should be simple, nourishing, juicy, and soothing. Men are the only creatures that eat when not hungry and generally live
to eat rather than eat to live. If we eat for flavors of the tongue, we over-eat and so suffer from digestive disorders which throw our systems out of gear. The yogi (a student of yoga), believes in harmony, so they try to eat for the sake of sustaining health and life. They try not to eat too much or too little. They look upon their body as the rest-house of their spirit, and guard themselves against over-indulgence.
Remember, if you do not take care of your body, where will you live?
(taken from B.K.S. Iyengar, 'Light on Yoga)
In our asana practice we strive to bring purity and strength by practicing the asanas. We treat our bodies with repect by keeping in tuned to what it needs.
=====================================================
Samtosha: (Contentment)
Samtosha is the practice of contentment, equanimity, peace, tranquility, and acceptance of the way things are in the present, right here, right now. Cultivating a sense of joy in just being alive and aware, cultivating an appreciation of the moment, and not feeling bad for what isn't, but being able to enjoying what is. It is the ability to be honest with where you are right now, and be okay with your self, and then growing and learning from that place. Samtosha does not mean 'putting up with' but rather, 'working from.' The yogi (a student of yoga) feels the lack of nothing, truly enjoying that which they have. Constant comparison with others creates discord and a lack of appreciation for what one has. So, see what you have, work to acquire what you NEED, and then be content. Set the goal to 'Live Simply, so that others may simply live.' Besides, 'The more you have, the more you have to manage.'
In our ansana practice we use Samtosha to see where we are each day. We become aware of where we are each time we come to our mat, and then work from that place. We learn to recognize changes and to accept those changes as part of life and our learning process. We learn to stop comparing ourselves to others, to lose the need to be better than someone else in order to feel content with ourselves and with who we are. We become and appreciate our 'self' and begin to recognize our 'True Self.' Our mat is the stage we practice playing out life and its outcomes through our practice of the Asanas. Watching, as the Seer, our actions and reactions in a miniature playing out of life. We then are able to step off our mats and into life with a better recognition and understanding of ourselves and our tendencies, and then bring that awareness into our life off our mat.
====================================================
Ishvara Pranidhana: (transcending the ego, Complete surrender to God, or your Highest Self):
Dedication of your life to God, or the Highest Self that dwells in each of us. Service to others is serving God/your Highest Self. Surrendering to the knowledge that there is a power greater than yourself, and that there is nothing you can do by yourself. Recognizing that all things in the Universe are connected and need to be respected. In order for you to exist, they need to exist. Ishvara Pranidhana is the practice of losing focus on the 'self,' the practice of strengthening yourself, so you can use your gifts to help bring about balance and harmony to the Universe as a ‘whole.'
As we contemplate this concept in a class asana practice, what can we do to contribute to the group practice? We can bring to class an uplifting spirit, a respect for others, an organized space, an attitude for learning, asking questions when needed for our learning as well as for the learning of others, and being willing to fully participate at our own level. We become sensitive to our own inner knowledge, our own intuition, and come to know that it is always right.
The Yamas and Niyamas are disciplines that help us develop our character. A true practice of yoga includes the development of a good character. The philosophies of yoga recognize that ALL aspects of the 'self’ need to be cultivated to be healthy, and is a holistic practice: MIND/BODY/SPIRIT.
Yamas: Ethical Guidelines (Behavior restraints)
Disciplines for the yoga student to develop pertaining to her/his relationship their outer environment. These disciplines will help the yoga student to cultivate a healthy relationship with other people, nature, the Universe, and all of Creation. All the yamas apply to thoughts, words, anddeeds . There are five: Ahimsa (Non-Harming, Non-Violence), Satya (Truthfulness), Asteya (Non-Stealing), Brahmacharya (Moderation in ALL Things), Aparigraha (Greedlessness).
==================================================
Ahimsa: (Non-Violence ; Love; Compassion)
Ahimsa means non-violence. It is more than the practice of not killing. The practice of Ahimsa begs for us to develop the ability to truly love, have compassion, and embrace all of creation. The yogi (a student of Yoga) believes that to kill, to destroy, or cause harm to a thing or being is to insult its and our Creator. Practicing Ahimsa brings us to the recognition that violence arises out of fear, weakness, ignorance or restlessness. We recognize that to curb violence, what is needed most, is to have freedom from fear. Violence is bound to decline when human beings learn to base their faith upon reality and investigation rather than upon ignorance and supposition. The practice of Ahimsa brings us to the recognition of our connection with all of creation. We gain the knowledge that every creature has as much right to live as we have. We gain the ability to look upon all creation, including ourselves, with eyes of love.
In an asana practice we use the Yama of Ahimsa towards our physical and emotion self. We can use the practice of Ahimsa to recognize when we are at our edge. We can use the practice of Ahimsa to cultivate a nurturing attitude toward ourselves and others in a class asana practice. We can learn to keep our ego out of the Yoga room and tune into what our bodies and minds really need to strengthen and develop in a positive way. Pain is not part of a yoga practice. To be violent to the body means we are no longer listening to it. Violence and awareness cannot coexist. When we are forcing, we are not feeling. When we are feeling, we cannot be forcing. One of the main purposes of the practice of Yoga Asanas is to cultivate feeling and awareness in the body. To cause pain, emotionally or physically, in any way, is to go against the Yama of Ahimsa, and thus the practice of Yoga.
=============================================
Satya: (Truthfulness)
Satya means to speak the truth, yet it is not always desirable to speak the truth come what may, for it could harm someone unnecessarily. We must consider first if we are practicing Ahimsa, it is top priority in the true practice of Yoga. We have to consider what we say, how we say it, and in what way it could affect others. If speaking the truth has negative consequences for another, and serves no purpose, then it is better to say nothing. A simple example would be:
The colors a person has chosen to put together, in an outfit they have on, is not very becoming. Keeping that opinion to yourself would be appropriate. There is no need to comment on the matter.
Satya should never come into conflict with our efforts to behave with Ahimsa (non-harming). If a situation will bring harm to another no matter what, choosing an option that would cause the least harm is the appropriate action. Another way to decide an what action to take is to ask these three basic questions:
“Is it true? Is it kind? Is it necessary?”
Satya also means being genuine and authentic to our inner nature, having integrity, honesty, being honorable, not lying, not concealing, not down playing or exaggerating. Just basically being truthful in all aspects of life.
In your yoga asana practice, let your personality shine through and your needs of the moment be met. If you have had a very physical day, focus more on the calming down aspects of your practice. If you have had a mentally challenging day, focus more on the physical aspects of your practice. Don’t just decide, with out any thought, how your practice should go. Don’t let others sway your judgment on what is right for you. Be authentic and truthful to yourself, and practice what you know to be right. Your intuition is always right.
================================================
Asteya: (Non-Stealing)
Not taking what is not yours - money, goods, or credit. Not robbing people of their own experiences and freedom. Not robbing yourselve of your own experiences and freedoms. Non-desire for another's possessions, qualities, or status. Not taking more than we need. Not wasting things, such as water, time, money, etc., especially someone else's. Having gratitude for the gifts we have been given. (It is stealing to not show gratitude for gifts of any kind. Breath, Life, etc.)
Your life is a gift, to you, as well as to the world. At
conception you have been given everything you need to become
who you are. Like a finger print, you are also unique. There
has never been, and will never be anyone just like you. What
you bring to the world can only be brought to the world by
you. What you choose not to bring to the world through your
unique gifts will be lost forever.
Breath is also a gift. It comes to us without asking. If we tried to stop our breath by holding it, we would eventually past out, and then our breath would come back in, without our conscious effort.
Using our breath we can change how we feel, the rhythm of our heart, and our energy. A slow breath can create calmness when agitated, a fast breath can bring more energy when tired, and a steady breath can help to bring focus to the mind. Choosing what quality we bring to our breath lets us enjoy the gift of breath more. Feeling gratitude for the gift of each breath can bring a new awareness to you. Try to feel a sense of gratitude for each breath, and feel how it changes your attitude as well as your life. Remember, if you only half breath, you can only half live.
In our asana practice we can use Asteya to let go of fear, and explore our 'self' on many levels.
==================================================
Brahmacharya: (Moderation)
The practice of having moderation in all things. Controlling our passions and desires
for pleasure: addictions to food, spending, work, drugs (caffeine), sex etc. Being moderate also in moderation. Allow for joy to be present in life, while cultivating a vigilant practice of Ahimsa (non-harming), toward yourself or others in your search for joy and happiness. Never let the need for any type of pleasure be in such excess that it controls you, instead of you controlling it. Keep alignment and balance in your. Stay connected with your Highest Self: mentally, physically, and spiritually.
In our asana practice we can use this concept to see the imbalances we create in our physical bodies by repetitive movement. Only doing what is easy or what feels natural can create imbalances. In our practice we feel and see what our bodies need and where imbalances are, and then we work to correct them. Allowing ourselves to be challenged, yet not over challenged.
===================================================
Aparigraha: (Non-possessiveness, greedless, Non-covetousness, simplicity.)
Another facet of Asteya (non-stealing), which asks us to avoid the kind of stealing that is motivated by a greed springing from a perceived lack of abundance. Aparigraha is a greed that is rooted in jealousy. Jealousy means that we desire to be what someone else is, or to have what someone else has. Jealousy is based out of fear. Maybe a fear of being inadequate. In practicing Aparigraha, we do not hoard or collect things beyond our needs, physically and/or emotionally. Not being controlled by our fears. Collecting things only distracts us from our inner self, our true self. Rather than finding out who we are, we hide behind our collections, allowing our collections to define who we are.
Practicing Aparigraha helps you to find who you truly are, to find your uniqueness within, and to then fulfill your life's mission that only you can fulfill. In finding your true self, you no longer feel the desire to have what someone else has, or be what someone else is, finding contentment within.
In your yoga practice, learn to practice alone, even in a large class. Look to discover and to learn, not to judge or compare yourself to others, and then bring your gaze inward. In this way you will stay in tuned to your own body, your own capacity, and your own needs. Learn to continually challenge yourself, to let go of your fears, to move from your comfort zone, to allow yourself to go deeper while never going past your edge. Learn to let go and enjoy the journey.
=======================================================
Niyamas: Ethical guidelines (Personal restraints)
Ethical guidelines and practices for the Yoga student pertaining to their development of their "self" and are inner practices. Observances of one’s own
cleanliness body, mind, and spirit, including thoughts, words, and deeds. There are five: Svadhyaya, Tapas, Samtosa, Saucha, and Ishvara Pranidhana.
=======================================================
Svadhyaya: (the study of the self)
This practice of self study is an all encompassing practice. We do this consciously or unconsciously every moment of every day. What yoga tries to instill in us is the awareness of when we are reacting instead of acting, and living with awareness or non-awareness. Simply put, "Learning to just pay attention and be aware in every moment of your life." As you learn to truly live life with total attention, every moment is an experience to learn from and appreciate, even the not so fun times. With an unconscious living of life, we keep repeating patterns that cause us and those around us harm and suffering.
In our asana practice we use Svadhyaya to learn about our 'self' in many ways. We learn to be able to be the Seer to see the seen. As we learn to pull back and watch our 'self', we gain much needed knowledge to take into life.
Below are some quotes from two well know Yoga Teachers from India. They were some of the first to bring Yoga to the West.
_______________________________________
Self Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex. The more effective our study, the more we understand our weaknesses and our strengths. We learn to nullify our weaknesses and use our strengths to the utmost. Then there is no limit to our understanding.
(From T.K.V. DESIKACHAR, The Heart of Yoga)
_______________________________________
A person practicing svadhyaya reads their own book of life, at the same time that they write and revise it. There is a change in their outlook on life. They start to realize that all creation is meant for adoration, that all creation is divine, that there is divinity within them, and that the energy which moves them is the same that moves the entire universe. By Svadhyaya the student understands the nature of their soul and gains communion with God (the Creator, The Universal Spirit, The Higher Self).
(Paraphrased from BKS Iyengar, Light on Yoga)
====================================================
Tapas: (Self-discipline)
Tapas is derived from the root ‘tap,’ which means to blaze, burn, shine, suffer pain, or consume by heat. It therefore means a burning effort under all circumstances to achieve a definite goal in life. It involves purification, self discipline, and austerity. The whole science of character building may be regarded as a practice of tapas. Tapas is the conscious effort to achieve… and to burn up all desires which stand in the way of this goal. A worthy goal makes life.... Life without tapas is like a heart without Love. By tapas the Yogi develops strength in body, mind, and character.
(Paraphrased from B.K.S. Iyengar, Light on Yoga, p. 38)
Tapas is a physical, mental, and spiritual refining or polishing. In our hatha yoga practice, tapas can help us to push through hard places in our practice, to strengthen our bodies and minds when we are tired, to move through fear and/or self doubt, and to try things we might not believe we can do. Tapas, in our practice, is also the creation of an inner heat within the body, which then cleanses the body of toxins through our sweat.
=========================================================
Saucha: (Purity)
Purity of the body is essential for well being. While good habits like bathing purify the external body. Asana and Pranayama cleanse it internally. The practice of Asanas (yoga postures) tones the entire body and removes toxins and impurities caused by over-indulgence. Pranayama (control of the breath) cleanses and aerates the lungs,
oxygenates the blood and purifies the nerves. Cleansing of the mind through Svadhyaya (self-study) helps to keep the mind clear from disturbing emotions like hatred, delusion, and pride.
With concentration, one obtains mastery over the senses. This internal cleansing brings radiance and joy. It banishes mental pain, dejection, sorrow, and despair and brings benevolence. When one is benevolent, one sees the virtues in others and not merely their faults. The respect which one shows others makes him self respecting and able to
fight their own sorrows and differences. This makes one ready to enter the temple of body and see their real self in the mirror of their mind.
Besides purity of the body, thought, and word, pure food is also necessary. It should be eaten to promote health, strength, energy, and life. It should be simple, nourishing, juicy, and soothing. Men are the only creatures that eat when not hungry and generally live
to eat rather than eat to live. If we eat for flavors of the tongue, we over-eat and so suffer from digestive disorders which throw our systems out of gear. The yogi (a student of yoga), believes in harmony, so they try to eat for the sake of sustaining health and life. They try not to eat too much or too little. They look upon their body as the rest-house of their spirit, and guard themselves against over-indulgence.
Remember, if you do not take care of your body, where will you live?
(taken from B.K.S. Iyengar, 'Light on Yoga)
In our asana practice we strive to bring purity and strength by practicing the asanas. We treat our bodies with repect by keeping in tuned to what it needs.
=====================================================
Samtosha: (Contentment)
Samtosha is the practice of contentment, equanimity, peace, tranquility, and acceptance of the way things are in the present, right here, right now. Cultivating a sense of joy in just being alive and aware, cultivating an appreciation of the moment, and not feeling bad for what isn't, but being able to enjoying what is. It is the ability to be honest with where you are right now, and be okay with your self, and then growing and learning from that place. Samtosha does not mean 'putting up with' but rather, 'working from.' The yogi (a student of yoga) feels the lack of nothing, truly enjoying that which they have. Constant comparison with others creates discord and a lack of appreciation for what one has. So, see what you have, work to acquire what you NEED, and then be content. Set the goal to 'Live Simply, so that others may simply live.' Besides, 'The more you have, the more you have to manage.'
In our ansana practice we use Samtosha to see where we are each day. We become aware of where we are each time we come to our mat, and then work from that place. We learn to recognize changes and to accept those changes as part of life and our learning process. We learn to stop comparing ourselves to others, to lose the need to be better than someone else in order to feel content with ourselves and with who we are. We become and appreciate our 'self' and begin to recognize our 'True Self.' Our mat is the stage we practice playing out life and its outcomes through our practice of the Asanas. Watching, as the Seer, our actions and reactions in a miniature playing out of life. We then are able to step off our mats and into life with a better recognition and understanding of ourselves and our tendencies, and then bring that awareness into our life off our mat.
====================================================
Ishvara Pranidhana: (transcending the ego, Complete surrender to God, or your Highest Self):
Dedication of your life to God, or the Highest Self that dwells in each of us. Service to others is serving God/your Highest Self. Surrendering to the knowledge that there is a power greater than yourself, and that there is nothing you can do by yourself. Recognizing that all things in the Universe are connected and need to be respected. In order for you to exist, they need to exist. Ishvara Pranidhana is the practice of losing focus on the 'self,' the practice of strengthening yourself, so you can use your gifts to help bring about balance and harmony to the Universe as a ‘whole.'
As we contemplate this concept in a class asana practice, what can we do to contribute to the group practice? We can bring to class an uplifting spirit, a respect for others, an organized space, an attitude for learning, asking questions when needed for our learning as well as for the learning of others, and being willing to fully participate at our own level. We become sensitive to our own inner knowledge, our own intuition, and come to know that it is always right.
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