CYH's Songs of the Moment: Summer Kirtan Playlist

You know me and my mix CDs...one for each season, of every year, for all different moods or occasions. I'm such a nerd and don't care who knows it! For all my yoga folks out there, here's my latest summer kirtan playlist. It's beautiful, fun to chant along with and really high energy (well, except the Snatam Kaur but that song equals pure peace and can mellow you out after a long day or if you're ever feeling stressed). Enjoy your chanting!

Surrendering to the Wave of Silence

I've just returned from my first silent retreat. This was a 3-day retreat on the Jersey shore at the lovely beach sanctuary, Stella Maris Retreat Center. Our group was guided by Dr. Stephen Parker, an initiate of the Himalayan Tradition (the lineage of my yoga), who was simply amazing. It was me, my yoga mat, my journal, a few books, my sketchbook, a bar of dark chocolate with cherries and a meditation shawl. No computer, emails, cell phone, iPod or any other distracting device. It was to say the least, an experience of pure bliss.

These past months leading up to this retreat, I've had a very different idea of how my 3 days of silence would go. Surprisingly, it went the complete opposite. I had imagined it to be a time of reflection where my inner darkness would prevail without the ability to express myself through speech, leaving me in this 3-day saddened state of tears and some kind of an overall breakdown. To be honest, I had that the weekend before at my weekend trip to Kripalu for Tara Stile's workshop! I stayed with a girlfriend of mine in Massachusetts and we did nothing but engage in long emotional talks where we'd cry our eyes out, console one another with whatever wisdom we could, then go and practice yoga in between, HA! This went on the whole weekend for us. However, this silent experience was much different.

By silencing, I was able to clear my mind by listening to nature surrounding me. I could hear my thoughts and therefore was able to analyze them appropriately with my heart as my guide. A smile graced my face almost every moment of my silence. I finally got to the point where when a question in my mind would come up, my inner dialogue would compassionately answer it. All I heard for the full 3 days were the waves crashing on the shore, lovely birds singing their Spring song and the occasional seagull squawking above to remind me that we were on the beach.

What I noticed during my silence:

Loud to soft thoughts.

Hours into my silence, I noticed how LOUD my thoughts were. My mind was racing so fast, continuously and was extra obnoxious. But as time went on and I got deeper into my silence, my thoughts calmed. My inner dialogue spoke in a soft, slow voice. Thoughts were soothing, gentle and I was able to think much more clearly.

Radio 24/7.

There is a constant radio station playing in my head. There is always a song being played in the back of my mind all day, throughout everything, even as I sleep! The songs change ev

ery few hours and are accompanied by a loud and obnoxious radio station host (my mind!) talking over the music. I actually have to imagine pressing a STOP button in my mind to turn off the station!

Slow down, become mindful.

Silence allowed me to slow down, especially during mealtime. Slowing down during meals and not speaking with others allows you to be present with your food and eat mindfully. Every meal I had I kept saying to myself how it was the BEST I've ever had, but in actuality I was just tasting and enjoying the food in front of me! I ate much less and walked away satisfied.

Meditation fills you up.

Meditating creates inner peace, allowing love and appreciation for your life, body and world around you that you can't help but become enveloped with peace. I sometimes tend to overeat, to fill something up inside me that food will never be able to satisfy. Or sometimes I'll talk badly about something or someone to make myself feel better in that brief moment, but then feel awful afterwards leaving me feeling more empty than full. The fullness that a meditation practice brings fills you up, allowing you to no longer desire to overeat, or act out of poor behavior.

Inner peace is there, always.

The core of our being is peace. We all have silence within us, it's just a matter of tapping into that stillness and knowing how to access it during times of need. A consistent meditation practice will allow you to become aware of this peace, a silent retreat such as what I just went on, or it can be as simple as deepening your breath for a few moments each day to connect with your true nature.

The few words I uttered by accident during my silence:

"Namaste." - at the end of one of the yoga

classes...habit!

"Thank you." - only whispered once, another habit!

"Is there dairy in this?" - of course I uttered this. I should have just made a sign of all my dietary needs for the chef to answer at each meal!

"Mmmm" - about 9 times with each bite of a chocolate chip zucchini walnut bread that I allowed myself to have after dinner one night. It was divine!

"Achoo!" - the sea breeze was whisking around dandelion seeds each day, what can I say.

My first thought when I woke up at 5am this morning was of a vivid wave slowly crashing. I observed each and every detail of that wave and heard each splash it made. With my eyes still closed from sleep, I smiled and knew in that moment, I had surrendered to the wave of silence.

Yoga Classes with Lauren

Join Lauren at one of her weekly yoga classes!

Fridays @ 5:30pm at Brahma Yoga Spa in Sea Bright, NJ

Lauren teaches a 75-minute Hatha yoga class every Friday night at the beautiful Brahma Yoga Spa by the sea. This class is for ALL levels. Drop-ins are always welcome!

Saturdays @ 9:00am at Fair Haven Yoga in Fair Haven, NJ

Lauren teaches a 75-minute vigorous Hatha yoga class at 9:00am every Saturday morning. This class is for intermediate/advanced levels. Drop-ins are always welcome! *When weather is nice, we take this class outside to the grass to flow under the sunshine and cool breeze.

The Politics of Yoga @ Princeton University

I just got in from watching the thought provoking panel discussion at Princeton University on The Politics of Yoga. The panel of experts included:

Dr. Edwin Bryant (Professor at Rutgers University, and translator of the Yoga Sutras of Patanjali)

Dr. Virginia Cowen (Professor at CUNY and board member of the Yoga Alliance)

Sheetal Shah (senior director of the Hindu American Foundation and author of HAF's controversial "Take Back Yoga" campaign)

Edwin Stern (founder-director of Ashtanga Yoga NY, editor of Nama Rupa magazine, and senior disciple of yoga master K. Pattabi Jois)

Tara Stiles (founder of Strala Yoga, yoga columnist for Women's Health magazine, and personal yoga teacher of Deepak Chopra)...and by far the coolest, most down-to-earth yoga chick out there who I've been a fan of for years, I LOVE HER!!!

Listening to these accomplished yogi's exchange their ideas was interesting and enlightening as ever. The West has definitely changed what yoga is all about, shifting its focus more towards asanas (poses) and away from the spiritual/intellectual theories, and this is what most of what the discussion revolved around. It was refreshing to see that although each yogi may have studied under a different lineage, or focuses more on asanas than Sanskrit terms...yoga is within each one of us and how we interpret it and incorporate it into our daily life is really what it's all about.

For me, yoga has taught me awareness. Mindfulness is yoga...in every movement, thought, action or moment of my life. I know that may seem like a simple 3-words, but it's completely changed the quality of my life for the better, allowing me to be present in my body and able to fully feel moments. I'm so grateful for this awareness and can't imagine what my life would be like without it. I appreciate such little things and fleeting moments because of the joy I get from each experience. The awareness I've cultivated over all of these years practicing has let me become more in touch with my true inner self. My yoga practice is such a beautiful, transformative experience each and every day!

What is yoga to you? How has your yoga practice changed you?

Different Styles of Yoga

Vinyasa, ashtanga, kundalini, hatha, anusura...so many styles of yoga, but what is best for you?

There are so many different lineages and styles of yoga that it can be pretty overwhelming, especially as a beginner. Here is a brief breakdown of the most popular styles of yoga out there for your convenience. See which style best resonates with you and then attend a class in your area!

All styles of yoga stem from the same basic principles. Each style is based on the same physical postures (called asanas) with particular emphasis.

HATHA
Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA
Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.

ASHTANGA
Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.

IYENGAR
Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.

KUNDALINI
The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential.

BIKRAM/HOT YOGA
Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.

ANUSURA
Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The philosophy’s premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.

JIVAMUKTI
This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings. They have trained many teachers who have brought this style of yoga to studios and gyms, predominantly in the U.S. These classes are physically intense and often include some chanting.

INTEGRAL
Integral yoga follows the teachings of Sri Swami Sachidananda, who came to the U.S. in the 1960s and eventually founded many Integral Yoga Institutes and the famed Yogaville Ashram in Virginia. Integral is a gentle hatha practice, and classes often also include breathing exercises, chanting, kriyas, and meditation.

SIVANANDA
The first Sivananda Yoga Vedanta Center was founded in 1959 by Swami Vishnu-devananda, a disciple of Swami Sivananda. There are now close to 80 locations worldwide, including several ashram retreats. Sivananda yoga is based upon five principles:
1. Proper exercise (Asana, focusing on 12 poses in particular)
2. Proper breathing (Pranayama)
3. Proper relaxation (Savasana)
4. Proper diet (Vegetarian)
5. Positive thinking (Vedanta) and meditation (Dhyana)

I've been practicing yoga for over 18 years now and I've always been drawn to Hatha yoga. My teacher training was in classic Hatha yoga. However, I began studying and practicing Sivananda yoga about a decade ago on my own and it still is what resonates the most with me. As I'm progressing with my practice I do find myself designing more challenging Vinyasa flow classes because I enjoy the whole dance of yoga. It's so beautiful! Come try my class at Colts Neck Recreation on Wednesday nights at 7:10, or at the lovely Brahma Yoga Spa in Sea Bright on Friday nights at 5:30pm.

What is your favorite style of yoga? Please share below-

Information adapted from Ann Pizer's About.com Yoga Style Guide

Perky Posture

Don't be a slouch! Sit or stand tall, confident and strong. Sitting or standing up straight will allow the prana (breath) to flow smoother, providing you with more energy while improving the health of your spine. Practice mindfulness of your posture at all hours of your day, in all situations for a taller, prouder you!

1. Take a break. Most office jobs leaves us sitting at a desk for long periods of time, allowing us to sink into our chairs. Set your computer to ding every hour as a signal to stand up, stretch, roll your neck/shoulders and readjust. Get up to grab a drink of water too, it will help get the blood circulating, give your eyes a rest and rehydrate you.

2. Raise your car's rear-view mirror. Angling your mirror up slightly teaches you to sit up straighter behind the wheel and elsewhere.

3. Move your monitor. Your neck is an extension of your spine so tilting your noggin down or back to see your screen can promote poor posture. Adjust your screen's position at your desk so that you gaze straight ahead. Also, be mindful of your position as you use gadgets such as laptops, iPads, even gadgets such as phones for long periods of time.

4. Stand tall in mountain pose. Practice tadasana (the mountain pose) by balancing your weight equally between both feel and imagine they're rooted to the floor. Visualize the crown of your head being pulled from above and you keep your abs tight. An easy way to bring yourself into a correct posture at any time is to tightening your abs, that will always align your spine correctly.

5. Do kegals. Contract your pelvis as if stopping a flow of urine. Working the pelvic floor and other muscles of the core stimulates muscles along the spine that encourages it to lift and elongate. It also is a great exercise to help prevent incontinence.

A regular yoga practice will help correct your posture. In yoga we work on lengthening the spine, increasing the space between each vertebrate, resulting in a taller, prouder you!

Yoga Festival by the Sea - Global Mala 2010

This weekend was the Yoga Festival by the Sea in Asbury Park, NJ. It was an exciting weekend of yoga, yummy vegan food and great people! =)
The Global Mala was founded by Shiva Rea to unite the global yoga community from every continent to form a "mala around the earth" by spreading peace in hopes that it has a ripple effect throughout the world. On Sunday, we gathered and practiced 108 sun salutations together on the Asbury Park boardwalk. All of the money raised for this event will go towards bringing yoga into Asbury Park Schools.
The first two pictures on here were shot by Kiersten Rowland of Prema Photographic (she got so many lovely shots of the day!) and the rest were a few that I snapped myself.

Ming, one of my wonderful yoga students flowed through ALL 108 sun salutes next to me with not one break! I was so impressed and proud of him, GO Ming!

Me flowing!

Jody, from Shrewsbury's Lululemon, with her beau cobra-ing on her mat together.

Chris (in red), my faithful yoga student and good friend. I knew he could do it!!

Reggie, from Yoga Basin who made this whole event happen.
Thanks, Reggie and all other yoga studios, yoga teachers, local businesses and vendors
for such a wonderful weekend!!!

September is National Yoga Month

We all know that yoga is good for us, but sometimes it doesn't hurt to be reminded! Read on and try and think about taking a new yoga class this month to change things up a bit. It's important to keep an open mind with your practice and be inspired by different teachers.

10 Reasons to Practice Yoga

1. STRESS RELIEF: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

2. PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.

3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body’s relaxation response and increase the amount of oxygen available to the body.

4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems.

5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while these postures strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.

6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well-being and self-esteem.

7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells.

8. CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

9. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved concentration, coordination, reaction time and memory.

10. INNER PEACE: The meditative aspects of yoga help many to reach a deeper, more spiritual and more satisfying place in their lives. Many who begin to practice for other reasons have reported this to be a key reason that yoga has become an essential part of their daily lives.
Text courtesy of Yoga Alliance.