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Yoga Journeys to the Heart Newsletter
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This is the FOURTH issue
| LOTS of SNOW!!... February 2011
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Welcome to my newsletter sharing and celebrating my life long journey into YOGA!
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THE 4 ELEMENTS. Earth, Fire, Water, Air...
Think about the elements, what do they mean for our lives? Walking on the Earth, lighting the Fireplace, taking a long thirsty drink of Water, breathing the Air. These are the literal elements. We can relate to them in a physical way. We can relate to them in a metaphorical way as well. In my teaching and in my personal life, I connect to the 4 elements with body, mind, and spirit. This is Yoga. A blending, going beyond our daily habits to a place of sacredness. I will be writing about the 4 elements in the next few newsletters.
In this newsletter, I will focus on the element of EARTH.
We can feel it under us, it's gravity pulls us, holds us in place. We eat from it's land, we drink from it's waters, we keep warm by it's fire, we breathe it's air. The Earth is full of bounty. How do we as humans relate to it? Do we take it for granted? Do we assume it is here for us to TAKE from? YES!!! We are the TAKERS, as Dan Quinn in his powerful book "Ishmael" states. So, how can I change that? How can I move to being a LEAVER? I can change it on a personal level that is very real to me. I can begin by reconsidering that the Earth is a living being, a living organism, a home to everything. She is a mother, an ever-changing force that I am graced to be with. Then, I can relate to her with my physical body. I can walk in a sacred way. I plant my feet, each foot fully, my legs, my hips. I feel the Earth's forces, gravity take me, hold me. It is a gift that I am held by her. I become strong as I absorb her gravity, and then reach my spine upwards, reach beyond the confines of my space and tower up to the sky! Then, I can walk with intention, aware of everything around me, and within me. I can open my eyes and SEE clearly how we as humans are ignorant to her greater being. We are ignorant to her gifts, we take her for granted. We leave our mess, we take whatever we want, like spoiled children, and leave more mess. I do not want to continue to walk in an ignorant way. I have been ignorant. I am ignorant. But I walk now with renewed intention to open my eyes and SEE CLEARLY what prints I leave on her. Through my Yoga practice, I deepen my connection to gravity's pull, stand firmly on the Earth and root my body like a tree, like a mountain so I can glean energy to feed my body and soul. The Earth is a teacher, a giver, a mentor. Connect to her with awareness, openness, and intention. One day at a time, I walk lightly, tread with respect, be with her in my physical body, and honor her gifts. Want to walk with me? I invite you to join me.
Start by viewing a very powerful documentary about our culture and how it has damaged the Earth we live upon and continues to damage us. "What a Way to Go: Life at the end of Empire" by TS Bennett.
Link: http://www.youtube.com/watch?v=h2em1x2j9-o&feature=player_embedded#
It will change the way you view this culture and open your eyes to how we live on this Sacred Earth.
With Gratitude and Peace,
DL, nancy Desert Lizard heraty
Yoga for Scoliosis Trainer
Yoga Teacher
Artist
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The Pose of the Month is: Virasana, heroine/hero's pose
(In Sanskrit, Vira is short for Virabhadra the name of a mythic hero, Asana = pose)
 
the classic pose modified with added props
I consider Virasana an Earthy pose! See how I am rooted to the Earth and then how my spine easily lifts up to the sky. It is a pose of sit ins, of protest, "we cannot be moved", a hero's pose. Virasana is a pose that most students need to grow into. Here is the set up: In the classic pose, sit between the heels on the floor. As you sit down, roll out the calf muscles to provide space in the knee joint. Then root your sit bones. Make sure the feet align with the angle of the shins and all 5 toes press the floor. The outer edges of the feet need to flatten out as the ten toes spread and the toe nails land. This last detail takes time to master, so be patient. Regular practice helps move you to the classic pose. My teacher says that this pose needs to be worked on continuously to improve your overall yoga practice. I practice this pose whenever I hit the mat. It has benefited me greatly. I add in the reclined version, and also Virasana cycles or mini vinyasa. If your knees are tight, thighs are tight, ankles are tight, you will need to modify the pose.
Add these props: sit on a block or two, start high up. If your ankles cannot stand the pressure, add a blanket roll under them. If your knees are tight, pull the knee flesh out from under the knee caps and/or add a thin rolled towel behind the knee joints. If your thigh muscles are tight, you can start with the knees apart and work to get the knees together. To exit the pose, lean forward on your hands and slowly lunge one leg back, reach through the heel and lift the thigh strongly to open up the back of the knee and counter stretch the feet and ankles. Repeat with other leg back. Hold Virasana for as long as you can increasing your time with practice (and lowering the props). After some time, you will be able to meditate in Virasana. Ground your being, root the sit bones and lift your spine, and press your shoulder blades into your back, down and in. Be a hero(ine) and look within to your inner space, inner world that awaits you! Get quiet and listen for the Earth's messages... Benefits:
- Stretches the thighs, knees, and ankles
- Strengthens the arches
- Improves digestion and relieves gas
- Helps relieve the symptoms of menopause
- Reduces swelling of the legs during pregnancy (through second trimester)
- Therapeutic for high blood pressure and asthma
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Yoga for Scoliosis Pose of the Month is...
Vrksasana, tree pose
(in sanskrit Vrksa = tree, Asana = pose)
 
concave side at wall, leg bent....convex side leg bent
When working with Yoga for Scoliosis, I have discovered in my teaching that asymmetrical poses are practiced very differently on each side of the body. The Scoliosis body is asymmertical so it is important that you become mindful in your practice and work with your curves. As you can see in the above photos, Vrksasana is modified on the concave side and practiced classically on the convex side.
Concave side: Stand with the "cave" side next to the wall. Lean your cave forearm vertically on the wall, elbow a little higher than the shoulder. Step the "vex"leg out away from the wall so you have to lean into the wall. Bend your cave leg and press the foot high up into the inner thigh. (Modify with the arch of the foot around the knee joint.) Let the bent knee drop as you lift the cave arm pit up to lengthen and open up the cave side. The vex side, away from the wall, shrinks as you rest the hand on the hip. (A tip: always shrink the vex and enlarge the cave.) This pose does just that!
Convex side: Stand with your back to a wall or the corner of a door frame for assisted balance, or just out in the middle of the room. Do the classic pose, vex side foot is the bent leg. Do not raise the arms, just hold your hands in Namaskar (prayer position) at your heart. Notice as the vex foot comes into position the hip lifts to shrink the vex from below and the cave side (straight leg side) is lengthened.
For both sides, root your standing leg and foot well, find the Earth like a tree does, roots deep into the ground. Then defy gravity as the spine lifts like the tree trunk and up like the branches of a tree. Lift your heart and broaden the collar bones. Shoulders back and down and into the back.
This is a generalized set up. There are differences in every spine, so be mindful about your specific curves. There may need to be a specific adjustment for you. Not sure which is your cave or vex side? Come to my class or workshop to learn more and what those specifics are for you and your spine!
Benefits: This is a great pose set to address the curves and stretch the spine. Vrksasana builds strength in the legs, teaches balance and poise, and focus.
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My Favorite Books, yoga and beyond...
You say, "Come on, do I really need to read?", I say, "YES!!!!" Become a book worm, a scholar again (or maybe for the first time...). Read the books that pique your interest. Get away from the mind numbing television and computer and connect to the written word, a world of ideas, a world of imagination, to rebuild your curiosity, and inform your heart, mind and soul. There is nothing like going to a used bookstore or a library for me. BOOKS GALORE! I never know where to start, there are soooo mannnnnyyyy books! Then, I sit, and open the cover, and my mind opens to the word, the combination of words that then open up my mind's eye to my imagination where I create worlds and beings that are part of ME. Some are fiction, some are non-fiction. I read both. Be curious, find your imagination, your curiosity, and explore!
Here are my favorite YOGA books:
Light on Yoga, by B.K.S. Iyengar....the pose bible
Awakening the Spine, by Vanda Scaravelli...beautiful words and pictures about the spine and yoga
The Woman's Book of Yoga and Health, by Linda Sparrow and Patricia Walden
Yoga the Path to Holistic Health, by B.K.S. Iyengar
Relax and Renew, by Judith Lasater
Yoga the Iyengar Way, by Silva, Mira, Shyan Mehta
Back Care Basics, by Mary Pullig Schatz
Yoga for Scoliosis, by Elise Miller
Yoga for Wimps, by Miriam Austin
Cool Yoga Tricks, by Miriam Austin
Light on Life, by B.K.S. Iyengar
Light on Pranayama, by B.K.S. Iyengar
The Heart of Yoga, by Desicachar
The Art of Yoga, by Sharon Gannon and David Life
Here are my favorite Fiction and Poetry authors: These are in no particular order. I am funny, I read a book then I keep the ones I love on my book shelves, to read again. So, this is the order of them on my shelves!
Tom Robbins (especially "Jitterbug Perfume" and "Skinny Legs and All"), Dan Quinn (start with "Ishmael"), Alice Walker, poetry and fiction (especially "Temple of my Familiar"), Osho, Rumi and Rilke poetry and writings transalted by Robert Bly or Coleman Barkes, Pablo Neruda poetry (especially "Full Moon, Fleshly Apple, Hot Moon"), Mary Oliver poetry (especially "The Journey")
Barbara Kingsolver (especially "Animal, Vegetable Miracle"), Clarissa Pinkola Estes (especially her books on CD like "Theater of the Imagination"), Sean Murphy (esp. "The Hope Valley Hubcap King"), Richard Grant ("Tex and Mollly in the Afterlife"), Anita Diamant ("The Red Tent"), Alan Watts, Sue Monk Kidd ("Secret Life of Bees"), Keith Miller ("The Book of Flying"), Benjamin Hoff ("Te of Pooh" and "Tao of Piglet"), Kahlil Gibran ("the Prophet"), Divakaruni ("Mistress of Spices"), Pricilla Cogan ("Winona's Web"), Margot Berwin ("Hot House Flowers, 9 Plants of Desire"), Wood ("Thunderwoman"), Willa Cather ("My Antonia" and "O' Pioneers"), Betty Smith ("A Tree Grows in Brooklyn"), Marlo Morgan ("Mutant Message Down Under"), Isabelle Allende ( the teen book trio, "City of Beasts", "Kingdom of the Golden Dragon", "Forest of Pygmies"), Philip Pullman (trio again, "the Golden Compass", "the Subtle Knife", "the Amber Spyglass"), Ivan Doig ("The Whistling Season"), Sarah Hall ("the Electric Michaelangelo").
This is by no means a complete list. I may have lent out some, and I also am continually reading new ones so keep posted for more.
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Schedule of upcoming events for 2011:
FEBRUARY 20, YOGA FOR SCOLIOSIS WORKSHOP!!!
at Yoga Circle, Chicago
February 20, 2011 2-6 pm cost: $50
4 hours of learning about your curves, and practice, just for Scoliosis students!! Take home a workshop booklet to empower yourself, and develop a home practice. Then you can join a continuing class afterward to keep it going. ****Teachers are welcome to join the workshop and learn along side their students, or just to inform your teaching!****
Preregistration required.
Call DL to schedule a pre-workshop private to assess your scoliosis and curve pattern, and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.
2011 DATES FOR BACK CARE CLINICS at Yoga Among Friends in Downers Grove
once per month, Saturdays, 2:30 - 4:30 pm
Cost $35, preregistration required January 15, "free the strain" whole back practice
February 12, focus on the lumbar, low back
March 26 (new date), focus on the thoracic, upper back
April 16, focus on the cervical, neck and shoulders
2011 Dates for Yoga for Scoliosis Classes in Downers Grove
Session 1: January 18 - February 22, 2011
Session 2: March 1 - April 6, 2011
Tuesday or Wednesday 6:30 - 8 pm, $90 for 6 week session at Yoga Among Friends in Downers Grove
Preregistration required. Call DL to schedule a pre-class private to assess your scoliosis and curve pattern, and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.
Ongoing Yoga for Scoliosis Class in Chicago at Yoga Circle, Chicago
Thursdays 12:30 - 2 pm
Class packages available. Call DL to schedule a pre-class private to assess your scoliosis and curve pattern, and learn 3 poses to begin a personal practice. $100 for 11/2 hour session.
Check out my Website for my regular classes and workshop schedule for Yoga, Yoga for Scoliosis, and Yoga for Back Care. |
nancy Desert Lizard heraty
3640 Prairie Avenue
Brookfield, Illinois 60513
708-404-9642
lizardwocw@comcast.net |
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