Yama of Yoga: Aparigraha.

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Give Love.

I love the holiday season. The festive decorations, the celebrations, the coming together of the community. It brings to mind one of the Yamas of Yoga: Aparigraha. This Yama has many translations and interpretations. One of these is “not hoarding”. Meaning that life should not be about all for me and none for you, life should be lived by keeping what we need and sharing the rest. This spirit of giving is particularly apparent during the holidays and it is always a joy to see the generosity that emerges. We somehow find the time to give in ways that would seem almost impossible during the rest of the year. We do it because it is Christmas or Hanukah or Kwanza. We do it in the spirit of the holiday that we celebrate and the traditions we have come to embrace. It is a beautiful thing to watch and be a part of. My wish is that we continue to carry this spirit of generosity with us throughout the year. Finding those moments to give when it would be so much easier not to. Giving financially is not always possible, but a giving of your time and spirit is always accessible. We all have so little time anymore. Our plates are full and we are seemingly always rushing on to the next thing. Giving of your time is one of the most generous ways to share the holiday spirit throughout the year. It might just be 5 minutes as you pass someone on the bike path who is obviously lost and offering directions. It might be volunteering for one hour a month delivering meals to the elderly. It might be watching your friends children so that she can have some much needed time for herself. Maybe one night a month you do the cooking for a group of friends. We can also give of the spirit. Maybe it is speaking a kind word instead of a harsh one. Maybe it is letting go of your next silly argument and being the first to say you are sorry. Maybe it is just taking the time to truly listen.

Find your way, and create a new tradition of giving year round.

Wishing you a Happy Holiday and a Blissful New Year!

A Holiday Gift Guide for the Yogi to Live By.

Leave a Comment / Dharma Yoga, Holiday gifts, juicing, love, raw food, vegetarian food, yoga, YOGA GIFTS / By minima

Part 3: Gifts to give for Eating.

Books:

1. Raw Food/Real World: 100 Recipes to Get the Glow
by Matthew Kenney and Sarma Melngailis

2. Sweet Gratitude: A New World of Raw Desserts
byMatthew Rogers and Tiziana Alipo Tamborra

3. How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food
by Mark Bittman

Other Fun Gifts:

1. Bring a basket of fresh vegetables and herbs to your next Christmas soiree. Bartlett’s Farm has a wonderful selection of delicious organic greens and herbs. Add in a few pomegranates and you have a living gift that any chef would love!

2. This is the big splurge of all 3 lists, but it is an appliance that you will use everyday. It is great for smoothies and soups, sauces and ice creams. It guarantees that you will start eating more fresh fruits and vegetables, and what could be a better gift than that?
Available at: http://www.vitamix.com/index.asp or amazon.com

3. Hamilton Beach 67650 Big Mouth Pro Juice Extractor. This is another appliance that I use everyday. Starting the day with a fresh juice is a habit I strongly encourage. This juicer is durable and afordable.
Available at: amazon.com

4. The best gifts are those that are gifts of our time and attention. Surprise the honey on your list with a romantic candlelight dinner prepared by you. Hire a babysitter and clear the calendar. Even if you are not a great cook, give it a whirl, The love in the preparation will be readily apparent.

After all, that is what this Christmas celebration is all about, giving of ourselves and sharing our love.

A Holiday Gift Guide for the Yogi To Practice By.

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Part 2 : Gifts to give for PRACTICE.

Books:

1. Asanas: 608 Yoga Poses by Dharma Mittra

2. Yoga: The Iyengar Way by Silva Mehta, Mira Mehta, and Shyam Mehta

3. Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal and Timothy McCall

all books available at: amazon.com

1. No Yogi should be without their own personal mat. It is the one thing you need to practice. If you want to spluge, the Jade Yoga Harmony Professional mat is the way to go. It is durable, super non slip and environmentally conscious. It has a bit of a rubbery smell at first but that will disappear after a few classes. I have had mine for over two years and am still loving it.

available at: http://www.jadeyoga.com/store/home.php or amazon.com

2. I am a huge fan of the Unitard. No fussing with your clothes when it is time to go upside down. It stays put so you can keep your mind on the practice and off of whether or not your belly is showing. This unitard is my favorite. It is affordable and made of cotton with 10% lycra to keep everyting nicely in place.

available at: http://www.5stardiscountdancewear.com/prod_Women-s-Camisole-Unitard_253_76.htm

3. If you prefer Yoga Pants to a unitard, these are a great option:

Danskin Women’s Supplex Capri

available at: amazon.com

4. Zobha makes yoga clothes that are pretty and functional. I love everything on their site. I am especially fond of their tops. They have a shelf bra and inserts to keep everything covered and supported. This is one of the splurges on the list, but well worth it.

Zobha Scarlett Tank

Zobha Marilyn Tank

available at: http://www.zobha.com/

5. A great stocking stuffer is a pair of ToeSox. When the studio is a little chilly grab a pair of these for non slip warmth. They come in fun colors and either with or without toes.

6. This cotton cashmere wrap is so soft and cozy that you will want one in several colors. It is perfect for keeping the body warm before and after class and can be worn half a dozen different ways.

available at: http://www.victoriassecret.com/

6. The best gift is a gift certificate for a series of classes at your local studio. YogaFarm gift certificates are available by emailing: joburnham@live.com with your request. A 5 class card is $6o.

HAPPY SHOPPING! MORE HOLIDAY PICKS NEXT WEEK.

A Holiday Gift Guide for the Yogi To Live By.

Leave a Comment / 8 limbs of yoga, Dharma Yoga, Holiday gifts, love, yoga / By minima

The holiday season is officially here! For the next few weeks I will be sharing with you gifts that no yogi should have to LIVE without. There are so many choices out there for all kinds of yoga gear it can be overwhelming. Enclosed is the first of 3 lists of must haves.

The LIVE list:

Books:

1. The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras by Sri Swami Satchidananda

2. Mediatations from the Mat: Daily Reflections on the Path of Yoga by Rolf Gates and Katrina Kenison

3. A Life Worth Breathing: A Yoga Master’s Handbook of Strength, Grace, and Healing by Max Strom

all books available at: amazon.com

Pampering:

1. Who doesn’t love a bath? With all the holiday rushing about, there is something entirely indulgent and soothing about a good long soak. EO Bath salts are a wonderful treat.

available at: amazon.com

2. In the blustery cold of winter taking care of our skin is a top priority. The best way to retain the moisture is with an all natural sesame oil. Used on its own or mixed in with some rejuvenation oil it will keep you soft and supple until spring.

available at: http://www.mapi.com/maharishi_ayurveda/products/bath_and_body/massage_oils.html

3. The Yogi in your life might be more inclined to start using a neti pot if you gifted them with a really pretty one; this one just might do the trick.

available at: http://store.chopra.com/productinfo.asp?item=484&deptcode1=

4. Give the gift of Aromatherapy with a diffuser and a selection of essential oils

available at: http://www.mapi.com/maharishi_ayurveda/products/vedaroma/index.html

5. Cozy and pretty organic cotton loungewear to slip into after a long day.

Available at: http://www.gaiam.com/category/apparel/loungewear.do?sortby=ourPicks&page=2

Happy Holiday Shopping! More of the gift giving guide to come next week.

Happy Thanksgiving! A Raw Pumpkin Pie Recipe.

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Pumpkin Pie

Who doesn’t love Thanksgiving, a holiday that revolves around EATing? A day where we get to gather around the table and take a moment to reflect on all that there is to be thankful for. There are no presents to buy, not much to do (except maybe watch a football game) so we really get the opportunity to enjoy each others company and just be. My mother started a wonderful tradition many years ago. Before we dig in to the feast, we go around the dinner table and talk about what we are thankful for. When we first started doing this my sisters and I were much younger and we and would roll our eyes a little bit and play along to appease her. Now it has become a most meaningful moment in the day. It is so easy to focus on what is wrong in our lives or in the world. By taking a moment to pause and share what there is to be grateful for, we embrace the true meaning of the holiday.

It wouldn’t be Thanksgiving without pie and what better way to celebrate than with the quintessential Thanksgiving treat; pumpkin pie? Try this raw version and you will be amazed at how delicious it is.

Pumpkin Pie

2 cups of soaked and dehydrated pecans
1 cup of pitted medjool dates
½ cup of raw coconut oil
½ teaspoon of cinnamon

Filling

2 cups of cashews soaked overnight
1 cup of sugar pumpkin juice
(To make the pumpkin juice: run ½ of a small seeded sugar pumpkin through a juicer)
½ cup raw agave syrup
½ cup melted raw coconut oil
2 teaspoons cinnamon
1 teaspoon turmeric
½ teaspoon nutmeg
½ teaspoon ginger
¼ teaspoon of vanilla extract

Pinch of cloves

Blend pecans in a food processor until ground into a fine flour like consistency. Add the dates and cinnamon and blend until it forms a sticky dough. Press the dough into a 9 inch pie plate. I like to flute the sides with a fork for a traditional old fashioned look. Place the crust in the freezer to set for about an hour.

Place all of the filling ingredients in a Vita Mix or other high speed blender and blend until smooth. Pour into the crust and return to the freezer at least 2 hours or overnight.

Once the pie is set, you can store it in the fridge until dinner.

Enjoy! Happy Thanksgiving!

Developing a Consistent Yoga Practice.

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prac·tice

(pr k t s).

1. To do or perform habitually or usually; make a habit of:.

2. To do or perform (something) repeatedly in order to acquire or polish a skill:

3. To give lessons or repeated instructions to; drill:

4. To work at, especially as a profession:.

5. To carry out in action; observe:

What is this thing that we call a Yoga PRACTICE?

The first sutra in the Yoga Sutras of Pantanjali is ATHA YOGANUSASANAM which means now begins the instruction of Yoga. This is where we all start. The great thing about developing a practice, is that it doesn’t matter what you were doing before, there is always the opportunity to begin. Yoga has that wonderful ability; it can meet us right where we are. All we have to do is start the journey. Once the decision has been made to begin, then we can develop our practice. Like most things, it is not easy in the beginning. Our bodies may seem tight and inflexible, it might seem challenging or uncomfortable. We are carrying years of stress in these bodies of ours and it isn’t about to fall away easily.

Think about the moments in your life where you really didn’t want to do something because it seemed too overwhelming or because it was challenging to just get started. I remember looking out into the blank canvas of an unruly corner of our garden one day and dreaming of an asparagus patch. The problem was that this little corner was riddled with poison ivy. The other problem was in order to grow asparagus you have to dig deep 10 foot long trenches. Then you have to wait a few years before you can even eat one stalk. Thinking about all the time and work involved quickly got me thinking that maybe an asparagus patch wasn’t such a great idea after all.

And then one day we just started digging. It was hard work, just as I had anticipated, but soon after the first shovel hit the ground, I got lost in the task at hand. I wasn’t worried about the poison ivy. We were planting asparagus! I was able to get lost in the joy of the moment. And so, every morning I would wake up and dig a little, rip out another root of that dreaded ivy. Eventually all the hard work paid off. Every spring is now filled with an abundant harvest.

Make a time commitment to your practice. It might start out to be once a week, or twice a week, or every morning for 15 minutes. Determine the time frame that will work for you and then, be consistent. Being consistent in your practice is where real change can occur.

Once in class, we have to remind ourselves that we are not in a competition. There is no race to be won here. And if there were it would certainly be the tortoise winning it. It is not about how fast we move or how fast we learn. Let go of comparing yourself with other students. You are exactly where you should be for you. As my husband would say: “Do your best and forget the rest.” Find the joy in your own progress. There will be days when you are sore and that is okay. The best way to alleviate soreness is to keep practicing. It is like waking up on a chilly morning and feeling a little creaky. Once you start moving about, the creakiness dissipates. It is important to keep moving. However, soreness and pain are two very different things. There should never be pain and you should never push through pain. That is where serious injury occurs. By developing a practice you will develop a greater awareness of the body and be able to tell the difference.

Begin. Make a commitment. Be consistent. Find the joy in the moment. This is your yoga practice.

Raw Cacao and How To Make Raw Chocolate Candy.

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Raw Cacao

It is that time of year when all thoughts turn to chocolate. Halloween and chocolate candy, they just go together. Even with all of our trick or treating many of us have have never eaten “real chocolate”. Most commercially produced chocolate bars, (think Hershey’s) only contain about 10% actual chocolate, the rest is sugar and fillers.

This year why not EAT some delicious real chocolate candy made with simple raw ingredients? Making raw chocolate is probably one of the easiest things you can do. As a bonus it just happens to be good for you. In fact, Raw Cacao is considered a super food. It contains theobromine which invigorates our entire system, phenylethalamine which increases our sense of happiness and well being, trytophan which elevates and stabilizes our mood, anandamide, the “bliss” chemical which relaxes the body and the mind. It is higher in anti-oxidants than green tea and wine. It also contains protein, good fats, calcium, carotene, thiamine, riboflavin, magnesium, folic acid, and the vitamins A, E, K. It is rich in iron. Super food indeed!

The most important part of this indulgent experience is to make sure that you use truly raw cacao. The health benefits are only derived from cacao in it’s raw state. One of my favorites is Pacari from Ecuador. It is organic, heirloom (never heated above 118 degrees), and single origin (not blended with cacao from other countries or regions). These are 3 important things to look for when you are purchasing raw cacao.

The next part is to have fun choosing a mold. There are thousands to choose from, ranging from bugs and spiders to hearts and flowers. They are very inexpensive and can be used over and over again.

Basic Raw Chocolate

1 cup of raw cacao butter
½ cup raw cacao powder
2 tablespoons of raw agave nectar

Melt the cacao butter over low heat. Either in a dehydrator, in a double boiler with hot water, or in a sauce pan over the lowest heat. If using the stove top method, you can keep an eye on the temperature with a candy thermometer making sure not to bring the cacao over 118 degrees. Once it has liquefied, whisk in the cacao powder and agave until smooth. Pour into a squeeze bottle and then fill the molds. Set in the freezer for 5 – 10 minutes until set and then pop out of the molds. Because are no chemicals or stabilizers in this yummy chocolate keep them in the fridge until serving time.

From there get creative! You can add chopped nuts, coconut, or dried fruit. Add pure mint extract for a chocolate mint. Play with flavors and textures to recreate your favorite candy bar. Indulge in a little raw chocolate and Have a Happy Halloween!

Pacari Cacao can be found at:

http://www.therawfoodworld.com/index.php?main_page=index&cPath=100148_100215_100335

Chocolate molds can be found at:

http://www.amazon.com/ keyword: chocolate molds

Practicing Tapas: Fierce Determination.

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Tapas

As the chilly days of autumn and winter fall upon us, take the opportunity to PRACTICE one of the Niyamas of Yoga; Tapas. The definition of Tapas is ‘heat’ or ‘ fiery discipline’ or ‘a constant and intense commitment’ I call it fierce determination.

Tapas is a phenomenon of the body as well as the mind. This fire is what can keep you going even if you don’t feel like it. Getting to class sometimes can be the hardest part. Our mind will always come up with an excuse not to do something. I am too tired, I don’t have time, it’s too cold outside. If we can summon our tapas we almost always feel better and wonder why it was so challenging to get there in the first place.

When you are holding a pose and give up, feeling that you couldn’t possibly hold it one second longer, think about what might happen if you were offered one hundred dollars to hold the pose for one more breath. It is amazing how you can summon the strength when you really have to. We have all heard the stories of men and women exhibiting super human strength. Lifting automobiles, heavy machinery, even buses to rescue their trapped and injured loved ones. That is tapas.

Just as it is when you are starting a fire, it takes time. Collecting the wood, stacking the logs, fanning the flames, it is a process. Yet once the embers are lit, they generate more and more heat. When a new log is set on the existing fire, it takes very little effort to ignite. Tapas will grow over time and will be extended to other aspects of your life. That is the good news, we have the ability to redirect our energy. We can listen to all of our minds objections and then decide to do what’s good for us anyway. That tapas, that fierce determination exists within us at all times, we just have to tap into it.

Quieting the Monkey Mind.

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We all want to be happy. To LIVE happy lives. In Yoga we commonly refer to the negative thoughts that distract us from our happiness as “the monkey mind”. This monkey mind is preoccupied by worry, insecurity, greed, rage, and petty judgments. The monkey mind is quick and smart and can often lead you down a path before you even know what hit you. We have all been there; maybe you just got a promotion or started a new job, certainly cause for celebration and joy, when the monkey mind starts talking. “Do I really deserve this?” “Am I really qualified?” “What if they don’t like me?” Before we have had a chance to celebrate, we are thinking detrimental negative thoughts. It is natural and normal, we all do it. Our job is to learn how to quiet that little monkey and calm our mind. Then, we can be free from our own self imposed suffering and find our joy.

He is a tenacious little guy, he certainly won’t go quietly, and so, where to begin? It starts with understanding that we cannot control the world around us; we can only control our thoughts and mental attitudes. The Sanskrit saying is: “Mana eva manushyanam karanam bandha mokshayoho.” Which means “As the mind, so the man; bondage or liberation are in your own mind.” The world does not make you happy or sad, only your perception of the world does. Is it heaven or hell? You get to choose. You decide. Try applying this philosophy in your daily life and you will soon see how freeing it can be. You might be stuck in an airport waiting on a long delayed flight and start worrying about being late, getting angry and upset, maybe yelling at the gate attendant. Or you could take that delay and see it as an opportunity to have some newly found free time. You can read a great book, call a friend you haven’t had time to get back to. The flight will still be delayed, you cannot change that, it is only your perception of the situation that can change.

Think good thoughts. With time, and practice, you can slowly begin to quiet the monkey.

Pranayama and Diaphramatic Breathing.

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The Sanskrit word for yogic breathing is Pranayama. Prana is the life force that keeps us alive. Yama refers to expansion and extension, the ability to expand the breath and increase energy in the body.

Breath is the most important tool in yoga. By connecting with the breath we find a feeling of lightness and clarity; create an instant support system for the postures. When we are feeling challenged in a pose our natural instinct is to want to hold our breath, to grit our teeth and push through it. Holding the breath can create tension, dull our awareness and often cause us to feel light headed or woozy.

Diaphragmatic breathing (the expansion and contraction of the diaphragm) is the cure for reducing tension in the body and quieting the mind. In a normal healthy breath, the abdomen puffs out as you inhale and relaxes in as you exhale. One type of inefficient breathing is “reverse” breathing. In reverse breathing you are working against yourself and using the diaphragm in a completely inefficient manner. Reverse breathers pull the abdomen in as they inhale and push it out as they exhale. Breathing this way can be very taxing on the nervous system. Take a moment to check in with the breath to determine if you are a reverse breather. Finding this out can change your life immeasurably and is very easy to correct.

“Several researchers have reported that pranayama techniques are beneficial in treating a range of stress related disorders, improving autonomic functions, relieving symptoms of asthma, and reducing signs of oxidative stress. Practitioners report that the practice of pranayama develops a steady mind, strong will-power, and sound judgment, and also claim that sustained pranayama practice extends life and enhances perception.”

It can also be a most important tool in our daily lives. We have all heard the phrase “take a deep breath” when confronted with a stressful or upsetting moment. By taking a slow deep breath through the nose we can relax the nervous system and calm the mind. We may not have time for a full asana practice, but we certainly have 2 minutes during the course of a day to close our eyes and bring our awareness to the breath. Inhale expand the belly, exhale deflate the belly. Just. Breathe.

Dharma Yoga

Give Love.

Part 3: Gifts to give for Eating.

Books:

Other Fun Gifts:

Part 2 : Gifts to give for PRACTICE.

Books:

More:

Danskin Women’s Supplex Capri

Books:

Pampering:

Happy Holiday Shopping! More of the gift giving guide to come next week.

Pumpkin Pie

Raw Cacao

Basic Raw Chocolate

Tapas