WHY SHOULD WE SURRENDER IN YOGA?

Let’s explore the importance of surrender. How does surrendering in yoga translate into our lives off the mat?

In a way, surrender seems the opposite of setting an intention, but it’s not really like that in yoga. The two concepts complement each other and are equally important. The process of building a yoga practice is led by surrender to our own body’s capacity rather than our intellectual or cognitive determination alone. It is an exercise in trusting the goodness, the strength, and the honesty of the body. And it is by intention, about trusting the body’s capacity to tell us what it needs, that we are actually able to advance in our practice.

Surrender can be perceived as a type of weakness. It brings up thoughts of powerlessness and losing control. In our everyday life, it can be hard to let go and accept what lies ahead of us without complaining. Yet, by learning to surrender, we can achieve true peace and freedom. The idea of surrender is a tricky one to master for the human brain as it goes beyond logical reasoning. At a certain point we need to stop asking, as there are no more answers or logical explanations. We could choose to either tirelessly work the rest of our lives to try to find some answers, or gracefully surrender to the mystery of a higher design. One path can lead to frustration, confusion and anger, while the other path perhaps offers ease, peace and support, if we let these in. It is when we surrender to something greater than ourselves and open up to the flow of the universe that we express our readiness to receive. Seen in perspective, what looks like inaction is simply the recognition that now is not the time to act. For this reason, masters of surrender tend to be masters of flow, people who know intuitively how to move with the energies at play in each situation.

Surrender requires practice. The great paradox about it is that though we can practice surrender, invoke it, or open up to it, we can’t actually make it happen. In other words, just as the practice of ‘being loving’ is different from ‘being in love’, so the practice of surrendering is different from the state of being surrendered. As a practice, surrender is a way of deeply relaxing your psychic and physical muscles. It is an antidote to the frustration that we experience when we try to control the uncontrollable. However, the state of surrender is always a spontaneous arising, which we can allow by being open to it, but never force.

The main benefits of surrender are serenity and a sense of freedom from our self-imposed burdens. With surrender comes the understanding that everything works out in its own time. If accepting and respecting the limits of our bodies is how we practice surrender on the mat, doing our best and then letting go of the result, or gently refusing to live up to some image we have of ourselves are great ways to master surrender off the mat and in our everyday life. The ultimate goal should be the wonderful relief from the feeling that we have to struggle to get through life and a deep sense of being guided and cared for by something greater.

Original Article - Marcia Sharp.

YOGA BENEFITS BEYOND THE MAT

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even on Bondi Beach on a busy day. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table.

Keep reading to see how Yoga’s benefits extend beyond the mat. 👇

Types Of Yoga

There are many types of yoga. Hatha (a combination of many styles) is one of the most popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).

The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this "edge," the focus is on your breath while your mind is accepting and calm.

A Better Body Image

Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.

Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.

Becoming a Mindful Eater

Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself.

Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life.

Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviours:

• Eating even when full (disinhibition)

• Being aware of how food looks, tastes and smells

• Eating in response to environmental cues, such as the sight or smell of food

• Eating when sad or stressed (emotional eating)

• Eating when distracted by other things

The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savour each bite or sip, and note how food smells, tastes and feels in your mouth.

A Boost To Weight Loss and Maintenance

People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.

Enhancing Fitness

Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.

Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.

Cardiovascular Benefits

Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It's likely that the yoga restores "baroreceptor sensitivity." This helps the body senses imbalances in blood pressure and maintain balance.

Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.

Before you start a new exercise program, be sure to check with your doctor.

Researchers are now also studying how yoga can help people with depression and arthritis, and even improve survival from cancer.

Yoga may help bring calm and mindfulness to your busy life, so book in with us to start experiencing these benefits and the feelings of calmness & happiness for yourself!

Original Post – Harvard Medical School

The Winter Solstice: Return to light

Let’s unite in brilliant darkness and celebrate the return to light!

The meaning of Solstice

According to its Latin roots, the word Solstice means “sun standing still,” and for millennia the Winter Solstice has been celebrated around the world – acknowledging the shortest day of the year as a return to light. The Solar New Year marks the end of a cycle as the Earth begins her return to innocence – the rebirth that is Spring. 

A time for reflection

Pre-Christian Scandinavian Yule, Iranian Shab-e Yalda, the Roman Empire’s Sol Invictus celebration, the Pagan festival Saturnalia, ancient Egypt’s January 6th and Christianity’s Feast of the Epiphany all honored sun gods or winter’s arrival – eventually metamorphosing into Christmas, the return of the sun, or “son.” 

In all of the celebrations revering time, darkness and protection, there is also a simple yet profound observation of the stillness between the end of one cycle and the beginning of the next. This is a time to reflect and assimilate all of the wisdom, thoughts and feelings that have been cultivated in the dark, and bring them into the light.

An astronomical event

The most ancient civilisations knew that the sun’s path across the sky, the length of the days and the location of the sunrise and sunset all shifted throughout the seasons. To follow the sun’s annual journey, mysterious monuments, including Stonehenge, in England, and Machu Piccu, in Peru, were built.

Today, with access to the vantage point of space, we know that the Solstice is an astronomical event caused by Earth’s twirling dance through the universe. 

Her elliptical orbit around the sun is not a perfect circle, and when we’re closest to the sun (in early January) our world moves fastest. Right now we are moving faster than our average speed of about 18.5 miles per second (30 kilometers per second).

As Earth orbits tilted on her axis rather than upright, the Northern and Southern Hemispheres trade places in receiving the sun’s most direct light and warmth. Summer and winter are caused by the tilt of the Earth.

Astrological meanings

Winter begins as the Sun moves into the Saturn-ruled, tropical zodiac sign Capricorn. Saturn rules aspects of the Earth that feel predictable, steady and grounded in reality. It offers slowness, the wisdom that comes with time and clues about our life’s purpose.

In an elevated expression, Saturn sets clear boundaries and strong commitments. Its detrimental side may be judgmental or cold. Capricorn is known for its pragmatic ambition and discipline, but watch out for stoic pessimism.

This year, there is a great conjunction of Saturn and Jupiter – a constellation that last occurred 400 years ago! This rare encounter, called The Christmas Star, lights our way into a new era.

Setting intentions

This cycle is a perfect time to realign with our goals and ideals in preparation for the year ahead.

By clarifying and setting intentions during this significant solar standstill, we receive the support of ambitious earth sign Capricorn’s persistent energy and Saturn’s responsibile maturity. Both remind us to dream big whilst keeping our grand visions rooted in reality.

Contemplating and refining intentions leads us to our path and illuminates our way along it – from the faded past, through the darkness of winter, toward the bright future.

A Winter Solstice ritual

Activate your intentions for the new year by turning inward and awakening your inner fire with this Solstice ritual:

Create a cozy meditation nest — dim lighting and candles, soft blankets and pillows, ambient music… Brew your favourite tea or cacao… Light some sage or incense, or put a few drops of earthy sandalwood in your diffuser… Gather paper and a pen… Settle in and…

• Connect to the energy of the Earth. With your eyes closed, visualize roots growing from the soles of your feet, your tailbone, or whichever parts of you are connected to the ground. Down to the center of the Earth around which you wind your roots and your awareness. You’re pulled a bit tighter into your seat. Breathe deeply and allow your body to relax and experience the sensation of being completely supported by the Earth upon which you sit.

• Reminisce about the past year, allowing memories to surface effortlessly. Write down all that arose which you’d like to bid farewell to or let go.

• Burn the paper, to symbolize those energies being transmuted into creative passion for your adventures to come.

• Visualize the year ahead, dreaming up everything you’d like to manifest. Write down all of your hopes for the coming year. Add, “this or something better,” as the Universe often has more magnificent plans than we could possibly imagine.

• Fold this paper and bury it, to represent the seeds of these intentions being planted in your future path. And then release, be patient, these seeds need time and space to sprout.

A Winter Solstice Prayer 

– by Edward Hayes

In the heart of every person on this Earth
burns the spark of luminous goodness;
in no heart is there total darkness.

May we who have celebrated this winter solstice,
by our lives and service, by our prayers and love,
call forth from one another the light and the love
that is hidden in every heart.

Ignite your fire

Synchronise your breath to strong, intuitive movement with this dynamic, core-powered yoga class to amplify your practice.

Sahasrara or Crown chakra

Sahasrara, the most common Sanskrit name for the Crown chakra, means ‘thousand-petaled.’

This energy centre controls our connection to spirit, and our sense of universal consciousness, wisdom, unity and self-knowledge. Association with the colour violet reflects the Crown chakra’s link to spirituality and enlightenment.

The Crown chakra stores energies amassed through kind thoughts and actions, faith, meditation and prayer. Here we are able to transcend the material world and commune with the divine. Sahasrara is aligned to seek an intimate relationship with the universe.

Key elements of the Crown chakra

• Sahasrara: Thousand petals

• Element: The element associated with Sahasrara chakra is thought.

• Physical Body: The crown chakra is located at the top of the head, or slightly above – like a crown, radiating upward. Its location means it is closely linked to the brain and the nervous system. Sahasrara is associated primarily with the pituitary gland, secondarily with the pineal and the hypothalamus. The hypothalamus and pituitary gland work together to regulate the endocrine system (all of the body’s biological processes). Energetically, the seventh chakra has a connection with the first chakra – they are bookends of the chakra system.

• Emotional Body: Devotion, inspiration, prophetic thought, mystical connections and transcendental ideas come from the Crown chakra. Extraordinary dreams may be messages from your Crown chakra…

• Mental Body: When working with the Crown chakra, we divert our attention from ourselves to the world around us. Questions may arise like: How am I connected to the world? How can I gain clarity about my place in the world? How can I better serve the world?

Signs of imbalance

As we’ve learned in previous chakra articles (see below), stress in any layer of the body (physical, mental, emotional and energetic) can cause you to slow down, stagnate or completely go into overdrive. An imbalanced Sahasrara chakra may manifest as confusion, distraction, lack of focus, feeling disconnected from the body or world, or hyper spiritualization (too much meditation!).

Checklist for the Crown chakra

• Connect! The more people who connect with the power of this chakra, the greater the shift of our collective consciousness towards a holistic understanding of health, biodiversity and humanity as a whole.

• Discover the power within. Understanding that we are responsible for what we create – in turn learn to act, think and speak with love and wisdom – helps us to become happier, healthier and less reactive.

• Learn from obstacles and illusions. Seek meaning from physical and emotional obstacles but let them go once they’ve served their purpose or taught their lesson.

How to balance your Crown chakra

Balancing the Crown chakra may help you feel more ease. Mentally, the ability to situate yourself in the world around you brings relaxation and clear-headedness. Increased synergy between the physical and mental allows a deeper connection with the spiritual realm. There are things you can do on and off the mat to strike an equilibrium.

Yoga poses for Sahasrara chakra.

Balance this energy centre with these targeted yoga poses:

• Supported Headstand (Salamba Sirsasana)

• Plough (Halasana)

• Supported Shoulderstand (Salamba Sarvangasana)

• Lotus (Padmasana)

• Seated Forward Bend (Paschimottanasana)

• Reclining Bound Angle (Supta Baddha Konasana)

Chantra mantras or sound vibrations

Om is the Kundalini bija mantra. Chanting OM (pronounced AUM), works on the vibrational frequency of the Crown chakra. Use the breath – breathe in and as you breathe out vibrate the sound OM. This mantra is very powerful and signifies the essence of the ultimate reality.
Mudra for the seventh chakra: The Mudra of a Thousand Petals 

In a comfortable seated position, sit up tall. Touch the tips of your index fingers and thumbs together to form a pyramid shape. Allow the other fingers to extend upward, keeping them straight. Raise this mudra to about 6 inches above the top of your head.

Thought is the quality of the Crown chakra

Discover the infinite within, and know that it is one with all outside of your. Working with the top of the head through asana is a beautiful step to help clear the Crown chakra. When we work on the body, tightness and stagnation can come to the surface. If we can find the patience and the wisdom to sit with it and watch it without judgment, we can start to understand the deeper lessons, meanings and connections of everything that arises and then consciously let it go. As a result, we find freedom. Within the Crown Chakra, this means the freedom to deeply connect with all.

Meditation for Sahasrara chakra

Violet is the colour for this chakra. Try visualising it during your relaxation or meditation – perhaps as a glowing halo just above your head. With your eyes closed, imagine the radiance. Let it pulse with the breath, awareness rising up into a column of light, shining back down into you. Draw it in through your crown, to fill your entire body and the space surrounding you, rise back out through the crown, encasing yourself in a sparkling violet spotlight… As you meditate on your crown, visualizing your breath as a beautiful column of violet light – chant the sound OM to connect with all that exists inside and outside of you.

How to sync your yoga practice to the phases of the moon

Just like the moon flows through phases, ebbing and flowing with the tides of nature, humans also move in cycles. Throughout a day, week, month and beyond, our energy, bodily functions and emotions are constantly wavering. Yet, in a linear society that favours repetition and routine, our true nature is often ignored in a bid to meet expectations of consistency. All too often we disconnect from the cycles existing both outside of and within us, but the moon is a constant reminder to re-connect. 

Connection lies at the core of yoga, which is why it is the perfect practice to tune into nature and honour inner/outer cycles. Syncing your practice to the phases of the moon is a good way to not only cultivate cyclic awareness but to find compassion, acceptance and space. The moon offers clarity on when to retreat and draw energy inward and when to outwardly express. Synching moon flows to these energies can offer a powerful energetic alignment. 

Yoga classes for each phase of the moon 

New Moon 

When the sky is at its darkest, it presents a call to dive within. As the moon darkens her light to re-charge, she encourages us to mirror her efforts by lowering our outward expression. Displaying a blank canvas, it’s an opportunity to fill the space with new beginnings. Connect to the heart space to set intentions on what you want to invite into the next moon phase. 

Theme: honour your needs, slow down and rejuvenate.

A New Moon yoga practice, calls for you to seek ease. You may find that your energy is lower and emotions are heightened, offering an opportunity to rest and reflect. Practices that draw energy inward, encourage reflection and prioritise nourishment suit best. Yin, heart-opening flows and self-care rituals mirror the moon’s energy and cultivate inner-awareness.

Waxing Crescent 

As the sun slowly creeps closer to the moon, its illumination becomes visible once again in the form of a crescent shape. 
When the moon is waxing, it’s building energy and outward expression. It presents an opportunity to take the intentions that were set at New Moon and turn them into reality. 

Theme: action, play and energy. 

With the slow build of the moon’s energy, the tempo of our yoga practice can begin to increase. It is a good time to sync with the flow of the moon with a Vinyasa class that is both energising and challenging, and has a hint of play. Just as the moon’s illumination is light, we want our yoga practice to be too. 

Waxing Gibbous 

Before the moon reaches fullness – its complete state – the Waxing Gibbous presents an opportunity to form our own completions. It’s a time to root our New Moon intentions into reality. This is the phase of doing; it’s the time to get things done and the moon offers an extra boost to help us do exactly that. That being said, it’s also a time to root and ground, to ensure that the ‘doing’ is coming from a place of intention. 

Theme: rooting, doing and completing. 

During the Waxing Gibbous, you may feel a little ungrounded. There is an element of rush in the moon’s energy at this time that often leads to feeling disconnected. Whilst energy is still heightened, it’s wise to practice flows that guide with grounding. It’s still a phase that lends well to Vinyasa, but try to choose a practice that has an earthy, focused element to the flow.  

Full Moon 

The build-up to the full moon can be intense and a little chaotic. When it finally reaches its peak, it’s time to take a long exhale and release all that didn’t serve you throughout the waxing phases. Take stock of any resistance in your attempts to meet intentions and use the power of the moon’s bright illumination to let go. Here, the moon shines her light bright on the shadows to illuminate all the energy, habits, mindsets and people that are no longer in alignment. 

Theme: grounding, releasing and shadow-work. 

Whilst the brightness of the moon appears to convey heightened energy, the full moon can actually be an opportunity to stop. Energy has built to its peak and may start to burn out. This is a good time to practice flows that are grounding and releasing, as well as pranayama that offers deep cleansing. 

Waning Gibbous 

After the intensity of the Full moon, the moon slowly starts to retreat. The crops sown in the New Moon are now experiencing full abundance, making this a time of gratitude and love. It’s a time to be thankful for all that is present and to give back. Use this as an opportunity to perform loving acts of kindness as a way of showing true appreciation for all that is around you. 

Theme: gratitude, presence and kindness. 

This is a beautiful time to slow the energy of your practice down and connect within. To mirror the moon’s energy, practice heart-openers, gratitude meditations and poses that support the lung meridians. 

Waning Crescent 

The moon is finally welcoming surrender. Her light is withdrawing and her outward energy is diminishing. As the moon draws in darkness, shadows emerge and there is an opportunity for one final release. Energy here is likely to be lower and there will be a call to dive deep within. Honour the moon by resting and restoring. Try to empty your diary, find plenty of time to yourself and make your primary focus nourishment. 

Themes: Restore, rest and self-love. 

Here the moon is inviting you to slow your practice down. Surrender to the stillness and invite in tenderness. This is the perfect time to practice Yin, calming pranayama and compassion meditations. 

Article Author: Ekhart Yoga

Article Source: https://www.ekhartyoga.com/articles/practice/how-to-sync-your-yoga-practice-to-the-phases-of-the-moon