First Class Free

February 28: Here is a wonderful contribution from Ingrid about New Year's Resolutions. As we finish the 2nd month of the year it is time to revisit these things. How are you keeping up?  Love the day! Silvia

From Ingrid Sjorslev Prate 

HANDBOOK 2010 - HAPPY NEW YEAR!

Health: 
1. Drink plenty of water. 
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar. 
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.. 
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy 
5. Make time to pray. 
6. Play more games 
7. Read more books than you did in 2009 . 
8. Sit in silence for at least 10 minutes each day 
9. Sleep for 7 hours. 
10. Take a 10-30 minutes walk daily. And while you walk, smile.

Personality: 
11. Don't compare your life to others. You have no idea what their journey is all about. 
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 
13. Don't over do. Keep your limits. 
14. Don't take yourself so seriously. No one else does. 
15. Don't waste your precious energy on gossip. 
16. Dream more while you are awake 
17. Envy is a waste of time. You already have all you need... 
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness. 
19. Life is too short to waste time hating anyone. Don't hate others. 
20. Make peace with your past so it won't spoil the present. 
21. No one is in charge of your happiness except you. 
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. 
23. Smile and laugh more. 
24. You don't have to win every argument. Agree to disagree... 

Society: 
25. Call your family often. 
26. Each day give something good to others. 
27. Forgive everyone for everything. 
28. Spend time w/ people over the age of 70 & under the age of 6. 
29. Try to make at least three people smile each day. 
30. What other people think of you is none of your business. 
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch. 

Life: 
32. Do the right thing! 
33. Get rid of anything that isn't useful, beautiful or joyful. 
34. GOD heals everything. 
35. However good or bad a situation is, it will change.. 
36. No matter how you feel, get up, dress up and show up. 
37. The best is yet to come.. 
38. When you awake alive in the morning, thank GOD for it.. 
39. Your Inner most is always happy. So, be happy. 

FEBRUARY 24TH, 2010:  Good morning friends! I am subbing for Mara at 10:45am Basics and will teach a class focused on something I know personally all too well....Back pain. When I was hit by the car this was the biggest souvenir I had.  I tried everything to feel better! I would have paid any amount of money, gone anywhere in the world, done anything if you could help me make my back pain be less loud! Finally, I found yoga.  And happily as I practice yoga every day in all these years since the accident I am back pain free. This is not a short term fix. This is a lifestyle choice where you have to make the commitment to work harder than your pain and try some yoga poses and breathing for every day of freedom.  Join me to learn more! Here is a great article to read...Love the day, Silvia

Back pain is an on-going problem for the majority of adults in most industrialized countries.  Low back injuries usually heal within weeks, but long term healing is often more difficult to achieve.  Rehabilitative exercise is often the key to developing a strong healthy back.  And, according to a recent study in the Annals of Internal Medicine, yoga is more effective for the treatment of back pain than traditional exercise. 

Why is Yoga an Effective Way to Treat Back Pain?

1) Yoga helps increase strength in very specific muscle groups and works to strengthen all major muscle groups that support the spine.

2) The stretching postures in yoga increase blood flow to the tissues that support the spine, improving the health of the intervertebral discs and muscles along the spine.

3) Yoga increases flexibility in your shoulders and hips, which decreases demands on your back, and yoga increases flexibility of the muscles in your back and along your spine, allowing your spine to rotate properly.

4) Yoga's focus on breathing and connecting breath with movement improves body awareness, making you more conscious of movements that may contribute to back pain.

5) The "spine lengthening" poses in yoga promote good posture and proper alignment of the vertebrae.  When the spine lengthens, it naturally moves towards correct alignment.  Having proper posture ensures that you are not placing undue stress upon your back.

Understanding Your Back

To take care of your back or to heal it, you must understand it.  Back problems do not occur in a vacuum.  The spine is not an isolated body part. 

The mechanical function of your spine is affected by the alignment, flexibility & strength of many parts of your body including:

• Foot, knee, leg alignment
• Muscle strength of legs, buttocks, back and abdominal wall
• Abdominal protrusion (as with pregnancy, or a beer belly)
• Hip flexibility
• Position of the pelvis (tilted forward, back or to the side)
• Shape and flexibility of the lumbar (lower back) spinal curve
• Shape and flexibility of the thoracic (upper back) spinal curve
• Shape of the cervical (neck) spinal curve
• Shoulder carriage and mobility
• Position of the head in relation to the shoulders

The state of your back is also influenced by:

• Your genetic heritage, Your home, work, transportation, play, community, Your emotional state
• Nutrition, body weight and fat distribution, Prescription and recreational drugs

Key Poses That Heal:

1. 1.       Standing Hip Circles - Loosens low back and hips, Strengthens back
2. 2.       Squatting – Opens the pelvis, Stretches hips and lower back, Tones abs, Stretches feet
3. 3.       Kneeling Low Lunge –Stretches hip flexors, Relieves low back pain, Stretches thigh muscles
4. 4.       Cat/Puppy – Increases suppleness of spine, Stretches muscles of the back & neck, Improves posture
5. 5.       Child’s Pose - Relaxes the back & neck, Stretches the spine, Provides a gentle massage to abdominal organs
6. 6.       Cobra – Strengthens the back, Tones the buttocks, Stretches the chest and abdomen, Increases circulation
7. 7.       Knee to Chest – Stretches Lower Back
8. 8.       Spinal Twist – Strengthens abdominal muscles, stretches hips
9. 9.       Bridge (And Pelvic Tilts) - Looses muscles of the low back, Strengthens abs

Spinal Anatomy and Function

The spine is a series of interlocking spool-shaped bones called vertebrae, supported by a complex system of muscles and ligaments.  The hollow spinal canal protects the nerve tissue of the spinal cord.

The arms, legs, chest all attach to the spine, via the shoulder girdle, pelvis and ribs.  The weight of the head is perched on the end of the spine.  Therefore, the spine affects and is affected by every movement your body makes.  For example, if your head is not properly balanced, the natural curve of the neck becomes distorted.  If the arms or legs don’t have full range of motion, the spine must compensate by extra bending and twisting.

Inter-vertebral discs are thick pads of cartilage that separate adjacent vertebrae.  The discs serve as shock absorbers and allow for greater motion between vertebrae, and they distribute weight over a large surface when the spine bends.  When discs degenerate, this weight becomes concentrated on the edges of the vertebrae, resulting in bone spurs.  Discs have no blood supply of their own and are dependent on sponge action for attracting and absorbing nutrients from adjacent tissues.  During non-weight bearing rest, discs expand as they soak up fluid.  In weight-bearing activity, this fluid is squeezed back into the adjacent soft tissue, to be replaced by fresh fluid during the next rest period.  If these normal healing mechanisms are inhibited by poor posture and loss of flexibility, the discs become thin, brittle and easily injured.  This condition, called degenerative disc disease, can lead to bulging or herniated discs.  The movement principles of yoga – “spreading” (creating space in an area), “soaking” (deep breathing during the stretch) and “squeezing” (compressing fluids out of an area) – use the physiology of the disc to help in healing.

Muscles that Act on the Spine

Running parallel to your spine are the erector spinae muscles, deep muscles of the back that support the spine in the upright position.  The erector spinae rotate the spine, bend it backward and sideways, and influence posture by helping create and maintain the proper spinal curves.  If the erector spinae are too tight, they contribute to swayback.  If they are too stretched out, they contribute to a flat back.  If they are overworked, they can go into painful spasms.  Yoga helps maintain back health by both stretching and strengthening the erector spinae.

The lower back is also significantly influenced by three sets of muscles that attach to the pelvis or the lumbar vertebrae: the hip flexors (which raise the thigh toward the chest), the abdominals, and the hamstrings (long muscles on the back of the thigh).  These muscles can create a forward or backward tilt to the pelvis, leading to an increase or decrease in the lumbar curve.  For example, because hip flexors attach to the front of the pelvis, tight hip flexors will tilt the pelvis forward, creating sway back.  Tight hamstrings will tilt it backwards, creating a flat back.  Weak abdominal muscles will allow the pelvis to drop forward and will fail to support the lumbar spine from the front.

Each of your joints is controlled by at least two sets of muscles: the flexors (which bend the joint) and the extensors, which straighten it.  In addition, a number of joints have rotator muscles that twist, turn, or rotate the bones.  Good posture can only exist when the flexors, extensors and rotators are in proper balance.  But often the muscles acting upon a joint are out of balance.  For example, the flexors may be tighter or shorter than the extensors, so that the joint can not be fully straightened; or the muscles that rotate the joint in one direction may be stronger than those that rotate it the other way.  These unequal forces make the joint weaker and more vulnerable.

Many people with back or neck pain suffer from imbalances of the flexors, extensors and rotators of the spine, arms and legs.  With an intelligent program of stretching and strengthening (as with yoga) the muscle groups can be brought back into balance.

WAVE 1

Seated pranayama Sun Salutation A  

WAVE 2

Forward Fold (FF) Mountain to Half Moon A FF with yoga mudra

Chair to half chair

Crane W3 to standing splits Baby eagle 2 times

Revolved lunge Low Lunge Standing Splits FF Side 2  

WAVE 3

Chair to half chair

Crane to W3 pulse up and down knee conditioning standing leg

Standing splits

Revolved Lunge High lunge to twist to Revolved Lunge back to high lunge 3x's

From last revolved lunge to Side plank

Basic Vinyasa I leg Dog right, standing splits Side 2  

WAVE 4

FF Mountain Chair, Chair Twist

Eagle pose and eagle arms up and down like ab crunches

Warrior 3 with eagle arms

Warrior A landing backbend with eagle arms

Warrior 2 Reverse Warrior 2 with half cow face arms Prasarita with full cow face arms

Headstand with eagle legs to seated eagle transition (or jump cross legs and sit)

Cow pose side bend, twist

Janu sirsasana side bend Bharavajrasana Pigeon I leg dog vinyasa Side 2  

WAVE 5

1 leg dog right Warrior A with cow arms

Humble Warrior A - fold in half

Warrior 3 with cow arms to Pyramid cow arms

Revolved Triangle

Standing Splits

Standing crane leg extension (Uthita Hasta Padagustasana)

Warrior 3

Low lunge to spinal balance to Sunbird

1 leg dog left Side 2 begins now  

CLOSING WAVE

That includes cooling poses, meditation, Savasana    

FEBRUARY 23, 2010:  Better sleep has been touted for years as one of the benefits of yoga. 

• Today we learn about Yoga for Sleep and improved emotional well-being since there is a link between inability to sleep and anxiety. What is Anxiety?  It is how we manage stress.  What is Stress? The opposite of relaxation.
• Insomnia—the inability to get to sleep or to sleep soundly—can be either temporary or chronic, lasting a few days to weeks.  It affects a whopping 54 percent of adults in the United States at one time or another, and insomnia that lasts more than six weeks may affect from 10 to 15 percent of adults at some point during their lives
• If you've ever had trouble falling asleep at night or staying awake during the day this meets the practical definition of insomnia.  This can be caused by a number of factors.  Yoga offers you a number of ways to relax the parasympathetic nervous system. 

1.       The poses work to reduce muscle tension which can impact our ability to get to sleep and the quality of our sleep. This in turn lowers the levels of the stress hormone cortisol.

2.       The breathing techniques raise levels of carbon dioxide a natural sedative as well as melatonin levels. Both of these helps us sleep.  The other mental payoff from deep breathing is that it increases levels of GABA, a neurotransmitter associated with happy, calm feelings.

3.       The breath linked movement known as vinyasa is a form of meditation that focus the mind through self study known as "Svadhyaya".  Observing what we're thinking and feeling gives us the opportunity to shift our perspective which is known as cognitive-behavioral therapy.  We learn in yoga class techniques to break negative thinking patterns (samskaras).  Simply put you can learn how to worry less by thinking happy thoughts.  And as Deepak Chopra says, "Happy thoughts create happy cells that create happy souls."

BREATHING:  At the core of most anxiety is the breath, or the lack of it.

When you are anxious, natural breathing is inhibited. The diaphragm freezes, failing to move air downward as you inhale, which means that you don't let your lungs fully expand and fill with air. "And when you don't get enough oxygen, the brain receives a 'danger' signal, which perpetuates your mind-body state of anxiety," explains Jonathan Davidson, M.D., director of the Anxiety and Traumatic Stress Program at Duke University Medical Center. "Your breathing quickens and becomes even more shallow; in an extreme case this can lead to a full-blown panic attack, in which the person begins to hyperventilate."

POSES:

According to Baxter Bell, inversions help people switch from the sympathetic nervous system (which includes the fight-or-flight responses) to the parasympathetic nervous system (which handles relaxation) by sending the body a signal that the blood pressure has gone up. In response, the blood vessels constrict and the heartbeat and breathing begin to slow, which causes the mind to relax.

• forward bends such as Uttanasana (Standing Forward Bend), Prasarita Padottanasana (Wide-Legged Standing Forward Bend), Adho Mukha Svanasana (Downward-Facing Dog Pose), Janu Sirsasana (Head-to-Knee Pose), and Paschimottanasana (Seated Forward Bend). You can do them supported if you wish, on blankets or bolsters, and they should be held for five minutes.
• While all of these poses should help, the most important of all is Salamba Sarvangasana (Supported Shoulderstand). When practiced immediately before bed, it prepares the body for sleep. And if done during the day, it may help compensate for some lost sleep. You can also practice it supported on a chair. All inversions—such as Salamba Sirsasana (Supported Headstand), Halasana (Plow Pose), and Viparita Karani (Legs-up-the-Wall Pose)—are helpful to practice when you can't get to sleep.
• Finally, don't forget to practice the very important Savasana (Corpse Pose), unless you do Sarvangasana just prior to sleep. 

Hope to spend time together Mon/Tue/Wed as I'll be away Feb 25-28. My themes this week are:

Monday Feb 22nd: True Giving & How it Relates to Self-Esteem & Happiness

Tuesday Feb 23rd:  Out with Fear, In with Love!

Wednesday Feb 24th:  The Power of Intention

FEBRUARY 22, 2010:  We focused tonight on the breathing practice of Anapanasati.  This is usually the very first breathing technique we learn in yoga. This ability to watch our breath and practice mindful self observation.  As we watch ourselves we gain insight into whether we are breathing in a way that shows us fearful or peaceful.  We then can link this to how we are living our lives. Are we judging ourselves each moment? Or is it possible simply to be with your life, feel your breath, without needing to change it.  Can you use the practice of mindfulness breathing to create a self-acceptance for yourself and let go of the fears you might have?  Can you ultimately choose to view your thoughts, your breath, your actions through a prism of love without so many labels of good enough or not good enough but just be.  I know you can, this practice if you let it will help you achieve the hardest pose of all, self-love.  Love and courage to you, Silvia       

ANAPANA-SATI

Watch for the judgmental mind that discounts small movements as insignificant or unimportant
or the ambitious mind that jumps in to tell you to make your breath bigger or deeper,
or labels your perceptions as good or bad in order to arrive at a conclusion.
- Donna Farhi

DEFINITION: Anapana means breathing.  The full name of this technique is anapanasati or mindfulness breathing.

PURPOSE: The primary purpose of this breathing concept is to gather more specific information about one's breathing patterns, rhythm, and intelligence. Simply observing the natural breath, do not breathe in a certain way or make your breath imposing. It is helpful to enter this inquiry with curiosity and inquisitiveness rather than a desire to get it right. This technique will calm your mind and keep you in the present preventing thoughts from stimulating stress. Be watchful. Thoughts will sneak up on you. When you catch yourself drifting toward thoughts, you must bring yourself back to natural breathing.

TECHNIQUE: Lay on your back or sit in any comfortable position, place one hand on the belly and the other on the chest or place both hands on the belly with the fingertips below the navel. After observing the location of the breath, you may move the arms to the side with the palms facing up.

Location of the Breath: Where is the movement of the breath most noticeable? In the lower part of my body or in the upper part?

Origin of the Breath: Where does the movement of the breath begin? Just as an earthquake has an epicenter that scientists can locate, your breath has an epicenter.

Frequency of the Breath: Is your breath fast or slow or somewhere in between? Count the number of breaths per minute or if possible have a friend count them for you. Twelve to fourteen breaths per minute is considered a normal rate.

Phrasing of the Breath: Is there a noticeable difference between the length of your inhalation and exhalation? Are they equal?

Texture of the Breath: Is the texture of your breath smooth and even or is it jerky and uneven?

Depth of the Breath: Does the breath feel deep or shallow?

Quality of the Breath: If you could describe the quality of your breath what word or words would you use? Is it pneumatic, labored, billowing?...Let descriptive worlds or images arise without layering them in any way. Do you have any images that you associate with your breathing?

Reference: Donna Farhi, The Breathing Book

FEBRUARY 22, 2010 "True giving radiant giving comes from the same inner place as deep happiness.  It's having the self-esteem to feel that what we have to offer is valuable - our advice, wisdom, expertise, skills, physical labor.  The manner in which we give these gifts is a reflection of who we are."   

Philosopher Maimonides pictured giving on 8 spiritual levels. The top two are these here that Yoga really gets to the heart of right away.  

1.  "The motivation for real giving finds its source in the internal self, not in the expectations of others."  

2.  "Anonymous giving - happy people don't expect a return. They give because it comes from the heart and they believe that joy and happiness are abundant. They aren't going to run out."   

In yogic philosophy the opposite of taking or stealing is giving and sharing (Asteya).  And we are either living from a viewpoint of abundance or one of mental scarcity where you are hoarding or rationing for fear you are going to run out. You see these concepts are mutually exclusive.  You either are practicing living life from one or the other.  This idea that giving comes from a place of deep self-love and happiness has been one of the greatest lessons I take into my everday from this practice.  The yoga has strengthened my confidence and instead of contracting when times are challenging I am able to maintain a self-generating self-esteem that reminds me to give with all my heart be it wisdom, love, affection or friendship.  Everyday I practice yoga makes me want to open my heart up bigger to do more good in the world, to be a better friend, a more generous partner, a kinder sister, a more loving daughter.   

My sincere wish is that you stay with this practice long enough to experience this for yourself.  Love yourself, love your day, love your life! XXOO Silvia

Yoga Class Plan for Level 2 Feb 22, 2010:

WAVE 1 Seated pranayama Sun Salutation A  

WAVE 2 FF MOuntain to half moon A FF with yoga mudra Chair to half chair Crane W3 to standing splits Baby eagle 2 times Revolved lunge Low Lunge Standing Splits FF Side 2  

WAVE 3 Chair to half chair Crane to W3 pulse up and down knee Standing splits Revolved Lunge High lunge to twist ot revolved back to high lunge 3x's From last revolved lunge, side plank Vinyasa I leg dog right, standing splits Side 2  

WAVE 4 FF Mountain Chair, Chair Twist Eagle up and down Warrior 3 eagle High lunge or wa landing w2 reverse w2 with half cow arms Prasarita with yoga mudra headstand with eagle legs Cow pose side bend, twist Janu sirsa side bend bharavajrasana pigeon I leg dog vinyasa Side 2  

WAVE 5 1 leg dog right warrior A with cow arms fold in half Warrior 3 with cow arms Pyramid cow arms Revolved triangle Standing Splits Standing crane leg extension Warrior 3 low lunge to spinal balance Sunbird I leg dog left Side 2 begins now  

WAVE 6 CLOSING

Here you guys is my class plan for today the physical focus was backbends and twists!

WAVE 1 Child's pose Child's twist Thread the needle Dog Plank Locust with Yoga Mudra Plank Dog K2 Plank Cobra Plank Dog K3 Basic Vinyasa (Plank, Chatarunga, Updog, Downdog)    

WAVE 2 I leg dog Low lunge stay on ground quad stretch point back foot and lift, Basic vinyasa, side 2 DW1 (I leg dog, Warrior A, Basis Vinyasa) DW 1 Mandala right, right, left, left    

WAVE 3 Chair Crane Eagle W3 Eagle Warrior A Eagle Half Moon B --1 arm variation warrior backbend calle Exhalted Warrior to Half Moon B, 3 times Low lunge with half moon A then Low lunge twist High lunge twist Chair twist Chair SIDE 2 begins  

TRANSITION WAVE Tip toe chair Tip toe pose Boat Boat lower and lift 1 leg alternate Boat to Half boat Mini Savasana Boat to a Lolasana, switch other leg in front Malasana to FF Basic vinyasa    

WAVE 4 Left leg lunge, jump switch (Road Runner!) Warrior A right (with high reverse namaste) Pyramid with regular reverse namaste low Revolved Triangle (release and transition) 1 leg dog Walk dog backwards Standing splits Warrior 3 Crane King Dancer Downward facing bow Walk dog back out to Scorpian Dog (hold foot balance) Scorpian Plank Half bow with both hands Roll the half bow towards long leg side 2 ***Peak Bow***  

WAVE 5 Roll over Bridge arms extended and long tailbone Wheel Optional Wheel 1 armed, 1 legged, both 1 arm/1 leg Eagle Abs Eagle Twist Supine Child's pose Savasana

FEBRUARY 20, 2010

Dear Friends,

During the Winter we are simply more in our heads than in our bodies (if you live in colder climates). I remember when I was working an office job during the Winter I'd end up working longer hours.  If for no other reason then it felt like it was too cold to be outside.  I'd literally run from my car to the Metra station to wait inside or run to the bus to go to my office.  In an effort to avoid being in the cold I'd eat more lunches at my desk.  At some point (about now) I'd start to feel the Stress growing bigger and bigger. I'd get more tired, more stressed from working extra and go home and crash.  My balance would get lost.

Thank goodness yoga offered me a healthy solution.  In our Chicagoland Winter's we NEED yoga more than ever.  Otherwise we get stuck in our head's working too much & thinking too hard when we need some play time too. Yoga is like recess for Adults. 

Hey you don't have to wait for Spring Break (like we did when we were kids). YOGA CLASS IS SPRING BREAK!

So get back to moving and breathing your body. Come have some fun, take a break from work, home, and all the seriousness of life.  Instead be a serious student of FUN for 2-3 hours per week. Yes, you heard me right, I'm proposing you give yourself more than one yoga class per week in the Winter.  Come warm times then by all means, walk from Union station to your office, stand outside the Metra station and do jumping jacks, hike, cycle, run outside.  But for the next couple more months of colder weather don't just lose your balance accepting you'll just feel lousy and cranky when the solution is right here. Do something!  Come spiritualize every aspect of your life by staying tuned into to the blessing it is to be alive.  And then plan to join me for your summer vacation for the Spiritual & Cultural Adventure of a Lifetime in Tuscany June 20th-26th!!  But in the meantime, play more now! Love your life, Silvia

FEBRUARY 19, 2010:  So today in class some of you are going to think this is the easiest class ever (and you'll blame it on me) and then others of you will think this is the hardest class ever (and blame it on me).  And to complicate matters those of you who might think it easy love that and others will think that's just not so good, and those that think it the hardest class ever will call it your favorite class ever while others will rate it as your least favorite.  What is this about?  Well its about our perspective.  In this practice we see our old mental habits and see what areas we are holding ourselves back from forwarding our lives because of self-limiting belief. Time on the mat helps us to contemplate why we think the things we do.  Do you, for instance, allow yourself to from time to time refresh the way you think about yourself?  It's like wearing the same t-shirt from 8th grade...maybe its time to try something else on?  This practice is neither hard or easy it is often our perspective that is making it more or less difficult. 

There is this story about The Problem with Human Compassion by Author Shankar Vedantam about why a dog tugs our hearts more than a distressed nation of millions that makes this point about Perspective.  "On March 13, 2002, a fire broke out in the engine room of an oil tanker about 800 miles south of Hawaii. There were eleven survivors and the Captain's dog, a terrier named Hokget. The crew were rescued but as the rescuers pulled away they heard a dog barking. The captain's dog had been left behind on the tanker."

So long story made shorter, money, people, energy poured in to save the dog.

"The philosopher Peter Singer once asked if you see a child drowning in a pond - and you would ruin a fine pair of shoes worth $200 if you jumped into the water - would you save the child or save your shoes? Obviously a child's life is worth more than a pair of shoes. But if this is the case, Singer asked, why do large numbers of people hesitate to write checks for $200 to a reputable charity that could save the life of a child. Psychologist Paul Slovic at the University of Oregon asked two groups of volunteers shortly after the Rawandan genocide to imagine they were officials in charge of humanitarian rescue effort. Both groups were told their money could save 4,500 lives at a camp, but one group was told the refugee camp had 11,000 people whereas the other group was told the camp had 250,000 people. Slovic found that people were much more reluctant to spend the money on the large camp than they were to spend the money on the small camp."

So in our poses on the mat we learn about our personal perspectives and can view how we react or respond and whether or not it makes intellectual sense.  This gives us the insight to make better choices.  To have a more holistic perspective broadens our scope of knowledge so maybe we would want to save 250,000 people and not just the 11,000 if given the choice.  We will learn Mandala Namaskar in order to help us find this global view within ourselves.

The other take away is that based in sutra 2.46 we can only really teach what we know, what we have integrated and processed for ourselves in this life.  So what you learn on the mat you not only apply in your life but through your actions teach others. This is not a case of do as a I say not as I do.  But all I ask is that you join me today and just learn to be conscious of what you say YES to and equally what you say NO to, and why.  May all beings everywhere be peaceful and free, Silvia

FEBRUARY 16, 2010:  From a Yogi Friend out in the Pac NW..Signs and symptoms of inner peace:

1. A tendency to think and act spontaneously rather than from fear based on past experiences
2. An unmistakable ability to enjoy each moment
3. A sudden propensity towards just being, rather than doing
4. Loss of interest in judging other people
5. Loss of interest in judging self
6. Loss of interest in interpreting the actions of others
7. Loss of interest in conflict
8. Loss of ability to worry
9. Frequent, overwhelming episodes of appreciation
10. Contented feelings of connectedness with others, your self and nature
11. Frequent attacks of smiling through the eyes form the heart
12. An increasing tendency to let things happen rather than make them happen
13. An increased susceptibility to giving and receiving LOVE

FEBRUARY 15, 2010:  Today's class is dedicated to three of my friends and longtime TBY students Ashley, Jennifer and John all celebrating birthday's today and yesterday!  Our birthday's serve as a positive reminder that we didn't just arrive to today out of the blue.  We had to take many steps in our personal journey's to be where we find ourselves in this moment.   

Other people's birthday's remind us too to take stock of where we have come from, take responsibility for it (gosh that part is hard), stop trying to rewrite the past but simply acknowledge what steps have been walked and then make a conscious choice of the direction we want this next year to go.   

The very first Yoga Sutra Chapter 1, Verse 1 states "Now begins the study of yoga" or put in real person yoga terms..."Once upon a time."  The story begins where we are but for any and all of us the book of our lives has fallen open to the book of our life already in process.  Now it could be chapter 10 or 29 or 39 but wherever it is the story has much more to be written.  That's where the yoga really comes into play.  And I mean play.  If you believe that our true nature (which yoga suggests wholeheartedly) is to be happy the the world is our playground.  Where do you want to see yourself playing your life story out next?  

This philosophy of starting where you are and building from there STEP BY STEP is one definition of Vinyasa Krama as a life philosophy and a sequencing technique.  Take downward dog for instance.  This one pose is an important step in preparing us for a million or more than a million other yoga poses.  For instance, handstand! But don't freak out...this doesn't mean that the same day we learn downward dog we race to learn handstand within 30 minutes.  This is a step by step process and it takes time.  Yoga is not a quick fix.   

So this week please join me Monday, Tuesday, Wednesday where during each of my classes we will take the foundational steps through the embracing and practicing of downward facing dog to prepare us for taking the step of Handstand maybe in this lifetime or in the next one.  This allows us to work at our own pace and my teaching methods and techniques will be customized to class level, time of day, and what everyone's energy feels like too.  So don't stop taking steps because you read handstand and get scared.   

Don't panic.  

Whatever challenge, hurt, difficulty you are facing in your life please use this practice on the mat to come with you to help you take one step at a time in moving your life forward in the most positive way!  Love to you all, Silvia       

(And I want to say a special thank you to my brother Fred for his continued grounding and my best friend for their undying support and love. What I learned from you both even just today I offer with an open heart to all my students)  

Step by step - Downdog prepares us for handstand class 2/15/10: Here is my class plan for what we practiced on Monday. enjoy! And keep rocking out your handstands 5 minutes every day my friends. Love!! Silvia

WAVE 1 Student Demonstration of Down Dog and Basic Vinyasa (3 different stages)  

WAVE 2 Table Puppy/cat Puppy cat hold lift knees Puppy/dog  

BASIC VINYASA

K1 Modified Plank with low cobra

K2 Plank with high cobra

K3 Plank to chatarunga with Up Dog  

WAVE 3 High lunge twist circle arm 3 x's Side angle twist circle arm 3 x's (prepares us to open to W2)  Warrior 2 Side angle Reverse straight leg Basic Vinyasa 1 leg or regular from 1 leg dog (or wait in Downdog)  

WAVE 4 FF wrist stretch Urdva hastasana Chair Half chair 3 x's proggresive lunge back High lunge, tap knee lunge push up, arms up and fly back 3 x's Basic Vinyasa 1 leg or regular from 1 leg dog (or wait in Downdog)   K2 - chair crane w3 high lunge tap knee, high lunge, w2 side angle reverse vinyasa with core plank to handstand jump  

WAVE 5 Child Bharavajrasana left Ardha Matsy right Standing splits Handstand prep or hops Crow Basic Vinyasa DownDog Side 2  

WAVE 6 - AT WALL Supine cobbler Plow or Apanasana to Malasana Jumps Cobbler dog jumps at wall Handstand both feet Handstand 1 legged Supine cobbler Savasana

How do I love thee? Let me count the ways.
I love thee to the depth and breadth and height
My soul can reach, when feeling out of sight
For the ends of Being and ideal Grace.
I love thee to the level of everyday's
Most quiet need, by sun and candle-light.
I love thee freely, as men strive for Right;
I love thee purely, as they turn from Praise.
I love thee with a passion put to use
In my old griefs, and with my childhood's faith.
I love thee with a love I seemed to lose
With my lost saints, --- I love thee with the breath,
Smiles, tears, of all my life! --- and, if God choose,
I shall but love thee better after death.

 Elizabeth Barrett Browning (1806-1861)

FEBRUARY 14, 2010 This above is my favorite poem so I share it with you this Valentines Day.  It honors the breath!  The theme today was about being our own valentine and that yoga helps us see every day as valentine’s day not just once per year as we come to the mat to Fall in love with ourselves.  When we are spiritual babies we tend to look outward for love but eventually as we mature into spiritual adulthood we look inwards for love. We are born as physical beings but at some point through this or any spiritual practice we are born as spiritual beings.  We wait until that point when we wake up to love, for when our soul which may be asleep awakens. At that point as Gabrielle Roth writes in a favorite book of mine, Sweat Your Prayers, “When your soul is in charge, your life becomes a LOVE STORY. A love story between you and yourself.”

May this practice help you make the beautiful discovery of how great you really are, not because someone else tells you so but because you think so. You see yourself as unique and wonderful and through self-care you nurture all the qualities that you admire most about you.  And in loving yourself, you are acknowledging that you are special.  This process on the mat and in our life Sadhana takes time.  It is a personal process (just like learning handstand that we practiced today). Take your time, be kind and loving to yourself and all will blossom from the inside out!  Thank you to all who shared part of your day with me you made my valentines one I’ll never forget! Love in all ways,  Silvia

February 12, 2010:  “The more critical reason dominates, the more impoverished life becomes.” Carl Jung

How can we learn to use our brains better?  To shut it off when appropriate, to turn the volume down when healthy, to stop the endless repetition all so we can stop tiring ourselves out, stop hurting ourselves and stop annoying other people.  When you think about it seriously Our Brains Are Just TOO BIG!

For what we have to accomplish each day we have way too much brain power.  Think of the constant state of mental diarrhea that takes place in any given hour and you have your proof.  Combine this with how easily we regurgitate all this brain stuff into constant verbal chatter and the case is made. Our brains really are more than we need and certainly Yoga is necessary to help us manage them better. 

Kurt Vonnegut claims that thinking is ineffective not because it is obsolete but because it is OVERDEVELOPED and possibly too advanced.  In Galapagos, he looks back from the future to find:

“The mass of men was quietly desperate a million years ago because the internal computers inside their skulls were incapable of restraint or idleness; were forever demanding more serious problems….”

Do you do that?  Do you let your brain come up with another problem, another drama especially when you find things getting too “quiet” or happy?  Why would we do this…In Wampeteres Foma, and Granfaloons Vonnegut also writes, “the human brain is too high powered to have many practical uses in this particular universe.  There was no end to the evil schemes that a thought machine that oversized couldn’t imagine and execute.”

I know you know that ever powerful ability we have to form evil schemes, that somebody is mad at us, or the universe is out to get us, that everyone else has it easier.  We learn from Yoga how to manage our thoughts, all 60,000 per day, and focus them on something productive. No longer giving away so much energy on the made up problems but actually time on the mat is that opportunity to listen and feel more.  So today, practice some yoga…take back your thought machine and open your heart.  Peace in all ways, Silvia

FEBRUARY 10, 2010:  I again today was inspired by Us Weekly and People magazines. If you look at the cover each week there is always someone angry at someone else and then there’s a story about love gone wrong – and tantalizing unkind things related to that.  So here’s the thing if you practice being mean you get really good at being mean, if you work hard to be angry you’re getting skilled at being angry, if you are always sarcastic your sarcasm skills will bloom, if you speak to yourself internally with negativity you’re going to get really skilled at putting yourself down.

Love is a skill too.  If you practice love, move like love, think loving thoughts, behave in a loving way then you’ll get really good at this too.

Yoga presents us with the opportunity on the mat to hone this Love Skill on ourselves first. Yoga is first and foremost a practice of self-love.  And the time we set aside for us to work on Self-Love.

“Love is a skill, a precious skill that can be learned. There are many other skills that are useful, even necessary, but in the end, nothing less than learning to love will satisfy us. The saints and mystics tell us that life has only one overriding purpose: to discover the source of infinite love and then to express this love in daily living. Without love, life is empty; without love, life is meaningless. The only purpose which can satisfy us completely, fulfill all our desires, and then make our life a gift to the whole world, is the gradual realization of the Self (LOVE) within, which throws open the gates of love. We cannot dream what depth and breadth of love we are capable of until we make the discovery that this divine spark lives in every creature.”  —Eknath Easwaren

With Valentines day approaching think of this practice as being your OWN valentine.  And then thank yourself for practicing yoga, each moment of yoga is the best expression of RADICAL SELF-LOVE.  Rock on with that.  Love yourself, love your day, love your life! Silvia

FEBRUARY 9, 2009:  I love that it snowed all day today! It means that every single person in Chicagoland is practicing YOGA! I couldn’t be happier about that. Everywhere I went I saw folks SLOW DOWN and PAY ATTENTION.  When we have nature asking us to practice patience we should listen.

So today my theme is Patience. From yogic teachings this means that we find equanimity towards all objects, situations or things - be they joyful or sorrowful or easy or hard, snowy or rainy.  When we find our yoga we enter a state of calmness and clarity that reflects perfect presence within the chaos or tension, even a snowy day.  It is that feeling where we are in sync with what is going on and don’t feel compelled to fight the situation.

Joan Baez said, “you can only decide how you are going to live.”

So when we are faced with the snow, we are reminded to slow down and be mindful.  It is actually then that we realize the snow is just water and has no agenda for or against us. Yoga teaches us that the ANTIDOTE to impatience is "going with the flow". To be in sync with the way things are happening remembering that whatever the present situation we know "it will change."  Snow is water, water is flow and it will eventually melt and move onto a different form. 

If you need more patience instead of fighting or getting mad at the snow just slow down, keep breathing and enjoy.  The time you spend in your car then becomes an oasis from the chaos of life instead of a prison.  Make this the best Winter EVER!  And remember, “love is patient, love is kind.”  Love to you all, Silvia

February 8, 2010:  Tonight in classes want to address the theme of what Stress does to our brains and how burn out from Stress can be prevented from a yogic perspective.  I’ll offer healthier and more conscious ways to confront the challenges of daily life. 

Yoga is a holistic science of human nature, which teaches us how we can better understand our bodies and minds. By observing our fears, expectations and desires, it is possible to recognize and transform unhealthy and unsustainable patterns of behavior. 

We will learn and practice simple breathing techniques and poses so that deep relaxation on the bodily and mental levels can be experienced.  The full benefits of these “Yoga Tools” learned will be realized through regular practice and implementation in everyday life even if for just 7 minutes per day. 

I have experienced Burn Out when in the corporate world and I know what stress can do to the brain.  Yoga exercises and philosophy plays an everyday role in my life to keep me healthy so I can maintain my equilibrium.  I want you to experience this same healthy solution to the stressors of life.  Peace in all ways, Silvia

“ABOUT THE BRAIN: (From the book Yoga: A therapeutic approach by Gary Kraftsow)

1. The brain stem and cerebellum are involved in the mechanical and usually Unconscious processes of regulating and processing the sensory, emotional, autonomic, hormonal, and motor functions of the body.
2. The cerebrum is involved in Conscious processes such as intellectual thought, the processing and comprehension of sensory input, coordination, and the storing and processing of long term memory as well as conscious sensory and motor memory.
3. The limbic system is concerned with learning, memory and the emotions and their related behavioural drives.  But of even more importance to our consideration of Yoga therapy, the limbic systems provides the LINK between the Conscious , intellectual functions of the brain and the Unconscious, mechanical functions of the body.

STRESS AND DISEASE:

The bodily response to stress initiated in the hypothalamus (cerebellum) knows as fight or flight response, involves a chain reaction of chemicals released into the bloodstream, as follows: corticotrophin-releasing factor (CRF) is released from the hypothalamus; CRF then triggers the release of adrenocorticotropin hormone (ATCH) from the pituitary gland; and finally ATCH triggers the release of adrenaline and cortisol from the adrenal glands.  The results of this chain reaction are increase in heart rate, blood pressure, respiration and in increase in the peripheral circulation of blood to the skeletal muscles, as digestion stops and the flow of blood is directed away from the stomach and a whole range of other bodily changes. 

Through this mechanism, the body is able to cope with stress and therefore survive. However, if through chronic physical or mental stress this mechanism s habitually engaged, the result is a depression of the IMMUNE response and weakening of the entire system.  But whether the source of stress is internal, external, psychological, physical or some combination of these factors it is clear that the link between conscious mind and unconscious body responses work in both directions.”

IN A NUTSHELL:  You guys what this means is that where brain activity can trigger emotional response and emotions effect a physical change, changes in our physical selves can trigger emotional responses that influence our thoughts.  Poses and conscious breathing can heal us of stress.  

"Attend the birthing of the radiant light within you" - Vijnana Bhairava Tantra

JANUARY 12, 2010:  I was recently thinking of the game TRUTH OR DARE that we all played as kids.  Wondering if you were someone who chose dare or truth more often?  Me? Well I consistently chose Dare. I was more than a little afraid of the truth – I’d have to tell the 11^th grade boy Ben I was in love with him or maybe admit I really wanted the lead role in the next musical or that it hurt my feelings when I only got 2^nd chair in Symphony orchestra last week.  You know the important stuff.  The dare was a whole lot easier….I would rather take my chances and eat a bug than let everyone else know my truth, and reveal my heart. 

Well what you choose now as an adult? Truth or Dare. And more importantly why. 

Yoga helps to reveal the self to the self and we wake up to our own truth.  As John Donohue writes, “Awaken to the mystery of being here and enter the quiet immensity of your own presence.”  So really Yoga is asking us to DARE TO TELL THE TRUTH.  First to ourselves then to be that real person out in the world.

Tapping into your own creative potential and full-filling the purpose for why you are here is what Yogis call “Sva-Dharma. This means self-duty. 

I can’t think of a more DARING thing to do!

"Your own duty done imperfectly
is better than another man's done well."  

-Bhagavad Gita 3:35

Yoga is Truth and Dare.  And when we each are following our true paths we are at peace with ourselves (no more pretending, no more 10^th grade self afraid to show others how you feel).  And from daring to fulfill our duty we give permission to everyone else to be themselves and the world finds peace.  This is not easy. So on the mat we try out new poses, we hold poses or we sustain a flowing sequence to experiment with daring ourselves to learn more about who we are. And the way we practice our yoga becomes the way we live our lives.

This year accept the Dare and stay connected to your intentions for meeting the destiny for which you’ve been called to in this life.  Follow your svadharma and go beyond your fear and what you thought possible. Don’t hide behind work (that’s the adult equivalent of eating a bug because you don’t want to be honest) and get on with it!  Be the peaceful warrior you are. Act as if your life depended on it….for it does.  Let the lovefire burn bright! Silvia

"Look to your own duty;
do not tremble before it;
nothing is better for a warrior
than a battle of sacred duty." -Bhagavad Gita 2:31

Namaste Beautiful Friends,

To be happy is DEEP WORK, it is not surface stuff.  And the reality of  yoga is that it helps us explore ourselves to find out as Anthony DeMello writes, "there is not a single moment in our life when we do not have everything we need to be happy."  As we study ourselves the yoga helps us explore through movement a freedom in our bodies and a kind of flowing meditation where we can find peace and tranquility in our minds. This in turn allows our hearts to open to our own best adventure. 

"Exploration really is the essence of the human spirit!"

There is this great story in the book "How We Choose to Be Happy" and the individual being studied for why they are happier than everyone else says this, "I tried my hand at a lot of things. Some of these I liked, some I didn't.  And I have no regrets. The point is, I kept moving. Any one of these choices was far less important than the fact that I just kept choosing. 

I have a philosophy: Any choice can be reversed, but not choosing at all is irreversible."  So this Winter please keep choosing to make time to explore yourself more deeply.  And if you can take a break join me for the Spiritual Adventure of a Lifetime in Moab April 15th (here I am at Arches National Park) or in Tuscany June 20th!! It would be so awesome to take this road trip together.  But no matter what keep finding your own best adventure! Big love in all ways, Silvia

"It's better to have traveled and gotten lost than to never have traveled at all."  -George Santayana

FEBRUARY 7, 2010:  So here's what is at the heart of yoga: Yoga is the practice of revealing yourself to yourself.  Our time on the mat is an experience of pure self-exploration.  And although we often begin the practice with familiar poses or sequences from there we expand and create something unique and never before experienced.  As much as we think we know exactly where we are going, as Martin Buber says, All journeys have secret destinations of which the traveler is unaware. 

I just got a Mac. I’ve been a PC girl up until this point in my life. I have been very afraid of exploring new territory in this way.  I knew it could be better but the mediocrity of how my PC worked was fine.  What’s weird is that I’m not like this anywhere else in my life.  I will happily travel to new places, try new foods, experiment with creative flow of poses, I’ll seek out the next spiritual adventure! But not when it comes to my laptop.  Then I think of RD Laing’s words, “Creative people who can't help but explore other mental territories are at greater risk, just as someone who climbs a mountain is more at risk than someone who just walks along a village lane.”

Life is too short to just keep walking on the beaten path. I know I could see more if I opened my eyes to being at the top of the mountain.  Yoga inspires us to reveal our fears or hesitations so we can grow beyond them into new uncharted potential.  The way yoga has changed my life is that it made me realize the briefness of our life as human creatures.  There is not time to waste.  We must keep exploring!

“After sleeping through a hundred million centuries we have finally opened our eyes on a sumptuous planet, sparkling with color, bountiful with life. Within decades we must close our eyes again. Isn’t it a noble, an enlightened way of spending our brief time in the sun, to work at understanding the universe and how we have come to wake up in it?” – Richard Dawkins

I believe as Neale Donald Walsch writes, “Every decision you make - every decision - is not a decision about what to do. It's a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do.” I came here to make a difference and trying out new poses on the mat during yoga class gives me the opportunity to explore myself more deeply.  From there I’ve realized anything is possible.

This combined with the support of dear friends, one of whom in particular was vitally important in encouraging me to adventure away from the PC world into Mac land.  They saw before I did my ability to enhance my ways of working, my way of being.  And the decision I made to take this risk is a reflection of who I am in the world, just like trying new or challenging poses in class offers me the same opportunity.  So don’t hold back don’t get stuck in the SMART goals (specific measurable achievable realistic) break free of that crap.  As is written in the book How We Choose to be Happy, “When you step away from the confines of realistic you become an artist painting your own masterpiece, an explorer charting new territories. You are creating new ways of looking at situations; you innovate at work and at home..  It’s impossible to be bored with your life.”  Love your life! Silvia

Thank you to all who this week contributed to making my list of ways to say thank you longer and better. Much love to you all! Silvia

1. Afrikaans (Africa) - Dankie
2. Albanian - Faleminderit
3. Armenian - shur-nur-ah-gah-lem
4. Australian - Thoinks, Moite!
5. Bengali - Dhannyabad
6. Bulgarian - Blagodaria
7. Bosnia - Hvala
8. Burma(Myanmar)  - Jae Zu Din Pa De (Thank you)
9. Cameroon (Duala) - Na som (thanks)
10. Catalonia (catalan) - moltes gràcies [many thanks]
11. Cherokee Nation - Wado (Thank you)
12. Cherokee (Eastern) - Skee (Thank you)
13. Chinese (Mandarin) - Xie_Xie (shieh shieh)
14. Croatia - Hvala
15. Czech – Dekuji (deh'-ku-yih)
16. Danish - tak (tahg)
17. Dutch - dank U wel (dahnk you well) (formal: thank you very much)
18. Estonia - Aitäh
19. French - merci (mehr-see')
20. French - Merci Madame - Thanks (to a woman)
21. German - Danke schoen (literally: nicely thank you, outdated)
22. Greek - Efharisto (ef-har-ris-tou')
23. Hawaiian - Mahalo
24. Hebrew - Toda raba (thank you very much)
25. Hindi (India National Language) - Dhanyavaad
26. Hindi - Shukriyaa
27. Hungarian - Köszönöm (kuh'-suh-nuhm)
28. Icelandic - Takk (informal)
29. Indonesian - Terima kasih (teh-ri-mah kah-sih)
30. Irish (Northern) - Nice one bro'r, or Cheers mucker!
31. Irish Gaelic is "míle buíochas" Mike Lawler
32. Italian - Mille Grazie (a thousand thanks)
33. Japanese - Domo arrigato
34. Lithuanian – Achu
35. Luganda (Uganda) - Waybale (Thank you)
36. Yá'át'ééh (Navajo) for Thank You for all you do. 
37. Paraguay (Guarani) - Aguije (ah-we-JAY)
38. Philippines - Maraming Salamat (thank you very much)
39. Polish - Dziekuje (dsyehn-koo-yeh)
40. Portuguese - Muito Obrigado (Thank you very much)
41. Qatar - Shakkran
42. Romanian - Va multumim frumos (great thanks)
43. Russian - Spasibo balshoye (big thanks)
44. Scottish - Cheers
45. Slovakia – Dakujem (deh'-ku-yem)
46. South Africa - Dankie ("Dung-Key")
47. Spanish - Muchisimas gracias (thank you VERY much) - to someone who was useful to you.
48. Sundanese - Nuhun
49. Swahili - Ahsante (ah-sahn'-teh)
50. Swedish - Tack (tahkk)
51. Tahitian - Maururu
52. Thai - Khop Khun Mak (Thank you very much)
53. Tibetan - Thuk Ji Chhe
54. Turkish - Tesekkurler ( teh-sheh-keur eh-deh-rim)
55. U.S. & Canada - Thank You
56. Ukranian - Dyakuyu
57. Vietnamese - Kam ouen
58. Wales/Cymru - Diloch yn fawr (thank you very much)
59. Yugoslavia - Hvala
60. Zulu - Ngiyabonga

FEBRUARY 4, 2010:  Tonight after all these years is my last Thursday night teaching.  I am so deeply grateful for all that you have taught me these Thursday evenings at 7:30pm Level 1 yoga.  I am especially grateful for those Thursday nights where you kept your appointment with the mat no matter the snow (one year I remember it snowed every Thursday for 3 months!) or rain or new best show on tv.  YOU STILL MADE IT!

“Heartfelt gratitude really is the fastest way to experience happiness now.  It is impossible to be truly grateful and neurotic; it is impossible to be truly grateful and not happy.”  (Happiness coach Barry Kaufman author of Happiness Is A Choice)

To be honest if I had to summarize what I’ve tried to bring on Thursday nights when we are just about to give up but still need to crawl over the finish line of Friday it’s been to serve you as a Happiness Coach.  My themes on Thursday’s have always revolved around unconditional happiness (which now I’ve pulled into Wednesday nights starting last evening).  I thank you in every language possible as you know its been my goal to memorize an ever expanding way to say thank you, by the time I leave this earth my intention is to be able to say thank you in at least 50 ways! Here are my favorite 58 so far.  And tonight as part of this practice we will begin a list of 100 Gratitudes…so that we keep this happiness training flowing forever!  Love in all ways to each of you! Silvia   

PS:  Beautiful teacher Mary Scudella will start teaching as of February 11^th, Level 1 at 7:30pm.

PSS: I teach Monday 6:15pm Level 1; 7:30p Basics; Tuesday’s 6:15pm Basics, 7:30pm Level 2; Wednesday’s 9:15am Level 1; 6:15pm Level 1; Thursday’s 10:45am Basics; Friday’s 9:15am Level 1-2, 6pm Level 1; Saturday’s 9:15am Basics; Sunday’s 7:45am Level 1-2, 9:15am Level 1; 4:30pm Level 1-2

1. Afrikaans (Africa) - Dankie
2. Albanian - Faleminderit
3. Armenian - shur-nur-ah-gah-lem
4. Australian - Thoinks, Moite!
5. Bengali - Dhannyabad
6. Bulgarian - Blagodaria
7. Bosnia - Hvala
8. Burma(Myanmar)  - Jae Zu Din Pa De (Thank you)
9. Cameroon (Duala) - Na som (thanks)
10. Catalonia (catalan) - moltes gràcies [many thanks]
11. Cherokee Nation - Wado (Thank you)
12. Cherokee (Eastern) - Skee (Thank you)
13. Chinese (Mandarin) - Xie_Xie (shieh shieh)
14. Croatia - Hvala
15. Czech – Dekuji (deh'-ku-yih)
16. Danish - tak (tahg)
17. Dutch - dank U wel (dahnk you well) (formal: thank you very much)
18. Estonia - Aitäh
19. French - merci (mehr-see')
20. French - Merci Madame - Thanks (to a woman)
21. German - Danke schoen (literally: nicely thank you, outdated)
22. Greek - Efharisto (ef-har-ris-tou')
23. Hawaiian - Mahalo
24. Hebrew - Toda raba (thank you very much)
25. Hindi (India National Language) - Dhanyavaad
26. Hindi - Shukriyaa
27. Hungarian - Köszönöm (kuh'-suh-nuhm)
28. Icelandic - Takk (informal)
29. Indonesian - Terima kasih (teh-ri-mah kah-sih)
30. Irish (Northern) - Nice one bro'r, or Cheers mucker!
31. Italian - Mille Grazie (a thousand thanks)
32. Japanese - Domo arrigato
33. Lithuanian - Achu
34. Luganda (Uganda) - Waybale (Thank you)
35. Paraguay (Guarani) - Aguije (ah-we-JAY)
36. Philippines - Maraming Salamat (thank you very much)
37. Polish - Dziekuje (dsyehn-koo-yeh)
38. Portuguese - Muito Obrigado (Thank you very much)
39. Qatar - Shakkran
40. Romanian - Va multumim frumos (great thanks)
41. Russian - Spasibo balshoye (big thanks)
42. Scottish - Cheers
43. Slovakia – Dakujem (deh'-ku-yem)
44. South Africa - Dankie ("Dung-Key")
45. Spanish - Muchisimas gracias (thank you VERY much) - to someone who was useful to you.
46. Sundanese - Nuhun
47. Swahili - Ahsante (ah-sahn'-teh)
48. Swedish - Tack (tahkk)
49. Tahitian - Maururu
50. Thai - Khop Khun Mak (Thank you very much)
51. Tibetan - Thuk Ji Chhe
52. Turkish - Tesekkurler ( teh-sheh-keur eh-deh-rim)
53. U.S. & Canada - Thank You
54. Ukranian - Dyakuyu
55. Vietnamese - Kam ouen
56. Wales/Cymru - Diloch yn fawr (thank you very much)
57. Yugoslavia - Hvala
58. Zulu - Ngiyabonga

Favorite passage about gratitude in book, Be Happy by William Holden. May this inspire your life as it has mine! Love and light, Silvia

1. Proactive gratitude – Gratitude is conscious reaction to things, people, situations, and outcomes that you deem to be good or positive.  This attitude of gratitude is mostly reactive. That is it exists because something happens first.   But PROactive gratitude is based on a decision to enjoy something BEFORE it happens.  Mantra:  I intend to appreciate and give thanks for today, no matter what happens. 
2. Unconditional gratitude – Gratitude based on a faith that everything that happens or doesn’t happen in your life is for your own best interests.  That we live in a purposeful universe.  Life is always for you; it is never against you.  It is a fact that blessings sometimes come wrapped in fear, pain, and tears.  In choosing to practice unconditional gratitude you are choosing to trust the process, to honor your feelings and to place your faith in an outcome of inevitable grace.
3. Gratitude as spiritual realization – Gratitude stems from revelation that you are what you seek.  This type of gratitude is based on deep spiritual realization that you are created perfectly, and that everything you have chased after and longed for – love, happiness, peace, is already yours.  It is therefore a homecoming and a chance to finally rest.  This real gratitude is based on a thanksgiving for your true identity. It teaches you that happiness does not leave its source.  In other words, happiness does NOT COME AND GO; what comes and goes is your awareness of happiness.  It also teaches you that what is truly valuable already belongs to you.  

FEBRUARY 3, 2010:  I went back to read Eat Pray Love by Elizabeth Gilbert and what I was focused on today as I prepared for Yoga Teacher Training focused on Inversions and Arm Balances was where she writes, “You must be polite with yourself when you are learning something new.”  This could be applied to any situation whether it be a pose or a relationship with our partner.  That we be polite with ourselves and see each situation, each moment as new so we grow our insight.

It is easy to let ourselves believe that doing only what we like (same old thing) will make us happy and doing what we don’t like will make us unhappy.  Yogic philosophy would have us understand that this is too narrow a definition of happiness and that it actually sets the stage for unhappiness because our degree of contentment becomes based on something outside ourselves.  For instance, if our partner does exactly what we want (meets all sorts of conditions) then we will be happy. Or if we have chocolate then we are happy, or if we lose 5 pounds.  However true happiness is UNCONDITIONAL.  This is defined as a state where we find contentment in any situation (tough pose, stuck in traffic, our partners moodiness, no milk in the house, illness, job loss). 

So on the mat we meet poses that are our nemeses.  We actually make ourselves face our discomforts to come to terms with why we don’t like something. Is it fear, or worry or embarrassment?  And how do we respond:  ignore them and don’t try, approach them timidly, get overwhelmed, get angry, blame the pose?  What is really going on?

I promise, if you practice yoga you will learn to find more effective ways to face the challenges of your life. (You know the nemesis moments, your dislikes).  YOGA IS A STUDY IN HOW YOU DEAL WITH DIFFICULTIES IN YOUR LIFE.  That’s it.  And can you make peace with what life is trying to teach you?  Lessons in patience, in humility, in acceptance?

If we don’t apply this then we will continue to live imbalanced lives thinking that true happiness alludes us because it is only as a result of doing things we like (or having our family members or partners or bosses or colleagues do it all our way.).  Essentially what’s strong will get stronger (our ego) and what’s weak will atrophy.  We need this practice now more than ever! Mostly because the world is not a game of solitaire, this is a group activity. We share this space ship we call Earth with a lot of other creatures and the sooner we stop blaming others for the quality of our life the sooner the whole world will become MORE POLITE WITH ITSELF.

Love yourself, love your day, love your life, love everyone in your life! Silvia