First Class Free

OPENING:

Supine Cobbler

Supine Cobbler abs: Double pulse, single pulse

Bridge Prep: Single then double pulse

Bridge Prep Bike Twist: Knee, head, hold, twist

Apanasana: Supine lunge, Supine twist

Double Lunge (happy baby)

Double twist

WAVE 1:

Twist 

Bharavajrasana side bend lift up

Arda matsyendrasana

Lounge lizard

Malasana

Lounge Lizard

Arda matsy

Bharavajrasana

Twisting Dog

WAVE 2:

sun salutation c

pyramid

revolved triangle

cow

seated cow

bharavajrasana

WAVE 3:

baby cradle

Sundial

double pigeon

arm balance - twisted crow etc.

supine double balance - pigeon abs

CLOSING:

supine cobbler

supine cobbler abs

supine twist

apanasana

Savasana

April 21, 2011.  Today's mantra is: I am dissolving. 

Looking out my garden today I saw a bunch of dandelions and realized I hadn't done enough work lately to remove the weeds so that the greater beauty of the garden could be revealed.  The same is said for why we practice yoga and our opportunity to weed out the negative thoughts in the gardens of our mind.  Emotions like revenge are unhealthy and unproductive.  Holding onto grievances which are just weeds (and what happens to weeds when they are left unattended...they duplicate!)  So today make a pledge to forget about replacing lost money, ignore people who hit below the belt, overlook trivial annoyances, never try to second guess illness. Instead remain dignified and peaceful. Unproductive emotions are weeds and serve as blocks in the road to progress. They limit our ability to move forward, to focus, to think positively, and to act creatively. 

And as a result time is wasted.

On the mat acknowledge your emotions like anger, hurt, criticism, frustration, but don't dwell there.  Love is contagious and more effective over the long haul. So when choosing make love a priority.  Especially since obsessing about grudges keeps them alive and only love forces them to die - like pulling weeds from the garden.  This dissolves lifes bitterness and allows us to see lifes great beauty!  Today make the beauty in your life even more evident - weed out the garden of your mind. Love yourself, love your day, love your life! Silvia

CLASS PLAN HIPS/TWISTS/CORE CLASS

OPENING:

Supine Cobbler

Supine Cobbler abs: Double pulse, single pulse

Bridge Prep: Single then double pulse

Bridge Prep Bike Twist: Knee, head, hold, twist

Apanasana: Supine lunge, Supine twist

Double Lunge (happy baby)

Double twist

WAVE 1:

Twist 

Bharavajrasana side bend lift up

Arda matsyendrasana

Lounge lizard

Malasana

Lounge Lizard

Arda matsy

Bharavajrasana

Twisting Dog

WAVE 2:

sun salutation c

pyramid

revolved triangle

cow

seated cow

bharavajrasana

WAVE 3:

baby cradle

Sundial

double pigeon

arm balance - twisted crow etc.

supine double balance - pigeon abs

CLOSING:

supine cobbler

supine cobbler abs

supine twist

apanasana

Savasana

April 20, 2011 “People are afraid to pursue their most important dreams, because they feel that they don't deserve them, or that they'll be unable to achieve them."  The Alchemist

 I have faced more than my share of fears.  The biggest one is of losing love, of being happy and then losing that happiness. As the Alchemist also goes on to talk about how the fear of suffering is worse than the suffering.  It is NOT about whether or not we are afraid. Of course we are all afraid of something.  But the question is do we allow fear to stop our experiences of life or let it inspire us?  Do you allow things to scare you so much that you ignore them, freeze, run away, fight them?  

Learning how to attempt the impossible to see that our fears are mere opinions nothing more or less is at the heart of the practice. And just as easily we can change that thought to believe in the impossibility of things.  You can by facing your fears learn to talk to yourself differently.  So here below was our playlist I hope you enjoyed the practice and that you see how deserving you are of living life FULL BLAST, inspire of your fear and try for your most important dreams!  Love yourself, love your day, love your life! Silvia

Twin Blue, Millions & Millions

Dreamcatcher, Bahramji And Maneesh De Moor

Those To Come, The Shins

Johnny B Goode, Peter Tosh

Track 11, Keiner+Carl

High Grade, Richie Spice

What a Feeling, Collie Buddz

Track 09, Keiner+Carl

Lively Up Yourself, Bob Marley

Stay Human, Michael Franti

Om Namah Shivaya, Govindas

Incense, Erykah Badu

April 20, 2011.  Theme: Facing our Fears, Hanuman Salutation.

Twin Blue, Millions & Millions

Dreamcatcher, Bahramji And Maneesh De Moor

Those To Come, The Shins

Johnny B Goode, Peter Tosh

Track 11, Keiner+Carl

High Grade, Richie Spice

What a Feeling, Collie Buddz

Track 09, Keiner+Carl

Lively Up Yourself, Bob Marley

Stay Human, Michael Franti

Om Namah Shivaya, Govindas

Incense, Erykah Badu

April 17, 2011. Epic day of mountain biking with the most amazing friends.  So many meaningful conversations as we cycled our yoga! Peace in all ways, Silvia

AM MORNING YOGA PRACTICE DAY 2

Shavasana/Deep Relaxation, Shiva Rea

I Know Places, Lykke Li

No Jive, De-Phazz

Lebanese Blonde, Thievery Corporation

Heart Skipped A Beat, Xx

Crystalised, Xx

Dolly Parton Vs Jay Z - Jolene Is Mine (KMT Mix), KMT

Blue Monday, Flunk

Black Eyed Dog, Nick Drake

Infinity, Xx

Afterlife, Glorybox

April 13, 2011.  You know when you come upon the "perfect" playlist?  I had that moment today.  I love this.  It's sweet to start and then plays up in a sweet sexy way. Loving Dolly Parton/Jay Z mashup! And yes no problem going old school too.  This is a great mix for Springtime! Love and light, Silvia

Shavasana/Deep Relaxation, Shiva Rea, Yoga Sol

I Know Places, Lykke Li, Wounded Rhymes

No Jive, De-Phazz Detunized Gravity

Lebanese Blonde, Thievery Corporation, Garden State

Heart Skipped A Beat, Xx, xx

Crystalised, Xx, xx

Rolling In the Deep, ADELE, 21

Dolly Parton Vs Jay Z - Jolene Is Mine (KMT Mix), KMT, Waterproof London

Rapper's Delight, The Sugarhill Gang, The Sugarhill Gang Vs. Grandmaster Flash - The Greatest Hits

The Next Episode, Snoop Dogg

Till I Get There, Lupe Fiasco, Lasers

Jettin', Digable Planets, Blowout Comb

Blue Monday, Flunk, For Sleepyheads Only

Ardes Bhaee, Mirabai Ceiba, Jamtse - Love & Compassion (An Offering for the Tibet Fund)

Black Eyed Dog, Nick Drake, Way To Blue (An Introduction To Nick Drake)

Infinity, Xx, xx

Beatiful People, Rusted Root, When I Woke

Afterlife, Glorybox, Coffeeshop - Finest Selection

April 11, 2011. Change is happening all around us.  And it’s easy to convince ourselves to go faster and do more, collect more in order to feel like we can control the changes happening.  But at the end of the day, end of class, end of our life: the person with the most poses doesn’t win anything more than anyone else.  The same can be said of life. If we insist on speeding up and collecting more work hours like we collect poses or we focus on doing more and faster we won’t get anything in particular for our super human efforts.  We need not push or shove or pull at change but learn how to get along with it keeping our hand on the tiller so to speak but without it letting it speed us up into hysteria or confusion.

Slowing down in sanskrit is SHANI. 

And science tells us straight out that our brains function at a faster frequency than our bodies. It’s like being in the same car with two radio stations dialed.  The noise of listening to two different types of music simultaneously can give anyone a headache. This is what is made more obvious the more stressed out we are.  Our minds get faster and faster, our bodies more tired and slow.

Yoga is that practice of bringing things into balance and tuning our dials.  Chapter 2.46 in the yoga sutras talks about this as sthira and sukha this balance between effort and letting go, doing and being, stability and freedom, steadiness and sweetness.  If the mind is spinning wildly then we come to the mat to slow it down, shani dude.  And if the body needs to energize we learn to move through poses.  Yoga dials us into the same radio station and the breath is that link to slow down the mind and encourage the body away from inertia.  Mindful moving helps us leave in a sweet state of SHANI. 

Today we used balancing poses to help us focus the mind more quickly and get our bodies going straight from the start.  And by the end you could feel the effect of the practice.  Savasana was sweeter than ever. Ah yes! Mind and Heart and Body as one again.  Love yourself, love your day, love your life! Silvia

TODAY’S PLAYLIST

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer

Child's Eyes (Jenny's Song), scott Cossu

The Hill, Markéta Irglová

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Grid Lok'd, Govindas

Diarabi, Issa Bagayogo

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Samba Sadashiva, Donna De Lory

APRIL 11, 2011.  This one hour playlist is perfect for a purposeful, peaceful class focused on elegant effort. Enjoy! Love, Silvia

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer

Child's Eyes (Jenny's Song), scott Cossu

The Hill, Markéta Irglová

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Grid Lok'd, Govindas

Diarabi, Issa Bagayogo

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Samba Sadashiva, Donna De Lory

April 10th, 2011. To all those friends, yogis that are struggling with life's challenges here is a special poem I meditate often on from Danna Faulds.

 She writes, “Let go of the ways you though life would unfold; the holding of plans or dreams or expectations — Let it go.

Save your strength to swim with the tide. The choice to fight what is here before you now will only result in struggle, fear, and desperate attempts to flee from the very energy you long for.

Let it all go and flow with the grace that washes through your days whether you receive it gently or with all your quills raised to defend against invaders.

Take this on faith: the mind may never find the explanations that it seeks, but you will move forward nonetheless.

Let it all go and find the place of rest and peace, and certain transformation.”

April 9, 2011.  ‎"If I knew that everything I believed and more was true-I'd wake up and let life take me as its own." 9:30am and 12pm at hauteyoga Queen Anne focused on Trust, Unconditional Gratitude and Letting Love in. Danna Faulds goes on to write, "I'd welcome whatever came next and know that love could change me forever if I let it."  I have a confession to make, I have trust issues.  One example started when I was run over by a car as a pedestrian over 10 years ago.  Since that point whenever I'm walking I still feel my breath tighten and my skin constrict as I get ready to walk across the street.  The fact of the matter is that when I was involved in this hit and run accident (as the one that was hit) I was a step away from the curb on the other side of the street.  I saw the car coming on a sunny Sunday morning.  And I didn't feel afraid because there was no way they would drive on the WRONG side of the street and hit me. I was so close.

Anyhow, the reality of the matter is that the car did cross over.  And ever since I work on trusting that even if I have the right away as a pedestrian that the car will stop for me.  Living in Seattle has brought me great healing towards rebuilding my trust because the law and the culture here are pedestrian, cyclist friendly.  Even if a car has been stopped at a stop sign and you start walking they still give you the right to walk safely.  And everyday I heal this trust issue I have between cars and people a little bit more.  But its not easy and I still have to remember to keep breathing through the mental inconvenience of changing my thought patterns and old belief.  In any spiritual practice we all have to make the choice to trust in what is important to us and believing in something doesn't make it easy.

Pema Chodran writes, “when you hear some teachings that ring true to you and feel some trust in its being a worthwhile way to live then you’re in for a lot inconvenience.  From an everyday perspective it seems good to do things that are kind of convenient; there is no problem with that. It’s just that when you really start to take the warrior’s journey – which is to say, when you start to want to live your LIFE FULLY, when you begin to feel this passion for life and for growth – then basically, it you follow your heart, you’re going to find that it’s often extremely inconvenient.” 

"If I knew that everything I believed and more was true...." So what it is that you trust as true?  If you've had your heart broken will you take the steps to try again even though putting yourself out there is inconvenient?  If you've attempted an arm balance and it didn't work the way you thought it would can you reestablish trust in the Earth to hold you up?  Today find something you trust, even if it as fundamental as air and earth and from there keep expanding your circle of trust. "Until one is committed, there is hesitancy, the chance to draw back-- Concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too."  - GOETHE

When trust is difficult I practice Unconditional Gratitude inspired by the book BE HAPPY by William Holden who defines Unconditional Gratitude as follows:

• "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."

And why bother healing the trust issues we develop in life?  Because if keep constricting through mistrust then love can't come in.  Either we trust everyone and everything that happens to us whether difficult or easy or we don't trust anything.  We either trust the process and believe the universe knows what it's doing or we trust nothing.  Learning to trust and when necessary rebuilding trust opens our hearts and allows love in.  Love yourself, love your day, love your life! Silvia

Humility, Openness, Gratitude

By Julia Jonson Cohn

April 8, 2011. Teacher training is over. On our final day together I thought the room would be filled with tears… but instead there was a calm happiness. A knowing that even though this leg of the journey had come to an end, we were about to experience another new beginning. When I signed up for this program, I thought my biggest lessons would be learning the best ways to teach alignment in poses and then putting them together in really smart sequences. I did learn all about that, but there was so much more. I’ve always understood that yoga balances energy in the body/mind… but now I am directly in touch with my spirit as a result of this experience. 

The three qualities that I feel now embody my personal mission statement for teaching are these:

1. Humility. I consider it the highest honor to be one who shares the wisdom of this ancient practice of yoga. I am aware that the participants who step into any class I might be conducting are going to be my greatest teachers. And they already have! I also know that being a non-judging observer of life will not only help me to deepen my own practice, but will help me connect more deeply with those who seek me out for class.

2. Openness. The world seems much less complicated and things more clear now that I have connected with the essence of who I am. I have gained the ability to be much more empathetic with all people… even those who I used to view as the biggest obstacles to my own happiness. Now I know my happiness and peacefulness only depends on me… and not losing my connection to my Self. I pledge to convey this awareness to others and share my personal experiences with students.

3. Gratitude. Being grateful for everything that happens is far from an easy practice. I really do view every tough time and every good time as an opportunity for growth because I am thankful for my life. I used to walk around with a “why me” attitude, but now I think why not me… Every hardship has helped me grow in leaps and bounds. I’m not to the point of saying “bring it on.” However, embracing the dark and the light the ups and downs has certainly gotten easier.

Thank you from the bottom of my heart to my teachers Silvia and Rachel. You probably don’t even know the scope of how you have changed my life (and certainly many others) forever. Thank you to my fellow students. It was no coincidence the Universe brought us together. This is not the end. I love you all.

April 7, 2011.  Spiritual practice doesn't mean we don't ever face self doubt or worry.  We do.  The difference for me in my life is that when this happens I know better questions to ask myself.  Then it’s a matter of believing, trusting, having pure faith.  We are destined to rise to life’s highest ideal if we just keep the faith and trust in ourselves.  This is like a promise we make to ourselves, an example of the most important kind of active faith for it’s the promise of believing in our best happiness.  Now what I like most about Faith is best offered in the words of Sharon Salzberg who writes, “In Pali, faith is a verb, an ACTION, as it is also in Latin and Hebrew.  Faith is not a singular state that we either have or don’t have , but is something that we do.  We ‘faithe”.  It is the willingness to take the next step, to see the unknown as an adventure, to launch a journey.  Faith is what gets us out of bed, opens us to the possibility that our lives can be different.  Though we may repeatedly stumble, afraid to move forward in the dark, we have the strength to take that magnitude of risk because of faith.” 

Through FAITH we can see that although heartache or hurt exists in the world with Faith we will recover.  Helen Keller says it like this, “Although the world is full of suffering, it is also full of the overcoming of it.”  How do we action our faith? First we must accept that Faith is active, it’s something we have to take responsibility in doing.  We can’t expect our healing to happen if we aren’t most interested in our own healings.  I believe Jon Kabat Zinn who defines trust as “spiritual and emotional maturity”.  It takes faith to have confidence in our potential for evolving in our maturity (physically, emotionally, emotionally). In yoga this is the most advanced pose, loving ourselves. 

As Rumi writes, We are the mirror as well as the face in it.  We are pain and what cures pain both.  He encourages us to be the catalyst for faith healing our own wounds. How do we do this? Rumi puts it most simply when he writes:

I love myself...I love you.

I love you...I love myself.

So join me and let's faithe everyday, without fail and watch ourselves and the world grow in love. Love yourself, love your day, love your life! Silvia

PS Here are the two Salutations we learned and practiced in backbending class this day.

4th Chakra Namaskar Hridaya Namaskar (Heart Salutation)

INHALE – Urdva Bhujangasana (Standing Backbend)

EXHALE— Uttanasana (Forward Fold-Hands Down Thighs)

INHALE – Eka Pada Prasarita Padottanasana (Standing Splits)

EXHALE - Ardha Anjaneyasana Right (Low Lunge) Prep

INHALE/EXHALE – Ardha Anjaneyasana Flow Side to Side

INHALE -- Ardha Anjaneyasana (Low Lunge)-Back Bend full expression!

EXHALE –Anahatasana (Quarter Dog)

INHALE – Bhujapidasana (Cobra)

EXHALE – (Lay on Belly)           

INHALE -- Urdhva Mukha Svanasana  (Up Dog)

EXHALE – Adho Mukha Svanasana (Down Dog)

INHALE - Eka Pada Adho Mukha Svanasana Left Leg (1 Leg Dog)

EXHALE - Ardha Anjaneyasana Right (Low Lunge) Prep

INHALE/EXHALE – Ardha Anjaneyasana Flow Side to Side

INHALE - Ardha Anjaneyasana (Low Lunge)-Back Bend full expression!

EXHALE - Eka Pada Prasarita Padottanasana (Standing Splits)

INHALE/EXHALE – Uttanasana (Forward Fold-Hands Down Thighs)

INHALE – Urdva Bhujangasana (Standing Backbend)

*Repeat again but stand on left leg this time, step back right

5th Chakra Namaskar

INHALE - Upward Plank

EXHALE - Lower Hips

INHALE - Boat

EXHALE - Plow

INHALE - Tip Toe Pose Urdva Hasta Arm Position

EXHALE - Forward Fold Arms Fly Back Chin to Chest           

INHALE - Tip Toe Pose to Camel

EXHALE - Camel backbend

INHALE - Place hands prepare

EXHALE - Plank to floor

INHALE – Cobra Low

EXHALE – Locust

INHALE – Bow no hands

EXHALE - Rest

INHALE – Cobra High

EXHALE - Downward Dog

INHALE - Jump to Sukhasana

April 5, 2011.  'We must Namaste everyone."  My parents had us traveling from the time we were newborns to places all over the world. From that I learned through experience that everyone is fundamentally the same.  People everywhere want the same things.  We want to be happy and loved and peaceful.   I know this and constantly work at "living my namaste".  This requires recognizing that all people deserve respect.   So in effect if we are living our NAMASTE we are unlocking the love and respect in our own hearts to include everyone. To see not that which divides us but that which brings us together.  This is the whole point of yoga.

So what does Namaste mean? Well, "Nama" means bow, "as" means I, and "te" means you. Therefore, Namaste literally means "bow me you" or "I bow to you."  It is a gesture of pure compassion and recognition. That we bow to the true self inside each one of us. Of course there are many interpretations of Namaste including: I see and celebrate the Love that you are.; The Light in me recognizes the Light in You; I honor the light and love within you; I greet that place where you and I are one.; I see and honor in you the place where the universe resides.; When you are at that place in you, and I am at that place in me, we are One. 

If we are to come together united in this world during our lifetime we must Live Our Namaste. We can do that by seeing the good in ALL people whether they are difficult or easeful.  Look for something to appreciate.  Namaste it EVERYONE and you'll change the world!  Voltaire said, “Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.”  SEE SOMETHING GOOD IN SOMEONE ELSE

So we focus on Namaste, Nama, Namaha and all its variations to honor.  To me Namaha is appreciation, a blessing and a remembrance.  

Namaste is a blessing.  It strikes the perfect chord.  Having grown up in a musical family and having played piano and clarinet for 13 years I have always felt music was a blessing.  Yoga like being in a chorus or a band or any sort of tribe helps us to work together as a beautiful symphony.  We feel this symphony of the body when we practice poses (asanas).  And just like playing a musical instrument the more yoga you practice the more efficient you get.  Over time you feel the harmonies.  No single player more important but everyone equally important. This is a nondualistic view of life.  Where we acknowledge that everyone is valuable in their own way, that we all contribute to make wonderful music.  This is why I always say in class you are like family to me.  I see us as co-creating something amazing each time we come together.  Just like in scriptures, “The diversity of the family should be a cause of love and harmony, as it is in music where many different notes blend together in the making of a perfect chord.”

Namaste is a remembrance.  Wolfgang Von Goethe writes, “Remembrance of what is good keeps us high in spirit. Remembrance of what is beautiful is the salvation of the mortal man. Remembrance of what is dear will be happiness, if it remains alive.”  So today in class or even by yourself when you unite your hands palms toughing think to yourself Namaste and remember how amazing life is.  It is a respect for our breath, for life itself.  When we share this with another we are saying that WE ARE ONE. That we are all love and truth, freedom and strength, light and peace.  So to each of you from my heart, Namaste!  Love and serve all ways, all days, Silvia

Namaste - The ancient Sanskrit blessing defined 

From Wikipedia, freely adapted and editedhttp://en.wikipedia.org/wiki/Namaste

We can perceive the unique thread that connects us all with the Universe, and all its Beings along with the source of that interconnection. Accepting Oneness, we are accordingly receptive to knowledge that comes to us in the form of examples, advice, and direct teaching. One may awake to the wisdom that opens our eyes to new worlds of possibilities.

When we assume everyone we meet is special and unique in its essence we should always show to all people the same generous level of kindness, care, compassion, and understanding without any thoughts of self-interest or ulterior motives above paying respects wholeheartedly, the way we live our daily lives has an enormous impact on those around us.

Instead of clinging to what separates us, Practicing Namaste enables us to feel less alone in the world. We begin to understand that we must treat all people for what they are, family. We are one with the cosmos whether we realize it or not. Practicing ONENESS we gain consciousness of the more subtle aspects of our being, with the ultimate outcome being a complete identification with the light body.

May all beings find and hold happiness. May they all be free from suffering and sickness. May we all look in the mirror see all others reflecting back. May we be all with one, living in oneness, one family, one heart, a glowing heart of the brightest light of compassion. NAMASTE

PLAYLIST TODAY

April 6, 2011.  Springtime is the perfect time to strengthen our 7th Crown Chakra because it is related to our personal development moving forward in the direction of our greater purpose. When we focus our efforts on this chakra we engage a dialogue related to believing in our place in the world.  This requires Faith.  Caroline Myss, in Invisible Acts of Power, writes "Faith is the power of the 7th chakra. It’s the circuit to the divine and a porthole to our intuitive resources. Miracles abound. The acts of service of the 7th chakra include the faith you convey to others through your own beliefs, actions and prayers."

Faith is a hopeful positive expectation for life. “The present moment is always full of inifinite treasure.  It contains far more than you can possibly grasp.  Faith is the measure of its riches: what you find in the present moment is according to the measure of your faith. Love also is the measure: the more the heart loves, the more it rejoices in what God provides.  The will of spirit presents itself at each moment like an immense ocean that the desire of your heart cannot empty; yet you will drink from that ocean according to your faith and love.”  --Jean Pierre de Caussade (1675-1751) France.

Practicing inversions literally turns our world upside down.  No matter how many times we've been upside down it is an act of faith to keep listening to the Royalty of yoga poses like the King of poses: headstand and the Queen of poses: Shoulderstand Rumi writes "Since in order to speak, one must first listen, learn to speak by listening."

While we practice asana we take apart these more complicated royal family of poses so we can take a step at a time (and gaining a new perspective as we change our vantage point).  As Sharon Salzburg says, “No matter what is happening, whenever we see the inevitability of change the facts of our lives can become alive with prospect. We see that a self-image we’ve been holding doesn’t need to define us forever, the next step is not the last step, what life was is not what it is now, and certainly not what it might yet be.” So make time this Spring to work on yourself, go upside down! Love yourself, love your day, love your life, Silvia

CROWN CHAKRA

Sahasrara is the Sanskrit word for "thousandfold." The crown chakra is the seventh main energy centre in the human body. 

Fundamentals of the Crown Chakra

• Name: Crown chakra
• Element: White light, thought
• Sanskrit name: Sahasrara
• Colour: Violet/white
• Position in the body: Top of the head
• Associated endocrine gland: Pituitary gland
• Physiological form and functions: Muscular system, skeletal system, skin and central nervous system
• Emotional or spiritual functions: Spiritual search for meaning, issues of karma and grace, spiritual awakening, divine discontent
• Linked to: God/goddess, the creator, search for purpose and meaning in life, discovering ethics, unconditional love, symbolic vision, ultimate liberation
• Affirmations: Thy will be done. Love surrounds, nourishes and protects me.
• Asanas: Head stand, meditation
• Gifts connected to the crown chakra: These gifts are of the spirit. They come in the form of angels in disguise and simple acts of kindness. They can be embodied in moments of seeing the "truth." 
• Level of relationship: Our relationship to our life’s true purpose, relationship between the ego and the higher self, relationship to god and spirit. Also connected to emotional and spiritual issues with regard to service to others. Humanitarian activities.
• Identification of weak crown chakra: the ‘long dark night of the soul’, feeling
• disconnected from God, meaning or purpose, migraines, chronic exhaustion, sensitivity to light and sound, greed and dominance.
• Negative thinking traits: There is no point in life. Why should I, I’m going to die anyway and none of this matters. Who cares, we’re just food for worms. I don’t see the point in any of it. There’s no hope.
• Questions to help chakra consciousness:

1. ‘Who am I?’
2. ‘What do I believe about the universe?

April 4, 2011.  As an adult I started yoga because I got hit by a car. It was part of my physical therapy.  I love the physical part of yoga. And for a long long time that was all I knew.  And I'll tell you I still love sweating and moving and breathing.  I have never gotten "past that" nor do I want to evolve to a point where I can't enjoy the movement.  

As a more experienced yogi I eventually found out from my teacher Shiva Rea that Yoga is for the Mind.  Who knew? (Well ok if you did, I didn't)

So how does this work exactly if the practice is so physical? Well scientists agree that the best form of exercise is that which involves learning complex movement, including balance and coordination.  That sounds like yoga.  Western science also goes on to say that MOVEMENT provides physiological release that we need to bring our body back into balance while at the SAME time it is also good for our brain where moving helps form more connections between the neurons in our brain.  Other benefits of learning coordinated movements which in yoga we call Vinyasa Krama include: improved mental well-being; increased neurotransmitters; mood regulation; anxiety control; ability to handle stress better; better socialization; ability to better process more information; enhanced attentiveness and improved ability to choose appropriate responses. 

Of all those benefits and ways yoga helps the mind I like appropriateness the best.  I struggled for a long time as an overly sensitive person in appreciating how not to over-react to what others did or said.  Yoga calms my mind and makes me better able to not take things personally (Rule #2 in Miguel Ruiz book The Four Agreements).  I make better decisions when the noise in my brain quiets after practicing yoga.  I need the yoga to impact the ventromedial portion of the frontal lobe of my brain!

Studies show we have too much brain power.  We easily catastrophize and react rather than respond.  When I am on the mat learning, following, trying out a sequence of physical poses and coordinating my breath into that movement I somehow learn how to sequence the thoughts in my mind when not in a pose.  And it's true the primary motor cortex and cerebellum which coordinate physical movement also coordinate movement of thought.  In yogic practice we have then 3 movements:  physical movement (and inside that isometric movement as well as action) and pranic movement (breathing on purpose) and also thought movement.  One impacts the other and managing one fluidly teaches us how to sequence the other.  So that's the scoop, just as we order physical movements in something like Sun Salutation A or Dancing Warrior 1 (which we practiced tonight) we learn how to best order the sequence of our thoughts for thinking our best lives ever. Love yourself, love your day, love your life! Silvia 

Sun Salutation Series A – Overview

Start standing at attention, bringing awareness to your body and posture.  Feet rooting down, inner edges of feet together, lift sternum upward, pull belly in (abdominal lock called uddiyana banda), tilt pelvis pointing tailbone down slightly, knee caps pulling up, inner thigh spinning outward, engage quads and press leg bones down, pull shoulders back relax them away from ears sliding shoulder blades down the back, head centered, ears over shoulders, neck neutral, gaze soft and relaxed

Dancing Warrior 1

INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog)

EXHALE -- Place foot down, prepare foundation for Vira I

INHALE -- Virabhadrasana I (Warrior 1)

EXHALE -- Chaturanga Dandasana

INHALE -- Urdhva Mukha Svanasana (Upward Facing Dog)

EXHALE -- Adho Mukha Svanasana (Downward Facing Dog) (Repeat #1-5, left side)

*DW courtesy of my teacher Shiva Rea

April 4, 2011. Really great flow. You'll love the new and old school mixed and the theme for class is movement and why movement benefits our mental health.  Love yourself, love your day, love your life! Silvia

Playlist timed at 75 minutes.

Lakshmi, Girish, Donna Delory, Greg Leisz & Georges Lamman

Govinda Fly, Sharon Gannon (Mixed By Mike D)

Quiet Dog, Mos Def

Rapper's Delight, The Sugarhill Gang

Friday Night, Girl Talk

Alors On Danse, Stromae

Miss Teardrops, Felix Laband

The Next Episode, Snoop Dogg

In Da Club, 50 Cent

Minute By Minute, Girl Talk

No Pause, Girl Talk

Mushaboom, Feist

Trapped In My Mind, Kid Cudi

I Will Be Light, Matisyahu

One Of These Mornings, Moby

Beyond Time, Blank & Jones

Simple Song, Lyle Lovett

While My Guitar Gently Weeps, The Beatles

Shavasana/Deep Relaxation, Shiva Rea

*Join me in class or on retreat check my schedule at www.silviamordini.com

April 2, 2011.  Count how many times you’ve set an expectation in the last 24 hours?  About the weather, your job, your partner, your children, your family? And then compare that to how many times the reality matched your expectation.

How did that make you feel?

When we have decided in advance how someone else is going to act or how a situation is going to be we open ourselves up to suffering when the reality doesn’t match our expectation.  In yogic philosophy this attachment to expectation is a root cause of human suffering.  

Focused inward another name for expectation is Self-Judgment. This critical prism of judging ourselves in advance of the outcome and again with the result only brings more disappointment.

We would do well to heed the advice of Eckhart Tolle in the Power of Now who writes, “When you surrender to what is and so become fully present, the past ceases to have any power.  The realm of Being, which has been obscured by the mind, then opens up.  Suddenly, a great stillness arises within you, and an unfathomable sense of peace.  And within that peace, there is great joy.  And within that joy, there is love.”  This practice on and off the mat helps us to see clearly without making happiness dependent upon our expectations.  This acceptance for sure brings about inner peace, joy and love.

So that no matter what the world presents we know we can manage remaining quiet and centered at our center.  "Accepting means you allow yourself to feel whatever it is you are feeling at that moment. It is part of the isness of the Now. You can't argue with what is. Well, you can, but if you do, you suffer." (Eckhart Tolle, A New Earth)

Who goes on to write “To offer no resistance to life is to be in a state of grace, ease, and lightness. This state is then no longer dependent upon things being in a certain way, good or bad. It seems almost paradoxical, yet when your inner dependency on form is gone, the general conditions of your life, the outer forms, tend to improve greatly.”  Try it for a week or even a day where you surrender your heavy expectations of yourself and others and live with less resistance to this isness of now and then decide if its worth going back to again living with the burden of expectation for even a day longer.  Love yourself, love your day, love your ilfe, Silvia

TODAY’S SWEET PLAYLIST

Gobinday Mukunday, Spirit Voyage Artists

In Another Time, Sade

Miss Teardrops, Felix Laband

Allah Hoo, Nusrat Fateh Ali Khan

Yara Seeli Seeli, Lata Mangeshkar

Express Yourself, Mocean Worker, Charles Wright & The Watts 103rd Street

Mr Big Stuff, Jean Knight

In The Colors, Ben Harper & The Innocent Criminals

Blind to You, Collie Buddz           

Jet Lag, Joss Stone

Butterflyz, Alicia Keys

In A Sentimental Mood, Nancy Wilson with Hank Jones

Shavasana/Deep Relaxation, Shiva Rea

HIP HOP YOGA WORKSHOP PLAYLIST APRIL 2, 2011.  Ok seriously ch, check this out. Some old school along with what's up this week. Peace! Silvia  (times out @2 hrs)

I Do It For Hip Hop (Co-Starring Nas and Jay-Z), Ludacris, Theater Of The Mind

Thought Process, Goodie Mob, Soul Food

Mojo So Dope, Kid Cudi, Man On the Moon, Vol. II: The Legend of Mr. Rager

Love Lockdown, Kanye West, 808s & Heartbreak

The Show Goes On, Lupe Fiasco, Lasers

Let Me Know, Collie Buddz, Collie Buddz

POWER, Kanye West, My Beautiful Dark Twisted Fantasy

Not Afraid, Eminem, Not Afraid - Single

Hate It Or Love It (Remix), 50 Cent & G Unit, The Massacre

Life's A Bitch, Nas, Illmatic

Evening Chai, Blue Scholars, Blue Scholars

Gangsta Nation, Nate Dogg           

Don't Feel Right, The Roots, Game Theory

New People {Empire Remix}, Blue Scholars, New People

Motion Movement, Blue Scholars, Blue Scholars

My Chick Bad, Ludacris Feat. Nicki Minaj, Battle Of The Sexes

The Donque Song (Ft. Snoop Dogg), will.i.am, Songs About Girls

Rapper's Delight, The Sugarhill Gang, The Sugarhill Gang Vs. Grandmaster Flash

In Da Club, 50 Cent, Get Rich Or Die Tryin'

Set It Off, Girl Talk, Feed The Animals

Minute By Minute, Girl Talk, Night Ripper

No Pause, Girl Talk, Feed The Animals

Coming Up (feat. MDMA), Lupe Fiasco, Lasers

Summer Smoke, Girl Talk, Night Ripper

Friday Night, Girl Talk, Night Ripper

Hands In The Air, Girl Talk, Feed The Animals

Little Bit, Drake, So Far Gone

I Used To Love H.E.R., Common, Resurrection

Jumelles, MC Solaar, Mach 6

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

April 1, 2011. You know how sometimes you create something that captures the essence of the day, the moment perfectly? Well that's this playlist. It is one of my all time favorites. I hope you enjoy it as much as I did in putting it together.  Love yourself, love your day, love your ilfe! Silvia  

Lokah Samasta Sukhino Bhavantu, Chandra Om, Be Receptive

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

Southbound, Blue Scholars, Joe Metro

Man On The Moon (The Anthem), Kid Cudi, Plain Pat & Emile Presents a Kid Name Cudi

Hey Baby, Stephen Marley featuring Mos Def, Mind Control

Escaping Arkham, Common Market, The Winter's End EP

Khalgi Stomp, Transglobal Underground, Thievery Corporation - Versions

Paris, Tokyo, Lupe Fiasco, The Cool

Hey World (Don't Give Up Version), Michael Franti & Spearhead, All Rebel Rockers

Just Breath, Pearl Jam           

Let Me Know, Collie Buddz, Collie Buddz

Rolling In the Deep, ADELE, 21

Second to Numb, Kings of Convenience, Declaration of Dependence

Tenuousness, Andrew Bird, Noble Beast

Wash Away, Joe Purdy, Julie Blue

Shavasana/Deep Relaxation, Shiva Rea, Yoga Sol

www.silviamordini.com

April 1, 2011. As promised I wanted you to have a copy of this Chandra Namaskar (Moon Salutation) that I taught in class on Friday.  It has such an amazing inward feeling and paired perfectly with our theme of Self-Talk as Self-Study.  Enjoy at home when you need to feel more centered.  Love yourself, love your day, love your life! Silvia

Moon Salutation - Traditional

Moon Salutation (Chandra Namaskar) consists of 20 steps starting and ending with the prayer pose. 

Step 1: Prayer Pose 

Step 2: Half Moon Pose to the Right

Step 3: Half moon Pose to the Left

Step 4: Standing Backward-Bending Pose

Step 5: Transition Pose 1      Exhale as you return to vertical position. Inhale as you sidestep to the right, bringing straight arms down to shoulder level, parallel to the floor. 

Step 6: Standing Legs-Apart Hands-to-Feet Pose     Prasarita Paddatonasana

Step 7: Transition Pose 2     Inhale as you return to a vertical position, with straight arms over your head, palms pressed together, thumbs crossed, at the same time turning your torso & feet to the right (left foot slightly less). 

Step 8: Standing Head-to-Knee Pose to the Right     Pyramid

Step 9: Standing Head-to-Knee Pose to the Left 

Exhale as you bend forward and down, right knee locked, directing your forehead toward your left knee. At the same time, try to touch the floor with your fingertips as far ahead of your left foot as you can. Gradually straighten your left leg, keeping your arms and fingers extended. Feel the stretch in your legs, back, shoulders, and arms. 

Note: If this is too difficult, you might support yourself with your fingertips resting on the ground on either side of your foot.

Step 10: Standing Hands-to-Feet Pose        Forward Bend

Step 11: Crescent Moon Pose on Right Leg – Lunge Knee Down

Inhale as you place your fingertips or palms on the floor beside your feet. At the same time take a big step back with your right, raising your torso and head, briefly assuming the Lunge Pose. Still inhaling, if you wish bring your hands over head 

Step 12: Squatting Pose with Forward Bending    Inhale as you place your fingertips or palms on the floor and bring your right leg forward equal with your left. Your weight is supported by your toes and fingertips. Your thighs are parallel to the floor. Exhale as you bend forward, bringing your chest as close to your thighs as possible, fully stretching your back. 

Step 13: Crescent Moon Pose on Left Leg 

Step 14: Downward Dog Pose

Step 15: Downward Dog Pose with Right-Leg Raise      Inhale-exhale as you raise your right leg as high as you can, keeping your knee locked and pointing your foot. Inhale-exhale as you lower your leg & resume the Downward Dog Pose.

Step 16: Downward Dog Pose with Left-Leg Raise 

Step 17: Cobra Pose     Inhale as you roll forward, supporting yourself on your legs, belly and palms.

Step 18: Squatting Pose   Inhale as you roll back onto your toes with help from your arms. Exhale as you lift your knees from the ground, still supporting yourself with your fingertips. 

Step 19: Squatting Pose with Arms over the Head    

Inhale-exhale as you raise your arms over your head, palms together, thumbs crossed. Your back straight, and your thighs parallel to the floor. Feel the stretch in your torso, shoulders, and arms. 

Step 20: Prayer Pose    Inhale as you stand up, simultaneously bringing your hands to your chest resuming Prayer Pose. 

Mysterious Remedy, Powerful Role By Laura Mills

Too many times I’ve attended a yoga class and exited feeling I received just what I needed. Yes, when in the mood for a yogic “butt kicking” I’ve purposely chosen a class that would especially challenge me, or when craving an easeful flow I’ve found a restorative or beginners’ class. But even when I’ve gone to a class without any idea of what I needed, most of the time I’ve still left with humility and gratitude, feeling as if the teacher had tailored the class to me.    

When training to teach yoga, short of paying attention to weather, time of year, and events in the news, or else asking students before class, I didn’t learn any mystical secret for determining students’ practice needs. Yet after nearly every class—regardless of day, time or level—at least one student tells me, “That was great, just what I needed today,” or something like that. My amazement never fails; somehow, whatever I plan for a particular class finds at least one person in the right place at the right time. I don’t understand and can’t explain how it happens, but the fact that it does happen assures me I don’t need to understand something in order to experience positivity in it.   

And, it humbles me to know I help make such positivity possible for others.    

Oh, I knew of yoga’s ability to humble long before I started teaching. Time and again I’ve struggled in my own practice, tiring long before the ends of classes, sweating through head- and handstand preparations and other—to me—scary asana work, struggling through a hamstring injury. The further my practice developed the more help I realized I needed. I asked more questions, accepted more instruction, and with my teachers’ guidance eventually discovered a yoga practice all my own. 

But now, as a teacher myself, my humility exists in a whole new dimension. When I look out into the studio before class I see students whom I know are working through physical pain or emotional turmoil or both, and many of whom are daily building deeper practices and incorporating yoga further into their lives. I can’t help but feel tremendous respect for my students, choosing yoga as their means of healing and enrichment, putting their trust into something so powerful and mysterious. And I can’t help but feel small and even a bit scared by the knowledge that, if my own experience as a student indicates anything, as their practices deepen students look to me more and more as their guide. Yes, I’ve trained 200+ hours to teach yoga, but I’m still a student myself, still feel I need yoga for my own ongoing healing and enrichment, still haven’t approached understanding what yoga is and can be in my life’s big picture. Yet in the classes I teach, when I see a student close his or her eyes during meditation, smile during Surya Namaskar, or cry in Savasana, I realize that somehow what I’ve planned for that day is doing just what it’s supposed to do….

No yoga teacher should underestimate his or her impact on students. We consciously write classes to the best of our ability, but somehow a deeper guidance takes place that leads individual, unique students into individual, unique practices where they find whatever they need at a particular moment. This is why all of us have chosen yoga, I think; we can’t explain exactly how it works, but it works, and this ultimately brings comfort and peace to teachers and students alike because it confirms our membership in something greater than ourselves. The contentment I see when I look out into the studio during Savasana confirms this for me, every class…and reaffirms what a tremendous privilege, what an incredible experience, what an utter joy it is to teach.   

April 1, 2011.  Do you talk to yourself?  I do. All the time.  And if you believe science we all talk to ourselves nonstop. The question beneath the question is more so about the "Quality of communication" you have in your self-talk.   

"We all have voices in our heads which ?talks to us on an almost constant basis. ?Our voices give us messages continually, ?and what they say to us affects us." - Juliene Berk

In yoga we actively observe our self-talk and we study ourselves to learn about ourselves.  This is known as Svadhaya. For most of us this is a huge paradigm shift.  We grow up spending close to 100% of our time studying what everyone else has attempted or accomplished.  We learn how to be more interested in what others think about who we are than what we think of our own opinion.  I look back at all the hours spent worrying and intensely studying how others talked to me than what I was saying to myself and now realize the emphasis was in the wrong place.  

John Lembo says "Every waking moment we talk to ourselves about the things we experience. Our self-talk, the thoughts we communicate to ourselves, in turn control the way we feel and act."  In yoga we not only observe our thoughts but we practice talking to ourselves on purpose, with purpose. "Self-suggestion makes you master of yourself." (W. Clement Stone)  We learn that what we say to ourselves and how we say it impacts how we feel. We learn that we are responsible for creating our world from the inside out.  

“Watch your thoughts for they become words

Watch your words for they become actions

Watch your actions for they become habits

Watch your habits for they become character

Watch your character for it becomes your destiny!”

The other key learning that becomes transportable from our yoga is the way we talk to ourselves is how we talk to other people (our partner, our children, our friends).  These are never two separate things. Our communication is practiced with ourselves from ourselves first.  Then the more life affirming our self-talk is the more positive we are in how we talk to everyone!  Love yourself, love your day, love your life, Silvia