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The Yoga Prescription: Developing a Personal Practice
The Three Secrets To Balancing
Eating for the Change of Season
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The Yoga Prescription: Developing a Personal Practice The Three Secrets To Balancing Eating for the Change of Season
Mary’s OM Page By Mary Broidy
The word “meditation” sparks many different reactions from most people – yearning and fear being the most common. One may feel a yearning to be with “oneself” and at the same time anticipate fear of what that may be like. However, according to the great India sage, Swami Sivananda in his book Bliss Divine, “without the help of meditation, one cannot attain Knowledge of the Self. Without it, you cannot liberate yourself from the trammels of the mind. It is a mysterious ladder, which reaches from earth to heaven, from error to truth, from darkness to light, from pain to bliss, from restlessness to abiding peace, from ignorance to knowledge, from mortality to immortality.”
There are many different types of meditation from different traditions within India, such as Pantajali’s Raja Yoga or of the Tantric tradition, the Buddhist tradition, or even in the Catholic tradition, referred to as heart-centered prayer. According to Swami Vishnudevanda from the Raja Yoga tradition from which I have learned, “Meditation cannot be taught, just as sleep cannot be taught. It must be experienced.” The goal of meditation is to still the thought waves so that the True Self is revealed and one can experience Oneness with all that exists. This is called Self-realization, God-realization, or Enlightenment, easier said than done.
Meditation starts with concentration, usually on an object, a sound like one’s breath, a mantra, or an image. At the Sivanada ashram where I did my training, it is suggested to close one’s eyes and focus on a light in either 1) the third eye area, which is the space between the eyebrows, also referred to as the ajna chakra, or energy center or 2) the heart, also referred to as the anahata chakra. But you must choose one and stick to it.
Most important is to sit in a comfortable seat with the spine straight. The reason why it is best to sit on the floor on a blanket or cushion with the hips lifted is that in this way the root chakra is better grounded. This is most uncomfortable for Westerners. Because we have been sitting in chairs for so many centuries, we are not used to having the strong back muscles and open hips to sit up comfortably in this position. Believe me, with practice though, all that can be changed, like a baby learns to walk. However, if one must use a chair to be comfortable, it is better to meditate in a chair than not at all.
Then you begin to encounter the wandering mind, which could be compared to a wild horse and is sometimes referred to as the chattering monkey mind. However, it is important not to struggle with the mind because the resistance of the thought waves will become stronger making concentration and meditation impossible. Just observe the thoughts, and come back to the light. Begin a few minutes a day, and then lengthen the amount of time gradually.
The fruits of practicing concentration, or meditation on an object, is that eventually it will lead to meditation on the abstract. In concentration, one is separate from the object. But in a purely meditative state one becomes one with that object, experiences that object. In this example, one experiences the light as the highest bliss. One no longer has to reign in thoughts because the mind experiences one single thought wave. One experiences the NOW, the I AM, the Supreme, Absolute, the Divine Bliss, the Cosmic Consciousness, Atman, GOD.
Swami Sivananda in his essay Concentration and Meditation says “No more words! Enough of discussions and heated debates. Retire into a solitary room. Close your eyes. Have deep silent meditation. Destroy the imaginations, thoughts, whims, fancies, and desires when they arise from beneath the surface of the mind. Withdraw the wandering mind and fix it on the Supreme. Now meditation will become deep and intense. Do not open your eyes. Do not stir from your seat. Dive deep into the recesses of the heart. Enjoy the silence now.”
Mary’s OM Page By Mary Broidy
Excerpts from the book Acceptance, Wisdom from Around the World by Gillian Stokes
“Constancy and change represent the twin aspects of a single energy -- the life force, or the breath of God – that runs throughout all life. In the West we consider ourselves individuals with control over our world, rather than equal elements in it, as we might believe if we were raised in the East. Thus the effects of constancy and change may seem painful until we learn to accept that they are part of nature’s cycle. We may find ourselves reluctant to accept the good things that life bestows and doubt our worthiness to receive them. Or we may try to prevent change, inevitable though it is. By attempting to interrupt the natural ebb and flow of life energy we hope to hold on to those things or the people that we love and fear losing. Or we may long for change and imagine that life would be perfect if only this or that were different. True contentment and happiness comes to us when we have acceptance.
──From Taoism ‘Do not seek fame. Do not make plans. Do not be absorbed by activities. Do not think that you know. Be aware of all that is and dwell in the infinite. Wander where there is no path. Be all that heaven gave you, but act as though you have received nothing. Be empty, that is all.’ Chuang Tsu
‘The empty hand can be filled, the still mind can learn, the tranquil state allows creativity to flow. Acceptance is not a passive state, but an active allowing. We cannot learn from what we fear. To go beyond ordinary thinking and doing, we accept ourselves as we are, indeed we accept everything as it is,’ The Tao of Being: Lao Tzu’s Tao Te Ching.
──From Buddhism ‘The basic doctrine of Buddhism is that all things change. Buddha realized that when we resist loss or crave satisfaction for our desires, we create our own suffering. We will be unhappy if we cease to live in this moment and wish instead for an imagined future or dwell in the past. All we really have is now, this moment. All else is illusion and self-torture. Show tolerance for situations and people, without protest or the desire to change them. Embrace your life. In walking, just walk. In sitting, just sit. Before enlightenment, I chopped wood and carried water. After enlightenment, I chopped wood and carried water,’ Zen saying.
Acceptance is a spiritual invitation. Be open to all of life. Acceptance calls for awareness, compassion, and a willingness to enter into experience, whether painful or pleasant. In the end it is all just a matter of perspective. What for the caterpillar seems the end of the world is, in fact, the birth for the butterfly.”
Mary’s OM Page By Mary Broidy
Thanksgiving is the season of gratitude. It is also a way to prepare the heart for the holidays to be open to give and receive. The quickest way to a happy heart is gratitude. Positive thinking, like negative thinking, is a habit. It is learned. It can be learned. When a negative thought comes along, what can stop the negative spiral and nip it in the bud is a wave of gratitude. It’s that simple.
What you think, you are. If your thoughts are of gratitude, you are grateful. If your thoughts are positive, you are positive. If your thoughts are loving, you are love. It is also true for the opposite. If your thoughts are negative, you are negative. If your thoughts are anger, you are angry. If your thoughts are of fear, than you are fear. Wake up and watch your thoughts! There are no victims. The only victim is the victim in your mind. Your mind is taking comfort in the pain, especially if the pain is familiar. There is another way. You can be free, if you choose triumph over pain. Begin with gratitude.
Here is a simple spiritual exercise that will go a long way in creating and maintaining a happy heart. 1) Make a list of the things, people, or situations, you are most grateful for. After each item, write “Thank you”. 2) Make a list of things, people, or situations in your life that have been a challenge for you. After each item, write “Thank you”. These items are your teachers. 3) Make a list of things about yourself that you are most grateful for. After each item, write “Thank you”. 4) Finally, make a wish list for yourself. After each item, write thank you. This is a way of expressing the desires of the heart. However, after this list is completed, write on the bottom, “I desire these things, but I need nothing for my happiness.” Then read the first three lists again. This is a way to create intention without attachment.
Abraham Lincoln said it best, “Most men are as happy as they make their minds up to be.” Make preparing your heart the most important holiday preparation of all!
Mary’s OM Page By Mary Broidy
The Yoga Prescription: Developing a Personal Practice
One of my biggest challenges as a teacher is to meet the needs of all my students. There are different body compositions, personalities, level of fitness, age, physical limitation, and the emotional body to consider. However, the one thing yoga has to offer everyone is peace of mind. It just takes different protocols to get it. Just like a doctor has to figure out the symptoms of his patient and prescribe not only the appropriate medicine, but also the correct dosage. In the same way, yoga heals. But each person requires a certain prescription. This is sometimes difficult for a student to experience in a class. This is why it is important for the student to first try out different styles of yoga and different teachers that resonate with them before deciding on a style that works for them.
In the ancient tradition of Indian Ayurvedic medicine, a person has a physical constitution, a dosha, that tends to dominate. Most people are a combination, but at times one dosha may be in excess. For instance, people with a vatta composition tend to be cold, dry. Being of the “air” constitution, they are on the move, but an excess of vatta causes them to move in an irregular fashion, likes gusts rather than steady wind. In my experience, these people often have analytical, sometimes overactive minds. For this person, an Ashtanga yoga practice would be beneficial, since this style generates heat, is moving and vigorous in nature, but teaches a slow and steady audible breath throughout that helps focus the mind. People of pitta constitution are like “fire”. They experience heat and intenseness, typically have good muscle tone, and are often quick tempered. They are also like earth. This person may benefit from a classical hatha yoga class that is calming, and holds postures with rest in between rather than movement, since the body is already hot and needs to be cooled. The kapha type is like “water”. This person is typically cold, has a lot of mucous, and when kapha is in excess, is heavy, oily, and sluggish, like mud rather than a flowing stream. They may tend to enjoy a more gentle type of yoga because of their calm nature, but actually they need movement to stay warm, invigorated, and light, rather than heavy and sluggish, so a “vinyasa” style, linking movement and breath, is most beneficial over time. Often times, a student will need to temper his or her practice based on injuries, emotional issues, season of year, or for women, their menstrual cycle or pregnancy.
Most important is that a regular asana (posture) practice is established by the beginner student under the guidance of a teacher. There should be a firm commitment to incorporate yoga into one’s daily routine, even if for just 20 minutes, six days a week with one day off for rest. Eventually, the student will extend the length of their practice time as well. Most classes offered are one and a half hours long. If a student can only take three formal classes a week under the guidance of a good teacher, over time he or she can learn the building blocks for home practice on the other days. However, in the beginning it is important to attend classes at a time and place that is most convenient with a teacher he or she likes to keep the commitment alive. What is most important to the beginner student is to develop a steady breathing pattern that is linked to a movement. It is in this way energy can be moved, and trapped energy can be released. If the result at the end of the session is that the student experiences a state of deep relaxation, then the prescription is working.
Mary’s OM Page By Mary Broidy
In trying to understand the workings of the mind, we don’t have to know why we have the thoughts we do, but merely observe the thoughts we have. Observing our thoughts can lead to great awareness and understanding into the workings of the mind and of ourselves. Pantanjali’s Yoga Sutras, an ancient text of yoga philosophy, teaches that identification with our thoughts only leads to delusion. We think that things, situations, or people will make us happy. Our mind is never satiated and always wants more. Then, it becomes anxious if it is not satisfied. It is never fulfilled. We are fools, then, if we think we can fulfill it. Instead, we can watch our thought waves like picking through the laundry, examining each piece before we put it into the wash. We observe without judgment or criticism. We merely observe these ever changing thoughts and emotions without engaging them, knowing that we are not are thoughts and not our emotions. However, observation is only the first part. The second part is transformation so that our thought waves are not suppressed. This second part brings peace. Swami Vishnudevanda, a great soul instrumental in bringing yoga to the West and in establishing the True World Order as a way to promote world peace, translates the Yoga Sutras in his book Meditation and Mantras. He says “Restrained thought waves must be given an outlet. They must be sublimated and channeled into such uplifting activities as Mantra repetition (prayer), exercise, singing, and meditation on opposite, positive thoughts. Exchange love for anger and joy for sorrow.” When we respond from a place of Love, then we are free from identifying ourselves by our thought waves. We can experience the comfort of knowing our True Nature, which is Love. Swami Vishnudevanda says “A true master will not react in anger, for to him praise and insult are the same.” What a great freedom! Practice this and your reality will change. Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions and teaches locally. Now read articles and more on line at www.marysompage.com. Mary’s OM Page By Mary Broidy
v What you think, you are – Satya Sai Baba v Only when you can become extremely pliable and soft, can you become extremely hard and strong – Zen Proverb v Wherever you look, you will see God – Sri K. Pattabi Jois v Most men are as happy as they make their minds up to be – Abraham Lincoln v “I love you, you love me. You could have told me. I would understand” – Scene from Woody Allen’s Everything You Wanted to Know about Sex, (but Were Afraid to Ask). v Wake Up! – Anthony de Mello, Awareness v Let go. v Let go, Let God. v So Hum. I am That. v It’s about becoming less, not more. v I think I can. I think I can. I think I can. – The Little Train That Could v “Two roads diverged into a wood, and I – I took the one less traveled by, And that has made all the difference” - Robert Frost: The Road Not Taken v It’s about the journey v Better indeed is knowledge than mechanical practice. Better than knowledge is meditation. But better still is surrender of attachment to results, because there follows immediate peace. – From the Bhagavad Gita v Serve, Love, Give, Purify, Meditate, Realize – Swami Sivananda v Bear Insult, Bear Injury, Highest Yoga – Swami Sivananda v Lead us from the unreal to the real, from darkness into light, from death to immortality – Upanishads v Before enlightenment, chopping wood, fetching water. After enlightenment, chopping wood, fetching water, – Zen proverb v Yoga is restraining the activities of the mind. – Pantajali’s Yoga Sutras v Control of the breath is control of the mind. v Yoga is a means to realize your true nature. v Be Here Now - Ram Das v One Day At A Time – Alcoholics Anonymous v One must embrace suffering in order to experience joy – The Dalai Lama in The Art of Happiness v Make me an instrument of your peace – Prayer of St. Francis of Assisi v This is the day the Lord has made, let us rejoice and be glad – Psalms v Today is the first day of the rest of your life. v You must be the change you want to see in the world – Mahatma Gandhi
Send your favorite sayings to marysompage@yahoo.com or log onto www.marysompage.com and click “Contact.” Mary’s OM Page By Mary Broidy
Just breathe. The first time I heard this, I was not excited about this simple act. I did not know how to control my breath. I was a shallow breather and a sigher, and I did not know any other way. After witnessing 9/11 in my old job in downtown Manhattan, I was especially anxiety-ridden. I had not yet developed a yoga practice, and I turned to my choice of self-medication during times of stress or sorrow – cigarettes. A fellow smoker said that it was the long inhales and long exhales that relaxed her. That may be true except that smoking is carcinogenic and decreases, rather than increases, the amount oxygen in the body. It was not until I learned how to control my breathing and the power that went with it that I was able quit the habit. Yoga did that for me.
Our breath is our greatest gift. It is free, and can calm us from anxiety and stress. My teacher, Lino Miele, expresses the wonder of the breath best in his book Astanga Yoga, “Breathing is our most fundamental and vital act and holds a divine essence; exhalation a movement towards God, and inhalation an inspiration from God.”
The beginner breath for yoga is abdominal breathing through the nose. This is opposite to what we are normally used to, breathing with the chest and through the mouth, not much unlike a panting dog. To start with, lie down on your back, placing your hand over your abdomen. Feel your belly rise when you inhale, and feel it fall when you exhale. Repeat taking slow steady breaths. Lengthen the breath so that the inhale is as long as the exhale.
It is important that all breathing should be done through the nose. The cilia of the nose filter the toxins on the inhale, and the slow exhale through the nose allows the life force, called prana, to be controlled. More prana within the body results in an increase in controlled energy. That is why it is important to keep the mouth closed while breathing.
Once this is mastered, try the full yogic three part breath. Expand the belly on the inhale and allow the breath to rise from the lower lungs to the mid lungs and then the upper lungs. Then the same is for the exhale, allowing the oxygen to leave from the belly, then lower lungs, the mid lungs, and the upper lungs. With practice, it will become quite natural.
A wonderful breath that relaxes the mind is an audible breath called “ujjayi” pranayama, or victorious breath. It is a deeply warming, purifying breath in which a sound is created by the swirling of air in the throat. It sounds like the ocean as if you held a conch shell up to your ear (or like the character Darth Vader in Star Wars, which was how the teachers described it when I first learned it). You can practice by making a soft, whispering “haaaa” sound with the mouth open; then try making the same sound with the mouth closed. The sound of your breath will create a resting place for mind, which always chattering. There is a saying in yoga “control of the breath is control of the mind.” Breathe your way to stillness, and you will experience peace.
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions and teaches locally.
Mary’s OM Page By
Mary Broidy
Mary in Navasana
There was a story that Bruce Lee could do a push up using just the strength of his fingers. But if you think the strength came from his fingers, think again. It came from his core.
If someone were to ask me to name the most important physical benefit I have received from the yoga practice of postures, “asanas” in Sanskrit, it is the development of core strength. This new found strength has given me confidence in nearly every aspect of life. More than just getting tight abs, core strength corresponds with the energy center known as the Manipura chakra. It is considered to be dominated by the element of fire and is associated with the color yellow. It is the center of self-empowerment and wisdom. When one moves from one’s core, one begins a conscious journey. One moves into a sense of greater self-awareness.
A wonderful posture that will help develop one’s core is Navasana, often referred to as “boat” pose. Sit with the knees bent, the chest lifted, the head and back straight and tilted back. Extend the arms out along side the knees. Inhale. When you exhale, begin to pull the navel in toward the spine and lift the legs. If you have a weak lower back, you should begin by keeping the knees bent and focusing on drawing the belly in. Over time, strengthening your core will help relieve any strain you are currently suffering from in your lower back. Your gaze should be on the toes or at the tip of the nose. More advanced students should straighten the legs, drawing them closer to the body. Toes should be pointed. Breathe five breaths.
Then, try coming back down to sit, cross at the ankles “Indian style”, and press the palms down along side the hips. Lift the hips and feet up on the inhale by shortening the mid section. Energetically, you should engage a lift in the pelvic floor, “mula bandha”, and draw the navel in and up, “uddiyana bandha. This is called Utpluthih, or “sprung up” pose.
For best results, repeat Navasana five times for 5 breaths each with 5 Utpluthihs in between. If that becomes easy, try five times for 10 breaths in each posture. Practiced every day over a period of time, you will develop your core and sense of personal empowerment.
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions and teaches locally.
Mary’s OM Page By Mary Broidy
When I was asked to write this piece (by the Universe) I thought what a wonderful way to reach a broad audience of my own neighbors to tell them the benefits of yoga. However, this column will most likely appeal to those who practice regularly or maybe, at the very least, provide information to the curious, but cautious or skeptical about its claims. Indian Yogis have practiced and taught for generations as a way to prevent, even cure, the onset of disease as the Eastern mindset believes that most ailments that show up in the physical body are the product of afflictions of our powerful minds. As a result, if a person wants to be healthy, they must be very conscious of their thoughts and actions, and purify themselves against their own past negative actions, whether knowingly or unknowingly taken. Practicing the asanas, postures, of yoga is a way of stimulating the energy centers of the body, and by using the breath in such a way the mind becomes focused, steady, and calm – more conscious of thought. This keeps the mind healthy with less monkey-chatter. The increase of oxygen purifies the blood and the internal organs, while at the same time stretching and strengthening the muscles, especially around the spine, keeping the body healthy. This week I will focus on how to relieve tension from the shoulders and upper back. One of the best ways is to practice the Cobra posture daily. The Sanskrit name is bhujangasana. This is a simple posture that can be practiced daily, although when first learning the guidance of a teacher is essential. This posture can be done by anyone except pregnant women who should not be lying on their abdomen.
When first practicing the posture, it is good to practice coordinating the breath with the movement. Inhaling, lifting up, and exhaling, lowering down. Eventually, it is good to lengthen the number of breaths in the posture. For example, after practicing a while you will hold the posture for five inhalations and exhalations, keeping the breath long and steady. Perhaps, you will eventually increase that amount to ten breaths or even twenty The benefits to the Cobra posture also include stretching the muscles of the upper thorasic spine as well as stretching the abdomen and toning the arms and legs. It also helps respiratory function, works against rounding of the shoulders (for this reason it is especially recommended for persons who sit at their computers several hours a day). It also stimulates the heart energy center, causing one to feel more compassionate, vulnerable, and loving, and open to the gifts of the Universe. As the airlines say when talking about luggage in the overhead compartment, “Shift Happens!” Remember your yoga practice takes great courage, patience, and commitment. Om, shanti, shanti, shantih (peace from my own suffering, peace from the suffering of others, peace from suffering in the world) Namaste (I acknowledge the Divine in you. You and I are one).
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions. She became hooked on the transforming powers of yoga so much so, she stepped down at the height of her 16 year Wall St. career where she was a First Vice President and Senior Economist on Merrill Lynch’s Bond trading floor in the World Financial Center. Mary now teaches yoga locally at Peconic River Yoga in Riverhead, Radu Physical Culture in Southampton, Ananda in Southampton, Lotus Blossom in Wainscott, Phoenix House in Wainscott, and Tapovana in Sag Harbor.
Mary’s OM Page By Mary Broidy
For this week’s column I have chosen not to write about yoga postures, also know as asanas. Instead, I thought it better to introduce the concept of understanding the workings of the mind. The great Indian sage Pantajali, whose is thought to have been the greatest psychologist of all time, wrote the Raja Yoga Sutras, a guidebook for understanding the mind, about 2000 years ago. The philosophy goes that if one can observe and understand one’s mind, one can also experience beyond the mind to a state of peace. As a result, the Sutras are a method of self-inquiry equated with a scientific approach to enlightenment, or put simply a realization of one’s highest state of consciousness or, dare I say it, “God” realization. The yogic tradition also refers to this state as “Self” realization – Self with a capital “S” signifying one’s purest, highest, absolute, divine nature. This is different from “self” with a small “s”, which is synonymous with the ego or mind. According to the sutras we cannot recognize our Self, or our Divine nature, when we identify with our mind’s chatter. So the second Sutra tells us that in order for this Divine recognition to take place that is yoga, or union, the chattering of the mind must diminish. Basically, the mind must become still. What a tall order! But what is most wonderful is that the sutras teach us how to observe the mind activity, especially our attachments, that gets us into trouble by causing us to experience pain and pleasure. By understanding we can observe and let go. This is different than restraint or suppression. The sutras provide a guidebook of practices that create greater awareness and transformation – mindfulness in daily living, breath work to focus the mind and control the body’s vital forces, physical postures that detoxify, purify, and realign, a going “within”, concentration exercises, meditation – exchanging the negative for positive, anger for love, and sorrow for joy. This leads me to what I really want to talk about, which is non-attachment. When the so called emotional “thought waves” arise, the sutras teach us to observe them in a disinterested fashion and then PUT ASIDE! This takes continuous effort. There is an even a Sanksrit name for this called abhyasa. What is non-attachment really? Swami Vishnudevanda in his book Meditation and the Mantras explains that “non-attachment is a state of indifference that involves being unaffected by the pull of likes and dislikes. When the mind acquires a taste for a particular sensation of pleasure, it becomes attached to it. The mind recalls the experience and desires repetition of it. It is the craving that creates the pain.” By observing the mind and renouncing the attachment, the mind can be stilled and experience peace, at least temporarily, until it arises again. A true example of this is that if I grew up in a village where I could walk everywhere and enjoyed not needing to drive a car here and there, my craving for this experience again could cause me great suffering and pain if I was not able to recreate this experience again for myself. What shall I do? According to the sutras, I can observe what is going on, but also recognize that my state of happiness does not depend on recreating this experience. If I continue to cling to the attachment of not living in the village, then I will miss out on all the wonderful positive experiences that life has to offer because I am stuck in the pain of not getting what I want. But it is a delusion to think I need to live in the village to be happy. It is the delusion that my mind has created. And you know what? I am not my mind. I am far greater than that. Alas, a comforting thought! The highest state of non-attachment is when there is no identification with the desires of the mind or the limitations that define ones’ self, but instead the mind identifies and rests only with its Divine nature, its true Self. It is this Divine, supreme Self that exists in the soul of every being. It is in this state, one can see, dare I say it, God everywhere. Om, shanti, shanti, shantih (peace from my own suffering, peace from the suffering of others, peace from suffering in the world) Namaste (I acknowledge the Divine in you. You and I are one). Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions. She became hooked on the transforming powers of yoga so much so, she stepped down at the height of her 16 year Wall St. career where she was a First Vice President and Senior Economist on Merrill Lynch’s Bond trading floor in the World Financial Center. Mary now teaches yoga locally at Peconic River Yoga in Riverhead, Radu Physical Culture in Southampton, Ananda in Southampton, Lotus Blossom in Wainscott, Phoenix House in Wainscott, and Tapovana in Sag Harbor.
Mary’s OM Page By Mary Broidy
“The Three Secrets to Balancing”
In this week’s article, I focus on the secrets of balancing postures, asanas. I took my first yoga class, approximately ten years ago, in a swanky studio in Soho with a small group of friends. When the cheerful teacher instructed our small class to do a balancing posture, I felt wave of panic come over me. My breath became short, as it often did in those days, and I felt a sinking feeling in my chest, perhaps feelings of self-defeat knowing that I could not do what was expected of me. In fact, I had been a runner for many years, a marathon runner to boot, and I had had surgery on my feet a few years prior. My doctor had instructed me to wear my orthotics at all times especially in my sneakers when I was running since my feet had a tendency to roll out. The orthotics would help realign my posture. I desperately wanted to ask the teacher, “Could I do this balancing posture with my sneakers on? You see, I wear orthotics.” What a riot that would have been.
What makes this scenario absurd is that now I know that yoga asanas help not only to detoxify the body, but realign it (which is why yoga is practiced in bare feet). The purpose is not to perform the posture perfectly, but it is to grow toward that goal, observing what is taking place both outside, the body, and inside, the mind. The other reason why the above scenario is so absurd is because it is perfect example of how the mind works, especially the Western mind. I believed I was limited by the fact that I wore orthotics. My competitive nature wanted me to experience the end result in the most efficient way, never mind how I got there. Yoga is the opposite. It never once occurred to me that these balancing postures might be the physical therapy I needed. In India, yoga asanas were mainly used for this very reason! My feelings of self-defeat created a wave a physical symptoms of stress. Now I have the tools to deal with that. The major goal of a yoga practice is to learn how to control the breath, as a way to learn how to direct the prana, the life force within, and experience a steady mind. A steady posture demonstrates how well that is occurring, a measure of mastery, but never, never a performance.
So the secret of the balancing postures is threefold. First is the breath: a long, steady breath in and out through the nose. I recommend “ujjayi” pranayama. It is a deeply warming breath in which a sound is created by using the throat muscles. It sounds like the ocean as if you held a conch shell up to your ear or like the character Darth Vader in Star Wars, which was how the teachers described it when I first learned it. You can practice by making a soft, whispering “haaaa” sound with the mouth open; then try making the same sound with the mouth closed. The audible sound of your breath will create a resting place for the mind. When the mind is agitated, balancing, especially on one leg is impossible!
The second secret is the use of the bandhas, or locks. At the tail of the inhalation, lift the pelvic floor. This is mulabahdha. Then at the tail of the exhalation, draw the navel in toward the spine and then up. This is uddiyyanabandha. In a nutshell, draw the energy in and up! When you are lifting one leg up, keep a straight spine, draw the energy in through the pelvic floor, then in and up through the navel. Once you feel steady, lift the chest and relax the shoulders. Imagine light entering the body through the lower spine and up through the crown of the head.
Use of these two locks along with the breath is the key to directing one’s energy, and thus, prana, life force. According to T.K.V. Desikachar in his book The Heart of Yoga, a sick or restless person disperses prana beyond the body (resulting in energy drains), but a peaceful, healthy person keeps more prana within the body (resulting in an increase in controlled energy). If one goes by this logic short shallow breaths, caused by anxiety, result in greater energy depletion and less control of one’s energy. Imagine the possibilities just by lengthening your breath!
The third secret is the use of a gazing point, called the drishti. When one practices along with a teacher, the teacher will instruct that there are different gazing points for these postures. In the ashtanga system, there are nine points that are used. For single leg balancing, it is often either the tip of the nose, the toe, or far left or right, depending on the posture. But a gazing point gives the mind a place to rest.
So the next time the teacher asks you to balance on one leg, don’t panic! Breath slowly and steadily through the nose (so that you can hear it), draw the energy in and up, and pick a gazing point. Remember, you are not on stage. Observe yourself, but don’t judge. As one of my dear friends says, there is a reason why we call it a yoga “practice.”
Om, shanti, shanti, shantih (peace from my own suffering, peace from the suffering of others, peace from suffering in the world)
Namaste (I acknowledge the Divine in you. You and I are one).
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions. She became hooked on the transforming powers of yoga so much so, she stepped down at the height of her 16 year Wall St. career where she was a First Vice President and Senior Economist on Merrill Lynch’s Bond trading floor in the World Financial Center. Mary now teaches yoga locally at Peconic River Yoga in Riverhead, Radu Physical Culture in Southampton, Ananda in Southampton, Lotus Blossom in Wainscott, Phoenix House in Wainscott, and Tapovana in Sag Harbor.
Mary’s OM Page By Mary Broidy
It was a crowded Labor Day weekend at the beach. I went for a walk down to the surf’s edge to feel the water. I wanted to make sure I got in the ocean at least one more time before the summer ended. When I returned to the beach blanket, my husband was sitting on the chair with a sad look on his face. When I asked him what the matter was he told me the following story.
A father was on the beach throwing a Frisbee to his young son who looked to be about seven years old. The young boy, still developing his motor skills, missed catching the Frisbee more often than not. However, every time he missed, the father yelled out tauntingly, “Loser. You’re a Loser!” The boy grew increasingly frustrated. He threw the Frisbee so far that the father had to turn around and run down the beach after it. At that point, the boy took off in the opposite direction running as far as he could away from his father. The father turned around and realized what had happened. The boy was gone. The father, who was noticeably annoyed but did not appear concerned, started to search for him. After a while of walking up and down the beach, the father spotted his son. They engaged in a cat and mouse game. The father proceeded to taunt his son, “What are you a chicken? You have to hide?” as the boy huddled behind a group of people sitting on their beach chairs. The father was oblivious to all others around him, and was noticeably engaged in his own power struggle with his young son. My husband’s face saddened as he told me the story. Mine did too as I listened.
One of the key observances of a yogi is that of non-violence. In Sanskrit, it is called ahimsa. Non-violence is the absence of violent, or negative, thoughts or actions toward any living being, including ourselves and animals. It is involves deepening our awareness to notice what effects are our thoughts and words having on others and asking ourselves “what are the messages we tell ourselves?” Taking this further, if one believes in non-duality, that we are truly all one of the same Divine spirit, then what we say to others, we say to ourselves, and visa versa. Most of the time, we are not even conscious of our thoughts and words. We can start by observing ourselves. Ask yourself, “Am I conscious of my thoughts? Am I conscious of my words?”
One of the greatest illustrations in modern science that show the effect thoughts and words may have on us is the recent study done by Japanese scientist Dr. Masaru Emoto. Dr. Emoto discovered that frozen water crystals actually changed their molecular shape and color in response to positive or negative words. Water that had words of gratitude and love printed on their containers took on brilliant and complex snow-flake patterns. Water that was polluted or had been exposed to negative words was dull in color and the patterns were incomplete and asymmetrical.
The implications of Dr. Emoto’s experiments are astounding since human beings consist of 70% water, indicating that we can positively affect our own health, the health of others, and the earth. Imagine the possibilities with this new realization of the power of thoughts and words! Perhaps also this can explain the ancient tradition of blessing our food. The next time you reach for that bottle of Poland Spring, send it love! The next time you look in the mirror, send gratitude to yourself. Say “Thank you!” The next thought you have, ask yourself “Is this a loving thought?” The next sentence that leaves your lips, ask yourself “Are these loving words?” Send positive affirmations to yourself and others; and the world will be a better place.
If you are interested in learning more about Dr. Emoto’s experiments, you can read his book, The Hidden Messages in the Water or check out the movie on DVD What the BLEEP Do We Know?
Om, shanti, shanti, shantih (peace from my own suffering, peace from the suffering of others, peace from suffering in the world)
Namaste (I acknowledge the Divine in you. You and I are one).
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions. She became hooked on the transforming powers of yoga so much so, she stepped down at the height of her 16 year Wall St. career where she was a First Vice President and Senior Economist on Merrill Lynch’s Bond trading floor in the World Financial Center. Mary now teaches yoga locally at Peconic River Yoga in Riverhead, Radu Physical Culture in Southampton, Ananda in Southampton, Lotus Blossom in Wainscott, Phoenix House in Wainscott, and Tapovana in Sag Harbor.
Mary’s OM Page By Mary Broidy
“Eating for the Change of Season” Autumn is upon us. Often times a change of season also causes subtle, but noticeable shifts in the body. Especially, as we move to cooler weather, one might notice more congestion, muscle stiffness, increased susceptibility to colds, sore thoughts, and constipation. This might be a time to take a week off from your regular eating habits, and engage in a cleaner, lighter diet. We often hear the term “cleanse,” but it is a general term that can refer to many different methods. I am not suggesting fasting because I believe the first time faster needs to be under the supervision of one experienced and qualified in this matter. And there are many good ones around. Kripalu in Lenox, Massachussetts offers many “fasting” cleanse programs. So does the American Yogini in Jamesport (check out AmericanYogini.com) and One Ocean Yoga in Bridgehampton. However, these must be supervised, especially if one has never done one before.
What I am suggesting is take a break from processed foods, basically anything that is sold in a box. Most of these items have chemicals and added sugars. If you absolutely must, try whole grain cereals such as brown rice cereal with only sea salt added. Try to eat as many fresh (not canned or frozen) vegetables and liquids as possible. This will help give the digestive organs a rest, keep the body light and provide the most live nutrients and enzymes to the body as possible, especially if the vegetables are raw. This might be a good time to try to drink a fresh pressed juice. Highest in nutritional value would be greens with added lemon or apple for flavor. Taking a respite from white flour would be an added bonus, since white flour is often processed and contains a lot of gluten and starch. Instead, try brown rice pasta or whole grain and spelt breads. The result may be looser joints and less bloating. Unless you are anemic, you may choose to take a break from red meat, which is the hardest food for humans to digest.
Try for one week. Have fun experimenting with herbal teas, which can be both stimulating and calming. Ginger tea is especially good for digestion. There are also wonderful blends of tea that boost the immune system and are solely meant for “detox”. If you need a caffeine fix, try green or oolong tea instead of coffee. Both have detoxifying properties, which purify the blood and boost one’s metabolism.
Try journaling during this time. Write whatever is on your mind or what is weighing on your heart. Ask yourself questions, and let your Higher Self answer. You may be surprised as to what comes up and how easy it is to tap your inner guidance. Note any changes you might experience during the week. You may notice an increase in clarity of mind and an increase in your energy. However, this may not happen at first. Sometimes as the body eliminates toxins, you may feel sluggish, feverish. But you will come away feeling light, both physically and mentally, and more radiant. You will feel calmer, more even tempered, and more physically relaxed. Cleanse the body, cleanse the mind. If negative thoughts arise, observe them without judgment, and replace them with positive, affirming thoughts. You will come away with an increased level of awareness about yourself.
Mary Broidy is a yoga instructor in the Ashtanga and Sivananda traditions and teaches locally..
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Mary in
Utthita Parsvasahita