Ganesh is Fresh

Hello

I've been so busy playing, that I clean forgot to blog yesterday!

Anyway, I'm back now to pick up on Monday's post, when I mentioned the need to remove obstacles - the things that hold you back in life, stop your creative flow - and rid yourself of the should, ought, must mind talk.  

As an aside, if this is beginning to sound like a Sally-Self-Help blog, well, yes, that's one way of looking at it.  But I make no apology, because there must be few people who can honestly say they have nothing standing in their way (and they are the lucky ones).  So, bear with me through my musings, the aim of which is to share snippets from my yoga practice and encourage others (including myself) to move forward, unhindered.

Enter Ganesha at this point, the Hindu elephant head deity, one of the five principal Brahman deities.  Ganesha is revered as  god of the intellect and wisdom, the patron of letters and learning during writing sessions (according to Wikipedia) and, appropriately, for being the remover of obstacles.  Often depicted in red, Ganesha's colourful image/idol is used in Hindu homes to protect against adversity, grant success and prosperity or, at the door of Hindu temples, to keep out the unworthy.  Of relevance here is his portrayal as a dancer (play) or hero (warrior) taking action against demons. 

Also portrayed as the lord of beginnings, Ganesh is often worshipped at the start of rituals and ceremonies, especially at the beginning of new business ventures (book deals?) and is symbolic of courage and strength at the outset of new journeys.

In Ganesha's honour, the following mantra is often sung or chanted repeatedly:
Om Gam Ganapataye Namaha

You can click the link below to listen to Vidura Barrios' version:
http://open.spotify.com/track/3aWd2lC4AdSzYgdZeijdAH

Roughly translated, this means:

Om - the vibration of the universe, signifying birth
Gam - the vibration of the Root/Base Chakra (situated at the base of the spine/pubic area), the gateway of birth, representing survival, visualised as the colour red
Ganapataye - another name for Ganesh, the Hindu elephant headed deity, Lord of Beginnings and Remover of Obstacles
Namaha - a greeting, salutation

In other words:
Hey, Root Chakra, wake up, so I can get through any obstacles in life. Jai!

In yoga we also practice the use of mudras - hand gestures/positions, seen as a seal or symbol.  

The photos below show the Ganesha mudra.  

Try this easy exercise to alleviate stress, stimulate and strengthen the heart, promoting courage, confidence and openness towards others:

With hands positioned at the heart centre.  As you exhale, pull the hands apart without releasing the grip.  This tenses the muscles of the upper arms and chest area.  As you inhale, let go of all the tension.  Repeat this six times for each hand position and afterwards place your hands on the sternum and focus on the feeling in this part of your body.  

The Ganesha mudra is said to activate the fire element (if you are into the Chinese Five Element theory), representing heat, individuality and generosity.  So, you may wish to visualise the colour red during this exercise to encourage an open and friendly heart towards others.

Ganesha Mudra

Ganesha Mudra

Instead of doing a video sequence today, I bring you variations of the Warrior (Virabhadrasana) postures, in recognition both of the strength and opening they bring to you physically when practiced (especially back, legs, shoulders and arms, not to mention your balance and stability (firm base)), and also of the playful (and peaceful) warrior that Ganesha symbolises.

Warrior I

Warrior II

Reverse Warrior

Warrior III

Warrior I

Warrior II

Reverse Warrior

Warrior III

Finally, if you can, listen to this uplifting tune (click link below) while you practice this posture.

http://soundcloud.com/mc-yogi/ganesh-is-fresh-feat-jai-uttal

In the meantime, I hope this has kick-started your journey towards removing any obstacles you may currently be facing, whilst encouraging you to stay strong and grab every opportunity as it comes along.

Jai Ganesha!

And Time for Play

Continuing on with last week's quest for freedom, I was reminded this weekend of the importance of play.  Not just in yoga, but life in general. 

On Sunday our local hospice organised a charitable Santa Run - a 3k run (or walk in some instances), dressed as Santa, through the streets of Lymington.  For £12 you got your bright red Santa suit and entrance to the race, with all proceeds going to the charity.  It brought new meaning to seeing red.  Literally, everywhere you turned, there were Santas, of all different shapes and sizes, creed and colour.  It was immensely heart-warming to see everyone's commitment, not only to the cause, but also to having fun.  

Lymington Santa Run
(courtesy Phill Brown)

Only I wasn't part of it.  Instead I chose to get on with my household chores and preparations for the festive season (oh, the irony) and, oh how I regretted it.  Once the buzz and euphoria of everyone getting togged up for the race, bending and flexing in their new attire, accompanied by much hilarity and excitement, was over, I found myself alone. Alone with my guilt for not taking part, for not making my contribution towards needy people, and for generally being a stick-in-the-mud.

Regretting my decision to stay behind, as I climbed into the loft to get the Christmas decorations down, I reflected upon the obstacles that are still holding me back, the fears I'm possibly still harbouring.  

I'm still working on that (in danger of getting too deep again), but decided I no longer want to have regrets like this and have made a mental note to remind myself in future to make room for more play, to grab each opportunity as if it were the last and not take myself so seriously.  Indeed, why should it matter if I don't do the washing up, tidy from the night before, put the Christmas decorations up, etc etc.  Really, life's already too short.

Today's sequence looks at some basic hip openers (as part of a dealing with obstacles theme - more on that soon).  In the meantime, apologies for the rudimental video filming skills and terrible camera angles - not the best way to demonstrate the postures (nor technique for that matter) - Let's just call it serious playfulness!

Click below link if video doesn't open:
http://youtu.be/YkSHMIpIags

In the meantime, bring on next year's Santa Run - I WILL BE THERE (once I'm over that hurdle)!

Finding Freedom

In yesterday's post I reflected upon the need to practice yoga from a solid foundation, about being fully present and grounded in our practice and being content with where we're at - no matter what level of physical ability or stature we are blessed with.  As such, one can hope to achieve a sense of physical and mental harmony.

However, I wish to add a small addendum - whilst our foundations (by that I mean both physical stance and mental focus) are key, it's equally important not to over-emphasise this need for stability, otherwise we run the risk of becoming stuck.   

I know it looks like I'm backtracking here, it's more a desire to incorporate a third element - that of freedom - more realistically, the finding of a balance between stability and freedom.  

In being free, allow yourself to reach out and be playful in your yoga practice, to reach the fullest and most delightful expression of each posture, and to expand to your greatest potential in that moment.  Think of it as a liberation of your body (physical), mind (ego) and spirit (consciousness).  

Letting go isn't easy, I know.  And this is certainly not something that happens over night.  At this stage, all I'm suggesting is be mindful of this as a potential goal, a way of realising your true identity.

Phew, heavy stuff for a Friday night.  We can look at this again another time.


For now, I am devoting today's practice to finding Freedom, in whatever form.


Click the link to see video:
http://youtu.be/Am8rh9Q29Bg

And, it seems appropriate here to leave you with this quote from one great fighter for freedom, whose long walk [to freedom] sadly ended yesterday, 5th December 2013.  
RIP Nelson (Madiba) Mandela:

I have walked that long road to freedom.  I have tried not to falter; I have made missteps along the way.  But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb.  I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come.  But I can rest only for a moment, for with freedom comes responsibilities, and I dare not linger, for my long walk is not yet ended.

Being content with what we've got....

....and being in the moment.

This is the essence underlying today's post.  Called santosa, in sanskrit, this is another of the guiding principles within yoga's teachings (the chart I posted previously shows it under the heading of Niyamas -  how we conduct ourselves in our daily lives). 

If only, I hear you say.  
Agreed, it's easier said than done.  I, for one, have often been known to wish for something that seems well beyond my reach.  

But, think about it, being content with what we've got, at this particular moment in time, stops us from worrying about the past and fretting about what's round the corner.  
With the right foundations, it's a guaranteed route to finding lasting and stable harmony.   

So, today's video shows not only how a stable base can support us, but also how we can make that base firmer.  Without being too tongue in cheek (and forgive me any pun), this quick routine, if repeated regularly, along with others I have demonstrated, will remind you of the existence of the largest and strongest muscle in your body - your derriere - it's not called the gluteus maximus for nothing!

Without going into an anatomy and physiology lesson, the gluteals (aka glutes) are made up of three muscles (gluteus maximus, medius and minimus), each being responsible for key functions, such as stabilising the pelvis, hips and spine, maintaining leg alignment, keeping us in an upright position, ensuring core strength and so forth.

Due to predominantly sedentary lifestyles however, our glutes are nearly always asleep.  They lose tone and become weak which, while I jest about Writer's Bottom, may be a root cause for injury and pain - particularly of the low back, lower limbs, even the ankles.  

The postures I have shown can help to re-awaken this area of the body and re-establish correct muscle function.  As always, never attempt these postures without being warmed up first or if you have an existing injury.  And only go as far as your body will allow each time. 

For now, be content with what you've got (Writer's Bottom included!), what you can achieve and just be in the moment.   


Click the following link if video doesn't play: http://youtu.be/t_PilhZeNqc

Space Oddity - a guided visualisation

Today I bring you a guided visualisation, which takes all of five minutes to carry out, even whilst sitting at your desk.  Wherever you decide to do it, I really encourage you to take this time to relax, switch off your phone, light a candle or burn some oils, and really feel the benefits of letting go as you allow your body to defy the effects of gravity.

Before you click the link below, if you have the time, why not blow away any tension by carrying out a few cleansing breaths first.  Whist this isn't a specific yoga pranayama (breathing) technique (these will be demonstrated at a later date), it's a useful start point for introducing the concept of conscious breathing.  When you focus on the breath, all other sensations, thoughts, etc move to the edge of your awareness.

So, when you are ready and you're in a comfortable seated/reclining position:

• Inhale very deeply through your nose, suck in the breath, make a noise, almost exaggerate the effort
• Next, hold that breath to a slow count of five
• Then, let all the air out very, very slowly through your mouth - and as you do, literally blow away all of the tension in your body, until you've blown out all of the air
• Repeat 2-4 times

Continue to breathe deeply and evenly throughout the visualisation, this will aid your concentration and promote relaxation.


Click here to enjoy five minutes of guided imagery: Space Oddity

Afterwards, take a few moments to reflect on how you felt during the visualisation.  Did you have any distractions, were you comfortable, could you build more of these techniques into your day?  

Meanwhile, I hope I have given you another tool to reduce stress in the run up to the festive season.  

And remember, keep calm and carry on :)

"Tenacity is part of a writer's job description....

.... and you will learn a lot just by finishing [each exercise]."  

This excerpt, taken from Back to Creative Writing School (BCWS), resonated loudly with me last night and compelled me to examine the subject (of tenacity), not only from a writer's view point, but also in connection with yoga.

I confess, after everything I said about the distractions of Black Friday and yesterday, Cyber Monday, I did in fact take advantage of a free download of BCWS, with kind courtesy of its author, Bridget Whelan - thank you, Bridget - and I've been hooked on the lessons therein ever since.

According to Collins Concise, Tenacious is defined as:  holding firmly, retentive, stubborn, persistent, holding together firmly, cohesive, tending to stick or adhere.

Whilst Bridget suggests that one of the attributes a writer needs in order to carry out his/her role effectively is "tenacity", the same can be said for the practice of yoga.

I've already mentioned (in previous posts) that yoga practice is about the journey, not the destination and that, with patience, comes ease of travelling on that journey.  To my mind, patience and tenacity are inextricably linked and both are relevant in writing AND in yoga.

I wanted to bring you some yoga postures today which perfectly demonstrate this link between the two "practices".  I've already shown you different variations of these postures, now I'm adding a bind.  

Binding postures, in yoga, means that your hands are linked in a way that causes your shoulders and torso to rotate - in other words, your body is bound and constricted by your arms and hands.  Now, of course, this does require a degree of flexibility, both physically (so that you can get into the pose) and mentally (so that you can embrace and remain in the pose). BUT, fear not, I'm not going to have you doing contortionist acts (just yet)!  And, for safety's sake, never attempt the postures before being warmed up (with, say, a few Sun Salutations), and certainly not if you have any injuries to the joints (knees and spine, in particular).  That said, I don't want to put you off, and you will see from the photographs below that there are a selection of different levels from which to choose.  No video today as workmen drilling right outside my house curtailed any kind of filming activity, such as it is!

Bound Seated Twist

Bound Seated Twist (Reverse)

Cow Face Pose 

Cow Face Pose (Reverse)

Marichyasana C

Marichyasana C (Reverse)

Bound Triangle

Bound Triangle (Reverse)

Kneeling Eagle

Kneeling Eagle

Bound Extended Side Angle (Reverse)

Bound Extended Side Angle

If you do decide to have a go at any of the above exercises, I think you will agree that the dictionary's definition of "tenacity" firmly applies to these postures - you will feel firmly bound and constricted (so don't forget to breathe).  And, in reaching and finding your limit (or finishing, as Bridget states), you will also have learnt a lot.  Adhere to your practice and try again tomorrow.  

I leave you with this quote from Louis Pasteur:

"Let me tell you the secret that has led me to my goal.  

My strength lies solely in my tenacity."

Be patient.  

Until next time.
 :)

A weight on your shoulders....?

As 2013 draws to a close, it seems that the Festive hype is just taking off.   Today it's Cyber Monday (in case you didn't get the message already), so if Black Friday didn't finish you off at the end of last week, this is yet another reminder that you've still got stacks to do and loads more money to spend, before you can kick back, relax and start afresh in the New Year!

So, in the countdown to Christmas - a stressful time in most people's books - I thought I'd take this opportunity to share some de-stressing routines you can easily slot into your busy schedule.

Today's video takes a look at some basic neck, shoulder and upper back exercises.  You can do these sitting at your desk or in a small space in your office.  You can do them alone, with your kids or even with your pets - I haven't learnt how to edit videos yet, so the cat joins me once again!

Working at a desk all day, in a fixed position, can cause immense stress to the body - especially in the neck and shoulder region.  In turn, this can affect posture, leading to restricted breathing, movement and blood circulation, often resulting in pain.  

A few minutes each day spent on these gentle "opening" manoeuvres can alleviate any "hunched" feeling in the upper body, return mobility to the joints and help bring increased oxygen to the muscles and brain.  The end result being less pain and greater vitality.

So, why not lift that weight off your shoulders and try these for starters?



Click here to view video:
http://youtu.be/fFbVSJW4CQE


I shall bring you more stress-reducing ideas over the coming weeks.

Meanwhile have a relaxing day/evening wherever you may be.

:)