Sound in Yoga

We had an amazing gathering last night at the studio for our monthly meditation/study group. Our mission was to explore mantra.

In verse 1:2 of the Yoga Sutras, Patanjali defines yoga as a practice to reduce the fluctuations, or vrittis, of the mind. Last night we looked at how vrittis occur... creation itself exists due to movement. It is the vibrations in our universe that create matter. Therefore, your mind exists as movement. Vrittis are inevitable and necessary. It is when the movement of the mind, or vrittis, becomes randomized or uncontrolled that we are brought to suffering. Here is where yoga can help.

The movement in the mind, or vrittis, initiates more movement. Vrittis cannot exist without physical expression. Thoughts act upon the glands (hypothalmus, pituitary, etc....) to initiate physical movement. By exercising through yoga asana which are specifically designed to act upon the glands in a targeted manner, we can whittle away at the vrittis systematically. That is one reason why asana is almost sure to leave you feeling quieter and more relaxed.

In yoga philosophy, there are 50 different types of vrittis or categories of thought. When you look at illustrations of the chakra symbols, you will notice a flower like outline around each symbol. Each flower has a different number of petals. For example, the root chakra (muladhara) had four petals. Each petal represents a different vritti or kind of thought. Throughout the chakras (up to the throat chakra), there are increasing numbers of petals and an increasing number of thought types associated with each. As a movement occurs in the mind, if it cannot find adequate expression at that time, it will land as a vritti, represented by one of these petals. You can imagine how crowded these petals can get, philosophically speaking!

We know asana is a great tool for expressing these vrittis, but sound is also invaluable. Each petal has a specific sound associated with it. Chanting these sounds can stimulate the energy of that "petal".

Sounds a little fantastic, doesn't it? But there is even more depth to the philosophy. In sanskrit, the ancient language that we use for yogic chanting, each pronunciation of every syllable is designed to hit your voice making apparatus in a specific way. We viewed a chart, which I am happy to copy for you if you ask, that showed how an "r" or an "ah" sound hit either the back of the throat or tip of the tongue for example. As the sounds are produced in these various areas of the throat and mouth, different areas of the brain are stimulated. The sanskrit alphabet arranges syllables to shake out the vrittis in an artful way, like no other known language. So the very act of speaking the sacred words can reduce movement of the mind.

This is just the most rudimentary of overviews in this fascinating subject of sound & yoga. Tonal vibration, sankalpa (resolve or intention) and bhavana (conscious direction of energy) all play into its power.

To explore the power of mantra to calm the mind for meditation, we chose "Om Namah Shivaya", a powerful yet universal chant that announces our willingness and intention to bow to the inner wisdom - the part of us that remains intact when all else fades. Many of us were delighted to discover how much easier it was to relax into meditation with this practice. For those of you who have wondered why there is 108 beads on the mala or why a chant is traditionally said 108 times, here is a great article to check out.
www.swamij.com/108.htm

Our next meeting is Tuesday Nov 30 where we will begin to explore duality : sun/moon, male/female, Shiva/Shakti. This is yoga's way of helping us understand all those opposites in our lives like joy/pain, rich/poor, dark/light. For more information on membership at the Yoga Centre of Niagara, please consult our website, www.yogacentreniagara.com.

Patanjali's Meditation Advice - Relevant today?

Last night we gathered at the studio for our first monthly meditation/study group meeting. Wonderful to share energy with other yoga teachers, meditators and seekers. As promised, here is a summary of the discussion.

Our question of the evening was: What did Patanjali advise regarding meditation, and is his advice still relevant in the complicated world of the 21st century?

First we reviewed some of the Sutras specifically addressing meditation.
1:2 - "The restraint of the fluctuations of the mind stuff is Yoga"
(The whole point of physical stretching, breathwork, going vegetarian, etc is to assist us in calming the "monkey mind". A racing mind prevents us from sleep, keeps us edgey and stressed. A cluttered mind causes us suffering and Patanjali compassionately tries to guide us away from suffering.)

1:12 - "These fluctuations are restrained by practice and non-attachment"
(As with all things in life, practice is required; discipline is necessary to get results. The definition of non-attachment sparked some lively discussion. It is not the same as disinterest. One can still be engaged or interested in something, but not invested in owning it or controlling it.)

1:27 - 32 - "The expression of Ishwara (God) is the mystic sound of Om"
(Patanjali is starting to explain mantra and why it is an acceptable method of meditation. He introduces Om as a universal vibration, the hum of the business of creation: the making, evolving and dissolving of beings and objects.)

"To repeat it in a meditative way reveals its meaning"
"From this practice, the awareness turns inward, and the distracting obstacles vanish"
(The distracting obstacles are defined in the next sutra. When attention is withdrawn from outside distractions, the power they have over us withers like my houseplants.)
"Disease, doubt, dullness, carelessness, laziness, sensuality, false perception, failure to reach firm ground and slipping from the ground gained - these distractions of the mind stuff are the obstacles"
"Accompaniments to the mental distractions include distress, despair, trembling of the body, and disturbed breathing."
"The concentration on a single subject, or the use of one technique, is the best way to prevent the obstacles and their accompaniment"
(Who wouldn't want to move away from the obstacles? And their side effects? Patanjali advises that we should stick to one method of meditation, single pointed focus, in order to be effective)

2:3 - "Ignorance, egoism, attachment, aversion and clinging to bodily life at the five obstacles to happiness, or causes of suffering"
(Buddhism offers a similar listing of traits that prevent enlightenment. We talked about how the need to earn a living encourages us to attach, practice egoism and operate in ignorance. We looked at ways that our need to control, secure and acquire leads us into suffering.)

The translation that we were using for the Yoga Sutras was "Inside the Yoga Sutras" by Reverend Jaganath Carrera.

Our meditation method was mantra using "Om Shanti"; inhaling on Om and exhaling on Shanti. Next month we decided to explore mantra meditation further by chanting out loud. Anyone have a drum they could play for us????

If anyone needed further incentive to delve into meditation, here are some links to various research studies. The world might be more complicated in the 21st century, but suffering is definitely still a huge issue.

http://www.sciencedaily.com/releases/2009/08/090804114102.htm

(article on lowering stress in the workplace)

http://www.sciencedaily.com/releases/2009/06/090609072719.htm

(article on sleep study)

http://www.eurekalert.org/pub_releases/2003-02/uow-usr020303.php#

(immune system and meditation)

http://www.businessweek.com/lifestyle/content/healthday/643585.html

(MS & meditation)

Next meeting: Tuesday October 26 at 6:30 pm

Stuffed Peppers & Apple Cake

It's summer's siren song. We enjoyed an amazing full moon at the fall equinox and the unique alignment of the celestial bodies inspired some serious cooking in the kitchen. Here's some inspiration to make the most of summer's bounty...


Stuffed Peppers
1. Cut the top off six fresh sweet peppers.
2. Saute 2 finely chopped onions in 2 tablespoons olive oil, slowly over medium heat.
3. Add 3 finely chopped garlic cloves, continue to saute.
4. Stir in one cup cooked brown rice, and 1 cup cooked yellow split peas (each take about 45 minutes so this could be done the day before)
5. Add salt and pepper to taste, along with 1 cup grated extra old cheddar cheese and 1 tablespoon parsley.
6. Stuff raw peppers and place upright in greased casserole dish.
7. Top with fresh bread crumbs combined with parmesan cheese and freshly ground pepper.
8. Core and quarter about 3 fresh tomatoes. Process in blender or food processor until just like juice. Don't worry about skinning them. Pour "juice" into bottom of casserole.
9. Cover with tin foil and bake for about one hour at 350 degrees.


(I went crazy and multiplied this recipe by seven, so I would have peppers to freeze. They make wonderful cold weather comfort food)

Apple Cake

Cream 1/4 cup apple sauce or butter with 1 1/2 cups sugar until light coloured. Beat in one egg and 1 tsp vanilla. In a separate bowl, combine 2 cups whole wheat flour (I love President's Choice Organic, it's so fine and silky!), 1 tsp baking soda and 1/2 tsp salt. Add dry ingredients to butter/apple mixture, alternately with 1 cup soured milk (add some lemon juice or vinegar 10 minutes ahead of time if you don't have any spoilt milk hiding in the back of your fridge). Chop 2 sourish apples into small chunks, don't peel, and toss with one tablespoon flour. Add fruit to the batter, then pour into greased 8" x 13" pan. To make a delicious struesel topping, combine 1 cup rolled oats with 1/3 cup brown sugar, 1 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp ginger and 1/4 tsp ground cloves. Cut in 1/4 cup butter until the mixture resembles crumbs. Distribute struesel topping onto batter evenly and bake in 350 degree oven for about 35 minutes.

Preparing for the Change of Seasons

The gorgeous warm sun is giving way to the spectacular colours of autumn. The drying winds are shaking leaves from trees and blooms from my flower beds. Light is lessening each day and the breezes are cooler. In the hectic pace of our modern world, we have lost our reverence for these natural progressions, but their presence affects our mood and our health.

In times of change, even seasonal change, we can experience a sense of imbalance. We might be a little anxious, more moody, more prone to conflict. Our skin or hair might feel dry and our joints crack more. These are all symptoms of a "vata" provocation, very common as the seasons change, or in any time of change in your life.

Use your yoga practice to help ground, warm and lubricate. Slow down your asana practice and hold postures a few breaths longer. Our class where we use light weights on the ankles in the hands together with yoga postures is an example of this technique. This builds heat in the body, stabilizes the joints and gives you a chance to mentally connect with the solidity of the earth. Cautiously build flexibility from your ankles to your neck, joint by joint, with gentle warm ups. Nurture your spirit with some cuddly restorative poses like supported savasana.

Take this time to review your place, here and now. Maybe today is a good day to start a journal, writing to yourself of your daily joys and finding gratitude for whereever we find ourselves each day.

And try to connect with nature. A hike is a surefire prescription for bliss. Short Hills Provincial Park, where we were last weekend as a family, provides a variety of scenic adventures complete with hills, climbing trees and creeks for tossing stones.

Why meditate?

Check out this link:
http://www.youtube.com/watch?v=UyyjU8fzEYU

We just finished watching this video about a brain scientist who had a stroke. She eloquently and warm heartedly explains her sensory experience. Wait till you hear her describe what happens in the right brain.

If you would like to explore your right brain a little more, come to yoga classes on Monday July 26 when we learn alternate nostril breathing.

Tattoo survey

This is a photo of my roommate Sherri's shoulder tattoo. She has 13 all together. It certainly provides entertainment during the down times when she describes the meaning of each one and how she came to create them. One of our fellow students is known as the survey queen, and has determined that 63% of us have tattoos and the average number is 3 per person. As I am allergic to pain, I'm afraid this yoga teacher is in the minority and plans to stay that way!

Today was an awesome learning day. The morning was filled with a medical doctor who filled us in on the physiological realities of aging. The best nugget of wisdom from her chat was that we often start to panic about 40 or 50 years old and desperately try to hang on to youth. But many of the symptoms of aging require us to slow down. Doesn't that sound divine in contrast to our frantic, exhausting schedule we have now? When it's time to make lunch, that's all you can concentrate on is making that lunch. Not texting, reading someone's blog, doing leg weight lifts and shovelling in a tuna sandwich all at one. And then we wonder why we gain weight, or have poor digestion? Aging is not something to be dreaded or feared. It is a natural and proper stage of our journeys on earth. That was a comforting concept for me.

This afternoon, Sherry Baptiste (Baron's sister) taught us her yoga with weights series. Look for a few workshops in the fall on this system. We worked very slowly with light weights but you could so feel the difference in the poses. So often, we want instant results so we use heavier weights and move too quickly, thereby straining the joint. When we slowed down ,you could really feel the muscle work with no stress at all in the joint. It was a great workout, and done in a spiritually infused, mindful manner. Loved it!

News from the ashram... we spent the last two days on diet and metabolic syndrome. So much information on healthy eating. From the Ayurvedic perspective (Ayurveda is a sister science to yoga and is a health science), we eat way too much. That isn't much of a surprise to those of us who marvel how much our clothes shrink each washing. Undigested food is called "ama" and is the root cause of disease. It kind of makes sense... how many of us going around feeling bloated? Experience elimination difficulties? Feel fatigued? Have a lot of emotional eating issues?

There is a complex hormonal process as we eat that is supposed to tell us that we are full. But the signals can easily become confused by eating the wrong foods or just too often. And here's something that was new for me... the adipose tissue (the belly fat) actually functions as part of your endocrine system ... it secretes hormones of its own! So the more belly fat we accumulate, the more we change our hunger signals.

What's the fix? Slow down and really tune into your body's signals. This means no eating at the computer or at your desk or in front of the tv. Solid food should be spaced at least four hours apart. Pay attention after your meal. Especially 30 minutes after. Make a diary and note if you are tired, bloated, gassy, etc. A pattern will likely emerge. And we have all heard that it takes 20 minutes for the "full" hormone (leptin) to fully discharge, so eat until you are about 2/3 full and then wait. Chances are that plate of pasta was enough after all. There are many different approaches to diet based on your natural constitution (prakriti) and any current imbalances (vrikiti), lifestyle and emotional state. The "take home" (our catch phrase now to try and distill the main points from the avalanche of information that descends each day) is to slow down and eat less, and more slowly. Of course, eat as many vegetables as you can stuff in (70% of your diet will hopefully consist of fruit, veggies, organic yogurt, nuts, seeds and other alkalynizing foods - that's a whole other subject!).

Here at the ashram, we do follow these rules for the most part (except for the evening runs for ice cream for some!) and it really isn't that hard.

The best news from the day? Dark bitter chocolate is really ok! Yay!

Back at the Ashram

Namaste my friends. Transitions are always challenging, so leaving my students and family at the height of a beautiful Niagara summer was difficult. There was trepidation as I packed my now finished homework and headed out at 4:30 am on Friday.

But as with all things in life that you worry about, it's never that bad once you face your fears.

The sun is bright and it is like coming home to be in a community of fellow yogis. What a luxury it is to have someone else prepare our food while we meditate, stretch and study. This morning's practice was over 3 hours! Can you imagine carving out that amount of time in our normal crazy schedules?

Our topics yesterday and today are depression/anxiety. You probably love someone, or maybe even you, who is burdened with this kind of mental pain. One in ten people in the US seek medical intervention for clinical depression, and the stats for anxiety are even higher. Unlike western psychological approaches, yoga therapy sees each individual as just that, so we recognize that there are different types of depression and anxiety and many different ways to approach healing. It would be my sincere honour to share some of this information with people who feel impacted by negative thinking, racing thoughts and associated pain.

One of the most important aspects to healing from depression or anxiety is to remember that you are not your thoughts. To help calm the thoughts, remember that your mind is tied to the breath like a kite to a string. Deep, rhythmic breathing that focuses on the exhale is almost magic. Try it!

On My Way Home!

What an exciting discovery! The Oakland airport has free wifi! And I am 3 hours early for my now delayed flight. Ahh, the joys of modern travel. At least I can get a start on my internship homework, which is literally 10 pounds. The nice check in people identified that's how overweight my bag was, so I am now hauling the manual through the airport in my backpack. Thank goodness for yoga stretches to rebalance the load!

As we pause at the half way point in our training, my fellow students and I compared notes about the most influential elements to date. The actual information was voluminous (ten pounds!) but the experience of sharing this community with each other is the greatest learning tool. I came to California to enhance my meditation practice and deepen my connection to the source of all bliss in the universe. Meditation is still just as challenging, and I still do not have a direct dial to the big guy, despite my sincere efforts. It's funny how your prayers are answered anyway, just not in the way you expect. As we all sat in our closing circle, I truly drank in the sight of my sangha. Looked each one right in the eye, and consciously articulated (silently, in my own mind) what shone as their best qualities and allowed myself to feel genuine affection for each of them. What a powerful experience! It was all just in my own mind, not a big show of "woo-woo" stuff. But I was flushed with such love, and contentment, and even bliss! So, this is what the sages speak about. It is right in front of us all the time. We just get so busy with our agendas, meetings, various distractions, that we forget to stop and really see our gifts. This is the flavour I would like to infuse into our classes. Building our sangha so we too can feel that authentic connection that we all share as fellow travellers on the path. I have some new practices that worked for us at the ashram that I can't wait to share.

In light, Cheryl

Two More Days to Go!

We're starting to count down the last few days of this training session. Here are a couple of my fellow students. Franny on the right is a two time cancer survivor and an inspiration to all of us as our most senior participant. Joyce, the shining face in the middle, is holding our Ayurvedic text. She has actually had several years of instruction from a master teacher, and we've perhaps learned more from her. That's what is happening. During breaks, we all share our wide ranging specialties and that time has been perhaps more instructive than the regular curriculum. On the left is Ann, a physical therapist. She is amazing at adjusting in postures. I would consider travelling to Seattle to take further teacher training from her! In the background is the portapotty. You see, there is a shortage of bathrooms... 25 people on site and 3 regular bathrooms! This has proven to be one of the biggest challenges. Going without wine... without snuggling with my honey... no onions or garlic... getting up to meditate at 6 am.... but the lineups for comfort breaks are what is straining me to the breaking point!

There are so many new ideas and practices that I am hoping to share with our Yoga Centre sangha. Here is a "prayer" that we have used frequently and I have grown to really love it. I am hoping to use it for closing our classes ...

"Om Namah Shivaya; Om Namah Shivaya; Om Namah Shivaya;

With great respect and love, I honour my heart, my inner teacher. Namaste"

I have witnessed so many amazing energy experiences here, and felt my own energies dancing. I have some powerful mudras and intentions to share as well. Remember, your nadis, or energy pathways, respond almost instantaneously. Shifting your awareness can bring a flush of warmth or sensation of movement to any area, along with healing and balancing.

Om shanti.

All You Need is Love

So this is where it happened today. Here is a photo of some of my classmates. Amanda is the cutie in front with the shining smile.

What happened? We had a group energy release. A brilliant teacher, Mukunda Stiles, is spending the first part of this week teaching us structural yoga adaptations. Alignment in asana is vital, but as teachers, we must have an intimate understanding of not only anatomy, but kinesiology as well, so we can offer yoga movement that is tailored for every body. When we work with different bodies, presenting different structural issues, our first approach might be physical adjustments. But the physical body is a manifestation of our energy. As Mukunda worked on one student, after another, in our class, we witnessed first hand how releasing blocked energy through the subtlest and simplest of adjustments brought huge change. As he worked, the room heated and began to literally vibrate with energy. In one particularly powerful adjustment, he asked us all, as we circled around the "patient", to breathe and audibly relax so she could release her block. Wow. We cried, we felt, the energy swirled. The recipient felt a large release of sacral pain and said her hips were breathing for the first time in a long time. We have Mukunda with us for 2 more days and I can't wait.

Here's something you can try to center your energy, or prana, into its seat in the sacral chakra. Lie down. Make a triangle with your fingers, thumbs together and fingers pointing downward. Experiment with holding the triangle over your ASIS (bumper bones) and pubic bone, and shifting up and around a bit. Close your eyes, breathe deeply into the belly. Can you feel that warmth or energy pooling there? This is called the jnoni (pronounced yoni) mudra. Try it morning and evening and just see what happens.

Neck and Shoulder Prescription

This is Sammy enjoying full navasana during one of our breaks. Patanjali tells us that our postures should be steady and comfortable. This is what he is talking about. Look at that smile!

We spent today with a physiotherapist, reviewing neck and shoulder therapy. Do you realize that your beautiful head weighs almost 25 pounds? No wonder that neck is tired at the end of the day. As you read this, you may find excessive tension in the upper back and shoulder muscles, maybe a fuzzy feeling in the head? Try this simple stretch series. It can be done anywhere and only takes about 10 minutes. You'll feel refreshed and ready to conquer what comes next!

1. lie down

2. roll head side to side in a "no" motion, slowly and using a belly breath

3. rest

4. roll the head in a "yes" motion, not lifting the head from the ground

5. rest

6. tuck the right hand under the buttocks, palm down, and roll head back to the left; hold and breathe

7. come to neutral, rest and repeat on the other side

8. once again, tuck right hand under buttocks, palm down; tip head so left ear is coming toward shoulder; hold and breathe; slowly lift chin toward ceiling and breathe

9. return to neutral and rest; repeat on the other side

10. add in a restorative pose for about five minutes... my favourite would be a rolled blanket along the length of the spine and another rolled blanket under the backs of the knees; remember to belly breathe

We are also working on our first big homework assignment... a yoga therapy prescription for one of our fellow students which we have to present to the class. We assess their lifestyle (diet, exercise, sleep, emotions, etc), goals, range of motion and physical condition and design a personalized program using our yoga tool box of postures, exercise, diet, ayurveda analysis, meditation, mantra, affirmations and relaxation practices. Whew! I'll keep you posted on if I pass!

Week One at the Ashram - I did it!

This is my cabin. There are three of us sharing this space, so it's cozy. Amazingly, we are getting along famously and I now have excuses to visit Arizona and Seattle with my new yoga sisters.

We have been studying determinedly. Our days involve 2 meditations (60 minutes each), 2 hours of asana and 8 hours of lecture. Some of the most exciting material has been the Yoga for Cancer section. A dynamic teacher, Jnani Chapman, shared her decades of experience. There is not one among us who have not been touched by this disease so I am passionate about finding tools to help people survive this battle.

The picture on the left is Nathan. He is an amazing young man who embodies a connection to nature and beauty of spirit. He picks us fresh strawberries from the garden each morning and is shown pruning the mustard plants in the photo. He is on his way to India after this training to immerse himself in the culture. He's the kind of guy that butterflies like to land on and he is the first to rush to carry your plate or fluff your meditation cushion.

We've certainly been learning a lot about yoga, and the tools available to us as a therapist (meditation, breathwork, diet, mantras, cleansing rituals, ayurvedic herbs, etc...), but I think the experience of sharing such intimate space with 18 other amazing yoga teachers will be the most influential component of the training. We have all been sharing ideas, support and even love. I am so looking forward to returning to our yoga studio to offer this energy to my sangha there.

Fat Busting Recipe from the Ashram

Here is Will. Him and his wife own the property on which the ashram sits. Here he is resting on the deck after making us an amazing lunch. As promised, here is the tofu recipe that he created.

If you are saying, "ooh, where's the chicken!", wait till you taste this nutty and chewy pure protein energizer.

Cube a package of extra firm, organic tofu into small chunks. Dry. Place on foil covered cookie sheet and toss with 1 tbsp oil. Bake at 450 degrees for about 10 minutes, tossing a few times. Tofu should be browned and crispy on the outside. While tofu is baking, toss 2 tbsp tamari (or soy sauce), 1/4 cup tahini (sesame paste - or you could use peanut butter) and 1 tbsp nutritional yeast (sold in the health food section and adds tons of nutrition) and enough lime juice to create a spreadable consistency. Remove tofu from oven and toss with sauce. Return to oven for another five minutes or so to heat through. Serve with rice and veggies for an amazing low fat meal.

So what did we learn today? Ayurvedic theory. I can't wait to share with you all the way that this sister science to yoga can help you find balanced health by respecting the natural flows of your body and nature.

Fast fact: Did you know that it takes 20 days for fat to form in your body? So, if you're like me, you eat really carefully & exercise more for about a week, then get discouraged that the fat is not budging. That's because you are still storing the fat calories that you consumed almost 3 weeks ago! We truly have to be aware of everything we eat. Think of your food as medicine. That's how ayurveda sees diet. Slow down and remember that a special occasion calls for even more attention to what crosses your lips.

Ashram Life

Well, here I am. After a long, brutalizing day of travel, I have arrived at the Ananda Seva ashram in Santa Rosa, California. I hope to have some pictures to share with you soon. We are located on a hill dotted with oaks and palm trees (an unusual combination for the Canadian eyes!). Our daily schedule involves rising at 6 am to rinse with cold water (our hot water heater is acting up) quickly, as there are 20 of us sharing 2 bathrooms! Meditation starts at 6:30, followed by asana practice on the deck overlooking the valley below. Meals are cooked by the ashram owner himself and are plentiful, fresh, vegetarian, following a sattvic diet (I'll share more about that later). William made some tofu at lunch today that was to die for, and I have the recipe! Our afternoon was spent in class... today's topic was yoga history and philosophy. Whew! I miss home terribly, but a few weeks of this fresh air, wholesome food, meditation twice daily and rubbing elbows with these amazing people should propel my own practice, and therefore my teaching, into a whole new realm!

Here's something we learned in asana practice this morning that I would love you to try. It's so simple, but it really felt wonderful. It is beneficial for digestion and lower back tension in particular, but all will appreciate its benefits.

Lie down. Relax. Inhale, then hug the right knee to your chest as you exhale. Hold the knee and try to rest with no breath in your body. We rested for 8 counts, but that might be too stress inducing for some or on some days. As you inhale, stretch out fully; then exhale as you draw the left knee into the chest. Again, pause as long as you can, experiencing the stillness in the body with no breath. Inhale, stretch out fully again; exhale, draw both knees into the chest. Again, rest for several counts. Inhale, stretch out. Repeat up to 8 rounds. When you have completed knee to chest pose in this manner, allow yourself to come to stillness and look for areas in the body that are still experiencing the pose.

And for those of you that want a big physical challenge today, try coming into tree pose with your standing leg on a block! We did this today, and held each side for 4 minutes! Luckily, our carpeting at the studio produces such a challenge in balancing poses that the block was nothing.

Om shanti!

The Best New Mechanic in Ontario!

Looking for the best up & coming mechanic around? My son, Adam Vendromin, placed silver at the national Skills Canada competition this past weekend in Waterloo. He won the provincial round then went directly on to compete during two gruelling days; tearing apart engines, ripping out suspension systems and troubleshooting complicated wiring problems. The competitors weren't allowed to mingle with family... they even had to go pee as a group to prevent any potential violations! Mike Holmes showed up to award the final medals (that was exciting to this fan!) and we were on tenterhooks as they announced the winners in each category. The brightest young stars in everything from culinary to fashion design to information technology to brick laying were there. It was certainly invigorating to see so many deeply talented young people doing what they obviously loved to do and getting glory for it.

So if you are looking for the best young mechanic in Ontario... check out Adam's facebook page!

Calm Amidst the Chaos

The theme of our yoga classes in the last few days has been following the breath deep within ourselves. As you inhale through the nose, feel the breath travel down through the back of the throat and enter the chest. Keep following the breath until it leads you to that place of constancy and peace. Everyone has that centred place, deep within the body. This place is one of inherent wisdom, where all answers are available. This place stays calm amidst the chaos. This place intimately trusts that we are all connected and part of a universal ebb & flow. This place knows that all is just exactly as it should be and we can release our constant need to control and plan.

When on the yoga mat, we get ourselves into some pretty challenging physical positions. And we stop, and we breathe, and we surrender to the body's own intuition and wisdom. This practice teaches us to utilize the breath to steady us under all sorts of challenging circumstances.

So as you venture out today into that chaotic world of ours, and inevitably the crises hit... remember our practice. It doesn't only happen on the mat. It happens every breath of our lives. Breathe.

Gentle Dosha-Balancing Dal

When working with a client this morning, we were discussing a common situation for many of us... heartburn. Typically a signal that your "fire element" or pitta is out of balance, it can be darn painful. Try making up a batch of this gentle lentil & rice stew. It is the "chicken soup" for Indian moms and very gentle on the digestive system. Although spicy foods are fun to eat, they are to be avoided if pitta is overheated already. Since the warm weather is coming, all of us need to be aware that the heat and humidity of high summer can aggravate pitta.

In a 4 quart dutch oven or saucepan, head ghee (clarified butter) or olive oil over medium heat. Add 1 teaspoon cumin seeds and 1 teaspoon black mustard seeds. Toast for a minute or so, until they start to pop. Don't leave the stove, cause things can go from toasty to burnt in a snap.

Add 1/4 teaspoon turmeric, 1/2 teaspoon salt, 1 cup rinsed green lentils and 1 cup rinsed brown basmati rice. Stir until the spices become quite fragrant. Add 5 cups water and bring to a boil, then reduce heat to low and simmer about 40 minutes, until rice & lentils are tender.

This recipe can easily be adapted to your rice cooker. Just toast the spices then add everything to the bowl of the cooker and use the normal rice setting.

Yummy Low Fat Thai Tonight!

We were blown away to read in a newspaper article that pad thai, which we thought was a healthier alternative when we dined out, is laden with about 35 grams of fat. That's my whole day's worth right there!

So last night, we ate at home on a full flavoured vegetarian Thai feast for only 12 grams of fat per serving.

Coconut-Mango Rice
One of the best new kitchen helpers is my rice cooker I inherited from my late brother-in-law. I've been feeding my family for 3 decades now and always dismissed a rice cooker as just another gadget that would clog my limited cupboard space. Boy, was I wrong! Not only does the rice come out near perfect every time, I love the convenience of being able to organize the recipe and then leave someone else in the house to push the button an hour before dinner. Very helpful with my teaching schedule! The traditional recipe is first, followed by the much easier rice cooker version. Start the rice first, then do the stir fry while the rice cooks.

In a traditional 4 quart pot, saute one chopped red pepper for one minute. Add one chopped, peeled mango, 1/4 cup chopped fresh basil, a veggie boullion cube, 1 cup hot water and 1 398 ml can of lite coconut milk. Bring to a boil. Meanwhile, rinse 1 1/4 cups brown basmati rice. Add rice to boiling liquid, cover, reduce heat, and cook until fluffy (about 40 minutes).

If using a rice cooker: Assemble ingredients in cooking pan and push button. Go do your nails.

Peanut-Green Curry Stir Fry
To increase protein, I add baked tofu to this stirfry along with the sauce at the end. I like to use organic, non-gmo, extra firm (like Sol or Liberte) and cube into one inch chunks. Cover the cookie sheet with tin foil and spray with an organic high heat canola oil (President's Choice makes one now). Alternatively, you can toss the tofu in oil but that does raise the fat content more. Bake tofu on cookie sheet at 450 degrees for about 20 minutes, tossing a few times. The chunks are almost meaty and chewy. Another enhancement, if you have the time, is to take the block of tofu and set it on a dinner plate. Place another plate over top and weight the second plate with a heavy soup can (or similar object). Let sit for 30 - 60 minutes and watch how much water drains. The tofu chunks can also be marinated in the stir fry sauce for up to an hour prior to baking for extra flavour.

Saute one chopped onion in 1 teaspoon grapeseed oil (can handle high saute temperatures without molecular breakdown therefore oil does not go to transfats). Add 2 chopped carrots, and 1 cup cauliflowerettes. As veggies start to soften, add 1 cup chopped broccoli, 1 chopped zucchini and 1 chopped & seeded red pepper. Saute about another 5 minutes until crisp & tender.

Whisk the following ingredients together for the stir fry sauce:
1/4 cup peanut butter (I like chunky, organic, peanuts only)
2 tablespoons low sodium soy sauce
2 tablespoons lime juice
2 tablespoons hot water
1 tablespoon honey
1 tablespoon green curry paste
and add in the last few minutes of cooking. Just before serving, stir in 1/4 cup chopped cilantro for a huge punch of flavour.

Weight Loss Miracle!

I'm terrified of dental work. Always have been. So when I cracked a molar on Saturday afternoon, my anxiety levels skyrocketed. What will the dentist do? Will he yell at me? Are my teeth getting so old and feeble that I'll have to end strained vegetables all the time, while waiting for my kids to visit????

Sitting in the chair a few days later, while the dentist "tssked" and "hmmmed", assuring me there was no worse way to crack a tooth, panic truly invaded. He brought out really big needles and talked about yanking teeth, so I started deep breathing. He got kind of freaked out... "are you ok or are you just breathing?" But as soon as I closed my eyes, started "dirghe" breath through the nostrils, my body was back on the mat in my yoga practice room. The panic vibes started to recede and I was able to reassure the dental team that all would be well.

Result... one honkin' silver filling that may or may not survive and orders not to chew too vigorously for awhile. It now takes about 15 minutes to nibble at a piece of toast.

So what's the connection to weight loss? When you think this carefully about each bite... when you gingerly nibble each crumb... when you rethink what food would be most nutritious cause you can only eat a small amount... that's mindful eating.

They're right. When you eat slower, and chew longer, you do feel full after eating fewer calories. In just a few days, my pants feel a little more comfortable and that bloated feeling is starting to dissipate. Is it possible to hang on to this committment to slowing down, even after the panic over my teeth has passed?

And you know, when I broke the tooth, I was shoving a snack in my mouth, distracted by a newspaper and simultaneously conversing with my teenaged son. Not mindful at all. Hmmmmm.....

Vegetarian Moussaka Recipe

Here's the recipe I promised. Set aside an hour to assemble the casserole, or spread the work over 2 days. Moussaka is Greece's answer to lasagna. Normally, a restaurant serving of this gorgeous casserole is 1000 or more calories and contains enough fat to make Caligula jealous. In this version, we have eliminated meat to reduce the saturated fat and used low fat substitutes when possible. Look for TVP at bulk food stores and try to purchase the non-GMO version of this soy protein. Non fat cottage cheese is often sold under the Western brand name and is a great substitute for ricotta in most recipes.

There are five steps to preparing moussaka.
1. Make the meat sauce (can be done a day or so in advance)
2. prepare the veggies
3. make the cheese sauce
4. assembly
and 5. baking

Meat Sauce:
In a scant amount of olive oil, saute 2 cups chopped onions. Add 3 cloves minced garlic, 1/2 tsp cinnamon, 1/2 tsp chili powder and 1/4 tsp nutmeg. Stir until very fragrant. Add 2 cups crushed, canned tomatoes, 1 cup vegetable broth, 2 tbsp oregano, 2 tsp mint leaves, 2 tsp balsamic vinegar, 1 tbsp brown sugar and season with salt & pepper to taste. Add 2 cups TVP (texturized vegetable protein) and simmer sauce for at least 20 minutes until TVP is fluffed and looks like ground beef in the sauce.

Vegetables:
Slice a good sized eggplant into 1/4" thick rounds (you'll need about 12 - 14). Slice 2 zucchini lengthwise into 1/4" thick slices. Slice 4 medium sized, red, unpeeled potatoes into 1/4" thick slices. Steam the potatoes about 10 - 15 minutes until tender, but not mushy. Grill or broil the other vegetables until just cooked (better colour is achieved if these veggies are tossed in olive oil first but this does add calories). Set aside.

Cheese Sauce:
In a large microwaveable bowl, melt 2 tablespoons butter. Add 2 tablespoons flour and mix thoroughly. Whisk in 1 can evaporated milk (I use fat free), pinch of nutmeg and salt/pepper to taste. When thoroughly blended, return to microwave for about 4 - 5 minutes, stirring half way into the time. Sauce should be bubbling and thickened by then. Whisk in 1/2 cup light feta cheese and 1 cup non fat cottage cheese until smooth again. Whip in 2 eggs, slowly to thicken sauce further. Make the cheese sauce just before you are ready to bake.

Assembling & Baking:
Grease a 13" x 9" pan. Layer potatoes in bottom, overlapping if necessary. Spread half the meat sauce over. Layer the zucchini next, then the feta, then the eggplant. Pour over remaining meat sauce. Pour cheese sauce over all. Bake, uncovered for 40 minutes at 375 degrees. Assembly can be completed up to 6 hours prior to baking. Moussaka is best if you let it rest for 30 minutes after baking as the layers will set better. Enjoy!

Note to vegans: Cheese sauce can be altered to suit vegan or lactose free diets. Use olive oil instead of butter, unflavoured soy milk instead of evaporated milk. Omit cheese & eggs, substituting 1/4 cup nutritional yeast flakes for parmesan and adding a vegetable boullion cube for additional flavour. Omit feta from assembly, subbing some grated rice milk cheese in mozzerella flavour if you still want that salty bite.