Join me at the Shaker Lakes Lower Lake this summer and bring your spouses and friends!

Buy your summer pass today and make a date with yourself!

I’ll see you under the big blue sky!
Ommmmm…
-Julie

I’m excited to announce I’ve teamed up with fellow yogi and friend, Erin Esposito Peron to create a unique camp experience for your children this summer!

Our camp is designed to blend rich yoga practices such as, stillness, relaxation and physical movement with creative expression to encourage the development of a healthy body, mind, spirit, as well as nurture inner peace and unity.

Children can look forward to:
Opening and closing meditations
Organic lemonade stand
Guided relaxation exercises
Nature games
Art projects
AND MUCH MORE!

For children entering first grade to age 11
Camp will be held at Luna Presence Yoga
3280 Avalon Rd. Shaker Heights
August 12-16, 2013
9:30am-1:00pm (please bring a yoga mat and a packed lunch)

Camp will be led by RYT Instructors: Julie Konrad & Erin Esposito Peron

Investment: $100 (sign up a sibling save 20%)
Early Bird: $90 (due by June 30)
Space is limited.

Call Julie at 216-381-8974 or email a request to jkonrad@mangobay.com.
A registration form will be emailed to you.
Payment is due in full at the time of registration.

We look forward sharing this experience with your children!

In class, you may have heard me say we need to work through “trapped” energy by doing certain poses. I am referring to prana. This trapped prana, or energy, can get all jammed up in different parts of our body and that’s when we begin to feel bad. Many of us know exactly where those areas are by the symptoms. For example, we might get frequent headaches (6th chakra), we might have shortness of breath (4th chakra), or we may suffer from digestive problems (3rd chakra). The result of freeing the prana to move through the nadis is that magical feeling you have after class that is difficult to describe to others who have never practiced yoga. Moving our bodies, moves the energy, in turn, making us feel better-sometimes much better. Learning more about the chakras can be extremely helpful in learning how to relieve discomfort in your body and even in your life.

So, what does asana mean and how does it relate to the nadis? Asana means “pose”. Yoga actually began as a meditative practice until about a thousand years ago. The ancient yogis realized that they had this powerful energy built up inside of them and they felt a strong need to move. They developed a series of poses that had a deep effect on body and mind. This set of poses makes up Hatha Yoga.

Many people new to yoga are often intimidated by all the different kinds of yoga out there today, but all these styles are rooted in Hatha yoga which has been called the “Grandfather” of all yoga. You may also be familiar with The Eight Limbs of Yoga. The Eight Limbs are actually part of Ashtanga yoga or Raja yoga meaning “the royal path”.

One style of yoga is not necessarily better than another, it’s really up to you to find what style is best for you and fits your needs. All yoga is good yoga when practiced with awareness, commitment and dedication. Yoga can lead you to a life you never imagined! My best advice to a new student is to try several different styles of yoga to see which one you like most. Some people enjoy a vigorous practice in a hot room with music, while others enjoy a gentler class with no music, and many people enjoy a combination of the two. As a practitioner of yoga, I like all styles of yoga but it’s the connection I have to the teacher’s personal style that keeps me coming back to their class. There are so many wonderful styles of yoga to choose from and even more amazing teachers dedicated to giving you a great class!

This week, I encourage you to step out into your community and try a new class or rent a DVD. See what you like! remember, take a beginner class if you’re new to yoga or the particular style. If you are going to a studio, call ahead or check their website if you aren’t sure what level to take. But, most of all, enjoy your experience! And, of course, don’t forget to come back to my class and bring a friend!

Here are some of my favorite DVD’s
Jo Tastula – High Vibrations
Yoga for Beginners
Sean Corne
Sean Corne II
Ashtanga Yoga
Pre-Natal with Shiva Rea 

Luna Presence Yoga featured in Natural Vitality Living

Week 2

Yoga is a light which, once lit, will never dim.
The better your practice, the brighter the flame.” - B.K.S. Iyengar

Last week we focused on simply setting our intention to practice. Hopefully, you’ve had an opportunity to slow down, examine your daily routine and focus some of your attention inwards. Did anything surprise you? Did you like it, or was it uncomfortable? Remember, yoga is the union of mind, body and spirit. Practicing awareness is a key element to reaching samadhi or self-realization, which is the ultimate goal of yoga. I love the way Sandra Anderson and Rolf Sovik describe yoga in Yoga Mastering the Basics “At the heart of yoga is the message that every human being is, by nature, balanced and whole, and that this balanced inner self cannot be permanently destroyed or damaged. It is our inherent nature. Yoga is a method for increasing awareness of this inner self. Read that sentence again… So, whatever brought you to your mat today, remember, you’re perfect-whole and complete. You just need some time to reconnect.

Lay down your mat and let’s begin to lay the foundation of the funamental basis for all yoga – the breath.

Swami Rama, Rudolph Ballentine, M.D. and Alan Hymes, M.D. wrote one of the most fascinating texts I have ever read on understanding the breath in Science of Breath. If what I discuss here perks your interest, get this book! They explain how ”prana” (Sanskrit word for energy or life force) flows in the body and effects the way we act and feel. They explain that it’s through this study of breath that yogis are often described as being able to “read minds” just by watching the way in which a person breathes. Swami Rama, Dr. Ballentine and Dr. Hymes explain that, “According to ancient yogic texts called the Upanishads, the various levels of existence form a continuum-the physical, the pranic, the mental, and the higher levels of consciousness…If the mind wants to affect the body, it alters the flow of energy or prana. If the body affects the mind, this too is accomplished through an effect on the flow of energy, which in turn has an impact on the mind.”

The breath is the only physiological process that can be voluntary or involuntary. You can control your breath, as we do in different exercises, like Nadi Shodhana and Ujjayi, or you can not think about it at all and the body breathes on it’s own. When we don’t take time to tend to the breath our emotions can dictate the breath – and we all know, that just leads to trouble!

This week, start noticing your natural breath. Is there an ebb and flow to your breathing, or is it heavy or erratic? Are you a chest breather (caused by the fight or flight instinct)? Or does your abdomen rise and fall with each breath? You want that diaphragmatic breathing when the belly rises on the inhale and falls on the exhale. Breathe naturally for a few minutes, and then place your hand on your abdomen – it should rise on the inhale and fall on the exhale. As a long-time chest breather, I have to admit, this still feels backwards to me, but it’s becoming easier. Watch how a baby breathes, that is EXACTLY the breath pattern we’re trying to regain. Try this laying down with your hands on your abdomen, or place a small book on your belly. If you are breathing diaphragmatically, the book will rise and fall with each breath. This seems like a simple exercise, but REALLY pay attention and see what happens. Notice how you feel after a few rounds of breathing this way.

Try experimenting with Nadi Shodhana (Alternate Nostril Breathing) and Ujjayi
http://www.kundaliniyoga.org/pranayam.html
http://www.yogasite.com/pranayama.htm

If you are just joining us, visit last week’s post below
“Beginning a Home Practice” – Setting Your Intention

Next week: Nadis and Asanas

Week 1
SETTING YOUR INTENTION
Welcome to your practice!

What I hear most from my students is how stressed out they are. The fact that they’ve walked in the door to class means that they’ve made a commitment to themselves (and to their health) to SLOW DOWN and take care of themselves. I don’t take their dedication lightly. I know how much effort it takes to muster up the energy after a long day of work, hustle across town, change, and get to class on time. Some of you are managing to sneak out the door after a LONG day of taming temper tantrums and making meals for your kids. This is your time. I hope my class not only relaxes you, but also energizes you and recharges your batteries. But, what happens during the six days between classes? This is when a home practice becomes not only another workout, but your respite.

The first thing to do is figure out the best time of day for you to practice. We have a lot more energy in the morning, but we’ll be less flexible. In the evening, we’ll have less energy, but more flexibility. Do you feel more likely to set the alarm 10 minutes earlier in the morning, or can you see yourself passing up an episode of Downton Abbey in the evening once or twice a week? Setting the intention to start your practice is ALL it takes to begin a practice.

If setting aside a specific time of day is overwhelming, start by finding ways to incorporate yogic practices into your everyday routine. Try focusing on your breath while you’re walking to your car after work, waiting for the elevator, or even chopping vegetables. Setting your intention is like making a little promise to yourself that you intend to keep. If you can voice this intention out loud, or write it down, you give yourself more power to make it happen. There is something about putting your intention out there, out of your head and into the infinite Universe, that gives more energy to your desires. You can probably think of at least one time you heard yourself telling someone with confidence that you were going to do something, like take a cooking class or spend a day at the spa (not fully believing you could find the time) and, suddenly, there you are doing it! It feels great, right? Setting your intention to practice is taking the first step.

For many of us, making the intention has already happened, you’re reading this message and can’t wait to get started. For many others, it’s the hardest part of the practice. If the later applies to you, my message is, don’t feel discouraged. If your practice doesn’t take any structured form right now, it’s okay. It’s about finding any moment you can to simply become self-aware. Just start noticing your movements throughout the day and how you feel as you flow through your normal routine. Notice the simple things, how you hold your coffee cup, how you sit in your chair, how your voice sounds as you’re talking to people. This self-awareness is key to your physical practice and this awareness is how you will notice beautiful changes in your life.

So, for this week, start noticing the details of what makes you, YOU! Become the observer of your life in a whole new way. If this is uncomfortable for you, try journaling what you’re experiencing. This can simply be little notes written in incomplete sentences. For example, “notice I’m constantly criticizing myself” or “seem to talk myself up a lot” these can be quite uncomfortable things to realize about ourselves, but are wonderful moments of awareness.

Welcome to your practice!

Feel free to send along a message or read others messages by clicking on comments. Start a conversation and find support and ideas from others beginning their own practice!

The self is the subject of experience, never the object…In the self there is no incompleteness-no lack to create disharmony or pain. The self is full…” -Sandra Anderson and Rolf Sovik

Have you ever felt like there was more to you than what others see, that there is a deeper level to yourself that you just haven’t tapped into, or maybe haven’t known how to reach? I’ve discussed how yoga is a great way to connect to your true self, but by learning about koshas you can take your journey even further and discover the core of your being.

Sandra Anderson and Rolf Sovik Psy.D. explain koshas in Yoga Mastering the Basics as the five dimensions of personality that surround the self. “They function, in effect, like shades around a light-shrouding the intensity and vitality of our self-awareness. As yoga practice proceeds, the sages say, each of these layers will eventually become an integrated part of experience. Each will become more transparent, and as that happens we will experience ourselves with more clarity and energy.”

The following description of the 5 Koshas was taken from Yoga Mastering the Basics.

Annamaya Kosha: the sheath consisting of food (anna)
The most visible layer of our personality, and it is the one with which most of us identify. It is made up of the food we eat. There are four instinctive drives-the urges for food, sex (sensual pleasure), sleep, and self preservation…There are those who say that modern civilization virtually encourages an addictive relationship with the body. And addictive habits of living lead to physical imbalance and poor health.

Pranamaya Kosha: the sheath consisting of vital energy (prana)
Accessed through the breath, and it is through training the breath that our emotional reactions, changes in consciousness (wakefulness and sleep), fluctuations in energy levels, pain, and stress can be moderated.

Manomaya Kosha: the sheath consisting of the lower mind (manas)
Provides the self with the capacity for receiving sense impressions, making mental associations, bringing memories into awareness, and coordinating actions. Perceptions and actions here are derived from instincts, impulses, and previous experiences.

Vijnanamaya Kosha: the sheath consisting of discernment (vijnana)
This is the kosha of wisdom and discrimination. It’s the dimension of the self in which the meaning of experience is weighed and recognized. As our awareness deepens through concentration, we acquire a more clear and accurate vision of ourselves and our relationship to the world, and we act in accordance with it. Here intuition and discrimination are highly developed, and inner joys replace the distracting excitements of sensual pleasures and emotions.

Anandamaya Kosha: the sheath consisiting of inner bliss (ananda)
This is the innermost layer of personality-not the pure self, but luminous in it’s light. It is attained through pure and one-pointed concentration, nurtured over a long period of practice.

I invite you to simply bring awareness to your daily life, including how you carry yourself, how you breathe, how much rest you get and what you eat, then begin to look at the koshas. Start digging deeper into the layer you feel drawn to, or start with the first layer. Read more about the kosha’s in Yoga Mastering the Basics or here.

Enjoy your journey!

It is better to strive in one’s own dharma than to succeed in the dharma of another. Nothing is ever lost following one’s own dharma. But competition in another’s dharma breeds fear and insecurity. -The Bhagavad Gita

Dharma…The essential order of things, duty, law, moral principal of the Universe, the Buddha’s teachings…whichever definition you are familiar with consider this…are you living YOUR dharma? Are you even sure what YOUR dharma IS, and is it OK to be on a conscious search to find dharma? This is what I ask myself when I consider “dharma”. As I researched Buddha Dharma, I found this passage to be a refreshing and comforting approach to my quest for dharma:

Do not accept any of my words on faith, believing them just because I said them. Be like an analyst buying gold, who cuts, burns and critically examines his product for authenticity, only accepting what passes the test by proving useful and beneficial in your life” – The Buddha

After years of introspection, yogic study and meditation I have arrived at a similar conclusion- that what I tend to believe, respect and trust are things that I’ve taken the time to question, look at and marinate in for a while. I’ve read books on different religions, yogic styles and interpretations, I’ve read articles on “the best” approaches to healing this and that, I’ve paid tons of money on workshops covering a myriad of topics. I spent years judging these experiences too as, good, bad, disappointing, a waste of money etc. But I’ve come to realize how valuable all the time, work and money these things are to me. It’s all part of my living dharma. I’ve met some wonderful, like-minded people in workshops. I have also used what I learned in my readings to help connect the dots in my search for meaning. Reflecting on our life experience, whether good or bad, is how we learn to be honest with ourselves. We know when something doesn’t “sit” right or make sense, yet we question our ever valuable intuition. By taking a deep, introspective journey through our most joyous experiences, as well as, our most disappointing, challenging or painful experiences is sometimes imperative to really find what we’re looking for.

I love that I can look at my life and finally have a confidence in my meandering search for meaning and purpose knowing that all my experiences are part of my living dharma! What’s yours?

Thank you so much for your support, everyone!

I have added a Thursday class from 9:30am-10:45am

BEGINNING November 8th.

Now, you can enjoy practicing on Tuesdays and Thursdays. Click HERE for class info.

After class tea has sparked some great conversations, connections and new friendships! I look forward to meeting more of you soon.

Namaste!

Kids have such a wonderful way of connecting (and even disconnecting) with themselves at any given time. One minute all eyes are fixed on me as I dramatize a story, and the next, they’re rolling around on their backs staring at the ceiling . You know exactly where you stand with 3 and 4 year-olds. But what ALWAYS brings them back is my magic singing bowl. The chime and vibrational sound of this bowl is a magnet for attention and curiosity. In one class, as the vibration came to an end, one little boy energetically clapped his hands and the entire class joined in. Pure appreciation for this beautiful sound.

The image that stays with me for days after these classes is the one of their eyes- blue, green, hazel, brown and so full of joy and presence-so unafraid of being invited inwards. I’m always amazed how well they listen. Yes, 3 and 4 year-olds can listen! How many adults do we know who have trouble with this basic skill. How alive are our eyes? How open are we to experience new things?

Our yoga practice is a perfect opportunity to experience ourselves in a new way. It’s a unique opportunity to become curious about how we move. We get to stop and listen, and we’re given the space to explore the edges of ourselves.

This week, get curious! Do something spontaneous-anything. Try a new food, go to a movie alone, make conversation with someone, sit in nature and study the landscape. There is much more to discover!

Thank you, CMS yogis for sharing your light with me!