Yoga is just stretching, right?

Since coming to the West from India, yoga's reputation has widely been regarded as coinciding with a bendy body, nice triceps, and a youthful look. The external, physical experience of yoga happens to be only one aspect of the ultimate discipline of yoga. It is important that yoga students, practitioners, and teachers are aware of the integral role each 'branch' of yoga plays in transforming the individual on a total mind, body, soul level.

According to the Yoga Sutras of Patanjali, which was written thousands of years ago, yoga can be categorized into the following eight parts:

1.) Yama: Control of the senses, including the mind.

2.) Niyama: Living a life of cleanliness, contentment, regulation, introspection, and reverence of and surrender to the Supreme Soul.

3.) Asana: Physical postures and exercises.

4.) Pranayama: Control of the breathing process and manipulation of the prana (life force) flowing through the meridians.

5.) Pratyahara: Withdrawal of the senses from sense objects; detachment.

6.) Dharana: The ability to focus one's mind upon a chosen object.

7.) Dhyana (meditation): One-pointed focusing of the mind upon the Transcendent.

8.) Samadhi: Perfect union of the individual soul with the Supreme Soul.

*By focusing on only one aspect of the yoga practice, it is possible that one may feel 'stuck'. It is important to be aware that yoga is much more than merely physical exercise. The actual word 'yoga' means union... union of mind, body, and spirit.

'Think Before You Think'

It is becoming more and more understood that our bodies and our minds are two sides of the same coin. In fact, they are not even opposing sides. Our body has the ability to influence our mind, and our mind has the ability to influence our body. For example, try slouching forward on a chair and hang your head low. Try to smile and laugh while slouching, and you will probably find it quite awkward. Or think about a dispute you recently got into with someone... notice if the quality or rhythm of your breath changes by simply bringing this situation back into your mind.

Okay, so the secret is out! The mind and the body are one. Just like we exercise the body (our external self), meditation is essential to build a strong internal self. This is extremely important, because stress happens to be one of the leading cause of chronic illness. In fact, stress accounts for two-thirds of family doctor visits and half the deaths to Americans under the age of 65 according to the U.S. Centers for Disease Control and Prevention. Stress can be attributed to many ailments, such as fatigue, depression, cancer, backaches, insomnia, and heart disease.

If the thoughts you think have the power to activate stress in your body, you can literally be making yourself sick! When we are chronically stressed, our bodies produce a hormone called cortisol. It is also known as the 'fight or flight' hormone. Overproduction of cortisol over a long period of time can result in a myriad of illnesses, ranging from high blood pressure, suppressed thyroid function, blood sugar imbalances/hyperglycemia, and increased abdominal fat, to lowered immune function and decrease in muscle tissue.

Don't get stressed about getting stressed though! What you may not be aware of is the miraculous gift you were given... it is called a CHOICE. Each of us chooses what we think, and how it affects us is secondary. Noone can 'make' you think anything. If we can maintain a balanced mind, both, when things go our way and when they don't, not only will we feel more peaceful, but we will be healthier overall.

Next time you are in a seemingly 'stressful' situation, first notice your breath. Take a step back and just look at the situation as if you were an outsider looking in. Bring your breath back to its natural rhythm and check in with yourself. What response to the situation do you choose?

We have lived with the belief that our reactions are cause and effect. Are we that detached from our own minds that someone or something else has complete control over our reactions? For example, you were having the best day ever when all of a sudden a car cuts you off and all of a sudden your mood has done a complete 180. You do not need to be controlled in that way. The more you take time to sit silently and focus on the present moment, the more balanced you will remain.

Remember, you choose your thoughts, and with those thoughts you create your own reality. Everything begins with a thought or an idea... every great invention, every action, every life.

The Bellybutton Rule

Eye contact has long been regarded as one of the most important factors in maintaining relationships and communicating effectively. For many people, it is extremely difficult to maintain eye contact while talking with someone. In fact, sometimes people make barely any eye contact during an entire conversation... perhaps even looking in the opposite direction! On the same note, there is also no need to invade personal space and have a staring contest with the person you're talking with. That might be too intense and scare the other person away. Steady 'on and off' eye contact has been proven to help people connect and listen during conversations. But what if the hype about eye contact is secondary to another very important body part...? This is so random yet extremely fascinating to me. According to Ryan Clauson (http://www.mrattraction.com/) and his research on human body language, eye contact is not necessarily as important as we think. The direction your BELLYBUTTON is facing means much more... yes, your bellybutton! For example, it is said that you can be making eye contact with someone, yet at the same time, your entire torso is facing a different direction. This is a subconscious cue that you are actually interested in what (or should I say who) is over there. You can tell when two people are really connected by their bellybuttons facing eachother without any obstruction. It happens naturally without any thinking. Also, if people subconsciously cover up their bellybutton area while speaking (either with their hands or clothing, etc.) to someone, they are not interested. Take note of the picture above! I am a chronic people-watcher, so this is quite the interesting activity for me. I encourage you to notice how peoples' bodies say more than they are even aware of! If you are interested in exploring this field in more detail, order this book: 'You Say More Than You Think' - by Janine Driver

Quinoa-Avocado Salad

Summer is right around the corner, and this seasonal salad is sure to satisfy your taste-buds... AND your waistline. Please enjoy this complimentary recipe!

Serves: 4

Prep Time: 25 minutes

Ingredients:

1 cup quinoa (soaked, rinsed, and drained)

1 3/4 cup water

1/2 cup red pepper, diced

2 scallions

1/4 cup roasted pumpkin seeds

1/4 cup organic extra-virgin olive oil

3 tbsp fresh lime juice

1 teaspoon sea salt

1 fresh ripe avocado

Optional add-ins: black beans, organic raw goat cheese, roasted vegetables

Cook quinoa with measured water in a saucepan. Cover and bring to a boil, reduce heat and simmer for ten minutes. Turn off heat and let sit for another ten minutes until all the water is absorbed. Remove and fluff with a fork on a tray until cool. When quinoa is cool, add peppers, scallions, and pumpkin seeds. Combine olive oil, lime juice, water, and salt. Toss with quinoa. Garnish with fresh, sliced avocado and add-ins of choice!

Here's the WHOLE Truth!

We are all told that whole grains are good for us, which is no lie. Eating whole grains such as brown rice, quinoa, millet, and barley as opposed to refined carbohydrates such as white rice or pasta, have tremendous health-boosting benefits. Whole grains are extremely nutrient-dense, meaning your body can actually metabolize this food and convert it directly into fuel to keep all systems running efficiently. Besides overwhelmingly large amounts of colon-friendly fiber, whole grains contain a plethora of micronutrients and vitamins, such as phosphorous, magnesium, calcium, and zinc.

The only catch is... the nutritional powerhouses stored inside that itty bitty grain can only be released and absorbed into your digestive system if you soak your grains prior to cooking them. A substance called phytic acid combines with the nutrients in the grain in the intestinal tract, which blocks their absorption. Whole grains also contain enzyme inhibitors, which can have a negative effect on digestion. Soaking your grains neutralizes the phytates and allows your body to absorb all of the wonderful nutrients packed inside the grain. Also, soaking grains PRE-DIGESTS your grain for you. Not a bad combo! In other countries, grains are typically soaked or fermented before cooked or consumed. For example, cultured products such as miso and tempeh, are a wonderful enzyme-rich food often consumed in Japan.

It is very simple to soak your grains. All you need to do is plan ahead! Sprouting, overnight soaking, or old-fashioned fermentation are all useful tools. According to Mary G. Enig, Ph.D., many people who are allergic to grains find significant reduction in allergic reactions when they consumed grains which have been prepared according to these procedures.

For specific soaking and sprouting instructions and more health-minded tips, e-mail me at shaynayoga@gmail.com.

I hope you really soaked up all of this information (no pun intended... okay fine... pun intended)

The Art of Letting Go

I've been interested in deepening my 'spiritual practice'. By 'spiritual practice', I am simply referring to the practice of connecting with my true nature... my source... that which exists independent of the external and perceivable reality. I used to dislike the word 'spiritual', in that I often associated it with organized religion, a funky type of garb, or an old man with a gray beard chanting in some foreign language. My association of the word with those images was my own fault, and now I use the word openly to represent my connection to nature.

Up until two weeks ago, I spent nearly four months living on the Pacific coast of Costa Rica, in a tiny town called Nosara. Nature was abundant, and I felt a very raw connection to the pulsations and fluctuations of Mother Earth. For example, whenever there was a full moon, I could not sleep, and my digestion and appetite were way off. Very interesting! Anyway, I felt very 'in tune' with nature. Nowadays, I am back in the Big Apple and have been experiencing quite a bit of culture shock. I am still landing... with a bit of turbulence. But that is okay... our bodies' ability to adapt to environmental changes truly fascinates me.

Whenever I am in nature, I tend to organically sink much deeper into my spiritual practice. When in Nosara, I felt very fulfilled on many levels, even though the necessity for material posessions was scarce. I did not need to wear nice clothing, buy unnecessary trinkets, or occupy my time watching a television. I didn't even really need to spend time in large groups, chatting about nothing. I was very content by myself, hiking through the jungle, or being humbled by the starry night sky. The more I read about spiritual activation and connection to our true Self, I am constantly struck by the word 'attachment'. What does it mean to have 'attachments'? It is said that in order to be completely free, we have to detach ourselves from the pleasures of the 'mundane world', that being the material world that we are so used to identifying with. For example, think of something in your life you simply CANNOT live without... maybe it is a car, a wad of cash in your wallet, an old pair of jeans that MAY come in handy one day even though they havent fit you in ten years... you get the point. So maybe you say to yourself "Yeah, I can live without those things." Well that's great. Now let's move to a deeper level of detachment. Take a moment to think of a pet... or a friend, partner, or family member. How deep is your attachment to this person? By attachment, I do not mean love. I mean, do you depend on this person or these objects to provide you with some sort of fulfillment in your life? Who are you without these external objects/people? When you take away the car, the money, the nice clothes, the label of 'mom', 'daughter', 'girlfriend', 'son', 'lawyer', etc., WHO ARE YOU?

By detaching ourselves from identifying with the 'mundane', material world, we are therefore FREE to explore our true Self. This doesn't mean we are indifferent towards those we love. We can still learn to function in the material world... but with grace. Instead of reacting with anger and anxiety if something happens on a material level, we can maintain a level of equanimity in our minds... knowing that the external layer is only skimming the surface of the multitudes contained within us. We are multidimensional beings, and what we think, say, and do don't matter as much as it seems. Who we are is our essence.

How to detach?

Here are some tips:

First, turn off your cell phone and computer. Maybe light a candle or some incense. Take at least five minutes each day to sit quietly with your spine erect (sit against a wall if you need the support), close your eyes, and find your breath. Do not control your breath; rather, pay attention to your body as it breathes for itself. Notice what it feels like to do nothing and simply 'be'. Perhaps on the inhale breath silently siggest to yourse;f the word 'Let', and on the exhale breath, silently suggest the word, 'Go'. If thoughts arise in the mind, allow them to exist, but just come back to your breath. The more you practice this simple mediation, the more fine-tuned your perspective of what's really important will be.

Seaweed Statistics

As mentioned in my previous blog, I like to bring my own food to restaurants sometimes, assuming they do not serve certain foods I require in my daily diet. One of the foods most frequently travelling with me is seaweed. I consume seaweed on a daily basis, due to its tremendous healing properties. I am not going to go into too much detail, because there are SO many details in terms of the biological and physiological implications of consuming this superfood on a regular basis. Rather, I will give you a list of some seaweed facts and statistics, and you can decide for yourself if seaweed should be a part of your daily diet!

FUN FACTS:

-Seaweed contains natural sea salt, which is a very healthy source of sodium.

-As an alternative to leafy green vegetables, seaweed can be used to aid in the detoxification of free radicals in the body. Free radicals can have the ability to damage cells/DNA. Seaweed's many antioxidant compounds have the ability to neutralize free radicals.

-Demographic studies in Japan have concluded that people who regularly incorporate edible seaweed into their diets have fewer problems from mineral depletion and live longer than other people.

-Seaweed contains all of the minerals and trace minerals required for your body's physiological functions.

-Seaweed is a staple food in Japan, which happens to be a country with a very low rate of degenerative disease such as heart disease and cancer (as compared to North America).

-Seaweed is full of fiber, which aids in digestion.

-IT TASTES AMAZING!

-Many forms of seaweed contain trace amounts of vitamib B12, which rarely occurs in land plants. This is wonderful for vegetarians who are looking to add B12 to their diets.

-Seaweed feeds the shafts and ducts of the scalp to help improve health of the hair.

-Seaweed can regulate hormonal activity, enrich the bloodstream, assist metabolism, and promote youthful skin.



Types of seaweed to try include: kelp, kombu, nori, dulse, Irish moss, wakame, hikiji, and arame.

Besides nori, these seaweeds are often sold dried, therefore you simply soak them in water for about five to ten minutes, drain, rinse, and enjoy! They taste great by themselves, on salads, in soups, entrees, pasta substitution, salt replacement, omelettes, etc. This true 'super-food' can add miraculous dimensions to your cuisine... and your palate! Be creative, because you are!

Other forms of algae include spirulina, chlorella, crystal blue manna, and E3 Live. They can be found in tablet or liquid form in your local health food store.

*You can also find condiments (usually in the Asian section of supermarket or health food store) which include seaweed. Be sure to check ingredient labels, as some of these can have hidden sugars.

Contact me for your own recipe guide, including scrumptious meals and treats involving seaweed! shaynayoga@gmail.com