Yoga for cyclists

Yoga for cyclists

As a keen commuting cyclist, I am somewhat familiar with the experience of tight hamstrings, gluteus and quads. As a yoga teacher, I am aware that some areas of the body become weaker, tighter and stiffer, whilst others get stronger- this is where a smartly thought through asana practice may help relieve some areas of tension caused by regular cycling.

This works on many levels – casual cyclists may find a sense of ease in their yoga practice by focusing on certain postures (which for instance release the psoas or quadriceps muscles), whereas committed cyclists will probably discover that over time, yoga can enhance their performance. This happens in many ways through yoga – on the physical level, applying asana in a therapeutic way, and on a spiritual level by releasing mental tensions, increasing concentration and breathing patterns. These are just some of the outcomes of a regular practice but, as with everything in life, patience, perseverance and loving kindness are key.

Cycling requires both physical strength as well as strength of mind – focus, concentration and awareness to be efficient on the road. The attention to breath and the mind-body connection found in yoga, can be used by cyclists so as to maintain mental clarity and a sense of calm.

Yoga postures can be extremely beneficial if practiced with consistency and awareness (meaning being aware of sensations and avoiding too intense stretching, intensity is fine, but sharp pain, especially in the joints, is not a good sign!). Awareness of breath practiced in a yoga class can bring more focus and calmness beyond the mat, and employing simple techniques like Ujayi breath or full diaphragmatic breathing will increase the capacity of the lungs, elongating each inhale and exhale, thus deepening the cycling experience.

When cycling, the quadriceps, hamstrings and hips never rest, so those areas often become overdeveloped and tighter. In some case the hips may be pulled out of alignment by tight hamstrings, and the constant flexing of the spine may cause shoulder or back pain. Practiced correctly, Yoga asana will help ease muscle tightness, whilst aligning the spine, hips and knees. Practice poses such as supta virasana, or the pigeon, if the knees allow it, and have a couple of blocks and/or blankets to hand. This is especially useful when holding the postures for a little longer than usual.

The key point is to avoid imbalances and discover breathing practices that may help expand the lung capacity so we - cyclists - can breathe deeper and with more ease.

Practice Sequence – one of many possibilities for those who cycle or simply fancy a lower body focus practice.

Warm up: Begin with lying on the back with the knees bent and hip distance apart. Let the knees slightly touch to release the lower back and just spend a few moments noticing the breath, sensations in the entire body.

 ‘Thread the needle’ or ‘Eye of the needle’ (Sucirandhrasana) – safe way to gently open up the hips and hamstrings without putting too much strain on the back. bend the right knee, placing the outside of the right ankle below your left knee. Try to maintain a neutral pelvis and a gentle flexion of feet to keep the posture healthy on the knees. To intensify the pose, bring the inner arch of  the right foot closer towards the left shoulder.

Hold each side for five to ten breaths.

Spinal twist with knees bent, arms shoulder width apart, palms flat. Try to keep the shoulders grounded as you release the back. Look towards the opposite shoulder to deepen the stretch in upper back and neck. Hold each side for 5 breaths. 

(Roll up and down to sitting.)

Virasana  - ‘hero pose’: sit on a block or two (or three!) in between your heels– pain in the knees is not negotiable!)

The aim is to lengthen the quadriceps, which tighten up when cycling. This is also an internal rotation of the hips, so it may either feel very accessible or inaccessible, depending on bone structure.

Supta Virasana – ‘ reclined hero pose’. same indications as above, but be especially mindful of knees when going back.

Hold both poses for 10 to 15 breaths (they may be held for up to 3 minutes)

Pashimottanasana - Forward bend: The classic hamstring stretch, but this means that it's not all about touching your toes. Work on moving into the forward bend by tilting from your pelvis and above, while keeping the spine long rather than rounded. Work with the breath by lengthening the spine on each inhale and deepening the forward bend on each exhale.

Marichyasana A – a good, although complex pose, to help lengthen the hamstrings, hips, back and shoulders. The aim is to make space in those areas, so lengthening out of the trunk and keeping the chest lifted is key.

Utrasana – ‘camel’:  the quadriceps, the large muscles in the front of the thighs, are especially in need of stretching for most cyclists. This pose also accesses the ribcage and chest area. One can practice Utrasana with blocks under the hands to emphasize the quadriceps stretch over the back bend. (Blocks can also be used in between the thighs to keep the thighs active and the back spacious).

Setu Bandasana – ‘bridge’:

This bridge is a great counter-pose for upper body positioning while on your bike. This direction of this pose counterbalances cycling posture by opening up the front line of the body whilst strengthening the spine.

Other areas involved are the hamstrimgs, IT band, gluteus, hip flexors, shoulders, chest and wrists. Interlacing the fingers behind the back in bridge pose intensifies the stretch in the ribcage and shoulders (the action of  drawing the shoulder blades together will release the shoulder girdle and neck muscles).

Hold for eight breaths and then release – if you still have energy, come up one more time.

Finish

One inversion, either shoulderstand or any other suitable pose to reverse the flow of blood through the vessels - again a benefit for cyclists who use their legs a little more intensely than most of us.

Complete the sequence with a few minutes (or more!) of breathing – simple Ujayi breath is excellent or Nadi Shodana to regulate and calm the nervous system.

Leave plenty of time for a final relaxation to soak up the practice and let your body rest!

Note: if you want to make it a more dynamic sequence, add a few rounds of classical sun salutes, which include low/high lunges. This will warm up the entire body, loosen joints and the lunges will add some intensity to the hip area and psoas muscle.

A spot of raw food action

Raw snacks experiment

I have only dabbled with raw food now and then (summer and warm weather helping), but now, with the acquisition of a new dehydrator toy, I have been up to some domestic creations.

I truly believe that including some raw food in our -modern- diets is extremely beneficial, and without going to extremes with it all, unprocessed, uncooked foods are really good for you! (wikipedia will provide all the scientific facts)
So I have been playing around and experimenting with stuff, one of my first creations is above - raw flax crackers. yum yum. They're fantastic, easy, delicious and satisfying and we all know (kind of) that flax seeds are full of omega 3 fatty acids, so excellent for the brain, immune system etc etc. The ingredients are so simple too - flax seeds (soaked), sea salt, pepper, seaweed (optional) and a dash of lemon juice. That's it! All you need is a bit of creativity, a taste for things slightly out of the ordinary -packets that is- and a dehydrator....

More soon on this subject. Yogis like eating!

New Studio opens in Marelybone

A  review I wrote for World Yoga Network...

Indaba Yoga is one of the latest offerings in the world of urban yoga studios in London. After many months of waiting, anticipating and wondering, numerous facebook launches, I finally get to see the impressive and much awaited 5000sq ft Indaba in Marelybone. I had heard a lot about the studio through friends, teachers, online and in the media, reading catch phrases such as ‘Real Yoga for real people’, ‘gorgeous airy studios’ and so on, so I had a vague picture in mind, but I didn’t quite expect what I found.

Set in a quiet street off Marelybone station, the building initially had no resemblance to other yoga studios I had visited so far (for some reason many seem to have white walls, a smell of incense reaching the street, a crowd of slim, smart yoga clad bunnies lurking outside drinking green juice). Not that Indaba lacks any of these, but at first glance I just see a neat red brick building. As I walk up the stairs, the décor really kicks in. So this is a stylish, sleek and smart place, that does smell of incense, but doesn’t feel pretentious in any way. I am greeted with a smile, take my shoes off and peek into Stewart Gilchrist’s ‘Yogasana’ class in the hot room. Looks hot indeed. Upstairs, there is another spacious, bright and airy studio with a proper Iyengar set up (wall ropes, belts, blankets and blocks). One more floor to the massage loft studio and I am blown away – to set up a  huge space like this in central London is a feat. I would call it an inner-city yoga bubble.

Indaba may be very new on the market (hence the fresh feel and shiny floors), but they have managed to gather some hugely experienced teachers, a wide range of yoga styles and a full schedule.

So what about the yoga in all that? The teacher line-up is impressive enough – Stewart Gilchrist, Mark Khan, Norman Blair to name but a few- and classes include Mysore self pactice, Asthanga, Dharma Mittra, Jivamukti, Iyengar, Power Yoga and Slow Flow. The list is long, but they do cater for all styles, ages, abilities, so it is very much a ‘gathering’ space – the actual meaning of ‘Indaba’.

However, it is a tough time to open a yoga studio in London: summer holidays, recession, competition (this is the 3^rd new studio opening – coming after Life Center Islington and Triyoga Chelsea) and it is independently run. Time will tell how long it may take to gather a steady student following and make it to the ranks of Triyoga, but I hear word is spreading fast and calls keep coming in.

Later on, I have a quick look online, I notice the website faqs… Precise, concise as they should be, covering every single question that might arise, but I especially enjoyed reading these two:

“ Q: What happens if I smile? A: You will be reprimanded and made to scrub the communal mats down, alternatively you will receive a smile back, this is dependent on the moon.

Q: What if I don’t like it? A: Then you’re a fool”

All in all Indaba is a friendly, fun, and welcoming place to practice, relax and explore new possibilities. One for the little black book.

August 2011

http://indabayoga.com/

Goa.... again

This is yet another year, a season of transition.

Leaving behind a brand new nest in London, I am shifting once again to a less luxurious one, but in a warmer climate for sure. The commodities of a power shower, running hot water and a quick-boil kettle are far away, but I'm happy to actually have clean running water, a kettle that works -slowly- and a cosy little Portuguese-Goan house to my own. There is even a lady living in the garden (kind of) and a cleaning lady who makes it all look pretty and neat once a week.
So I may have rats nesting in my roof (i noticed droppings and pitter patter on the tiles now and then) but then my office in London hosted a whole family of rodents too (again, droppings on computer desks, nibbled fruit bars and dead mice on the floor were clues).

I like Goa. It's not India and yet it's in the same continent. Goa is a bit of a sub-culture, a social experiment and strange mix of lost souls (mostly foreign), long term hippies (who haven't changed clothes since the 60s... fashion doesn't change that much anyway), yoga fanatics, soul searchers, therapy seekers, beach lovers, Russian tourists on a trip of a lifetime and Indian tourists on their Ibiza style vacation. It's also motorbike heaven, fashion heaven, party heaven and it just feels like a place where people meet and reinvent themselves. Until the season ends again, monsoon breaks and it becomes time to move on again.

Right now, things are still fresh, the last of the monsoon rains seem to have stopped, and houses, clothes, shops are finally drying out. The gardens are still lush and green but will soon require daily watering to survive. This is life under the tropics - seasonal, unpredictable and yet loveable.

Oh and yes, I am here for a few more months, working, teaching, practicing, writing and organising - things I tend to do well.

There will be more updates soon, but for now I need to put my mosquito net up, eat some papaya fruit and consider a refreshing cold shower.

Tokyo Yoga

Tradition and modernity

What is it like to practice in one of the most modern, expensive and cutting-edge city in the world? Tokyo has for years been a trend-setting, buzzing capital, a hub for business, technology and consumer culture, attracting foreigners, tourists and the masses to its belly like a vortex running on adrenaline. Coffee can vending machines appear on virtually every street corner, station platform and parking lot, providing a quick fix solution to a demanding and hectic lifestyle.

Shibuya, Ginza and Ueno – epic, buzzing districts, always seem to appear in visitors’ snapshots of Japan, in the same way as London is famed for Piccadilly Circus and Big Ben. Media reports only really reinforce this post-modern, stereotyped view of Japanese culture, so when I told friends I was off to investigate the yoga ‘scene’ in Tokyo, I was greeted with some quizzical looks. Japan is certainly famous for its aesthetics, zen temples and spiritual roots, but yoga is a far more recent import.

Although as a practice, yoga has been around for many years, the big boom started in 2004, when yoga became trendy in most parts of East Asia – following a global trend partly set by people like Madonna or Sting, to name but a few. But that boom only lasted for a couple of years in Japan – by 2006, the few large yoga centers like Bikram Yoga had to close or downsize to adjust to falling numbers of students. The smaller, independent studios remained active and even grew with a smaller but more dedicated student base, some of which having traveled or studied abroad, wanting to take their practice to another level. The current student base still remains fairly young, with a typical class consisting of a majority of 25-35 year old women, but there has recently been an increase in Japanese men joining classes.
The fact that Yoga Journal just launched its quarterly edition in Japanese, should indicate that interest for yoga is here to stay, with a shift towards integrating yoga lifestyle into a modern environment.

To the difference of many East Asian cities, all the studios I visited in Tokyo were small (one room, holding up to 20 people on average), due to sky high rents and lack of space, but not surprisingly, all were extremely clean – students diligently spraying their mats after class wiping off every speck of dust or drop of sweat, tidying props and bolsters, in a typically respectful and dutiful manner.

Mindfulness in Japan’s capital

So my quest for places to practice yoga in Tokyo started in the West side of the city, in Ebisu, a quiet yet trendy and up market area. It is also home to YogaJaya, one of Tokyo’s leading independent studios. Opened by Patrick Oancia in 2004, and neatly tucked away in a residential back street, YogaJaya is a peaceful abode to all things yoga. A small reception on the ground floor acts the shop, information desk and meeting point.

I was greeted with a smile as I registered for Patrick’s busy Friday evening dynamic class. We all started by quietly sitting, while Patrick slipped in and led an extended breathing sequence. Core strength and arm balances happened to be the theme of the day, so we went straight into a playful, sweaty and hard session, but Patrick gave each student help and attention as if in a workshop.
Browsing the schedule after class, I felt reassured to see handstand practice wasn’t a Japanese studio specialty, but rather a one-off special: YogaJaya offers much more variety. Patrick pointed out that although dynamic styles are very popular, classes and workshops do range from gentler styles to meditation and pranayama with renowned practioners.

But, as I ask Patrick after the class, is the yoga approach here, typically Japanese? How are students’ general attitude to life reflected in their practice? (Tricky question to answer when the class is a mix of men, women, foreigners and teacher training students).
Japanese culture, he tells me, is on a very broad level, clearly regimented, structured and competitive. This is why at the start, dynamic practices like Astanga really kicked off. As a discipline, Astanga is systematic, organized and structured, which fits well with an ordered and controlled Japanese way of life. Students are generally dedicated and disciplined –often to the extreme, which is why they love this system.

But aspects of a culture that can sometimes be extremely dogmatic never came across in my yoga tour of Tokyo – and I saw rather less yoga fanatics than in London.

Yoga Jaya has always shifted more towards other forms of yoga – they offer less Astanga classes to balance the schedule with other styles like Hatha Vinyasa, Yoga Focus classes and special courses. Class dynamics vary, taught with an emphasis on alignment, breath awareness and mindfulness.

Patrick is a thinker and an activist. His dedicated yoga practice goes far beyond setting up and running one of Tokyo’s leading yoga studios – he has a vision for Yoga in Japan. (highlighted in a recent video: http://www.yogajaya.com/films/yogajaya_vision_small.mov).

The Teacher Training courses, workshops and classes held at YogaJaya reflect this vision whilst seek to provide an environment for people to explore their own practice; speaking eloquently and with passion, he encourages students to develop awareness and find their own way, by “working with different metaphors to find their potential in real life and become unified to the active life.“ A rather deep insight for a Friday night but I liked his style, the approach and most importantly, the space.

More Shibuya-yoga

Next stop, Hiroo station. Still in the heart of Shibuya, is Tokyo’s latest arrival, Yoga Tree studio. Running up 4 flights of stairs (I found out there was a lift on my way out!) after a somewhat confusing train journey through Tokyo, it felt like entering a sleek, intimate, yoga haven. I was late so missed the start of Michael Glenn’s Vinyasa Flow class, but was greeted with a smile as I quietly lay my mat down at the back. Michael, who opened the studio in 2009 (thanks to a slump in the property market, making spaces like these more affordable in central Tokyo), teaches in a calm and gentle manner, focusing on alignment, breath and body awareness. Students in this (English) class were mostly foreign but Yoga Tree attracts people from a mix of backgrounds, age, gender and levels.

Yoga Tree’s variety of classes and styles maintains the ‘belief that yoga is a big umbrella that offers something to everyone’. The schedule reflects this view: from traditional Hatha to Astanga, Vinyasa Flow, Yoga for Runners and Restorative – taught in both Japanese and English- there is definitely something here for everyone.

Having worked for years in advertising, Michael believes in letting the studio find its own space in the capital: he remains reluctant to overly promote his studio, new classes and workshops. He believes in letting the space “grow organically”, develop in its own terms – and this is exactly how Yoga Tree feels like – a peaceful, calm and open space with what it seems, a steady, harmonious future ahead.

Other places
Tokyo does offer a variety of other places to practice- Sun Moon Yoga, Lotus8 and Prana Power to name but a few. Each has its place in the capital, and each of them seems to offer a selection of Dynamic, Hatha and Restorative classes in both English and Japanese. Iyengar fans can pay -the officially certified BKS Iyengar teacher- Rajay Mahtani a visit in one of her central Tokyo classes (http://www.rajay.org/yoga/tyc.html).

The website Hello Yoga gives an honest overview of the main studios and practical information on each place (maps, websites, prices etc).

So yoga shopping in the capital of Japan could be an activity in itself, but this time, my tour stops here.

Costs
Tokyo is a notoriously expensive place to be and yoga classes reflect this costly lifestyle. Drop-ins vary between 2,500-3,000 yen (about GBP 20 on average per class), but cheaper options are available for residents or long-term stayers. Some studios like YogaJaya for instance, offer introductory discounts (half price for the first class). They also run daily open practice between 8.30-10 am for space-deprived Tokyo-ites wanting to roll out their mat and practice freely in a dedicated yoga place – a good concept for busy cities.

Closing thoughts

Has Yoga in Japan now evolved in a way of its own, taking some typically Japanese traits?

Yoga in one of the world’s most hectic, cutting-edge cities definitely has a place, rooted for many years but only fairly recently emerging into people’s daily lives. However, if yoga practice nevertheless remains a fairly new phenomenon, it leaving space for it to grow deeper roots and open up to new realms. Training teachers locally is one first step, a task that YogaJaya is deeply committed to.

Tokyo may in fact not be a number one destination for spiritual quests, but on a next visit to Japan’s capital, you can definitely feel safe in the knowledge you can roll out your mat, practice, breathe and find a welcoming yoga community, no matter which path you choose to take.

Useful Information:

Hello Yoga – run by yoga teacher Dylan Robertson, this is the website for Tokyo’s English speaking community, providing information on classes, workshops, teachers, and articles relating to yoga in Tokyo. (I liked the recent ‘Avoiding burnout in Tokyo’.)
http://www.helloyoga.com/

Yoga Jaya
1-25-11-2Fl.
Ebisu-Nishi, Shibuya Ku
Tokyo, 150-0021
Ph: +81-(0)3-5784-3622
http://www.yogajaya.com

Yoga Tree
Tanaka Building 4F, 5-5-1 Hiroo,
Shibuya-ku
Tokyo 150-0012
http://www.yogatree.jp/

Eco Nikko – a retreat centre in the heart of Unesco World heritage site of Nikko, 2 hours north of Tokyo. They run some classes and retreats in a stunningly peaceful and buddhist temple setting.
http://econikko.com/

New Year's letting go

Letting go, doing less and learning to switch off....

So another year has past by faster than expected, and here we are in January 2010, making resolutions, intentions and plans yet again. Well a lot of us do anyway. Partly fueled by the media, press, TV and radio shows, cunningly planning a year for us: from what we should read, wear, eat, think and do, we have little space to stop, think and make our own mind up. Trends, patterns and lifestyle directions are already set before we can even pause to consider our options.

Not that any of us really need to, but switching off from all that external decision making may just give us a little more time/space to be creative and think. Of course, we are bathed in a pool of information -I like to call it ‘stuff’- inhaling it and numbing our senses with stimuli, data etc, saturating our nervous system with junk. Research has shown that this saturation of the senses is one of the causes of stress in the modern world.

Residing in India for nearly 3 winters in a row does somewhat help when it comes to switching off – externally at least. Simply because high speed internet, cable television, foreign newspapers and magazines are still a bit of a luxury around here. However, even without all this outside stimulation (which to me only seems to fill this gap for deeper knowledge and understanding – a void that I will too easily fill up with all this ‘stuff’), it is incredibly hard to make space and clear out the superfluous junk that inevitably surrounds us. As much as we may have less to do in a place like Goa, the distractions always remain present and we will always find ways to fill up gaps in time and thought.

Why is that? The Chinese say that the mind is like a monkey – it jumps around- craves new stimulation and constant ‘filling up’, so as to stay away from more significant issues/questions like life, death, why we are, who we are. These questions can prove worrying to many. Making space to sit and think –or even attempt to answer- any of these questions is not a pre-requisite in life, but it’s good to try at least. A majority of people will happily sail through life without stopping, resting, questioning anything, and yet appear content, satisfied and in harmony.

However, I choose to pause. Simply because it is so hard. I’ve noted recurrent patterns in my own attitude, which I am aware of and want to work on. Living in a different continent, with different people, working different shifts, reading less press, being less informed and distracted should in theory lead to greater space and time to explore other areas of life. Even the simple act of sitting and reading quietly can be a struggle. Wherever one goes there are people, things to look at and do – general distractions of daily life. The issue is not all of this external stuff, but rather what to do with it. Saying no and actually switching off are just small things to focus on.

Some ways (to try) to be still –er.

* Switch off – and actually do it!
Turn the mobile phone off, unplug the TV and internet cable and see how long you last before getting fidgety. Remember, none of these things are really that important (unless you work in the ER unit and need to be on call!) and contribute to distractions.
* Take more time – between actions, and try not to constantly check your phone or emails.
* Do less – and learn to say ‘no’ more often.
* Prioritise – do you really need to do all this? Or are you also partly filling up time?
* Sit quietly
* Breathe- focus on your breath and notice what is happening.

And with all this in mind, without meditating or sitting each day, try simply cutting down on ‘stuff’, from shopping, to texting, to superfluous meetings which all fill up our agenda.

So Happy New Year from Goa! Do less, breathe more and do more yoga! ;-)

I will be back with a lighter update soon….

Green Goa - Green Yoga

Karma Yoga and the art of transforming practice to life.

Karma Yoga is the art and science of “karmically” aware and responsible action and intention - to take responsible acts without attachment to results or rewards. It is selfless action. Karma yoga is thus the yoga of action: getting off the yoga mat and applying ourselves to the world around us. But at the same time, how many of us really do take active steps to change the world on our doorstep?

And what happens when we start to shift our focus to that other side of yoga, so often ignored in our physically oriented world?

Few people follow the path of ‘Karma Yoga’, and those who do often stay relatively discreet, as karma yoga acts simply become part of a daily life and routine. It could involve giving water to a thirsty dog or simply picking up street littler on the way to work. Mahatma Gandhi indeed said that you ‘must be the change you want to see in the world.’

And sometimes, making a statement is key to getting one’s voice heard. This is exactly what one group of people are now doing by taking their practice ‘off the mat’ and into real life in Goa, India. Staff and students from the Brahmani Yoga Centre launched ‘Karma Yoga – Clean up Goa’ days, to help clear rubbish on some of the region’s most beautiful beaches.

Goa is a huge tourist destination in India, and many holiday makers, seasonal residents and passers by, make a halt and spend time indulging in daily yoga classes and beachtime activities. In fact, as an international drop-in yoga centre, Brahmani sees hundreds of visitors each week. They also host a number of workshops, events and over 35 classes a week – that makes a lot of yogis! Other nearby retreat centres such as Purple Valley and Satsanga also see a substantial amount of yoga tourists passing through –but all are keen to give something back to the local environment. After all, tourism and yoga should work together, and it often does: most places have tried to set up recycling and green initiatives – such as saying no to plastic bags and bottles, separating rubbish and using eco-friendly, locally sourced materials.

But Goa's long-standing problem is not only unsightly for tourists and locals - it's incredibly hazardous to wildlife and animals.
For example, in April 2000, the Lucknow Times of India reported that as many as 100 local cows were dying every day as a result of eating discarded plastic bags. In Goa, cows are commonly seen chewing their way through plastic bags in hope of finding something to eat. The problem is that there is no rubbish collection system in place, so residents unaware of the hazardous effects of plastic waste, resort to burning their own rubbish – or simply throwing it in fields or on the side of the road.


This is why Julie Martin, Director of Brahmani Yoga and also the mind behind this initiative, decided to round up a number of local organizations, students, volunteers, and schools, to join forces and tackle one of the region’s most serious environmental issues: plastic waste and recycling rubbish. With the first day kicking off in Autumn 2009, the idea was to dedicate one Sunday morning a month, round up Yoga teachers, Teacher Training students, local residents and volunteers, to get their hands dirty, help pick up litter, to keep Goa clean and give that little something back to the local environment.
The first ‘Karma Yoga’ day itself proved to be a huge success. With over 100 volunteers taking part (from all ages and backgrounds), spending under 2 hours on Anjuna beach in North Goa, an entire rubbish truck was filled with bags full of plastic, glass, cans and general waste. Passers by joined in too and lent a hand to help fill up a few bags.

Julie Martin says: “Hopefully we can use these days to not only highlight the rubbish problem in Goa, but also to offer service and to give up a small amount of our time and do something for the community that has supported Brahmani for years. Karma Yoga is a large part of the yoga process and I think it is time we all got involved and set an example.”

Yoga is about union and integration – not just on the mat, when breath, movement and body are one, but also off the mat. Our practice on the mat should hopefully guide us towards actions in the outside world: if we observe our actions on the mat, perhaps we can all try to apply them to the outside world, and together, in a united way, we can make a difference.

Florence Mendes, Principal/Counsellor of the local ‘Kids.com playgroup and volunteer on the day, said: “I have never been so happy in my life as I did that morning. Being the only Goan amongst a group of westerners, I was really overjoyed that my little students from Kids . Com had the opportunity to learn something about keeping our environment clean.”

Although it remains clear that a few mornings a season won’t do much to sort out the real garbage and waste problem in Goa, all the volunteers are committed to the issue and are there because they want to make a positive change in the world outside the yoga shala.

So what does the future hold for this project? “It’s both about environmental awareness and living in connection and union with the world around us”, says Julie Martin. “The ultimate aim of course is to make the local environment a better, healthier place for everyone to enjoy, and set an example for other places. We have to start in our own backyards, Goa being mine.”

“If we can raise enough awareness this season, then the next step would be to set up a charity – starting with educating kids at local schools, organizing workshops and events, to then put pressure on the authorities to take real action to tackle the waste issue.

No matter how small a drop in the ocean this may be, Karma Yoga in truth isn’t about being attached to the results. We can’t expect to change the world by collecting trash one day a month. But as yogis, we need to do what we can for those that need help, for our communities, for our environment. We need to give our time, money or energy back in order to honour what our practice is truly about, and if we end up with a clean beach, having saved a few cows, then it’s a great gift to give.”

This is a great lesson to learn – as yoga teaches us to take action and do service for the sake of service.

See video of the event here: http://www.youtube.com/watch?v=6_Gu7vCvHIQ

Taiwan's yoga scene

Taiwan’s yoga scene

Yoga is ‘big’ in the east – so popular in fact, that I’ve decided to investigate and find out what the fuss is all about…

Perhaps you are wondering why Taiwan? Surely it’s not one of the biggest tourist destinations of East Asia? Squeezed between Mainland China and Japan, the island’s cultural influences reflect this geographic position and a mix of both the modern and more traditional worlds. Taiwan is a rather small island but nevertheless attracts a notable amount of foreigners, expatriates, businessmen, tourists from all over the world, and as a result the cultural scene is diverse and vibrant. The capital, Taipei, is an exciting, colourful and incredibly lively place to be, and the fact that yoga has experienced a huge boom over the last few years reflects a general trend in modern East Asian cities – following suit from Shanghai, Hong Kong and Singapore. In terms of the ‘yoga scene’, these cities all seem to be on a similar level: sleek, modern and somewhat corporate looking studios, make up the core of what yoga has to offer.

Taipei’s yoga village…

So Yoga’s big in the Far East. So big that plush, modern studios have been popping up all over cities like Taipei. Shanghai has Y+ (amongst others of course), Singapore and Hong Kong have Pure and Taiwan has just as many. Yoga is only just a fairly recent trend in the oriental world but has really kicked off in big modern cities, in the same way as gyms, fitness studios and health spas became trendy in the West throughout the 80s and 90s. Most people in Taiwan are very aware of yoga, and the health benefits it offers. Perhaps it is part of the Chinese mentality to be so conscious about health and they enthusiastically follow new trends in a very efficient manner: as soon as yoga began to kick off in Taiwan, TV channels suddenly offered an array of (poorly presented) yoga fitness programmes, sport shops started stocking up on the latest Prana yoga wear, mats, props and everything a ‘serious’ yogi would need to practice.

Yoga has been in Taiwan for a number of years, but it is only after Space launched a few years ago that things took a whole new dimension. Pure, a more fitness oriented studio – owned by an American Chinese pop singer, Coco Lee- followed suit around the same time.

Space and Pure Yoga are two of the leading modern yoga studios in Taipei and also have branches in other Eastern metropoles. Following the latest American fashion, they offer a huge range of classes from Vinyasa Flow to Hatha, ‘Hot’, Mysore style and meditation. It is mostly about Yoga Lifestyle – luxury, top end yoga for high earners and trendy health aware Metropolitans.

However, Space also hosts regular workshops from some of the world’s leading teachers – Richard Freeman is a regular and Sarah Powers will be leading an intensive workshop at the end of November 2009. Space Yoga definitely has the space, the view (panoramic mountain landscape, yet set in the midst of the cool East district), the upmarket, clean studios, shiny bathrooms. It offers the whole ‘package’ – a beautifully peaceful zen lifestyle that anyone who practices yoga should dream of – in theory at least. It’s undeniable that the centre is incredibly designed, stylish, calm and comfortable: two changing rooms, 26 luxurious spa showers, fresh high tech towels, 10 fully equipped practice rooms, which are cleaned after each session (an army of cleaners awaits at the end of each session, ready to dust off each speck of sweat and dirt, ensuring the studio is impeccably clean for a fresh batch of students), a shop offering the latest lulu lemon gear, yoga mats and books, plus an array of staff to inform you, direct you, book you in for the next class and of course charge you for the privilege of being there. As their website interestingly states – “SPACE offers the convenience of a gym, and the comfort of a spa, but focuses on being singularly devoted to the practice and enjoyment of yoga.” Personally, I find this a little confusing.

Of course, access to all this beauty and well being doesn’t come cheap. As I was taken through a detailed tour of the centre by a lovely English speaking sales lady (and of course also a yoga devotee), I soon found out the real cost of being part of this lifestyle. Drop in classes are a whopping 900 Taiwan Dollars (about 20 GBP), but most students here are on more affordable yearly membership packages – proper gym style.

I find these types of studios a little daunting, and although the experience is pleasurable, visually appealing, this is not what yoga means to me. So I took a short walk down the road to explore some other options.
Less than 5 minutes away, in the still stylish and expensive Dongxia Fuxing district, is John’s Yoga Living’, an independent yoga centre, which offers perhaps a fraction of the classes from other upmarket studios, but in a much warmer, relaxed and friendlier space. It’s nevertheless very clean, smart and stylish, but the size (2 medium yoga rooms) makes it far less daunting and far more homely.
They also run nutrition and Ayurvedic cooking workshops and have a homely kitchen offering simple and yet delicious breakfasts and lunches. The owner, John, has studied Ayurveda and Yoga in India, and his friendly, down to earth manner, gives the place a good vibe – not often are owners that approachable.
The other great thing in comparison with the other main studios in Taipei is that Yoga Living does not go with the whole gym membership style passes. Classes are reasonably priced at about 10 pounds and become cheaper if you buy tickets by bulk (which can also be shared with friends – a great way to share the yogic love).
They teach far fewer classes than their larger ‘rivals’, but focus on simple, straight forward yoga styles – Astanga, Hatha, Meditation, Flow and Yin. The approach is uncomplicated and honest- or at least less image oriented. www.johnsyogaliving.com

Other Schools

But although all these studios follow a similar pattern of being a ‘western’ import of some kind (all the owners for instance, are not Taiwanese ‘natives’), there is nevertheless another side of yoga in Taiwan, which is far more home-grown. One of the largest studios of this kind is CSJ Yoga, founded in 1976. It’s so local in fact that they haven’t even bothered to translate their website in English! They offer Yoga Alliance registered teacher training courses as well as a wide variety of classes in studios all over the island. http://www.csjyoga.com.tw/index.php

Chun Lee, a Taiwanese yoga practitioner, notes: “ Taiwan also has a number of esoteric, self taught yogis too. One older teacher for instance, has followed his own path for years and practices his own style of fairly ‘hardcore’ looking yoga in a remote temple. Here’s him in action: http://ishare.rediff.com/video/Health-&-Fitness/Taiwan-Yoga/108063”
“This just shows that it’s only the recent import of yoga in Taiwan that is modelled according to Western styles. Like everywhere else, trends are inevitable, but the seed has always been here.”

Future of yoga in Taiwan – just another fad or there to stay?

Yoga as a fashion is by no means a bad thing – trends often settle down and seep into cultures and psyches in the most unexpected ways, creating foundations for other developments- but it does show to what extent the Chinese world just loves anything fashionable, ‘western’ and healthy. It’s all about the experience, style and external appearance – in most places anyway. Chinese friends have often warned me of an innate mentality of fast-track health and fitness – it’s something they are proud of – do little and get great results. So if yoga doesn’t achieve those results efficiently enough, then what next?

Exercising, the Chinese way….

Chinese culture seems to be obsessed with food, consumption and over-snacking, so how do they keep themselves on the whole (fairly) healthy? A recent visit led me to observe how they integrate activity and movement into their daily routines, but in some very curious ways indeed...

The Chinese have always been passionate about healthy living, natural remedies (as well as pseudo natural ones), and many superfoods such as goji berries, shitake mushrooms, soya beans, seaweed and so on, have long been used in the far east before becoming fashionable in the West. It’s no wonder then that they are so conscious about maintaining their bodies healthy, and yet they are proud of their overwhelming culinary heritage – obsessively so too. Everything evolves around food – from social gatherings (the greeting here is ‘hello, have you eaten’) to cultural visits -no temple, shrine, ancient town or historical area comes without an array of places to eat, and each town has its own local ‘speciality’ – usually just another version of a small flaky pastry made with a different filling (red bean, sesame, lotus seeds, pineapple) or something similar. Again, any festivity is often just another occasion to buy, make, give and be given beautifully packaged boxes of cakes, fruits, sweets and the like.

This just highlights the fact that the Chinese – and here, the Taiwanese- are simply food lovers, perfecting themselves in the art of buying, giving and eating. Over and over again, throughout the day, weeks, months and years. So how do they still stay so seemingly healthy? And why is their way of exercising so amusing to western eyes like mine?

The most noticeable feature is the unashamed use of public spaces to stretch and move. From outdoor movement and dance groups, to simple routine exercises, most of my observations point to a lack of shyness in doing silly things in public – or at least things which we in the West would deem as silly. How often would you see groups of people walking around a 100 sq ft public square 20 times, just to keep fit? Or shaking their arms out while power walking with slippers on? The funny thing is that all this is taken very seriously. Speed walking, limb shaking and tension releasing is definitely not a laughing matter out there. It’s just normal. So normal in fact that I would be nearly tempted to join in - given another few weeks, I may just blend in and give it a go.

There is also some irony to all this – as much as many people in Taiwan do make the effort to go out, take their bikes, put on their shiny running shoes and spend time outdoors, it seems a lot do so only half heartedly. 9 out of 10 cyclists just ‘cruise’ along at a ridiculously slow pace (see picture above), and most ‘joggers’ really only just power walk. I’m not an athlete, but I can certainly make a judgement on exercising efficiently.

Trend following is another example of interesting sporting habits: for instance, new cyclists feel the urge to buy all the ‘right’ gear and apparel from top to toe – lycra, gloves, glasses and speed counter included! They may certainly look the part, but yet they only use their bike on weekends, and most likely for a short and easy ride to the next noodle stall. Mind you, it’s still better than ordering a takeaway from the comfort of one’s sofa!

On the whole, there is one good lesson to be learnt - swapping evening television and customary drinking/socialising for evening walks and early nights is only beneficial.

But these days, mind/body activities such as Taichi and Qigong, are still mostly practiced by the older generation. At dawn and dusk, public parks and spaces fill up with –mostly retired- men and women doing their daily breathing, walking, or taichi, in the view of maintaining a healthy mind and body balance.

All in all, there is something quite appealing about the concept of trying to at least keep some kind of healthy balance between a passion for consumption and an aim for a long life. The Chinese are indeed efficient in all matters in life: from making money, and delighting their senses to making up for any superfluous indulgences.

Lost in translation?

London, Taipei, Goa....
3 cities, 3 cultures, 3 languages and alphabets. That's quite a radical change in just one month.

So I have moved on yet again, clocked up the air miles (or rather my carbon debt - that makes a lot of trees to plant) and caught up with a lot of friends on the way. It's good to move but I like to be settled too - something which I will be now for the next 4 months. My Indian visa runs out early March, hence the need the move yet again... By that time I think I may just be craving for clean feet, cooler weather, sweat free living and quiet nights.
Or maybe not - I might just end up lost in the masses, rather than lost in translation... we'll see how it goes! :-)

Swiftly Moving on...

So there's been a gap here. One long blank space in the posts, which simply means that everyone close enough knows pretty much what I have been up to by now. Winter in the sun, from Goa to Taipei, learning, working, stretching, teaching and sweating... Summer in an ironically cooler climate, but which I nevertheless call 'home'. I've been busy working again, tree planting, press releasing, teaching, socialising a little and practicing Astanga. I've also learnt more about the joys of inner city cycling, road rage, weird encounters and some really pleasant rides. I've rediscovered urban green spaces, moved into a greener south London and picked blackberries and cabbage leaves at my friend Sue's allotment.
I have also become even more aware about things I really care for and which matter to me the most - as well as all the little things in life that we so easily take for granted. Luck has been on my side recently, and I am grateful, but now it is time to move on once again. I like to keep some movement and fluidity - and perhaps later move into stillness and be settled once more.
So now it's Taiwan for starters and Goa as a main course. One month here and four there. I'm saving dessert for spring - the highlight of this winter's menu- a sweet Taiwan finale with sprinkles of green tea and candy love.

yoga for runners

Here's an article I just wrote about yoga and running for Yoga Abode...

Yoga and running


Yoga and running can be hugely beneficial as combined activities. Yoga, if practised safely, may help alleviate some strains caused by high impact sports such as running and possibly also enhance performance.

Practised side-by-side, yoga and running have a double effect. Whether one chooses one discipline over the other as their main focus, both practices feed off each other – mentally and physically.

On a physical level, yoga opens the body, releasing muscle tensions and stresses, whereas on a more subtle level, it helps relax the mind and attain a deeper level of consciousness, thus enabling you to go further.

Running on the other hand, is a great way of warming up the body but also ‘switching off’ – through physical exercise, tensions can be released and the mind eventually quietens.

Laura Denham-Jones, marathon runner and yoga teacher, highlights the fact that "like most aerobic activities, running involves sustained, repetitive motion using the large mobiliser muscles in a limited range of motion.

Yoga can help strengthen deep postural muscles in the core and back for better running form. At the same time the postures release tension and lactic acid from overworked areas by moving in all dimensions through twists, forwards bends and side bends."


Here are some key benefits brought by combining running and yoga:

- Combining strength and flexibility - although running can add extra pressure on the joints, those who do enjoy it will find that stretching properly helps them go further whilst helping prevent injuries. Through yoga one may enjoy an increased flexibility in all leg muscles and those attached to pelvis.
- Breathing - yoga teaches breath awareness, and breathing properly is a key part of an efficient, pleasurable and healthy run
- Balance - both help develop core strength and postural awareness, hence helping with posture.
- Resistance - the cardiovascular aspect of a run may help build stamina and endurance within a yoga practice.
- Mental focus - yoga helps to be centred, and long distance running requires mental (as well as physical) focus and discipline.
- Stress relief: both have been proven to relieve stress and tensions.

The importance of stretching to runners
The purpose of stretching primarily reflects the most physical side of yoga – the asanas, which are the most obvious and visual aspects of yoga. Stretching affects different muscles in the body and the purpose of yoga is to create strength where you need it and release tension where you don’t.

This physical side of yoga can be applied across disciplines, whether it is running, cycling or even gardening! The difference with yoga however, is that it also works on deeper, subtler levels, and when practised over a sustained amount of time, it may affect the students’ capacity to be still and mentally peaceful.

If yoga is used solely for the purpose of enhancing running performance and stretching out muscles, then stretch before and after exercise, but always when the muscles are warmed up, otherwise this could potentially be counter-productive. There is a risk of injuring unprepared muscles: 'cold' muscular tissues are more prone to being strained.

If however, you are looking at practising yoga as an added discipline (and more as a long term commitment, combined with other aerobic activities for instance) then the sequence proposed here can be practiced anytime, and modified according to how your body feels.



Sequence

This sequence focuses on areas most frequently put under pressure, especially for those fairly new to running. The focus is to simultaneously strengthen and lengthen.

Areas to focus on are the hamstrings, ankles, calves and thighs and to combine lower body strength and flexibility.

This is a general sequence, which can be practiced anytime – if done on its own, then it may be best to begin with a few rounds of sun salutations (of your choice) to warm up the body and avoid any kind of strain. Alternatively, these poses may be held for a longer period of time after running, for deeper stretching.

Try holding warrior 1 for longer, with the variation of having the back foot off the floor, heel pressing out, stretching the quadriceps muscle and breathing into areas of tightness.

This short, 20 minute sequence can easily be extended to 30 minutes or more if the postures are held for a longer period of time.

Warm ups: 5 to 10 rounds of sun salutes. Focus on your breath n the sun salutes – they act as a warm up and will set your breathing pattern throughout the practice.

Standing postures:
Trikonasana/ triangle – opens the hips, hamstrings and chest. Make sure the kneecap is slightly lifted and thigh stays engaged as this protects the knee – by ensuring you’re not just ‘hanging’ out of the knee joint)
Warrior 1 +2 – for lower body strength. Focus on alignment: the heels in line and the knee should stay at a 90 degree angle.
Tree pose – balance, focus and core strength.

Sitting postures:
- Janu Sirsana A – hips and hamstrings opener.
- Pashimottanasana/ Forward Bend – back of legs and back. Try to internally rotate the thighs – this will naturally encourage/remind you to engage the quadriceps and keep the hip, knee and ankle in line.
- Baddha Konasana/ Cobblers pose - hip joints, ankles and inner thighs
- Danurasana / Bridge – back, chest and psoas muscle are opened. Keep the feet parallel, thigh muscles engaged as if you were squeezing a ball. It can be useful to try with a block or blanket to get that feeling of squeezing in. By engaging the quadriceps, this ensures you are not overworking the lower back.

Finish with a shavasana – final relaxation. This pose is equally important as others, for it provides your body with some much needed rest and prepares you mentally for what you have planned next. Making sure your body is rested and calm.

Cautions: Be mindful of knees – running can put strain on the knees, and yoga, when not practiced with safe alignment and care, could potentially increase pressure on the knee joints, rather than alleviate tensions.
Focus on strengthening muscles around knee joint as well as lengthening the back of the legs. So for instance, in trikonasana, instead of ‘hanging out’ in the stretch, make it an active stretch by engaging the thigh muscles and lifting the kneecap up (so no ‘wobbly thighs’) – this ensures the knee remains ‘protected’ and the muscles around that joint are being strengthened rather than overstretched. The same goes in seemingly ‘easy’ or passive postures like Dandasana (staff) pose – always try to remember to slightly lift the kneecaps up and engage the quadriceps.


So why not swap your tree pose for a spot of jogging amongst a tree lined park? You could sign up for a charity run this year or simply dust off your running shoes, jog round your local park and enjoy the sight of some lovely green trees.

Inna Costantini is a yoga teacher based in London and Goa, and also spends some time working for the environmental charity Trees for Cities. Join her for a 5k run around Battersea Park this September and help raise funds for Trees for Cities. Visit www.tree-athlon.org for further information.

Laura Denham Jones is a yoga and running expert. She teaches in London and created the website www.yogaforrunners.co.uk

Ashtanga's 8 Limbs

The 8 limbs of Asthanga and how they work together

The term ‘Asthanga’ literally means ‘8 limbs’ and was devised by the great sage Patanjali: he was the first to coin a systematized approach to yoga through the Yoga Sutras, one of the foundational texts of yoga. According to the Yoga Sutras of Patanjali, yoga is made up of 8 ‘limbs’, or an ordered set of steps, which support each other and work together to guide practioners towards the pathway of Yoga – the divine union of mind, body and soul, leading towards a state of self realization and liberation.

Patanjali describes the 8 limbs as: Yama (abstinences), Niyama (observances), Asana (postures), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (contemplation). Each of these branches supports each other in a sequential order. For instance, a dedicated Asana practice must be established for proper practice of Pranayama, and is also a key to the development of the Yamas and Niyamas. It is only once the four more superficial limbs are firmly established, that the last four internal limbs may develop – and this will only happen through time and practice.

The graph above can help as a simple aid to remembering the eight limbs of yoga.


Please note that the 8 Limbs of Yoga devised by Patanjali do not equate to Astanga Vinyasa, a practice founded by Sri K Patthabi Jois. Practiced in its correct sequential order, gradually leads the practitioner to rediscover his or her fullest potential on all levels of human consciousness - physical, psychological and spiritual. Through this practice of correct breathing (Ujjayi Pranayama), postures (asanas), and gazing point (dristi), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

Snake issue...

Close encounter(s) with the slimy kind…

So today (Tuesday), I had a rather unpleasant and slimy encounter with a local resident possibly a black cobra or a Krait (I never saw the head but it was black, small and slimy). Anyhow, I’ve never been alone and so close to a wild snake in my life. Not in India anyway. I am most definitely not a big fan of snakes, especially when they turn up, un-expected, on my feet. I was merely dropping off some errands and shop provisions at Brahmani, and before I know it, a black, thin, slimy creature caresses my right foot! I like caresses, but not un-invited ones. This snake did give me a bit of a fright – so much that I threw the shopping in, slammed the door closed again and stood there for a few moments thanking god (or whoever) to still be alive. I usually give thanks before and after each yoga practice, but this time I was thankful to still be ok and alive – so much so that I checked my foot a few times for bites.
End of the story… the local snake catcher was called in, but being in a very efficient country like India, he was sick, so ‘what to do’…
The snake has probably left the shop by now and the landlords have assured us that if we see the offensive creature again, they will send in their ‘boys’ and beat it to death. Lovely.
Welcome to India ;-)


Here's more info on what I saw: http://wildlifesos.com/rprotect/Big4.htm

Oh and I think it's a Krait - they're deadly but only strike at night! That's reassuring! ;-)

More Goa...

Time issues.....

After a swift, fresh break in the Far East, a shot of cool winter weather, cosy-ing up in newly acquired jeans and jackets, stocking up on modern goods and exotic snacks, enjoying some light healthy food –as opposed to spice infused and heavily fried meals- and throwing in a bit of love, I left the Chinese hotpot behind to warm up, while I made my way back to Goa, reluctantly at first.
As much as I love the freedom India gives you, being a speck of dust amongst a crowd of unknown faces, the relaxing beauty of living near the sea and the indulgence of daily yoga sessions, I also knew the holiday was truly over I was heading back into work mode. Real work. As in less beachtime, less me-time and more 'e-time'. But I do think I have a fairly healthy balance right now. Just enough work, just enough yoga and just enough free time to be, do, see, live. The funny thing about Goa – and most of India- is that no matter how efficient you try to be, you know that its never going to be the same as back home.

Things take time – everything does, from shopping to fixing a dodgy internet connection, to getting the plumber to mend the water pump, to eating, moving around – just every minute aspect of life here is at least 30% slower than in the west. As a matter of fact, visiting Hong Kong straight after India was quite a shock – from constant waiting and slowness to utter stress, speed and impatience: pressing the elevator button ten times in the hope it might come faster is something I found a worryingly usual practice. Surely the elevator doesn’t register the number of clicks of the button, and even if it did, how many seconds would one really have saved? A couple, or perhaps even enough time to check the phone for any missed calls? Glimpses of a hurried lifestyle.

So ‘what to do?’ as the Indians say so well…. Just adapt and work with them– or rather work around them: understanding how Indians think and operate does help.
For instance, I had to help Joanne (the boss) sort out a big cock up at the local printers last week; they had to print out twenty 400 page-long manuals for an upcoming teacher training course. On the very first day of the course, we hear that the last few chapters are missing – and these were key parts of the manual. So there we are at the printers, with over 20kg worth of paper, looking overly angry (you have to sometimes) and requesting that they print out the extra 80 pages and rebind the books by the end of the day –and in time for the next class. Of course, that’s an impossible task says the boss, too much work, not enough staff today, the books can be ready by tomorrow evening….
‘Nononono’
‘They have to be ready tonight so the students can have them in class by the morning’.
‘But I tell you we don’t have enough staff, they won’t be able to do it by then’.
‘But you messed up, we’ve paid you for an unfinished job, it’s your responsibility to sort it. Find extra staff if you have to.’
And so the discussion goes on for another half hour. Joanne’s voice goes up but she never looses her cool. She’s a small lady but if front of a big bellied Indian man, she definitely stood her ground. Even more than that – she successfully haggled the timing down to the next morning; so instead of having to wait 24 hours, we waited for 12. Haggling is everything over here – even time has to be bargained for.
The downside of this is that you actually waste time having to haggle for time! Does that make any sense? Sometimes I wonder why some aspects of Indian life are so inefficient – they may be charming but not to everyone’s taste. I see many westerners getting frustrated by that, which essentially is just as ridiculous: reacting badly is yet another time and energy waster. Phew. What to do? Practicing patience would be a good option perhaps?

So now I’m off to the market town nearby – by bus. More time involved, more waiting on the side of road, not knowing when the next bus will come. It could be round the corner, it could be half an hour away. Once again it’s out of my control, but that, I simply just don’t mind.

More time consuming blog posts to come…..

Yoga in Goa

An article I recently wrote for Yoga Abode:

http://www.yoga-abode.com/travel/yoga_in_goa

Recycling thoughts...

So another phase of life starts again – one of slight uncertainty, both for me and the world, from smaller issues, to larger, more significant ones…. Where will I be next? What paths shall I take in 2009 and how will I affect those around me?

Does this really matter at all at a time when the media is reporting generalised economic meltdown? I hear plastic bottles recycling companies in China are closing down due to the fall in demand for packaging made out of recycled plastic – a third degree effect of the economic crash.
Now that’s more something I should be concerned about – and yet there is little I can do, even more so in Goa, where pollution from rubbish and plastic is rife. Basically, there is no organised system at all: general waste, when not burnt, is dumped at specific spots outside the main towns or on the side of the road for public services to deal with. This, I understand, means a regular gathering and burning of rubbish, to make it disappear in one way or the other, thus making space for yet new bin bags. These dumping grounds make a thoroughly scary sight.

Glass and plastic bottles usually get collected by those who so desperately need a few rupees, which they can easily obtain by going round residential areas to collect empty plastic and glass bottles – an effective way to operate indeed.
As for compostable waste, the cows are usually good takers – so far they've been showing some fondness for common kitchen leftovers: papaya skins, pineapple offcuts and the odd bit of rotten veg. Alternatively, they find a way into our gated compound to nibble on the green plants we lovingly water in an attempt to keep the garden as green and lush as it can be. Personally, I prefer feeding them papaya skins....

So I'm a little speck in the wider universe, littered by garbage and waste – if each little speck keeps producing so much of it, we will soon be one big speck wasting away.
If I can make my own personal life and actions a little lighter and shinier, this would be a wonderful achievement already. So whatever happens this year (for me, friends and others), will be nothing else but beautiful. Sheer shining little specks of dust. :-)

Christmas etc...

Alternative night markets, fashion and style.

Since arriving in Goa’s hippy hotspot, Anjuna, I have been everyday amazed by the ever changing trends, hangout places and people. The usual crowd gathers in the ‘usual’ places (ie. Ingo’s night market, Wednesday flea market followed by sunset at Shore bar, Ashvem beach on a Sunday and Anjuna on the other days), whilst the hardcore party goers have slowly migrated up north, towards Arambol. Anjuna’s now a little haven of residential, civilised living, with English language kindergartens, classy restaurants and yoga centres. There’s a proper village feel to the place. And even though the Wednesday flea market still attracts crowds from nearby resorts, car loads of tourists and keen shoppers, the whole area has definitely mellowed down over the last few months. The recent Mumbai events haven’t helped either. Now the Saturday night market has been canceled until further notice and there’s been a worrying atmosphere lately – both for businesses and on a social level.

So Xmas in Goa has been a bit of a let down for some. No parties, few decent dancefloors, and no one really knew what was happening each day. Is Hilltop open or not? What about Curlies? Even Atit, the local social diary organiser (who runs ‘good morning goa’ – a daily text messaging service which updates subscribers with parties, events etc) didn't quite know what had been allowed or banned, what parties were on or off. On Xmas day, the seasonal crowds were anxiously waiting for text updates of what was going on, but it all seemed very vague...

There’s a lot of uncertainty – socially anyway, which has been a bit unnerving and unsettling for some. It seems so hard to plan anything these days. Things keep changing. But this, I consider to be really quite positive in the end – don’t make plans, just go with the flow and be. Happy yogic Christmas!

And following from a Christmassy ‘nothing-ness’, New Year proved to quite the opposite. Choice and more choice. Parties and more parties. Mayhem on the beach, chaos on the roads and loud music everywhere. Just like back home really!

Happy 2009!!!

Goa - episode 2

Day 1-2
So here’s a first day of my winter in the sunshine…. Being in a place where I have the luxury of space, time and freedom. Freedom to follow whatever path I choose, time to let go and wholly absorb another culture, lifestyle and yoga, and finally the luxury of being able to do all this, in my own time. It does still feel extremely surreal – not just being here, sat in a lovely little cottage surrounded by durian trees, palms and other exotic plants, as well as a disused skate park now home to frogs, monkeys and cows, but that’s another story.

So it’s surreal to be back in Goa, Anjuna, Brahmani Yoga, rolling my mat out next to familiar faces and knowing most of the people from either London or Goa. It’s a strange little world, which keeps changing and yet stays bizarrely similar year after year. The difference for me, returning here this season, is that I’m no longer a teacher trainee, I no longer have the stress of writing essays or showing up at 7 am everyday – I still do, simply because I love early mornings and the quiet, fresh cycle into the yoga shala. The dogs have been an issue at dawn though – I’m sure they recognise new faces cause they really barked and growled this morning. They usually sleep daytime and howl at night, so by morning they get pretty hungry and aggressive. Plus they smell fresh blood. That’s my view anyway.

So I’m back in Anjuna for the season – the ‘season’ meaning 5/6 months- and my days will be divided between yoga practice, assisting in classes and doing some PA/PR work for the centre. I reckon that’s enough to keep me busy and yet not too much to stress me out. A fairly good balance for now. I hope.

The fact that I’m writing all this does show that I’m on a fairly productive, ‘London’ mode, and that I still feel the need to report back to others. Reporting is good though – especially as it’s taken me over 24 hours to switch my laptop on, and I haven’t been online for much time either! People say it takes at least a week to totally switch off, so I’m doing fairly well after a day.

So I’m on day 2 and I have my house nearly decked out, with some help from my fussy, german, ex-fashion designer neighbour, my local phone’s just about working, and I’ve already managed to borrow a bike. It’s nice being away, I’m still buzzing from the excitement and the overwhelming number of friendly faces around. But whether life really is better in Goa is something that I’ll soon find out….

moon days - again

Moon days



Most yoga practitioners these days seem to be familiar with the need to avoid doing yoga on full or new moon days. This ritual habit of avoiding so called "moon days" derives from Pattabi Jois’ Ashtanga Yoga system, which states that the body may be exposed to increased risks of injury at either extremes of the lunar cycle.

On a personal level, I’ve always been somewhat sceptical on the effects of the moon cycle on people’s health and wellbeing – perhaps as a resistance to my mother’s continuing belief that our moods and feelings are deeply affected by the lunar cycle. When growing up, I was told that a dark moon would equate to low energy levels, grumpiness, whilst a full moon led to high energy levels – and frequently arguments with my father - the moon would justify any changes in my father’s attitude, and hers to some extent. So when it came to yoga, especially when I started practicing Asthanga, I was initially wary about any ‘moon day’ theory.

However, after some research – and much practice- I soon noticed some variations in my body on particular days. The theory is that because the body is made of 70% water, it is affected in the same way by the moon as oceans and tides. In fact, the lunar cycle is determined by the moon’s relative position to the sun. Full moons occur when they are in opposition and new moons when they are in conjunction, and both sun and moon exercise a gravitational pull on the earth.

Tim Miller, a long term Asthangi and the first American certified to teach by Pattabhi Jois, very accurately points out in his reserach on moon days:
“The full moon energy corresponds to the end of inhalation when the force of prana is greatest. This is an expansive, upward moving force that makes us feel energetic and emotional, but not well grounded. The Upanishads state that the main prana lives in the head. During the full moon we tend to be more headstrong. The new moon energy corresponds to the end of exhalation when the force of apana is greatest. Apana is a contracting, downward moving force that makes us feel calm and grounded, but dense and disinclined towards physical exertion.”

So ultimately, according to this theory, the best time to practice would be in the middle of the lunar cycle, when prana is more balanced.

According to the Asthanga Yoga system, one should not practice on those days, as the body is more vulnerable to injury -either through tiredness/lack of energy or too much of it and a risk of over exertion . Traditionally it was also a way to give oneself a rest – Asthanga being a strong, physically demanding practice.
In other forms of Yoga, moon days are not always respected but usually acknowledged as times of fluctuating energy, unsettled moods and hence not ideal for strong physical practices.

I have often been surprised by the lack of knowledge people have on moon days. Even though I’m hardly experienced myself, I believe that being committed to a sound practice should lead to a deeper understanding and listening of one’s body. Recently, I woke up on a morning following a dark moon feeling lethargic, slow, scattered and unmotivated. At the same time I respect that my body needs this day of rest, slowness and ease. Moon days can be seen as honouring nature, and thereby one’s relationship with the surrounding word.

And the same goes for growing vegetables or planting trees – biodynamic farmers respect the moon cycles, while most serious gardeners will acknowledge that the moon does have some effect on the ways plants grow.

So without being utterly superstitious or a new age hippy, I would recommend everyone reads up on moon days and observe the effects – and you might even surprise yourself!



Forthcoming moon days:


Friday 18th July

Friday 1st August
Saturday 16th August
Saturday 30th August

Monday 15th September
Monday 29th September

Tuesday 14th October
Tuesday 28th October

Wednesday 12th November
Thursday 27th November

Friday 12th December
Saturday 27thDecember

For further information: http://www.ashtangayogacenter.com/index.html