Though I am a big fan of people coming to things in their own time, being challenged can have a potent effect. Eight years ago I started to practice pranayama because of a dare from a teacher while on retreat. He told our group that there would be no contraindications with pranayama practice (see below for the scoop about safety in pranayama) because we wouldn’t do it with regularity. That was enough to get me practicing breath awareness 10 minutes a day as soon as I returned, which changed my nervous system, and my life.

Last month our Managing Director Ashley made a commitment take a yoga class every day for 30 days. It began after the Haramara Yoga Retreat with Melina. She felt so good after doing yoga and eating amazing food every day that she first scheduled several yoga classes per week into her work schedule. The process had a ripple effect on her life – the 30-day commitment was a natural next step (and now is on day 40!).

This gave me the idea to challenge our community – teachers, students, and staff – to practice meditation every day in May. That could mean 5 minutes of sitting and listening to sound, 10 minutes of watching your thoughts like waves rolling on and off the shore, 15 minutes of mantra, or 20 minutes of silence. Whatever gets you to the mat…just do it!

Meditation has had such a profound effect on my own life that I now crave it. My brain wants it, needs it, loves it. I call it “mental floss.” I started by using guided meditations by my teacher Rod Stryker. Every morning I’d put on the headphones and twenty minutes later it was like a new day had dawned.

We’ll call this challenge “M(ay) is for Meditation”, and see how it goes. If you start late, no worries. Miss a day? Just get back on track the next. We are posting free open meditation hours at all four studios. Check your individual studio or our blog for those days and times. Since May starts in two days, we’re giving you this heads up to get ready, get set…

Never meditated? Start with a simple 5-minute Ujjayi Meditation from Rod Stryker:
1. Take a comfortable seat (on blanket or bolster) with spine tall.
2. Begin with smooth ujjayi breathing.
3. Count to 5 as you inhale and 5 as you exhale, in other words, match your breath in to your breath out.
4. After doing this for at least one minute, without strain, begin to pause AFTER exhale for 5 counts. If this is too much, count faster or use a count of 4
5. Continue for a few minutes, then release the pause
6. Release the extended breath and bow your head to conclude the practice.

Another simple practice is to sit and listen to sound. Don’t follow or allow thoughts to gather around the sound, just practicing the art of listening. This is easier to do in the morning or after an asana practice, but it’s also OK if it’s hard! Just try it.

Like having someone tell you what/how to do it? Find a guided meditation. As I mentioned, Rod has guided meditations you can listen to. Ujjayi Meditation is one of the three practices on “Meditations for Inner and Outer Peace” and “Three Meditations to Live By” is just that, for me. It includes a Heart Empowering practice that is simple and wonderful. Check these and others out at the 8 Limbs Boutique.

Need some scientific evidence? Check out my June 10, 2009 blogpost on The Science of Yoga.
Take a leap and commit to this month of practice by writing a comment here or sharing it with a close friend. Keep checking this Blog (or subscribe) to hear from other teachers about their experiences with meditation. At the end of the month, send me an email about your experience and we’ll post selections to inspire others (just let usknow how much anonymity you want, initials, first name, full name, etc.).
Happy M(ay) is for Meditation!

Posted by: Anne Phyfe Palmer
P.S. To avoid problems in pranayama:
1. listen to the sound of your breath and create a long, subtle, smooth flow
2. don’t make your inhale longer than your exhale
3. don’t hold your breath after inhale longer than your exhale

Spring has sprung! The flowers are blooming and there are cherry blossoms everywhere on the streets of Seattle. With spring, however, comes allergy season.
I have had students coming to class and asking if there are any poses they can do for allergies. My first answer is always Jala Neti. Jala Neti is an ancient yogic cleansing technique, which involves the use of a neti pot filled with warm saltwater.

I have used a neti pot for the past few years on almost a daily basis. Not only has it been hugely effective in treating my seasonal allergies, but also in helping to prevent illness. The neti gently washes the sinus and nasal cavities, rinsing out germs and pollens that have built up in the nasal passages. The salt in the water also helps to reduce the inflammation and swelling in the tissues, helping to reduce the symptoms associated with allergies. It is a great preventative technique that can be done regularly and it can also be done in conjunction with the use of herbs or Western medicine and allergy medication.

The biggest challenge to the neti pot is finding the exact angle to use it comfortably. Here is a great video which will run neti pot rookies through the process. Click here to watch the video.

Personally I recommend a ceramic or steel neti pot as opposed to plastic and encourage students to use non-iodized sea salt (or purchase the neti washes they have available). If you’re interested in exploring a neti pot we have them available for purchase at our Capitol Hill studio boutique.

For those looking for asana that will help support them through the allergy season. I recommend any kind of inversion: head stand or shoulder stand or even forward folds like uttanasa or prasarita padottanasana. These poses will help move congestion in the body by opening nasal passages and encouraging drainage. Bridge pose can also be very beneficial for opening up the lungs and increasing breath capacity. I also recommend calming poses like child’s pose to help relieve the stress on the nervous system that allergies can create.

Hopefully these suggestions will help make the spring a more enjoyable time for allergy sufferers.

Posted by: Megan Costello

Megan is a firm believer in working with the cycles of the seasons. Join her for a Chandra Yoga & Meditation Workshop on Mother’s Day, May 9th, at 8 Limbs Phinney Ridge. The class will help students learn to align their yoga practice with the cycle of the moon and the cycles within their own bodies.