This month I have been writing every morning as a personal practice. Brush, floss, neti, and then write. I start by writing five things I am grateful for in a small red notebook 8 Limbs Managing Director Ashley gave me for Christmas. I note when I got up, how I felt, and any dreams that come to me. Then I turn to creative writing. This morning I wrote about the The Koshas, one of the subjects I teach in the 8 Limbs Teacher Training and that I will be sharing in the Virtual Yoga Conference and the Wedgwood Thursday Master Class in March.

The basic concept of this system from the Upanisads is that all beings have a true self, or soul, that exists deep within. Our atman is always there, shining and unchanging, but the realization of this pure and clear aspect of that Self can be covered, or sheathed, obscuring our true nature and diverting our attention to the coverings themselves. These coverings are called The Koshas, and go from gross to subtle in the following order:
Annamaya Kosha: the physical sheath
Pranamaya Kosha: the energetic sheath
Manomaya Kosha: the wisdom sheath
Vijnanamaya Kosha: the personality sheath
Anandamaya Kosha: the bliss sheath

The practices of yoga systematically address each these koshas, clearing the way for a lasting relationship with our true self. Asana, pranayama, chanting, meditation and prayer are tools that tend to these layers of the human condition and help us to access our potential.

One way to use begin one’s study of this construct is to take a personal inventory of how each dimension is operating. We can note what is working as well as what is stuck, or creating opacity, in each layer of our being.
How is your alignment? How is your metabolism? How curious and open are you? How well is your character navigating its relationships? What nourishes you and brings you bliss?

This model can also be stretched to the workings of our little yoga business. Like any living organism, 8 Limbs has to be cared for to function optimally. After launching some huge projects (Phinney Ridge studio, website revamp, 500-hour Teacher Training) in less than a year, we took time in the fall to look at how all of our systems are working and look at the big picture of our business and our place in the community.

We asked “how is our physical sheath (Annamaya Kosha), where can we make facility improvements in 2011?” We looked at how we spend our energy (Pranamaya Kosha) as a team, and are in the midst of a reorganization of admin staff (email info@8limbsyoga.com to hear about our Communications Director Job Posting!). The flow of information and institutional knowledge was audited to address our wisdom sheath (Manomaya Kosha). We underwent a branding exercise to clarify our personality as a business (Vijnanamaya Kosha), which helped us to remember with the bliss of why we are in this business in the first place, to create connections (Anandamaya Kosha).

Out of this investigation, we are pleased to announce our new mission: 8 Limbs is dedicated to creating community in Seattle with a non-denominational approach to yoga. And our call to action: “eight limbs, many paths, find/follow yours.”

Step by step, we keep caring for our organism.

Want to learn more about The Koshas? Next week I join 100 other speakers to teach from a virtual yoga classroom in the Virtual Yoga Conference, February 8 – 12. Be sure to use code APP219 to receive $50 off conference registration. Thursdays in March I will teach The Koshas at 8 Limbs Wedgwood during our “Master Class” series (this month Jay is teaching The Bandhas), 7:15-8:30pm. Class is included in memberships/class passes or open to drop-ins. See you there!

Posted by: Anne Phyfe Palmer

At this time of year we are all hearing of all that has been in 2010, and all that is to come in 2011, as one year turns into the next. The “best” and “worst” and highs and lows are all recounted to help us navigate this transition from one calendar year to the next.

These weigh-ins from cultural temperature-takers offer us fodder for conversation, attempt to reflect the past, present, and future of our culture, and sometimes give us something to ponder. We might learn about the “best” scientific discovery that we had not heard about, or be reminded of a celebrity from our childhood who has passed on, alerting us to our own mortality.

This reflective presence in the media can also lend itself to deepen our self-reflection. What is really helpful for YOU to navigate from one season to the next, from one year, one decade to the next? What type of inventory will help you to see your life as it truly is, and set an intention for 2011 that raises your own bar of excellence and awareness?

For me, the past year has been an utter shift in changing life-long patterns that, despite all I have “achieved,” were holding me back from feeling satisfied. Practicing yoga for 16 years prepared me to be willing to make these changes, but the process essential to this transformation has been clarifying the standards of integrity that are most important to me and the life intentions that I wish to guide my choices in life.

I encourage you to take some time this weekend to remind yourself of what is truly important and interesting to you. Start by making a list of the top five people who inspire you and three qualities they posses.

Now make a list of everything that you would like to do, regardless of money, time, and energy.

When you have done both of these things, read on.

What you now have in your possession is a list of qualities that you see in other people, which can be called your standards of integrity. These are the qualities you possess in yourself that you have realized are inspiring to you, and can be called upon when you find yourself turning in a vrtti, or mind fluctuation to pull you out of this conditioned thinking into what is more interesting to you. A couple of the standard of integrity that I discovered through this exercise are: creative, generous, acknowledging, amazing intellect.

You also have the beginnings of a life of life intentions. From the list of what you would like to do in your life, and the your standards of integrity, create a list of intentions that you are willing to hold. Write “I am willing to be…” and finish the sentence until you feel complete. A couple of my own life intentions are: to be a clear, conscious communicator, to be at ease in the company of others, to be a participant in the global community, to be creating sustainable lifestyle in community.

Have fun with your transition, however you make it, and have a very Happy New Year.

Posted by: Anne Phyfe Palmer
Want to participate in a group practice to support your New Year’s transition? Join Megan at 8 Limbs Capitol Hill or Dawn at 8 Limbs Phinney for their New Year’s Day Practices.

This past weekend, many members of the 8 Limbs staff gathered at my home down in Madison Valley for our Holiday Party! This annual tradition started in around 2003 as a potluck but has evolved into a big thank you to the teachers and staff at 8 Limbs. We get to dress up, catch up, and bring the whole family.

Excuse the sub par camera but enjoy a few photos of the folks you usually see in yoga clothes or behind the front desk. Trying a new link, hope that it works!

Happy Holidays!

Posted by: Anne Phyfe Palmer

Those of us who were around at the start of 8 Limbs sometimes joke about the names that were on the schedule in the early years. We had a Pine, a River, a Robin, and a Dawn. Yes, Dawn Jansen, who now teaches at 8 Limbs Capitol Hill, Phinney Ridge and Wedgwood, was at 8 Limbs on the very first schedule. She had moved back home to Seattle in 1996 after studying yoga in New York and California. She had a spark and a creativity that I knew would be well-received and I brought her on to teach Vinyasa and eventually Intro Series.

For several years, Dawn was the “pack-em-in” teacher at 8 Limbs Capitol Hill. Her classes were often 30+ sweaty enthusiasts who knew that she would take them through the wringer. Her Intro Series students knew that they would get the individual attention (and famous savasana adjustments) they needed at the start of their yoga journey. Local writer Michael Stusser was (and still is) a devoted fan and his account of her 8 Limbs Intro Series made it into a Yoga International article.

Dawn opened Jai Ma, a studio on Queen Anne in the early 2000s, had a successful run with that, and worked in Marketing for a few years. We at 8 Limbs were pleased to welcome Dawn back to teaching yoga full time in 2008. She is a knowledgeable teacher with a heart of gold and those are qualities we cherish at 8 Limbs.

This weekend Dawn will teach a Chandra Namaskar and Restoratives Workshop at 8 Limbs Capitol Hill. This is a favorite December workshop to support us with more rejuvenative and cooling practices during the holiday season.
Join Dawn on Saturday, December 11th, 2:30 – 4:30pm. Your whole being will thank you. More info.

Posted by: Anne Phyfe Palmer

Thanks to all who braved the cold and gathered at 8 Limbs to practice together on Thanksgiving morning and support the amazing work of four local non-profits. We set our first Benefit Class goal at $2,500, and we just about made it! Here’s the tally:
Capitol Hill: $663 for Yoga Behind Bars
Phinney Ridge $669 for Seattle Cancer Care Alliance
Wedgwood $500 for Passages Northwest
West Seattle $270 for The Hutch School
For a grand total of $2,102!!

Thanks to Jenny Hayo, Leisha Davis, Dawn Jansen, and Jen Yaros for teaching the classes!

If you couldn’t make it but want to support these great organizations, please send checks made out to the non-profit of your choice to us at 8 Limbs Capitol Hill and we’ll make sure it gets to them.
8 Limbs Capitol Hill
500 E. Pike St.
Seattle, WA 98122

Posted by: 8 Limbs Yoga Centers

Last week I spent a day with the poet David Whyte on Whidbey Island to learn about “Conversational Leadership” and see what that meant for me and for 8 Limbs. It was inspiring and affirming to spend time with leaders from all around the world talking about having the courageous conversations that can enliven and expand us as human beings in the workplace.

I encountered David through his poetry and prose over the past few years, but his Insights at the Edge podcast with Sounds True founder Tami Simon was what drew me in. I recommend it to everyone interested in being “At the Frontier of Your Identity”, the podcast title. Really all of the Insight at the Edge podcasts I have listened to have been amazing.
On the drive up, Ashley (8 Limbs Managing Director) and I listened to Whole Foods founder John Mackay talk about Conscious Capitalism on his Sounds True recording of the same name. I know that he has been controversial to some, but his focus on business as a vehicle for change and deeper purpose resonates with me and dovetailed well with David Whyte’s support of the workplace as an extension of our core beliefs as human beings.

Why I mention all of this is because I think that it is important that you know what is behind the scenes at 8 Limbs. We have always been a Business about Consciousness, but we also continue to evolve as a Conscious Business. Our newly realized deeper purpose is to “create sustainable lifestyle in community through yoga and conscious business practices.” This means we want everyone involved with 8 Limbs – staff, teachers, vendors, owner, landlords, and of course customers, to live sustainable lives. We want your health to thrive, your families to thrive, your businesses to thrive, your communities to thrive, and the planet to thrive. And we believe that this is possible.

One of the longstanding business practices that 8 Limbs holds dear is that of the Thanksgiving Benefit class. For over 10 years our Thanksgiving Day practices support non-profits chosen by the volunteer teachers. This year we are working with four local non-profits at our four locations. Look below for the schedule of Benefit Class. Help us support communities in need while connecting to your practice and your 8 Limbs community. This year our aim is to raise $2,500. You can help us to reach that goal!

Happy Thanksgiving!
Posted by: Anne Phyfe Palmer, Director

THANKSGIVING BENEFIT CLASSES
Join us on Thanksgiving Morning at one of our neighborhood studios:
Capitol Hill: 10:00 – 11:30am with Jenny Hayo for Yoga Behind Bars
Phinney Ridge: 9:00 – 10:30am with Leisha Davis for Seattle Cancer Care Alliance
Wedgwood: 9:30 – 11:00am with Dawn Jansen for Passages Northwest
West Seattle: 9:30 – 11:00am with Jen Yaros for The Hutch School (part of Fred Hutchinson Cancer Research Center)
Payment by cash or check to the non-profit of your choice. No credit cards. Sliding scale, suggested minimum donation $16.

When I talk to students about Pranayama I often share the story of how I started my own Pranayama practice. I was on retreat with Gary Kraftsow on Maui back in 2003 studying the Koshas, or sheaths of the human being. As we addressed the Pranamaya Kosha, the energetic sheath, or dimension, we turned in our discussion to the practice of pranayama, to which someone said “but I heard that pranayama can be dangerous.” Gary’s response was “No, it’s not, because you won’t do it.” A cynical response, but one that rang true to me.

I took it as a dare and started a simple but steady pranayama practice the week I returned. I would start my practice each morning for about a year by simply sitting and breathing: inhale for a count of 4, exhale for 4…then inhale for 6, exhale for 6…then 8, and 10, as I progressed, slowly, over the months. I used a slight ujjayi valving at the throat to make a smooth and even sound. I filled my upper chest and side ribs fully and relaxed my belly to invite the breath, then drew my navel to my spine to begin the even exhale.

Over time I began to add pauses at the end of inhale and/or exhale based on the time of day: energizing by pause after inhale in the AM, calming through pause after exhale in the PM, or a little of each to even out my energy.

I immediately noticed a change in the quality in my day. I couldn’t quantify it for you, but I just know that my life improved when I started this practice. All it took was a few minutes each morning or evening. It’s still a strong part of my practice.

While Gary’s response was funny, it is actually true (but really only if you are doing very advanced practices without preparation or supervision). Therefore the best way to learn pranayama practice is through a qualified teacher. This weekend you can join Jenny Hayo for a Pranayama Intensive at 8 Limbs Capitol Hill. You won’t regret it!

Posted by: Anne Phyfe Palmer

Since Melina began her sabbatical a few months ago, I have spoken with many students who have begun to explore and enjoy other 8 Limbs teachers, but who all very much miss Melina’s classes. I myself, miss her deep, grounding classes, and the powerful poses we explored. As someone who resonates with the natural cycles, I also very much appreciated her approach of offering poses and practices geared toward each of the seasons.

While we don’t have the benefit of having Melina here in Seattle with us at this time, we do have her Yoga for the Seasons DVD available at our boutique for those students looking to have the benefits of Melina’s practice and teachings. Home practice is a vastly different experience than studio classes, however, DVDs can provide a great tool to deepening one’s own practice and are perfect for those who do a fair amount of traveling. In addition, Melina’s first DVD focuses on the Fall, so its perfect for those students looking to dive into the change in seasons we’re currently experiencing.

Yoga Journal also recently picked up Melina’s Yoga for the Seasons DVD and gave it a glowing review in their October, 2010 issue. Below is Yoga Journal staff writer, Richard Rosen’s full review (I couldn’t have said it better myself!):

“Melina Meza, co-director of the teacher training program at Seattle’s 8 Limbs Yoga Centers, has what I consider to be the three important ‘I’ qualities: She is intelligent, insightful, and inspiring. The premise behind her DVD series, Yoga for the Seasons, is that the content and pacing of our daily yoga practice should be tailored to the energetic quality of the time of year.”

“This DVD presents her fall practice: an 8-minute instruction on engaging the bhandas; a 4-minute tutorial that shoes the basics of foot placement, pose form, and self-adjustments; a 45-minute vinyasa sequence; and a 9-minute agni (sacred fire) practice, which is essentially an abdominal-strengthening sequence.  Well conceived and well executed as this sequence is, I’m not convinced it would be any less beneficial if practiced in winter, spring, or summer.  Except for the agni practice, which will give many students a run for their money, this sequence is recommended for all moderately experience students…no matter the season.” – Yoga Journal, October 2010 Media Reviews

So, while we don’t have the benefit of having Melina here with us in Seattle, our hope is that while she is away she’ll be working on more exciting ventures like this Yoga for the Seasons DVD.

Posted by: Megan Costello, Capitol Hill Studio Manager

While you are checking Melina out in Yoga Journal you can also read an article (“Legendary Poses”) in the same issue about the stories behind many of the names of yoga poses, some of them sages and deities from Hindu lore. Douglas Ridings will teach two classes on Indian Mythology Tuesdays September 28 and October 5 at 8 Limbs Capitol Hill. Only $5/class in addition to membership or class pass, $20 drop-in.

Hello Everyone,

I am celebrating my 14.5 years of being Type 1 Diabetic by running the ING New York Marathon this November!  This will be my second marathon and I am training to run under 4 hours. I’ve chosen to raise money on behalf of the Juvenile Diabetes Research Foundation (JDRF).

I was in the middle of my ski-racing season when I was diagnosed in January of 1996.  I had tremendous support from my family, friends, and teammates, which helped me return to training and racing two weeks after being fully immersed in what would be part of my routine for the foreseeable future. I qualified for Junior Olympics a month later and have continued to challenge myself athletically and intellectually since. Personally, I have felt that diabetes has enhanced my life and has provided a unique perspective on health and how the body performs, it has never held me back from accomplishing anything I desire. I am positively optimistic that a cure for diabetes is possible. Tthere have been incredible improvements and innovations to the way diabetes is managed on the individual level, which has been made possible from the fiscal support given to JDRF and the creative and brilliant minds of people in the scientific and medical fields.  For instance, I will be utilizing a new piece of technology when training and running the ING New York City Marathon this November, it is an insulin pump with a sensor that consistently reads the blood glucose levels and communicates it to the pump.  Absolutely incredible!

I first explored my commitment to a yoga practice while living in Venice, CA in 2002.  What I discovered through yoga was an opportunity to delve deeper into understanding myself and to become more in-tune with the needs of my overall system, which enabled me to be even more capable in supporting others. I appreciate and honor the inner-balance, grounding, and joy I experience through my yoga practice both on my mat and how it extends into the rest of my life.

In support of generating wellness for others, 8 Limbs is hosting a benefit class for the Juvenile Diabetes Research Foundation on Friday, October 8th at the Phinney Ridge studio. The class will be led by Megan Costello as an All Levels Flow from 6:15pm – 7:30pm; followed by a modest raffle and refreshments provided by Picnic. The class is by donation (sliding scale, suggested drop-in rate of $16) and all proceeds will go directly to JDRF.

Please join me in supporting JDRF and the possibility of a cure to diabetes!

With gratitude,
July Rogan

This month, Tias Little came into town and spent a weekend at 8 Limbs, dropping some serious knowledge on all of us who attended. I think I am still buzzing from that concentrated time of sitting and listening to someone so wise. I have studied with Tias for the past 6 years and it’s been so interesting to see how his teaching practice changes and where his true passion for yoga lies. Gone were all the straps and blocks and partner work of the past. His focus was on dharma and the Middle Way and the asana practice shifted to more of the subtle movements that I recognized from Rolf Movement and Feldenkrais.

As a Rolfer, I delight in this work that addresses the functional patterns in the body. After an hour of lying on our backs, slowly reaching an arm past our heads and gazing up in that direction (among other guided movements), I found my shoulder girdle had completely changed shape. My lungs had opened up and become vibrant after my arms had been differentiated from my torso. These kinds of shifts are the goldmines of my practice when I see this in Rolfing clients.

Next month, I begin the Back Care Series that Bryce Mathern, a Feldenkrais practitioner, so lovingly taught for the past few years. As he moves on to Colorado to study at Naropa, I am excited to be taking over this 6-week series.

Back pain can be such a tricky issue. Is it from an over-tensioning of the hips and hamstrings? Is it from an under-engaging of the multifidi and transverus? Bulging disc? Scoliosis? Post-surgery or post-injury? Postural habits that put strain on the whole spine? Energetic “backpack” where we store all the emotions we don’t want to deal with?

I hope to turn a light on to all of these questions during the course. After all, I had to examine all of these possibilities when my own back pain wouldn’t go away. When I finally found out via X-ray what was nagging (and then eventually yelling!) at me, there was sadness and then relief. A new chapter in my yoga practice and my daily routine.

The workshop this past weekend with Tias allowed me to really sit in that discomfort and explore it in a safe way. All the subtle movement work took loads of concentration and patience, but at the end, I feel like I have more tools in my toolbox to deal with this particular issue in my own back. And that is what I hope for each student taking this class.

Come as you are, and together we will explore yoga poses, Rolf Movement, postural (re)education. And hopefully, at the end of the 6 weeks, we will all have arrived at a better place.

Posted by: Kate Bradfield

The six week Back Care Series with Kate begins on Monday, October 4 at 7:15pm at 8 Limbs Capitol Hill.