The Kapha qualities outside can make you feel heavy and lethargic and/or pull you towards foods that promote weight gain or the use of recreational drugs and alcohol to cope with depression, stress, and the winter blues; here we again see the precept “like increases like.” It’s not easy to break out of this cycle, but it is possible.The main intention behind my winter seasonal vinyasa practices is to help you ward off typical Kapha imbalances by raising your core temperature, enhancing your metabolism, and increasing your circulation and spirit by offering you dynamic, invigorating, rhythmic sequences that keep the earth and water from going out of balance.

With this said, I do believe it is important to get ample amounts of sleep, rest, meditation, and retreat space in the winter. After all, most of the natural world becomes dormant during this season. Since it’s not possible for most of us to crawl into a cave and sleep for three months, take whatever quiet space you can and sit in the cave of the heart, meditate, and reflect as often as possible on your spiritual nature, nurturing your sacred being. The more imbalanced you get at this point, the harder it is to get back on track in the springtime. Discover what inspires you to stay healthy!

If the Kapha elements go out of balance in the winter, consider using the “opposites decrease” sutra. How will you know if your elements are off balance? You will know if your Kapha imbalance is too extreme when it prevents you from leaving the house after you’ve filled your freezer with Ben & Jerry’s ice cream and rented multiple HBO series! If you find yourself in this situation (or a milder version), consider finding a way to get up and exercise every day, no exception! It can be a home yoga practice, a gym work out, or a brisk walk or run, or a snow adventure such as snowshoeing, skiing, or sledding—whatever it takes to get the earth and water elements moving.

Also, try eating less to keep your digestive fire bright, supplementing your diet with vitamin D, omitting sugar and alcohol to reduce mood swings, enjoying a hot bath, sitting by a fire, or spending five to ten minutes in a tanning bed or in front of full-spectrum light bulbs. These are just a few alternative ways to move you towards sukkha, and away from suffering, or dukkha, during this dark season.

Mild depression is natural during the winter. It’s important to remember that not every moment in life should feel good. If we are attached to the idea of everything feeling good, we miss the other half of the human experience, and will be disappointed often. I have found that forming a relationship with discomfort makes happiness richer. Through embracing life’s challenges, the law of contrasts has helped me grow, mature, and gain a few seeds of wisdom.

Posted by: Melina Meza

For more inspiration and support around these themes, join Melina for her upcoming Seasonal Vinyasa Workshops at 8 Limbs Wedgwood, February 10-12, 2012.

Early last year 8 Limbs was approached to produce a yoga DVD with a local company called Topics. Topics wanted to get a Blu-Ray Yoga Set “on the market” and asked us to create four classes to be taught and modeled by 8 Limbs instructors. They auditioned and chose six teachers for the project, Angela Gayle, Chiara Guerrieri, Jay Holby, Dawn Jansen, Anne Phyfe Palmer, and Jen Yaros. The six instructors worked together to offer multi-leveled classes that would welcome a beginner but challenge an experienced practitioner.

The shoot took place at 8 Limbs Phinney Ridge on a set designed by Etta Lilianthal, 8 Limbs student and workstudy extraordinare who is also an acclaimed set designer for local film and theater companies. We had the pleasure of recording voiceovers at Jack Straw Productions and worked with Evolve Hair & Art, Samara Skincare, and Erin Orden to get ready for the HD cameras.

Each class has a main instructor who designed and scripted the flow of the practice. Two other teachers shot the class with them to demonstrate different modifications. Jen teaches a simple but engaging BASIC class to build foundation and increase strength and flexibility with attention to breath and alignment. Chiara offers a class for CORE that shows participants how to utilize yoga postures and practices that stabilize and invigorate  core musculature. Jay offers traditional yoga postures and strength training exercises in a challenging STRENGTH practice. Anne Phyfe’s VINYASA class teaches a steady vigorous flow practice using intelligent sequencing to engage your entire body and your attention. Angela and Dawn shine as the amazing model students.

These HD YOGA sets are now available at your neighborhood 8 Limbs, all four one-hour classes for $24.99. Check out our lovely teachers and let us know what you think!

Posted by: 8 Limbs Yoga Centers

P.S. Blu-Ray format will only work on Blu-Ray and Playstation players! We are hoping that later this year they will also release a standard DVD set.

I received this great recipe from Dr. Scott Blossom, a yoga teacher and Ayurvedic practitioner in the Bay area. Cilantro is truly a healing food, it has been proven to chelate toxic metals from our bodies in a relatively short period of time. Combined with the benefits of the other ingredients, this recipe is a powerful tissue cleanser.

I have been making it almost weekly for the last year as a way to detoxify from heavy metals (hello 70’s mercury fillings!). Whether you need to release heavy metals from your body or just wish to use it as a preventative measure, 2 teaspoons a day is all you need to take. It’s not only easy to make but also really yummy.

Disclosure: I am a big cilantro fan. I’ve shared this with many converts and we agree that it goes with just about everything savory. Try it on a baked potato, beets, or your favorite protein.

Enjoy!

Cilantro Chelation Pesto
4 cloves garlic
1/3 cup Brazil nuts (selenium)
1/3 cup sunflower seeds (cysteine)
1/3 cup pumpkin seeds (zinc, magnesium)
2 cups packed fresh cilantro (coriander, Chinese parsley) (vitamin A)
2/3 cup flaxseed oil (can substitute with olive oil)
4 tablespoons lemon juice (vitamin C)
2 tsp dulse powder (seaweed is also a detoxifier)
Sea salt to taste
Process the cilantro and flaxseed oil in a food processor until the coriander is chopped. Add the garlic, nuts and seeds, dulse and lemon juice and mix until the mixture is finely blended  into a paste. Add a pinch to sea salt to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars to last through the year.

Posted by: Anne Phyfe Palmer

Visit www.doctorblossom.com to learn more about Scott’s detox work. Scott will visit 8 Limbs for a workshop with Melina Meza January 4-6, 2013. Can’t wait? Check out Melina’s Seasonal Vinyasa Workshops February 10-12 that blend her passions for yoga, food, and Ayurveda.

Since 2003, it’s been my job to come up with a new weekly theme to teach over the course of my weekly yoga classes. These themes are meant to (hopefully) inspire the students, and me. Since my awareness is quite spongy, ideas come from everywhere: books, movies, quotes, snippets of conversations I have—or hear (eavesdropper!), from thoughts that have been growing and evolving to the point of ripeness, and from those that seem to spring from the center of my brain, unbidden and grown up. Some ideas are half-baked and take a while to fully form, and some arrive almost too quickly, pouring through the trap door in my brain so fast that I cannot write with enough speed to capture their full essence. And some I return to, again and again, to refresh and remind myself—and others—of their meaning. So that’s what I’m doing this week: refreshing.

The Sanskrit word “Namaste” is a regular word in my vocabulary, and in the vocabulary of yoga students everywhere. As a matter of fact, it’s so well known in our popular culture that it’s often said in a way that is devoid of meaning, or meant to poke fun at yoga culture itself. Now, I’m not above poking fun right where it needs to be poked, but I want to elevate and—dare I say it—protect words that feel sacred to me. Namaste feels that way.

At the end of class, we touch our palms together in front of our hearts and bow to one another as we say this word, which essentially means, “The Light in me bows to the Light in you.” In other words, my heart sees your essence, recognizes it, and honors it. It feels profoundly simple and profoundly deep at the same time. And when I remember what I am saying and why, my affection, my appreciation, and my devotion to everyone in my presence rings in every cell of my being. There’s a little voice inside that says, “Remember this.”

There are a lot of things I do and say that, when I’m not paying attention, become routine, rote, or unremarkable. Every once in a while it’s important to me to remember the why, and to let the seed of that knowledge replant and unfold itself in me in an entirely new way. Here’s to refreshing and remembering.

Happy New Year. Namaste!

Posted by: Beth Award

We arrived in Guatemala City together on a Friday night, worlds away from the cold March air in Seattle. Jenny Hayo had convinced me of the power of this remote location on an enormous lake beneath two towering volcanos. She had taken two previous groups to Lake Atitlan and was my tour guide en route to the retreat we were leading at Villa Sumaya.

In March 2010 I was ready for a vacation. 8 Limbs Phinney Ridge had opened the previous fall, after a complete built-out that had drained me on all accounts. I had concerns about teaching on a retreat when in need of one, but by the time I arrived on the dock of Villa Sumaya, the hours of travel without having to juggle work, care for my children, cooking, and the rest of it left me relaxed and ready to find the balance that one has to when leading a retreat – the give and take that we as yoga teachers are always dancing with.

Most of the group joining us had also spent the previous night in Antigua, the “old city” and former capitol of Guatemala, a beautiful cobblestone and bright walled town full of old-world charm, not unlike the French Quarter of New Orleans. Before meeting for a group van to the lake, many of us made out way to a local café for huevos and coffee and some last wi-fi coverage. We could see the surrounding volcanos from the streets, bougainvillea climbing out of the walled courtyards that lined the sidewalks. I left an out-of-reach outgoing message on my cell phone to enable me to fully unplug for the entire week and enjoyed a delicious breakfast, completed by fried plaintains.

By plane, taxi, van, and finally boat, we stepped off of our last leg of travel into a garden paradise with innumerable textures of growth and tile winding up the hill from the clear lake. After a tour we each settled into our rooms, all overlooking the lake and its counterpoints, the volcanos, which were more stunning than photographs can show. I was most taken by the gardens just below our rooms, complete with hammocks, wooden lounge chairs, and a covered area for those seeking shade.

Each morning we rose before dawn in silence, a couple of us tapping on one another’s doors to walk quietly to and from the lake for a wakeup plunge. AM practice led into breakfast, after which silence was broken and we all enjoyed time to explore the lake, read on the lawn, or nap. Some days were lazy, others included excursions to neighboring towns to better experience the rich Guatemalan culture and lovely people surrounding the lake. All of our transportation was by boat or foot, a welcome change for us urbanites. Every afternoon we would again gather in the yoga temple for lecture and practice on the Koshas, before dinners on the terrace, surrounded by flowers and vines.

By the end of the week I had shed every last stitch of stress and control. After a bodywork session in the “Buddha Hut” I experienced a deep emotional and physical release, one that lasted for days and ushered in my 40^th birthday with a new freedom and perspective.

For 2011 and now 2012 we asked Douglas Ridings to take over the reins, an opportunity for this experienced teacher to share his wealth of knowledge in a more intimate and leisurely environment. Douglas Ridings and longtime 8 Limbs instructor Dawn Jansen will welcome this year’s group to the March 10-17 retreat. They are excited to usher this year’s group into their own journey of exploration and reflection.

We have extended the early registration rate through January 5 to help encourage those considering taking the plunge. Take my word for it – this place is special. Check out the photos posted on the 8 Limbs Facebook page and plan your next vacation now! More info on the retreat at www.8limbsyoga.com.

Posted by: Anne Phyfe Palmer

Like many yoga practitioners, I often wrestle with daily practice, called abhyasa in Sanskrit. This investigation has taken many shapes and forms over the years, but recently I found a brand new edge.

A month ago I realized that my relationship to asana was one that continued the pattern of control I have used for several decades to keep my physical body at a certain level of fitness and tone. I have been “using” asana rather than practicing it.

Finally ready to look at this old habit, my relationship to practice has been (no past tense here) quite the rollercoaster, taking me down some dark tunnels of denial (read Spiraling into Solstice on this Blog) and occasionally into patches of light. Turns out it was a pretty big draw, the whole fitness through yoga bit, it got me on the mat “religiously.” But it was fraught with attachment, raga.

Fortunately there are guides for this path of yoga. One particularly pithy one from 2,000+ years ago is the author of The Yoga Sutras. Patanjali offers us the following prescription for yoga, which he defines as the stilling of the movements of consciousness:

Abhyasa vairagyabhyam tannirodhah: Both practice and nonattachment are required to still the movements of the mind. (Sutra I.12)

In each Yoga Sutra, every word carries import. The one that I am finally addressing is nonattachment, vairagya, albeit in a rebellious and slightly destructive way. In the process, the two first words in that definition are being tested, and I am honestly just realizing this as I write. Of course my ego is rebelling. It’s being asked to give up one of its favorite cloaks. It deeply wants to be beautiful and strong and thin and muscular with nothing that jiggles. It loves it when my clothing fits. It loves attention.

But back to Patanjali. So this concept of practice, what exactly does it mean? Is it two hours of asana daily? Forty minutes of alternate nostril breathing? Standing on one’s head chanting OM?

“Practice is the sustained effort to rest in that stillness.” (Sutra I.13) Ah. That’s pretty straightforward, and something I can get behind, especially at this time in my life. It provides new interest in this daily habit I’d tired of.

This month I will maintain my observance of nonattachment to the physical fruits of practice, but bring fresh attention to abhyasa. Instead of only a duty, a prescription, I will come to the mat interested in resting in stillness. And borrowing from Sutra I.14, I will “cultivate skillfully,” practice daily for a minimum of 30 minutes, choosing a few asanas, a pranayama technique and a meditation practice that will align me with stillness, one day at a time. At least once a week I will attend a led practice, participate with the intention of moving into stillness, and practice nonattachment to what is served up by the teacher. I’ll let you know how it goes…

What is your own challenge in maintaining a daily practice at home and in the studios?

For many it is lack of sleep. If so, check out the “Falling in Love with Sleep” Insights from the Edge podcast, enjoy some Yoga Nidra (Yogic Sleep) with Tracy Hodgman in February and look for a Yoga for Sleep Workshop with Dawn Jansen in the Spring.

Don’t know how to design a practice? Ask your favorite teacher for a private, or take Dawn’s Individually Tailored Asana Workshop on January 21 and Seasonal Vinyasa with Melina in February.

Feet dragging? Learn how to Jump Through with Power and Grace with Tracy Hodgman (January 28) and get ‘em off the floor or build overall strength and endurance through Douglas’ Yoga Conditioning Series Mondays in February.

Dealing with Back Pain? Need more of an Introduction to Yoga? Want classes specifically designed for your 50+ age group? Click on the links to learn about these series at 8 Limbs.

Ready for instruction on Pranayama and Meditation? Check out Jenny’s Intro to Pranayama and Series this month and the two Meditation classes at 8 Limbs Capitol Hill, Thursdays at 8am and/or 8pm. Also check the notes section of class schedules for classes that focus on P and M.

Let us know about your own path with practice and we’ll consider it for a blog post. Send entries of up to 300 words to: annephyfe@8limbsyoga.com.

Posted by: Anne Phyfe Palmer

P.S. Thanks to great teachers BKS Iyengar and Chip Hartranft for their enlightening translations of The Yoga Sutras.

Tomorrow is the powerful time of Winter Solstice, when the darkest day of the year wraps itself around our hemisphere. I have myself often missed the Winter Solstice, busy with preparations for the holidays, or travel, or just busy. At this time in our history we can turn on lights when we want them and ignore this annual change, whether they are Christmas lights or computer screens.

This year I was hit with a pretty powerful response to this powerful time. I took a real, but fortunately short trip to the dark side.

For the last few days I have felt caught in a spiral, a matrix, really, of what simply felt like craziness, set off by exhaustion from an exceptionally full week followed by my 11-year-old’s birthday sleepover. I felt disconnected to my body, to practice, to reality. I didn’t want to meditate, or even do downward facing dog pose, and considered that it was actually time to quit yoga altogether, that I was done with that chapter.

I know enough now about my mind to know that it doesn’t always speak truth, that it can sabotage and misdirect me, especially when I am disconnected to my practice. So I sent out SOS messages to a few friends and mentors, scheduled a yoga class I knew would include restorative poses, and I carried on. Talking helped some, but it didn’t get at the crux of it. Someone mentioned to me that we were approaching Solstice, and that this can be a strong time for people. I thought that made sense, for those other people, and tucked that away in my mind.

I sat up this morning in bed at 1:40am wide awake, mind racing. Somehow guided by my inner wisdom, I got up and onto my mat. I sat and practiced Chandra Bhedana, a pranayama practice that focuses on lunar energy and loops from an inhale through the left nostril to an exhale on the right, over and over. Then I sat. Then I wrote. An hour later, I finally discovered what was lurking under the surface and needed to be seen. I had forgotten, completely, that this is the time of year that my family experienced a great loss several years ago. It took coming back to practice, both the practice of yoga and the practice of writing, to do a reverse spiral back to the source of this “pain body”, as Eckart Tolle calls it.

Once I acknowledged what was there, and let the tears come, I finally came home to myself and was able to go back to sleep and return to the life I am used to living, connected to my heart, to my body, and to the world around me. It was a dance with darkness that I helped me to acknowledge the fragility of sanity and reminded me of the power of these practices to help us to access and move through whatever we are served. I also know that I am fortunate and that it is not always that easy to find one’s way through a tough spot.

If you are ever struggling with darkness, know that there is support for you in the world. There are people who have been there and can be guides on the journey. There are professionals who can grab your ankles if you are falling, if you let them know you need help. Sometimes a yoga teacher you connect to can be a lifeline. It’s not just asana, of course, and for many of us yoga teachings have held the keys to sanity for thousands of years. Reach out, ask for help. Learn about Pranayama and Meditation with an experienced teacher.* There are many at 8 Limbs, in Seattle, and the world beyond to support you on your journey.

May your Solstice be filled with truth and the light of wisdom.

Posted by: Anne Phyfe Palmer

*Jenny has two more of her special Meditation practices at 8 Limbs Capitol Hill on Wednesdays at 8am (through January 4) and will offer a Pranayama Workshop January 7 & 8 followed by Pranayama Series.

Traveling during the upcoming holidays has its pluses and minuses. You know it will be great to see family and friends, but the enhanced airport security measures stress you out. Then there’s sitting in a safety-oriented airplane seat that was not built for comfort. With a few planning tips and yoga poses to do at the boarding gate and on the plane you can arrive feeling rejuvenated and refreshed.

Travel guru and 8 Limbs Teacher Training Graduate, Michael Huffman, was a road warrior for 20+ years in corporate America as a compliance manager. According to to this veteran traveler, flying doesn’t have to be stressful. Some of the stress-reducing tactics he’s developed include planning tips, ways to relax en-route to the airport, essential things for your carry-on bag and yoga poses to do at the boarding gate.

These ‘Strategies for Zen-like Air Travel’ include some suggestions to make the visit ‘home for the holidays’ more relaxing and pleasant:
• Planning 24 Hours Ahead of the flight:
- Clean a stainless steel water bottle & let it air-dry overnight
- Put a drop of lavender essential oil on a blindfold
- Packing List Essentials for the Carry-On Bag:
- Ear plugs to reduce body fatigue from engine noise on board
- A sweater or fleece you can roll up and use as lumbar support

• On the Way out the Door & En-Route to the Airport:
- Wear slip-on shoes and empty all pockets of cell phones, keys and coins prior to arriving to speed through security
- Take a few inhales and exhales en-route to the airport; Inhale 1-2-3-4, Exhale 4-3-2-1

• Boarding Gate Yoga (find a place away from TV monitors):
- Sitting in a Chair: Easy forward bend and elbow circles
- Sitting on the Floor: Badha Konasa and Virasana Twists

In addition to those ‘Strategies for Zen-like Air Travel’, Michael has developed 24 sitting and standing poses that can be done on the plane in his Practical Yoga Series: AIRPLANE YOGA. Each yoga pose includes an illustration and a text description of how to enter the pose. To find out more information about Michael, his Practical Yoga Series, as well as the iPhone App and iBook ‘enhanced’ versions, visit his website at http://thezenguy.com/store/airplane-yoga/

This time of year is known as the “Holiday Season,” especially in politically correct Seattle where I learned quickly to say “Happy Holidays” rather than “Merry Christmas” and “Happy Solstice” on December 21st.

In these times of wonderfully mindful recognition of diversity we honor the many types of holidays this time of year holds – Hanukkah, Kwanzaa, Solstice, Christmas, and New Year’s.

What we find in most holidays this time of year is the theme of light. It is a time of darkness in the natural world – short days and long nights. There is great power in this veil thrown over more of each daily cycle. It connects us to deeper layers of our subconscious and often leads to great introspection and creativity. And it calls into greater relief its counterpart – illumination.

Throughout history, humankind has drawn inspiration from the amazing power of light and brought it into their Winter Celebrations. And whether we are bowing to the light of the Sun, the flickering glow of a candle, or the sparkle of Christmas lights, we all have what is called jyotismati, or inner light, which Patanjali, in Yoga Sutra I.26, says is free from grief or sorrow (visoka).

This Sutra is one of several in the first Pada (Chapter) of the Yoga Sutras that offer the practitioner suggestions for bringing about the state of yoga that is described in Sutra I.2 as citta vrtti nirodha, the reduction (cessation in some translations) of the fluctuations of the mind. If we concentrate on this inner light, our mind will be calmer, more at peace.

This season of lights, may you draw from all of the sources of inspiration and illumination within and without to send out a beacon of serenity to the world around you, a true gift to self and others.

May your Holidays be bright and full of love.

Posted by: Anne Phyfe Palmer

Listen to this sutra and a meditation on inner light on the Yoga Journal website.