5 Tips to Strengthen Your Practice After Being Away

Some illnesses have a lasting effect on the body and require many days to be spent in bed, relaxing and recovering. These sick days may also mean you are without your yoga mat or without your meditation practice for a period of time.

You may find that when you are finally feeling well enough to return to your normal routine, your body feels out of sync and your practice seems a little unfamiliar. Finding the strength to meet your body where it is, even after an illness, requires patience and understanding.

Here are a few suggestions for making your practice your own after being sick:

1. Start slow - Begin with a seated meditation, which can centre your thoughts back to the mat and away from your illness. Keep in mind that five good minutes on the mat can be more restorative than 50 uncomfortable ones. Scan your body through the meditation and send your breath, consciously and with awareness, to the places where you are feeling discomfort. After meditation, continue on with simple warm-ups that don’t require much twisting or rolling of your body. Practice lengthening the arms and spine by lying on your mat and extending the arms overhead and then back down. Other warm-ups, like Cat Cow, can also be done.
2. Relax into poses – Make your way into the asanas slowly and with purpose. Feel free to linger in them for awhile, really taking your time. Take care not to rush in and out of poses. Stay in poses for two to three minutes initially, allowing the body time to warm back into the practice.
3. Back off if you start feeling sick – If you began to feel lightheaded or sick at any point during the practice, make your way into seated or a relaxing child’s pose. You may even find that just lying back and meditating is exactly where your practice leaves you feeling well. If Sun Salutations are part of your normal routine, incorporate them back in with ease. You may want to slow down your movements as you flow through them. Not only can this take your practice to a new perspective you may not have experienced before, it will also ensure that you don’t overdo it.
4. Modify - Most of the time, meeting ourselves where we really are can be difficult. We don’t want to be held back by an injury or an illness. But making space for your body and making modifications can help to strengthen the body.
5. Meditate restoratively - At the end of your practice, lie back on your mat for a restorative Savasana or choose a seated, moving meditation, which may help restore depleted energy levels. For the moving meditation, start seated with one leg comfortably in front of the other. Place your arms down by your sides. As you inhale, bring the arms up and overhead. Touch the palms lightly and then, as you exhale the breath, bring your arms back down to your sides. Flow through this a few times, linking the movement to the breath.

By Kelly McLendon
Kelly McLendon is a yoga teacher and writer. She enjoys teaching yoga basics and restorative classes and believes that yoga should be accessible to everyone. 

Here, SA Laugher coach Janine Grobler, introduces the students of the ISHTA School of Yoga & Health to the wonderful, healing medicine that is laughter. C’mon, laugh along…

Shoulder Stand is a favourite asana for many people and may be included in one’s daily practice as a “reward” for all the hard work done earlier in the vinyasa…

In this asana, the body is inverted and supported by the shoulders and arms. All that is required is the rotation of the scapulae (shoulder blades) over the head of the humerus (upper arm bone) to allow the torso to move between the arms. That’s basically it. Yet, anyone who tries to do Sarvangasana knows that it just does not work that way. There are muscles, tendons, ligaments and fascia that have shortened and tightened around the shoulder joints and in the rest of the body. There are also injuries, misalignments and emotional blocks that prevent this simple movement. We need to restore the harmony.

So, the challenge of asana is to work with these obstacles as they are presented, in order to express the body/mind essence of Sarvangasana. How one approaches the removal of the obstacles in order to gain freedom of movement, can demonstrate how an individual approaches challenges present in their daily living.

Shoulder Stand, for many, is also seen as an easy place “to hang out”, a place to relax and regard life in general, i.e. “what are the kids doing at home?”; “should I invest on the stock market?”; “what’s for dinner?” And, with this “monkey mind”, we may execute what looks like a decent pose, yet it will obviously not penetrate the blocks and what can and needs to change.

The lower abdomen is considered the “seat of sickness”. Above the lower abdomen lies agni (fire) which burns bodily, emotional and spiritual impurities. In our standing, upright position, the fire is above and the impurities below. When one is inverted, this is reversed and gravity automatically moves this “dirt” downwards towards the fire. Correct, mindful breathing is instrumental in this reversal process, because it can burn impurities and remove them from the body more effectively.

Because of the position of the neck and head, the gaze is directed towards the heart. Sarvangasana is referred to as the “mother of asanas”. As a mother nurtures, Sarvangasana nurtures by allowing one to look into the heart and encourages the heart centre to open. This opening reminds one to approach the challenges, the edges of pain and fear, to see one’s limitations with love and compassion, and to understand that by facing oneself, the edges soften and move, both physically and mentally.

The neck is the lowest part of the torso. Much of the time it acts as a filter for the abundant flow of energy between the mind and the body. This causes it to be extremely subject to tension and stiffness. (i.e.). “Pains in the neck” are self created and can arise through the lack of flexibility in seeing other points of view. The position of the head and neck in this posture is a symbol for the surrender of our will. As the physical pressure is released from this neck lock, the body comes back into balance. It is said that as the ego lets go of its weight that, in its self-importance, it has imagined, the burden is removed.

Sarvangasana is associated with the fifth chakra, Visuddha, the Throat Chakra and symbol of purification. The throat chakra is the centre of sound, vibration and self-expression. It is the realm of consciousness that controls, creates, transmits and receives communication, both within ourselves and between each other. It is here that the synthesising of old ideas into something new takes place.

As much pleasure as this asana brings, one cannot stand forever one one’s shoulders. As you come down from Salamba Sarvangasana, Swami Rhada suggests the focus should be “what burdens can I put down”; “what burdens are no longer mine?”, so that you may walk lighter on the path of self-knowledge and self development.

By Arleen Francois

Living at the peak of your abilities, means a life lived in Flow. Here, life coach Jeanne Beukes shares the principles of Flow and how they can help you live life more consciously…

Most people associate happiness with lots of money, a comfortable house, a new car, a promotion or the right relationship.  But do these things really bring happiness? Or are they possibly just fleeting enjoyments on the path to our true destination –happiness?  Here is where it is important to highlight the difference between pleasure and enjoyment. Pleasures derived from external influences, or materialistic gains, certainly make us feel better in the moment, but they don’t help us grow and, unless controlled, can actually become addictive. As humans we always want more – more comfort, more things, more pleasure and, unless we learn to enjoy the moment and the passage of time as it occurs instead of always wishing for more, we are going to be disillusioned and disappointed.

When we are able to experience happiness from everyday activities (relishing the moment, enjoying our interaction with our environment, people and daily tasks) we are living in Flow and finding happiness from living, rather than from external desires.

WHAT IS FLOW?
According to Mihaly Csikszentmihalyi, Flow means living at the peak of your abilities and was termed by him as the “Psychology of Optimal Experience.” We have all experienced Flow at some point or another in our lives: that feeling when we were so engrossed in an activity or experience that we lost our sense of time and what was going on around us, feeling only the joy of the experience. Some people refer to this as being ‘in the zone’ – i.e. having complete involvement in what you are doing.

HOW FLOW CAME ABOUT:
As a young boy in Eastern Europe post World War 2, Mihaly Csikszentmihalyi saw many adults devastated by the effects of war. Yet there were others who were able to keep their sanity as well as sense of joy and even succeeded in helping others during this difficult time. Curious to how they managed this, Csikszentimihalyi started what was to become a 30-year study on the source of happiness and meaning in the lives of others.

Later as a university professor with the help of his students, he introduced the ESM or Experience Sampling Method, a method of interviewing where people from and all walks of life were given electronic pagers and answer booklets and approximately 10 times per day when the beeper went off, they were asked to stop, document and answer questions on what they feeling in relation to the activity.   The findings today constitute what is now called a Flow experience.

THE NINE COMPONENTS OF FLOW:

Clarity:
In every situation, there are contradictory demands, and it’s sometimes quite unclear what should occupy your attention. But in a Flow experience, you have a clear purpose and a good grasp of what to do next. You are clear on the overall goal as well as the step-by-step process to follow of where you are going and what you are doing.

Feedback:
Feedback is immediate; you know moment by moment how the activity is going and how well you are doing. Clear feedback allows you to make adjustments to affect the outcome. If you don’t know how you are doing, it’s hard to keep concentrating. For example, a surgeon conducting an operation knows at any particular moment how well he is doing by how much blood is entering the wound.

Support and challenge:
The challenge of the activity is matched with your abilities and skills set. There is a balance. If the task is too demanding for your abilities, it will be stressful and frustrating; if too easy, you will be bored. The match of skills and challenge needs to be interesting to create enjoyment. In a Flow experience you feel engaged by the challenge, not overwhelmed.

Focused Awareness:
Awareness is where your focus and concentration is, and on what you are doing. A lot of our time we operate with split attention, doing something while thinking about something else. In a Flow experience, you can achieve so much more, because you are present and your focus is not divided. When you are absorbed in the activity, you don’t think about unrelated things and are not distracted by what’s going on around you. By being focused on the activity, unease that can cause anxiety and depression is set aside. You feel good about your ability to be completed singly focused and this creates a feeling of inner harmony. A great ease and spontaneous energy comes from concentration.

Free from worry:
Learning new skills and having new challenges is a relief from day to day restraints. In a state of Flow, you’re too involved to be concerned about failing, you just don’t think about failure. You know what has to be done and you just do it. Flow can be a form of escape, but in a productive way, not by suppressing or dulling reality.

Control:
You feel in control, but there is an edge to the experience i.e. there is a balance between conscious control and being on autopilot.

Free from self-consciousness:
In a Flow experience you are so involved, concentrated and committed to what you are doing that you are no longer aware or care what others think.  You lose self-consciousness – the ego defense of everyday life.  Some of the worst feelings we experience are from worrying what other people think of us.  This drains our energy.
In Flow you feel a sense of transcendence, of going beyond the limits of the ego and yourself.  You feel part of the energy flowing around you and being connected to something greater than yourself.  Paradoxically, the experience of letting go of the self is what strengthens it.

Time:
In Flow your sense of time is transformed. It adapts itself to your experience, to how you feel. Time flies when you are really engaged – hours become minutes… or minutes become hours, or so it seems.

The activity becomes ‘autotelic’ :
The activity is an end in itself, done for its own sake, for the enjoyment the experience provides, not for some future purpose or anticipated outcome.

HOW FLOW CAN CHANGE YOUR LIFE:
Flow is a magnet for growth, pulling you to higher levels of complexity or advancement. It helps you master your consciousness and gain control over your inner life: your attention, moods, and willpower. This helps you achieve the second goal – to gain control over your external life regardless of external conditions.

Flow grows our self-esteem. When Flow has occurred, you are able to reflect on how you felt from doing something new, learning a new skill and being challenged. The feeling is always a good one. Self-esteem and inner strength increases as a result of feeling good about yourself and letting yourself go.

If we can live consciously, then we can live remarkably. We spend approximately 1/3 of our time working, 1/3 as free time and 1/3 on maintenance activities for our lives and ourselves. This maintenance time – shopping, driving, cooking, eating, cleaning etc can be perceived as wasted if spent unconsciously.

If you learn to enjoy these, and do them to the best of your ability, with efficiency and elegance, so you experience a sense of control over even the smallest activities.  Instead of the activities ‘doing you,’ you will get an extra lift knowing you are not wasting your time, but doing your best. Living a life in Flow is about consciously building goals into daily chores, even making a game of them.  By doing this, our attention is framed and we are able to be present in the moment.

Enjoying day-to-day experiences as part of a meaningful life fills you with serenity and satisfaction, which is a giant stride towards happiness.

When we consciously look for opportunities to create Flow experiences, we become involved in the endlessly rich opportunities for action the world around us presents.

By Jeanne Beukes
(Meta NLP Certified Life Coach; Member of Comensa)
Email: jeanne@flowcoaching.co.za or visit www.flowcoaching.co.za for more information

Shamwari Game Reserve
Boasting success with water and electricity saving as well as waste and education management, Shamwari, on the banks of the Bushman’s River in the Eastern Cape, offers  both five-star luxury and award-winning conservation, so you can really feel a part of the peace during your stay. A winner of many wildlife awards, book your stay at this Big 5 reserve and become a supporter of their many wild life initiatives. Visit www.shamwari.com for more information.

The Oyster Box
Situated in Natal in Umhlanga |Rocks, The Oyster Box is high fashion with an eco edge. This historical hotel, recently revamped, certainly does it’s bit to reduce it’s carbon footprint: grey water harvesting, solar heating, waste treatment and energy efficient lights are just some of the practises employed on-site and, this newly Green-Leaf certificated holiday spot, offers this up to nature, guests and the environment along with unparalleled sea views. Visit www.oysterboxhotel.com for more information.

Three Tree Hill Lodge
Employing the skills of its local community, Three Tree Hill Lodge in the Drakensburg focus on environmental ecology and locally produced goods, foods and services certainly gives it the nod in terms of eco credentials. Horse trails, hiking, nature walks, guided bush walks (tracking white rhino), mountain hiking, birding and mountain biking are just some of the activities on offer at this owner managed lodge whose passion for sustainability means that their methods of energy, water, procurement and waste programmes ensure the lodge existence is as close to nature as possible. Visit www.thetreehill.co.za for more information.

Phantom Forest
Nestling in the Afromontane Forest just seven kilometres from Knysna, Phantom Forest holds several eco awards including Africa’s Leading Green Hotel in 2010. From the start, their building principles were sustainable and their elevated tree suits are made from alien vegetation that was removed during renovation. The floors, furniture, roofs and boardwalks were all a part of this construction process meaning their intrusion on nature is minimal and a harmonious balance has been created with the natural environment that is home to over 150 bird species, bush pig, bushbuck, grysbok, the rare blue duiker (one of Africa’s smallest antelope) and a variety of smaller game. It is also a unique biodiversity of Cape coastal fynbos and an estuarine wetland. Visit www.phantomforest.com for more information.

The Peech Hotel
The epitome of responsible tourism and stylish sustainability, The Peech Hotel is located in Melrose, Johannesburg, and sets the trends for eco city living. With amenities that include solar heating, green design and recycling, The Peech Hotel further provides community support to children’s home, Little Eden in Edendvale. The Peech Hotel’s eco philosophy has earned it its green stripes and makes the vity traveller’s stay in Joburg a better, more conscious one. Visit www.thepeech.co.za for more information.

By Angela Wood Myers

While we all may dream about the “paperless office”, it is a still-out-of-reach concept for most. But, there are ways to reduce our carbon footprint at work and Green Office Week is all about educating you in ways to do just that….

The week of 18 to 21 April  2011 is Green Office Week in South Africa, and it’s something that we believe everyone should be passionate about. Intended to both raise awareness of the importance of eco-friendly offices as well as inform office workers that they too can make a positive impact on the environment while at work, this initiative by Dictum Publishers, that was launched in 2010, is fast taking root.

Looking at not only the economic benefits of reducing energy and resource requirements, small, medium and large business are urged to make a commitment to sustainable goals during this week and intend to have met them by the following year, each year decreasing their footprint exponentially.

What is a green office?
According to Dictum, a green office is a smarter and better office, because it’s:

• Ecological (using nontoxic, recycled, environmentally friendly products and supplies);
• Efficient (using as little energy and other resources as possible, and putting out the smallest amount of waste as possible) AND
• Healthy (with as little visual, noise and physical pollution as possible)

Get involved!
Everyone at the office should get involved – from the cleaner, tea lady and drivers to buyers, sales staff, bookkeepers, secretaries, HR dept and right up to the executive suite. Each and every person has a role in reducing unnecessary waste and in using green products. A green office is everyone’s business and creating a healthy office environment by engaging in behaviours which will see you recycling more, saving more energy and buying more intelligently. Every little bit counts – count the earth as one of your friends!

These are some of the many possible green office practices:

• Turn off lights in unused spaces. Eco-friendly companies encourage employees to turn off lights in bathrooms, supply closets, conference rooms and offices when they are not being used and to shut off power to equipment at the end of the work day.
• Replace fluorescent lights with energy efficient lighting and, where appropriate, install automatic motion sensor lighting.
• Buy and replace computers and other office equipment with energy efficient equipment.
• Use both sides of paper when printing.
• Provide recycle bins throughout the workplace to recycle paper. Recycle paper instead of throwing away.
• Reuse packing material when possible and opt for packing materials such as eco-friendly bubble wrap or biodegradable packing.

Green Office Week (GOW) South Africa and will take place annually in April to coincide with Earth Day which is celebrated on 22 April every year. Earth Day aims to inspire awareness of, and appreciation for, the earth’s environment. It is currently observed in more than 140 countries around the world. For more information on Earth Day visit www.earthday.org

For more information on Green Office Week click here.

Bringing the healing energy of crystals into your garden not only increases and enhances the energy vibrations of your garden, it will make your plants sing too…

The powerful, healing effect of gemstones and crystals, is not only beneficial for the individual who invokes and internalises their special qualities, they work also to absorb and transmit those qualities you wish to bring to your outer environment too, namely your garden. Being the aesthetic treasures they are, they add enormous beauty and, of course, wonderful focal points of interest. Plants are well known to respond to subtle energies such as words and music and, therefore, bringing the harmonious effects of crystal energy into your garden will revive, reinvigorate and encourage growth in your plants, flowers and trees.

Crystal Power
Crystals are conceived deep within Mother Earth. As volcanic eruptions bring magma to the earth’s surface, so they bring with it the minerals and gasses which are essential ingredients for the development of crystals. As this magma cools and starts to solidify and harden, the atoms begin to bond with each other. This determines the composition and shape of the crystals being formed.

You will find that the same types of crystal that comes from different parts of the world will not all have the same shade of colour or give off the same vibration, though their healing properties will stay the same. Crystals are also influenced by the magnetic field of the earth and this field varies from place to place. Some people find they are drawn to crystals from a specific country. This is because crystals were exposed to different conditions and energies from the earth at the time they were being formed. Here, one must go with your inner feeling and use the crystals you are drawn to, even though it may not be the most attractive or flawless. Use the ones that are in tune with you.

Quartz Crystal
Quartz crystals with their unique ability to receive, contain, project, refract and reflect light vibrate to a very high and exact rate that is beneficial to the whole planet. Here we take a look at three of the most popular quartz crystals, their qualities and how they can be used in your garden space to create just the right effect and feeling…

Clear Quartz
Crystals with a milk base that gain more clarity as they reach the terminated point symbolise our path from being in a cloudy and dull state of consciousness as we progress to a higher, clearer state of consciousness.

Clear quartz helps to give a clear picture to those that are confused and need direction in life. When worn, it works as a mental energiser that protects the aura and amplifies the person’s energy field. The clear white light they vibrate, contains all the colours of the spectrum and so brings a stimulating vibration and re-energises and uplifts.

Clear quartz is also closely linked to the moon. Their energies peak at full moon and slowly fade until the new moon. Clear Quartz cancels the harmful effects of radiation and is good for vertigo, skin, digestive, kidney and bladder disorders.

Use in your garden: Placing Clear Quartz at the entrance to your garden will work for the good of all and bring a good Yang (male) energy to often overly feminine inclined gardens, balancing and protecting these subtle energy frequencies. Place near/under plants that are in dark corners or places where little sunlight is received at the time of full moon to maximise its healing effect.

Milky Quartz
This translucent, opaque, white-form of quartz is calming and reassuring for those who worry a lot. Used to reduce tension, Milky Quartz also keeps the mind clear and focused and helps it to retain information. Possessing the Yin (female) energy, Milky Quartz is a wonderful pacifier and can be used in times of disturbances on all the physical, mental and emotional levels.

Use in the garden: Best placed near water, the receptive energies of this crystal assist water plants to retain the year-round vigour. Keeping the crystal near water will also help to keep the crystals naturally cleansed.

Rose Quartz
This sometimes transparent off-white, pink to dark rose pink crystal is closely linked to the Heart chakra. It helps with self love, brings about inner peace, tranquillity and helps heal wounds on the subtle level. Breaking down the walls we tend to build around ourselves, Rose Quartz is good for attracting romantic partners and bringing peace to our relationships. A dispeller of negativity, Rose Quartz also releases toxins from the body and is excellent for heart and lung conditions.

Use in the garden: Because of their wonderful overall beneficial qualities, it is suggested to place as many Rose Quartz crystals in the garden as possible. Generously scatter them in places where extra soil and plant nourishment is needed and watch your garden come back to life again. They will imbue your garden with peaceful energy and invite and introduce new bird and animal life to your ecosystem. Offset the energy of plants that encroach on others with these crystals and also those that just need an extra little love.

Smokey Quartz, Tangerine Quartz and Rutilated Quartz are other suggestions for Quartz crystals that stimulate growth and expansion and can all be used in the garden to protect, heal and nourish. Gemstones  like Obsidian, Jasper, Tektite, Moldavite and the stones from the wonderfully colour-rich Calcite family bring not only colour  and therefore joy and creativity but a presence of earth energy, that been lifted from the very depths of Mama Gaia to your garden. By introducing crystal energy into your garden you will immediately reap the benefits and feel the shift in energy and bring  even more positive, loving and entirely green benefits with them.

By Angela Wood Myers & Ian Davies

Hidden in the Name
By Wah!

On this double-disc collection, Wah! explores kirtans in a variety of ways, some with solo vocal performances and some in the traditional call-and-response fashion. Hare Ram and Jai Ma offer simple, traditional frameworks for chants and then she goes all the way to incorporating jazz, reggae, and calypso-tinged melodies and grooves on Radhe Bhaj and Ambe Mata, making for both cheerful and introspective moods and deliveries on a varied and laid back album that does what Wah! does best…. connect you to a higher dimension, that sacred space… that higher power! Lovers of kirtan will adore this album and, for those who don’t, Wah!’s expert musical prowess might just convince you…

Buddha Café 2
Various Artists

Serving up some of the hottest DJ s and artists from around the globe, Buddha Café 2 is a blissed out return to the world of sensual electronica. Featuring hand picked tracks from Govinda, Radiophonic, Christophe Goze, Luminous, Wah! and others, the music on Buddha Café 2 takes the listener on a journey into a state of chilled oneness. This collection of music is the perfect backdrop for those Zen moments. Whether practicing yoga, dinner parties or lounging around, chilling out has never sounded so good, so just go with the flow…

Yogalosophy

Yogalosophy is an easy-to-follow and challenging workout routine from superstar Jennifer Aniston’s fitness instructor, Mandy Ingber. The programme includes two versions of a 30-minute routine and a fully-loaded, 55-minute challenge. For those looking for a traditional yoga DVD, this is not classical yoga as it combines other workout exercises within it, but does offer hybrid yoga and toning poses, bringing something a little different and unique to the package. With an introduction by Jennifer Aniston and with the lovely, warm personality of Mandy Ingber coupled with her light sense of humour, the DVD helps you connect your mind, body and emotions, which is, after all, part of yogic philosophy. Accompanied by gorgeous music, this is one you’ll just have to try for yourself!

Available at leading retailers nationwide. For more information visit www.essentialdistribution.co.za or email marketing@essentialdistribution.co.za