Asteya

The third Yama, Asteya, is translated as non-stealing. Deep practice with it encourages not to desire the belongings, conditions, ideas, or anything else of another. In Buddhist practice this is echoed by the second grave precept, "Be giving. Do not Steal." (as written by John Daido Loori).

In order that we are not tempted to steal we are encouraged to recognize that we have desires, but to be modest in them, trustworthy, and respectful in our dealings with others. We may eventually come to realize the inherent impermance in the idea of anything that is "mine" or "theirs" to steal. With this practice, we cultivate the space to be more giving of our resources, posessions, and self.

When teaching students, in assuming the repsonsibility of guiding other people, I must be giving of my resources. I must be accountable to the students and mindful the trust they place in another person to teach them. Although it is good to desire to see students attain correct posture, this should be moderated by respect and compassion for each student's ability.

Ahimsa

I first really put my mind to what Ahimsa means to me when I wrote about it back in December 2007 as part of my preparations to receive the first five Buddhist precepts in the spring of 2008. There are several areas where the Yamas, as written down by Patanjali, and the Buddhist precepts overlap, especially in the area of what are called the "Grave Precepts". This is one that is written so many different ways, from merely non-harming to not take life. The Zen teacher John Daido Loori writes this Yama or precept as such, "Affirm life. Do not kill."

When I have added that positive side to it, the affirmation of life, the concept of Ahimsa becomes much richer and fuller for me. I not only look at how my choices in the world can be a voice for harm-reduction, but for how those choices also cultivate the lives of those around me. It moves me towards slower responses so I have time for greater consideration for the person I am interacting with. It involves being mindful especially when my own irritation arises and learning how not to react instantly. This practice helps me recognize that there are far less harmful ways of achieving results than letting people know I am irritated with their performance. On the occasions when my approach does not mesh well with some one's personality it helps remind me to not hold onto comments, using negative ones to judge myself relentlessly.

These lessons grow my ability to teach. Ahimsa practice moves me towards deep listening, confirmations, and gentle corrections. I watch my students carefully checking not only for adjustments to alignment and posture, but for strain and upset. Strain can lead to injury of the body, which can be an emotional injury as well. I encourage them to make great effort and feel the heat of it, but with compassion and awareness of where they are in the present. I request that they not merely endure, suffering through class.

Marichyasana

Sanskrit:

Marichi - A sage, Marichi is the son of Brahma (creator god) and the grandfather of Surya (sun god). As referenced from Light on Yoga.

Pose dedicated to the Sage Marici

Benefits:

• In the complete pose, with fingers clasped together around upraised leg, the pose strengthens the fingers and creates better circulation around the abdominal organs due to the vigorous contraction of the abdominal muscles.
• Improves the flexibility and strength of the spine and shoulders.
• May help to relieve stiffness and pain in the back and hips.
• Stimulates mental activity and rejuvenates the body.
• May help relieve menstrual cramps.
  

Contraindications:

• There is mixed input as to the contraindications of this pose. Light on Yoga mentions none, only sufficient preparation with proceeding poses.
• People with back injuries should be careful with this pose, may want advice of physician.
  
• There are some sources that note the pose should be avoided for people with either high or low blood pressure.
• Because the pose is stimulating to the brain, it may exacerbate migraines, headaches and insomnia.
• Full pose might need to be avoided if a person is suffering from any ailments of the digestive system due to the deep contracting of the abdominal muscles.
  

Sukhasana

Sanskrit:

Sukha - Ease, easy

Easy Pose ("pose of ease")

In the Iyengar system of nomenclature, Sukhasana and Swastikasana are two names for the same pose. Swastikasana is Sanskrit for Crossed-Limbs Pose. However, a variation of Siddhasana may also be used (feet resting one in front of the other)

Benefits:

• Calms the mind.
• Strengthens the back.
• Mild stretch to the knees and ankles.
  

Contraindications:

• Support knees, especially for any pain or prior injury. Pose may need to be avoided for serious knee injuries.
• Knees should not be higher than the hips. If this is the case the muscles in the groin will harden.

Technique:

• When seated in Sukhasana the knees should be lower than the hips, allowing the hips to be relaxed and open. Use enough support, either blankets or a cushion to lift the body up allowing the knees to lower.
• The feet may be under the knees, crossed legs, or resting with one in front of the other in a variation of Siddhasana.
  
• Extend up through the spine from the sit bones releasing down into a support (blanket or cushion) and upwards
• Stacking each vertebrae, one atop the other
  
• The crown of the head lifts upwards
• The chin tucks in very slightly in order to lengthen the neck
• The shoulders should be releasing down towards the tailbone allowing the heart and chest to be open.
• Arms release down with the hands resting on the legs with either open palms or the first finger brought to touch the tip of the thumb in Jnana Mudra.
  

Adho Mukha Svanasana

Sanskrit:

Adho - downward

Mukha - facing

Svana - dog

Downward-Facing Dog Pose

Benefits:

• If held for a longer duration energy is restored to someone who is feeling fatigued.
• This pose is very calming despite the energizing effect on the body.
  
• Relieves stiffness in the heels and shoulders, may help with arthritis in the joints.
  
• Strengthens as well as lengthens arms and legs.
• Because this pose is weight-bearing it may help prevent osteoporosis.
  
• Lengthening of the spine may help alleviate back pain.
  
• Good inversion for those who cannot do Sirsasana for any reason.
  

Contraindications:

• There are really no contraindications for Adho Mukha Svanasana so much as there are modifications for various types of conditions. Modified, this pose should be accessible to most people.
• Carpal tunnel, wrist injuries -- may be able to do pose with hands on blocks.
• High blood-pressure, headache, or dizziness -- head should be fully supported either on a block or a bolster
• One reference that noted that women in the third trimester should avoid this pose. This was Yoga Journal online and they are likely to err on the side of caution. References by Patricia Walden and Geeta Ieyngar note that women can do inversions throughout pregnancy so long as they feel beneficial.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips and the feet 6-8 inches apart.
  
• Begin with the hands directly under the shoulders then move them forward a hand's distance.
  
• Spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
• Curl the toes under and inhale deeply.
• On an exhalation press through the hands and lift the hips upwards.
  
• Lengthen through the arms and turn inner elbows so they "face" each other.
• Keeping the shoulder blades moving towards the tailbone, open across the upper back. Head should be relaxed or extend through the crown of the head with neck and throat equally open.
• Draw the belly in and up towards the heart center.
  
• Hips lift and sit bones tilt upwards.
• Lengthen through the back of the legs by engaging the front of the legs.
  
• Heels project down and back, even if they do not touch the floor. Toes will eventually lift off the floor.

You must be in a state of Yoga

On September 5, 2008, I started taking a 200+ hour teacher training course for Hatha Yoga in Portland, Oregon. Although I'd successfully completed a shorter, beginning teacher training course in Seattle, Washington, in the spring of 2006, this is my work towards becoming a Yoga Alliance certified teacher.

In July 2007, I spent a week up at Brietenbush Hot Springs attending the first level of training for Phoenix Rising Yoga Therapy. I learned adjustments and assists for several poses, many of which were new to me. I found this to be a deeply affecting retreat but I remained uncertain if this was the direction I wanted to head in.

I had been studying Kripalu yoga with a teacher at Yoga Shala in Portland, however, the timing of it sometimes made it challenging to get there each week. I was really needing a more intermediate class, however, there weren't any taught at times I wasn't working or teaching yoga already. I found Prananda studio purely by Google proximity search, it is the closest to my house. I liked the teachers' bios on the website and decided to drop in.

Over a year later I keep going back and the feeling of being at home there has grown. In some ways I have found it easier to feel like I fit in with the group of people who make up Prananda, students and teachers, than I have felt in my Zen community! I thought about the teacher training program for many months. Finally it was truly obvious -- I want to become a certified teacher so I can be offering yoga to a larger audience than the community center where I teach. The place I felt at home studying yoga offered training, it seemed to be the right fit to pursue my longer commitment to training there.

My next steps in pursuing my education in yoga will be to undertake the path to certify as a Yoga Therapist. I'll be doing some exploring of programs before I decide where to do this study, but it is where my teaching practice now calls me.

I used to have an old blog called "Yogastha Kuru Karmani" where I wrote about my training, used it for perfecting how to describe asana to people, and details on pranayama techniques. That content will be moved to the Samatha Yoga site to eventually grow the resources here to support a home practice.

Why "Yogastha Kuru Karmani"? I had a desire to use Sanskrit to describe this blog, something that reflected that it was related to my studies of yoga. In doing some translations I came across the word yogastha as having a meaning that is "abiding in the discipline of yoga" and it felt like I was on the right track. When I researched this word further, wanting to really get into that hint of definition I found that it is part of a famous quote in the Bhagavad Gita.

This is something Krishna says to Arjuna, "Yogastha Kuru Karmani". The Gita emphasizes that this means**, "Wherever you may be, and whatever you may be doing you must be in a state of Yoga. You must be closely linked up with the Universal Soul. You must be closely linked up with the Divine, and thus linked up, you must perform your activities." (**reference for this translation)

That sums it up pretty well. The study of Hatha Yoga must be joined up with the concept of the Divine. For me, with my Zen practice, I see the Divine as the BuddhaDharma. If yoga means union, it must be that each thing I do must be in union with the the teachings of Buddha and the many Dharma teachings available now.