Breathe, surrender, let go

Picture and link to an article about hipopeners from Yoga Journal. Informative and suitable for this week's focus, which is; yes Hipopeners. Hope to see you during the week!
http://www.yogajournal.com/basics/1808

Blissful Mondays

I love Mondays! A few years ago, those words would not have been uttered in my mouth, nor typed. But these days I cherish the first day of the week. I start my week with an office yoga class, bright and early, and like today when I'm walking down the street towards the company where I teach, I love the feeling of a new week unfolding. New and fresh, with a lot of potential a head. And there's something about sniffing in fall's crisp morning air. And getting up early. When the city's still asleep, it's dark out and the only light comes from the candles you've lit. A cup of hot tea and just listening to the special sound of silence that you only find in the very first hours of the day. Morning bliss. Monday bliss.

My job as a yoga teacher gives me so much satisfaction, and I love that I can achually make a living out of my passion. I am living my dream.

Yesterday I deactivated my Facebook account, and felt an immediate sence of freedom and release. Beacause FB doesn't really bring me much of substance, a part from one, very cool music group. (Widen my musical horizon, please. Check it out, it's open to everyone, filled with great tunes!) Maybe I'll feel the desire to come back soon, but until then life seems more beautiful and real without it.

I broke my camera recently, but as soon as I get a new one (Ah, dreaming of a Leicha V Lux-30) I'll start posting pictures for weekly sequences.

Yoga Journal have several good sequences and tips for your home practice. Check out this link for a little yoga destressor at your desk; http://www.yogajournal.com/officeyoga/.

This week's physical focus will be HIPOPENERS. We'll work on the consept of creating space; Noticing the pause between breaths. The pause between moving in and out of the different asanas. Imagining the pauses beteen the poses as achual poses. Can you reside in the pause?

So come flow with me this week. My dynamic flow classes are juicy, challenging and fun with a long yummy restorative relaxation at the end of class. In my other flow classes, we move more slowly, going deep into our practice and listen to the sound of silence. We need a little bit of both, so check out my weekly schedule at http://www.siljebjornholt.com/, and find the class suitable for your needs and desire<3


Go comfortable in the direction
of your dreams,
live the life you have
imagined.

As you simplify 
your life,
the laws of the universe
will be simpler:
solitude will not be solitude
poverty will not be poverty,
nor weakness weakness.

Henry David Thoreau

Do what you love and do it often

Yoga heals

How long it has been. I've felt a desire to blog for a while, but much has happened the last few months so I haven't had the inspiration nor the energy. Until now.

Life happened, as it tends to do; I lost my beautiful father on a rainy day this August. I was so very fortunate to be with him, next to his bed the night before he passed away, and I was sitting by his side as he took his final breath. One of the strongest, sadest and yet most beautiful moments of my life. I experienced a great peace in the moment of his transition from this life into something, somewhere new.

The days and weeks following his death have been filled with sorrow and yet much beauty. And in the midst of it all I've had my yoga practice. Of wich I am so very grateful. I find much shelter, peace, therapy through this practice. When things seem unbearable I breathe, move my body, find the soft spot, a gentleness; and then the pain becomes less intense, and sometimes it transforms into something else all together, something good.

"Yoga teaches us to cure what need not to be endured
and endure what cannot be cured."
BKS Iyengar

For my teaching schedule this week, check out my webpage http://www.siljebjornholt.com/


I am looking forward to sharing all the different layers of this beautiful practice with you, this time from a different continent:)

Sweet dreams

The Beauty of a Home Practice

My stay in New York merely consisted of yoga, yoga and yes...some more yoga. The Teacher Training and my practice were my only focus and concerns, so for half a year I was fortunate, so very fortunate, to be able to fully emerge myself into my practice; 6 days a week, sometimes (more often than not) two classes a day, I got to study with great teachers, established a steady pranayama and meditation practice, ate wisely and almost didn't touch a drop of alcohol. And I spent many hours reading books about everything from anatomy, philosophy to the history of yoga.

One of the first things I did when I returned to Oslo a month ago, was to roll out my mat and do a very gentle practice (which felt soo nice after somewhat of a jet lag and tight shoulders after carrying all my suitcases.)
But I mostly did my practice that morning as a reminder to myself that I have my yoga with me at all times. Before moving to New York I had a very consistent home practice, and I needed to reassure myself of what I already knew; 'nothing more than rolling out my mat is required for your practice to happen'. The real juice and depth of this practice often lays in our own home practice. Why? Because if we first get past the obstacles of the lack of self discipline; practicing alone can really open us up to an intuitiveness of what the body needs and where it wants to move. Some days what you need is a vigorous and intense practice, whereas other days your body and mind need a slooow honey-like flow. Some days you feel like practicing in silence, and there are other days where Led Zeppelin is a great accompany for your Virabhadrasanas (Warrior Poses). One of the many positive side effects from my practice is that it's become easier to tap into the wisdom that resided within, the place inside of me which knows what I really need; whether it regards my body, relationships, food, lifestyle choices etc.

I think Erich Schiffmann describes the moment when yoga became 'his' so clearly in his book Yoga, The Spirit and Practice of Moving into Stillness;
 "...It took me a while before I was able to describe what had happened, but as I look back, I can see that this is when yoga finally became mine. I finally "got" how to to yoga. It finally became clear. It's internal. It's a way of listening inwardly and of being guided from within. Therefore, put simply, the basic technique is to go within and listen and then do as the within is prompting you to do. I had learned from Joel how to learn from my own practice and thereby be my own best teacher, rather than always going to someone else for information, inspiration or technique.  Yoga was no longer just a dicipline, no longer something I did "because it's good for me" or because it might help get my head together. It became an inspired, creative act- more meaningful and more fun!"


The first week after my return was a whirlwind of happiness, friends and family, late nights, good food, wine and the flue. I took some days off practicing and experienced some difficulties motivating myself once the flue was gone. I then remembered a great tip I got some years ago; Simply roll out your mat and see what happens. And just let it lay there for the days to come. And YES, such a great tip. Before long I was back into my dedicated practice again. There are mornings where it feels more like a hassle where all I see is the dust underneath the sofa, but usually after I've practiced for a while, my mind settles down, I find the moment of stillness where all there is, is my body and my breath, right here right now. And afterward, blissful, sharp and happy, I remember again why it is that I am so drawn to this lovely practice.

If you want to start a home practice but aren't completely sure about how to sequence, here are a few tips that might be helpful: ( I advise you to take an intro class or some hours with a qualified teacher if you are completely new to yoga. Alignments principals, breath awareness and general information about health concerns are best explained face to face, and not through the internet).

-Don't necessarily aim for a 90 minute practice. Anything goes, and you can reap great benefits from a 20 minute practice. Think of your home practice as a little extra bonus next to the classes you take. Finding the self discipline to do yoga alone can be challenging, and therefore aiming for shorter time in the beginning may seem more duable.

-Practice in a clean spot and remove any unnecessarily clutter on the floor.

-Have a blanket or two handy, and other props such as blocks and a belt if you need it. If you don't have yoga props at home; improvise:) Towels, belts etc will do the trick.

-Turn off your cell phone and make sure that you can remain undisturbed.

-This is an example of a 30-40 min well-rounded practice; I'm assuming that you already have some experience with yoga as I'm not explaining transitions or alignment points.

-Use some moments to arrive, sit in Sukhasana (legs crossed, spine upright, palms resting on thights) close your eyes and just start by noticing the present moment. Tap into your breath, make an intention for your practice, chant OM or simply sit with eyes closed for a couple of moments and just be.

- Come on to all 4, do some rounds of CAT/COW -> Adho Mucha Svanasana (AMS); Downward Facing Dog-> Plank->AMS->Plank->AMS-> walk hands to feet-> roll up vertebra by vertebra and step in front of your mat-> Tadasana (Mountain Pose)

-Some rounds of your prefered Sun Salutations (SS); for ex 3 SS A and 2 SS B. (If this is Greek to you check out Sun Salutations A and B (Surya Namaskara A, B) on You Tube.
Sun Salutations create heat and stamina, linking each movement with the breath.

-Tadasana with eyes closed, focus on the breath and see if you can tap into any potential shift of energy now.

-The follow up your practice with a Standing Sequence; For Example: Virabhadrasana 2 (Warrior 2), Peaceful Warrior, Utthita Trikonasana (Triangle), Ardha Chandrasana (Half Moon), Parsvakonasana (Extended Side Angle).
Link poses together, hold for shorter time (under 5 breaths) or longer (maybe 10 breaths), take vinyasas (Plank; Chaturunga, Upward Facing Dog, Downward Facing Dog) through the different poses or go straight back to Downward Facing Dog.
Make sure to do both sides; both left and right. And just see if you can listen to your body and what you need. Think free flowing and less rigidity. If you miss something, if you don't really get it; simply tap into your breath and think about linking your breath with movement, like a moving meditation. (Remember that you can always ask your teacher any questions you might have next time you're in class, I'm sure he or she will be glad to share some tips about starting a home practice; I know I would:)

- After your standing Sequence come to stand in front of your mat in Tadasana and move into a standing balance pose like Vrksasana (Tree Pose). Both sides.


- Then take a vinyasa or go straight back to AMS, Downward Facing Dog -> Jump through to sit (or just sit down) -> a Simple Backbend like Setu Bandha Sarvangasana (Bridge Pose) 3 times, followed by Apanasana (Knees to chest); Supta Padangusthasana w/belt (Reclining Big Toe pose) and Thread the Needle.

(-If you have an Inversion practice, use your blanket(s) and come up to Halasana (Plow) followed by Salamba Sarvangasana (Supported Shoulderstand)-> Halasana.)

-Simple spinal twist followed by Savasana. (For as long as you like).
.
-End seated in Sukhasana as you started with your eyes closed. Return to your intention or chant OMs. Palms together in front of your chest, bow down the mind to the greater wisdom of the heart and thank yourself for having practiced yoga. Namaste <3

(I am going back to NYC in a week and I'll stay for the entire month of April. Will be back in Oslo teaching full time from May 9th.)

Little darling, the smiles returning to the faces

I've decided to go back to Oslo next Thursday, which means that I have another 7 days to enjoy my lovely NYC before returning to Snowland, where dear friends and family await. Alas, the yoga sequences and the tips about the city that I wanted to post soon, will be postponed a bit longer since I'll be busy packing and preparing for my departure. I will of course continue to write from Norway as I really enjoy writing my blog; this outlet where I get to write about my passion for yoga.

And when April comes I'll be back in NYC again, just in time to see the leaves in Central Park turn into shades of light green. Although NY is freezing cold these days, I have a feeling that spring is in the air already. People's faces are more open and smiley as they pass me by on the streets, the days are longer and the sun is shining.

If you feel that you need some more light and sunshine in the last remains of your winter days, try some heart opening and uplifting backbending sequences in your home practice. We did a lot of them in Carrie's class tonight and I left class feeling happy and light as a feather.

Dwi Pada Viprarita Dandasana; a young Mr Iyengar in Light on Yoga and us in class tonight. 

The cold weather and heavy clothing can make your body compress, almost as if you're shrinking, so it truly feels great to expand your limbs and open the chest. 

Enjoy the remains of your week, may it be filled with light and glimpses of spring!

Breathe

Smile, breathe and go slowly.

Thich Nhat Hanh

Even though I practiced Pranayama before coming to NYC, my practice was never consistent. When I did have the discipline to do it however, I always felt better after. But it wasn't until I moved here that I got a regular Pranayama practice. Like with meditation it takes consistency and regularity to be able to master the art of yoga breathing, but don't let that discourage you from doing it every not and then if that's all that works for you. You can still experience benefits such as deeper states of relaxation, feeling balanced and a heightened level of concentration. Or as Mr Iyengar puts it in his "Light on Pranayama", p.10: "The  practice of Pranayama develops a steady mind, strong will-power and sound judgment."

Here's a little knowledge refreshment for my yogi readers, and perhaps some new information for my non- practitioner friends, before moving on to the techniques.
Many people living in Western societies today mostly associate Yoga with Asana (the physical postures we do in Yoga), perhaps not aware that when we speak of the discipline of Yoga; Asana is only one of its eight limbs or stages. Pranayama is another.
The path of Yoga is a scientific, systematic and spiritual approach that can help us live harmonious, better and more meaningful lives, and might ultimately lead to liberation; a state of pure bliss.
The Eight limbs of Yoga are different guidelines that together form the structural framework for our Yoga practice, prescribed by Patanjali; often considered the father of Yoga.

These different stages are:

1. Yama: Universal morality, like Ahimsa; nonviolence
2. Niyama: Self observances and self discipline
3. Asana: Physical postures
4. Pranayama: Breathing techniques
5. Pratyahara: Control of the senses
6. Dharana: Concentration
7. Dhyana: Meditation
8. Samadhi: Complete absorption, union with the Divine, Bliss

Pranayama, the art of Yoga breathing, is often described as control of the life force; Prana. BKS Iyengar writes in his book, "Light on Pranayama" that;
"'Prana' means breath, respiration, life, vitality, energy or strength. [...]'ayama' means streach, extension, expansion...restraint or control. 'Pranayama' thus means the prolongation of breath and its restraints." p.13.

With that said, here are some things to have in mind before practicing Pranayama:

-Many people find it beneficial to do Pranayama after their Asana practice as the body is warm and the joints lubricated. The physical practice makes it easier for the body to sit still for an extended period of time. The mind is also often more still and relaxed after Asana, which makes Pranayama easier.

- Practice on an empty stomach.

-Take some time before starting Pranayama, allowing your focus to settle within.

-Sit up with the spine upright. If this is challenging for you, try sitting with your back against a wall. Sit upright yet without hardness and rigidity.

-Keep the knees below the hips so elevate the floor if necessary by sitting on blankets (if in Sukhasana or Siddhasana) or sit on a block in Virasana.

-Broaden across the collarbones, shoulder blades rolled up and down the back. Soften the heart and relax the facial muscles.

-Change the crossing of your legs if they fall asleep, or stand up and move a bit if it becomes unbearable before continuing.

-Know that you can also do Pranayama laying down on your mat with a bolster or blankets behind your back to open your chest. Make sure that your chin is slightly tucked in towards your chest (you can also place a little rolled up towel behind your neck). Legs straight, or bent w/ feet on the mat if knee issues, buttocks are also touching the mat.

-End with meditation and/or Savasana.

-I also want to mention that some schools of Yoga, like the Iyengar tradition, believes that one should have somewhat mastered Asana before starting a Pranayama practice, where as other traditions in cooperate these breathing techniques right away. 
The 3 different Pranayama techniques I'll share are some of the most common ones, many of you have probably been introduced to these in yoga classes already.

Seated Pranayama:

-Seated on blankets or block. Focus inward. Relax, take a few moments to arrive.
Then start w/ Ujjaji. (ca 5 min)

- Viloma 1(5 min)

- Nadhi Shodana (5 min)

- Seated meditation (5-10 min). Your meditation of choice if you already have a meditation practice. Or you can meditate by simply focusing on the area of your nostrils where the breath enters and exits. Whenever your mind wanders try to return to the focus of your nostrils without getting too wrapped up in your thoughts.

(More on meditiation later in another post).

Ujjayi w/deeper exhalations
"Victorious breath"

Start by narrowing the pass way in the back of the throat, making a whispering sound with your breath. Make the breath smooth and even and not too loud. Just loud enough that you, and maybe a person sitting next to you can hear it.Make your inhalations and exhalations smooth, and allow there to be a natural space in between the breaths. Notice this space.

After a couple of minutes with even breaths start deepening your exhalations. Make sure that this feels good and not forced. If it doesn't feel comfortable simply return to normal Ujjayi breathing or breathe naturally for a while.

Deeper exhalations than inhalations have a calming effect on our nervous system, and may promote a sense of well being and profound relaxation. It is a wonderful tool to use when feeling anxious or agitated.

Viloma 1

Breathing technique where the inhalation is divided into 3 parts with pauses in between each part, followed by one long, smooth, uninterrupted exhalation.

First inhale and exhale all your breath. Then start by inhaling 1/3 of your breath (on the count of 3) in your lower abdominal area, from the pubic bone up to the navel. Pause.
Inhale again (on the count of 3) from your navel up through the side ribs to the armpit chest area. Pause.
Inhale the rest of your breath (on the count of 3) from your chest up to the collarbones and throat. Pause.
The exhale all your breath from the throat all the way down on the count of 9.
(If you have the lung capacity you can amount the inhales to 4 and try exhaling on the count of 12).

Take a few belly breaths then repeat several times.

If you get a feeling of unease, simply stop and return to Ujjayi or normal breathing for a while before trying again. Like with all pranayama techniques; make sure the breathing is soft and never forced.

Nadi Shodana

Digital Pranayama, alternate nostril breathing.

This breathing technique balances the left and right brain (Ida and Pingala). It creates balance and a sense of equilibrium, and purifies and calms our nervous system.

Use the right hand, the thumb and the pinkie and ring finger on the nose. The pointy and middle finger bent into the palm. Make sure that you allow a slight bit of air to enter through the closed nostril.

First exhale all stale air from the lungs. Start by inhaling through the left nostril, closing the right one with your thumb. Then close the left nostril with the pinkie and ring finger, and exhale through the right. Inhale right, close, exhale left. Inhale left, exhale right.

Continue for several minutes like this. Smooth, even Ujjayi breath when doing this digital breathing, never forced. Allow a natural space in between the breaths.

After finishing this Pranayama sequence just sit and observe any potential changes in the body or the mind. Then follow with your meditation of choice and or Savasana.

Good luck! Feel free to ask if you have any questions <3