Join us in creating prosperity! We will be practicing a Kundalini Yoga meditation together as a group to cultivate prosperity in our lives, in our community, and in the world! This is a very powerful meditation that can be done in only 3 minutes a day! As you might have already noticed over the last weeks, we are practicing this meditation in every Kundalini Yoga class at YogaSoul. Look below for details about how to practice this meditation on your own at home. Come to any Kundalini Yoga class to get clear on pronunciation, music, posture, or any other details of this meditation.
This is a unique opportunity to ride the wave of this energy we are creating as a community. There is strength in numbers and we are always more powerful when we work together. So if you choose to practice this meditation on your own at home, take a moment to think about all the people that are doing this meditation at this time. Connect to them. Ride the waves of this energy and allow it to ripple out into the world around you. Allow prosperity to manifest…
Meditation for Prosperity
“This meditation can be done for up to 11 minutes. It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan
9/5/2011 TVA What? How to get that flat belly…
Denise Bunch
Have you ever heard a teacher or fitness person discuss the TVA? What is that you say?….well, it is our transverse abdominus muscle. It is the key muscle in our torso structure and one that does so much for us in our daily lives and we don’t even realize it! We all focus extensively on that 6 pack either in the media or in fitness centers and commercials. When from our abs we are not really looking to have a six pack. The purpose of the abs is to offer stabilization to our body and to secure the center of our body. The outcome of that is that flat tummy that we all look for.
The transverse abdominus wraps around the torso from the front to the back and from the ribs to the pelvis. The muscle fibers of the TVA run horizontally, similar to a corset or belt. It helps with breathing, stabilizes the spine and compresses and holds the internal organs. This is the bodies natural “weight liftng belt” and called the “corset muscle”. What better way to work it than to focus on a system of exercise that will achieve all those things outlined above. In pilates we focus on the “powerhouse” the torso as outlined by Joseph Pilates some 40 – 50 years ago. He came up with the basis of the system we use today for exercise and focus on the center and core of the body. Pilates is a long term, life long exercise program for everyone, teenagers, men, women, of any fitness level, as you do pilates your fitness level improves, your muscles feel more toned and you gain balance and good posture.
Try a mat pilates class or inquire about equipment. As you try this program you will see that it is lifelong and a fun way to improve your fitness.
6/4/2011 Summer Heat Nicole Nardone
It’s here! And it’s hot. That sweet season of sun and freedom is finally here. And some of us don’t know what to do with ourselves.
In Minnesota, we have no choice but to adapt to dear mother nature. Blizzards, tornadoes, heat & humidity. I like to think of these extremes as a blessing. A bold yet compassionate reminder to remain flexible. Change with the seasons. Enjoy the polarities of life. Ride with the energy of nature, not against it. We are lucky that our seasons are amplified here in Minnesota. In the winter, everything sleeps quietly, nudging us inward to what is always still. In spring, storms clean us out. We get to be new.
And then dear summer arrives! All bright, chaotic, and lovely. Summer really isn’t a time to initiate new endeavors. It’s a time to reap what you’ve sewn. Lie in a hammock while you sip fresh squeezed lemonade and eat swollen, sweet, home-grown tomatoes. Summer is my favorite
The sunny season only lasts a short time in Minnesota. But the days are long. We like to pack it all in: the visitors, the camping, the family trips, the festivals, fairs, the construction, gardening….ufda! That’s the energy of summer. It burns quick, bright, intensely. And it’s over before you know it.
This is also the energy of fire. We all have a delicate balance of water, fire, earth, air, and ether elements that make us who we are. We are made from the same things the earth is made of – the five elements. The changing seasons affects this harmonious balance. Summer – burning short, quick, passionately – is the energy of fire. So summer can be an unpleasant season for those of us (myself included) whose fire element is off balance. This can create heat like symptoms in the body, mind, and spirit. Physically, when there is an imbalance of fire it can cause inflammation, pain, and improper digestion – among other things. Think hot, red, sharp, and penetrating sensations: Like flames of a fire. Too much or too little fire also shows up in our minds and emotions. It may manifest as intensified emotions such as anger or frustration. You might also experience the opposite end of the spectrum: fatigue or apathy. Mentally it can cause racing thoughts, feeling scattered or confused, or a general inability to process all the stress coming at you. Some of us with a more fire-y constitution (me again!) have a hard time in this transition to summer. This always shows up for me as an inability to quiet my mind at the end of the day. I find myself up at all hours of the night thinking mind racing with to-do lists, exciting new ideas, joyful planning… Sleep is the very last thing on my mind. The next morning, I’m exhausted.
But there is hope! There are many techniques to realign yourself with the flow of nature. Yoga offers a wealth of practices to manage your fire:
Check out some of our events and workshops at YogaSoul this June geared towards winding down, calming nerves, and turning inward: All perfect ways to balance your fire element. One wonderfully effective breathing technique to cool off (physically and emotionally) is Sitali Pranayama(click the link for a ‘how to’ on this breath). This is a quick, easy, and very effective breathing technique to cool down the body, mind, and emotions. You can do it sitting in the car, at your desk, wherever. Imagine you are sipping cool water through a straw and it is nourishing and calming your insides.
Summer is short so live it up. Just make sure you don’t burn yourself out. Taking a leisurely walk in nature can be a soothing activity. Preferably in the morning while it’s still cool… under a shaded, green, leafy canopy of trees. Notice the small, simple pleasures that exist all around you. And this is Minnesota after all… Go jump in a cool lake! Spending time in nature always realigns us with our own natural rhythms. Savor the fruits of you labors, breathe deep, and take time to just be.
Comments? Questions? Want to learn how to reduce fire in your unique constitution? Contact Nicole: nicole@yogasoul-center.com
3/29/2011 Do You Have a Teen Athlete? Denise Bunch
Participation in high school sports is at an all time high with a reported 55.2% of students (that’s 7.5 million students) taking part in the many different athletic programs that are offered to them. This is great because they learn early to focus on a healthy lifestyle. However, frequent activity in one particular sport is very muscle specific. In this situation, there can be a tendency to over work certain muscle groups. This can lead to injury down the line. The need for cross training the body to provide balance, maintain correct alignment, and prevent injury becomes extremely important. Pilates can provide this cross training opportunity, with the use of the basic pilates principles, concentration, centering, control, precision, breath, and consistent movement. With Pilates the core of the body is utilized and muscle conditioning is enhanced. The result is a more well rounded, healthy, and successful athlete!
Here at YogaSoul we have several options for your teen – mat classes, private, or group equipment training. Our highly trained pilates staff would be happy to answer your questions. Visit the Pilates FAQ page for more information, register for a Mat Class or a Private Pilates Session. Feel free to call or email us (info@yogasoul-center.com) with any and all questions!
*Statistics from ACE Fitness Journal Nov-Dec 2010
2/17/2011 March Wellness YogaSoul Staff
It’s that time of year….New Years resolutions are starting to fade away…and the summer still feels a long way off. We at YogaSoul want to inspire you towards your healthiest life in every moment….so we are issuing a challenge. Take excellent care of yourself this month and we’ll offer the incentives!
Join us for the first annual March Wellness Challenge!
Here’s the scoop:
1- Pick up a score card at the front desk, write your name on it and keep it with you this month.
2- Each day write down your points total. You can earn points for things like: taking classes at YSC, eating a healthy snack, trying a new class format or getting a full nights rest.
3- Total your points each week and update the “Leaders Board” in the YSC lobby
4- At the end of the month total your points for the whole month and turn in your score card by April 3rd. Winners announced in April 5th newsletter.
We’ve got some killer prizes for you…see the complete packages featured in the YSC lobby this month. Just a few of the things you could win: 10-class pass, Fearless Chocolate, Bath Bomb, ½ hour Personal training on the Pilates Equipment…and much much more!
1/28/2011 The Grace Within Kirn Kaur Khalsa
Just this morning I was reflecting over the many many many hours spend
at Ladies Camp with Yogi Bhajan.
We did wild things: climbed walls, marched with babies in baby
carriers on our backs in the NM dessert, did our own security for the
camp, cooked our food, washed our own dishes and clothes, build and
sat in mud-pits, gathered in sweatlodges, took turns as we sat for
many 72 hour long meditations, hand stitched our ripped big top back
together after a torrential storm….and on and on it goes.
During these summers we got to disconnect from life as we knew it, and
immerse ourselves in the company of just women with Yogi Bhajan as our
only male polarity, and it was transformational.
Because no one had ever told me that as a woman I contain the powerful
energy of creation. That through the purity of my heart, I could
learn to beam my psyche to create my life.
That prayer is not sitting down and closing my eyes and repeating some
words, hoping someone would hear them and comply with my wishes.
Instead I learned that prayer was my every projection, my thoughts,
words, actions. At first it was a bit overwhelming to be told again
and again that we as women were the nucleus of it all. That women
hold the power to bring peace, save generations from falling, and keep
families together. Of course the main question we had was: Well,
what about him what is his responsibility, what about the government,
what about…. Basically we were asking those questions which helped
us to identify that we had been afflicted with: no way its my
responsibility…..too big….
Yet, at our camp, as I practiced the art of living simply, doing
yoga and tons of meditations, day after day, week after week, I did
feel a sense of power which I had never experienced. A power from
the connection to my pure heart. Not the power of dominance. A power
of merging, of flowing, of allowing.
And life was forever changed. Now that I had “tasted” it, I would
notice each time I tried to disconnect and not stay present with what
was, that I in fact was giving up on an opportunity to bring healing.
I was taught that grace was lipstick and polished nails, but I found
grace within. It was and continuous to be a journey of reflecting the
light of my soul and the purity of my heart versus my fears and
contractions.
Each morning as I rise before the sun and do those practices so I can
beam my power as a divine woman I am grateful for those wild months we
spend together in our tents confronting life as we knew it.
Because life can now never be the same again
Sat Nam
12/1/2010 Yin Feeds Me Jill Carey
A while back I found myself increasingly exhausted. Not just an
after lunch carb crash, or because it didn’t get enough sleep the
night prior, I’m talking deep in my bones, at the core of my being,
exhausted! I was exclusively practicing yang type yoga (active). I
was working full time and teaching a few yoga classes a week. Pretty
much I was “do”ing about 90% of my life and “be”ing about 10%. I
was BURNED OUT!
I recalled hearing and reading about Yin Yoga pretty much by chance
and didn’t think much about it at the time. It was one of those times
when a seed was planted and I didn’t even know it. I remembered
this Paul Grilley guy on a DVD about the Anatomy of Yoga and that
he also taught Yin Yoga. Paul made so much sense to me about the
individual anatomy of yoga practitioners that I thought maybe what
he has to say about Yin Yoga will resonate equally. So, being at
my wits end with my fatigue, I purchased the DVD and after my first
practice I was hooked. This was a bit alarming to me, because I’m
not a big hype type person, hopping on the band wagon and allowing
something to change my life in an instant. Rather, I’m cautious,
reserved, I try to sleep on things…
At the end of the first yin practice on the DVD, he had the students
stand up and raise their hands over their heads. I couldn’t, I could
only bring them up to my shoulders. All of my energy was depleted. I
kind of freaked out on the inside! I thought, oh my god, what is wrong
with me. So I did what I could and that was to just sit down and finish
watching the DVD and when it had concluded, I turned if off and sat
a while in silence. My exhaustion forced me to “be” with myself, to
see myself at that moment as I was, open, vulnerable, sad, intrigued,
engaged and tears welled up in my eyes and I wept. I knew I needed
to practice Yin Yoga the following day, and I did, and I still do. As
my Yin Yoga practice has continued, now I can easily engage in my
normal activities following the practice. When I went to study Yin
Yoga with Paul Grilley I had asked him for his feedback about my
experience in not being able to raise my hands above my shoulders,
and he said rather casually, “you must have been pretty tired and in
real need of bringing balance in to your life”. Hhhmmm, why didn’t I
think of that? ; )
I tell people Yin Yoga “feeds” me in a different way. It allows me to
focus on my breath, my prana, my chi, my life force because first
and foremost, without my breath, I will not be alive. The ebb and
flow of my breath is grounding, fluid, supportive and calming. In each
Yin practice, I get to, at first, notice the areas of my body that I’m
clogging my energy/holding tension, as time passes in the long holds,
I get to witness the shift of trying to force the sensation of my body
or mind away and begin to allow them to exist. The more we fight
something, the more we allow it to occupy and control us; that, me
against the “IT” mentality. Yin Yoga encourages me to “be” and not
do or act. I get to listen to the whispers of my body with my heart.
I get to practice letting go of my ego and live fully in the present.
Each practice my body responds uniquely, therefore I the physical
positions look different. I love the ability to express my wisdom and
authenticity through my body and therefore it supports, encourages
and strengthens my intuition. On the physical side it stimulates the
connective tissues, stresses the joints in a good way and maximized
my range of motion.
As I age, I find the demands on my body change, therefore what
I “feed” my body changes too. I feel blessed to have found Yin Yoga
as a way to compliment my yang style practices. I am pleased to
say, that my Yin Yoga practice keeps me in balance and I am no
longer exhausted. It is now a proactive, maintenance type practice. I
am a Yinster and I love it!
(Note: Yin Yoga is meant to be a compliment to yang type yoga. On
average, practicing BOTH is very important!)
11/29/2010 My Story Pavitar Singh (Tom Murphy)
George Harrison wrote “if you don’t know where you’re going, any road will take you there”, but I disagree, not every journey begins with a destination in mind. I chose the road of Kundalini yoga two years ago with absolutely no notion of where it would lead; in November I was certified as a level one Kundalini Yoga instructor.
In our society we are trained to pay close attention to what we want to be in life, we spend far too little time considering how we want to be in life. Kundalini yoga is a technology that connects us to that place of intuitive knowledge within, where we can answer those questions of how to be.
Level one Kundalini Teachers Training has re-defined for me what it means to be a teacher, and opened the possibility that I always was a teacher even though I had never led a class. The nine-month curriculum is challenging and fulfilling, and the trainers are the “All Stars” of the yogic world. Every trainer brought his or her unique perspective to the class: their stories and experiences were varied and informative, their styles complementary and insightful. Throughout the nine months the trainers and the Yoga Soul staff held the entire group in a space of compassion and love that was both moving and uplifting. Passion about, and commitment to Kundalini Yoga as taught by Yogi Bhajan is like a seed they planted in each student, What bloomed within each of us is a priceless because in addition to being a comprehensive and complete introduction to being a teacher in the Aquarian age, this course was a guide to living a full and complete life in the Aquarian age.
If you long to connect with and make peace with your true self, if your heart is calling you to a different, more authentic path, even if you have no destination in mind, the level one Kundalini Yoga Teachers Training will forward you on your journey.
It turns out that I am a teacher, always have been, I just never knew it.
11/5/2010 Trying Something New Denise Bunch
I first tried Pilates during the time I was in yoga teacher training many years ago. I did a video class and, honestly, was not too fond of it. I thought, Pilates isn’t for me. A few years later I started noticing how different things that I have experienced changed with getting older . Plus, I had a friend who was going on maternity leave and was going to need someone to sub her Pilates classes….so, I decided to try Pilates again.
I started studying with my friend to learn the basics. I was shocked at how different my experience was this time. It was the right time for me and Pilates! I loved the feeling of a new, different and stronger core engagement (both in my abdominals and in my back)!
And then another unexpected thing happened…my yoga practice changed as well! By focusing on the abdominals I found more strength in balance poses, better posture and more length. It even helped to counter the weakness from a c-section I had some years before which I never thought I would fully overcome.
Also, I just loved how Pilates work made me feel, I didn’t necessarily sweat in class but I was feeling healthy muscle use and definitely was more toned within a short time. I would recommend Pilates to everyone…even if you’ve already tried it, now might be the time for you and Pilates!
10/25/2010 My Soul Sings Nirmal Kaur
Yesterday was not only a spectacular Full Moon…it was a “true” blue moon….which means there were two full moons in the same zodiac sign. I’m not usually one to pay much attention to astrology except in reverse. What I mean is, I don’t look up astrological information to know what’s coming….but I do notice when everyone I know is experiencing some kind of challenge/shift/opportunity and almost always this correlates to some kind of astrological thing-ah-ma-bob.
So, for the week leading up to this Blue Moon I have felt S-T-R-E-S-S-E-D! I often felt a huge weight on my chest and when I looked at my to-do list I just wanted to throw my hands up, hide in my cave and pretend the “real” world didn’t exists. I went through about 3-4 days of this feeling totally helpless…and then I remembered: I have TOOLS to handle situations like this!
One of the totally awesome things about Kundalini Yoga is that there is always SOMEthing we can do to make ourselves feel better. For me, my go-to tool when I am feeling overwhelmed (or disconnected from God, or unsure of what decision to make, or even just really happy) is Japji.
Japji is the “Song of the Soul” and it was written by a super-awesome teacher who lived in India a few hundred years ago called Guru Nanak. Japji is a 40 verse poem/song/prayer. They say that each verse relates to one element (earth, water, fire, air, ether) and one chakra. The first verse relates to the 8th chakra and ether element (so the most etheric, “out there” quality we have as human beings)…and then the energy of the sound current travels down through the chakras until the very last verse, which relates to the earth element of the 1st chakra (or our most rooted, physical element). When I chant Japji I visualize and feel the energy of the universe manifesting and sinking in to me. I feel like the rhythm and sound of the words creates a very peaceful, connected easy space within me. I really do feel like my soul is singing.
So, on the 4th day of my pre-blue-moon-stress-out I remembered Japji….I sat down and chanted it right then and there and I kept chanting it or having a recording of it playing around me all day for the next several days. And it made all of the difference. I could right away feel myself shifting from “how can I do this?!?” to “The Universe will take care of me.” And that is a much happier place to be.
Japji is one of my favorite things…in the world, because it is so beautiful and SO effective. And you can experience the beauty of it too! Japji is always the first thing we do in the Aquarian Sadhana.
Sadhana is a lovely yoga and meditation practice that happens before sunrise (I know, I know…it’s early….but it’s also totally worth it!). You can experience the beauty of Japji and the entire Aquarian Sadhana at YogaSoul on Thursdays and Fridays 4-6am and Saturdays 4:30-6:30am. Also, a fellow yogi, Sat Rattan is offering 40 days of Aquarian Sadhana at Rivebend Yoga Studio in Saint Paul in honor of her upcoming marriage…5am every day until 12/21. If you need more info or have any questions please feel free to shoot me an email.
Blessings,
Nirmal
9/29/2010 Why Energy Healing Works Della McGee
I became exposed to energy healing at a young age. My mother was a foot reflexologist long before it was main stream. We kids would wait in line for our turn for mom to rub our feet. It made me feel better when she “pushed the buttons” at the bottoms of my feet. More than anything it calmed us all down.
It wasn’t until I became an adult that I understood that there were meridians (buttons) at the bottom of my feet that led to the organs and glands in my body. When she “pushed those buttons” she was stimulating my body to heal.
I know now that my mom was doing so much more than foot reflexology on us kids. She was also practicing a form of hands on healing. Rubbing our feet was a guarantee that we would be still long enough for her to do energy work on us without us fidgeting. It worked every time.7/08/2010: My Solstice Journey
by Della “Dev Atma Kaur” McGee
It took six years to get me to my first 3HO Summer Solstice. I had heard so many stories from people who had gone to previous solstices that I knew that I had to make the journey myself one day. One of the things that kept me from going in the past is the fact that 90% of the 2,000 people that go every year camp. I. Do. Not. Camp. The Powers That Be seemed to know that if I was going to go on this adventure I’d have to have some accommodations that didn’t require tenting it. Enter Guru Narayan (Luci Daum). Earlier in the year she was given an RV and graciously offered me a ride to Solstice and let me stay in it for the duration. What a gift that turned out to be.
It took us four days to get to Guru Ram Das Puri in Espanola, New Mexico. At 5,600 feet in the high desert mountains you are immediately immersed in the sense of home. That first day we registered for Solstice and simply took our time adjusting to the altitude and our surroundings. When you register you sign up for a karma yoga job and you get a booklet with all the classes and workshops that are offered throughout the 10 day event. Everyone who goes to Solstice is asked to put in a few hours a day helping to keep the program running efficiently. My karma yoga choice was Divine Soles.
Your feet get dirty at Solstice. Everything gets dirty at Solstice but the feet have it especially hard. Divine Soles offers a relaxing place to soak and scrub your feet in a bucket of cool water. During the intense heat of the day it is a great place to come and take a load off. I would go there when I wasn’t working to take care of my own feet. They became so cracked and dry that they bled every day that I was there. It was my first lesson on this adventure in extreme self care.
There are so many classes and workshops to choose from and I wanted to take them all. This was my chance to learn from some of the finest kundalini yoga teachers in the world. Every day was packed from sunrise to sunset with classes ranging from Shakti Dance to Sat Nam Rasayan, Gurmukhi to Gatka, Celestial Communication to Soul Listening. I was a sponge waiting to soak up the waters of kundalini yoga experience. I naively thought I could do it all.
Before I embarked on this journey I set an intention for this experience. I wanted to dissolve all those things that no longer served me. I knew that this was a bold request and could have some challenging consequences as a result. I know from experience the power of Kundalini yoga and especially White Tantric Yoga. This technology can dissolve fears, heal neurosis and transform your life if you open yourself up to it. I opened myself and then some. . .
Some of you may know me as a very energy sensitive empathic person. I live my life in a very conscious way as a result. I subsequently spend much of my time alone. I need the alone time as a way to balance out my being in the world. When you are an empath and around 2,000 people every day for 10 days it puts the energy system into a tail spin.
During Summer Solstice there are three days of White Tantric Yoga. My first day of tantric was amazing. I was grateful that it was such an easy day as far as tantric goes. This incredible man just showed up when I raised my hand indicating that I needed a partner. Har Deep was steady and strong and we enjoyed our experience so much together we agreed to be partners again on the third day of tantric as he already had a partner for day 2. After dinner that night I walked back to the RV for the evening as I was starting to not feel well.
I went to bed early and woke up the next morning trying to convince myself that I was emotionally and physically ready for another day of tantric. I wasn’t. It was a challenge to give myself permission to sit the day out. After all, that was the real reason I was at this event in the first place. White Tantric Yoga burns through karma more efficiently and quickly than any other technology that I have ever encountered or even heard of before. I didn’t want to miss any opportunity to move through my “stuff” quickly.
Once I allowed myself to take the day off I headed back to the RV where my body simply took over. I needed to lay down fast. Everything was burning – the inside of my skull, my eyes, my skin. I had this awareness that even though I wasn’t participating physically in the tantric experience with everyone else in camp it was still profoundly affecting me. I could feel the energy of the tantric meditations entering my body from up on the hill. I could energetically see this light emanating from the tantric shelter reaching out to me and entering every cell of my body. By dinner time I was well again and more than ready for day three of tantric. Or so I thought . . .
Once again, Har Deep proved to be a steady tantric partner. Our first meditation of the day was 62 minutes and it went by fairly gracefully. Five minutes into the second 62 minute meditation and I was done. I raised my hand for a tantric monitor to come relieve me and I went off to find the bathroom. Porta Potties are not a fun place to be physically ill. They are hot and smelly and not conducive to sticking your head in a bowl. Once I could leave I found a rock close by and sat down with my head between my knees. I could barely raise my head without feeling faint and ill.
Once I was feeling better I walked over to some shade and ran into my friend Sunderta. She was saying to me how she understood how hard Solstice was on sensitive people. That suddenly made me feel better. I had been beating myself up for not being able to “keep up”. There was nothing wrong with me. This was simply my experience of Solstice. I surrendered.
Every afternoon I would hide out in the RV and journal. The intense heat of the day and the energies of the experience slowed me down so I could only read and write and rest. I became still in those afternoons. A stillness that has stayed with me now that I’m back home.
I asked that all that didn’t serve me be dissolved on this journey. For me, Solstice was an incredible physical challenge. I know in that challenge transformation took hold. I feel so different from just a few weeks ago. I am no longer rushing around living my life in survival mode. I have slowed way down and it feels divine. I’m not so interested in drama as I am in peace. Peace that comes from stillness. Stillness doesn’t mean not moving, though it can. It is a graceful moving. An unhurried moving.
Will I go to Solstice again? Yes.
If you would like to read more of Della’s writings, please visit her blog!
Today, when practicing the form of energy work I use (body~mind attunements) I start at the feet. I gently rub people’s feet to connect and calm them down and make one feel at ease. Before we begin I will express to the participant that we are partners on this journey. It is not me doing the work of healing you. It is both of us opening to receive the energy of wellness. My job is conduit for the energy and holding space for our intention.
I truly believe we were not meant to heal alone.
We can only go so far on our own. The reason energy healing works is this: “Where two or more are gathered. . . ” that creates the space for one to heal.
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9/23/2011
Create Prosperity With Us!
Join us in creating prosperity! We will be practicing a Kundalini Yoga meditation together as a group to cultivate prosperity in our lives, in our community, and in the world! This is a very powerful meditation that can be done in only 3 minutes a day! As you might have already noticed over the last weeks, we are practicing this meditation in every Kundalini Yoga class at YogaSoul. Look below for details about how to practice this meditation on your own at home. Come to any Kundalini Yoga class to get clear on pronunciation, music, posture, or any other details of this meditation.
This is a unique opportunity to ride the wave of this energy we are creating as a community. There is strength in numbers and we are always more powerful when we work together. So if you choose to practice this meditation on your own at home, take a moment to think about all the people that are doing this meditation at this time. Connect to them. Ride the waves of this energy and allow it to ripple out into the world around you. Allow prosperity to manifest…
“This meditation can be done for up to 11 minutes. It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan
Click here to purchase a mp3 recording of “Tantric Har” from Spirit Voyage.
Here is a video explaining this beautiful meditation in more detail:
Har Prosperity Meditation
9/5/2011
TVA What?
How to get that flat belly…
Denise Bunch
Have you ever heard a teacher or fitness person discuss the TVA? What is that you say?….well, it is our transverse abdominus muscle. It is the key muscle in our torso structure and one that does so much for us in our daily lives and we don’t even realize it! We all focus extensively on that 6 pack either in the media or in fitness centers and commercials. When from our abs we are not really looking to have a six pack. The purpose of the abs is to offer stabilization to our body and to secure the center of our body. The outcome of that is that flat tummy that we all look for.
The transverse abdominus wraps around the torso from the front to the back and from the ribs to the pelvis. The muscle fibers of the TVA run horizontally, similar to a corset or belt. It helps with breathing, stabilizes the spine and compresses and holds the internal organs. This is the bodies natural “weight liftng belt” and called the “corset muscle”. What better way to work it than to focus on a system of exercise that will achieve all those things outlined above. In pilates we focus on the “powerhouse” the torso as outlined by Joseph Pilates some 40 – 50 years ago. He came up with the basis of the system we use today for exercise and focus on the center and core of the body. Pilates is a long term, life long exercise program for everyone, teenagers, men, women, of any fitness level, as you do pilates your fitness level improves, your muscles feel more toned and you gain balance and good posture.
Try a mat pilates class or inquire about equipment. As you try this program you will see that it is lifelong and a fun way to improve your fitness.
6/4/2011
Summer Heat
Nicole Nardone
It’s here! And it’s hot. That sweet season of sun and freedom is finally here. And some of us don’t know what to do with ourselves.
In Minnesota, we have no choice but to adapt to dear mother nature. Blizzards, tornadoes, heat & humidity. I like to think of these extremes as a blessing. A bold yet compassionate reminder to remain flexible. Change with the seasons. Enjoy the polarities of life. Ride with the energy of nature, not against it. We are lucky that our seasons are amplified here in Minnesota. In the winter, everything sleeps quietly, nudging us inward to what is always still. In spring, storms clean us out. We get to be new.
And then dear summer arrives! All bright, chaotic, and lovely. Summer really isn’t a time to initiate new endeavors. It’s a time to reap what you’ve sewn. Lie in a hammock while you sip fresh squeezed lemonade and eat swollen, sweet, home-grown tomatoes. Summer is my favorite
The sunny season only lasts a short time in Minnesota. But the days are long. We like to pack it all in: the visitors, the camping, the family trips, the festivals, fairs, the construction, gardening….ufda! That’s the energy of summer. It burns quick, bright, intensely. And it’s over before you know it.
This is also the energy of fire. We all have a delicate balance of water, fire, earth, air, and ether elements that make us who we are. We are made from the same things the earth is made of – the five elements. The changing seasons affects this harmonious balance. Summer – burning short, quick, passionately – is the energy of fire. So summer can be an unpleasant season for those of us (myself included) whose fire element is off balance. This can create heat like symptoms in the body, mind, and spirit. Physically, when there is an imbalance of fire it can cause inflammation, pain, and improper digestion – among other things. Think hot, red, sharp, and penetrating sensations: Like flames of a fire. Too much or too little fire also shows up in our minds and emotions. It may manifest as intensified emotions such as anger or frustration. You might also experience the opposite end of the spectrum: fatigue or apathy. Mentally it can cause racing thoughts, feeling scattered or confused, or a general inability to process all the stress coming at you. Some of us with a more fire-y constitution (me again!) have a hard time in this transition to summer. This always shows up for me as an inability to quiet my mind at the end of the day. I find myself up at all hours of the night thinking mind racing with to-do lists, exciting new ideas, joyful planning… Sleep is the very last thing on my mind. The next morning, I’m exhausted.
But there is hope! There are many techniques to realign yourself with the flow of nature. Yoga offers a wealth of practices to manage your fire:
Yin
Restorative
Yoga Nidra
Some Kundalini Practices
Check out some of our events and workshops at YogaSoul this June geared towards winding down, calming nerves, and turning inward: All perfect ways to balance your fire element. One wonderfully effective breathing technique to cool off (physically and emotionally) is Sitali Pranayama (click the link for a ‘how to’ on this breath). This is a quick, easy, and very effective breathing technique to cool down the body, mind, and emotions. You can do it sitting in the car, at your desk, wherever. Imagine you are sipping cool water through a straw and it is nourishing and calming your insides.
Summer is short so live it up. Just make sure you don’t burn yourself out. Taking a leisurely walk in nature can be a soothing activity. Preferably in the morning while it’s still cool… under a shaded, green, leafy canopy of trees. Notice the small, simple pleasures that exist all around you. And this is Minnesota after all… Go jump in a cool lake! Spending time in nature always realigns us with our own natural rhythms. Savor the fruits of you labors, breathe deep, and take time to just be.
Comments? Questions? Want to learn how to reduce fire in your unique constitution? Contact Nicole: nicole@yogasoul-center.com
3/29/2011
Do You Have a Teen Athlete?
Denise Bunch
Participation in high school sports is at an all time high with a reported 55.2% of students (that’s 7.5 million students) taking part in the many different athletic programs that are offered to them. This is great because they learn early to focus on a healthy lifestyle. However, frequent activity in one particular sport is very muscle specific. In this situation, there can be a tendency to over work certain muscle groups. This can lead to injury down the line. The need for cross training the body to provide balance, maintain correct alignment, and prevent injury becomes extremely important. Pilates can provide this cross training opportunity, with the use of the basic pilates principles, concentration, centering, control, precision, breath, and consistent movement. With Pilates the core of the body is utilized and muscle conditioning is enhanced. The result is a more well rounded, healthy, and successful athlete!
Here at YogaSoul we have several options for your teen – mat classes, private, or group equipment training. Our highly trained pilates staff would be happy to answer your questions. Visit the Pilates FAQ page for more information, register for a Mat Class or a Private Pilates Session. Feel free to call or email us (info@yogasoul-center.com) with any and all questions!
*Statistics from ACE Fitness Journal Nov-Dec 20102/17/2011
March Wellness
YogaSoul Staff
It’s that time of year….New Years resolutions are starting to fade away…and the summer still feels a long way off. We at YogaSoul want to inspire you towards your healthiest life in every moment….so we are issuing a challenge. Take excellent care of yourself this month and we’ll offer the incentives!
Join us for the first annual March Wellness Challenge!
Here’s the scoop:
1- Pick up a score card at the front desk, write your name on it and keep it with you this month.
2- Each day write down your points total. You can earn points for things like: taking classes at YSC, eating a healthy snack, trying a new class format or getting a full nights rest.
3- Total your points each week and update the “Leaders Board” in the YSC lobby
4- At the end of the month total your points for the whole month and turn in your score card by April 3rd. Winners announced in April 5th newsletter.
We’ve got some killer prizes for you…see the complete packages featured in the YSC lobby this month. Just a few of the things you could win: 10-class pass, Fearless Chocolate, Bath Bomb, ½ hour Personal training on the Pilates Equipment…and much much more!
1/28/2011
The Grace Within
Kirn Kaur Khalsa
Just this morning I was reflecting over the many many many hours spend
at Ladies Camp with Yogi Bhajan.
We did wild things: climbed walls, marched with babies in baby
carriers on our backs in the NM dessert, did our own security for the
camp, cooked our food, washed our own dishes and clothes, build and
sat in mud-pits, gathered in sweatlodges, took turns as we sat for
many 72 hour long meditations, hand stitched our ripped big top back
together after a torrential storm….and on and on it goes.
During these summers we got to disconnect from life as we knew it, and
immerse ourselves in the company of just women with Yogi Bhajan as our
only male polarity, and it was transformational.
Because no one had ever told me that as a woman I contain the powerful
energy of creation. That through the purity of my heart, I could
learn to beam my psyche to create my life.
That prayer is not sitting down and closing my eyes and repeating some
words, hoping someone would hear them and comply with my wishes.
Instead I learned that prayer was my every projection, my thoughts,
words, actions. At first it was a bit overwhelming to be told again
and again that we as women were the nucleus of it all. That women
hold the power to bring peace, save generations from falling, and keep
families together. Of course the main question we had was: Well,
what about him what is his responsibility, what about the government,
what about…. Basically we were asking those questions which helped
us to identify that we had been afflicted with: no way its my
responsibility…..too big….
Yet, at our camp, as I practiced the art of living simply, doing
yoga and tons of meditations, day after day, week after week, I did
feel a sense of power which I had never experienced. A power from
the connection to my pure heart. Not the power of dominance. A power
of merging, of flowing, of allowing.
And life was forever changed. Now that I had “tasted” it, I would
notice each time I tried to disconnect and not stay present with what
was, that I in fact was giving up on an opportunity to bring healing.
I was taught that grace was lipstick and polished nails, but I found
grace within. It was and continuous to be a journey of reflecting the
light of my soul and the purity of my heart versus my fears and
contractions.
Each morning as I rise before the sun and do those practices so I can
beam my power as a divine woman I am grateful for those wild months we
spend together in our tents confronting life as we knew it.
Because life can now never be the same again
Sat Nam
12/1/2010
Yin Feeds Me
Jill Carey
A while back I found myself increasingly exhausted. Not just an
after lunch carb crash, or because it didn’t get enough sleep the
night prior, I’m talking deep in my bones, at the core of my being,
exhausted! I was exclusively practicing yang type yoga (active). I
was working full time and teaching a few yoga classes a week. Pretty
much I was “do”ing about 90% of my life and “be”ing about 10%. I
was BURNED OUT!
I recalled hearing and reading about Yin Yoga pretty much by chance
and didn’t think much about it at the time. It was one of those times
when a seed was planted and I didn’t even know it. I remembered
this Paul Grilley guy on a DVD about the Anatomy of Yoga and that
he also taught Yin Yoga. Paul made so much sense to me about the
individual anatomy of yoga practitioners that I thought maybe what
he has to say about Yin Yoga will resonate equally. So, being at
my wits end with my fatigue, I purchased the DVD and after my first
practice I was hooked. This was a bit alarming to me, because I’m
not a big hype type person, hopping on the band wagon and allowing
something to change my life in an instant. Rather, I’m cautious,
reserved, I try to sleep on things…
At the end of the first yin practice on the DVD, he had the students
stand up and raise their hands over their heads. I couldn’t, I could
only bring them up to my shoulders. All of my energy was depleted. I
kind of freaked out on the inside! I thought, oh my god, what is wrong
with me. So I did what I could and that was to just sit down and finish
watching the DVD and when it had concluded, I turned if off and sat
a while in silence. My exhaustion forced me to “be” with myself, to
see myself at that moment as I was, open, vulnerable, sad, intrigued,
engaged and tears welled up in my eyes and I wept. I knew I needed
to practice Yin Yoga the following day, and I did, and I still do. As
my Yin Yoga practice has continued, now I can easily engage in my
normal activities following the practice. When I went to study Yin
Yoga with Paul Grilley I had asked him for his feedback about my
experience in not being able to raise my hands above my shoulders,
and he said rather casually, “you must have been pretty tired and in
real need of bringing balance in to your life”. Hhhmmm, why didn’t I
think of that? ; )
I tell people Yin Yoga “feeds” me in a different way. It allows me to
focus on my breath, my prana, my chi, my life force because first
and foremost, without my breath, I will not be alive. The ebb and
flow of my breath is grounding, fluid, supportive and calming. In each
Yin practice, I get to, at first, notice the areas of my body that I’m
clogging my energy/holding tension, as time passes in the long holds,
I get to witness the shift of trying to force the sensation of my body
or mind away and begin to allow them to exist. The more we fight
something, the more we allow it to occupy and control us; that, me
against the “IT” mentality. Yin Yoga encourages me to “be” and not
do or act. I get to listen to the whispers of my body with my heart.
I get to practice letting go of my ego and live fully in the present.
Each practice my body responds uniquely, therefore I the physical
positions look different. I love the ability to express my wisdom and
authenticity through my body and therefore it supports, encourages
and strengthens my intuition. On the physical side it stimulates the
connective tissues, stresses the joints in a good way and maximized
my range of motion.
As I age, I find the demands on my body change, therefore what
I “feed” my body changes too. I feel blessed to have found Yin Yoga
as a way to compliment my yang style practices. I am pleased to
say, that my Yin Yoga practice keeps me in balance and I am no
longer exhausted. It is now a proactive, maintenance type practice. I
am a Yinster and I love it!
(Note: Yin Yoga is meant to be a compliment to yang type yoga. On
average, practicing BOTH is very important!)
11/29/2010
My Story
Pavitar Singh (Tom Murphy)
George Harrison wrote “if you don’t know where you’re going, any road will take you there”, but I disagree, not every journey begins with a destination in mind. I chose the road of Kundalini yoga two years ago with absolutely no notion of where it would lead; in November I was certified as a level one Kundalini Yoga instructor.
In our society we are trained to pay close attention to what we want to be in life, we spend far too little time considering how we want to be in life. Kundalini yoga is a technology that connects us to that place of intuitive knowledge within, where we can answer those questions of how to be.
Level one Kundalini Teachers Training has re-defined for me what it means to be a teacher, and opened the possibility that I always was a teacher even though I had never led a class. The nine-month curriculum is challenging and fulfilling, and the trainers are the “All Stars” of the yogic world. Every trainer brought his or her unique perspective to the class: their stories and experiences were varied and informative, their styles complementary and insightful. Throughout the nine months the trainers and the Yoga Soul staff held the entire group in a space of compassion and love that was both moving and uplifting. Passion about, and commitment to Kundalini Yoga as taught by Yogi Bhajan is like a seed they planted in each student, What bloomed within each of us is a priceless because in addition to being a comprehensive and complete introduction to being a teacher in the Aquarian age, this course was a guide to living a full and complete life in the Aquarian age.
If you long to connect with and make peace with your true self, if your heart is calling you to a different, more authentic path, even if you have no destination in mind, the level one Kundalini Yoga Teachers Training will forward you on your journey.
It turns out that I am a teacher, always have been, I just never knew it.
11/5/2010
Trying Something New
Denise Bunch
I first tried Pilates during the time I was in yoga teacher training many years ago. I did a video class and, honestly, was not too fond of it. I thought, Pilates isn’t for me. A few years later I started noticing how different things that I have experienced changed with getting older . Plus, I had a friend who was going on maternity leave and was going to need someone to sub her Pilates classes….so, I decided to try Pilates again.
I started studying with my friend to learn the basics. I was shocked at how different my experience was this time. It was the right time for me and Pilates! I loved the feeling of a new, different and stronger core engagement (both in my abdominals and in my back)!
And then another unexpected thing happened…my yoga practice changed as well! By focusing on the abdominals I found more strength in balance poses, better posture and more length. It even helped to counter the weakness from a c-section I had some years before which I never thought I would fully overcome.
Also, I just loved how Pilates work made me feel, I didn’t necessarily sweat in class but I was feeling healthy muscle use and definitely was more toned within a short time. I would recommend Pilates to everyone…even if you’ve already tried it, now might be the time for you and Pilates!
10/25/2010
My Soul Sings
Nirmal Kaur
Yesterday was not only a spectacular Full Moon…it was a “true” blue moon….which means there were two full moons in the same zodiac sign. I’m not usually one to pay much attention to astrology except in reverse. What I mean is, I don’t look up astrological information to know what’s coming….but I do notice when everyone I know is experiencing some kind of challenge/shift/opportunity and almost always this correlates to some kind of astrological thing-ah-ma-bob.
So, for the week leading up to this Blue Moon I have felt S-T-R-E-S-S-E-D! I often felt a huge weight on my chest and when I looked at my to-do list I just wanted to throw my hands up, hide in my cave and pretend the “real” world didn’t exists. I went through about 3-4 days of this feeling totally helpless…and then I remembered: I have TOOLS to handle situations like this!
One of the totally awesome things about Kundalini Yoga is that there is always SOMEthing we can do to make ourselves feel better. For me, my go-to tool when I am feeling overwhelmed (or disconnected from God, or unsure of what decision to make, or even just really happy) is Japji.
Japji is the “Song of the Soul” and it was written by a super-awesome teacher who lived in India a few hundred years ago called Guru Nanak. Japji is a 40 verse poem/song/prayer. They say that each verse relates to one element (earth, water, fire, air, ether) and one chakra. The first verse relates to the 8th chakra and ether element (so the most etheric, “out there” quality we have as human beings)…and then the energy of the sound current travels down through the chakras until the very last verse, which relates to the earth element of the 1st chakra (or our most rooted, physical element). When I chant Japji I visualize and feel the energy of the universe manifesting and sinking in to me. I feel like the rhythm and sound of the words creates a very peaceful, connected easy space within me. I really do feel like my soul is singing.
So, on the 4th day of my pre-blue-moon-stress-out I remembered Japji….I sat down and chanted it right then and there and I kept chanting it or having a recording of it playing around me all day for the next several days. And it made all of the difference. I could right away feel myself shifting from “how can I do this?!?” to “The Universe will take care of me.” And that is a much happier place to be.
Japji is one of my favorite things…in the world, because it is so beautiful and SO effective. And you can experience the beauty of it too! Japji is always the first thing we do in the Aquarian Sadhana.
Sadhana is a lovely yoga and meditation practice that happens before sunrise (I know, I know…it’s early….but it’s also totally worth it!). You can experience the beauty of Japji and the entire Aquarian Sadhana at YogaSoul on Thursdays and Fridays 4-6am and Saturdays 4:30-6:30am. Also, a fellow yogi, Sat Rattan is offering 40 days of Aquarian Sadhana at Rivebend Yoga Studio in Saint Paul in honor of her upcoming marriage…5am every day until 12/21. If you need more info or have any questions please feel free to shoot me an email.
Blessings,
Nirmal
9/29/2010
Why Energy Healing Works
Della McGee
I became exposed to energy healing at a young age. My mother was a foot reflexologist long before it was main stream. We kids would wait in line for our turn for mom to rub our feet. It made me feel better when she “pushed the buttons” at the bottoms of my feet. More than anything it calmed us all down.
by Della “Dev Atma Kaur” McGee
It took six years to get me to my first 3HO Summer Solstice. I had heard so many stories from people who had gone to previous solstices that I knew that I had to make the journey myself one day. One of the things that kept me from going in the past is the fact that 90% of the 2,000 people that go every year camp. I. Do. Not. Camp. The Powers That Be seemed to know that if I was going to go on this adventure I’d have to have some accommodations that didn’t require tenting it. Enter Guru Narayan (Luci Daum). Earlier in the year she was given an RV and graciously offered me a ride to Solstice and let me stay in it for the duration. What a gift that turned out to be.
It took us four days to get to Guru Ram Das Puri in Espanola, New Mexico. At 5,600 feet in the high desert mountains you are immediately immersed in the sense of home. That first day we registered for Solstice and simply took our time adjusting to the altitude and our surroundings. When you register you sign up for a karma yoga job and you get a booklet with all the classes and workshops that are offered throughout the 10 day event. Everyone who goes to Solstice is asked to put in a few hours a day helping to keep the program running efficiently. My karma yoga choice was Divine Soles.
Your feet get dirty at Solstice. Everything gets dirty at Solstice but the feet have it especially hard. Divine Soles offers a relaxing place to soak and scrub your feet in a bucket of cool water. During the intense heat of the day it is a great place to come and take a load off. I would go there when I wasn’t working to take care of my own feet. They became so cracked and dry that they bled every day that I was there. It was my first lesson on this adventure in extreme self care.
There are so many classes and workshops to choose from and I wanted to take them all. This was my chance to learn from some of the finest kundalini yoga teachers in the world. Every day was packed from sunrise to sunset with classes ranging from Shakti Dance to Sat Nam Rasayan, Gurmukhi to Gatka, Celestial Communication to Soul Listening. I was a sponge waiting to soak up the waters of kundalini yoga experience. I naively thought I could do it all.
Before I embarked on this journey I set an intention for this experience. I wanted to dissolve all those things that no longer served me. I knew that this was a bold request and could have some challenging consequences as a result. I know from experience the power of Kundalini yoga and especially White Tantric Yoga. This technology can dissolve fears, heal neurosis and transform your life if you open yourself up to it. I opened myself and then some. . .
Some of you may know me as a very energy sensitive empathic person. I live my life in a very conscious way as a result. I subsequently spend much of my time alone. I need the alone time as a way to balance out my being in the world. When you are an empath and around 2,000 people every day for 10 days it puts the energy system into a tail spin.
During Summer Solstice there are three days of White Tantric Yoga. My first day of tantric was amazing. I was grateful that it was such an easy day as far as tantric goes. This incredible man just showed up when I raised my hand indicating that I needed a partner. Har Deep was steady and strong and we enjoyed our experience so much together we agreed to be partners again on the third day of tantric as he already had a partner for day 2. After dinner that night I walked back to the RV for the evening as I was starting to not feel well.
I went to bed early and woke up the next morning trying to convince myself that I was emotionally and physically ready for another day of tantric. I wasn’t. It was a challenge to give myself permission to sit the day out. After all, that was the real reason I was at this event in the first place. White Tantric Yoga burns through karma more efficiently and quickly than any other technology that I have ever encountered or even heard of before. I didn’t want to miss any opportunity to move through my “stuff” quickly.
Once I allowed myself to take the day off I headed back to the RV where my body simply took over. I needed to lay down fast. Everything was burning – the inside of my skull, my eyes, my skin. I had this awareness that even though I wasn’t participating physically in the tantric experience with everyone else in camp it was still profoundly affecting me. I could feel the energy of the tantric meditations entering my body from up on the hill. I could energetically see this light emanating from the tantric shelter reaching out to me and entering every cell of my body. By dinner time I was well again and more than ready for day three of tantric. Or so I thought . . .
Once again, Har Deep proved to be a steady tantric partner. Our first meditation of the day was 62 minutes and it went by fairly gracefully. Five minutes into the second 62 minute meditation and I was done. I raised my hand for a tantric monitor to come relieve me and I went off to find the bathroom. Porta Potties are not a fun place to be physically ill. They are hot and smelly and not conducive to sticking your head in a bowl. Once I could leave I found a rock close by and sat down with my head between my knees. I could barely raise my head without feeling faint and ill.
Once I was feeling better I walked over to some shade and ran into my friend Sunderta. She was saying to me how she understood how hard Solstice was on sensitive people. That suddenly made me feel better. I had been beating myself up for not being able to “keep up”. There was nothing wrong with me. This was simply my experience of Solstice. I surrendered.
Every afternoon I would hide out in the RV and journal. The intense heat of the day and the energies of the experience slowed me down so I could only read and write and rest. I became still in those afternoons. A stillness that has stayed with me now that I’m back home.
I asked that all that didn’t serve me be dissolved on this journey. For me, Solstice was an incredible physical challenge. I know in that challenge transformation took hold. I feel so different from just a few weeks ago. I am no longer rushing around living my life in survival mode. I have slowed way down and it feels divine. I’m not so interested in drama as I am in peace. Peace that comes from stillness. Stillness doesn’t mean not moving, though it can. It is a graceful moving. An unhurried moving.
Will I go to Solstice again? Yes.
If you would like to read more of Della’s writings, please visit her blog!
Today, when practicing the form of energy work I use (body~mind attunements) I start at the feet. I gently rub people’s feet to connect and calm them down and make one feel at ease. Before we begin I will express to the participant that we are partners on this journey. It is not me doing the work of healing you. It is both of us opening to receive the energy of wellness. My job is conduit for the energy and holding space for our intention.
I truly believe we were not meant to heal alone.
We can only go so far on our own. The reason energy healing works is this: “Where two or more are gathered. . . ” that creates the space for one to heal.