Sharing Yoga

From the ground up...

2009-11-26T10:39:00.000-08:00

Happy Thanksgiving!

Last night I was doing some online research, and I came across some helpful information that I would like to share;

When we stand in Mountain Pose, or Starting position, it is important to recognize the way our feet make contact with the ground. Many of us, myself included, tend to pronate at the ankles. If you look at the skeletal structure of the foot, you will see that the heel rests toward the outside of the foot, not in the middle. So if you have a tendency toward a flat-footed stance, this is especially important information.
Visualize the bottom of the foot as a triangle with the points at the big toe, little toe, and heel. Those are the areas at which you want to make contact with the ground. By bringing the weight into these points evenly, you will naturally begin to engage padabandha, the foot lock, and thus raise your arches.
In my teacher training, I was taught to "stand with toes and ankles touching." Now I realize that if I stand this way, being flat-footed, my ankles pronate (move inward.) So by rolling the weight slightly outward, and raising my arches, I start to counteract the pronation (supinating.) So in my practice, I believe it is more beneficial to stand with the arches touching, instead of the ankles. This information is very important if you have ankle or knee issues. Start to notice the way you make contact with the Earth, and develop a more stable foundation. It could greatly enhance your practice.

Here is an illustration of the change it makes in my stance.

Notice how, in pronation, my ankles are twisted inward.

Here is a video that will help you visualize pronation and how to correct it:

Namaste,

Mike :)

Wax on... Wane off...

2009-11-20T06:50:00.000-08:00

Namaste.

It's that time of the Moon again... when things start to wax back out, bringing some clarity into our 'mind stuff,' allowing for a brief reflection of those 'fluctuations' that we endeavor to subdue. We may choose to use this time as a lull, the calm between, or perhaps we allow ourselves to go within... to breathe into a point of stillness that pierces the layers of ego and preconceived notions. We may find that things we held to be truth, were merely comfort blankets, allowing us to continue to recycle, to play the same game over and over again. Now is the time to reflect... to learn the lesson. Listen to your intuition.

Sometimes if we just listen, or interpret the seemingly random events in our lives, we may find that the Universe is communicating with us... telling us exactly what we need to know in order to grow even brighter than before! My lesson this Moon is about liberation... liberation of the body and the mind from self-imposed confinement. One important factor is the feeling of comfortable, or even boring stagnation in our Yoga practice. To overcome this, as students, we seek new classes and styles of Yoga to challenge and excite us. And as teachers, we work to incorporate different sequences, postures, exercises, etc. to keep students feeling the excitement of the unknown.

My classes have been smaller lately. I think there are several factors contributing to this: the time of the season, lack of studio promotion, economic crisis... but most of all, I feel that it is a matter of falling into a routine practice. So I intend to change it up and make it more exciting and unpredictable. I look forward to experiencing this shift with you!

Om Shanti :)

Bring Swami Ji to Dallas so we can share the LOVE :)

2009-10-13T20:13:00.001-07:00

View all Dallas events on Eventful

Astanga - The 8 Limbs of Yoga

2009-09-27T11:09:00.000-07:00

“ASTANGA” - THE 8 LIMBED PATH

IN THE YOGA SUTRAS, PATANJALI OUTLINED 8 LIMBS, OR PATHS IN ORDER TO GUIDE THE SADHAKA (STUDENT) TOWARD THE ULTIMATE GOAL OF UNION

1. YAMA – OUTWARD ACTIONS - ETHICAL RESTRAINTS (THE DON’TS)

AHIMSA – NON-VIOLENCE, NON-HARMING, TOLERANCE
SATYA – TRUTHFULNESS, NON-LYING, NOT DECEIVING
ASTEYA – NON-STEALING, NON-CHEATING, NOT TAKING
BRAHMACHARYA – SELF-RESTRAINT (SEX), ENERGY CONSERVATION
APARIGRAHA – NON-COVETING (NO JEALOSY OR ENVY), NON-GREED

2. NIYAMA – INWARD ATTITUDES - ETHICS (THE DO’S)

SAUCA – PURITY, ALL ASPECTS OF CLEANLINESS (MIND & BODY)

SANTOSHA – CONTENTMENT, ACCEPTANCE OF OUR SITUATION
TAPAS – DISCIPLINE, AUSTERITY, COMMITMENT TO YOGA

SVADHYAYA – SELF-STUDY, APPLICATION OF THE SCRIPTURES

ISHWAR-PRANIDHANA – HUMILITY, MODESTY, SURRENDER TO GOD

3. ASANA – POSTURES FOR PREPARING THE BODY TO REMAIN STILL

4. PRANAYAMA – “BREATH CONTROL” – PRANA (ENERGY) CONTROL

5. PRATYAHARA – WITHDRAWAL OF THE SENSES – GOING WITHIN

6. DHARANA – CONCENTRATION OF THE MIND – SINGLE-POINTED FOCUS

7. DHYANA – MEDITATOR AND OBJECT OF MEDITATION BECOME ONE

8. SAMADHI – STATE OF BLISS, WHOLENESS, TRUTH – HIGHEST MEDITATION

Some would say that it is imperative to practice and maintain Yama Niyama, the first 2 limbs, before aspiring to Asana, Pranayama, and so on... However, our modern interpretation of Yoga, as primarily a physical exercise, typically begins and ends with Asana alone. Many schools and teachers seem comfortable with just the physical practice, considering the myriad health benefits... but there are those of us who strive to embody the Yogin. So we embrace our Asana practice, and find that it naturally leads us to make lifestyle adjustments, to practice Yama Niyama. The ultimate goal of Classical Yoga is liberation from the bonds of the gross body and material world, a state of "enlightenment" or oneness. So it is no wonder that Patanjali only briefly mentions Asana in the Yoga Sutras. His idea of Asana is preparing the physical body to sustain seated postures for extended periods of meditation. It is interesting to consider how things have changed so drastically, that we now focus mainly on Asana practice, but it makes sense, considering the poor state of physical health that most of us maintain in a society of genetically modified, cooked food, chemical dependency, pollution, technology... general ill health and distraction. So Asana has evolved with us! It has become a means of bringing us back to the body in preparation for union with mind and spirit!

I have found that the first 4 limbs are more of a wheel than a ladder. I aspire to keep that wheel turning, flinging away the bits and pieces of my life which do not serve my highest and best self, slowly but surely purifying my self in preparation for the higher practices of Pratyahara, Dharana, Dhyana, and Samadhi.

Om Shanti Shanti Shanti

Sinus congestion? Try this...

2009-09-22T12:10:00.000-07:00

Hint: Try keeping your Neti Pot in the shower and using it every morning. Also practice Nadi Shodana (alternate nostril breathing) for more subtle energy effects. :)

Releasing Tension in the Neck and Shoulders

2009-09-21T13:28:00.000-07:00

I developed this sequence for a student. It can be practiced anywhere, any time, to release tension in the neck and shoulders. This is my first youtube video! I plan to upload more in the future. Next time I will get the compression right so it will be less grainy looking. Email me if you have any special requests for video lessons. Namaste :)

The Meaning of "OM"

2009-09-21T07:12:00.000-07:00

AUM, or OM, is a sacred seed syllable in Eastern religion and mysticism. Traditionally it is read or spoken at the beginning and/or end of sacred texts, prayers, or mantras. In Hinduism, AUM signifies the Trimurti, or “trinity.” It can be taken to mean that all three aspects are one; Birth, Life, Death; Mind, Body, Spirit; Father, Son, Holy Spirit; and so on…

“A” represents creation, or birth (Brahma)

“U” represents preservation, or life (Vishnu)

“M” represents destruction, or death (Mahadev, another name for Shiva)

AUM is said to be the original sound that was present at the creation of the universe. It is believed to contain all other sounds, words, languages, and mantras.

“In the beginning was the Word, and the Word was with God, and the Word was God.” - John 1:1

When chanting “AUM,” the vibration of “Aaaa” begins at the heart, rising to the throat with “Oooo,” up through the third eye and crown with “Mmm.” Thus it represents and enhances the upward movement of energy through the body.

AUM has many uses and meanings. There is no “right,” or “wrong” way to contemplate or chant “AUM.”

By chanting “AUM” before or after our practice, we tune in to the divine, and come together as a group, focusing on our collective growth and healing through yoga.

AUM, or OM as a symbol, has become emblematic of God (Brahman) as well as all of creation. Therefore it represents both the unmanifest and manifest aspects of God. AUM is everything that was, is, or can be.

“Om is the one eternal syllable of which all that exists is but the development. The past, the present, and the future are all included in this one sound, and all that exists beyond the three forms of time is also implied in it.” - Mandukya Upanishad

Introduction to Yoga

2009-09-15T21:15:00.000-07:00

WHAT IS YOGA?

There are numerous definitions of “Yoga.” In the West, it is regarded primarily as a form of physical exercise based on body postures (asana) and breathing exercises (pranayama.) The term “Yoga,” comes from the Sanskrit root “Yuj,” which means to yoke or join together. To “yoke” is to join together for work, as in yoking oxen. Thus Yoga is disciplined union. The disciplined effort to accomplish union of mind, body, and spirit is the practice of yoga. You will find that with consistent practice, yoga will begin to lead you to a state of union. You will begin to notice subtle changes in the way you think, feel, and move. Yoga practice will not only increase your physical health (strength, stamina, flexibility…), it will begin to relieve stress and cultivate peacefulness. I encourage you to study and practice yoga with an open mind and heart. It takes dedication and time to achieve profound results, but even after a single class, you will begin to notice effects like stress relief and relaxation. Yoga is not a religion. It is a practice that complements all religion and belief systems. Yoga is for everyone to enjoy working toward his or her highest and best self!

STYLES OF YOGA:

There are five main paths of yoga, from which countless styles have developed:

1. Hatha Yoga – primarily focused on the purification of the body

2. Raja Yoga – purifies the mind by focused concentration and meditation

3. Karma Yoga – working to escape the bonds of action and reaction (karma)

4. Bhakti Yoga – true devotion toward “God” or the supreme deity

5. Jnana Yoga – path of wisdom, philosophical approach to union

All five paths lead toward the ultimate goal of union, or enlightenment. The yoga that we practice in the West is typically Hatha yoga, but the priciples and techniques from all paths may overlap. It is not necessary to concern oneself with choosing one particular path at this point in your practice. However it is worth noting that all paths lead to the same union.

TYPES OF YOGA CLASSES:

1. Beginners’ Class – introduction to basic postures – focused on alignment

2. Hatha Flow – flowing through basic postures – begin to experience breath

3. Vinyasa Flow – “power yoga” – invigorating breath-synchronized movements

4. Restorative – supported postures, often using props, focused on relaxation

5. Meditation – techniques for relaxing and focusing the mind inward

My Ongoing Journey with Nutrition and Yoga

2009-09-15T20:15:00.000-07:00

Starting a regular yoga practice can be challenging. There are so many factors to consider; finding a studio that meets your needs, that you can afford, with teachers that inspire you... making time to dedicate to your practice, attending classes regularly, and so on...
In my past I struggled with obesity, among other things. Throughout high school and college, I was chubby to say the least, and I was unhappy with my appearance and my health. I used to be plagued by all sorts of illnesses from allergies to acne to ADD to depression, and so on. There was always some new medicine that doctors were ready to put me on, and subsequently always new side effects which called for more and more doctors and medicines. I remember when I was about 22 years old, I decided I had had enough, and quit seeing doctors and taking their medicines. Around this time I was really looking into health and fitness, alternative healing, and starting to get into metaphysical studies. One thing I eventually learned is that all of these illnesses and disorders are a result of a poor diet and lack of exercise. It took me a few more years to learn that even doing the traditional method of lifting weights and eating less fast food is not enough. I learned about the healing power of enzymes and raw food. Only in the past year have I begun to fully realize and start to experiment with raw food. The most startling thing that I found is that cooking food kills virtually all of the enzymes in it, and causes the body not to digest it, so this bad stuff builds up inside your body and starts to poison you. So I learned about cleansing the colon. In addition to a eating a vegetarian, mostly raw food diet, I began seasonal colon cleansing. Then I actually started to see results in my body! Around the same time I decided that the most fulfilling exercise that I can do is hatha yoga. It is so wonderful to have postures, or asanas, that you can do anytime anywhere, without having to buy equipment or purchase a membership, etc. So naturally I found myself studying yoga and eventually training to be a teacher. I can honestly say that in the past 7 months of my yoga journey, since I became a daily practitioner, my life has completely changed. I am so much more aware of my body, my mind is so much more calm, and I feel genuinely good from the inside out. I don't meant to be egotistical, but I would like to share that by changing my diet and practicing yoga daily, I have lost over 40 lbs of fat in the past few months! My goal for years has been to get a flat stomach with abs showing. Now I am so close to achieving it fully, but the most amazing thing is that I have reached a point where it doesn't really matter so much any more. I think a lot of people start practicing yoga because they want to get in shape and look better, feeling better about themselves. But what I have come to learn is that the practice becomes more important than the outcome. The major stepping stone is the implementation of the breath. Learning to ride the breath in your yoga practice makes such a profound shift! It takes the practice from a workout to a meditation. I love what B.K.S. Iyengar says, "My body is my temple, and my asanas are my prayers." There are so many amazing capabilities of the human body that we, in modern times, have only recently started to comprehend...so many things inherent in all of us, lying dormant, waiting to be re-activated! The body literally is the "stairway to heaven." My mission in life is to climb this stairway, lighting the way, and leaving a trail of love for you all to follow. I welcome you to join me in the ascent! Namaste :)

Here are a few links that I recommend looking into:

Raw Food and Enzymes
Trophology - Food Combination
The Three Gunas
Blessed Herbs Colon Cleanse

Breathing Exercises (Pranayama)

2009-09-12T16:53:00.000-07:00

Here are some nice video presentations of the pranayama exercises that I teach in class:

Ujjayi Pranayama - "Victorious Breath"
This is the breath that we strive to cultivate throughout our Vinyasa Yoga practice, creating an oceanic resonance in the throat. Ujjayi Relaxes the mind and has a heating effect on the body.

Kapalabhati Pranayama - "Skull Shining"
Cleanses the lungs, strengthens the nervous system, tones the digestive organs, purifies the nadis (energy pathways), and energizes the mind.

Nadi Shodhana - "Alternate Nostril Breathing"
Balances the hemispheres of the brain, calms the mind, clears the sinuses, and improves concentration.
Nadi Shodhana means "that which purifies the nadis (energy pathways)" in reference to two of the three main nadis, the Ida (feminine, lunar) and the Pingala (masculine, solar). I will post more information about the subtle energy body and nadis in the future.

Kundalini Breath of Fire
There are varying applications for this breathing exercise. I teach it with a visualization exercise in order to burn up and release any physical illness, mental dis-ease, and emotional unrest.

Enjoy!

Namaste,

Mike :)

Greetings, Friends! - Teaching Schedule

2009-09-12T15:49:00.000-07:00

Welcome to my Yoga Blog!

I am currently teaching at two studios in the DFW metroplex:

Dragonfire Yoga - Garland Rd, South of Buckner

Tuesday - 7:30 PM - Beginners' Yoga
Wednesday - 6:00 PM - Hatha Flow
*Friday - 12:00 PM - Vinyasa Flow (Power Yoga)
*Sunday - 4:30 PM - Meditation

*starting in October

Green Yoga - Independence Blvd. @ W. Parker Rd.

Monday - 5:30 PM - (Body)
Wednesday - 12:00 PM - (Mind)

Contact me by email for private personal or small group sessions: mikemirabal@hotmail.com

I look forward to practicing with you!

Namaste,

Mike :)