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fitness

The Happy Chemicals | Create your State

fitness, health, lifestyle, Space Foundation

When we feel good, life is a lot easier. We feel motivated; we feel engaged and therefore more productive, and our overall sense of wellbeing is improved.  Inspired by the book  Inspired to learn more after learning about the ‘dopamine hits’ we get from screens and social media, a friend referred me to the book Meet Your Happy Chemicals by Lorettta Breuning.

Once we learn a little about the ‘Happy Chemicals’- Dopamine, Serotonin, Oxytocin, and Endorphins – what they are and how our lifestyle affects them- we gain more control over our life experience.

Dopamine

Dopamine is the do-er. It gets you on the go and you are motivated to take action towards your goals – as an added bonus you get another hit when you achieve these goals. When dopamine levels are low you may feel self-doubt, find yourself procrastinating and generally unmotivated. To increase your dopamine levels do little things to achieve a hit- ie break down tasks into bite-size chunks so you will feel good after doing them. Each time you achieve a mini-goal your dopamine levels will increase. Also allow yourself to celebrate these small achievements.

Serotonin

Seratonin is boosted when you feel important. If Serotonin is low you are likely to feel lonely or maybe depressed.  Unhealthy attention seeking is usually  done by people seeking approval or acceptance with low serotonin levels. A Daily gratitude practice is one way to naturally increase serotonin; as is sun exposure (vitamin d I s linked to the production of serotonin), just be mindful of the UV index- ie the time of day you are in the sun.

Oxytocin

Oxytocin – the love drug– is released by Both genders during orgasm and mothers realease oxytocin whilst breastfeeding. It is linked to fidelity; and you can activate it by giving someone a hug.

Endorphins

Endorphins are released to reduce pain; stress and anxiety. It acts like morphine as an analgesic or sedative. You can induce Endorphins through laughter and exercise.

Want to know more: check out ‘Meet your Happy Chemicals‘ for ways to get high naturally.

We should eat like our grandparents ate 🍎

fitness, health, Inspiration, lifestyle, Nutrition, Space Foundation

‘Cherish your children for they are the footprints you will leave behind’

-Taylor Evan Fulks

With Dr Camilla White MBBS, Holistic Health Coach IIN

 

As health conscious parents, we are passionate about gifting our children with optimal health. We tirelessly strive to make the best choices for them nutritionally, socially and environmentally. Sometimes it can feel as though we’re fighting an uphill battle when faced with supermarket aisles full of processed sugary junk, overflowing birthday piñata’s, the dubious influence of social media and ever increasing academic demands. But as primary caregivers there is no denying the profound influence we have in shaping our kids futures, so the choices we make in their early years are paramount.

‘Diets that emphasise fresh, seasonal and local whole foods are ideal for kids’, says Dr Camilla White, one of our holistic doctors who specialises in women’s and children’s health, ‘we should eat like our grandparents ate’. Adequate nutrition is an essential feature of any wellness agenda but it’s tricky to implement when we have a fussy little eater on our hands. Despite the best intentions, if our child flat out refuses to eat a variety of fresh fruit and vegetables, then they are unlikely to be getting the nutrients they need to thrive. Dr Camilla suggests the following to assist parents facing this challenge:

5 Tips for Parents of Fussy Eaters

  1. Hide the healthy stuff in a smoothie. Most kids love smoothies, it’s just like a treat. You can make green or berry smoothies with spinach, vital greens, acai, protein powder, frozen banana, mango or even some oats. Yum!
  2. Grow your own veggies and pick them together. Kids love to be involved in picking, peeling and cooking veggies that they have helped grow. It makes it way more fun.
  3. Eat together as a family. If possible eat the same meal as your kids. Leading by example is important and when kids see their parents eat healthy foods they will gradually get used to the idea. Plus it’s a great time for family connection.
  4. Keep offering the foods. Kids sometimes take time to get used to foods and may refuse it 15 times before changing their mind. Offer the food but don’t be attached to the outcome as it can create stress and intensify the issue.
  5. If all else fails, hide it in their meal. Veggies in a Spaghetti Bolognese for example.

‘A healthy microbiome is essential for immunity, digestion and absorption of nutrients’ says Dr Camilla, ‘it’s also important for managing mood disorders, depression, anxiety, ADHD and autism’. In case you’re wondering, the microbiome refers to the variety of microorganisms that dwell in our bellies. Our gut can be likened to a garden, which needs to be tended carefully to ensure that the weeds (or pathogenic bacteria) don’t overgrow and crowd out the good guys. The microbiome has been receiving a lot of attention in recent years, as practitioners have increasingly observed its undeniable role in good health. So we know that preserving or restoring gut health in our kids is a key factor in keeping them well. But how do we do that? Dr Camilla has some suggestions:

Tips for Restoring Kid’s Gut Health

  1. Avoid processed, sugary snacks where possible
  2. Grow and consume your own veggies
  3. Let kids play in the dirt. Bacteria from soil is beneficial!
  4. Enjoy home cooked meals most of the time
  5. Make sure kids drink plenty of water and consume more dietary fibre
  6. Encourage physical activity
  7. Give probiotics
  8. Feed prebiotic foods such as bone broth, kefir or kimchi. Fermented foods improve microbiome function and composition, stimulate immune function and improve production of short chain fatty acids
  9. Make gelatin gummies to heal their gut lining. You will find a bonus recipe at the end of this blog.

The Northern Rivers region poses additional challenges with its high rate of intestinal parasites such as blastocystis hominis and dientamoeba fragilis. So high in fact, that Dr Camilla estimates around 50% of kids aged 5–10 are infected with one or both of these bugs. Antibiotics wouldn’t form part of her treatment plan however, as there isn’t enough evidence to suggest that this is the best approach. Rather, she recommends investing in a good quality water filter, crowding out the bugs with a probiotic supplement and giving gut healing supplements such as vitamin C or cod liver oil. Each patient responds differently however so the treatment plan is tailored to the individual.

So we know that nutrition and the microbiome play a huge role in the health of our kids, however there are a multitude of other factors also at play if we are to view this holistically. Being a mum to two beautiful kids herself (Evie, 4 and Banjo, 18 months), Dr Camilla is passionate about ensuring that all aspects of our children’s wellbeing are considered when striving to achieve optimum health. Here are her top five recommendations for raising healthy kids:

Top 5 Tips for Raising Healthy Kids

  1. Ensure they get enough sleep. Getting plenty of sleep is essential for their brain development, growth and a strong immune system
  2. More green time, less screen time. Limiting screen time and monitoring what they’re watching is essential as is spending time in nature, having free play in parks and paddocks the way nature intended
  3. Limit sugar and processed food. Cooking healthy treats at home and limiting refined sugar to special occasions is ideal, but be mindful of keeping a balance as over restriction can be counter productive
  4. Be kind and show compassion. Kids thrive on love and respect, learn to manage your own emotions and lead by example
  5. Slow down and be present. Allow kids plenty of free play time and don’t over-schedule with extracurricular actives and homework

Adapted from Original over @ our friends The Health Lodge.

100% Pure 💕

fitness, health, Inspiration, lifestyle, pilates, Space Foundation, yin, yoga, yoga philosophy
Some might find it dancing in the Boiler Room at the BIG DAY OUT 💃🏻
I’ve felt it looking into the eye of my newborn 💕
You might have heard the whisperings of Samadhi on the ocean breeze that day you sat and cried your little heart out after another break up. You cried so hard that in the end all that was left was peace.
The yogis call it Samadhi- a state of deep and pure love.
Literally, Samadhi is to establish or make firm. Broken down, In Sanskrit, Sam means together or integrated; a towards; and dha to get, or to hold- or put together to acquire integration, wholeness or truth.It is the eighth and final Limb of Patanjali’s Yoga Sutras, with three intensities or depths:
  1. Laja Samadhi- latent or potential level- begins in deep meditation or trance, or dancing. I think when I let go and surrender to god or am in Isvara Pranidhana and have complete trust I achieve this- that knowing feeling of grace and true trust and wonderment at life. It is a state of joy, deep and general well being. Dancing to my favourite band; looking at my newborn; in my mothers arms; in my favourite yoga pose, being adjusted by one of my wonderful yoga teachers- embodying love
  2. Savikalpa Samadhi- initial temporary state of full Samadhi. The conscious mind is still active and so is your imagination. The mind is quiet and has released desires, we get a taste of bliss; beingness but we might still be attached with the body and the attractions of the world. This might be momentary in svanasana after a massive yoga class where you were consistent and true and practised with integrity.
  3. Nirvikalpa Samadhi(orSahaja Samadhi)- end result. The mind is under control- no more desires or wishes, everything is one. Pure awareness remains ; nothing is missing – pure Wholeness and Perfection. – Pure bliss- not only feeling it but being the bliss- you’ve achieved the union(Yoke,or yoga)! and love- your heart is larger than the universe itself- or it is the universe. All cells of the physical body are flooded with the Ocean of Divine Love and Divine Bliss for any period of duration—hours, days, weeks, until you shift your awareness from the soul back to the physical body. Strange happenings may occur- better health as divine grace sustains the body, better feelings; and miraculous happenings may occur in connection with the Enlightened one. It’s possible to stay in Nirvikalpa Samadhi whilst being functional in our world.
Following these three levels, comes Mahasamadhi (ór great samadhi)–namely death or Nirvana. The final departure from every infinitesimal piece of attachment or karma as complete surrender unto God occurs and we are and dissolved into the divine. We transcend to worlds beyond karma and return to God, merging into transcendental Bliss.
A master said-‘Above the toil of life my soul is a bird of fire winging the Infinite’.
How can you invoke bliss, infinite possibilities and be in peace today? In each posture, each breath, each thought? How can you move to let go of desire, attachment to an outcome, to surrender to bliss and transmute into that bliss.
Love and blessings,
Rochelle

How to get By (How to get High)

fitness, health, Inspiration, lifestyle, Space Foundation, yoga, yoga philosophy

There ain’t nothing more inspiring than someone on purpose. Someone walking the talk. You know what I mean. That one friend you have that is just doing their thang like they mean it – day in; day out.

You look at them and think – “How the f*ck do they do that? How do they know what the heck they are doing?” We’ve got an inkling on what is going down. And it does not involve going to the bar every weekend.

“Breath is the new Black”

If you don’t breathe you will die . Its that simple darlin’. The breath is what connects you to all-that-is. Its the basic in your winter-spring-summer-autumn wardrobe no matter what is going on outside. Keep it moving. keep it flowing. Keep it long and consistent and clean. The yogis  and modern-day mystics use prana-yama (Literally the restraint of or control of the life force (prana). Most yoga teachers will teach an element of breath work, and in vinyasa it is a foundational element of the style of yoga we practice. We recommend check out some of the vids on Yogaglo like this one on Ujjayi. You can also find lots of free stuff online just search pranayama  or even better – come to class. 

Once we have the breath under a semblance of control, that cool-cat Patanjali thought that we could move onto pratyahara or the withdrawal of the senses.

I like to call it “Sensory transcendence” .

 As we take the each of these steps along the road to enlightenment (or at least a step towards a calmer mind) we move closer to the truth of all that is.

Ya see you have got to Tune out to Tune in

Tis’ as easy  as sweet apple pie- shut your eyes and become aware of your inner world. There is some really cool shizzle going on in there…… Shut down the external noise and become aware of what is going on for you. Ya know- your gut feelings- those one that scream at ya and sometimes you just ignore them.

My great teacher @michelle_cassidy taught me that once you get clear, you can begin to take right action, and from there you can trust that everything will unfold as it should.

Aloha,

Rochelle

 

Your life becomes a Masterpiece when you learn to Master Peace ☮️

fitness, health, Inspiration, lifestyle, pilates, Space Foundation, yin, yoga, yoga philosophy

Santosha: Contentment

In nearly every translation of Yoga Sutra II.42, santosha is interpreted as the greatest happiness, the underlying joy that cannot be shaken by life’s tough moments, by injustice, hardship, bad luck. “Contentment is really about accepting life as it is,” says Bell. “It’s not about creating perfection. Life will throw whatever it wants at you, and you ultimately have little control. Be welcoming of what you get.”

You can practice this on the mat quite easily, by acknowledging your tendency to strive to do a perfect pose and accepting the one you’ve got. “There’s no guarantee that you’ll get enlightened when you do a backbend with straight arms, or touch your hands to the floor in Uttanasana,” says Bell. “The process of santosha is relaxing into where you are in your pose right now and realizing that it is perfect.” Lasater compares santosha to the deep relaxation possible in Savasana (Corpse Pose). “You can’t run after contentment,” Lasater says. “It has to find you. All you can do is try to create the space for it.”

If you release your mind from constantly wanting your situation to be different, you’ll find more ease. “It’s not fatalism; it’s not to say you can’t change your reality,” says Cope. “But just for the moment, can you let go of the war with reality? If you do, you’ll be able to think more clearly and be more effective in making a difference.”

During those times when you don’t feel content, just act for one moment as if you were. You might kick-start a positive feedback loop, which can generate real contentment. It might feel absurd when your inner landscape isn’t shiny and bright, but the simple physical act of turning up the corners of your mouth can have amazing effects. “Smile,” suggests Devi. “It changes everything. Practicing smiling is like planting the seed of a mighty redwood. The body receives the smile, and contentment grows. Before you know it, you’re smiling all the time.” Whether you’re practicing asana or living life, remember to find joy in the experience.

 

Words via Our friends @ yogajournal.com

Cleanliness is next to Godliness 😇

barre, fitness, health, Inspiration, lifestyle, pilates, Space Foundation, yin

Patanjalis first Niyama- or Personal Observance is “Saucha” is broken down here by Kara-Leah Grant 😍

The first yama is Saucha, usually translated as purity and sometimes as cleanliness.

No matter what kind of yoga we’re doing – asana, pranayama, meditation, chanting, Bhakti yoga, Karma Yoga, Jnana Yoga – we’re always working with purification. Yoga as a practice purifies our system and by extension, our lives.

This clearing out, on all levels, allows Prana (life force) or energy to flow freely. We release and dissolve all kinds of blockages.

This is what saucha is about – clearing out the dirt and removing the unnecessary. On a basic physical level it applies to how we clean ourselves. It’s the way we shower, scrape our tongues, clean our teeth, wear clean clothes and eat life-supporting, nourishing foods that move cleanly through our systems. Done daily, and with reverence, these simple practices will lay a strong foundation to our lives. We’ll feel better about ourselves.

On a deeper level, saucha shows up in our lives in other ways.

Saucha is about purity of energy, so in our homes, it’s about the way we organise and maintain our space.

Compare the feeling of walking into a zen-style room. The floor is wooden, there is a rug on the floor, aligned perfectly with the walls. Two pot plants fill separate corners. There is a sense of everything in it’s place and a place for everything. The room is light and airy.

Now walk into a cluttered lounge with furniture at haphazard angles, dirty dishes strewn around the room, weeks of newspapers stashed on the coffee table, clothes hanging over chair arms and toys strewn across the room.

How does it feel walking into each room? What is your inclination walking into each room?

In the zen-style room, my inclination is to sit and breathe. The energy of the room is pure.

In the cluttered lounge, my inclination is to clean up and find a place for everything. Then I can sit and breathe because now the energy of the room is pure.

That is saucha in action – the recognition that everything has it’s place and there is a place for everything. From that place of places, energy can flow smoothly. There is nothing to do but breathe.

There is good reason for this niyama and I notice it in my own life. Whenever I move into a house, first I have to get everything in order. It’s not a pristine manic order, but a sense of discovering where everything belongs so it can fulfill it’s function with maximum efficiency and beauty.

Living with a child means there’s often toys littering the lounge floor. But those toys have a place and when it’s time for bed, Samuel helps me put all his toys in their place. Underneath the daily messiness is a sense of order which we always return to, maybe not every single night, but most nights.

This adds a clarity to my life that makes my mind work better. I write better in a clean space. Everything flows smoother. The light of my life can shine brighter in a clean, orderly house when I’m clean and pure!

Imagine this – each of us has a light inside that shines out to the world. If the glass that surrounds that light is smudged, or blackened, our light will be dull or faded. The practice of saucha cleans the glass so the light can shine brightly.

My light-shining often takes the form of housework.

I’ve noticed that when I feel scattered or heavy I naturally do housework. I’ll start organising.

Maybe I’ll go to put something away in the fridge and notice the fridge door has smeared ketchup on it. I’ll fetch a cloth and clean that ketchup. In doing so, I’ll notice crumbs in the door shelves so take out the bottles and clean the shelves.

Half an hour later I will have completely cleaned out the fridge and arranged everything according to how we use it and how it best fits. The cleaning and ordering of my physical environment has a comparable effect on my psyche. I feel clean and ordered and clear again.

This is a completely different experience from cleaning a fridge because it ‘has to be done’. There’s almost a merging between myself and the fridge as I attend to it’s needs in the moment 😉

I known this about myself for five or so years now – that housework is meditative and therapeutic. It’s only through my study of saucha that I’m now able to put a name to my action. Making this conscious means I can choose to take action when required now – I can notice when I’m feeling out of sorts or scattered, take a look at my surroundings, and figure out what needs sorting out and cleaning. It’s brilliant!

How might saucha show up in your life?

How do you keep your body clean and pure? Your clothing? Your room? Your house? Your life?

Words and Wisdom via Kara-Leah Grant 🙏🏾

Connective Tissue Health & Myofascial Release

fitness, Inspiration, lifestyle, Space Foundation

An international yoga teacher, author & health & wellness expert, Tiffany Cruikshank is known as a teacher’s teacher & has written for & graced the cover of many prominent publications.

Tiffany imparts some wisdom on the subject of the connective tissue below: Check out the source of this article for a full list of references 

Connective tissue has a long history of being overlooked in favor of what seem to be more important features in the body. In medical school cadaver dissections, the connective tissue is carefully extracted and thrown away to reveal the more precious structures and organs, but our low prioritization of it is finally being reconsidered in light of recent research putting fascia and other connective tissue in the spotlight. With so many new studies opening our eyes to the crucial functions of this tissue, the need to reexamine our understanding of it and its potential contributions to our health and quality of life is undeniable.

Fascia, a type of connective tissue, has a broad array of functions, including linking nearby tissues, supporting organs, reducing friction that comes with muscular force, forming compartments that enclose groups of muscles and other structures, separating tissues, investing the tendons (thereby adding to their strength and resilience), creating functional chains of muscles that allow us to move more smoothly and efficiently, and much more. This tissue also contains important immune  cells, protective adipose cells, myofibroblasts that assist tissue healing, and a complex communication system to help oversee it all. Another important feature of fascia is that it is a continuous intermeshed system of fibrous tissue that weaves through the body, from head to toe. This interconnected system can be the reason your pain in one area may be influenced by changes in another part of your body, and it is also a big part of how we adapt and respond to stress via a body-wide tension-distributing system. Every year, half the fascial fibers (collagen) are replaced in a healthy body, providing us a powerful intervention point to steer these changes in the tissues at any time.

MYOFASCIAL RELEASE

The term myofascial release refers to any technique that works on the muscles and the fascia. There are many different modalities; however, the most common self-myofascial release (SMFR) techniques usually involve the use of balls or foam rollers. The beauty of SMFR is that it can be done with simple tools and training, making it accessible to the general public. There are numerous articles and studies showing positive outcomes for these modalities. The main limiting factors of these studies are that many of them are small and their methods can vary considerably. Nevertheless, most of them show significant positive outcomes with only minor side effects, which usually involve temporary soreness and/or bruising.

Fibroblasts, cells within the fascia that are responsible for producing the fascial matrix, play a large role in how the tissues remodel over time in response to the demands placed on them. These demands can have relatively positive (as in yoga, stretching, exercise, or myofascial release) or negative (in the case of poor posture, repetitive motions, or injuries) effects on the way the fibroblasts remodel the components of our  connective tissue. Myofascial release is thought to both stimulate and regulate fibroblasts; it helps break down excessive connective tissue deposition as well as stimulates them to produce new, more resilient connective tissue. It also enhances hydration of this tissue.

Probably the most well-known uses of SMFR are to increase mobility and relieve pain and injuries. The effects of SMFR on mobility are probably the most commonly studied, with positive but often temporary effects seen. Immobility, repetitive movements, poor posture, and injuries can all cause excessive collagen deposition that leads to fibrosis or adhesions between the tissues, resulting in diminished range of motion and mobility. SMFR helps to reduce and prevent excessive collagen deposition by increasing collagen turnover to keep the tissues strong, elastic, and resilient. This feature is critical both for working with injuries and helping to prevent them. Also, one of the great advantages to using SMFR is that the increases in mobility do not initiate the temporary decrease in muscle power and performance seen with stretching.

A key feature of connective tissue that we are still learning about is its function as a communication system. With six times as many sensory neurons than are found in any other tissue (besides the skin), the fascia is a huge sensory organ important both for proprioception (spatial awareness) and interoception (internal body awareness). One of the often-overlooked benefits of myofascial release is this increase in proprioception, which you feel right away. Try, for instance, rolling out your feet before attempting a challenging balance position, and you can experience this firsthand. Research suggests that increasing proprioception can also decrease pain. What’s even more interesting is the new research pointing to the fascia having its own internal communication system, which functions independently from the nervous system via vibration, crystallinity, and electricity. This suggests an inherent body-wide intelligence within this system.

Within the fascial layers, we also find important immune cells that help to modulate inflammation and tissue healing. Many people think of the fascia as just surrounding the muscles, but this tissue also interweaves through the muscles and surrounds organs, bones, nerves, and blood vessels throughout every part of the body. Since it envelops just about every structure of the body, you can imagine how important the immune function in this protective internal fascial layer is.

There is increasing evidence that the physical and mechanical environment of the tissues can influence cell behavior and tumor progression. In fact, some of the newest research on fascia focuses on its effects on cancer and suggests that healthy fascia could be an important component in treatment and prevention.

The hydration of the connective tissue is a key component in its health, influencing communication, adhesions, and immune function. Imagine dry tissues rubbing over each other with every movement. Impaired hydration of the fascia causes increased friction, stimulating the fibroblasts to lay down more collagen cross-links between layers of tissue, eventually leading to adhesions between the layers. You might think drinking more water would solve the problem, and though that may be part of the answer, it doesn’t necessarily equate to connective tissue hydration. Gentle SMFR techniques help to increase the hydration of the connective tissue to decrease adhesions, enhance communication, and facilitate healthy immune function. Think of the connective tissue as being like a fish bowl; not only do you need to add more water, you also need to clean it out from time to time.

CONCLUSION

There are also other body functions that SMFR influences—the parasympathetic response, the blood and lymph circulation, and possibly many more that may be revealed as the studies continue. In addition, there are mental and emotional implications of the connective tissue system that we don’t fully understand yet. Practitioners may observe this in their clients as an unexpected emotional release that may spontaneously arise with SMFR. The beauty of SMFR is that you don’t need to understand the emotional history of a trauma or injury to let it go; you need only provide the space to allow it to pass. Studies suggest that receiving SMFR just once or twice a week will yield a more resilient fascial system in six to twenty-four months, so slow and steady wins the race for connective tissue health. As with any healing modalities, it’s important that you consult your doctor before using SMFR and seek the help of someone trained to use it.

Though there is still a lot of research needed to show the extent to which the fascial layer may be involved in many pathologies, there is already more than enough to indicate the need for further inquiry into how the health of this tissue can affect so many interconnected systems. Myofascial release techniques show promising outcomes in enhancing mobility, increasing proprioception, supporting injury prevention, promoting tissue healing, regulating inflammation and immune function, and optimizing tissue resilience. As SMFR has so few side effects, I believe it’s our opportunity to pursue further study to see how we can best use this simple, cost effective modality that could have a significant impact on pain, inflammation, injuries, tissue health, and possibly pathologies such as cancer.

AUTHOR NOTE

Thanks to the Fascia Research Congress for promoting the work of so many researchers who help bring this information to the public, and many thanks to all the researchers out there doing the work.

Check out the source of this article for a full list of references.

See you on the mat XXX

#justdoitanyway; Aparigraha /// non-attachment or non-greed 🙌🌟➔

fitness, lifestyle, Space Foundation, yoga, yoga philosophy

This weeks offering is from the lovely @emmanewlynyoga again- she breaks down aparigraha into understandable tid-bits for you to ponder…..

Aparigraha is the last of the five yamas of Patanjali’s Eight Limbs of Yoga. It often translates to ‘non-greed’, ‘non-possessiveness’, and ‘non-attachment’.

What does this yama teach us and how do we translate this on and off our mats?

The yamas are essentially moral guidelines by which to live with regard to our relationship with ourselves, and the world around us. These moral codes can be applied both on an off the yoga mat, helping us to practise not just for the benefit of ourselves, but for the world around us….

Patanjali’s yamas are:

Last but by no means least is Aparigraha, which often translates as ‘non-greed’, ‘non-possessiveness’, and ‘non-attachment’. The word ‘graha’ means to take, to seize, or to grab, ‘pari’ means ‘on all sides’, and the prefix ‘a’ negates the word itself  – basically, it means ‘non’. This important yama teaches us to take only what we need, keep only what serves us in the moment, and to let go when the time is right.

Let your concern be with the action alone, and never with the fruits of action. Do not let the results of your action be your motive, and do not be attached to inaction – Krishna

It’s not the destination, it’s the journey…..

Aparigraha is actually one of the central teachings in the Yogic text the Bhagavad Gita, in which Krishna shares one of the teachings that could perhaps be the most important lesson of all to learn: ‘Let your concern be with action alone, and never with the fruits of action. Do not let the results of action be your motive, and do not be attached to inaction’. What Krishna is essentially saying here, is that we should never concern ourselves with the outcome of a situation, we should only concern ourselves with what we’re actually doing right now as we work towards that outcome.

For example – how often do we worry about what might come of the effort we put into a project at work, a holiday we’re planning, or a meal we’re preparing, that we never really enjoy the work itself? So often we worry if we’ll be successful enough, or ‘good enough’ when we put our hearts on the line to show the world what we’re made of, that we forget why we started in the first place.

Go for it!

If you know you have something to do and share with the world, this teaching from the Bhagavad Gita tells us to do it – and to do it with all our hearts – and to let go of what might come of it. Great poets like Henry David Thoreu and Walt Whitman, painters like Camille Corot, and even composers like Beethoven couldn’t be sure of what would come of their work. Many were considered unworthy of recognition when they first showed the world their creations, but when they let go of the need to be praised by other people – when they let go of feeling as though their happiness was determined by what other people thought, and they just worked for the love of it – they allowed their passions to come alive, and lived fulfilled and abundant lives. When we understand and can fully comprehend how to live in this way, it’s a bit like taking a huge sigh of relief….

Here, we’ll discuss how we can all cultivate a little more ‘non-attachment’, ‘non-greed’ and ‘non possessiveness’ in our lives….

Aparigraha on the mat:

We may all walk into our Yoga class looking forward to practising, setting our intention and ready to move and breathe our way towards a more peaceful mind. Often halfway through though, something happens: We lose sight of the real reason we came, and our practice is no longer about connecting to ourselves and being present, but about being better than the person on the mat next to us, or pushing ourselves into that super impressive asana…. Sound familiar? This is where the ‘non-greed’ and ‘non-attachment’ aspects come into play.

If you’ve been taking part in our September Yoga month challenge and have developed a home practice, then you’re already feeling the benefits of getting on the mat more often. The more we practise of course, the stronger and more flexible we become physically, but it takes a little longer for our minds to catch up. While our bodies are more than happy with this daily dose of asana practice, the mind is all too often distracted with thoughts about how we could be better, stronger, or how we could get into that fancy arm balance quicker. We never seem to be satisfied with just what is at that moment, the mind becomes greedy, and we want more. As I’ve said in a previous blog post about the Yamas & Niyamas – we live in a ‘McDonalds society’, we want everything, we want it now, and we want it super-sized.

Practise for the love of practising

Progress in our practice is encouraging, but it doesn’t need to be the only reward. The sheer joy of the practice is the greatest reward in itself, realising how freeing it is not to have a specific goal we must achieve, but to simply move our bodies in a way that feels good. If we practise for the love of practising, without forcing or pushing ourselves beyond our edge, the body will unfold naturally and those more challenging asanas will be accessible in no time.

Aparigraha at home:

How many clothes do you have in your cupboard that you know you won’t ever wear again, but they’re still hanging in there just in case? How many gadgets, ornaments, books and shoes do we have that we really just don’t need?

Aparigraha can teach us that we actually probably don’t need the new shirt that looks exactly like that other one we have at home, we probably don’t really need to buy that new cushion just because it goes with the new wallpaper, and we definitely don’t need that new car just because it’s better than our neighbours’….

The more we hoard material possessions, the more we weigh ourselves down with not only physical, but energetic baggage, and the more we become attached to and worry about losing these said possessions. Believing that the new object we buy will bring us happiness is based on a feeling of lack that all too often enters our minds. In this sense, ‘lack’ is that sense of ‘I’m not good enough’ or ‘I’m not whole without that new thing’, when really we always were and always will be good enough no matter what. If we lighten the load a little by either selling some of the things we don’t need, or even better by giving them to charity, then we move towards living a less cluttered life both in our homes and in our minds.

The next time you feel you need to buy something new, take a moment to think of why you need it so much – will it bring lasting happiness? Will it help you find peace? Will it help you live in a more self-reliant and simpler way? (Hint…. This is also a great way to save a lot of money!)

Aparigraha in diet:

Many texts advise eating moderately, so as not to disturb our practice, and the Hatha Yoga Pradipika in particular lists over-eating as a hindrance on the yogic path. That isn’t to say you shouldn’t enjoy your favourite meals and treats, and it’s so important to make sure each of us nourishes ourselves to stay healthy, but it’s useful to listen to our bodies to recognise when enough is enough. It has been well documented that the world’s ‘blue zones’ (the places in the world with the highest life expectancy, and the healthiest quality of life) eat until about 80% full, so as to allow the body to properly digest and assimilate food. Okinawa in Japan is one of these blue zones, and the phrase ‘Hara Hachi Bu’, meaning ‘eat until you are eight parts full’ originates here.

It’s not just how much we eat that is worth considering, but also how much we throw away!

30% – 50% of the food produced in the world ends up as waste, this is equivalent to up to 2 billion tonnes. With a growing global population of around 9 billion people, demands for food are growing, but still well over 8 million people in the world go hungry every day. The food currently wasted in Europe could feed around 200 million people, so why are we still being greedy, over-buying and wasting food?

While of course we can’t all travel to undernourished countries to help feed those going hungry, we can still do our bit to help. When we practise on our yoga mat and help ourselves to feel good and create a sense of peace and positivity, that’s only really the beginning of the practice…. What we do after that is where it all counts; by creating a sense of peace within ourselves, we essentially make our selves more useful in the world. When our minds are less cluttered with worries and attachment, we can get on to the important stuff, like really making a difference in the world around us.

Start small; this could mean sticking to your shopping list next time you’re at the supermarket and not putting those extra indulgent treats into the trolley. It could mean cooking a big meal to share with friends, to make sure nothing goes to waste, or it could mean saving any leftovers for lunch or dinner the next day. Maybe this could lead on to donating tins of food to those in need, or even volunteering to help feed those at a local shelter. Remember, our practice is to help ourselves feel good, but it doesn’t stop there…

Aparigraha in our minds:

Hindsight is a wonderful – and annoyingly useful – thing. If only we knew that those things we obsessively worry over didn’t really matter? If only we could stop being concerned with what might happen, and just enjoy what is happening?

Each time we enter into a new relationship, experience a sensation of joy and happiness, or start a new project, there’s often a flash of concern as we think – even just for a moment – what happens when this is over? What will come of this?

Becoming attached to a positive feeling or a positive experience is completely human, why wouldn’t we want to feel happy for as long as we can? But when we experience positivity, do we really let ourselves fully have that experience, or do we cling to it, willing everything to stay just as it is in that moment?

Change is the only constant thing we can expect in life

The Sanskrit word ‘Parinamavada’ is the teaching that ‘everything is in a constant state of flux’. Indeed, change is the only constant thing we can expect in life. Just as the trees drop their leaves in Autumn so that they may grow new buds in Spring, the day turns to night, the seasons come and go, we too go through changes every moment of every day. Our physical bodies are undergoing change every second with cells regenerating, blood flowing, bone wearing down and then being stimulated to build up again, breath moving in and out of the body; so too do our minds experience change continuously.

Happiness, joy and peace are important emotions to feel, yes, but so too is sadness, anger and loss. To experience only the good stuff is to experience only half of what life has to offer. The school of life exists to allow us to experience and learn from every aspect of our being, the light and the dark, and to truly live we must not push away the things we don’t want to feel, but allow them to happen, and know that this too shall pass. When we let the moment be what it is without either trying to cling to it, or to push it away, we can really say we’re living in that moment, allowing things to come and go, without the need to possess any of it.

Aparigraha offers us so much freedom – the freedom to work and do what we love without worrying about the outcome, the freedom to rely less on external and material possessions to bring us happiness, and the freedom to experience everything life has to offer, whatever that may be. See what happens when you apply this yama to your life, what happens when you just let go?

Words via @emmanewlynyoga from Ekhart Yoga 🙏🏾

The Yamas: Brahmacharya: Right use of Energy

fitness, health, Inspiration, lifestyle, Space Foundation, Uncategorized, yin

We found this babes musings on this often misunderstood (and brushed over quickly) Yama. Let @emmanewlynyoga break it down for you- Brahmacharya is not what you may have been thinking…..

What does Brahmacharya mean?

The fourth of the Yamas, Brahmacharya is often translated as ‘celibacy’ or ‘chastity’, which doesn’t always make for a very popular Yama…! Traditionally, ‘Brahmacharya’ was meant to encourage those involved in the practice of yoga to conserve their sexual energy, in favour of using that energy to further progress along the Yogic path.

The common misconception that Brahmacharya is all about celibacy means it is often overlooked or considered irrelevant in our modern culture.
However, the practice of Brahmacharya or ‘right use of energy’ as it is widely translated, is more prevalent now than ever.

Contemplation: The word Brahmacharya actually translates as ‘behaviour which leads to Brahman’. Brahman is thought of as ‘the creator’ in Hinduism and Yogic terms, so what we’re basically talking about here is behaviour which leads us towards ‘the divine’ or ‘higher power’.

Regarding Brahmacharya as ‘right use of energy’ leads us to consider how we actually use and direct our energy. Brahmacharya also evokes a sense of directing our energy away from external desires – you know, those pleasures which seem great at the time but are ultimately fleeting – and instead, towards finding peace and happiness within ourselves.

“Brahmacharya also evokes a sense of directing our energy away from external desires … and instead, towards finding peace and happiness within ourselves.”

Where is your energy directed?

Consider for a moment where your energy is most directed. I’ll have a guess that a large part of it is put towards worrying and generally concerning ourselves with things that don’t really serve us best. A lot of our energy may also be spent on trying to present ourselves as someone we’re not in order to please or impress others, or maybe we direct our physical energy towards endlessly pushing ourselves to be fitter, stronger or skinnier…. Does any of this sound like you? If so, it might be time to look a little closer at that Yama you’ve been avoiding….

In order to be the best version of ourselves and to use our energy in the right way, we need first of all to listen to what our bodies need. After all, to be able to spread our message to the world and really make the most of what we learn from our yoga practice, we need to have enough energy within ourselves.

In order to be the best version of ourselves and to use our energy in the right way, we need first of all to listen to what our bodies need.

 Boost your happiness to boost your health

As many parts of the world move towards Winter, our immune system naturally needs a little boost, but we don’t always listen to what we really need the most. By becoming aware of our energy levels and really listening to what we need, we can take action to ensure we feel at our very best.

Yoga is an all-natural happiness booster – you may notice that if you’re feeling down, nothing helps more than a great yoga class – and happiness is actually a proven immune-booster too! When we’re unhappy or fearful, our bodies respond by switching on our stress-responses (that infamous ‘fight or flight’ system we’re always hearing so much about), which heightens our blood pressure, lowers our energy levels and weakens our immune system. When we’re happy and relaxed however, our nervous system switches on our healing mechanisms, which helps to keep our bodies in a vibrant and powerful state.

If we are able to direct our energy towards something positive each day – rather than directing our energy towards our often negative thoughts – we’ll not only be able to boost our immune system, but we’ll also actively be making the right use of our energy!

Listen to your body and let your practice serve you

We’re often encouraged to listen to our bodies in a yoga class, but if we’re accustomed to practicing Yin, butterfly pose in one particular way, it can be difficult to change our habits – even when our bodies are asking us to. To make the most of our energy, we can enhance our health and well-being with the right yoga practice for us at that time; if you’re accustomed to a strong yoga practice and your body needs restoring, allow some time for a deep Yin practice. If you always opt for a soft and still practice, try some Power Yoga to give yourself a boost of strength and energy. Your body is always talking to you; listen and see what it has to say!

Listen to your body! Think about where you’re directing your energy – is it helpful or hurtful?

Brahmacharya in your Yoga class

Mixed-level yoga classes are increasingly popular, which means there are lots of different abilities, Yoga class needs and energy levels together in one class. Often in these classes, lots of different options are given so everyone can make the most of their practice. You may be offered variations and modifications of postures, the option to move through a vinyasa or to rest in Balasana (Child’s Pose).

This situation can lead us in two different directions; surrounded by other practitioners, you might feel pressure to ‘keep up’ or impress others, but consider whether taking the posture is helpful or not – your practice is about your body, no one else’s. On the other hand; if you’re the type to shy away from taking it to the next level, consider stepping out of your comfort zone a little – outside of that little bubble of familiarity is where we grow the most!

Brahmacharya in every-day life: How do you use your energy?

Right now there seems to be an over-emphasis on how ‘busy’ we should all be – that busy is better – and that if you’re not busy, there’s something wrong. The point is, whether we’re constantly ‘busy’ or not doesn’t matter – it’s whether what we’re doing is worthwhile. Filling our schedule with as much as we can may seem impressive on the outside, but when it comes to how this makes us feel on the inside, it doesn’t leave much space to breathe.

“Brahmacharya encourages right use of energy, so if your energy levels are flagging at the moment, consider whether your daily tasks are draining you of your vitality. Could you find a way to take a few moments a day to just stop and breathe and find a little peace?”

This ability to slow down will not only allow your body and mind to take a much-needed break, but you’ll be much more aware of how you’ve been using your energy that day. As we mentioned earlier – listen to your body! Think about where you’re directing your energy – is it helpful or hurtful? Be aware of how you feel physically and energetically when you’re in certain situations – do some people drag your energy down? Do others make you light up? Is there something you love doing that really gives you a boost? (For most of us yes, it’s probably yoga!) Whatever your day-to-day schedule includes, become aware of not just what you do, but how you do it, and how it affects you.

By becoming aware of how our bodies and minds respond to certain situations, we can begin to cultivate a life that does serve us, and that does make the best use of our energy. By contemplating Brahmacharya within our every-day actions, we can take our yoga practice off the mat and into our lives and allow it to serve us at all times….

So what behaviour leads you towards your higher power and helps make the right use of your energy?

x Emma

 

Blog reposted from Ekhart Yoga 🙏🏾

Remember the Breath

fitness, health, Inspiration, lifestyle, Space Foundation, yin, yoga

Resident Yin Yogi @terrafirmayoga shares her musings on the magic of the Ujjayi Breath.

Ujjayi Pranayama is the most simple of all yoga’s breathing practices. And because it is so easy to do, it is so effective. It can be done in any position. Sitting down, lying down, standing up, doing yoga asana, driving in a car, going for a walk and even listening to a friend talk…

Effective at slowing down your nervous system, your heart rate and your racing mind.  You need to breathe.  Especially if you have anxiety, stress or depression, aches or pains, injuries or illness. You need to breathe.

In Yin Yoga we learn to breathe the Ujjayi breath in a yin way.  Slow, steady and soft.  There is effort, but it is minimal.  This takes time and practice.  I like to teach it at the beginning of every yoga class, as the breath is the essence of yoga.

The key to Ujjayi is a gentle narrowing of the throat passageway.  This exaggerates the sound so you can hear it. The most important element of Ujjayi is the sound. As you slow down your breath and smooth out the flow, the sound becomes consistent and steady while becoming quieter and quieter.  It is the internal sound that is so divine.  It is the internal sound that heals our wounds and replenishes our cells.  This breath is guaranteed to detox your body and cleanse your mind.

The slow pace of the breath allows time for oxygen to be absorbed into the cells with each inhale, improving the efficiency of your cellular breathing.  Did you know that you have 50 trillion cells inside of you?  If your cells are breathing efficiently this improves your metabolism which affects how your body handles nutrients from your food.

At the same time each exhale carries out toxins and waste product.  Which yoga describes as purification. A way of making your body less dense.  Simultaneously, your mind and emotions are cleared of the density as well.

The word ‘prana’ is a Sanksrit word which means life force.  It is also called chi, mana and oxygen.  Pranayama means you are moving this force through you.  A body with high levels of prana is vibrant and doesn’t succumb to sickness. Any dis-ease will be improved by increasing your levels of prana.  The level of prana moving through your body determines your health, vitality and glow.

In a general class you may have enough time for 5-8 minutes of Ujjayi.  It is merely an introduction to the full practice of 20 minutes everyday.  But 5-8 minutes is enough to get you started on your journey to wellness and it will help you go deeper when you practice the yoga poses which follow.

It is a mystery how this simple breath can weave magic into your life, but if you remember to breathe an Ujjayi breath or ten everyday, I guarantee it will change your life for the better.

Remember to Breathe…

Love Tara X

You can download a 7 minute guided Ujjayi practice with Tara on Spotify or iTunes. 

Type in Tara Fitzgibbon or Breathe, Rest, Let Go.