Mudra

Image sourced from yogibe

Mudra is a sanskrit word meaning 'gesture'. They can be thought of as a seal for energy flow.

Some mudras are as complicated as involving the whole body through asana (posture), pranayama (breath), bandahs (energy lock) as well as visualisation. However the most common mudras are a simple hand position.

The text Asana Pranayama Mudra Banda says that mudras should be introduced later in practice, once proficient in asana, pranayama and bandha - as these practices help clear gross blockages.

Through practicing mudra, yogis develop awareness of energy flow through the body. It is said that mudras help to manipulate prana by diverting it to the upper chakras, as opposed to it leaving the body and dissipating.

In this same text there is a section on a scientific view point of mudras. It is explained that mudras act as a subtle, non-intellectual connection between the position of the hand and the mind. Different mudras set up different links and which effects the body differently. Over time repetition of the gesture can immediately bring the practitioner to a more refined state of consciousness.

One way to think of it is if you were to meditate over and over again with your hands in a certain position, your body learns than when you place your hand in this way, you will be meditating. 

Eventually, whenever you take this hand gesture, your mind begins to go into meditation mode.

 

Chocolate truffles

These are rich and fudge-like thanks to the raw medjool dates. The dates also give the sticky caramel texture. I tend to add more raw cacao as it gives the very intense dark chocolate flavour. You could add spices - maybe chilli, cardamom or cinnamon...

 

Choosing raw cacao powder makes these satisfying treats more nutritious. It is less processed and contains twice the amount of antioxidants found in traditional cocoa from roasted beans. It is one of the best sources of magnesium found in nature. Raw cacao also contains phenylethylamine which helps to lift mood and enhance mental well-being. Excellent!

I mentioned the caramel texture of dates - this also means they are high in fruit sugar so keep this in mind... But there really isn't much processing involved so let's embrace them!

Dates contain folate, vitamins A, K and the B's as well as selenium, potassium, magnesium, calcium, iron, manganese and copper.

Ayurveda teaches that dates are cooling, sweet and satvic (bring a calm, serene quality). They nourish the immune system and tissues, but are also considered 'heavy' so you shouldn't consume too many in one go or it will be too hard on your agni (digestive fire).

If you have a dominant kapha constitution go easy on dates due to their heavy, cool quality. They could make you feel more sluggish.

Chocolate truffles

10 plump juicy fresh medjool dates, pitted

3 or 4 tablespoons of raw cacao powder

1 tablespoon of raw coconut oil or ghee

A tiny pinch of quality sea salt (I used Celtic sea salt)

Extra raw cacao to coat

Blend the dates and raw cacao until smooth. Next add the coconut oil/ghee and pulse to combine well. Roll into balls and coat with extra cacao powder. These are rich so keep them small.

Oat, chia, vanilla and coconut porridge

In Winter, I love having porridge with warming spices such as ground cinnamon and ginger. 

This morning there was a slight feeling of Spring in the air which inspired me to alter my porridge slightly... This was delicious!

Oat, chia, vanilla and coconut porridge

1 cup of rolled oats

2 tablespoons of chia seeds

2 cups of coconut milk or coconut cream

The beans from one vanilla bean, or a pinch of vanilla powder

A pinch of good quality salt (I used celtic sea salt)

2 teaspoons of ghee (more if you like!)

Raw honey to sweeten

Activated almonds, chopped, to serve

Milk of your choice to serve if desired

The night before, cover 1 cup of oats and 2 tablespoons of chia seeds with water and allow to soak overnight.

The next morning give the oat mixture a good stir. Place in a saucepan with the coconut milk/cream and stir occasionally over low heat. Allow to cook slowly until the oats have lost most of their shape. You may need to add more coconut milk/cream or water if it starts to stick. Add vanilla, salt and ghee and stir to combine. 

Ladle into bowls. Drizzle with raw honey, pile almonds and serve with your choice of milk if desired.

 

A cuppa... and a moment of mindfulness

 Image sourced from Pinterest

Being mindful is simply giving all your awareness to one task, so you can practice it doing just about anything.

Your morning tea or coffee is a perfect chance to try...

If you've made it yourself, use a pretty cup to present it nicely.
Sit somewhere pleasant, and start by appreciating the look and aroma. Perhaps it's steaming if it's a little cool this morning? If you are in a cafe, wait quietly for it to arrive and appreciate the surroundings. Try not to grab your phone or another distraction.

Hold the cup in your hand for a moment and notice it's warmth on your hands.

Take a sip and notice the feeling on your lips, in your mouth and down your throat.

Appreciate the taste and texture.

Sip slowly in this fashion. If you are alone, it may be easier to focus. If you are with other people you can still chat... just stay mindful as you sip.

Once you have finished, sit for a moment. Observe your surroundings and feel grateful for the little ritual you have just had.

The Eight Limbs of Yoga

Image from We Heart It

For most westerners yoga is physical movement, with a little bit of relaxation and meditation which is beneficial for the mind. For some people this is enough - and that is fine!

However there are eight limbs of yoga and each one needs to be achieved before reaching spiritual enlightenment.

There is a lot to each one, but here is a short summary of each in layman's terms for you.

1. Yama

Yama refers to self restraints, or how we behave in relation to other people. One way of thinking of Yama is to consider the rule we have all heard as children (perhaps in scripture!) "Do unto others as you would have them do unto you". The areas of Yama include non-violence, truthfulness, non-stealing, abstinence (meaning not using sexual energy to harm others) and non-possessiveness.

2. Niyama

Niyama is self-discipline or observances. Niyama includes personal cleanliness, contentment, spirituality, self study and the surrender to God (whatever God may mean to you. It doesn't necessarily have to mean a God from a particular religion, but any higher power - such as the universe).

3. Asana

This is where most Westerners began their study of yoga. Asana is the physical postures we think of when we say yoga. Through Asana we take control of our physical body, which allows us to sit easily in meditation.

4. Pranayama

Pranayama is control of life force, or prana. In a yoga class you will often perform breathing exercises such as this one which help to purify the body. In yoga the breath has strong connections to the mind and emotions. Pranayama is the last limb which is related to the physical body.

5. Pratyahara 

Pratyahara is the withdrawal of the senses. This is when yogis begin to sit and move their awareness to their inner world, and away from external distractions or senses.

6. Dharana

Dharana is when we start to steady the mind. As you will be aware, your mind becomes extremely active when you try to think of nothing! Yogis may use a single point to focus on, such as the breath, and object or a mantra. Practicing extended periods of concentration leads onto meditation.

7. Dhyana

Dhyana is the stage of meditation of contemplation. When starting to learn meditation, we may think that dharana and dhyana are very similar. The difference in that dharana is a single-pointed focus or concentration, where dhyana is moving beyond this, to a state of being without focus. Here the mind is still without thought.

8. Samadhi

This is the final stage of yoga, spiritual enlightenment or pure bliss. It is said that at this point, the yogi merges with their point of focus and transcends the Self altogether!

Asana this week: Navasana (boat posture)

Image from befairbefunky

How gorgeous it this yoga platform!?

Navasana or the boat posture strengthens the core, hip flexors and the spine.

Some points to remember: To perform Navasana, you want to feel as if you are sitting just at the edge of the sit bones, towards the tail bone. Focus on lifting and opening the chest and heart.
Extend the spine, feeling that you are creating space in between your ribs. Check that you aren't hunching the shoulders, or holding your breath. If you are, take a more gentle variation until you develop strength. Many people feel Navasana in their core. While it definitely is core strengthening, it is also very strong on your deep hip flexors. Think about this while in the posture - by grounding the the thigh bones and pelvis and lift and lengthen away from this anchor.
The abdomen will engage due to the position your body is in, but see if you can breathe into the belly rather than hardening it.

As you come out of the posture, roll back to your sit bones and hug the knees towards the chest. Allow the belly to soften and notice the warmth spread from the centre of your body.

Variations: Keeping the knees bent is an easier variation. If this is still too strong, keep the toes lightly touching the floor but continue to lean back slightly towards the tail bone.
For a stronger posture, take ardha navasana by leaning back further, so you are now sitting more towards the sacrum (however make sure your back is still off the floor) and lower your legs a little. As with any yoga posture, make sure you don't compensate a part of your body simply to feel you are taking a more advanced posture.

Children's yoga and mindfulness

As some of you know, I am a primary school teacher as well as a yoga teacher and have used yoga and mindfulness in my own classroom. I have mentioned children's meditation before here, and strongly believe in its benefits for children's wellbeing.

Kids yoga is so much fun. As you'd imagine, it is far more playful and energetic than with adults! It helps kids to develop strength, flexibility and focus - but in a non-competitive environment.

Meditation is such a valuable skill to learn for life, so it makes sense to teach it to children. It allows time to just 'be' which is becoming increasingly rare in many children's busy little lives.

I currently teach a children's yoga class at Prana Space in Rosebay, as well as private classes around the Eastern suburbs of Sydney.

There are a couple of options for the private classes. These can be tailored to your child's needs. As well as yoga and mindfulness, I also include a 'mindfulness and homework' option. After stretching and strengthening with yoga, and practicing stillness and focus through mindfulness, we will then use our relaxed and focussed state to work through homework (or it could be extra reading or maths) together. Another option may be to focus on learning resilience and coping strategies through mindfulness and discussion.

Options:

1. Group yoga and mindfulness. 2 - 6 children. 45 minutes

2. Private yoga and mindfulness. 45 minutes

3. Private tailored classes. Yoga, mindfulness, home work, resilience, leading a healthy balanced life.  45 minutes to 2 hour sessions.

If you are interested, or would like to know more please contact me.