So as I’ve been doing yoga nidra twice a day for the past several days, I’ve tried out many different recordings. one of them has been an album by Dr. Louise Montello called “Relax into Wellness.” She has a track on there called “Progressive Relaxation,” which I didn’t care for at all. it involves a lot of scrunching up of your muscles and then letting it all go. Just didn’t do much for me.

But she has a track called “Autogenic Training” that I’ve tried twice now. I don’t remember my first impressions, but last night I listened again while in bed and I found that I had a wonderfully sound sleep…no tossing and turning like bacon in a pan, which I’ve been doing for about a week. I don’t remember any dreams, either. I’ve been having some wild ones since I started YN.

Here is a Wikipedia article on Autogenic Training. I may try some other recordings, too.

the 8 limb path: yoga nidra & autogenic training

Most of us would recognize the above symbol to represent the Chinese Taoist concept of Yin/Yang.  In Taoist philosophy, as well as Chinese medicine, these terms are used to describe all aspects of our world.

Yin and Yang are relative descriptors that beautifully depict how complimentary opposites co-exist in nature to create perfect balance.

To give you an idea of their meaning, each can be characterized as follows:

Yin                               Yang

Hidden                          Exposed

Dark                             Light

Cold                              Hot

Moon                             Sun

Still                               Moving

Downward                     Upward

Calm                             Excited

Female                             Male

In the yoga tradition, the Sanskrit word hatha (as in Hatha Yoga), is defined as sun (“ha”) and moon (“tha”).  The principles and practice of Hatha Yoga is one that aims to bring balance to the opposing aspects of our being - lunar and solar, female and male and yes…. yin and yang.

I am fascinated by how these ancient philosophies are analogous in their approach to life.  as I continue to study these concepts of Yin and Yang, it becomes more and more evident to me that our current day lifestyles are greatly skewed toward Yang.

In my opinion, most of us could all use some more Yin experiences to balance out the plethora of Yang activities in our lives!  take a moment and think about your daily activities…. would you describe most of your activities to be more Yin-like or Yang-like?  Technically, these are relative terms that should be used in a specific context… so I ask you to allow me some leeway to make a point.

My intention is to have you develop a “feel” for your daily life.  how many activities excite your emotions versus calm your nerves?  how many feel hectic and rushed versus patient and slow?  how many are active and result-focused rather than passive and experience-oriented?

I think the majority of people now-a-days would say that their scale tips to the Yang side a bit more!  so how do we bring more balance into our lives when everything around us – the societal energy around us – pushes us to be more Yang-like?

First, we must begin to identify and recognize what types of things may be tipping our scales – and of course, this will be different to everyone based on their own unique set of circumstances.

Then, allow me to suggest some “baby steps” for introducing more Yin-like experiences each day:

1.    take yourself out off the “Noise” for 15-30 minutes each day.  Whatever your environment – the workplace or home – find a way to remove yourself for a brief time.  take a quiet walk at lunch (now that spring is approaching!), take a power-nap (and DON’T feel guilty about it!), or even have lunch by yourself and enjoy the time alone.

2.    Simply eat during meals.  instead of watching the TV, reading, surfing the web or texting while your eating, just EAT!  really be present with your food – savor it and see if you can identify its flavors.  You’ll not only enjoy your food more, but you’ll become more aware of how much you are eating and when you are really full.

3.    “Get off the Grid” at a certain time each day.  we don’t need to be connected to the world (at least in a technology context!) 24/7.  Stay away from your computer and turn off your cell phones at a certain time each day.

4.    take “Breathing Breaks”.  when you feel things speeding up with the potential to get “crazy”, pause and take 5-10 deep breaths.  you can even set an alert on your cell phone or computer (during your designated grid time of course ) to remind you about these breaks.  It may sound silly… but whatever works!

5.    Incorporate more passive forms of physical activity into your workouts.  Balance the vigorous aerobic and strengthening routines with passive, focused stretching.  Or add experience-oriented practices like qi-gong, tai chi, or hatha, yin and therapeutic yoga approaches to your athletic regimen.  Giving equal time to these passive practices will actually improve your more active workouts.

Of course, these are just some simple, general suggestions and you may find many others that are more suitable to your specific situation.  And certainly, I am not suggesting that Yin experiences are better or more desirable than Yang experiences.  we need both… but we need both in equal proportions.

My point is to have you notice how the Yin and Yang forces are at play in your life…. Do they feel as if they co-exist harmoniously feeding one-another?  Or do they feel “out of whack” with one dominating over the other?  And then ask yourself if you couldn’t use a little Yin with that Yang? 

I’ll take some Yin with that Yang Please!

I am thinking about joining the army. I am so unfit, I probably couldn't even run a mile without timing. =[. Anyways, I would love to know how to get a routine started and how I should work my way up. As of right now, I have yoga equipment = ball, mat, straps, etc… and I have a small gym at my apartment that has treadmills, weight lifting machines, etc.. What should I start doing and how should I build up. Also, how often? I do not know when I would sign up. I am still debating, but I need time to prepare. I can not be the person who is always behind.

Forget about joining army unless you are perfectly fit. even if you get selected it is not good for the nation as well as for your health

Trying picturing this….getting up at 04:00 doing a big routine all Day. and getting up the next day and doing it all over again. if you think you can go Thur the Training and whatnot all the time more power to you.

Ignore the previous answer. but start a workout routine. Start running. you don't have to go nuts the first time. Just go to the local track (I used the junior high's at 7 at night) and run. try to run a half a lap, then speed walk half a lap and build your way up. Make sure you stretch first though.

Do strength training too. Work on push-ups, sit-ups and flutter kicks. Increasing flexibility won't hurt either.

You dont need to be in perfect shape to go to training. but they further ahead you start, the easier it will be for you. we had one girl in my training class that ran her 1 mile in 16 minutes when Basic started. she eventually passed her PT test after alot of hard work. but it helps if you start off ahead.

Joining the army?

I have been doing bikram yoga for the last three days after being a couch potato for the last two years. I have of course had some muscle pains. my next class is in 2 and a half hours and i was just wondering if there were any good stretches to do to relax my muscles before or after practice besides the poses done in class. or if there is anything i can do besides eating healthy and drinking 8-12 glasses of water a day

thanks in advance

omg i love bikram yoga

ok, so I usually do all the normal stretches, like legs and torso and stuff
but i find the best way to relax your muscles is to just breathe deep and clear your mind.

Are there any stretches I can do before or after hot yoga?

Tuesday, March 08, 2011

Brilliant Star School is offering a free yoga class for adults on Navy Hill. The Wednesday morning classes include guided instruction on the basics of yoga, breathing, and relaxation.The timing of the class is chosen to coincide with parents who are dropping off their children at school-any school. The classes are open to the greater community. “our first class consisted of many parents from both Brilliant Star and Whispering Palms, but also included individuals who did not have children attending school,” said yoga instructor Susan Baetge. The class will run every Wednesday morning from March 2 to April 20 and is intended for those who are new to yoga or who would like to have a gentle class. Class time is 8:15am to 9:15am. Baetge says to bring your own mat (available for purchase at Dolphin), water, and a bath size towel (for modifications).“I have never felt so relaxed and rejuvenated! .I could have listened to Susan for hours,” said Erin Ewing, who is taking the class while five months pregnant. why would a Montessori school offer adult yoga classes? “It’s simple,” said principal Richard Sikkel. “part of Montessori education includes modeling of behavior by the adults in the children’s life. We know from Maria Montessori’s research that children learn what they see. We as educators strive to surround the children at our school with good examples not only in academics, but mental and physical health. In that respect it makes perfect sense for the children to see their parents and others adults participate in an activity that has lifelong health benefits.” “In addition to creating a good example for children, the classes are [also] meant to give back to our community, another Montessori concept,” said Baetge. Baetge is a Yoga Alliance certified instructor with 500 hours of training in her field. she has taught classes at Palms Resort and Gold’s Gym. she is also a certified Montessori instructor. “it feels great to combine my two passions: Montessori Education and yoga,” she said. In addition to the free daytime class the school is also home to evening classes Monday, Tuesday, and Thursday, at 5:15pm for a charge of $5. For more information contact Baetge at yogawavesaipan@gmail.com or Sikkel at 670-323-7827 (STAR). (Brilliant Star)

Back to top

Saipan Tribune