YOGA WITH INTENT! Wake up Your Yoga Practice in Bed!

*This is an ongoing series of asanas to practice before you get out of bed in the morning. See blog for more posts

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Cat/Cow (Marjaryasana/Bitilasana)

Cat/Cow is an important pose in a yoga practice. It introduces a yoga practitioner to vinyasa (movement with breath). Practiced together, the poses improve mobility and flexibility in the spine (cervical, thoracic, and lumbar).

Specifically, cow pose opens the chest, which stimulates the lungs while stretching the chest. Cat pose stretches the back of the body to help with stiff or sore upper- and lower-back issues.

In combination, these poses improve posture and balance; stretch the hips, abdomen, and back; increase coordination; massage and stimulate organs in the belly, and back - like the kidneys and adrenal glands, as well as organs involved in digestion, and elimination. The poses facilitate emotional balance, calm the mind, and release stiffness from sleep as well as sitting for prolonged periods of time. To receive the plethora of benefits these poses offer, follow the directions below.

If you have questions, please do not hesitate to ask your instructors, Jeanne and John Adams, for clarification.

SEATED COW

SEATED CAT

Seated Cat and Cow Pose

Begin with Cow pose. Sit in a cross-legged seated position on your bed. As you inhale, place your hands palms down on your knees. Sit up tall as you lift your chest, drawing your shoulder blades toward each other, bending your elbows, arching your low back, and gently hugging your hands around your knees to lift your torso.

Exhale as you round your back, drawing your naval in toward your spine, chin toward the chest, and gently hold around your knees or at the top of your shins. Allow your arms to straighten and support you as you move your spine away from your knees to complete Cat pose. Repeat six-eight times— inhaling into cow and exhaling into cat.

COW FROM TABLE POSE

CAT FROM TABLE POSE

 Cat/Cow from Table Pose

On your bed, place your hands shoulder-width apart and your knees directly below your hips (“Table Pose”). Bring your spine parallel to the bed (like a tabletop) and your head, neck, and spine in a neutral position. Elongate your neck and soften your eyes, looking at the bed. Stabilize your shoulder blades by drawing them down your back.

Inhale deeply while arching your lower back, bringing your head and tailbone up toward the ceiling, tilting your pelvis like a "cow," and gaze upward.

As you exhale, round your spine, allow your chin to move toward your chest (without force), crown of your head down, and draw your belly button toward your spine (cat pose).

Repeat Cow and Cat smoothly, coordinating with your breath, focusing on the movement in your spine. Repeat six to eight times. **Be care of your wrists! Beds are often soft and may overextend your wrist. As an alternative, you may come to your knuckles or elbows from table pose.

Important considerations:

Alignment: Be mindful of the alignment of your knees under your hips and wrists beneath your shoulders throughout the movement. If you have pain in your wrist, try turning fingers slightly outward or move your hands slightly in front of your shoulders.

Breath: Coordinate movement with your breath, inhaling through cow pose and exhaling through cat pose.

Gentle movement: Focus on the movement in your spine, not just your head!

Namaste,  Jeanne Adams

OCTOBER EVENTS WITH PAWLEYS ISLAND ICY

Join us this month for the following events:

• Tuesday, October 8th—Singing Bowls at Brookgreen: FREE with your Garden admission. Immerse yourself in the serenity of nature and the ancient art of Tibetan Sound Bowl Meditation with Brookgreen Gardens’ Harmony in Nature series. The journey of this unique experience offers a tranquil retreat with gentle melodies and resonant vibrations of Tibetan singing bowls as you are guided into a state of deep relaxation and rejuvenation.  Join us for an unforgettable journey of inner peace and harmony, where the beauty of the natural world and the healing power of sound unite to nurture your soul. John Adams, Sound Healer & Energy Practitioner, bowls were made by the ancestors of his teacher Santa. Santa’s family has been creating these bowls, each designed with a blend of 7 metals mined in the Himalayas for thousands of years. Each bowl is artfully blended and hand-shaped to produce a specific vibration. John has been playing Singing Bowls for over 20 years. Leonard Pavilion

• Yoga@547: Join us for a Flow yoga class at our home on Saturday October 19, 2024 at 830 AM. You are invited to stay for Chai & Conversation. Register on Venmo and please include that the $10 payment is for Yoga@547

• OUR LAST BEACH CLASSES FOR THE SEASON OCCUR THIS WEEK! Please watch for pop-up classes at 2nd and Atlantic throughout the fall and winter months. We look forward to having you join us for Pop-up classes!

Zen Story: Maybe

An old farmer had worked his crops for many years. One day his horse ran away. Upon hearing the news, his neighbors came to visit. “Such bad luck,” they said sympathetically. “Maybe,” the farmer replied.

The next morning the horse returned, bringing with it three other wild horses. “How wonderful,” the neighbors exclaimed. “Maybe,” replied the old man.

The following day, his son tried to ride one of the untamed horses, was thrown, and broke his leg. The neighbors again came to offer their sympathy on his misfortune. “Maybe,” answered the farmer.

The day after, military officials came to the village to draft young men into the army. Seeing that the son’s leg was broken, they passed him by. The neighbors congratulated the farmer on how well things had turned out. “Maybe,” said the farmer.

 This Zen Story shows that when we interpret a situation as an “opportunity” or a “disaster” it shapes our emotions and how we respond. But the story of the farmer shows that we can never truly know how a situation is going to turn out.

The fact is, there are no intrinsic “opportunities” or “threats”—there is only what has happened and how we choose to respond.

No event, in and of itself, can truly be judged as good or bad, lucky or unlucky, fortunate or unfortunate. Only with time is the whole story made clear. We can get some space between the story and reality, and it might reduce stress and/or help us move through life with more grace. The farmer here literally does not care what happens. He doesn't divide life into good events and bad events, like piles of laundry. He experiences life as one thing: undifferentiated energy/consciousness—a pure, constant, and unchanging energy that is conscious and aware of itself.

WAKE UP WITH INTENT! Yoga Poses to Practice in your Bed!

POSE #3

Supine Spinal Twist Pose promotes mobility and flexibility. Supta Matsyendrasana gently stretches the spine, hips, and shoulders while calming the nervous system, relieving tension in the back, shoulders, and neck. Suitable for all levels, it offers a terrific way to awaken the spine before your feet hit the floor in the morning! The pose offers a sense of grounding and stability and helps connect the body and mind through diaphragmatic breathing. It allows for deeper introspection and attention. Supine spinal twist pose stimulates digestion and improves circulation, which helps you feel more comfortable as you move throughout your day and it is a wonderful way to stretch, restore balance, and detox the body. You may notice a deep sense of calm, stress relief, and less anxiety when you practice this pose.

1. Begin in Savasana (corpse pose), lying on your back with both legs stretched out wider than your hips and arms resting by your sides, palms turned upward.

2. Allow deep breaths, in through your nose and out though the nose, reconnecting to diaphragmatic breathing.

3. Draw your legs parallel to each other, feet flexed. Invite a deep breath into your body.

4. As you exhale, hug the right knee to your chest.

5. As you inhale, open the right arm to your right side, in “T” position, and make sure it is touching the bed. Float your left hand to the outside of your right leg.

6. On your exhale, bring your right knee to the left side. Roll onto your outer left leg, allowing knee and toes of left leg to move to the left and observe the twist in your low back. Gaze over your right arm by gently releasing head to the right.

• Focus on keeping the right shoulder grounded for maximum benefit.

• Engage your abdominal muscles to maintain control as you twist. Use a pillow or blanket to support your right leg to allow it a soft place to land that higher than your mattress. Be mindful not to strain your lower back.

• Keep your head relaxed and aligned with your spine, being mindful not to overextend the neck by turning it too far.

• Bring deeper awareness to the engagement of your pose by flexing your feet and keeping your core engaged, drawing your right bent leg closer to the floor, and lengthening the right side of your body by creating space between your right hip and right ribs.

7. Be mindful of your lower back by drawing navel toward the spine and right shoulder down onto the mattress instead of moving the right knee down to the bed. You may also put a pillow under your right knee for support.

8. Continue breathing deeply, gently pressing the left hand down on the right thigh with every exhale. Remain in the pose for eight breaths.

9. On an inhale, return to center, and return to savasana. Observe any sensations in your body, breath, and mind.

10. Repeat on opposite side.

Contraindications:

• Recent abdominal surgery.

• Recent or chronic injury to the knees, hips or back.

• Pregnancy (particularly in later stages).

Modifications: 

• Place a pillow or folded blanket under the bent knee to support it.

• Rest the left hand on the right knee, adding more weight for gravity to pull the knee down or keep both arms extended in “T” position.

• Palms may be up or down.

• Knee may be hugged into your chest or bent at a 90-degree angle.

• Keep both knees bent and both shoulders and arms grounded as you alternate bent legs to the left and right with breath (EX while you lower and hold parallel to the floor; IN to bring legs back to center).

PLEASE SHARE THESE POSES WITH FAMILY AND FRIENDS AND TRY THEM YOURSELF! The yoga poses suggested are curated to benefit people of all ages and a wide range of conditions, including those:

• Recovering from illness or surgery—yoga can be an important part of treatment and help accelerate healing. 

• Experiencing chronic conditions—yoga can help manage symptoms and improve quality of life. 

• Managing arthritis or osteoporosis.

• Managing weight or obesity—yoga helps improve metabolic rate. 

• Experiencing anxiety or depression.

• Navigating menopause symptoms. 

• Struggling to stop smoking or other addictions.

• Wanting to improve their mental health, sleep, balance, and sharpen mental acuity.

• Desiring to improve their physical health: yoga improves strength, flexibility, agility, and more.

• Wanting to improve immunity through stimulation of the lymphatic system and circulation, conditioning the lungs, upregulating anti-inflammatory markers, and improving allergic rhinitis.

• Desiring peace in the morning before they get out of bed!

Join us on this wonderful journey in yoga!
www.InnerConnectionsYoga.com
www.PawleysIslandYoga.com
Namaste
Jeanne

Wake Up with INTENT! Yoga Poses to Practice on your Bed!

John and I love this pose, either taught at the beginning of our yoga practice or the end, because it is a great way to understand Yoga Sutra 2:46. Patanjali tells us that “a stable and comfortable pose is asana,” or, more precisely, asks us to “resolutely abide in good space,” yet many of us struggle with integrating sthira and sukha (stability and comfort) into our yoga practice. In our teaching, we find that integrating Yoga Sutra 2:46 with Supta Utthita Tadasana helps us experience these qualities, when paired with an understanding of, and connection to deep, diaphragmatic yogic breathing.

Breath is the key to calming us down, bringing us back to our center, and inviting us to abide in peace. Through the practice of yoga, we create a deep connection with ourselves through conscious breathing to integrate mind, body, breath, and our essence. When we take yoga classes, listen to the teachings, and relax the rhythm of our breath, we truly start the journey inward. We return to a space of calm, peace, and the ultimate nature of our mind.

When we practice diaphragmatic breathing, we awaken a powerful support system by using breath to unite mind and body. With the help of this supportive foundation, stability(effort) and comfort (ease) naturally emerge, inviting us to experience in both breath and asana—the balance between breath in and breath out, and strength/stability and flexibility/freedom – a balance between polarities. Thus, sthira and sukha work together to create an enduring state of harmony in all levels of being. Think of your asana practice as a space where you devote your full attention and energy to nourishing an intention (graceful quality) within your innermost self. Carrying that quality with you throughout your day, regardless of whatever comes your way, is the key to taking yoga off your mat and into every area of your life. “Resolutely abiding in good space” is the foundation for a rewarding yoga and meditation practice and a spiritually fulfilling life.

Join us as we take a journey into the pose Supta Utthita Tadasana where you will experience diaphragmatic breathing and the polarities of stability and comfort to bring you to a space of balance and a deeper internal awareness.

Supta Utthita Tadasana, also called the “Lying Full Body Stretch Pose” or “Supine Extended Mountain Pose,” involves stretching the entire body. Lying on your back, toes pointing down and the fingers stretching above the head, the asana offers many benefits:

• Supports alignment and balance.

• Improves posture.

• Enhances flexibility.

• Relieves stress and tension.

• Boosts circulation.

• Strengthens the core and legs.

• Promotes better digestion by stimulating the core.

• Enhances lung capacity by opening the chest.

• Promotes better blood circulation by stretching the whole body and most muscles.

• Helps calm the nervous system.

To Practice Supta Utthita Tadasana:

1. From Apanasana (knee to chest pose), lie on your back on your mattress and relax.

2. Breathe diaphragmatically. As you inhale, invite a deep slow breath through the nostrils and notice your belly gently rising toward the ceiling. As you exhale, exhale through the nose, and sense the belly falling toward your spine and mattress. Establish your diaphragmatic breath by practicing the breath 8-10 times.

3. As you inhale, extend your arms up over your head (see photo) and point your toes in the opposite direction to create length and space throughout your body—from your fingers to your toes. Tip your chin slightly to your chest to lengthen the back of your neck, resting the back of the head onto your mattress and observe the action (effort) from your fingers to your toes. Keep your toes pointed towards the end of the bed and the arms reaching toward the top of the bed, palms facing each other or the ceiling as comfortable. Continue to observe sensations occurring throughout your body. *If your arms do not reach comfortably over your head, use a pillow to support your arms as shown in photo. Otherwise, do not use the pillow.

4. As you exhale, stay in the pose, and allow yourself to completely relax (ease). Keep a soft gaze and allow the body to remain in the pose, arms overhead and legs parallel to each other.

5. Repeat, engaging as you inhale; relaxing as you exhale.

6. Repeat 4-6 times.

7. Pause to observe your body, breath, mind, and essence, considering how you experience the difference between sthira (effort) and sukha (ease) in this practice.

8. Begin to move your fingers and toes to release from the pose.

Supta Utthita Tadasana is an ideal pose to use to Wake Up with INTENT! We deepen our experience of the practice when we can observe how it works collectively. Practicing Supta Utthita Tadasana utilizing yogic diaphragmatic breathing while exploring the balance between sukha and sthira, we begin to understand that harmony lies in the balance.

Namaste
Jeanne Adams

YOGA INVITES YOU TO BE WHO YOU ARE (Copy)

I have read:

A king went into his garden and found wilted and dying trees, shrubs, and flowers. The oak said it was dying because it could not be tall like the pine. Turning to the pine, he found it drooping because it was unable to bear grapes like the vine. And the vine was dying because it could not blossom like the rose. He found heartsease blooming and as fresh as ever. Upon inquiry, the king received this reply:

“I took it for granted that when you planted me you wanted heartsease. If you had desired an oak, a vine, or a rose, you would have planted them. So, I thought since you had put me here, I should do my best to be what you want. I can be nothing but what I am, and I am trying to be that to the best of my ability.”

You are perfect as you are. You are already in the space called paradise. Start enjoying life and do not make a problem out of it. The moment you create a problem by comparing yourself to others, being jealous, feeling less than, you stop enjoying paradise. How can you enjoy this perfect space unless you solve the problem? And one problem creates another, and another, and another! Life is not a problem! Buddha says, “Life is simple.”

The word heartsease means peace of mind, tranquility. This beautiful heart-shaped pansy with its purple and yellow flowers offers the same wisdom as Buddha offers—life is simple. Be who you are. God created you. Consider the respect the universe has given you by creating you—an individual, perfect as you are.

The heartsease contributed its unique fragrance while the others tried to be something other than what they were. A garden needs the uniqueness, energy, and individuality of each plant, flower, and tree. Contribute your own unique beauty to the garden of life.

Love & light
Jeanne Adams

Wake up with INTENT!

APANASANA
(knees to chest pose; wind relieving pose)

Apanasana stimulates the digestive organs by gently compressing the abdomen as you draw the thighs to the torso, mindfully moving the spine toward the bed and softly inviting the chin to descend toward the chest to lengthen the back of the neck. While drawing the thighs to the torso, wrap the arms around the calves and allow a reassuring massage to the abdominal organs to stimulate the internal organs as you breathe diaphragmatically (taught in our classes).

Apanasana, wind relieving posture, helps move toxins downstream (Apana vayu) and releases residual stress from the body after sleeping (can also practice before bed to release gas/bloating). Apanasana stretches and eases tension in the lower back and massages the abdominal organs. This pose reduces bloating, improves circulation, and rebalances your energy. It can help improve flexibility and improve circulation to the hips and legs. It is a wonderful way to restore flexibility in your low back muscles following an afternoon of gardening or housework or after a day at the computer. As a range of motion exercise, Apanasana helps reduce stiffness associated with spinal arthritis and/or spinal stenosis. For people who have osteoarthritis, range of motion exercises can help lubricate the joints, increase blood flow, and deliver nutrients to the problem area.

*If you have an injury or illness, consult with a health care professional before attempting.

Some benefits:

• Releases residual stress from the body after sleeping.

• Stretches and eases tension in the lower back.

• Massages abdominal organs.

• Relieves gas.

• Stimulates digestion.

• Calms the mind.

• Balances your energy.

 How to Do Apanasana (Steps):

1. Lie on your back with your knees bent, feet on the bed, and legs parallel to each other.

2. Exhaling, lift your feet from the bed as you draw the thighs to your torso.

3. Wrap your hands or forearms around the shins.

4. As you exhale, draw the thighs closer to the chest.

5. Keeping the neck and shoulders relaxed, invite your chin to descend toward the chest.

6. Hold the pose for a few breaths.

7. Inhale, releasing your body back to position #1.

8.  Extend the legs and arms on the bed.

9. Relax and breathe. Repeat a few more times.

Contraindications (as always, consult with your doctor about restrictions):

• Hernia

• Recovering from abdominal surgery

• Spine, hip, or knee injury

• Pregnant woman after first trimester

Remember, wake up with INTENT for this day to be open and inspired!

Namaste
Jeanne

ICY SEPTEMBER EVENTS—JOIN US!

UPCOMING EVENTS

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” — Colin Powell

• Monday, September 2nd: Waccamaw Recreation Center is CLOSED. On Labor Day we commemorate the efforts of those who fought for workers' rights during the labor movement of the late 19th century. Thanks to their blood, sweat, protests, and even deaths, we now enjoy many benefits from their early struggles such as the 40-hour workweek, paid time off, sick leave, and safer workplaces. Remember to pause and recognize the dedication and perseverance of those, both past and present, who have created a better work environment for future generations. Perhaps you will create an intention (like we do in our yoga classes) to thank and appreciate at least one person a week for their efforts to make our lives easier and better.

• Monday, September 16th:  Chair Yoga classes return to the Fitness Room at the Waccamaw Recreation Center (Fridays Yoga Therapeutics are still in room behind front desk)

• Wednesday, September 18th: Mindful Flow Yoga returns on Wednesday evenings from 545-645 pm at Waccamaw Recreation Center

• Saturday, September 28th: YOGA AT 547 Join us for an invigorating Slow Flow yoga class at our home from 830-930am, followed by Chai & Conversation.

• Sunday, November 3rd: Singing Bowls Meditation at Mind Body Soul, Commerce St, Pawleys Island from 2:00 pm- 3:00 pm. Please register on VENMO and indicate the $25 payment is for Singing Bowls 11/3. Thanks!

Pawleys Island/Inner Connections Yoga Class Schedule:

Mondays:
930-1030 am Yoga Therapeutics
200-300 pm Chair Yoga
545-645 pm Mindful Flow

Tuesdays:
800-900 am Beach Yoga: Slow Flow (2nd and Atlantic Ave access, NORTH Pawleys Island)

Wednesdays:
930-1030 am All Levels Yoga
200-300 pm Chair Yoga
545-645 pm Mindful Flow

Thursdays:
600 pm-700 pm Beach Yoga: Slow Flow (2nd & Atlantic access; NORTH Pawleys Island)

Fridays:
930-1030 am Yoga Therapeutics II
1100-1200 pm Chair Yoga

Saturday, September 28th:
YOGA AT 547 Join us for an invigorating Slow Flow yoga class at our home from 830-930am, followed by Chai & Conversation.

www.InnerConnectionsYoga.com

www.PawleysIslandYoga.com

CELEBRATING NATIONAL YOGA AWARENESS MONTH

At Inner Connections Yoga & Wellness-Pawleys Island, we dedicate every day to supporting our yogic community by guiding practitioners towards living a more balanced, healthier, and happier life. Yoga is much more than just asana, a physical practice. The lessons we learn “on the mat” integrate with our daily lives, positively impacting our lifestyle. National Yoga Awareness Month invites us to honor this beautiful practice and enrich our lives with a healthy practice for longevity and vitality.

Join us in celebrating yoga throughout the month of September with these inspirational suggestions.

1. Learn something new. This month I am introducing yoga poses to do before your feet hit the floor in the morning. I am calling the series, “Wake Up with INTENT.” Join me as we take a journey using a sample of yoga asanas to awaken your body, breath, mind, and essence. Welcome a beautiful new day each time you practice before you even get out of bed.
   The poses will appear for a short time on MY STORY on Facebook and you can also find it on our blog page, Off the Mat, at www.InnerConnectionsYoga.com or www.PawleysIslandYoga.com. Join ICY for a deeper dive showing how to incorporate yoga into your daily life.

2. Take your practice somewhere new. One of the amazing benefits of a yoga practice is you can practice anywhere—even standing in a bathroom line on an airplane on your way to India! This month, try taking your yoga practice somewhere new. This could be as simple as taking your practice to a local park or practicing a few poses in a pool, sauna, or steam room. Enjoy the new sights, smells, and sounds of a new space or place as you connect to the earth and your practice in a different locale.

3. Share the gift of yoga. Have a friend who has never done yoga? Reach out and share the practice with him or her during National Yoga Awareness Month. Invite your friend to one of our classes at Waccamaw Recreation Center or attend a yoga workshop or retreat. September is perfect for outdoor yoga, and you can still join one of our beach classes at the north end of Pawleys through mid-October. Remember, we offer a complementary yoga class to residents of Pawleys Island who have not taken our classes before—so invite a friend to join you for a class!

4. Surround yourself with your yogis. For some, our fellow yogis are our lifeline. They are more than just studio acquaintances and mat-neighbors. Supportive, inspiring, and motivating, they can be one of the best parts of being a yoga practitioner. Celebrate your yogis, and the practice that brought you all together. Gather for a potluck farm-to-table style dinner party and express your gratitude for one another. Revel in the good vibes and good food. Another option is to join John and Jeanne at their home once a month for a yoga class. After, stay for Chai and Conversation.

5. Take a mindful moment. Our day-to-day lives can get hectic; it is important to take the time to pause, turn inward, refocus, calm our racing minds, and breathe deeply and mindfully. When we are not on our mats, finding the time to take a mindful moment is not always easy. Offer yourself a few spaces in your day to enjoy a 5-minute break to go outside for a mindful moment. Listen to a short meditation on your phone, walk and take some deep slow diaphragmatic breaths or repeat your intention for the day as a reminder of how you are choosing to walk in your highest good. Be present and connect to peace.

6. Express yourself. Journaling is a great way of calming our minds and clearing our heads. Getting your thoughts and feelings on paper can help clear stuck energy. On nights when your mind is racing and you are unable to sleep, reach for a journal instead of your phone. Write about your day, what you are grateful for, and your intentions for practicing peace and presence tomorrow.

7. Spread love, joy, peace, and presence. Be someone who makes others smile. Practice kindness. Go out of your way to hold the door open for others. Smile at others and share a joyful greeting. Share sincere compliments and spread love wherever you go. Be present and listen with a joyful heart for those who share with you. You could be responsible for turning quite a few days around with a smile, a kind word, or a moment of sharing the beauty of life with another.

Have a beautiful National Yoga Awareness Month!

Namaste
Jeanne

YOGA INVITES YOU TO BE WHO YOU ARE

I have read:

A king went into his garden and found wilted and dying trees, shrubs, and flowers. The oak said it was dying because it could not be tall like the pine. Turning to the pine, he found it drooping because it was unable to bear grapes like the vine. And the vine was dying because it could not blossom like the rose. He found heartsease blooming and as fresh as ever. Upon inquiry, the king received this reply:

“I took it for granted that when you planted me you wanted heartsease. If you had desired an oak, a vine, or a rose, you would have planted them. So, I thought since you had put me here, I should do my best to be what you want. I can be nothing but what I am, and I am trying to be that to the best of my ability.”

You are perfect as you are. You are already in the space called paradise. Start enjoying life and do not make a problem out of it. The moment you create a problem by comparing yourself to others, being jealous, feeling less than, you stop enjoying paradise. How can you enjoy this perfect space unless you solve the problem? And one problem creates another, and another, and another! Life is not a problem! Buddha says, “Life is simple.”

The word heartsease means peace of mind, tranquility. This beautiful heart-shaped pansy with its purple and yellow flowers offers the same wisdom as Buddha offers—life is simple. Be who you are. God created you. Consider the respect the universe has given you by creating you—an individual, perfect as you are.

The heartsease contributed its unique fragrance while the others tried to be something other than what they were. A garden needs the uniqueness, energy, and individuality of each plant, flower, and tree. Contribute your own unique beauty to the garden of life.

Love & light
Jeanne Adams

BEAT THE HEAT WITH YOGA AND AYURVEDA

As discussed in July’s ICY NEWS, summer is governed by the Pitta dosha, which is associated with the elements of fire and water. Pitta's qualities include heat, sharpness, intensity, and acidity. During the summer months, when Pitta is at its peak, it is essential to adapt your yoga practice to balance and cool this fiery energy.

When Pitta dosha becomes too high, physically, it can manifest as inflammation, skin rashes, acid reflux, and excessive sweating. Emotionally, elevated Pitta can lead to irritability, anger, frustration, and impatience. Spiritually, an excess of Pitta may cause a loss of focus, overwhelming drive, and critical nature, leading to a sense of inner turmoil. Incorporating cooling foods, calming practices, and mindfulness techniques to balance high Pitta can help restore harmony.

Your summer yoga practice with INNER CONNECTIONS YOGA can make the heat more bearable with these practices.

Focus on Cooling and Grounding Poses

1. Forward Bends: Poses like Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend) help cool and calm the body and mind.

2. Twists: Gentle twists like Bharadvajasana (Seated Twist) can help release excess heat from the internal organs and promote detoxification.

3. Hip Openers: Poses like Baddha Konasana (Bound Angle Pose) and Upavistha Konasana (Wide-Angle Seated Forward Bend) release tension and cool the body.

Slow and Steady Practice

Avoid intense, vigorous practices that can exacerbate Pitta's heat. Instead, opt for a slow, steady, mindful practice emphasizing relaxation and cooling. Inner Connections Yoga’s SLOW FLOW (BEACH practice on the north end of PI, 2nd and Atlantic, on Tues. 8 am/Thurs. 6 pm), YOGA THERAPEUTICS I, YOGA THERAPEUTICS II, and CHAIR YOGA (offered at Waccamaw Rec Center) are excellent choices for balancing Pitta during the summer.

Cooling Pranayama (Breathing Exercises)

1. Sheetali Pranayama (Cooling Breath): Inhale through a rolled tongue and exhale through the nose. This breath cools the body and calms the mind (explained in last month’s ICY NEWS and practiced in classes)

2. Sheetkari Pranayama (Hissing Breath): Inhale through the teeth with the mouth open and exhale through the nose. This practice also has a cooling effect.

Practice Moon Salutations (Chandra Namaskar)

Moon Salutations are a cooling and calming counterpart to the traditional Sun Salutations. They help balance Pitta's fiery energy and bring a sense of calm and relaxation.

Be Careful of a Heated Practice in Hot Months

Ensure your practice space is well-ventilated and cool. Avoid heated rooms, practicing in direct sunlight, or practicing during the hottest part of the day. Listening to soothing music throughout your day can help settle the mind and reduce Pitta's intensity. Drink water and flavor it with fresh lemon and ginger slices.

End with a Long Savasana (Corpse Pose) or Yoga Nidra Meditation Practice 

Allow yourself extra time in Savasana to fully relax and integrate the cooling effects of your practice. Consider using an eye pillow and a blanket to support your head and neck or other props for your comfort. We often begin our practice in savasana to settle and quiet the mind before you begin your practice. ICY has always offered this in classes to help students reconnect to their purpose before practice begins.

Try a Yoga Nidra recording to guide your relaxation practice into a state of conscious deep sleep, where the body and mind achieve a deep state of relaxation with awareness, often referred to as “yogic sleep.”

Mindful Meditation

Incorporate mindfulness or guided meditation at the end of your home practice to further calm the mind and balance Pitta. Both Jeanne and John offer this in their yoga classes.

Hydration and Cooling Foods

Ensure you are well-hydrated before, during, and after your practice. Drink plenty of water, with lemon and ginger or cucumber slices for additional enjoyment and health benefits and consider herbal teas like mint or chamomile. Eat cooling foods such as cucumbers, melons, and leafy greens to support your practice and maintain balance.

Try this Summer Yoga Sequence when you cannot make an ICY class at Waccamaw Recreation Center or on the beach:

Practice:

1. Centering and Breath Awareness: Start with a few minutes of seated meditation or breath awareness, focusing on slow, deep breaths.

2. Gentle Warm-Up:

• Cat-Cow Pose (Marjaryasana-Bitilasana)

• Child’s Pose (Balasana)

• Gentle Seated Twists

3. Standing Poses:

• Mountain Pose (Tadasana)

• Forward Fold (Uttanasana)

• Warrior II (Virabhadrasana II)

• Extended Side Angle Pose (Utthita Parsvakonasana)

4. Cooling and Grounding Poses:

• Bound Angle Pose (Baddha Konasana)

• Seated Forward Bend (Paschimottanasana)

• Legs-Up-the-Wall Pose (Viparita Karani)

5. Closing Sequence:

• Supine Twist (Supta Matsyendrasana)

• Happy Baby Pose (Ananda Balasana)

6. Cooling Pranayama: Practice Sheetali or Sheetkari Pranayama for 3-5 minutes.

7. Savasana (Corpse Pose) for 10-15 minutes or Yoga Nidra for at least 15 minutes

Summer's heat can increase Pitta dosha, potentially causing various physical and emotional symptoms such as inflammation, irritability, and digestive issues. If left unaddressed, an imbalanced Pitta may contribute to conditions like ulcers, hypertension, and burnout. Incorporating the suggestions above such as cooling foods, calming activities, and a cooling and calming yoga practice can help maintain physical, emotional, and mental harmony.

By embracing the Yoga and Ayurvedic principles offered here, you can enjoy a summer routine that cools the body, calms the mind, and supports overall well-being.

Namaste
Jeanne

YOGA, FREEDOM, AND THE FOURTH OF JULY (Copy)

“Freedom is not a gift bestowed upon us by other men, but a right that belongs to us by the laws of God and nature.” -Benjamin Franklin

This Fourth of July let us take a moment to reflect on the meaning of the day our nation stood up for its rights and fought for freedom and how we may be engaged more as yoga practitioners.

Our Founding Fathers risked everything they had to create the United States of America. If the American Revolution had failed, each of the Founding Fathers would have faced execution—and the loss of all their property—which would have sentenced their families to a life of struggle. The Founding Fathers were wealthy and successful men, and it was a remarkable gamble for them to risk everything. They did not rebel against England for personal enrichment; they rebelled because they genuinely believed that the loss of freedom was worse than death.

Are we blind to the signs of tyranny? Samuel Adams once said, “A general Dissolution of Principles & Manners will more surely overthrow the Liberties of America than the whole Force of the Common Enemy.” Have you noticed in the most recent past a decline of our morals, principles, and manners? There is more hate, aggression, name-calling and lying spewed from people from all walks of life. Many of us have lost the ability to share and demonstrate basic human values of compassion, patience, tolerance, forgiveness, humility, discernment, self-control, a sense of responsibility, and love—the Dalai Lama and the World Happiness Report have called these universal secular ethics. Where are the leaders who model skills such as self-awareness, respect, compassion, integrity, vision, collaboration, and compromise, to name a few?

John Adams said, “Remember democracy never lasts long. It soon wastes, exhausts, and murders itself. There never was a democracy yet, that did not commit suicide.” Have we gotten to this stage in history and are we willing to ruin our liberty and that of future generations? We know that there are many examples of abhorrent people in all professions, but can we not vote them into office?

Thomas Jefferson believed that “The policy of American government is to leave its citizens free, neither restraining them nor aiding them in their pursuits.”

To most people, liberation means freedom for the individual, whereas traditional yoga understands it as freedom from the individual. According to Yoga, ordinary consciousness is the filter which muddies the light of Pure Consciousness—the “dust” on the mirror. Liberation in yoga means total transcendence of this ego consciousness. So, in its truest sense, liberation emerges from an inward truth—a deep understanding of our authentic nature and connection to divine consciousness. It is not merely an external state but a reflection of our inner alignment. Think of it as a journey: outward liberation is the path we take away from our limited self, while inward liberation is the return journey toward our true essence.

In the practice of yoga, we encourage students to take their practice off the mat and celebrate their inner knowing with others. Yoga invites us to examine the nuances and layers of what it means to be a human being. The practice itself invites us to move with awareness and to let go of those things that shackle us to darkness (hate, greed, anger, betrayal, etc.). It then invites us to be still, to breathe deeply, and to journey into a deeper awareness of stillness where truth reveals itself as we clear the cobwebs that obscure clarity. To be free and liberated requires us to bring awareness and understanding to the past, let go of ideas, thoughts, and beliefs that no longer serve us so that we may live in peace in the present, and to hold basic human values of compassion and other universal secular ethics for ourselves and others for the future.

In the Yoga Sutra, Patanjali calls liberation Kaivalya, which translates as ‘aloneness of seeing.’ Iyengar in his book “Light on the Yoga Sutras of Patanjali” calls kaivalya the “absolute state of aloneness or eternal emancipation.” Kaivalya, derived from the word ‘Kevala’ (which means alone), is the state of total awareness—detached from desire, attachment, and aversion, as well as samsara (the journey of the soul).

As yoga practitioners, we connect with the sacred space of our mats which provides a place of peace and calm from the chaos within us and around us. We surrender; we let go of any have-to-dos, could-have-dones or should-have-dones from our day, and welcome the present moment. We release judgment, criticism, and analysis of ourselves and others, and we honor the reason we showed up on our mats. We remember the sacredness of our own body (annamaya kosha) that is animated with life force energy (pranamaya kosha; breath). Connecting to the pace, quality, and sound of our breathing, the mind (manomaya kosha), body, and breath become synchronous, and we become calm, relaxed, quiet, and clear. We connect to our inner wisdom and Source, which strengthens our capacity to move with grace and ease in the world.

Yoga offers us the tools necessary for our liberation from the constructs that continue to keep us bound to trauma, old narratives, and stories. It provides us the opportunity to remove the dust from the mirror of our spiritual heart through practice—to see beyond the illusion of our transient thoughts and emotions to the vast and luminous landscape of our true nature. Yoga illuminates the dark spaces and invites us to become more than our labels, more than our fears, and more than our history. It teaches us that with practice, compassion, humility, and grace, we may accept ourselves right here, right now. We have an opportunity each time we practice to accept the truth of who we are and to have the courage to grow—in each moment—into our highest good.

Let us take time in July to reflect on the deeper meaning of freedom—for this country, and for ourselves. Finally, we can see the history of our country and the work of our Founding Fathers as an exploration of an outward journey that, with mindfulness and deep awareness, will lead to our personal journey of inward freedom, a deeper understanding of our authentic Self, and our journey to enlightenment.

Namaste
Jeanne

BE COOL, YOGIS!

 PRANAYAMA FOR A HEALTHIER YOU!

We love it when the sun lingers longer. However, when your dosha is Pitta and you are experiencing a sultry southern summer, you may notice imbalances within your nature. It is good to be aware of these imbalances so you can make changes to keep yourself cool throughout the season.

The sister science to Yoga, Ayurveda, recognizes five elements: earth water, fire, air, and ether. We experience these five elements in the environment around us as well as in our internal climate. These five elements make up the different doshas (or types).

The 3 Doshas are: Vata, Pitta, and Kapha; we are all a mix between the doshas, but usually one dosha is prominent in our system.

PITTA
Pitta is composed of the elements fire and water and its characteristics include being strong, passionate, tenacious, and competitive. Pittas tend to be great planners and leaders. 

When Pitta dosha is aggravated or out of balance, you may experience irritability, have a shorter fuse than normal, or feel easily annoyed or angry. Physically it can show in things like heartburn, excessive sweating, skin rashes, acne, and digestive issues.

Most of us will experience an increase in Pitta during warmer weather, and people whose dosha is Pitta will feel the extra effects of overheating in the summer—excess Pitta causes their dosha to be out of balance.

At the end of a sweaty yoga practice or when you need to calm down, cool off, relax, or decompress, try these three breathing techniques to help you focus, relieve discomfort and anxiety, lower heart rate and blood pressure, or balance the heat you have created from your practice.

• Sitali Pranayama: Sitali is a breathing technique that cools the body, adds moisture to the system, and soothes a Pitta imbalance. To begin, curl the sides of your tongue towards one another and stick your tongue out through your lips. Inhale through your rolled tongue. Draw your tongue back into your mouth and close your lips/mouth. Exhale out through the nose. Repeat 5-20 times. If you have difficulty curling your tongue, do not worry — it is genetic! Try making an “o” shape with your lips/mouth. Inhale through the lips; close the lips/mouth; exhale through the nose. You can build up to three minutes of Sitali breath, return to regular breathing and then do another three minutes of Sitali breath. You may gradually build up to a 10-minute practice—every day if you choose. It will help with the physical and mental symptoms of excess Pitta.

The next two breaths bring focus to our Ida Nadi which connects us to feminine energy, coolness, calmness, and the moon. Breathing primarily through the left nostril activates Ida Nadi. It also activates the parasympathetic or “rest and digest” part of the nervous system. This lowers blood pressure and body temperature, calms stress levels, and reduces anxiety. This way of breathing also sends blood to the right hemisphere of the brain, associated with creative thinking, daydreaming, and governs our emotions. Breathing through the left nostril is helpful to aid sleep and rest, before a restorative yoga class, or in times of stress to help bring the nervous system back into balance.

• Single-Nostril Breathing (Ida Nadi Pranayama): This technique isolates one nostril. In the summer months we target the left nostril, Ida Nadi (“subtle channel”), which is the body’s cooling channel and is located on the lunar (left) side of the body. Close your right nostril with your thumb and extend all other fingers toward the ceiling. Inhale through the left nostril and exhale through the left nostril for 5-20 breaths. You may also activate Ida Nadi by lying on your right side.

• Chandra Bhedana Pranayama: This technique incorporates inhaling through the left nostril, breath retention, and exhaling through the right nostril.

• Begin this practice by creating vishnu mudra with your right hand by folding the index finger and middle finger into your palm and using the right thumb and right ring finger to manipulate the nostrils (see image below). The left hand may rest on the left knee or thigh. Exhale and empty your lungs when you are ready to begin.

• Using vishnu mudra (right hand), press the tip of your thumb against the right nostril to close completely.

• Inhale gently through the left nostril to fill the lungs. After inhalation, press the ring finger against the left nostril to close it. At this point, both nostrils are closed, and you should hold the breath (antara kumbha) as per your capacity (do not strain!).

• When you are ready to exhale, keep the left nostril closed (the one from which you inhaled), and open the right nostril. Exhale through the right nostril and empty the lungs. This is one round of Chandra Bhedana Pranayama. You can continue for 8 to 10 rounds without a break or pause.

Close your eyes and scan yourself to observe how you feel. When you are ready, open your eyes.

Through these breathing techniques and being mindful, we can experience wonderful benefits to our bodies, such as reduced fever, heartburn, anxiety, restlessness, and insomnia. These techniques help to lower blood pressure and heart rate, thus reducing hypertension. They also provide an opening for deeper meditation. You may practice these techniques in the morning to set a tone of calm and relaxation for your day or before bed to provide better sleep.

Namaste
Jeanne

YUM! A GREAT INDIAN SUMMER DRINK!

MANGO LASSI RECIPE

Fresh Mango Lassi made with just a few ingredients, is so creamy and refreshing! This Mango Lassi, which is a favorite to enjoy at Indian restaurants, can be easily made at home in no time! 

Prep Time10 minutes 

Total Time10 minutes 

Course: Beverage

Cuisine: Indian

Keyword: indian mango drink, mango lassi

Diet: Gluten-free, Nut-free, Vegetarian

Method: Blender/Food Processor

Servings: 2

 Author: Meeta Arora

Ingredients

• 1.5 cup Mango cubes (fresh mango peeled and chopped, choose very ripe mango or frozen mango or 1 cup of canned mango pulp)

• 1 cup Plain Yogurt whole milk yogurt, cold

• 1/2 cup Milk of choice or water to adjust consistency, cold

• 4 teaspoon Sugar adjust to taste

• 1 pinch Cardamom powder (Elaichi) optional

• Saffron (Kesar) to garnish, optional

Instructions

1.     Put mango, yogurt, milk, sugar and cardamom into a blender and blend until smooth.

2.     Adjust the consistency to your taste by adding water or blend in some ice cubes.

3.     Pour mango lassi in serving glasses. Keep it chilled before serving. Garnish with saffron and/or pistachios (see notes for more garnish options).

Notes

Mango: Use sweet, ripe mangoes to make lassi. They will give the best-tasting Mango Lassi. If fresh mangoes are not available, then only opt for frozen mango chunks or canned mango pulp. If you are planning ahead, put the mangoes in the refrigerator so they are cold for the lassi.

Greek Yogurt: If using Greek yogurt, use 3/4 cup of Greek yogurt and add more milk or water to adjust the consistency according to your taste. 

To make vegan mango lassi: Use almond milk yogurt and almond milk to make it vegan.

Consistency: You can adjust the consistency of the lassi by adding cold milk or water. You can add a few ice cubes to the lassi to cool it down.

Garnish options: Garnish with saffron and/or pistachios. Other garnishes that can be used are mint leaves, sliced almonds, or even some mango chunks.

Storing: This lassi can be refrigerated for up to a day. I prefer to make it just before serving. It takes only a minute to get ready once you have the ingredients prepared.

Serving: You can also serve this mango lassi topped with a scoop of vanilla ice cream to make it a dessert.

Nutrition

Calories: 178kcal | Carbohydrates: 25g | Protein: 7g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 22mg | Sodium: 84mg | Potassium: 436mg | Fiber: 2g | Sugar: 22g | Vitamin A: 233IU | Vitamin C: 64mg | Calcium: 235mg | Iron: 1mg

International Day of Yoga

This year is the 10th year of International Day of Yoga and is a day where people worldwide celebrate the multitude of benefits of practicing yoga and honor the holistic advantages that it offers for our mental, emotional, physical, and spiritual well-being. Yoga helps us cultivate mindfulness, reduce stress, enhance our overall health and vitality, and cultivate a sense of harmony and inner peace. International Day of Yoga invites individuals and communities to come together and experience yoga’s transformative effects. Moreover, its global observance promotes acceptance, recognition, and dissemination of yoga as a valuable tool for personal and societal health and harmony.

Recognizing yoga’s universal appeal, on December 11th, 2014, the United Nations proclaimed June 21st as the International Day of Yoga by resolution 69/131. The International Day of Yoga (International Yoga Day) aims to raise awareness worldwide of the benefits of practicing yoga.

The draft resolution establishing the International Day of Yoga was proposed by India and endorsed by a record 175 member states. Prime Minister Narendra Modi introduced the proposal in his address during the opening of the 69th session of the General Assembly, in which he said: “Yoga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action ... a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and the nature.” 177 nations supported it, the highest number of co-sponsors for any UNGA resolution.

The resolution notes “the importance of individuals and populations making healthier choices and following lifestyle patterns that foster good health.” In this regard, the World Health Organization has also urged its member states to help their citizens reduce physical inactivity, which is among the top ten leading causes of death worldwide, and a key risk factor for non-communicable diseases, such as cardiovascular diseases, cancer, and diabetes.

This year’s theme is “Yoga for Self and Society.” Yoga, a transformative practice, represents the harmony of mind and body, the balance between thought and action, and the unity of restraint and fulfillment. It integrates the body, mind, spirit, and soul, offering a holistic approach to health and well-being that brings peace to our hectic lives. Its power to transform is what we celebrate on this special day.

International Day of Yoga celebrations create awareness about the holistic nature of yoga and encourage individuals to incorporate it into their daily lives for improved well-being. As you engage in your yoga practice on June 21st and over the weekend, pause and share gratitude for the many benefits this practice offers us: mindfulness; self-awareness; better balance, mobility, cognitive function and overall quality of life; pain management; improvement in mental health such as reduction in anxiety and depressive symptoms as well as help with stress management; improvement in flexibility and strength, and more.

I practice yoga for numerous reasons. I practice yoga because it brings me to peace. Yoga quiets the active, creative, and often overstimulated mind. The second Yoga Sutra of Patanjali is Sutra 1.2: Yoga chitta vrtti nirodha, or “Yoga is the stilling (regulation, quieting) of the turnings of the mind.” I am more present and engaged with life with the practice of Yoga. I’ll catch myself thinking about the past or the future (regretting, worrying, planning) or losing myself in the bombardment of information in the land of cell phones and social media. Many of the benefits of yoga stem from the ability to unplug and focus on what is going on in your mind, body, breath, and essence right now. This allows me to be present, happy, and grateful for the gifts all around me. Yoga teaches me how to witness my churning thoughts without allowing them to pull me down the rabbit hole. Yoga helps me maintain a state of inner calm and joy. I become clearer with each inhale and exhale. My nervous system calms and I become more present for whatever comes my way. Yoga teaches me to pause, breathe, and observe. This skill helps me to not say something I will regret, to observe before I react, to breathe more deeply and calmly when my body or my tongue wants to jump into action before my brain has a chance to assess. I practice because yoga reduces my inflammation and stress; it reminds me to know myself – that my true nature is kindness, compassion, loving, nurturing, forgiving, honesty, patience, and sincerity. When I practice yoga, I am part of a tradition whose origins can be traced to northern India over 5,000 years ago and it provides tools for enriching my life with physical, philosophical, and spiritual practices. By practicing yogic principles, I recognize myself in a sea of images and ideas that are not me; I am clear on who I am, and it brings all the scattered pieces back together into a whole, true being of love, light, and peace.

Why do you practice? Share it with someone today.

Love & light,

Jeanne

WOW! What a time to celebrate and recognize the abundant energy and radiant light that blesses our lives during this time. The summer solstice is an auspicious time to practice yoga, celebrate, learn, and remind us of the interconnectedness between nature and ourselves.

Join Inner Connections Yoga & Wellness for a Summer Solstice practice on Thursday, June 20th, at 6 pm for a 75-minute Slow Flow yoga practice on the NORTH end of Pawleys Island (2nd and Atlantic beach access). The overall intention for the practice, led by John and Jeanne, is to bring awareness to cultivating inner peace and joy through yoga, mindfulness, and meditation. With longer days filled with the sun’s rays radiating brilliantly and intensely, yoga helps us tap into that same radiant life force energy within ourselves. During our practice on June 20th, we will weave a tapestry of living intentionally and sharing gratitude for the present moment while connecting with the luminous energy of the sun and the calming of the moon - fostering growth, abundance, and spiritual alignment. We will stand within the light, share what we have with the world, and honor who and what we are.

The Summer Solstice is a time when the sun reaches its zenith—the highest point in the sky, infusing the world with warmth and luminosity. The solstice symbolizes the peak of vitality, growth, and abundance in nature and us, and provides an opportunity to experience the transformative power of this special time.

Practicing yoga on the beach offers inspiration to you as you reflect on your personal growth and set intentions for yourself, not only on the day of the summer solstice but throughout the entire season. Welcome this summer as your time for self-discovery, connection, and renewal as you bask in the warmth of the sun’s loving embrace. Experience authenticity, confidence, and enlightenment as you move and breathe with the ocean and connect with yourself and nature.

Jeanne

The cost is $10 for the 75-minute class.

FULL MOON YOGA—AWARENESS, MEDITATION, AND REFLEXOLOGY

When the full moon glows, your inner peace flows!

Friday, June 21st offers a special opportunity to step outside and align with the energy of this Full Moon. Moon rituals—such as Full Moon Meditations, Moon Reflexology, Full Moon Yoga, and even decluttering—are magical ways to connect with the natural cycles of life and nature. Full moons invite us to honor our own fullness and wholeness as humans while we receive the wisdom from our Grandmother Moon. We honor and release what is no longer serving us to create more space for the good.

This year, the Full Moon coincides with the summer solstice. Referred to as the Strawberry Moon, it appears a little after 9:00 p.m. on June 21, 2024, though observers will get a better view after moonrise, expected around 9:15 p.m. According to the Old Farmer’s Almanac, this year’s full moon is particularly unique as it will occur on the summer solstice for the first time since 1985. It's expected to be big, bright and golden!

The Algonquin tribes called it the "Strawberry Moon" (also called Rose Moon, Hot Moon, and Mead or Honey Moon) to mark the peak of ripening strawberries. This is a time to honor and celebrate daylight peaking, the sweetness of life, abundance, and the expansiveness of summertime.

The Full Moon is associated with creativity, forgiveness, moving forward, sealing intentions, and gratitude. It is also a time of reflection and release. Being mindful of how our energy is expressed in the world and how we live in relationship to our own truths, the Full Moon is a time for releasing inhibitions so that we may courageously step out in the world and observe what is manifesting in our lives.

Find a quiet place outside to meditate as your energy will be at its highest. Rediscover a special spot outside to view the moon or enjoy a mindful walk along the beach sometime over the weekend. As you feel the sand between your toes and listen to the rhythmic sound of the waves, let go of any stress or worries and life stories. After, find a place that speaks to you, sit down in the sand or on a beach chair, and make yourself comfortable and steady to begin your meditation.

During a Full Moon, the moon’s energy reaches its peak, raising its effects created by a magnetic energy pull, amplifying our awareness. As you gaze at the moon or walk, breathe deeply, slowly, mindfully. Honor self-acceptance. Connect with your intuition. Tune into your inner wisdom.

Just as the moon impacts the ocean and its tides, it has an immensely powerful effect on the body, which is comprised of 75% water. Allow yourself to channel the energy force inward, let go, and invite the mind to quiet.

As mentioned earlier, the energy of the full moon invites a release of all that no longer serves us. Try this practice of energizing hand reflexology points to deepen your experience of gratitude, expansion, and letting go.

FULL MOON REFLEXOLOGY PRACTICE

As the moon reaches its peak, sitting bright and full in the night sky, take the time to contemplate all the good in your life, filling your heart with gratitude for the gifts of each day.

Next, pause and ponder, releasing the parts of your life that have served their purpose and are no longer needed (people, places, objects, emotions, thoughts, attachments). This process helps you create more space for the good and new to enter by releasing and letting go of things that no longer serve you.

To continue to invite in the new, you must let go of the old. Activate and empower the Full Moon phase of your well-being by energizing these hand reflexology points to support a feeling of gratitude, expansion, and letting go.

Point 1: The Solar Plexus. The Solar Plexus is where we store many of our emotions and it becomes congested and overburdened when we do not address our emotions, keeping them locked in and away from ourselves. Emotions can feel quite overwhelming during the Full Moon, as we address the areas of our life that can be sticky and uncomfortable.

Place your left thumb over the solar plexus reflex on your right hand, and simply hold here for a minute or two. Take deep breaths— in for 5 seconds, and out for 5 seconds. Your hand might start to feel hot, and the reflex might start to feel tender. This is normal and means that you are slowly beginning to shift stagnant energy.

Allow any emotions to release that may come up to the surface. As you let them go, express gratitude for the lessons that they have taught you.

When you have held the reflex on your right hand for a minimum of a minute or two, work the reflex on your left hand.

Point 2. Amygdala. The amygdala is the part of your brain which helps process your emotions. Apply a gentle, rotational pressure just below the tip of your thumb with the thumb of your free hand for a couple of minutes, letting your mind clear of all unwanted thoughts and feelings. Change to the opposite hand.

Point 3. Heart. This reflex can only be found on the left hand (it is depicted on the left hand, below the index finger in red on the Reflexology Hand Chart). Gently massage with your right thumb in a clockwise direction, helping to support your heart with letting go, as well as mindfully filling your heart up with love and gratitude for all that you have in your life.

Tap into the life-changing energy of the Full Moon to foster personal growth and balance as you elevate your mindfulness and spiritual connection through this harmonious practice.

Namaste
Jeanne

A HIGHER STANDARD OF LEADERSHIP

www.InnerConnectionsYoga.com

The growth and development of people is the highest calling of leadership.
                                                                                                      - Harvey Firestone

On Monday we celebrated Presidents Day. It was originally a day to honor George Washington’s birthday which fell on February 22nd. The holiday was mostly celebrated only in Washington D.C. until it became a nationally recognized holiday in 1885. Because George Washington and Abraham Lincoln had birthdays close to each other in February, Americans often considered the holiday a celebration of both men who played an important part in American history. To most Americans today, Presidents Day has come to represent a day to celebrate all 46 United States’ commanders-in-chief.

Did you know that C-SPAN conducts a Presidential Leadership Survey? According to US News & World Report, the survey ranks the former presidents based on 10 characteristics of leadership, including public persuasion, crisis leadership, economic management, moral authority, international relations, administrative skills, relations with Congress, vision and setting an agenda, pursuing equal justice for all, and performance within the context of the times.

For the fourth consecutive survey, Abraham Lincoln took the top spot. Placing first in all but public persuasion (second place), international relations (third place), and his lowest-ranking category – relations with Congress (fourth place).

George Washington took the lead for the first time in this year's survey for his relations with Congress, a change from his second place ranking in 2017's survey. Former President Lyndon B. Johnson previously held first place.

Former President Franklin D. Roosevelt has held the top spot for public persuasion for four surveys in a row and holds first place for international relations, a ranking he has retained from 2017. He finished third overall.

Former President Barack Obama placed 10th in this year's survey. The ranking represents a bump of two spots from 2017's survey. Obama placed highest, third place, in pursuing equal justice for all. His lowest ranking, falling into the 32nd slot, was for his relations with Congress.

Former President Donald Trump debuted on C-SPAN's Presidential Leadership survey, ranking fourth from the bottom among America's 44 former commanders-in-chief. His highest rankings were in public persuasion, placing 32nd, and in economic management, placing 34th. He landed in last place for both moral authority and administrative skills.

As I reflected on Presidents and leadership over the past few days, I cogitated on my knowledge of personal leadership as it relates to yoga. Yoga-informed leadership involves key concepts that shape good leaders into great leaders. The study, practice, and embodiment of yoga provide tools that help grow and develop people into great leaders. Patanjali’s Yoga Sutra provides the roots for this growth.

Yoga comes from the Sanskrit root "yuj," meaning to join, to “yoke,” or to “unite” body, mind, and spirit through movement, breath, and meditation. It is a complete system of healing and growth, which includes developing awareness and mastery of the mind, physical body, emotions, and interpersonal relations. It is a holistic approach using the eight limbs of yoga consisting of physical postures, breathwork, moral codes, sensory withdrawal, concentration, and meditation, leading to self-realization.

The practice of yoga is the first step to understanding and integrating all parts of ourselves, giving us a better sense of feeling whole. Yoga teaches us to observe ourselves by paying attention to changes in our body, breathing, emotions, attitudes, and relationships as our yoga practice evolves. This wisdom and integration help us be more authentic leaders, informing the way we show up in the world – whether that is as a leader of an organization or in our own life. Yoga creates better leaders in the following ways:

• INCREASES SELF-AWARENESS. Yoga’s contribution to increasing self-awareness enhances leadership skills. Self-awareness is the ability to understand one’s own emotions, strengths, weaknesses, and values, and how these factors influence behavior and decision-making. In a yoga class, phrases like "bring your attention to the present moment," "check in with yourself," or "invite your focus inward," help us hone our ability to identify our true thoughts and feelings at any given moment. It helps us process, clarify, and reflect. Through yoga, leaders embark on a journey of self-discovery, gaining insights into their personal and professional selves. This increased self-awareness allows leaders to identify areas where they excel and aspects that need improvement. Understanding their leadership style and how it impacts others enables them to lead more effectively and authentically. Additionally, self-aware leaders are better equipped to manage criticism, learn from their experiences, and adapt to new challenges. This level of introspection and self-understanding is crucial in developing a strong and effective leadership style.

• HELPS ONE SET GOOD BOUNDARIES AND BEHAVE ETHICALLY. In yoga, the ten principles of the Yamas and Niyamas serve as a map to guide us on life’s journey and provide a recipe for living in the world with ease and integrity. Together, they help us avoid behaviors that produce suffering and difficulty and embrace those that lead to states of happiness. We discover wisdom through ethical practices. (YAMAS - Ahimsa: non-harming or non-violence in thought, word and deed; Satya: truthfulness; Asteya: non-stealing; Brahmacharya: “right use of energy”; Aparigraha: non-greed or non-hoarding; NIYAMAS: Saucha: cleanliness; Santosha: contentment; Tapas: discipline, austerity or ‘burning enthusiasm”; Svadhyaya: self-study and of texts; Isvara Pranidhana: surrender to a higher being, or contemplation of a higher power). As leaders, it is imperative that we have a moral compass.

•   CULTIVATES GREATER COMPASSION AND EMPATHY. A big component of yoga philosophy is ahimsa (non-violence), the first and foremost of the five Yamas, and it implores us to live in such a way that we cause no harm in thought, speech, or action to any living being, including ourselves. In its pure form, ahimsa is the spontaneous expression of the highest form of love—an unconditional positive regard for everyone and everything. Ahimsa supports greater empathy and compassion for all beings and is critical to strong leadership. Leaders must know how to communicate with, delegate to, and motivate others, and when leaders approach these from a place of love, compassion, and understanding, they reap the rewards of better job satisfaction, better relationships, and better business outcomes. Yoga encourages practitioners to explore compassion and empathy towards themselves and others. This practice of empathy is particularly relevant for leaders, as it enables them to connect on a deeper level, understand another’s perspective, and respond to needs effectively. Leaders who practice yoga often find themselves more attuned to the emotions and motivations of those around them, which is essential in creating a positive and supportive environment. Empathy leads to stronger relationships, improved morale, and increased collaboration. By fostering a culture of understanding and compassion, empathetic leaders inspire loyalty and dedication, which are crucial for the success of all.

• IMPROVES FOCUS. Yoga practices involving asanas, meditation, and mindful breathing enhance concentration and mental discipline. With improved focus acquired from the practice, leaders learn to direct their energy and attention more efficiently, leading to better productivity and performance. The ability to focus and maintain attention is crucial for leaders, and yoga offers significant benefits in this area. In today’s fast-paced and distraction-filled environment, leaders need to be able to concentrate on multiple tasks and responsibilities effectively. Additionally, staying focused under pressure is a key attribute of successful leaders. Yoga’s emphasis on mindfulness trains the mind to remain present and engaged, even in challenging situations. By cultivating a sharper focus and attention through yoga, leaders learn to manage their duties more effectively and set a strong example for others.

• REDUCES STRESS. Stress brings mental confusion and can negatively affect emotions. If someone is undergoing a life-changing event or crisis and needs to make logical, critical decisions they may find their thinking processes hijacked by the severity of the issue at hand. Movement with breath in a yoga practice teaches us to slow down and moves us from our sympathetic nervous system (flight, fight, or freeze) to our parasympathetic nervous system (rest and digest), naturally reducing stress levels and helping to provide clarity and calm. The stressors of daily life can send us spinning out of control. By using the skills practiced during yoga such as patience in the pause, becoming the observer, and witnessing rather than acting and reacting, we can achieve clarity of mind and a more relaxed state at work, during our commute, and at home. Meditation helps deal with depression, mental confusion, sadness, and sorrow by bringing the body into a state of well-being, increasing positive energy, and helping us take control of our emotions. It is only then that our minds can think clearly, remain focused, and make the effective choices needed to solve complex problems.

• IMPROVES EMOTIONAL INTELLIGENCE. There is a plethora of information published about the demand for higher levels of EQ (Emotional Intelligence) in today's leaders. Yoga’s role in enhancing emotional intelligence is a key factor in developing leadership skills. Emotional intelligence involves understanding and managing one’s emotions and empathizing with others. Through our yoga, mindfulness, and meditation practices, we cultivate a deep sense of self-awareness and emotional balance. Leaders with high emotional intelligence can better navigate social complexities, build and maintain relationships, and effectively manage conflicts. They are also more adept at understanding the emotional needs of those around them, fostering a supportive and productive work environment. The self-reflection encouraged by yoga helps leaders recognize their emotional responses and understand their impact on decision-making and interpersonal interactions. We learn to lead from our hearts with the understanding that we are all ONE. What harms one, harms all. This heightened emotional intelligence provided by yoga is invaluable in leadership, as it enhances communication, dynamic interaction, and overall leadership effectiveness.

The ability to commit to and practice yoga regularly provides us with a healthier mind and body and improves our ability to deal with adversity at work and home. Through improved clarity and the ability to open our minds to new opportunities, yoga improves our leadership abilities and teaches us to engage compassionately, honestly, and mindfully, with others as well as ourselves. Yoga’s purpose is to grow human beings into those who lead from the heart and their highest Self thus creating a higher standard of leadership.

Love & light,

Jeanne and John

Nourishing Your Heart

www.InnerConnectionsYoga.com

Intention: I connect with myself, and cultivate joy, self-love, and compassion by practicing affirmations for my heart space.

Valentine’s Day is Wednesday, February 14th. There are many ways to celebrate Valentine’s Day and this year let’s approach the holiday as an opportunity to be grateful, love, and take care of ourselves.

When our heart's energy is open, we feel a sense of balance, serenity, acceptance, and love. We are not afraid to forgive, share, and accept ourselves and others as we are. When we align with the heart's energy, we can give and accept love. We are understanding, compassionate, loving of our Self and others, empathetic, internally and externally peaceful, and have a strong immune system. When we are balanced in our heart energy, we are happy, confident, and have a sense of purpose. We are excited about life and love and are welcoming, warm, and fun-loving.

If the heart energy is imbalanced, it may be experiencing an overactive or underactive flow of energy (prana). When the heart chakra is blocked, we may experience an avalanche of destructive emotions such as fear, anger, jealousy, dependency, manipulative behavior, grudge-holding, victim/rescuer mentality, unworthiness, inability to trust ourselves or others, self-isolation, loneliness, fear of intimacy, defensiveness, or physical issues such as heart and lung issues, weak immune system, poor circulation, high or low blood pressure, or respiratory difficulties. Presence, focus, and awareness are crucial for unblocking, attracting, and manifesting balance in our physical, emotional, and spiritual bodies.

Practicing affirmations for the heart center can lead to better balance and becoming more aligned with life, both internally and externally. Positive affirmations help us see the beautiful, wonderful things about ourselves. Start speaking kindly to yourself and experience both the immediate and long-lasting results of affirmations.

Here are a few suggested guidelines to get you started:

• Choose an existing affirmation that resonates with you in the moment or create one for yourself.

• Find a quiet place and a comfortable position – seated or lying down, with the spine aligned..

• Bring your attention to your heart space, the chest – the location of the heart chakra. Practice a few yoga postures like cat/cow or seated back bend/forward fold to bring awareness to your heart space.

• Breathe deeply, smoothly, mindfully, and in a relaxed manner.

• Repeat your affirmation during your practice and when it comes to mind throughout your day. If you have mala or prayer beads, you may use them to repeat your affirmation (yoga mala is 108 times).

• Visualize the color emerald green of the heart chakra and imagine the color flowing into your heart center. Create a sensation of spaciousness and lightness emanating from your heart.

• Immerse yourself in the feeling of the words of your chosen heart chakra affirmation.

 Try these heart chakra affirmations to elevate your energy, light up love in your life, and improve your compassion, empathy, and understanding. Practice an affirmation a day for the next seven days. Or choose the one that is most suitable for your situation and practice the affirmation for a week, month, or even a year! Be mindful and witness your affirmations manifest.

7 Heart Affirmations:

• I am open to giving and receiving love.

• I love and accept myself.

• I forgive myself and others.

• I lead with love in all situations.

• I am peaceful.

• My heart is full of love.

• I live my life in alignment with my heart.

Practicing affirmations for the heart can lead to better balance and becoming more aligned with life - internally and externally.

Affirmations can help us heal and activate the heart center that snuggles our soul and amplifies our ability to love as we release unhealthy attachments that dim our light. Working with heart chakra affirmations helps to crack us open to let light, love, and joy in and can change us in profound and positive ways.

Happy Valentine’s Day!

Love & light,

Jeanne and John

MLK, Gandhi, and Yoga

www.InnerConnectionsYoga.com

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
- Martin Luther King, Jr.

Many people embody yoga without even trying - they effortlessly demonstrate what it means to live their lives as a representation of these ancient teachings. Martin Luther King Jr. was one of these incredible individuals.

Nearly sixty-five years ago, on February 3rd, 1959, Martin Luther King, Jr., embarked on a five-week journey to India, to study Mahatma Gandhi’s principles of non-violent social change. Though Gandhi was assassinated in 1948, Dr. King, Jr. was able to meet with many leaders to learn about these principles, which stemmed from the teachings of Yoga. When Gandhi faced difficult situations in the push for independence in India – and there were many – he turned to The Bhagavad Gita and other ancient texts for strength, solace, and guidance.

Dr. King first learned about Gandhi as a seminary student in 1949, just a year after Gandhi was assassinated. He soon wrote about Gandhi that he was a person who “greatly reveal[s] the working of the Spirit of God.”

Gandhi’s life inspired Dr. King to practice yoga principles. For example, the practice of nonviolence in yoga is called ahimsa. Few others in our history have practiced this yoga quality to the extent Dr. King had. He laid out beautiful guidelines and concepts to bring true non-violence into our everyday lives and showed by example how one can truly triumph through non-violent action, and by doing so, he changed his community, his country, and his world.

MLK also demonstrated tejas, intense inner power that helps one to transform and discover a more profound and spiritual experience. Those who followed Martin Luther King, Jr. believed in him 100%. That kind of trust did not come just from his words alone but from the harmony between word and action. He lived what he preached. To have tejas, one must be true to himself, trustworthy, honest, open, and most importantly pour his inner compassion out to the world.

While in India, King met with many of Gandhi’s friends and family, who gave him their blessing to continue spreading Gandhian teachings. As he was leaving India, he reported that he was “more convinced than ever before that the method of nonviolent resistance is the most potent weapon available to oppressed people in their struggle for justice and human dignity.”

Upon his return to the United States, Dr. King preached to his congregants on Palm Sunday about Gandhi’s life and martyrdom, comparing him to Jesus and Abraham Lincoln. Later, after the arrest of Rosa Parks, he led the 381-day bus boycott which brought him into the spotlight as one of the most important leaders of the American civil rights movement. Of the practice of nonviolence, he said, “Christ showed us the way, and Gandhi in India showed it could work.”

Take a moment today to reflect on the inspirational yogic qualities of Dr. Martin Luther King, Jr. Allow his life to inspire you to be an even better human being than you ever dreamed possible.

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”                                                                         – Martin Luther King, Jr.

“Our lives begin to end the day we become silent about things that matter.”
                                                                                                         - Martin Luther King, Jr.

Love and light,

Jeanne and John