Love, Yoga and the Joy of Being Interrupted

Hi Everyone,

Happy Friday! As February draws closer towards March, and we transition from the theme of love to something different, there continues to be so many things that remind us that love is all around us. An adjustment in our perspective can clear the lenses of fear and feeling small to love and being bigger and more radiant than we think we are. The next blog is from Rachel L. Dellinger. She literally changes her perspective doing headstands.

Rachel is a high school science teacher in Florida. She discovered Lesley’s yoga videos in 2018. She expresses so much gratitude to Lesley for introducing her to the Ashtanga practice. Though Rachel has been practicing yoga since her teens in the 80’s, the Ashtanga tradition is what she mostly practices now.

In her response to the question as to how long she holds a headstand, she replied:

I was not sure how long I could hold a headstand, but you made me curious, so I actually timed myself this morning: 2 minutes freestanding, another minute with the wall to help. Not too impressive, but it was fun to find out, so thanks for asking.

Highly impressive to me. Great work.

Enjoy her blog…

Love, Yoga, and the Joy of Being Interrupted

by Rachel L. Dellinger

I am watching a TikTok video while standing on my head. My 12-year old daughter is holding her My 12-year old daughter is holding her phone 10 inches from my face, courteously rotating the screen upside down so I can see someone dressed as Slenderman dance to “Material Girl” right-side up.

“See Mom, it’s not the one from the 80s.”

She told me about this new song last night, and I now understand that even though it has the same name, it bears not the remotest resemblance to the one Madonna sang. It feels weird to laugh while I am upside down. I wobble a little, overcompensate, and come out of the pose ungracefully. My daughter skips away, leaving me in child’s pose to contemplate the evidence she provided. I am still smiling. There was a time when being interrupted while I was doing yoga would have made me angry enough to say something harsh to my children. Or my husband. Or even the dog. But doing yoga has changed my perspective on many things. I now realize that while there is indeed wisdom in scheduling time alone to concentrate fully on my practice, there is also a certain joy in being interrupted.

Yoga Is an Individual Practice…or Is It?

On the internet, you can find advice on how to keep from being distracted while doing yoga. Bloggers offer a plethora of techniques ranging from proclaiming a certain time each day as nonnegotiable, to putting a “do not disturb” sign on your bedroom, to splurging on a babysitter. No doubt, these listicles have proven helpful to more than one frustrated would-be yogi who cannot so much as put on her yoga pants without someone knocking on the bathroom door or yelling, “Mom!” But is the underlying assumption in these words of wisdom—that your family is somehow preventing you from doing yoga—an accurate one?

The tone of these articles leaves me feeling unsettled. By glorifying solitude, they imply that female yogis with children are the exception rather than the norm, and that women in families must compensate for the suboptimal conditions in which they must practice. Like some employers and landlords I’ve dealt with over the years, the authors make me feel like having a family is a type of deviant behavior I should be ashamed of. Treating male or single yogis as the standard--and mothers with children as “other”--not only conforms to the very definition of sexism, but flies in the face of the egalitarian ideals that most members of the wider yoga community embrace.

Interruptions Are Part of Yoga, Too

Although we may romanticize the archetypal image of an ascetic practicing yoga alone in the forest, most spiritual traditions encourage togetherness. For example, the Sahaj Marg yoga tradition discourages monasticism because adherents consider family life to be the only way to learn patience and compassion. Traditional Jews and Muslims have always expected their rabbis and imams to be married, and even celibate Buddhist monks strive toward a collective consciousness with brothers and sisters in their sanghas. No matter how secular or sacred of a yoga tradition you follow, you do not require solitude to practice it any more than a Christian needs an empty church to pray in.

As modern yoga practitioners, we can embrace the cultural circumstances that make up our daily lives by letting go of what we think would be the ideal time and place to do our asanas. While the yoga studio downtown where everything is quiet during sivasana is a wonderful place to visit, my true home is here: where my teenage sons are practicing their trombone solos, my daughter is dripping pink hair dye across the living room floor, and my dog is licking my toes. This is my family, this is my life, and my yoga practice happens in the midst of it all.

The joy of yoga and the love of family are not mutually exclusive. No matter how complicated your living circumstances may be, there is no guarantee that they will continue beyond today. Now is the best time to tell your family that you love them and today contains the ideal circumstances to do yoga.

Do not wait.

❤️

Here is a tutorial by Lesley on headstand:

Lesley Fightmaster in sirsasana.

A Place to Be - In the Moment

Hello,

I hope you’re having a good day wherever you are in your body, spirit and mind.

Our next blog is from Violet. She lives in Walsall, UK. Here is a little quote from her that resonates love:

Yoga taught me not to beat myself up about anything I am or am not doing. Not to have any expectations not only from others but mostly from myself.

~*~

A place to be in the moment… by Violet

Let me take you to a place where the outside world seems as distant as a space capsule drifting in the universe. Enter the room where the lights are dimmed, the candle in the oil burner is gently flickering and warming the peppermint oil, filling the air with a calming aroma. Let yourself be spellbound by the soft music of the choir singing the mantra Om So Hum.

Make your way onto one of the mats neatly arranged on the floor, each of them surrounded by props: comfortable bolsters, blocks, belts, blankets, eye pillows, cushions, massage balls.

The wooden hand-carved Ganesh on the red feature wall adds meaning to the spiritual aura of the room. The big round metal meditation gong with two mallets is waiting to reverberate and pour deep healing sounds and powerful vibrations into your body.

Be ready to get carried away by her melodious voice. “Welcome. Let’s make our way on our backs, please.”

~*~

Below is a YouTube link of Lesley Fightmaster teaching a Loving Kindness meditation

May you be happy

May you be safe and free from harm

May you be as strong and as healthy as you can be

May you live with ease and comfort

Here is another one that Lesley did for Ted Talks:

My Journey to Self-Love

Hello! Welcome to another blog on the theme of L-O-V-E.

Our next blogger is Erin Donovan. She describes herself as…

“… an E-RYT-500, certified meditation teacher, and certified health coach in NC. I love to share practical tools to help stressed-out people find balance, from the inside out.”

My Journey to Self-Love

Just because someone doesn't 'look' depressed, doesn't mean they're not. Some of us are just experts at hiding it.

In December 2019 I broke mentally. It was a very, very long time coming. A long time of 'I'm fine," until I woke up one morning and I wasn't, but I was ashamed to admit it.

I've been a yoga and meditation teacher since 1999, so I know what to do to help when stress begins to get overwhelming, but this was different. I had no control over it. No amount of Yoga, meditation, tapping, or praying was helping. I kept trying to push through it. 'I know all the tools to help', I told myself. 'I'll be fine in time', I kept telling myself.

Thank God my husband knew better. He saw the signs and saw me free-falling into the dark hole. He grabbed me by the hand & we had a very hard, honest conversation. That was the first huge step towards healing.

Depression is a sneaky interloper. I didn't think it would happen to me, but it did. I realize now it had been slowly building for years. I just didn't realize it. I kept telling myself I'd be fine, but I wasn't. I was ashamed because I teach others how to love and help themselves, but I couldn't help myself. I have realized that depression clings to shame like a cloak.

Despite all the talk around mental health in recent years, when you are suffering from it, you can feel so lonely, ashamed, or embarrassed. You think “what's wrong with me?” The truth is, there's nothing wrong with you. A biochemical problem in the brain is no different than any other uncontrollable health issue. We would never look at a type 1 diabetic and think “what's wrong with you?” However, when you're in the midst of suffering, you can't always view it that logically. This journey has taught me so much.

Here are some of the lessons I have learned.

I make self-love my first priority every single day. I have learned that the best way for me to let go of the fear and shame is by talking about it. For me, it takes away the power of the negative voice.

It's okay to not be okay. No matter who you are, it's okay. Shame will lie to you. Depression will lie to you. Guilt will lie to you. Don't believe it. A very helpful tool that I began to practice for self-love and acceptance, I learned from Louise Hay. She recommended to look at yourself in the mirror every day and look into your eyes and say "I love you." It sounds simple, but it is profound and incredibly healing.

Talk to someone you trust. Be honest. There is so much help available for you. You don't need to suffer in silence. You can take off the fake mask of “I'm fine.”

You are worth it. I know it feels hopeless, but it's not. You will see light again. Is it hard? Yes. Is it worth it? Absolutely! YOU are worth it. That is what I am certain of.

Lesley Fightmaster in meditation.

The First Yoga Sutra "atha yogānuśāsanam" & Love

Hi,

Happy Valentine’s Day!

Welcome to Fightmaster Yoga blog on this year, 2022, the 2nd year of living with the pandemic. I am reminded of the title of the novel “Love in the Time of Cholera” by Nobel prize winner Gabriel García Márquez. We could all use more love anytime, and especially during this period of challenging changes.

Since the last blog in 2017, it is fitting to follow with the theme of “Love” as Lesley Fightmaster exuded so much love for the practice of yoga and wanted to share the beauty and benefits of the practice with the world.

The first yoga sutra “Now is the time for yoga” (maybe we can also add, “Now is the time for love”.)

Now, begins the blog…<by Analyn Revilla>

I have been thinking about revisiting the Yoga Sutras.  My first introduction to it was doing my YTT, and the translation version for the class was “The Yoga Sutras of Patanjali” by Sri Swami Satchidananda.

My experience then was absorbing the sacred text with a rote mind.  I was a student interested in taking the course, passing the exam and getting my certificate.  I was already in love with the practice of yoga in its asanas.  After practicing in a group setting in a studio, I felt a deep sense of wellbeing, without going beyond the benefits of physical exercise.  It was a sense of accomplishment, like ticking off a checklist that I’ve done my tapas so I can give myself permission to enjoy my favorite food and wine.

Among my aspirations of broadening and deepening my yoga journey is to absorb The Yoga Sutras with the lens of reverence.  The logical starting point is the the first sutra.  One of its translations as I’ve heard Lesley Fightmaster say in a class “Now is the time for yoga.” (That class is the headstand day in the Shine program).

atha yogānuśāsanam

atha - now; yoga - of yoga; ānuśāsanam - exposition, instruction

A question posed to TKV Desikachar, author of “The Heart of Yoga” was “Can anyone practice yoga?”  His response was, “Anybody who want to can practice yoga.  Anybody can breathe; therefore anybody can practice yoga.  But no one can practice every kind of yoga.  It has to be the right yoga for the person.  The student and teacher meet and decide on a program that is acceptable and suitable to the person."

A yoga practice is coming home to the breath, as in the expression “Home is where the heart is”.  When I come back to my breath, I am home again.

Ahhhhhh…. Pranaaaaahhhhhh.

Thich Nhat Hahns’ guiding words to being mindful of the present moment is a mantra during breath work. 

“Breathing in, I am breathing in”

“Breathing out, I am breathing out”

Its essence speaks of just being.  These days, some of us are working from home, or we could be on the floor at some commercial space, or in an office, or a studio.   We are in our minds and personifying a role, but we can choose to pause and be in the moment of being by connecting with our breath, remembering who we really are.

What more could be visceral in absorbing and putting to practice the first yoga sutra than being with the breath now.

The website noted above and again here (https://sanskritdocuments.org/sites/athayoga/sutra_ch1n.html)  is an excellent study on the Sutras.  The work was done by Margo von Ronberg who was a yoga teacher in the Viniyoga tradition.  Her collected works are hosted in the website sanskritdocuments.org 

“The word "atha" indicates a commitment on the part of the student, and on the part of the teacher. It makes it clear that the study of yoga is going to start NOW. This isn't just intellectual study - it includes practice as well. It is also study in which the teacher passes on what he himself learned from his teacher; so the tradition is very old.” - Margo von Ronberg

Now is set forth authoritative teaching on yoga. 

- Bouanchaud, The Essence of Yoga

Here begins the authoritative instruction on yoga.  

- Patanjali's Yoga sutras, translated by TKV Desikachar

Now then yoga is being explained. 

- Swami Hariharananda Aranya, Yoga Philosophy of Patanjali (translated by P.N. Mukerji)

Now the exposition of yoga is being made. 

- The Yoga Sutras of Patanjali, translation and commentary by Sri Swami Satchidananda

Now, an exposition of yoga [is to be made] 

- IK Taimni, The Science of Yoga

February is the month generally associated with Love.  Open your heart!  Another breath attention practice with a mantra taught by Thich Nhat Hahn is putting attention on your heart:

“Inhaling I smile."

“Exhaling my heart gently opens.”

The “Shine” program has a heart opening practice.  It’s one of my favorites, and truly enervates the heart chakra.  Try it!

Below are images of Lesley doing heart opening asanas from that session.  By a happy coincidence the “Wheel Pose” melded with the “Royal Dancer” pose.  

Bow Pose

Wheel Pose and Royal Dancer

Camel pose

4 Better Breathing Techniques for Yoga

You probably charge your smart phone every night, but how often do you recharge your mind? The secret to doing so is through proper control of the breath.

The branch of yoga that is dedicated to breathing techniques is known as Pranayama – meaning breath control. Prana means “life force” and Ayama means “to extend.”  Breathing exercises are a vital part of effective yoga practices. These breathing techniques also can be useful for us to destress in our daily lives. Practiced properly, pranayama will bring harmony to your mind, body and spirit. These breathing exercises will help to make you mentally, spiritually and physically strong.

There are many yoga breathing techniques that can be effective to enhance your practice. Below are four for you to try.

Note: Before you begin, it is advised to take several relaxed breaths before and after the exercises. Begin with 30 seconds for each exercise, and build to longer durations as you feel your body is ready. If you experience dizziness, stop and rest, while you even out your breaths. If you are pregnant, do not practice these exercises. It is important that you refrain from breathing exercises that require you to hold your breath.

#1 Agni Sara

This is a very warming practice, as Agni means “fire” and Sara means “essence.” It’s effective for warming and toning the abdominal muscles. It also is known for igniting Tapas (heat) in the organs. The Agni Sara practice is an excellent choice for detoxifying the body.

You can practice Agni Sara by standing with your feet hips distance apart, parallel and your knees bent. Rest your hands just above your knees. Inhale fully through the nose. Then vigorously pump the exhale through the nose. At the bottom of your exhale, pull your navel in and up very strongly holding the breath out for several seconds. After you’ve held the breath out for 5 to 10 seconds, let your belly release and inhale again repeating the process. Start with 3 to 5 rounds and take several natural breaths in between rounds. As you continue practicing, try to increase holding the breath out for 15-20 seconds.

Here is a video of my teacher Diana explaining

#2 Lion’s Breath

Lion’s Breath encourages sudden release. It also invites some playfulness into your practice. It is one of the most fun breathing techniques to try, especially with little ones. It’s also, of course, great for adults. It’s a wonderful way to unwind from the day and to embrace some rest.

Lion’s Breath involves deeply inhaling through the nose. Then, lean the head back, open the mouth wide to exhale loudly – while sticking out your tongue. Try this breathing technique while you raise your arms on an inhale. Then, form cactus arms with the exhale and accentuate the feeling of relief as the breath exits the body.

My friend Adrienne has a wonderful video

#3 Skull Shining/Kapalabhati Breathing

Skull Shining also is known as Kapalabhati Breathing. This is another cleansing breath practice technique that enhances the energy level. It is similar to Agni Sara in that it creates heat, but the stress is even more on the exhale. There is a passive inhale and a forced exhale...imagine you’re trying to blow a candle out through your nose. To practice, take a long inhale through the nose and exhale out of your nose in short, strong bursts. Traditionally this practice is counted in rounds that add up to 108 (a very auspicious number). If you’re newer to pranayama practice, I recommend starting with 4 rounds of 27 pumps each. Next move to 2 rounds of 54 pumps. I like to add a retention of the breath in between rounds.

You may also try to hold your hands in your favorite hand Mudra or gesture. For instance, you can try Apana Mudra for digestion and detoxification by placing your second and third fingers against your thumb. Your hands will kind of resemble a cat’s head with your middle and ring fingers resting on the thumb so that a triangle is formed. Stick your pinkie and pointer finger in a straight up fashion, like ears.

I take you through this breath technique at the 8:36 min point of this video

#4 Alternate Nostril Breathing/Nadi Shodhana

This is a breathing exercise that requires focus and clarity. Alternate Nostril Breathing often is a great practice right before an exam. It also is generally good for bringing a sense of focus and discipline. Focusing in this fashion can bring a sense of calm. It clears the mind. That is why many use it before they rest for the night; it is especially well suited for those who tend to think about the day’s problems while trying to fall asleep.

Use this breathing technique by putting the right middle and pointer finger in the palm of the hand. Leave the pinkie and ring fingers and the thumb completely free. Put the right thumb over the right nostril. Inhale through your left nostril. Next, take the ring and pinkie fingers and put them over the left nostril to exhale via the right nostril.  Now, leave your hand where it is and inhale via the left nostril. Now switch and put the thumb over the right nostril and exhale via the left nostril. Repeat until you have completed your breathing exercise.

It’s easy to get your left and right turned around during this exercise (as I sometimes do while teaching it!). But you should not give up. It’s common to struggle with this breathing exercise at first. It is important to remember when you inhale, you want to seal that breath inside, and that is when you want to switch sides. As this practice gets easier for you, you can add your bhandas or “energitic locks” at the top of your inhales (holding the breath in) and at the bottom of your exhale (as you hold the breath out). To engage your bhandas, draw your lower belly in and up, lift all of the muscles in your pelvic floor and lower your chin toward your chest.

I take you through this breath practice at the 11 minute mark of this video

References

Pranayama. The Beginner’s Guide to Yoga Breathing Exercises. (n.d.). Retrieved from https://www.artofliving.org/us-en/yoga/breathing-techniques/yoga-and-pranayama