Editor’s note: We’re happy to share another insightful guest post from Melina Meza, author of the Art of Sequencing.

There are numerous opportunities for the Yamas to support your current wellness and nutritional aspirations. The Yamas create a wheel of ethics that includes kindness, honesty, refraining from stealing, moderation, and non-hoarding. Following these five principles will help ensure that your life is filled with healthy relationships, including the one with yourself, others, and the natural world around you.

The Yamas prepare you to see that how you treat the outer world reflects how you treat your inner world. It is through conscious application of the Yamas that you will learn to see that compassion is your birthright, trust begins with yourself, healthy boundaries make healthy relationships, and balance is not as bad as it sounds. They allow you to work with what gifts you have been given rather than what you perceive you are missing.

Although the Yamas are all interrelated and work together, if one stands out more than the others, consider spending some time deepening your relationship with that one principle. Applying the Yamas to your diet, yoga practice, and wellness lifestyle activities can be very rewarding and effective.

• Ahimsa – Non-violence, reducing harm in thoughts, actions, and speech

Application: Enjoying a vegetarian diet; having your food be raised organically and in a cruelty-free manner as well as locally produced; prayer; mindfulness

• Satya – Truth, honesty

Application: Asking the questions like: “Am I hungry or bored” or “Am I eating to distract myself” or “Is this good for me?”

• Asteya – Non-stealing

Application: Not taking the food from another’s plate; eating enough each day to avoid robbing the body of nutrients

• Brahmacharya- Appropriate use of one’s vital energy

Application: Moderation; understanding the impact of eating too much or too little food

• Aparigraha – Non-possessiveness

Application: Learning to say “no” at a buffet line; ceasing eating when you no longer have hunger

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Melina Meza, BS Nutrition, 500-RYT

Melina has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition, and healthy lifestyle promotion into a unique style called Seasonal Vinyasa.

What is Seasonal Vinyasa – Yoga for the Seasons?

Seasonal Vinyasa describes an artistic style of sequencing asana and seasonal daily rituals. The main inspiration for Seasonal Vinyasa comes from the Hatha Yoga and Ayurveda traditions, two complementary sciences that promote health in body, mind, and spirit. While inspiring the self-knowledge to adjust your day-to-day choices and align with what is occurring outside in nature, Seasonal Vinyasa emphasizes the teachings of the yogis—that there is no separation between humans and nature.

Art of Sequencing – Volume Two

Art of Sequencing – Volume Two includes over 450 new asana photos, twenty four unique asana sequences for beginners, intermediate, or advanced students, a brief overview of yoga history, the stages of life, and a full section devoted to Seasonal Vinyasa classes and Ayurvedic routines.

[Editor's note:  In this two part guest article, psychotherapist, Buddhist teacher, and Yoga teacher, Michael Stone, addresses the sensitive subject of suicide.  We hope that this discussion brings greater understanding to an issue that's likely tugged at our heartstrings in one way or another. Read part 1 of this series here.]

In ideas of suicide, beliefs become dangerously polarized. In fantasies of suicide, the world becomes “outside” and separate from “me.” The world shrinks to the small action of “me” and “my death.” This is a selfish importance that can only be healed through returning back to a lived body, a network of relations, a life filled with meaning that comes through embodied experience, not through more storytelling. The selfishness of suicide is, however, a small seed of selfhood. By processing the desire to die through staying close to what the patient feels in his or her body, we bring up insight into impermanence, showing us how what we feel is changing. What we desire in one moment becomes something entirely different in the next. The desire to jump gives way to a fantasy of wanting to find a husband, a better job, a more meaningful community. A seed must be closed tightly within itself in order to finally blossom. In this way the body of the therapist and the body of the patient enter despair together. The pain of the patient is fully felt by the therapist, and the patient is thus encouraged to face his or her overwhelming desire for the transcendent, the absolute, the eternal. Our deepest transformations occur when there is no hope, where nothing is left, not even the desire to live. Yet there is only this moment. A death in the future is not engagement with this actual experience now. It’s a projection into the future.

What’s disturbing about this is that the “I” maker” (ahaṅkāra) can be overwhelmed by the selves it has created. Those selves are real, as real as any story we tell. But can we truly listen to these selves in a way that they can express themselves and begin moving toward wholeness again? When we create space for free listening, we make room for free speech. We also make room for a wider spectrum of feelings. When we don’t play the same records over and over, we reroot our openness of body and heart, allowing feelings and thoughts to move through awareness with less clinging. In the chains of words and ideas that come forth when we can hold the space of listening without judgment, the person in pain often has a surprising discovery, a spontaneous new arrival of insight that can only happen in the creative space of held silence. If we do not believe that the unconscious blocks that repress the expression of feeling can be supported by nonjudgmental listening, then we fall into the violent medical mentality that your symptoms are just functions of the brain. And if everything is a function of the brain, symptoms have no meaningful purpose. We need to rediscover our relation to the power of accompanied silence, of free listening, of self-expression. Again, the wish “to be dead” is a wish to attain peace and security at a time when one feels exactly the opposite. Every year, worldwide, an estimated three-quarters of a million people take their own life, making suicide and attempted suicide subjects we need to explore with much more creativity and interest.

Suicide is an attempt to resolve feelings of being overwhelmed by one’s own image of oneself, or part of oneself. Suicide is an attack on one’s own representation of one’s body as an object. It’s as if the death of the body can help one get rid of intolerable mental states and feelings. Suicide is a cry for help. Paying attention to this cry is practicing pain dharma, friendship dharma, and patience dharma. If we value the subjective experience of the person, can we let go of our fixed personal, cultural, and professional ideas about death and listen to the truth of the inner turmoil of that individual? Bearing witness requires that we put aside our fixed views. In this context bearing witness is experiencing the inner life of another, opening to our own feelings about what’s showing up, eventually leading to compassionate action. The action we take, our moment of authenticity, requires courage, and we may have to bear the results of our courage and action. From the Yoga perspective, as soon as we speak of action, we’re talking about ethics, because action always has a consequence both internally and externally. If the primary motivation for taking action is ahiṁsā—not having the intention to cause harm to body, speech, or mind—how is suicide reconciled as an action?

To acknowledge one’s intention is never simple. This is as true for the person feeling pain as it is for the one helping her. It requires willingness to take responsibility and recognize this ambivalence. I feel traditional therapy is misguided on so many fronts, not the least of which is knowing how to work with the mind. A therapist should not simply identify or recognize patterns but move from knowing about something to actually allowing it to simply be. Going back into the past often misses the functioning of the symptom in the present. The past is past. The past can only be experienced now. The past is what the mind is doing in present experience. A patient exploring suicide is exploring his or her pain in the present, and the past is encoded in the present. The hard work of the therapist is just to listen and explore what is present, not what is past. If it’s not present, it’s not here.As a caricature, psychoanalysis ceases to be a study of identity and becomes instead an exploration of traumatic memories—it becomes, absurdly, an exercise in “proving” causal links between particular traumatic experiences and particular symptoms. This, of course, gives rise to the famous problem of the analyst’s “suggesting” particular memories to the client.

Someone entertaining suicide is not only talking about future death. She is talking about present suffering. She is not describing historical trauma but rather current suffering. Suicide is not only a natural psychic reflex for surviving actual helplessness but is also an abstraction. We don’t know what death will be like, only that something must be able to lift us out of this present and persistent pain. We need theories and abstractions about death, partly because the feelings that come up around suicide are so painful. Our theories and abstractions make the pain more bearable to us. The effect of embracing death and feeling what lies below our fantasies of our own termination brings about, at a critical moment, a radical transformation. The experience of looking deeply into death is a requisite for an engaged life. This implies that the crisis of suicide is a necessary phase in the life of any of us. Suicide itself may be too quick a transformation. The job of Yoga technique is to meditate on what is going on in the felt body in order to slow a hasty charge toward death and anchor us back in life.

Suicide is yelling out: “Life must change; Something must shift; I can’t do this any longer. Having tried to change everything ‘out there,’ the only thing that can now change is inside me.” And so suicide is a quick termination of what is so painful inside. The body, however, can be called in at this crucial junction. Attentiveness to the body dissolves this false dichotomy between inner and outer, me and not me. When we tune in to the breath, we tune in to life here and now. Life here and now is changing, and so there is no fixed self anywhere to be seen. This opens us up to change, freedom, and flexibility. Suicide is an attempt to move from one place to another through force. But force is exactly what got us into this mess to begin with. To force the body, the world, or ourselves into one frame is a kind of violence. Opening to change, through the body, unfixes us and paradoxically grounds us in the flowing conditions of our lives. In the Yoga Vaśiṣṭha, there is a wonderful moment during the dialogue between Vaśiṣṭha and Rama concerning the way we cause suffering for ourselves where Vaśiṣṭha declares: “The mind experiences what it itself has projected out of itself. By that it is bound.”

A young man who was contemplating suicide came to see me. His sister, who was studying Yoga at our center, recommended that he visit. [Read more...]

[Editor's note:  In this two part guest article, psychotherapist, Buddhist teacher, and Yoga teacher, Michael Stone, addresses the sensitive subject of suicide.  We hope that this discussion brings greater understanding to an issue that's likely tugged at our heartstrings in one way or another.  Read part 2 of this series here.]

No one ever lacks a good reason for suicide.

—Cesare Pavese

Many of us who have suffered trauma, pain, or existential loneliness have struggled to find stories to make sense of our lives. We might think that we learn how the world works, because we take the time to observe and understand it. But every meditator with a busy mind knows that’s just not so. We just believe things, and then make our world fit our perceptions.

After many years of Yoga study, practice, and teaching, many of the assumptions I’ve held in my work as a psychotherapist have been brought to the surface—often in unsettling ways—through my struggle to integrate Yoga and Western psychology. While Yoga philosophy and Western psychology have much to learn from each other, what interests me is where they don’t quite fit together smoothly. It’s in these gaps between systems that we find fertile ground for exploration. Yogic teachings on the fear of death (abiniveśa) have been very instructive in understanding the way we hold on to narratives about ourselves that reinforce and entrench feelings of alienation and suffering. While this is often readily apparent in others, it is also apparent in my view of others. Psychological diagnoses and pathology, while serving to help me recognize who and what I am working with, also serve to create separation in a space where intimacy is of paramount importance. Trying to be a good therapist or a helpful teacher can actually get in the way of healing. One of my first psychotherapy patients was referred by a friend. He was a young man who was suffering from tremendous physical pain when symptoms from an old car accident reappeared after many years. Around the same time, one of his former boyfriends took his own life. “The two of these situations together,” my colleague wrote to me, “have completely overwhelmed him. He wants to die.” My colleague made an appointment for him to see me because her own psychotherapy practice was full. “I’m not sure exactly what he needs,” my friend told me. “Maybe a combination of listening and some practical tools like meditation so he can learn to accept what he is going through. Or maybe some medication or hospitalization.”

The following Monday, at the time of our scheduled appointment, I waited for him and he never showed up. I left him a message and did not hear back. One month later, I received a call from my friend who had referred him. She told me the man had taken his life. When I got the call I was stunned. I was in my first year of practice, and though I had never met this young man, I had imagined his walk, his face, his hair, his life. A feeling of relief came over me. I tried to distract myself from this strange response, but it surprised me. In the midst of this news, I was imagining that this man had found some relief.

When I was ten years old, our neighbor took her life. All I could do in response to her suicide was to visit “her” bridge every day for a year. After school, I’d ride my bicycle to where I imagined she had jumped, trying to envision what she thought about before she had leaped into the ravine below. I wondered if she noticed the bulrushes and the vast sky, the amazing view of the city or the beauty of the old trestle bridge.

When I was thirteen, I’d sit under the bridge for hours, smoking cigarettes, studying the deteriorating cement columns and rust leaking from the rebar through the cement railing. Three years after her death I continued visiting her last place on earth, her final view, her place of death. I couldn’t let her go. It wasn’t the loss of our distant friendship, my young crush on her, or my desire to see her pink bedroom again. I wanted to know what pushed her into such a singular view. How did she cross from an inner world of pain to the railing of the bridge? What in me held back that desire? What kept me from climbing that same railing?

The American photographer Diane Arbus ingested barbiturates and then cut her wrists with her razor; French painter Jeanne Hébuterne leaped from a third-story window two days after her partner, Modigliani, died of tuberculosis. She was pregnant with their second child. Mark Rothko took his life among his paintings; Spalding Gray, in the circling waters of the Hudson; John Berryman, jumping off a bridge in Minnesota; Anne Sexton, after visiting a hospital; and Virginia Woolf, weighing her pockets with stones and walking into the river near her home. I found this touching passage from Virginia Woolf in a letter to Leonard Woolf:

I feel certain that I am going mad again. I feel we can’t go through another of those terrible times. And I shan’t recover this time. I begin to hear voices, and I can’t concentrate. So I am doing what seems the best thing to do. You have given me the greatest possible happiness. You have been in every way all that anyone could be. I don’t think two people could have been happier ’til this terrible disease came. I can’t fight any longer. I know that I am spoiling your life, that without me you could work. And you will I know. You see I can’t even write this properly. I can’t read. What I want to say is I owe all the happiness of my life to you. You have been entirely patient with me and incredibly good. I want to say that—everybody knows it. If anybody could have saved me it would have been you. Everything has gone from me but the certainty of your goodness. I can’t go on spoiling your life any longer. I don’t think two people could have been happier than we have been.”

No metaphor here, no sentimentality, no beating around the bush. She is desperately unhappy but, at the same time, straightforward in her desire to communicate. It’s ironic that the momentum present in our rush to die can also contain the urgency to communicate. It’s not that Woolf’s suicide can be reduced to a lack of interpersonal communication. Seen from the perspective of a whole body-mind matrix, we can instead suggest that the parts that make up the sum of the body-mind/self were not communicating, not intimate, not grounded, felt, and made into words. For someone pressed with visions and hearing voices, the key is using the frame of the body as an anchor to the present moment. Settling the mind not through using more narratives and thoughts but by turning to the body and breath is the key to the real feelings below the strategies of suicide. When we come right down to it, the core of what we feel is below the surface strategies of mind. In fact, the mind obsessed with death is not really that different from the compulsive mind most of us are working with every day. A mind spinning in its own solipsistic networks, cut off from the rhythm and feeling of body and breath, is self-identified with its pain and scars and perhaps even unwilling to part with them. We are easily attached to our misery by virtue of its being familiar. It’s an easy way to define ourselves.

There is a parallel text to every story. Though someone is plagued with pain, the desire to end one’s life is actually a counterpull against the identification with suffering. Suicide is the imagining of an end to suffering—an end that is certainly needed. Seeing more metaphorically, the desire for death as an end to suffering is a desire to make life more possible. What are we really hearing when we listen to fantasies of death? This is the energy—indeed, the paradox—I’d like to explore. [Read more...]

[Editor's Note:  This is a guest post from Krista Peterson, an aspiring writer and health advocate.  If you'd like to read more of her writing, just Google her name.]

"In truth, it matters less what we do in practice than how we do it and why we do it. The same posture, the same sequence, the same meditation with a different intention takes on an entirely new meaning and will have entirely different outcomes." (Donna Farhi)

With the growing nature of specialization in hospitals today, individual patients are often placed with numerous physicians and nurses in a fast paced hospital situation. For many of these patients, an opportunity to slow down and find some relaxation is always valuable. Because of this need for a time of relaxation and peace of mind, as well as physical aspects, yoga has quickly become a major option in complementary treatment therapy for cancer patients.

Most people are well aware of the benefits that are common with yoga from a physical and exercising standpoint. Yoga can also have a great effect on the physical nature of a cancer patient as well. Muscle tension and body aches are common problems for many of these patients and yoga can be a great fix throughout the treatment process. Yoga has also proven to be a great help to lowering blood pressure and helping the central nervous system of cancer patients.

From a mental standpoint, the use of yoga can also be a great positive for cancer patients. This is largely a result of yoga’s ability to create peace of mind and relaxation for these patients during the treatment process. With weeks filled with constant checkups and tests combined with many different therapies, a departure from the fast paced hospital environment is widely accepted.

The versatility in different types of yoga use is another reason it has gained such popularity with cancer patients. They can choose from different routines and times of use. Many patients elect to take a daily ten-minute session in the morning and at night. Some others choose for an hour-long session once a week to shut their bodies off from the world. Because of these choices, yoga has become so popular with patients.

Patients with a number of different illnesses are using yoga as a complementary treatment option these days. There have been cases of patients with arthritis, mesothelioma, diabetes, and other types of cancer that have all used yoga to their advantage during the treatment process. Yoga has been known to help all of these patients with muscle soreness and in improving their range of motion, cutting down on the stressors of the body. It’s also a major help in reducing the side effects of routine therapy such as chemotherapy like nausea and dizziness. For some others, it can allow the chance for relaxation and peace of mind during a severe diagnosis. For example, mesothelioma life expectancy only has an average of eight to 14 months; therefore these patients can use a departure and opportunity to free their minds any chance they can get.

With all different types of illness, yoga is a great addition to a normal routine of treatment. Physicians are even suggesting the use of yoga as a complementary treatment option to help their patients reap the benefits. Given yoga’s ability to have a positive effect on patients in both the mental and physical aspect, expect it to grow as a treatment therapy option in the coming years.

Editor’s note:  Seasons are changing and it’s time for another great guest post from Melina Meza, BS Nutrition, RYT-500

The yogis and nutritionists both agree that it is never too late, or too early, to consider sequencing your life today for a healthier tomorrow. I think of sequencing as both an art form and a science that anyone can master. All you need is sincere focus and attention from the beginning to the end of your vision. Trust in your body’s innate wisdom to guide you through the beautiful moment-to-moment discovery of presence—of the now. This is what ultimately leads to the spontaneous, blissful experience we call yoga.

I believe the more you practice adapting to new routines and seasonally breaking the momentum of habits before they become addictions, the stronger, healthier, and more open you become as a person. Instead of your world feeling boxed in by your routine, making seasonal changes helps you widen your gaze so you experience more in life, seeing new potentials and possibilities in your work, family, diet, adventures, and exercise routines that connect to the revolving world around you.

In the end, the practice of yoga—on the mat and off the mat—is really all about practice. Practice will lead you to your truth, to the essence of who you are.

Here are just a few of the spring practices from my new book, Art of Sequencing – Volume Two, to weave into your daily, weekly, or monthly routines:

• Drink hot lemon water with a little salt in the morning to stimulate elimination.
• Meditate for 5 to 30 minutes on melting glaciers, the image of vibrant green plant life, or new intentions.
• Exercise outdoors or do a vigorous yoga practice to break a sweat every day, with no exception. In addition to physical workouts, a steam sauna or hot tub can help release toxins.
• Try an elimination diet for two weeks.
• In general, spring is the time to decrease heavy, oily, cold, fat-rich foods such as meat, seafood, poultry, dairy products, and foods cooked in oil. Increase your intake of foods that are bitter (like arugula), spicy (like radish), and astringent (like grapefruit) to promote cleansing of the liver, digestive organs, and blood.
• With “spring fever” in the air, it’s a great time to start new projects, take classes, plant seeds, and travel, while the energy is there for the taking.
• Practice inversions to turn your world and organs upside down. Think of your body like a jug of orange juice. If it sits in one position—upright—for too long, the pulp ends up settling to the bottom of the container. The yogis believe the same thing happens in our bodies, particularly in the organs. The pulp in this case is undigested, inorganic matter that we ingest through the air we breathe or food we eat. By flipping your body upside down, you create a gentle cleanse, where toxins or waste products get pulled by gravity from deep inside your tissues towards the center of the body. With sufficient hydration and exercise, these toxins can move out through the skin (via perspiration), exhaled breaths, urination, and bowel movements.

Melina Meza, BS Nutrition, 500-RYT, has been exploring the art and science of yoga and nutrition for two decades. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition and healthy living into a unique style called Seasonal Vinyasa Yoga. Melina’s Seasonal Vinyasa Yoga classes, workshops and books and DVDs emphasize the healing teachings of the ancient yogis and inspires students to adapt their asana practice, diet and lifestyle routines to better harmonize with the seasonal changes occurring in nature. Melina is the author of Art of Sequencing and Art of Sequencing, Volume 2, innovative books offer creative inspiration for experienced yoga teachers as well as fresh instructional ideas to jump start a home practice. More information about Melina and her offerings can be found at http://www.melinameza.com

Editor’s note:  Enjoy a guest post from Edward, who reminds us that we can integrate yoga into every facet of life!

Many of us spend a lot of sedentary time sitting at our workplace desks – 40, 50, even 60 hours a week staring at a computer screen. Not good for the body or the spirit. Not good for productivity, either.

You’ll get more done in less time (the definition of productivity) if you’re able to take a minute or two to relax and do some simple stretching and breathing exercises that are core to the time-tested fitness activity – yoga.

You don’t need a yoga mat, it doesn’t take a lot of time, you’ll feel better physically and emotionally all day long (no more 2:30 crash) and long term, you’ll lessen the likelihood of everything from carpel tunnel syndrome to blowing out an aorta from a little too much stress.

Relax at work with a few simple exercises. Total time? The experts recommend that you devote three to five minutes to simple yoga exercises you can do at your desk for every two hours of work. That’s nothing compared to the short- and long-term benefits workplace yoga provides. And you don’t have to know the lotus position from the crane. The exercises are easy, unobtrusive and they’re going to make you feel better, increase your energy levels all day and protect your long-term health by lowering heart rate, blood pressure, stretching critical muscles and oxygenating the blood.

Work these activities into your daily routine. Every time you finish a phone call, spend 60 seconds breathing deeply to activate the body and mind for the next task. This way you derive the benefits immediately and you integrate yoga into routine tasks throughout the day. And pretty soon, these routines become habits. You do them…routinely.

Breathing

Sometimes we forget to breathe even though breathing is a reflex activity of the body (you don’t have to think about it, like blinking). Focused on our computer screens or the speaker at the podium, we sometimes hold our breath, breathe in short gasps or breathe rhythmically.

Try this simple breathing exercise used during yoga workouts:

1. Sit up straight in your chair and extend your spine by extending your head up to a comfortable level. (If you ever feel pain doing a yoga exercise stop. Yoga doesn’t hurt.)

2. Elevate your shoulders and pull them back. Slowly drop your shoulders moving them away from your head.

3. Interlace your fingers and place your hands on your lap.

4. Gently close your eyes.

5. Take in a deep full breath and hold it for three seconds.

6. Slowly exhale completely.

7. Repeat 8-10 times and you’re done.

This simple breathing exercise combats physical and psychological stress, fully-oxygenates a body “at rest” and gives you an emotional boost, preparing you to tackle the next assignment.

Wrist and Hand Yoga

All that typing takes its toll on wrists and hands, sometimes requiring surgery to address serious carpel tunnel disorders.

Here’s a simple exercise that’ll stretch your wrists, hands and fingers in all the right places.

1. Sit up straight in your chair, spine lengthened, head elevated, eyes forward.

2. Interlace your fingers and place your hands in your lap. Close your eyes and relax.

3. Slowly raise your hands to chest height. Gently press your interlaced hands away from your body. Your palms should be pointing away from you.

4. Gently stretch your finger muscles and extend the wrists to a comfortable level. Hold this position for 5 to 10 seconds.

5. Gently draw your hands back to you lap, open your eyes and type that proposal. You’re good to go – and go longer.

Full Body Stretch

One activity, 60 seconds, results throughout the day:

1. Place your hands, palms down, on your desk or a work table at waist height.

2. Bend slightly at the waist. Raise your head so you face the ceiling. Make sure your body is stable.

3. Slowly walk back from the desk, bending forward and applying pressure to the palms of your hands. Again, make sure you’re stable and weight is distributed evenly.

4. Gently roll your shoulders forward and backward 5-10 times.

5. Arch your back to stretch your spine.

6. Lower your head to your chest, then raise it again to stretch your neck.

7. Take a few more steps away from your desk, extend your hips toward the floor and feel the stretch in the back of the legs.

8. Walk forward toward the desk, arch your back and roll your spine.

9. Breathe evenly throughout the entire routine. Takes 60 seconds.

Workaholics love what they do but that doesn’t mean your health has to suffer. Take a few minutes out of those long work days to give your body the benefit of simple yoga exercises. Your body will thank you, your spirit will soar and your mind  will be more focused with a few quick, discrete yoga routines at work.

Enjoy your job even more, workaholics. Yoga is the answer.

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Edward is the owner of DumbbellsForSale.com, a website where you can find high quality dumbbell sets for sale.