Cup Half Full

By Nikita Kirpalani, 200 hour Bali yoga teacher training student

Editor's note: Nikita is keeping a journal of her experiences during her 200YTT, read the previous blog post here

It's a week into the yoga teacher training and I am finding it difficult to put into words exactly what it is that we are experiencing. Leading up to the training, I had so many ideas about what it may be like, what my fellow yogis would be like, how my life would change afterwards. So I find it highly appropriate that one of the concepts that's been popping up all week is the idea of "emptying the cup." You would think the challenge to unlearn or disregard the preconceptions that we came here with—about the yoga teacher training, the correct form for asanas, even our take on philosophy and life—would be a big ask for a bunch of passionate yogis. I mean, we all reached this point because of our experiences.

However, as difficult or intimidating as it may be, sometimes it's nice to press the reset button. To take a step back from our "truth" and "reality." To untangle fact from perspective. You and I are simply an amalgamation of our experiences. The way we think and see the world is not ours but rather a patchwork quilt of opinions and perspectives that other people have left behind. Every interaction we have or observation we make is speckled with our experiences, splattered with our values, and subconsciously doused in our beliefs. 

This last week has certainly challenged "reality" for me. The morning silence we observe from the moment we wake through breakfast has altered the way I interact with myself and others. The anatomy lectures and posture labs have forced me to question what I already "knew" about physical asanas. Finally, the emphasis on breathing and meditation as a way to clear the clutter and to create and claim spaciousness has forced me to be open to the unknown. 

I can already feel that cup getting lighter and the spaciousness that fills it—Sukha—inviting possibility. I'd like to see if I can truly empty the cup and reevaluate what I would fill it with. 

The Meaning of OM

By Jenny Ní Ruiséil, 200 hour Bali yoga teacher training student

“For it to have its effect, the sound of AUM is remembered with deep feeling for the meaning of what it represents.” (The Yoga Sutras of Patanjali, 1.28).

“Om,” in the yogic tradition, is chanted at the beginning and end of class or practice. It’s one of those things that’s often assumed as universally understood yet it’s rarely explained properly, if at all, by yoga instructors.

Om is an ancient sound used by various Eastern religions, including Buddhism, Hinduisim, Sikhism, Jainism, to denote the beginning and end of sacred scriptures, texts, and prayers. Many of the world’s religions indicate that creation began with sound, the vibrations of which are said to be contained within om. Each time we chant om, we connect with the eternal vibration of being that has been in existence since the beginning of all things and is the creative source of energy behind all existence.

The Om symbol consists of 3 curves, a semicircle, and a dot. The curves represent mind, body, and soul, and the semicircle at the top is maya, understood as an obstacle to achieving the highest form of enlightenment. Om is sometimes spelled “aum,” a more accurate phonetic spelling which divides the chant into its three individual sounds of a-u-m. "Aum" encompasses all possible combinations of sounds and lies at the root of all potential or pre-existing sounds. In linguistics, all sound is said to be produced between the root of the tongue and the entrance of the lips, the throat sound being “a,” the lip sound being “m,” and “u” representing the rolling forwards of all sounds until they stop at the lips. Like the letters of the alphabet, which in all possible combinations give rise to every word ever spoken, the sounds of a-u-m pass through every formation in the mouth necessary for vocalising language, making it a magnificently meaningful sound.

Om allows us to tap into the existing energy which always surrounds us but which modern distractions and lifestyles have shifted from our immediate awareness. For millennia, various names and personifications have been used by religions to represent a single all-powerful being. This placement of belief in a deity instead of in our immediate environment ignores the connection between the individual and that which surrounds us. We chant om to not only honor the beginning of all things but to appreciate all of creation that still surrounds us. The Upanishads refer to this state of collective consciousness and universal awareness as ishvara. Om is our key to accessing it.

We do not create om simply by chanting it. Instead, om serves as a medium through which we connect to these vibrations. Physically, chanting om creates a pranava or humming sound, as Patanjali describes, which stimulates the body into a meditational state, increases relaxation, and is said to stimulate the body to remove toxins and increase our capacity for self healing. Mentally, speaking om allows us to focus, shifting our attention outwards, away from internal struggles and helping us tune in to that which can provide us harmony in mind, body, and soul.

It’s common to hear the word “shanti” included after a final expression of om. Shanti means “peace” in Sanskrit and is intended as a parting wish for peace and happiness within the universe at large and within everything around us. Shanti is commonly used throughout India to express a light-hearted and peaceful state of being in casual conversation and descriptions of everyday occurrences, while om is reserved for more spiritual practices such as yoga practice or religious ceremony.

Om shanti.

Enter to win the 5 Day Real Food Detox!

We are partnering with author, health coach and Zuna Yoga alum Nikki Sharp for a fantastic Instagram giveaway this week! Show us what keeps you healthy and energized after your yoga practice and enter to win a signed copy of Nikki's 5 Day Real Food Detox, packed with healthy, delicious, inspiring recipes. 

Here's how it works: 

- Head over to Instagram

- Post a photo of your favorite healthy post-yoga snack or meal 

- Tag your photo with #zunafoodies 

- Follow @zunayoga and @nikkisharp on Instagram. 

Enter as many times as you like. The winner will be chosen at random and announced on Sunday September 11th!

You are Here. Now.

By Nikita Kirpalani, 200 hour Bali yoga teacher training student

Atha.

This is the very first word on the very first page of Patanjali’s Yoga Sutras. It refers to the now. The present. This exact instant in time.

Growing up, the present always seemed like a foreign and unattainable concept to me. As a dreamer and a thinker, I have always indulged in nostalgia and anticipation, reminiscing on the past and envisioning the future, and in doing so, never fully experiencing the present moment. Yet this very abstract idea of atha is what I have come to value most about my yoga practice.

Over the last six years, my life has been in constant motion. I have lived in three different countries each year, have switched career paths a couple of times, and have hired moving vans more times than I can count. While all this change has been extremely stimulating and exciting, it was definitely something I struggled with in the beginning. My mind was always somewhere else and my tendency to reminisce and dream slowly devolved into a habit of worry and anxiety. I was in a perpetual state of clutter and disorientation.

Although I had been superficially practicing yoga on and off for a few years, I found myself spending an increasing amount of time within the confines of the four corners of my mat. Amidst the noise and chaos, it provided a sense of familiarity and comfort. It proved to be one of the few constants in my life across multiple borders, time zones, and language barriers. With time, I found that on my mat and, eventually, in my daily life, I was more present. Yoga allowed me to let go. To be still. To be here. Now.

When I came across the 200 hour Zuna Yoga Teacher Training, it seemed like the natural progression of my personal journey. To be on a gorgeous island, away from everyone and everything I have ever known, I won’t be able to be anywhere but in the moment. With my start date right around the corner, I am finally allowing myself to indulge in the eager anticipation. And with it, the questions. What will it be like? Am I prepared? Who will I meet? What are their stories? Will I be able to keep up with the course plan? With the other trainees? With myself?

I will just have to wait and see, one moment at a time.

And so begins my practice of yoga. Atha yoga anushasanam.

10 Yoga Poses To Practice At The Office

By Jenny Ní Ruiséil, 200 hour Bali yoga teacher training student

Let's face it. Sometimes your yoga practice takes a backseat to long days and late nights at the office. And that's okay. Workplace responsibilities are important, too. It's all about balance. The following desk poses and mindfulness exercises won’t take the place of your regular practice, but they will help you keep your cool until your next yoga class. They'll also increase your focus and cognitive function. (Believe it. Research indicates that a mere 30 to 60 seconds of deep breathing significantly reduces cortisol levels, which in turn lessens anxiety and facilitates your every intellectual endeavor.) So next time you find yourself wanting to drop into downward dog instead of staring at a computer screen, try these subtle yet sure ways to get your yoga on at your desk.

1. Sit Up Straight
Sitting up may sound simple—and it is—but ensuring your spine does not become accustomed to curving over your coffee cup or drooping above your keyboard is vital to maintaining proper posture, a stable core, and deep, rhythmic breathing. Uncross your legs. Adjust your sit bones, ensuring an even dispersal of weight on each side. Once you’re in an alert and attentive posture, peel your shoulders back and down, dropping the shoulder blades and preventing the chest from puffing out too much. Remember to activate your spinal extensors, finding a sense of space and elongation through the whole torso, from the sitbones to the crown of your head. Sit quietly here and practice balanced and steady breathing, paying attention to the natural rhythm of your breath. Remain static, or unmoving, as you would in Tadasana. You’ll not only look more poised and confident but feel that way as well. Do this regularly throughout the day, especially when your attention wanders. Post-it notes or your phone’s alarm can be helpful reminders to straighten up.

2. Side Stretch
It’s perfectly acceptable to take a little stretch now and then in the office. On a deep inhale, extend both arms above your head. On exhale, contract the navel back towards to the spine to stabilize your back. Interlace the fingers together, and inhale as you reach to one side, remaining in a seated position with your back and arms straight. Feel the breath expanding into the side ribs. Hold for five breaths, and then repeat on the opposite side. Alternate leaning to the left and right, holding each side for an equal number of breaths, throughout the day.

3. Chair Pose
Utkatasana is known as “Chair Pose” for a reason! Sit up straight with your hands placed palm-down on your thighs. Take several deep breaths. Close your eyes if it’s a particularly crazy day. Raise your arms above your head, palms facing inward. Keep a neutral spine, without arching or letting the low ribs pop out into a backbend. Draw your tailbone towards your heels. Hold here. Using the strength in your legs, lift the sit bones several inches from your chair, maintaining the seated posture as you hover for five full breaths.

4. Seated Cat-Cow
While you may lack the floor space and general social confidence to complete a round of cat-cows alongside the printer machine, seated cat-cows are definitely an office-friendly alternative. On your inhale, sit up straight and draw your shoulders back and down, dropping the shoulder blades and pushing the chest forward. On your exhale, round your spine, relax your neck, and draw your belly button toward your spine. Repeat as many times as you feel comfortable, preferably with your eyes closed so you avoid your colleagues’ stares.

5. Seated Twist
What’s that sound behind you to the left? Better look and see. Hmm, still not sure after looking? Better look over to the right, too. See how simple that was? A seated twist is easy to pull off without drawing a lot of attention to yourself. Be sure to begin your twist from below the waist, letting your spine lead. Slowly follow with your neck and head, remaining on each side for several breaths. Don’t forget to focus on your breath with long, slow inhalations and exhalations. Lengthen the spine with each inhale, and draw the navel back towards the belly with each exhale.

6. Forward Bend
Granted, the doability of this pose at your desk depends on just how comfortable you are around your co-workers, although you could always just pretend to be reaching for something under your desk. Standing with feet hip's width apart, slowly lower forward with a flat back on an exhale, bending from the waist and feeling each vertebrae engage as fold. Keep your knees slightly bent, to the extent that your abdomen can rest on your thighs in the forward fold. This will protect your low back and prevent over-stretching your hamstrings. Let the arms hang down towards the ankles and feet. Don’t force your hands to touch the floor. Just let them rest comfortably wherever they naturally fall, against the calves or ankles. Remain there for several breaths, breathing through the back body. Exit the pose in a similarly controlled and mindful fashion, on an inhale, slowly reversing your motion with your waist functioning as a hinge, feeling the vertebrae slowly stack on top of one another.

7. Tabletop Shoulder Opener
Scootch your chair back from your desk several inches so that your arms can stretch out straight while your palms remain face down on the desk. Lower your head between your arms, ears between the biceps, and relax the shoulders back away from the ears, taking care not to strain the neck. Hold for several breaths with your arms in line with the spine. Breathe through the back body, imagining a little more length in the spine with each inhale. Legs and ankles are uncrossed. If anyone asks, just say you lost something under your desk.

8. Airplane Crash Pose
I’m not quite certain if there’s an actual name for this pose, but it looks like the seated forward fold you’re instructed to assume on commercial airlines during the safety instructions before takeoff. While seated, widen your legs and slowly bend forward from the hips until your torso is resting on your legs, head hanging towards the floor. Relax the neck. Take several breaths here and I think you’ll have found your new go-to pose for stressful situations.

9. Gratitude
Whenever things begin to overwhelm you, take a moment to be thankful for all the little things. Expressing your gratitude can be as simple as saying “thank you” to the new intern who just spent half a day creating that spreadsheet you requested or calmly reminding yourself how much you appreciate all that your salary allows you to experience in life (including classes at your yoga studio, or a trip to Bali). Gratitude also includes thanking your body for being a healthy and functioning vessel by taking time away from the office at lunch to nourish it, ensuring your continued focus and well-being throughout the rest of your day.

10. Breathe

Remember, your yoga practice isn’t necessarily limited to working through physically challenging asanas. A stressful office environment can actually be the ideal location in which to practice being present through mindful breathing. It’s certainly the environment in which stressful situations and work-related anxiety challenge even the most practiced yogis to return to their breath and be present through the discomfort. Close your eyes and practice “4-2-6” breathing, a simple exercise in which you inhale for 4 counts, retain the breath for 2 counts, and exhale for 6 counts. Continue for three minutes, without straining or holding the breath longer than is comfortable. Or you can simply and quietly focus on the rise and fall of your breath, trying to find an equal rhythm of inhale and exhale. And remember that no matter who is watching or what is happening, your breath is always available to you.