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One of the highlights of my summer was teaching Parliament Hill Yoga August 18th. 294 yogis came to practice, including a kids summer camp group. The weather was amazing. Thanks to Lululemon for organizing Parliament Hill Yoga, to Elizabeth, Nathalie and Sophie from Upward Dog for assisting and demoing and to all who came.

Mark Laham is teaching next Wednesday. Please visit the Lululemon website for more info: www.lululemon.com

In the resources section you will find a pdf file to download which contains 5 different Sun Salutations. Sun Salutations honour the light within and outside of us. They are also great for resistance and low cardiovascular training.

Here are a few possible benefits from a regular practice of Sun Salutations:
• Increased blood oxygenation
• Stretches and tones your muscles
• Improves elimination and digestion
• Stimulates and tones your glands
• Increases flexibility
• Increase your mental focus and concentration

Enjoy!

Viparita Karani or legs up the wall pose helps the blood circulates throughout the body much faster. Hanging out in this pose for 15 minutes allows the body to fully circulate and re-oxygenate the whole body.

You can do this pose with or without props. You may wish to support the low back with a bolster or folded blankets placed at the wall.

Many things we do we do from habit.  Somethings have a technology behind it and we don't even think about it.

Our body is a polarity, there is a right and left side. When you take the left and right hand, positive and negative and press them together it creates a neutral space in the magnetic field (aura). Your thumbs rest at your sternum where there is a little notch. That is the reflex point for the Vagus nerve, one of the major nerves in the body. This nerve goes up the front of the body instead of up the spinal cord. When you neutralize the magnetic field and you create a reflex action of the Vagus nerve it immediately causes the pituitary and pineal glands to secrete and when the pineal gland secretes it creates a resonance in your brain and your brain moves out of its normal rhythm into a meditative state.

Listen to more here: http://www.youtube.com/watch?v=kisIfHx2IFQ

Affordable Yoga in Ottawa Summer 2010

I am fortunate to teach at 3 amazing yoga studios in Ottawa. Here are the best deals at each of those studios as well as other free events.

Upward Dog Yoga Centre

SUMMER SPECIAL
Purchase a 10 class package for $113 tax included. Classes valid until Sept. 5^th, 2010.

Santosha Yoga Centre
2 weeks of unlimited yoga for $30^+tax. One time offer.
3 month unliminted $210^+tax. One time offer.

Rama Lotus Yoga Centre
NEW!!! Monthly Unlimited $190^+tax
First time special 2 classes for $20^+tax

Free Yoga in the Park!
Central Park in the Glebe 
(Bank Street at Clemow Avenue, just South of the Queensway)

Every Thursday at 12pm (weather dependant*)
Starts June 10^th to August 26^th, 2010
Taught by a Rama Lotus Yoga Teacher

Free Yoga at Lululemon
Rideau Centre Schedule: http://www.lululemon.com/ottawa/rideaucentre/events?cid=FBRC

Westboro Schedule: http://www.lululemon.com/ottawa/westboro

Parliament Hill Yoga!
Free yoga evey Wednesday! View schedule at http://www.lululemon.com/ottawa/rideaucentre/events?cid=FBRC

For the month of May ONLY

Spring is often a time of cleansing and processing, which in turn makes one more vulnerable to colds and flu.

Take a handful of cloves and soak them in room temperature water overnight-no need to boil. First thing in the morning, when you brush your teeth, take 3-4 tablespoons of the clove water (not more then 5-don't overdo it.), swish it around in your mouth and then swallow.

"It will save you from a lot of viral diseases. The month of May breeds viruses. Your ears, nose and throat will be all right. Symptoms will almost not appear. If you do it every year, you will never fall apart." –Yogi Bhajan

Medical Disclaimer: This information comes from ancient yogic traditions. Nothing should be construed as medical advice. Any recipes mentioned herein may contain potent herbs, botanicals and naturally occurring ingredients which have traditionally been used to support the structure and function of the human body. Always check with your personal physician or licensed health care practitioner before making any significant modification in your diet or lifestyle, to insure that the ingredients or lifestyle changes are appropriate for your personal health condition and consistent with any medication you may be taking.

Get inspiration and knowledge while you exercise!

A few months ago I discovered www.philosophersnotes.com These notes rock! Brian Johnson, the creator, read 100 self-improvement books and took the big ideas from each and developed an mp3 file (about 20min.) and a 6 page pdf file for each book. Brendan's Thrive book is one of the 100 books.

I listen to the mp3 files when I run or walk and share some of the big ideas in my yoga classes.

Get started with 3 free notes:
http://www.philosophersnotes.com/notes/download?ip_addy=99.240.164.71

Here are some of my favorite podcasts by Guru Singh. Enjoy! Share! Grow!

http://podcast.gurusingh.com/2010/03/03/grisht-ashram----the-fearless-wisdom-of-practical-enlightenment-vol-22.aspx
Big idea:  See yourself as equal to the event in time and space.

http://podcast.gurusingh.com/2009/12/16/the-human-worship-instrument----our-luminous-body-vol-19.aspx
Big idea:  "I can do this! I can work with this!" Committing to be outstanding.

http://podcast.gurusingh.com/2009/12/16/the-human-worship-instrument----our-luminous-body-vol-20.aspx
Big idea: Use every blockage like a workout gym . . . understand that the heavier the relational weight, the greater the relational possibility.

http://podcast.gurusingh.com/2009/12/20/happy-thanksgiving.aspx
Thanksgiving class
Big idea: Appreciation

"Meditation is not what you do in the morning, that's practice. Meditation is the daily result of that practice."- Yogi Bhajan

Powerful quote! Meditation is the daily result of that practice. You become your meditation. Through discipline you embody your meditation and radiate peace, compassion, patience and many other virtues. These qualities become apparent in your character and help you to stay consistent and persistent in all the areas of our life.

I have been thinking of the deeper meaning of core strength. Sure it's important to have a strong physical core but I think real power comes from your spiritual core. To me core strength means knowing yourself well. I am reminded of the last few lines of "The Invitation" by Oriah Mountain Dreamer, Indian Elder who writes:

It doesn't interest me where or what or with whom you have studied I want to know what sustains you from the inside when all else falls away. I want to know if you can be alone with yourself, and if you truly like the company you keep in the empty moments.

Love it! Powerful questions.

What sustains you from the inside when all else falls away?

If you have an answer congrats! You know yourself and your core values well. You are strong and unshakable! If you are unsure of your core values you can discover them by doing the exercise in my previous blog post.

Can you be alone and truly like the company you keep in empty moments?

To me this represents courage. Being able to be with your SELF without any distractions and simply enjoy being you. Embracing the discomfort and accepting your faults while celebrating your success and the miracle that is you!

Take a journey to your spiritual core and now yourself well!

The full version of "The Invitation" can be found here: http://www.oriahmountaindreamer.com/

My homework for my coaching class is to define my core values. I get excited about these kinds exercises because they are powerful and transformational.

Defining your core values will give you:

• direction
• confidence
• a simpler life
• the ability to make better choices
• the power to live with integrity and purpose

Sounds good? Would NOW be a good time to discover your core values? (the answer is YES)

Make the following exercise a fun priority this week. This inner reflection will make you more efficient in all areas of your life.

1. The big question
"What's truly important to me?"

2. Complete brain dump
Write down whatever comes to you. Be honest with yourself.

3. Elimination
Put a star by the values you're sure about and eliminate the ones that aren't top 5 worthy. You might have similar values such as trust and honesty. If this is the case, combine them.

4. Your Top 5
Prioritize your list from most important to least important. To help you do this compare the values one by one. For example if you had the following list
- Honesty
- Respect
- Love
- Courage
- Commitment
you would take Honesty and compare it one by one with the other values. If some of the other values are more important, Honesty goes down the list. Do the same for the second value (Respect) etc. You will end up with your Top 5.

Now what? Take action! Next time you are faced with a choice ask yourself: "Is this aligned with my core values?" If it is, do it. If not, don't.  

Here are my results.

1. Health - my health is my wealth
2. Passion - "Before you get to great achievement there must be great passion." Guru Singh
3. Purpose - putting my passion into action
4. Authenticity - living according to my values
5. Growth - deepening my purpose

What I have learned from my top 5 is that my health allows me to pursue my passion and that without passion there is no purpose. Living authentically helps me grow and live my life on my terms according to my values.

Your turn! Take the time to define your core values and begin to live with greater focus and purpose. You will be able to make better choices which will lead to better results and more confidence and success.

I'd love to hear your results!

"Go confidently in the direction of your dreams. Live the life you have imagined." Henry David Thoreau    

We all have dreams. We must believe and trust that we can be, do and have anything we want. Be like a child and know without a doubt that you can be a superhero, a professional athlete, or an astronauts. The sky is the limit! Keep imagining your best life and create your dreams with your thoughts, words and actions. Become aware of what you are projecting. Be confident! Dream BIG!

"There is no such thing as an accident. It's all part of a master plan. Play your role as gracefully as you can and relax." Yogi Bhajan

We've all heard "Everything happens for a reason". How truly do you believe that statement? The universe never gives us more than we can handle. It knows what we need to thrive better than we do. Our challenges are all part of our master plan making us stronger and wiser.

The bigger our dreams the bigger the oppositions will be. It's the law of polarity. Learn to view obstacles and setbacks as lessons. When you can trust that you can handle anything that comes your way you can find comfort in the unknown and have the strength to act gracefully instead of being reactive.

When faced with adversity it can be useful to think of a past challenges and remind yourself that you were strong enough to surmount them. It will then be easier to play your gracefully and relax.

"All you need is faith and trust... and a little bit of pixie dust!" -Peter Pan

Three things to carry with you always. Faith trust and pixie dust. These ingredients will help you stay optimistic and help you to achieve your goals. First you need Faith in yourself and something greater. We are always co-creating our reality along with the universe. Second we need trust, trust in the unknown and that everything happens for a reason. Last but not least, pixie dust always makes things better. Believe in magic! It's all around you. Be on the lookout for tiny miracles in your life.

Magic creation box:

Find a special box to put your wishes in. You can decorate it and write something similar to "I believe something wonderful is going to happen to me today." Then write what you want on a piece of paper, and put it into the box. It can a be specific or general wish. Once your paper is in the box, forget about it and let the magic happen. Remember... be careful what you wish for.

"Be a warrior and arise, great warrior arise." - Bhagavad Gita

Everyone has an inner warrior. It's the part of us that gives us courage, strength, stamina and vitality. This energy resides in our third chakra, at the navel. This centre is sometimes called the solar plexus because it is governed by the fire element. This fire represents transformation and releases its energy for vitality and inspiration. It is this fire that gives our inner warrior the strength and will to:

• stand up for what we believe
• persevere in the face challenges
• act with integrity and grace regardless of the situation
• initiate and complete an action.
• honour your body, mind and limits.

Be like a Warrior and arise! Everyday make an effort to embody the qualities of a great warrior though you thoughts, actions and words.

Take action:
Cultivate your inner warrior by incorporating Warrior 1, 2 and 3 postures in your yoga practice. As the saying goes: What you practice you become.

Stay healthy and sane this holiday season with the following breathing techniques.

Breath of Fire for Energy and Detoxification

How to do it:
• Sit or stand with a straight spine.
• Relax your stomach muscles.
• Breathing though your nose exhale as you pull the navel in. The inhale naturally occurs and your stomach will expand. Pump you stomach in and out with your breath. It takes time to perfect Breath of Fire. In the beginning just focus on pulling your navel in as you exhale. Continue for up to 3 minutes.

Benefits:
• Oxygenates your blood, helping you to detoxify.
• Builds lung capacity and helps purify the respiratory system.
• Generates heat and energy
• Balances and strengthens the Nervous System.

Cautions: Do not practice Breath of Fire if you feel dizzy, are menstruating, pregnant or have high blood pressure.


Left Nostril Breathing For Relaxation
The left nostril is connected to the right hemisphere of the brain, which can activate the parasympathetic nervous system.

How to do it:
• Close your right nostril with your thumb or index finger.
• Breathe long and deep for 3 minutes or until you feel calm.

Benefits:
• Helps to calm and cool down.
• Slows the heart rate.
• Increases digestion and elimination.