<![CDATA[Megan Costello       harmonic yoga & bodywork - Blog]]>Sat, 19 May 2012 11:10:55 -0800Weebly<![CDATA[Practices for Seasonal Stress Relief]]>Wed, 01 Dec 2010 16:59:15 -0800http://www.anunada.com/2/post/2010/12/practices-for-seasonal-stress-relief.htmlWith the onset of the holiday season, our yoga and meditation practice can often take a back seat to all the other events occurring in our lives. Oddly, enough, this is the time when these practices can benefit us the most. I suggest making a commitment to yourself: set aside 10 minutes a day for the month of December to devote to your personal practice. Whether its to meditate, practice asana or fine a few deep breaths in silence, this time can vastly improve your personal health an well being during the holidays.

Here are five ideas for your ten minute practice in the next month:

1. Get Grounded: If the weather allows go outside to your yard, garden or nearby park. Spend your ten minutes exploring asana in the outdoors. Some great poses are:
  • Tadasana: find mountain pose. Close your eyes and breathe deeply.  Feel your connection of the feet to the earth, feel the length of the spine. Imagine you could draw your breath through the soles of your feet to your crown.
  • Salambasana Sirasana: find headstand and reverse the flow of energy in the body.  Feel the beautiful release of putting your head on the earth.  As you practice, imagine all your thoughts melting out of your head and into the ground.
     
2. Breathe Deep: use your time to explore a pranayama. Breath exercises can be a great way to calm the nervous system and clear the nadis (energy channels in the body) to encourage proper energy flow. A few options are:
  • Ujjayi: conqueror's breath. Find this audible breath and then count an inhale of 5 and an exhale of 5. Work to balance the inhalation and exhalation and soothe the nervous system.
     
  • Nadi Shodhana: alternate nostril breathing. Calm the mind and balance the hemispheres of the brain.
  • Kapalabhati: skull shining breath. Clear the 6th chara and illuminate the mind.
3. Get Quiet: sit in silent meditation for 10 minutes. Focus on the breath. If the mind starts to wander come back to the breath.

4. Move It: sometimes the only outlet for stress is to bring movement into the body to release the tension and disharmony. Here are some suggestions for your practice:
  • Surya Namaskar: connect with the heat and solar energy of the sun.
  • Warrior Sequence: strong and grounded.
5. Wring it Out: deep twisting is great during the winter season. Twists help to ring out the toxins from internal organs and to promote digestion and elimination. Just be mindful to not practice twists right after a meal!
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]]><![CDATA[The Importance of Sound]]>Sun, 28 Nov 2010 14:32:57 -0800http://www.anunada.com/2/post/2010/11/the-importance-of-sound.htmlIn a recent interview with CNN, Chairman of the Sound Agency, Julian Treasure, spoke about the benefits of sound for healing the body. He likened the body to a chord and to illness as something that vibrates out of harmony with the sound of the body.

Acutonics, involves the use of tuning forks placed on the body, on acupuncture points and places of tension and pain. The sound and the vibration of the tuning forks help to bring the "chord" of the body back into vibration with its natural resonance.  Not only does the vibration help to release tension and bring the systems into harmony, but the sound of the forks also helps to relax the body and calm the nervous system.

To hear some sample sounds of the forks click here.

To read more of Julian Treasure's interviews click the links below:

Read his interview:
10 Things You Don't Know About Sound
Julian elaborates on this interview in his blog article below:
Science or Pseudoscience? Sound, Music and Health]]><![CDATA[Fall Got you Down? An Invigorating and Grounding Practice for the Season ]]>Sun, 14 Nov 2010 21:22:42 -0800http://www.anunada.com/2/post/2010/11/fall-got-you-down-an-invigorating-and-grounding-practice-for-the-season.htmlWith the fall season comes colder weather, beautiful colors and the unstable Ayurvedic element of wind. In Ayurveda, wind aggravates the vata dosha which can make us feel ungrounded, scattered and exhausted.  There are many things that can help calm the vata in the body including eating root vegetables, self massage with warm oils and keeping covered with scarves and hats in windy weather. Our asana practice can also be a great tool for working with vata. So here is a A grounding practice to move through the vata of the fall season:

1. Begin in a set of mediation. Contemplate the brace. Silently chant "Ma" on the inhale and "Om" on the exhale. From meditation move into nadi shodina (alternate nostril breathing) for 1-2 minutes.
2. Begin your asana practice with an intention and chanting 3 om's.
3. Come to Tadasana (mountain pose). Bring your awareness to the breath. Inhale from soles of the feet to crown of the head, exhale from crown of the head to soles of the feet.
4. Move into join rotations working your way up the body. Complete rotation in each area 8 times in each direction:
     - Feet
     - Ankles
     - Hips
     - Shoulders
     - Wrists
     - Neck
5. Come back to Tadasana for three breaths. Then begin a series of 8 sun salutations (half or full).
6. Come back to Tadasana and close the eyes and observe the breath.
7. Bring the feet to wider than the the mat, toes in line with knees. Inhale and circle the arms out to the side and up over head till palms meet. Exhale and bring the palms through mid-line as you come into a squat. Complete this series 8 times.
8. Come to Tadasana. Imagine roots growing down from the feet into the floor.
9. Complete the next series completely on one side and then move to the other. Start by stepping the left foot back.
     - Warrior I
     - Warrior II
     - Triangle
     - Exulted Warrior with straight leg
     - Pyramid Pose
10. Finish in Tadasana with eyes closed. Imagine roots growing down from the feet into the floor.
11. Come to hands and knees. Complete 8 rounds of Cat/Cow chanting "Om" as you exhale.
12. Press back into short prostration. Reach as forward as possible with fingertips, as far back as possible with sit bones. Watch the breath.
13. Come to kneeling and then over to one side so that you can extend the legs forward. Draw the soles of the feet together in Baddha Konsana (bound angle). Lengthen spine and fold.
14. Draw knees together and come to lie on your back. Draw the knees into the chest and do two rounds of flowing twists on each side. Following the second round hold on each side.
15. Once the twists are complete draw the knees back to the chest and find Happy Baby Pose.
16. Release Happy Baby and extend the legs with soles of the feet flexed toward the ceiling. Slide the hands, palms face down, underneath the low back for lumbar support. Lower the legs as close the ground as you are comfortable on the exhale and raise them back to 90 degrees on the inhale. Complete six times.
17. Draw the knees back into the chest and lower the feet to the ground. Heel toe feet to mat's width and drop knees together in knock knees. Rest here for 5 breaths and then windshield wiper the knees form side to side.
18. Heel toe feet all the way together and drop knees wide in Supta Baddha Konasana. Close the eyes. Take the left hand to the belly the right hand to the heart. Watch the breath. Begin to lengthen the inhale by one count and exhale by one count. Remain her for approximately 2 minutes.
19. As you are ready start to extend legs into Savasana (corpse pose). Remain in savasana for 5 minutes.
20. At the end of 5 minutes slowly bring movement back to the body and return to your seat of meditation. Reflect on your intention. Complete your practice with 3 oms.
]]><![CDATA[October's Mantra: So Hum]]>Fri, 01 Oct 2010 00:00:00 -0800http://www.anunada.com/2/post/2010/10/octobers-mantra-so-hum.htmlSo Hum
I am that.

This mantra helps us to move beyond the limits of our personal existence and recognize ourselves are part of all things. It is a simple mantra that can become a very profound mantra and meditation practice. Below is a meditation technique using the mantra.

Find a comfortable seat for meditation (you can use a bolster or blanket or can also sit in a chair with the spine erect). Close your eyes and find the breath. Start to connect with the length of the spine and feel the breath move up the spine on the inhale and down the spine on the exhale.

As the breath starts to lengthen and deepen start to chant "So" silently to yourself as you inhale and "Hum" as you exhale. Feel the breath move in waves through the body. Feel the entire length of the inhale take you through the sound of "So" and the entire length of your exhale take you through "Hum."  Let the mind become completely absorbed in the mantra and in the breath. If thought does arise, return to your inhale and exhale and begin the mantra again.

It can be helpful to set a timer for 10, 20, or 30 minutes when you first begin this practice. Then as you grow more comfortable you will find the mind will be less likely to wander off during the practice and you will find less need for the timer.

To close the practice, complete the exhale of "Hum" and return to a normal breath and quiet mind. Draw the hands to the heart center in anjali mudra (prayer pose). You can close with a mantra, the sound of om or perhaps a prayer or intention.]]><![CDATA[Autumn Equinox & the Harvest Full Moon]]>Thu, 23 Sep 2010 19:54:07 -0800http://www.anunada.com/2/post/2010/09/autumn-equinox-the-harvest-full-moon.html"Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next. Delicious ambiguity." Gilda Radner

As many of those who practice with me know, I love the moon. Many classes I teach are geared toward the moon cycles and their impact on us in our daily lives. The Autumn Equinox last night marked a transition in seasons, but also a very special cycle of the moon--this transition was marked by a full harvest moon to herald in the fall season.

A full moon at the equinox happens once every twenty years or so and carries with it potent energy.  The equinox itself is a huge signifier of change. It is a time of harvest. It edges the fullness of summer and the darkness of winter. It is the balance point between the yin and the yang. At this apex of the equinox is the harvest moon holding the energy of transformation--it is the jumping off point from which we can embrace the transformation with open arms or fall back into the security of old patterns and unhealthy ways of being.

We have a profound opportunity at this crossroads to reevaluate our lives and our next steps. We can choose to make conscious decisions and move toward our own personal development. Paradoxically, the easiest way to do this is by letting go of the outcome and releasing the idea of doing anything. In Pantanjali's yoga sutras, he addresses the idea of non-attachment:

1.15 drista anushravika vishaya vitrishnasya vashikara sanjna vairagyam
(When the individual becomes free of craving for the sense objects which he has experience as well as those of which he has heard, that state of consciousness is vairagya.)

This non-attachment, or vairagya, is the process of letting go---letting go of aversions and desires, and as we progress the attachments become subtler and subtler. The deeper one travels on this journey the trickier it can become. There are times I have often felt that I am practicing non-attachment but as I start to unpack my experience and why it is feeling so "crunchy," I realize I have often fooled myself into believing that my repression of a feeling, thought, or situation is the non-attachment I am seeking. In the end, all I have done is to create suffering for myself and consequently more attachment.

When we truly practice non-attachment we can feel the easy with which we travel in the river of life.  This doesn't mean that we don't encounter difficult things or that we don't continue to strive to be in alignment with our highest selves. Instead, we can choose not to create suffering for ourselves when something doesn't appear to go our way.

So for those of you who have been feeling some extra tension around the energy of this equinox, recognize that it is a time of opportunity to make new choices in your life and as challenging things arise, embrace the opportunity for growth and see where the river takes you.

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]]><![CDATA[Pregnancy Rhinitis & The Neti Pot]]>Sun, 11 Apr 2010 00:00:00 -0800http://www.anunada.com/2/post/2010/04/pregnancy-rhinitis-the-neti-pot.html In Prenatal Yoga class the other day, it came up that one of the students was suffering from Pregnancy Rhinitis. Pregnancy Rhinitis is very similar to the stuffy nose and congestion experienced during allergy season, but is thought to be caused by the changes in hormones in the body. It is actually one of the more common complaints from women during their pregnancy.

The student was wary of taking decongestants of any kind and had resigned herself to suffering through the next 4 months of her pregnancy with terrible congestion. I encouraged her to try using a neti pot. I have used a neti pot for the past few years on almost a daily basis. Not only has it been hugely effective in treating my seasonal allergies but also in helping to prevent illness.  The neti gently washes the sinus and nasal cavities, rinsing out germs and other pathogens. The salt in the water also helps to reduce the inflammation and swelling in the tissues, helping to reduce the symptoms associated with Rhinitis.

This practice is highly effective for pregnant women who do not want to ingest any kind of medications and becomes a great daily practice to take into child rearing years when children expose their parents to many germs and viruses.

Personally I recommend a ceramic or steel neti pot as opposed to plastic and encourage students to use non-iodized sea salt (or purchase the neti washes they have available).

If you’re interested in exploring a neti pot for yourself you can generally purchase one at your local health food or herbal store or can order them on line.  For a video by the Himalayan Institute on how to use a neti pot please visit here.

]]><![CDATA[New Yoga Playlist for Spring]]>Tue, 23 Mar 2010 00:00:00 -0800http://www.anunada.com/2/post/2010/03/new-yoga-playlist-for-spring.html Spring has officially sprung, at least here in Seattle. To get you into the movement and flow of the change of seasons here is a new playlist for your home practice. This playlist focuses on a deep rooting in the elements with hints to earth, fire and water. Enjoy!

Opening by Wah! from Savasana
Enter the Sacred, Part I by David and Steve Gordon from Drum Medicine
Temple Dragons by Desert Dwellers from DownTemple Dub: Flames
Misty Mountain by Desert Dwellers from DownTemple Dub: Water
Loveland by Jai Uttal & Ben Leinbach from Loveland
Sunrise by Jeanette Alexander from Still Point
Rain by Jeanette Alexander from Still Point
Orcadrift (ReMix) by Adam Shaikh from Essence
Samadhi by Shaman’s Dream Project from Kerala Dream

]]><![CDATA[Prenatal Yoga: Music Playlists]]>Thu, 29 Oct 2009 00:00:00 -0800http://www.anunada.com/2/post/2009/10/prenatal-yoga-music-playlists.html Several of my Prenatal Yoga students have asked me about my yoga class playlists or about particular songs on during class. A student of mine mentioned today that she would like to have some of the songs for during her birth.

Music can be such a great way to reconnect with the body during the painful and frustrating aspects of labor and childbirth. Not to mention something to keep you occupied through the potential hours of waiting. I recommend having quite a few playlists that you can change depending on the mood and space you’re in: a relaxing mix, a sensual mix (my lovely Prenatal yoga instructor Anne Phyfe of 8 Limbs highly recommends setting a similar mood to the one the baby was conceived in in order to give birth) and of course a mix with a lot of rhythm to get you going and breathing!

Here’s a few of my most recent playlists. Look for more coming soon!

Gentle Mix: Playlist 1
Suni-Ai (Listening Meditation) by Snatam Kaur from Shanti
You Can See Forever by Desert Dwellers from Down Temple Dub: Flames
Hey Ma Durga (Compassion) by Sean Johnson and The Wild Lotus Band from Devaloka
Nomad by Niraj Chag from Jala: Compiled by Shiva Rea
Let Your Heart Be Known Remix by Steve Gold from Let Your Heart Be Known
Loveland by Jai Uttal & Ben Leinbeck from Loveland
Remembrance by Various Artists from Jala: Compiled by Shiva Rea

Flowing Mix: Playlist 2
Matriamah by Hans Christian from Slow Music for Yoga
Prana Shakti by Desert Dwellers from Down Temple Dub: Waves
Madrugada by Various Artists from Jala: Compiled by Shiva Rea
Raga Hansadhwani by Ustad Usman Khan from Mystic India
Violet Violin (feat. Joanna Laczman) by Wojtek Urbanski from Freshly Composted 3 – Compost 300
Breathe Me (Ulrich Schnauss Remix) by Sia from Colour the Small One
Comtine D’Un Autre Ete: L’a… from the Amelie Soundtrack
Baba Hanuman by Steve Gold from So Much Magnificence
Mahadeva by Jai Uttal & Ben Leinbach from Music For Yoga and Other Joys
Tidal by Auburn Lull from Alone I Admire
Shabda – The Purity II by Rainer Tillman from Shavasana: White Swan Yoga Masters, Volume 3
Let Your Heart Be Known by Steve Gold from So Much Magnificence

Traditional Mix: Playlist 3
Sacred Works of Liberation by Lama Gyurme from Rain of Blessings: Vajra Chants
Sacred Stones by Sheila Chandra from Weaving My Ancestors Voices
Solar Spirit by Asiatronic from Asana 2: Moving Meditations
Narayanaya by Nada Shakti & Bruce Becvar from from Jiva Mukti
Baba Hanuman by Shantala from Sri
Jiva Mukti by Nada Shakti & Bruce Becvar from Jiva Mukti
Isha Vasyam by Nada Shakti & Bruce Becvar from Jiva Mukti
Breathing In by Shaman’s Dream from Breathing: Music for Meditation, Relaxation
Shanti (Peace Out) by MC Yogi from Elephant Power

]]><![CDATA[Eating for the Seasons: Fall Soup]]>Tue, 27 Oct 2009 00:00:00 -0800http://www.anunada.com/2/post/2009/10/eating-for-the-seasons-fall-soup.html In Ayurveda, we talk about the importance of eating for the seasons.  In summer you eat cooling foods to bring down the internal body temperature and in fall and winter you seek out more warming foods to help keep your internal heat up.  I find that as soon as fall rolls around I am ready to eat soups every day, which has lead me to get creative in the kitchen.

One of my favorite recipes is a curry lentil soup I developed a few years ago. It is super yummy, easy to make, and for those on a budget also quite affordable. This soup warms you up, fills you up and also makes great leftovers. I often take it to work for days after and will often add cooked rice the day after to make for a slightly different taste and consistency.

And just in case you were wondering about the health benefits…here’s an article in which researchers have linked curry to helping fight cancer.

So, here is the recipe. Have fun, enjoy, and if you’re super fiery (Pitta), I recommend leaving out the cayenne:

Megan’s Curry Lentil Tomato Soup
1 small to medium sized onion diced
4-5 garlic gloves diced
2 TBSP curry powder
2 TBSP oil (I use grapeseed, but you can use almost any mellow flavored oil)
1 large potato diced
3 carrots chopped
1 cup red lentils
5 cups veggie broth
1 large can diced tomatoes (I like the fire-roasted ones, they add flavor)
salt & pepper to taste
dash of cayenne if you want some spice

Chop onions and saute in oil for 8 minutes, until soft. Chop and add garlic, saute another 2 minutes. Add curry powder and a dash of salt. Saute 1-2 minutes. Chop and add potatoes and carrots, saute another 1-2 minutes. Then add 5 cups of broth and lentils. Bring to a boil and then simmer approximately 20 minutes or until veggies and lentils are soft.  Add can of tomatoes including the liquid in the can. Add salt and pepper to taste and a dash of cayenne if you like. Simmer another 5-10 minutes.

]]><![CDATA[Off the Mat Yoga]]>Sun, 18 Oct 2009 00:00:00 -0800http://www.anunada.com/2/post/2009/10/off-the-mat-yoga.html
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When I first began seriously studying yoga I felt that there was a certain aspect of “playing by the rules” that was important to my practice. I studiously went to classes, spent time listening to teachers and focused seriously on my meditation practice. While there is certainly something to be said for the traditional “classroom” experience of yoga, off the mat yoga has become increasingly beneficial to my practice.

I have realized the importance in finding the yoga (and balance) in all things and as I have progressed over the years with my own practice, found myself more and more comfortable moving my practice to non traditional venues and having a lot more fun with it.

I have becoming increasingly attached to finding ways to practice outside. There is something incredibly potent about feeling the grass pressing into my palms in downward dog and the surge of energy that comes from doing a headstand on the bare earth. It certainly brings a new meaning to tree pose for me at times.

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