Svadhyaya – Self study & sacred study of the Divine

Svadhyaya- Sva means “self’ adhyaya means “inquiry” or “examination”. Any activity that cultivates self-reflection is svadhyaya. It means to intentionally find self-awareness in all our activities and efforts, even to the point of welcoming and accepting our limitations. It teaches us to be centered.  Svadhyaya is about making time to know ourselves better. The more honestly we know ourselves, the more we are able to be in control of our moods and emotions

Some of the primary sacred texts would the The Yoga Sutras by Patanjali, or the Bhagavad Gita

Things you can try to practice

Try writing your feelings down every day in a journal

Try writing a gratitude journal (3-5 things you are grateful for everyday)

Notice how you feel (body, mind & spirit)

Try something meditative:  running, knitting, hiking, playing music, sketching…

Affirmation for Tapas
I am a life long learner
I study to develop my higher self
I gather in truth with other spiritual beings
I live a life of reflection

Journal Writing Exercises:

What ways do you practice Svadhyaya?

How can you further engage in study and reflection?

When do you meet with others of like consciousness?  How often do you do so?

What form of prayer, mantra, or japa do you engage in?  What is it’s effect on you?

Yoga Posture for Svadhyaya:  Balasana, child’s pose

Moon Salutation (Chandra Namaskar)

Moon Salutation (Chandra Namaskar)

(Travel one salutation in a clockwise direction, then one complete salutation in a counterclockwise direction)

Begin in Tadasana, Mountain Pose

Crescent Moon Side stretch, each side

Goddess

Five-Pointed Star

Triangle

Pyramid

Lunge

Side lunge

Squat

Side Lunge (opposite side)

Lunge

Pyramid

Triangle

Five-Pointed Star

Goddess

Crescent Moon Side stretch, each side

Return to Tadasana, Mountain Pose

Second Star To the Right Yoga • Jesi Yost, RYT

Join Mailing List:  email – staryoga@ptd.net • Visit – http://secondstartotherightyoga.com/

Once in a Blue Moon….

The New Year is upon us, and as always, it is a perfect time for reflection.

It’s a time when we examine our lives and resolve to be better beings.

New Years Eve this year (12.31.09) we will experience a rare Blue Moon.

Blue Moons only occur once every 2.7154 years, and a New Year’s Eve Blue Moon only occurs once every 19 years.

(the next Next New Year’s Blue Moon is 2028)

The energy of the full moon helps to bring our relationship with our self and others into harmony.  The Blue Moon increases the energy and power of the full moon by three.  The day of the Blue Moon is a Spiritual and Lucky day.  It’s perfect to create resolves and meditate.  The communication with the Spiritual world is especially strong.

THE GREAT INVOCATION is a traditional meditation perfect for the Blue Moon

THE GREAT INVOCATION

From the point of Light within the Mind of God
Let light stream forth into the minds of men.
Let Light descend on Earth.

From the point of Love within the Heart of God
Let love stream forth into the hearts of men.
May Christ return to Earth.

From the center where the Will of God is known
Let purpose guide the little wills of men ―
The purpose which the Masters know and serve.

From the center which we call the race of men
Let the Plan of Love and Light work out.
And may it seal the door where evil dwells.

Let Light and Love and Power restore the Plan on Earth.

Second Star To the Right Yoga • Jesi Yost, RYT

Join Mailing List:  email – staryoga@ptd.net • Visit – http://secondstartotherightyoga.com/

Tapas – Austerity or Discipline

Tapas the activity of keeping the body fit or to confront and handle inner urges. It means to heat the body and, by so doing, to cleanse it. Tapas is also the cultivation of spiritual fire and passion. We can direct our energy to engage life and achieve our ultimate goal of creating union with the Divine. Tapas helps us to burn up all the desires that stand in our way of this goal.  Another form of tapas attention to body posture, eating habits and breathing patterns. Tapas includes specific practices, like fasting, holding silence, controlling the breath.

Things you can try to practice Tapas

Exercise

Take time to breath deep.  Try focusing on your breath every time you glance at the clock

Go through a day without TV, computers or phones

Be silent for an hour or a day

Practice some kind of spirituality today

Affirmation for Tapas

I am in control of my bodily desires

I am mindful of my speech

I have a burning desire to reach my goals

I am disciplined in my spiritual endeavors

Journal Writing Exercises:

What techniques to you use to control your mind?

What is a current situation in your life that you need to apply greater discipline?

How have you used Tapas to achieve goals in the past?

How can you deepen your experience of Tapas?

Yoga Posture for Tapas: Surya Namaskar, Sun Salutation

Santosha – Contentment

Santosha is being content with what we have. Santosha means to be at peace within and content with one’s life through all kinds of circumstances. There is a purpose for everything. It means being happy with what we have rather than being unhappy about what we don’t have.  Santosh, is to live in the moment, to be present. Do not focus on what you should have done or what you expect to do. Just be here now.

In south India, instead of saying thank you, they say “santosha” meaning “I am content.”

Things you can try to practice Santosha

Make the most of a negative situation

Spend time in a place of contentment today (walk in nature, hold hands with someone you love)

Do something co combat stress, practice yoga or meditate

Look for ways this week to actively “choose peace” in your thoughts about yourself and others

Affirmation for Santosha

I am content with myself and my life

I am grateful for everything that happens to me

I maintain balance in the face of hardships

I am a lighthearted being

Journal Writing Exercises:

What percent of the time are you content with yourself and your life?

What undermines your contentment?

When have you remained centered in the midst of negativity?

List reasons to be grateful

Yoga Posture for Santosha: Virasana or the Hero posture.

This one is difficult. If you can sit in Virasana and find contentment, you learn that contentment is not always an easy place.

http://www.secondstartotherightyoga.com/

Saucha: Purity and Cleanliness (Niyama)

Niyama – Personal Observances

The first niyama is saucha, cleanliness of body, heart, mind and environment. Saucha has both an inner and an outer aspect. Outer cleanliness simply means keeping ourselves, our bodies clean. Inner cleanliness has to do with the clarity of our mind. Saucha is cleansing the mind of its disturbing emotions like hatred, passion, anger, lust, greed, and pride.  Practicing Saucha, we are forthright, open and clear in our actions and interactions.

Things you can try to practice Saucha

Notice what you take in as food, through all channels, mouth, ears, eyes and mind

Include plenty of fresh, unprocessed foods and pure water in your diet

Try letting go of some toxic people in your life

Try a day with out perfume or cologne

Clean your work area of clutter

Affirmation for Saucha

My heart is pure

My mind is clear

My environment is neat and clean

I eat consciously

I am an immaculate being

Journal Writing Exercises:

What are some of your habits that violate Saucha?  How can you overcome these habits?

Look at the condition of your car, desk, closets, you home, what improvements can  you make?

What thoughts do you have that are impure, or negative?  How can you transform these thoughts?

How can you simplify your life?

Yoga Posture for Saucha: Seated Ardha Matsyendrasana or the half spinal twist.

This posture is like squeezing out a washcloth, releasing the old, and then making space for the new to enter our body.

Greetings!

Greetings!

I began my yoga journey at the age of 14. My mother & I took a class together and we were the two youngest students! Thank goodness times have changed and yoga now attracts people of all ages. Although I was the youngest in the class, I was and remain hooked.

I have carried yoga in my heart and soul ever since. Yoga is a part of my every breath.

I completed a 200 hour yoga certification at The Spirit of Yoga in Downingtown, PA. The Spirit of Yoga is a Yoga Alliance certified school, and Master Yogi, Pam Walsh instructs her students in a very diversified program of Hatha Yoga. I have carried away from her and other yoga teachers a love for a diverse practice.

My teaching style is a bit eclectic, and I take a very lighthearted approach to my classes. I hope to share energy with you.  Please join me to experience my teaching style in an all level class, open to students of all fitness levels.

I hope to see you soon,

Namaste,

Jesi Yost, RYT

Aparigraha: Non-attachment, Non-possessiveness

Aparigraha- limit possessions to what is necessary or important.  Take only what is necessary. Do not to take advantage of a situation or act greedy. Only take what is earned; if we take more, we are exploiting someone else. Aparigraha also implies letting go of our attachments to things and an understanding that impermanence and change are the only constants.  We can enjoy and use luxuries in our lives, but Aparigraha teaches us to let go of things at a moment’s notice.

Things you can try to practice Aparigraha

Give something away

Let go of an idea or belief that inhibits your capacity to discover new ideas and experiences.

Prioritize how your time and energy is spent

Streamline and simplify one thing in your life

Affirmation for Aparigraha

I let go of collection possessions

I let go of clinging to people

I keep only what I need

My life is simple and streamlined

I am contented with little, attached to nothing

Journal Writing Exercises:

What times have you let go of attachments and were rewarded?

When have you manifested exactly what you needed?

What does it mean to possess something?

What does it mean to need something?

What are some of the objects, ideas, and beliefs that you possess?

Are there any possessions that you are particularly attached to?  What and why?

 

Yoga Posture for Aparigraha: Ardha Mandalasana or half circle posture.

From this posture, you can let go of your attachments through your outstretched arm.

Bramacharya- moderation in all things

Bramacharya- moderation in all things.  Refraining from allowing one activity overtake your whole life. The word is often used to refer to celibacy or denying pleasure, but this is only a small part of what Brahmacharya represents. The purpose of Bramachary is to keep you focused on your purpose in life, the things that instill a feeling of peace and contentment in you.  Brahmacharya can also mean conserving your life force.

Things you can try to practice Bramacharya

Don’t push yourself in yoga practice

Don’t overindulge in food

Try to control addictions

Try to be mindful and develop strength

Affirmation for Bramacharya

I am a spiritual being

I am moderate in my appetite

I am in perfect harmony and balance

I use my energy in divine service

Journal Writing Exercises:

How can you practice moderation in your everyday life?

In what ways are you excessive in mind, speech or body?

Examine a typical day in your life.

How do you use your energy?

How much time do you send on work, school, sleep, meditation, friends and family.

Is there any thing you would like to change?

Yoga Posture for Brahmacharya: Janu Shirshasana or head to knee posture

In this posture, you might go to a moderate expression of the posture instead of forcing the posture to have your head totally on your knee.

Asanas for Cramps/PMS

Cobbler’s Pose

Rock the baby, Butterfly wing flutters

Forward bend, Balance

Forward bend, Balance

Table: Cat & Cow

Active

Hold Cat Few breaths

Hold Cow few breaths

Down Dog

Rag Doll

Sunflower Breath

Chair

Chair, Balance, Twist

Sun Salutation to belly

Crocodile

(belly, head on crossed arms, legs straight, toes point out, deep full breaths)

Wide Leg Cobra

Child’s Pose

Bow

Child’s Pose

Puppy

Lay Back

Bridge

Half Plow

(raise your legs over your head until they are parallel to the floor. Support your hips and back with your hands, arms bent, elbows tucked next to your rib cage)

Fish

Wind Relieving Pose

Hold each knee in for 30 seconds, switch

Savasana