Costa Rica Yoga Retreat

I have just returned from Costa Rica.  After spending 7 days at Samasati, I am feeling great!  As one student put it "the view alone is worth the trip" then after eating lunch, she said "the food alone is worth the trip!".  I agree on both.  The view - the rainforest mountain overlooking the ocean - is breathtaking, it is nature at her finest.  The greenery, the vibrancy of life there will feed your energy like nothing else can.  Then there's the food that Samasati's cooks lovingly prepare 3 times a day. 

Food
We all started out hungry for live fresh food.  In Minnesota winter, that is not something that is easy to find.  I wrote down a few of the meal menus while I was there:

Lunch Monday:

Cooked green beans w/tahini sauce
Fried plantain
Steamed vegetables (cut into cubes): yellow & green squash & carrots
Blackbeans & rice
Rice pudding w/cinnamon

Dinner Thursday evening:

Brocolli cream soup
Garbanzo burgers w/tomato sauce
Cooked Spinach w/spices (onion, jalapeno, etc)
Roasted Vegies
Couscous
Cucumbers & tomatoes
Dessert:  Coconut cake

Breakfasts always included the choices of fresh cut local fruit (papaya, mango, watermelon, cantaloupe, banana, freshly blended juice (local fruit); blackbeans & rice, cereal, granola, yoghurts, fresh baked bread w/butter & jam selection, eggs

As you can imagine, I was stuffed full each meal - there was so much bounty of live, healthy food.  By Tuesday, I had my fill, so I naturally cut back on my meal portions.  With the healthy meals and all of the yoga and walking, I feel slimmer, stronger and greatly energized now.

See more about the trip in the next post

Motivation: Freedom from Pain

Six months after my bike accident I am dealing with new developments in healing.  If you are new to my blog, I was in an accident in May 2010 when trying to avoid a bus.  I don't know if the bus actually hit me, although the 911 caller said a bus hit a bicyclist.  I was knocked unconscious and suffered a concussion, neck injury and serious bruises.  I am doing well considering.  My head injury doesn't affect me much anymore, headaches are mostly gone.  My typing skills are almost back to normal, although when fatigued I type some words with vowels reversed. I also sometimes have trouble getting the words out when I talk too much - so on long teaching days that shows up too.

The healing process is slowed by my scoliosis as I am also working on improving that with my chiropractor.  As my body unwinds and my nervous system repairs I sometimes feel more crooked than I did before the accident, although it is greater nervous system feedback I am experiencing - that's a good thing.  My lower back is currently the pain giver.

On Sunday I was practicing yoga and I seem to be getting much of my strength and balance back, but I cannot practice as long and hard as I used to.  So I am heading to the gym at Snap Fitness to walk on the treadmill and use the machine that is like an elliptical machine.  I put the setting on 12 minutes to warm up on the treadmill, then switch to the elliptical for 12 more minutes.  As I watch the timer count down (I set it on the strength training setting), I am experiencing pain in moving. I take it slow so that I can keep my movements symmetrical as possible.  This is a challenge with a twisted pelvis (from scoliosis).  I think about pain and how I tell my students that they needn't experience pain to make progress in a yoga practice.

I also think about the person next to me - she seems to be working hard & strong.  It is not easy for my ego.  My ego says I am going too slowly and I don't look so good (and I'm glad they don't know who I am - a yoga teacher!).

I realize that the pain I experience in this work must be experienced because it isn't the pain of over-doing.  It is the pain of getting the muscles to obey and re-learn smooth movement.  It is also discomfort - my body isn't used to working that hard right now.  It is from being out of shape.  So I work through it.  I keep going, I begin to feel warm, as my muscles warm up I experience more freedom of movement.

I fantasize running a race again.  I used to run 5K and 10K races, years ago before I was a regular yoga practitioner.  I realize that when you reach a certain level of fitness and are working the body aerobically, the muscles and organs are pumping with oxygenated blood and the brain begins to experience endorphins.  That is the pain relief I have been seeking.  The flush of healthy muscle, oxygen flowing into the body, sweat. 

It is an experience I have when practicing a more vigorous form of yoga: Ashtanga yoga.  Yet, I cannot yet practice that form of yoga fully because of my injuries.  I want to let everyone know how great it feels to really move the body.  I want to let everyone know that there is a point beyond the initial pain of starting to move like this - that you will experience a sense of euphoria - after you have worked through the "I don't want to move" part. 

I realize that we are all seeking freedom from pain.  Exercise can go a long way toward freedom from physical and emotional pain -  and this is a real way to achieve that - with no pain killers or anti-depression drugs.  Rest doesn't work all by itself.  Yoga isn't the cure-all.  I wish it was - it would be easier for me.  But healing isn't easy.  It's simple, not easy.

The Yoga Path, Christianity, Meditation

I don't know if most people realize that I began on the yogic path by way of Christianity.  I was one of those kids who went to Sunday school morning, church Sunday night and every Wednesday night too.  Every summer: Bible Camp and Backyard Bible School.  As a teen I taught "Backyard Bible-school" and had a blast with the other teens as we taught and acted out Bible stories for little kids in backyards.

I had a profound spiritual experience in Bible Camp, where we were taught about being "born again".  I was moved to tears by a man sharing about his experience with Jesus.  He was formerly an alcoholic and he prayed for help and had an experience of Jesus coming into his heart.  Well, it moved me to tears.  He quit drinking and dedicated his life to God and prayer.  I loved his story.

Later on, our church took a strange turn.  Us teens were being trained to bring other teens to our church.  There we would have overnight sleep-ins - -  they would keep these young people up very late into the night preaching to them - trying to get them to be born again - to turn their souls over to Jesus.  It occurred to me as kind of weird & creepy.  I didn't like that there was so much pressure - it just felt wrong.  I drifted away from that church after that - it was disturbing and looking back, it looked alot like brainwashing.

Drifting church-less, I began a search for 'the truth'.  I read the Bible-- every word.  I took many of the passages literally and did not like how some people interpreted it.  I kept coming across coincidences - a book here or there that was not a church-sanctioned book about Jesus, but even so, reading it with some trepidation, I couldn't find anything in the book that disagreed with the Bible - the book that I was told was the ultimate truth.  I began to think that - if God is all things, omnipotent, why did 'He' stop giving us 'His' word - what 600 or more years ago? 

On further investigation, I learned that the books of the Bible themselves were chosen by a team of men - and there were actually some books that were considered, but not chosen.  I wondered - why?  One point of view I remember reading, said that they took out references to karma and rebirth - more Eastern philosophy, so that people had to depend on the Church for their salvation.  Hmm, I thought - rebirth - born again - is there a connection there?

Around this same time, my health had deteriorated.  I had been having recurring bladder infections.  After 8 years of these, it kept going into my kidneys and I was on antibiotics every other month by that 8th year.  My marriage wasn't working out so well either and I was very unhappy.  One night, I was feeling particularly alone, unhappy and unhealthy and I yelled out to God  in desperation..."help me - please!". 

More coincidences showed up then. . . the most important one - I became pregnant with my daughter Jasmine! When she was born, I fell in love and vowed I would be the best mom I could be.

I believe that coincidences - the little things that just happen to show up and be helpful to you, are God's way of guiding us or blessing us and that by paying attention to these, your life will go according to God's plan for you.

I had been working on finding the source of my bladder infections (with the help of a Naturopathic Doctor)with a food rotation diet, literally cleaning out my system, eating only very healthy foods and keeping a food diary.  I quit drinking beer when I found it was the trigger.  I kept eating that healthy diet, came across a yoga book and started reading it and practicing some of that yoga.  Over the span of a few years, I became a little bit healthier, and a voracious reader of spiritual books.  I had broken free of the brainwashing that said I could only read the Bible and any other spiritual books were "satanic".

The yoga I was practicing was pretty much one or two poses.  Usually a shoulder stand.  Ha ! That is probably not the first pose most anyone should try as it is considered a level 3 yoga pose.  The practice of these simple poses, had me become aware that I was making healthier choices for my body.  When my body felt better, I was a little happier.  The road to health was a very long one, however, my first guide to healing was. . . Jesus!  Jesus was a healer!  I knew he was a healer and also took something that he was quoted as saying - literally (again).  Anything I can do - so can you. (my paraphrasing).  So I held Jesus up as the ideal human potential.

I studied healing, spirituality, yoga.  This intensive studying took place throughout my marriage to my kids' Dad, Mike.  Looking back:   I am very grateful to him for traveling those years with me and the kids.  Without his support as a father and provider, I would not be where I am today.  Though I am remarried (very happily now), he and I are good friends now, another blessing in my life.

I realized at some point, that I had alot of information about nutrition but it was rather disorganized.  I found a study course I could do at home that was a 2 year home study in Natural Therapies.  I completed a certification in that in 1995.  After that, I found that I was missing some information and education in the mind.  I then enrolled to complete my bachelor degree in Psychology at the University of Wisconsin.  Receiving a Bachelor of Science degree in 1998. 

After all the science, I went back to my study of spirituality, Love in particular.   I also studied Reiki - an energy healing modality.  About the time I became a Reiki master, I decided to become certified in teaching yoga.  That is when I started practicing yoga daily.  I immersed myself in my yoga studies and became stronger, happier and more grounded in my self.  Before doing the yoga training, I also met Ishwar Puri, a master of meditation.  I was ready to commit to a spiritual life after meeting Ishwar.  He taught me how to meditate and now I practice that daily as well.  Ishwar said that you didn't need to leave your spiritual roots, the religion you grew up with to be on the spiritual path, and that meditation will only strengthen your faith.  I teach meditation now too.  My life is now nothing like it was before I started down this path. 

I view all religions as a form - a structure in which we can deepen our own connection to God or our higher Self.  Looking back to my Christian roots, I think about the stories of Jesus praying in the garden.  I realize that there is something beautiful there that all people can take, but in particular, those who, like me, were raised in the Christian tradition.

Here is a meditation Christians can use to learn to meditate.  Borrowing the Eastern tradition of using a mantra - words to keep the mind busy, so you can explore your higher consciousness.  A Christian mantra could be taking a verse out of the Bible - such as the Beautitudes - and repeating them over and over in your mind as you sit with eyes closed.  Before sitting, ask for guidance from the Master (Jesus).  You can also focus on something you would like help with - what you would like to understand or a problem that you would like to solve.  While repeating your mantra, just sit and listen and be at peace.  You can begin practicing this for 5 minutes, then 10, then keep adding time to your meditation.  The results will be amazing and I cannot tell you what those will be for you. 

Here are the Beatitudes: (from the website:  http://www.jesuschristsavior.net/Beatitudes.html )

THE EIGHT BEATITUDES OF JESUS
"Blessed are the poor in spirit,  for theirs is the kingdom of heaven.

Blessed are they who mourn, for they shall be comforted.

Blessed are the meek, for they shall inherit the earth.

Blessed are they who hunger and thirst for righteousness, for they shall be satisfied.

Blessed are the merciful, for they shall obtain mercy.

Blessed are the pure of heart, for they shall see God.

Blessed are the peacemakers, for they shall be called children of God.

Blessed are they who are persecuted for the sake of righteousness, for theirs is the kingdom of heaven."

Gospel of St. Matthew 5:3-10

Reflections on 2010 at the studio

What a year phew!  This year at Yoga Prairie, our studio has seen some tremendous growth.  It is great seeing many new faces and the others who have been with us from the beginning still coming to classes.  In May after my biking accident, my teaching took on a new dimension.  Learning to teach with injuries and vertigo has taken the level of teaching to new dimensions too.  I am focusing more now on meditation and going deeper into the mind/body connections of the practice.  The accident was a blessing even though it has been painful both physically and emotionally.  Right before Christmas I found out that my medical bills were not going to be paid for by my auto accident insurance.  It was a traffic accident caused by me trying to avoid a bus.  The bus may have hit my bicycle, but I was not conscious - I was knocked out.  There was a witness who called the accident in on 911, but police will not release the record because of a law that protects 911 callers.  The caller told the police that a bus hit a bicyclist.  I now am dealing with the not knowing and letting that go.  Another opportunity to release attachment.  I do hope that motorists will be more watchful and careful around bicycles.  Share the road.  I have taken my attention more to the business of running the studio and also to providing a deeper and more authentic experience for all who walk in the front door at Yoga Prairie. 

This winter we did a 40-day yoga challenge and those members who participated took on a whole new level of practice for themselves, seeing first hand how a yoga practice supports not just the physical, but also their mental and emotional lives as well.  This has been a very successful result - I could not have asked for more from this challenge.

The studio continues to be behind on paying our rent and slow on paying other bills, but we are slowly catching up in that area.  It is interesting to note that how I run my business is perhaps unique.  Each day I meditate and focus on allowing the real boss to dictate things.  I am a steward of this space for the community.  The Master - God - holds the reins and steers the business.  It is a joy to be taken along for this ride.  Thank you to all of you who are riding along with us.  Happy New Year!

40-Day Challenge - Reflections from Participants

Karen Kinnard - I am moved by you all. . . .

Angie Perschnick
The yoga challenge was a really good experience for me. I feel like I've gotten a lot stronger during the challenge, and my mind is less scattered (more able to calm down & focus) overall. Going to the studio 3 days a week was difficult at times with children and scheduling conflicts, but it was a good chance for me to figure out how to prioritize my health goals that can so often be pushed aside when I get really busy or feel others need something from me at the time.

I'm looking forward to doing the Weight Loss/Wellness Boot Camp starting in January too. I love yoga practice and want to combine that with my efforts to lose weight. I did lose several pounds during this challenge and would like to continue on that journey and become healthier in the new year. I hope some of you join me in that challenge as well!
Enjoy the holidays and congratulations on taking on this yoga challenge!

Aimee Jackson
The challenge has been great for me. And a true challenge. The "why" is what I continue to still work on. I love yoga--it restores me--it makes me feel more connected to everything and everyone around me--so why do I let it so easily go by the wayside? What this challenge did do for me is at least put it in my mind every day, weather or not I practiced, I thought about it. And often my practice wasn't asana at all, but trying to focus on a principal of the yamas and niyamas, which really is the point of it all anyway.


Practicing asana more often gave me more opportunity for insight into the poses so that I could be in them more deeply, find my balance, my center. Explore those poses that are restrictive for me with curiosity instead of resistance. Practicing in studio several days a week reminded me how much I love doing yoga with others, and how much I benefit from letting the teacher guide me because I almost always will go deeper into a pose when someone else is guiding me.

I certainly wasn't perfect and did not achieve daily practice. I tried to blog through most of it, but really only blogged daily for about the first 20 days. But what I found was that I didn't need it so much after that. The blogging was what helped me stay on track and focused on daily yoga, but once it took hold and become more a part of my daily consciousness, I didn't feel the need to articulate it out loud so much. As is always the case with deeper yoga practice, my mind finally turns off; my words lose their usefulness; and I simply move and breathe and am--and that's enough.

Thank you Karen for this opportunity, and everyone else for being part of the journey.

Mona Lynn
Gracious Greetings to all,

I reside in Missouri and went to high school with Karen. We recently reconnected via Facebook. I have heath issues, and was so inspired by reading Karen's blog posts about her recovery from her recent bike accident, that I decided to attempt yoga again after a not so good experience several years ago. Thus, I decided to take the 40-day yoga challenge virtually so to speak. I live in a rural area where there are no yoga studios. So, I dug my yoga mat and a couple of DVD's out of the closet and decided if I committed to the challenge online, then it would make me accountable for following through to the goal line.

When I began my practice it was physically painful due to my body's de-conditioned state. But each day it seemed to get easier and the pain decreased. Until I attempted a new pose the first week of December, when I experienced a new "opening" sensation in my lower back that I was uncertain about. Karen encouraged me via e-mail. I was feeling improvement, and my posture was improving. I was on track with the 6 days practice, 1 day rest from Nov. 14th thru Dec. 11th. and must say, I was feeling proud of my goal accomplishment.

And then...on Dec. 11th my husband was in a serious accident with a big tree while cutting firewood. That brought my yoga challenge to a screeching halt! I wasn't sure how I was going to get though caring for him as a result of my own health challenges. However, we experienced a Christmas Miracle! He is recovering very well! I have no doubt the time I had spent practicing yoga prior to his accident had strengthened me both physically and emotionally so that I was able to deal with the whole traumatic event and care for him and take care of everything for 2 weeks.

What I learned was I had not practiced yoga long enough to remember to breathe and calm myself while my body was in a full blown adrenaline rush. I instead reverted to my old habits and paced for hours on end like a caged animal. I was however able to remember to breathe and remain calm, thus keeping my husband calm until the ambulance arrived for him. So there was some benefit from my practice.

While I was very disappointed not to be able to complete the challenge. I am feeling good about my physical improvements that I can see in retrospect. It was indeed a powerful time! However, as a result of the positive improvements I've experienced during the challenge, yesterday, Dec. 27th, I chose to begin practicing gentle yoga as a 5 day a week habit.

I wish you all a healthy and Happy New Year!  Namaste, Mona

108 Sun Salutations

Last night, the darkest night of the year, also of the last 360 some years (because of a lunar eclipse!), I hosted a 108 Sun Salutations event.  What is it about this name that keeps people away?  Okay, well, I think I understand.  If you have never done 108 Sun salutations, you have nothing to compare it to, and you have no expectation of what you can get out of it.

In the beginning, there is comararaderie - you are there with friends who also love the yoga practice.  Then you begin to move with the breath, it may seem odd at first, everyone doing that and no one talking.  Then you begin to go deeper into concentration - on breath, body, moving efficiently.  You may notice others around you, yet it almost seems like once more, you are alone. 

Last night only one other person showed up to do this with me.  Kim has been a student of mine for several years, she wants to teach yoga, she loves yoga, she has a great career and family and she doesn't live in Minnesota right now - she lives in California.  So Kim - who now lives in California - is the only student who showed up to participate in the 108 during a Minnesota snow storm.  How appropriate!

Back to the experience...we were moving together, completely breathing as one and counting together.  About number 35 or 38, I realized I was starting to warm up and sweat, and the poses felt really great.  I began to feel all the connections once again re-connected (I don't feel that daily since my biking accident).  We kept going, we never stopped.  At one point I got a side ache, and it is likely from that cup of coffee and christmas cookie I had an hour before we started....  Around number 90, I realized we were going to keep going with out stopping - I think the first time that has happened for me.  It was easy!  I had to move a little more mindfully and slowly from 90 to 108 because my right elbow was hurting a bit - my right side is weaker since my accident (concussion on left side of brain).  All in all - it felt really great to loosen up my body that much and to sweat - a rare thing these days with near zero temperatures outside!

Thank you Kim !  Next 108 will be on March 21, 2011 at Yoga Prairie,  my wish/dream is that the studio will be packed for this event!  (6:30 p.m. on a Monday night!)

40-Day Yoga Challenge is coming into final weeks

This has been a challenging time to do 40 days of yoga.  With the darkest part of winter also come dark days in the way that you will be challenged to stay positive in your outlook.  It may be really tough now to step onto your mat to practice.  Know that all of us who are participating in this challenge are experiencing this.  Know that the darker days will be moving towards lightness once again in just one more week.  Hold on - you can do this.  Step onto your mat with the intention to move - just move your body with the breath.  Move into a pose and stay there until your body intuitively tells you to move again into another pose.  Give yourself time to pause in between poses in Tadasana (mountain pose) or Sukhasana (easy pose-also known as the seated cross-legged pose).   When you move intentionally with your breathing and when you hold a pose with your focus on your breath, you are practicing yoga.