Chanting Om

- Lisa Goldstein Angerame (Instructor at New York Yoga Hot)

YS 1:27 Tasya Vacakah Pranavah

God is Om. 1

Yoga means union – union of mind and body, the self and the Self, personal and universal consciousness, the individual soul with God. To be one with God is to hear the “anahata nada or Om, which is primal, omnipresent and omnipotent vibration (notice the ‘om’ in omni from the Latin omnis meaning all or universally)…Anahata nada is the unstruck sound, the sound of silence, the sound of the void. You can hear it, but you cannot tell what it is. You cannot miss it, but you cannot make any sense of it. It is that which transforms the world of the senses back into the cosmos of pure energy.”2

In “An Offering of Leaves”, Ruth Lauer-Manenti tells us “Nadam is the sound of God, which can be heard by all when the mind is still.”3 To still the mind is to become quiet, to experience a sense of tranquility that transcends the mundane thoughts of our daily existence. Chanting is a practice that focuses the mind, leading to a still, meditative state in which we are open to hearing the sound of the universe. Chant the sound of Om and be transported to that place.

Om encompasses everything we know as living beings. The sound is made up of three parts –the A, the U, and the M. The A is the beginning, representing birth. The U is the middle, representing life. The M is the end, representing death. To truly experience Om is to experience the fourth part, the state of absolute consciousness (‘turiya’ in Sanskrit), the realm that is beyond the cycle of birth, life and death. It is outside of time and space. It is the hum of the universe that can be heard inside of the stillness after the M.

Begin by sitting up tall and lengthening your spine. Close your eyes and settle your physical body. By diminishing the distractions of the outside world, our awareness turns inward and we become present. Listen as the teacher chants the sacred syllable of Om, changing the vibrational level of the room. Immediately the energy shifts and the atoms in the room dance on a new plane. Our voices become an instrument, an instrument that is tuned to a higher frequency, elevating the mood. Raise your voice and your consciousness in unison with a community of yogis.

Take the opportunity to experience the A-U-M in your body. Sound rides on the breath. Take a deep breath in and feel the vibration as the A begins in your belly. As the sound rises up into your heart, feel the roundness of the lips as you transition from the A to the U. Then feel the hum, the mmm, you create by bringing your lips together for the M, and the sound vibrating in your head. Chanting this sacred syllable is a sweet and gentle way to become absorbed in a still, meditative state. Let the sound waves flow over your body and mind. Allow your entire being to relax and become one with the sound. When the chanting is no longer, hear the vibration you have created, the soundless sound, and the hum that is beyond the beyond. “Om is called pranavah, which simply means humming.”4 . There are no words to describe it; it is energy. It is the entire universe delivered.

To practice yoga is to desire knowledge of our true nature, to experience something beyond the limitations of our own body, mind, and senses. “The growing happiness manifested in the hearts of yogis…through attention to the sound current is beyond language…the Om current. By meditating with this nada, all other sounds are transcended. The yogi is absorbed in the universe of pure vibration…”5

Chant Om continuously. The vocalized sound will end naturally. Be still. In the stillness, hear the anahata nadam, the sound of God. Om.

1 Sharon Gannon, Jivamukti Yoga Chant Book (Jivamukti Yoga School, 2009) 14.
2 Shri Brahmananda Sarasvati, Nada Yoga (Baba Bhagavandas Publications Trust, 2007) 9 – 12.
3 Ruth Lauer-Manenti, An Offering of Leaves (Lantern Books, 2009) 18.
4 Sri Swami Satchidananda, The Yoga Sutras of Patanjali (Integral Yoga Publications, 2003) 42.
5 Saravasti, 67.

Help New York Yoga Help Haiti

Please Join New York Yoga in donating to the
American Red Cross relief efforts in Haiti.

New York Yoga will be collecting cash donation at both studios
(New York Yoga and New York Yoga HOT) until Sunday, January 24th.

Thank you for your contribution.

Feeling Fabulous through Food Combining

- Juliana Mitchell

Food Combining is a way of eating based on the concept that certain foods digest well together - leaving you feeling nourished, energized and excellent, while certain foods digest poorly together - leaving you sluggish, bloated and depleted, and thereby desperately craving sugars, caffeine and junk-food in order to quick-fix the inner energy crisis.

Food Combiners simply eat their foods in optimal combinations, while eschewing those combinations that are non-optimal. As a veteran Food Combiner, it’s my experience that proper food combining increases metabolism, improves digestion and elimination, diminishes bloating, promotes appropriate weight loss, decreases cellulite, creates a healthy complexion, elevates moods, supports the immune system and heightens energy levels. For me, personally, choosing Food Combining is choosing to eat in a way that supports my feeling energized, focused and fabulous.

This way of eating works because it caters harmoniously to the body’s inherent, digestive capacities. However, in order to commence Food Combining, one must learn and memorize how to eat to support these proclivities. Because it can be a tad confusing to wrap one’s noggin around at first, I created a simple acronym – CLEANSE - to help teach the essential principles of Food Combining in a straightforward way. But first, three core concepts:

Our bodies release different enzymes to digest different foods. For example, we use given enzymes to digest proteins and totally other enzymes to digest carbohydrates. Certain combinations of enzymes work well together, helping you cull nourishment from your meals and leaving you vibrant. But certain combinations of enzymes – particularly the enzymes needed for carbs vs. the enzymes needed for proteins – actually cancel each other out. This leaves food putrefying in your digestive tract. In which case, the body can’t get the energy and nutrition it needs from that rotten food. Worse, the poor body now needs additional energy to deal with the indigestible ‘glut in the gut’. Hello indigestion and heartburn, hello snack food or sugar/caffeine cravings.

Differing foods digest at differing rates. For example, fruit digests quickly and proteins slowly. Food is best digested when it’s eaten in combinations of ingredients that digest at the same rate. Digestion is impeded when we eat combinations of foods that digest at different rates, as it blocks our body’s ability to get energy and healing from our food and instead forces the sensitive belly to cope with a confusing clog. Especially in the instance of fruits or any sugar laden foods ingested in tandem with more slowly digesting foods, what ensues is gas. Hello bloating, a protruding belly and expanded waist line, sometimes headaches, sometimes diarrhea and sometimes - ahem – painful intimacy for woman.

We want our digestive enzymes at their full strength. So they can break down our food efficiently, giving us prompt energy and keeping that metabolism humming along. Drinking fluids with our meals waters down the power of our digestive enzymes. Hydrate well between meals instead.

C ommit to eating in a way that makes you feel energized, focused and fabulous

L earn to categorize your foods as proteins, carbs, veggies or fruits

E at your veggies with carbs OR eat your veggies with proteins

A nd don’t mix your proteins with your carbs

N o drinks with your meals

S weets (fruits and fruit juices) are to be enjoyed on their own

E njoy a weekly ‘feast day’ - one day a week give it a rest & eat anything in any combination

All that said, I feel compelled to add that there is a lot of data out there to completely debunk the Food Combining theory. That said, I began Food Combining in 1997. Since that time, I’ve sometimes followed the principles to the letter, which always results in my feeling amazing and looking brighter. Sometimes I allow the principles to slip away for a time, and I always feel and look a bit poorly as a result. So I’ll continue I imagine. Maybe I’ll pick up some reading debunking the theory, maybe I’ll do some further reading that promotes Food Combining (both Suzanne Somers and Marilu Henner are Food Combining advocates with books out there for our perusal). Regardless of the external input and more importantly however, I’ll eat consciously and continue to listen to my body. My hope for you is that you do the same.

Namaste.

What are you waiting for?

Happy New Year to all!

As I sit and ponder 2010, I assess my current physical condition and the aches and pains brought on by age. I am in my forties and a regular yogi. As I set my goals, I only reinforce my conviction that after thirteen years of practicing Yoga is the closest thing I have found to the fountain of youth.

Like any regimen, consistency, dedication and patience are necessary to obtain your desired results. The difference is that on the physical side, yoga can not only keep you fit but over time it can reverse bio-mechanical issues in our body. Those issues being both hereditary and those obtained in life - from sport injuries to sitting too much.

That said, here's some food for thought as you make the big New Year’s Resolution.... Do you want to be the guy with the hunched over shoulders? Or the long distance runner who’s finishing his third knee surgery? How about the weekend softball player who’s sitting out the big game with a pulled hamstring?

So, you say, How do I get started? I can’t even touch my toes let alone keep up in one of those 90 minute classes! My answer to you is this: you didn’t get this way in one day or one year, so don’t expect to change it all in one class.

1.) First, find a place where you feel comfortable, a place where there are lots of classes all day long. As a busy New Yorker, you need a lot of scheduling choices so you can get to class even if you are stuck late at work.

2.) Second, find a place where you can get lots of personal attention, where the instructors are experienced and have several classes at times that work for you. Once you practice with the same teachers numerous times, they start to get to know your body and can make adjustments and corrections for you during class.

3.) Finally, get committed to practicing yoga at least three times per week. At most studios, If you sign up for an unlimited membership, it’s your most cost effective way to commit to your practice, and you are more likely to go if you commit. Immerse yourself in the practice and the process and you will start to: feel better mentally and physically, stand taller with better posture, be more nimble, be stronger and graceful.

What are you waiting for?

Only 5 Spots Left in Spring Teacher Training!

Meg Carlough is so excited to be directing New York Yoga's Spring Teacher Training Program!

Whether you are looking to teach or to deepen your practice, this program has something for everyone. She will dive deeply into the alignment and assisting of asana (postures), explore philosophy, meditation, mantra, pranayama as well as the rich stories that inspire this practice.

A faculty of intelligent and approachable teachers have been oraganized to offer you their specialized insight.

We hope you will join us for what is sure to be a fantastic experience.

For more information, check out www.newyorkyoga.com or call 212-717-9642.
Or Join us for a Teacher Training Open House on January 10th or January 24th from 5pm - 6pm.

A Citrusy Saga and Recipe

- Juliana Mitchell

I’m Juliana, a Yoga teacher and self described “Wellness Bhaj”. That’s a phrase I made up. Bhaj is a Sanskrit word meaning “to pursue, practice, cultivate or seek”. Having earlier in life been afflicted with sundry imbalances of mind & body, I commenced with an investigation into healing foods & practices. The result: today I’m in a state of radiant health and love-filled, vibrant balance. And that brings us up to date.

I made an orange cake for Thanksgiving, so I had a leftover whole, poached orange sitting on my counter. Here “poached” is fancy talk for “boiled ‘til soft” and “whole” means “skin ‘n’ all”. I didn’t want the fruit to go to waste but had no idea what to do with it, which led to a risky attempt at a smoothie-concoction. Pouring the frothy result into a glass and tasting the fruits of my labor - oh yum! - I vaguely recollected hearing that orange peel possesses healing properties. With a glass of Poached Whole Orange & Raw, Chocolate Smoothie in one hand and my laptop keypad beneath the other, I began an internet investigation.

What are the wellness benefits of consuming orange peel?

It seems orange peel (citrus aurantium) offers quite an array of healing support. Multiple sources reference it as being anti-inflammatory, anti-bacterial, anti-fungal, anti-microbial and anti-acne. One herbal company (www.mountainroseherbs.com) explains that orange peel has been used in Traditional Chinese Medicine (TCM) since at least the second century, to "reduce accumulation". That’s to say, to get rid of gas, undigested matter and phlegm. But wait, there’s more. I ran onto an article from 2004 by a (get this) ‘carbohydrate scientist’ named Arland who works for a certain USDA Research Unit, in which he discusses ground breaking studies proving there's an ingredient in the peel that curbs food born pathogens while promoting healthful probiotic growth. Also, according to research published in the Journal of Agricultural and Food Chemistry, certain compounds in the peel (polymethoxylated flavones or PMFs) have the potential to lower cholesterol more than some commercial drugs. And finally, I read that research is underway to validate the anti-carcinogenic effects of ingesting the stuff. Wowza!

This information increases my zest for the scrumptious beverage. But I do wonder, as I eagerly refill my glass, might the beneficial components within the orange skin be annihilated in the boiling process?

I draft an e-mail for a friend and nutritional expert who has a Masters in Nutrition from Columbia. Then noting an e-mail address on the article from the USDA carbo scientist named Arland, I decide to be cheeky and write to him too. It’s a shot in the dark, I know. I presume he’s not even at that address any longer, it’s been five years. And if he is, he may not wish for a pen pal. But we move in the direction of our heart’s intentions.

I hit Send just as my husband, my best taste tester, arrives home. “Honey, there’s chocolate smoothie in the blender.” I neglect to mention the peel deal; he’s not so interested in health food as I am. From my kitchen I hear a resounding “Oh yumlicious!”

That my husband really liked it is my second favorite thing about this citrusy saga. My most favorite thing is the reply I got from Arland! It reads:

Hi Juliana,

For the oligosaccharides that I work with, it won't make any difference if they are cooked vs raw. They are pretty heat stable. Therefore, I expect your smoothie would have the prebiotic (stimulates the growth of beneficial gut bacteria, those found in yogurt) benefits. Good luck with your product.

I must stress that this doesn't constitute endorsement by the US Department of Agriculture.

cheers,
Arland

My nutritionist friend replies too, warning that orange peel isn’t safe when eaten by children in large quantities. She added that the vitamin C in the orange would probably not survive cooking. Her general conclusion however is that as “it can boost flavor instead of added sugar, salt, or saturated fat, all the better!” – Maggie Moon, MS, RD

One bit of information I ran onto that I want to highlight strongly, it seems orange peel should not be consumed by pregnant women. And, overall, orange peel should not be chowed-down in excessive quantity by anyone.

This leads to a final and key point, for me. Simply an encompassing perspective: All things in moderation. Except love.

Flip Your Lid

-Gina Menza

It is said, 'tis the season to be jolly'. So why not flip your lid? Give yourself a gift with this restorative yoga pose, Viparita Karani aka Legs up the Wall Pose.
Nuzzle up next to a favorite draft-free spot near a wall in your home. Sit sideways, lay your torso, away from the wall, down on the floor over a soft blanket, and slide your legs right up the wall. This may be just what the holidays ordered. The energy you spend walking across town, or pushing through (I mean patiently waiting in) the lines at Bloomingdale’s trying to get your holiday gifts will be instantly reimbursed. Your toes will tingle, your legs will thank you and gratefully you will be revved up enough to face whatever the holidays throw your way this season with a smile.


Feeling especially fatigued? Give your hips a little boost by sliding a block, or a phone book under your sacrum (just above the buttocks, just below the lumbar spine). Stay for at least 3-5 minutes. If the back of your legs are singing a bit too loudly, try it on the floor with the shins over an ottoman, or on the sofa, your blood pressure will drop, your digestion will thank you, and your heart will sing with ease.


Especially great after plane rides.