Help Support Yoga for Women in Recovery

One of the reasons I decided to become a yoga teacher was so that I could "help" others in the community to find the amazing benefits of yoga. My personal experiences in life have led me to take a special interest in helping those that are often underserved in our community, including individuals that have lived on self-destructive paths...including those with substance abuse issues.

Addictions, including those involving alcohol and drug abuse are part of a distinctive pattern of psychological dependency. Therefore, in order to "recover" from addiction, this pattern must be addressed through dedicated efforts to contact the true Self. From this perspective, 12-step programs are like an introduction to the vast subject of Yoga - in particular a combination of the 4 classical Paths of Yoga (Raja, Karma, Bhakti and Jnana Yoga).

Raja Yoga is represented by the Eight-fold Path and bears a striking resemblance to the suggested personal recovery work outlined in the 12 Steps which both suggest Meditation as a sure method of consciously connecting with our Higher Power/Self.

Meditation is preceded in Raja Yoga by purification through practice of the yamas, niyamas, asanas which is very similar to the first 10 steps of which require moral inventory, confession of personality defects and restitution to those harmed. Helpfulness to others and the necessity of belief in and dependence upon God in the 12 Step Program are the tenets of Karma Yoga (selfless service) and Bhakti Yoga (devotion). Jnana Yoga is affirming our True Self; once we realize our True Nature, all psychological problems are removed at the roots. Affirmation of, and identification with the Self removes all cravings, self-esteem problems and self-destructive behaviors.

These Yogic paths towards Self-realization are revealed through the practice of the 5 principles of Yoga as summarized by great Yoga Master Swami Vishnu devananda:

• Proper exercise
• Proper breathing
• Proper relaxation
• Proper diet
• Positive Thinking and Meditation

Combining the 5 Points of Yoga, the Yogic psychology of how to deal with the mind and the Yogic philosophy of the Self with the practice of the principles of the 12 steps offers a sure path away from self-destruction to Self-realization - one day at a time.

Given the strong correlations between the yogic path and the most widely accepted method of treating addtions --- 12 Step Programs, I've spent some of my free time helping women with addictions and supporting YogaHope. This organization does amazing work for hundreds of women living in treatment centers, half-way houses, and domestic abuse shelters. They are currently seeking help raising funds and I received this email today from Susan Jones, the founder of YogaHope.

Please join me in supporting this amazing organization. If you know a woman that is struggling with an addiction that could benefit from a yogic lifestyle, please encourage them to attend a class at the Dharma Connection. We will be offering a yoga and the 12-steps of recovery workshop on July 31, 2009 @ 7:30 pm, which will accept students regardless of their ability to pay. The only requirement for attending the workshop is that they must be actively involved in a 12-step program and not actively using their drug of choice. Learn More

Email from Susan:

Even though we are in the middle of one of the worst economic climates in decades, we are truly blessed that so many of you feel strongly connected with our mission of helping underserved women through the transitional practice of yoga.

This past year has been an exercise in trust and faith for our organization. Through the hard work and dedication of our Board of Directors, team of volunteers, small staff and supporters like you we were able to reach many significant milestones but we need help in closing the gap in our Fiscal Year End budget!

Stakes are high for everyone during hard economic times, and even more so for women in recovery! I am appealing to you to give now, even if it's less than you would like to!

We are looking to raise $10,000 by June 30th, but we can't do it without your help. Every dollar you give is crucial to continuing the important and innovative work we do!

yogaHOPE is an important part of stopping the cycle of substance abuse. Through our new Yoga and Addiction Recovery Initiative (YARI), we hope to integrate rehabilitative yoga/mindfulness programs with the recovery treatment process to help women learn to manage the emotional difficulties that surface during treatment. As a result of the YARI initiative we hope to be a permanent, wide-reaching presence in treatment centers here in Massachusetts.

Just imagine the impact if every woman in recovery had access to regular yoga/mindfulness programs!

The end of the fiscal year will be upon us before you know it! Help us meet our fiscal year end fundraising goal by making a gift to yogaHOPE right now.

Why wait?

$50-$100 = helps us helps us provide one week of classes for women who could greatly benefit from yogaHOPE's therapeutic yoga program.

$100-$200 = helps us provide mats, workbooks and other support materials for yogaHOPE classes.

$500-$1000 = helps us recruit and train volunteers to teach our populations from a place of authenticity and compassion during our 24 week yoga program to ensure the best possible outcome for transformation and healing.

$1200-$2400 = helps us support our students, facilities and our volunteer teaching team to ensure that the yogaHOPE program has longevity and success long after our women leave their residential facilities.

If yoga changed your life, why not help it change theirs!!

Please make a gift now

How to I avoid getting sleepy or falling asleep during my daily meditation?

When beginning a meditation practice there are many obstacles that can hinder the experience and frustrate the practitioner. Some of the more common issues that arise are sleepiness that ranges from feeling tired to actually falling asleep, distractions from noise and other things in your surroundings, and feelings of pain or discomfort in the body.

Perhaps you are a person that can fall asleep anytime, in any place, whether sitting or lying down. This is great on long plane rides, but certainly not very helpful when trying to meditate. This type of individual will find meditation without a mantra or object of focus difficult because the minute the body becomes still and the mind becomes quiet sleep is likely to occur.

Ironically, many who report sleepiness during meditation also observe that they are easily distracted by noise, movement and bright light creating the need for an environment that is softly lit, quiet and comfortable---the very things that make us feel immediately cozy and tired!

On the surface, one may become frustrated and feel that they will never be able to settle down without sleeping, thus they are incapable of gaining the benefits of a meditation practice. This is NOT true. There are several techniques that can be used to help alleviate sleepiness and distraction, allowing one to meditate successfully.

To begin, think about the environment…quiet is good but soft instrumental music may help drown out some of the outside noise without bringing complete silence. Opt for soft lighting in the room rather than complete darkness. Also, try using a seated, cross-legged (easy pose) posture and avoid lying on your back. If this isn’t comfortable for you, perhaps sitting on a block, blanket or meditation bench, or propping your back against a wall will help.

If you find yourself becoming drowsy, try holding your breath for a few seconds. Do this a few times, which will usually wake you up fairly quickly. If that doesn’t work, you can stand up and switch to a walking meditation for a few minutes and return to a seated mediation as you become more alert.

Try to observe your feelings no matter what they are, without reacting or becoming frustrated. It’s possible that you just don’t get enough sleep, but it could also be a form of passive resistance to the positive changes meditation can bring.

You will find yourself going through periods of cleansing and clarity, but remember you are doing nothing wrong when you become tired. This is considered very normal and only serves to enable you to relax more and improve the quality of your meditation. We all live much more pressured and busy lives, so it’s much harder to calm the constant noises in our heads. Give yourself the gift of taking this time out, allowing your mind to drift into calmness without guilt. Once we can do this, we benefit and become more productive in all areas of our lives.

During meditation you may drift away from your mantra and think of things from your present, past or future life. Acknowledge these thoughts, don't try to resolve them and they will float by so that you can deal with them at a more suitable time.

New to Pranayama?

In Yoga we practice Pranayama (breathing exercises) as part of our practice. Many of those new to yoga don't really understand what Pranayama is all about.

Life Energy is called prana (pran-nah). In Sanskrit, the word for breath is the same as the word for life – prana. The first thing we do when we enter the world is inhale. The last thing we do in life is exhale. The breath is a metaphor for life energy. In yoga, we seek to sustain and enhance the life force as much as possible –absorbing as much prana through breath, food, visual surroundings, sound, and all of our senses as possible. The most significant way of doing this is through the practice of pranayama breathing techniques or breath control. Yama is translated as control, or discipline, regulation or mastery. Hence, some translate the meaning of pranayama as breath control. Ayama is expansion, growth, extension, augmentation or magnification; often translated as “expansion of life force.” Both are loosely translated as breath control but try to remember that there is much more behind the translation.

The breath is seen by the yogi as an important link between our body, our mind, and our spirit – moving from the purely physical realm, to the mental, and the spiritual.

Those new to breath work often need a "simple" pranayama to get them going. Most beginners do well with Dirgha Breath, also known as 3-part breathing.

Pranyama -Dirgha Breath

Known as the "complete" or "three-part" breath, dirgha pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.

Benefits:
Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.

How to:

Sit with your spine erect on the floor, or on a meditation bench or yoga block. You can also lie comfortably on your back if you have difficulty sitting, or lean against a wall. Begin by taking long, slow, and deep breaths through the nostrils.
1. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.

2. Breathe into your belly as in Step #1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. Exhale and repeat several times.

3. Follow steps #1 and #2 and continue inhaling by opening the clavicular region or upper chest. Exhale and repeat.

4.Combine all three steps into one continuous or complete flow allowing the belly, mid-chest, and upper chest to fill with air each time you inhale. Exhaling from all 3 regions.

This is a basic yogic breath that is great place for most beginners to start developing a pranayama practice. Dirgha breath can be incorporated into many asanas that are practiced during yoga class.

What is Yoga?

Yoga is an ancient system of relaxation, exercise and healing with origins in Indian philosophy. Yoga has been described as "the union of mind, body, and spirit," which addresses physical, mental, intellectual, emotional and spiritual dimensions toward an overall harmonious state of being. In some types of yoga, the philosophy is sometimes pictured as a tree with eight branches, known as the 8 Limbs of Yoga. These limbs are:

• Pranayama (breathing exercises)
• Asana (physical postures)
• Yama (moral behavior)
• Niyama (healthy habit)
• Dharana (concentration)
• Pratyahara (sense withdrawal)
• Dhyana (contemplation)
• Samadhi (higher consciousness)

There are several types of yoga, including hatha yoga, karma yoga, bhakti yoga and raja yoga. These types vary in the proportions of the eight limbs. In the United States and Europe, hatha yoga is commonly practiced, including pranayama and asana.

Yoga is often practiced by healthy individuals with the aim to achieve relaxation, fitness and a healthy lifestyle. Yoga may be practiced alone, or with a group. . It is suggested the new yoga students find a teacher that is certified through the Yoga Alliance to be sure that they have had proper training.

The Yoga Alliance is the most highly recognized organization that offers certifications for yoga teachers throughout the world. They register both individual yoga teachers and yoga teacher training programs (schools) who have complied with minimum educational standards established by the organization.
Please visit www.yogaalliance.com to locate registered teachers and schools, or for general information about yoga.

What yoga can do for you

Physical Benefits: Creates a strong, flexible, and toned body. A regular daily practice improves respiration, energy, and vitality, while it helps to balance metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.

Mental Benefits: Yoga helps you to relax and handle stressful situations more easily. Through meditation and breath work you’ll learn to quiet the mind, allowing energy to be focused where you want it to go - into a difficult yoga pose, on the golf course, or in the office. Following a yogic path encourages positive thoughts, self-love, and tolerance of others.

Spiritual Benefits: As you deepen your practice, you’ll notice increased awareness of your body, your feelings, the world around you, and the needs of others. Yoga promotes interdependence between mind, body, and spirit; helping you to live the concept of "oneness."