Yama 5 - Apirigraha

The last in our series of Yamas is Apirigraha, which means "non-attachment", "non-hoarding" or "non-possessiveness". This is one of the hardest yamas to practice as attachment is a slippery devil! Also, in a way Apirigraha goes against everything we are encouraged to do, or are told is the key to 'happiness' in this modern consumerist world. So disentangling ourselves from the belief that happiness lies in buying more things, having more money, or owning a fancier phone can be a real challenge for us modern day brogis :)

Not only that, Apirigraha does not include only our relationship to material possessions (told you it was a slippery one) it also includes our attachment to ideas, relationships, people and beliefs (like the belief that a fancy phone does make you happy :P)

At the heart of Apirigraha is the notion of letting go of our feelings of not having enough and the need to "possess" more, enabling us to move from a state of grasping into one of gratitude and abundance.

Or, in the words of renowned philosophers Mick Jagger and Keith Richards...

"You can't always get what you want,
But if you try sometimes well you might find,
You get what you need"

"What you need" being a sense of gratitude and contentment with what is actually around you, not those things you don't have but you think you do "need" in order to be happy. Which is not to say we don't need certain things - of course shelter, food and comfort are important - as is having enough to be able to meet our own specific genuine needs. The act of practicing Apirigraha helps give us the discernment to figure out what these needs are; and to get rid of the superfluous desiring and "needing" that is actually taking us further away from what is truly important.

This quote from instantgoodkarma, has a beautiful explanation of the what some of those truly important things could be:

"Instead of focusing on things that can be lost we should focus our energy and our life on the things that cannot be lost. What cannot be lost, you ask? If your actions are from good intentions, if you act from love, if you always try to put good energy into the world, this is something that cannot be lost. The work you put into improving yourself, quieting your mind, learning how to behave in a moral and ethical manner, and learning how to act in accordance with your true inner self is something that can never be lost. Even the poorest person in the most difficult circumstance can still give a kind word, can show compassion, and can help others. These are the things that can never be taken from us, and they are the things we should focus on. Thus, aparigraha also implies that we should focus on what cannot be lost... finding our inner true self, and on what we give to others and the world."

So inspiring! Goosebumps!

The best and easiest way to bring a bit of Apirigraha into our lives is simply to observe our own behaviour, to question our own motivations (gently of course; don't forget Ahimsa!) Do you really "need" all the things you think you do? Are you expecting happiness from external objects or people? Are you giving with the hopes of getting something in return? Or genuinely, without expectation? 

Relationships are often where grasping can creep in. We often treat people like possessions, believing them to be able to "give" us the happiness we desire. As the buddhists would say, this is like "licking honey from a razor blade" (visceral!) If we look to other to supply happiness for us we will always be grasping and needy. If we learn to supply this to ourselves, by being conscious of and grateful for all that we already have, we will be free to live and love genuinely without ulterior motives or expectation.

So just so we are clear, it not the possessions or thoughts in themselves that are the problem, it's the tightness of our grip. It is fine to want things, or to be in relationship, or even to have a fancy phone (KNOCK YOURSELF OUT!) Just check how tightly you are attached to those things. Loosen it up a little and see how things go.

Along with this, try practicing gratitude for the things you already possess and the abundance you have around you. Adopt a "glass half full" attitude in other words! Stop focusing on what you don't have and notice what you do. Before you go to sleep at night think of three things you are grateful for. Even if one of them is your doona and the other two are your pillows! I don't care :)

If we choose to acknowledge abundance and blessings even if things aren't exactly as you would like them to be we become more open to the good things that are all around us in life. Even if they aren't the ones we specifically asked for. That's life brogis... Remember the song!

Bromaste!

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You might also be interested in:

Yamas and Niyamas 

Yama 1 - Ahimsa 

Yama 2 - Satya 

Yama 3 - Asteya 

Yama 4 - Brahmacharya 

Summertime Yoga @ Schoolhouse!

Come along Brogis! Here is the event on facebook.

Best thing ever!

Yama 4 - Brahmacharya

Ah, Brahmacharya... where do I begin? Maybe not with the fact that traditionally Brahmacharya has been defined as "celibacy"? Damn, let that cat of the bag pretty fast... but don't run away Brogis! I can explain...

First of all, I'm not suggesting in any way that you need to give up sex or relationships to practice Brahmacharya. I know all of us Brogis are part of the modern Western world, and intimate relationships are one of the (most wonderful!) aspects of our lifestyle. So fear not! There are ways to apply this yama so you can get the full benefits of Brahmacharya, without throwing the baby out with the bath water... so to speak :)

Firstly, a reminder of what yamas are and are not, which I think is particularly helpful to remember with this one! They are not precepts from up above dictating what we should or should not do because it is "right" or "wrong" or will please/ offend some higher being. Like all yamas, Brahmachayra is not a "you should do 'x' or 'y' thing will happen to you" kind of deal, but rather a suggestion of how to live based on hundreds of years of observation of that which makes a happy and fulfilled life.

And who doesn't want one of those!

So, although traditionally defined as "celibacy", Brahmachayra has been given a more expansive definition in modern usage to be more in keeping with today's world - where most of us are modern "householders" involved in relationships and families (as opposed to living by ourselves in cave... although some days that does seem appealing...) This definition refers more to introducing the concept of "moderation" into our lives, instead of complete withdrawal from the sensual realm. Yes, there is the option of following Brahmachayra to it's logical conclusion and never having sex again, which is a fine choice for those of us who would like to do that... but for those of us who would prefer not to (raises hand!) we can still practice a form of Brahmachayra which will still be of great benefit.

Phew!

So how do we do this? How do we practice moderation to live lovely happy and fulfilled lives?

One of the main functions of Brahmachayra is to help us preserve and harness our energy towards that which is important. One thing we probably all know about sex - or even the idea of having sex - is that is is very very distracting! Who hasn't wasted energy fixating on some desirable seeming individual, that could probably be better spent somewhere else?

Erm... not me of course... I read about that in a book ;)

Anyway my point is that we need to begin noticing where we focus and use all our energy, and see if it is doing us good... or harm. We live in a very consumerist, capitalist society and are actually encouraged to do the opposite of Brahmachayra at every turn; spend, spend, spend, obsess, desire, want!

"Living in Brahmachayra means we have control over our impulses of excess, whether that's in shopping, food, sex, drugs, tv... anything. Whatever it is that we like to indulge in, lose ourselves in or obsess over... gone!" (The Yoga Lunchbox)

Personally I have a little saying I use to help me practice Brahmachayra and keep excess and obsession at bay (can you tell this is a big one for me!) Whenever I feel myself about to fall into habits that would take me away from the path of moderation I ask myself "What do I get in exchange?"

For eg.

Overeating sugary treats: in exchange for doing this I get increased health, more energy later, feeling better without sugar and other toxins in my body, nice un-zitty skin... etc etc

Buying that unneeded new pair of shoes, just because: in exchange I get more money to spend on cool things I really want, like holidays or a new guitar

Having that extra one (or five!) drink too many: not having a hangover, more time to do fun things the next day, less crankiness at work tomorrow, better health and more energy... on it goes

Obsessing over that hottie down the street: more energy to focus on other things, less giving a f...ig what anyone else thinks of me, less time doing my hair/ more time to write this blog... :)

Are you getting it now?!

"Wasting time and energy on excess of any kind takes us further away from our path and our goal" (The Yoga Lunchbox)

Preach!

So think about areas in your life where you might place unnessecary energy, or indulge in habits that ultimately aren't doing any you any favours, and see if you can apply Brahmacharya to those. I think you will be excited by the results! But don't just believe me, listen to what Swami Sivananda has to say:

"The practice of Brahmachyra gives good health, inner strength, peace of mind and long life. It invigorates the mind and nerves. It helps to conserve physical and mental energy. It augments memory, will force and brain power. It bestows tremendous strength, vigour and vitality. Strength and fortitude are obtained"

To bring it back to our original topic (refresher: S.E.X) this article has some great points on what practicing Brahmacharya actually means...

"When it comes to chastity, celibacy is merely an option, not a decree. More important is the intent. A person can choose to be celibate, but if he or she continues to treat the opposite sex in a demoralising or disrespectful manner, then chastity is not being practiced. On the other hand, those who are faithful to one mate, who treat their significant other with kindness, who place love above lust in all their actions, can most likely be defined as chaste... It is a matter of attitude, reflection and behaviour"

"Treat your body and the bodies of those belonging to others... with reverence and respect. Acknowledge that sensual pleasures of all sorts... are earthly in nature and to be enjoyed in moderation... Be responsible and conscientious in your dealings with the opposite sex. Have one serving of ice-cream, don't eat the whole carton. Don't drink and drive, either. Practice Brahmacharya on this level and you will never have a stomachache from too much food, suffer a hangover or wake up in the morning next to an embarrassed stranger"

Amen to that Brogis! Brahmacharya doesn't sound so bad after all now does it?

Bromaste!

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You might also be interested in:
Yamas and Niyamas 
Yama 1 - Ahimsa 
Yama 2 - Satya 
Yama 3 - Asteya 

Good night, sleep tight!

Here's a sleepy time yoga routine, again one you can do in your pajamas (I sense a theme developing... Yogjamas? Pajamoga? Hmmm, will workshop that)

The idea of this routine is to calm the mind and body after the day, and to prepare for sleep. You want to start leaving the stress of the world behind you and come into your own little sleepy-time world, so the first exercise I will get you to do is... TURN OFF YOUR MOBILE PHONE! Sorry, yelling when we are meant to be getting all calm. But seriously, do it! Just for ten mins :)

You can also change into your pjs, turn down the lights, put some nice relaxing music on. Light some candles if you really want to get this hippie party started. Do whatever you need to start coming into a peaceful and relaxed state ready to get your snooze on.

Reclining Spinal Twist

First of all, we'll get a twist going on, to release any tension out of the spine, and give our internal organs a nice pre-bedtime massage (and who doesn't like one of those?!)

Lying on your back, bring your left foot onto your right knee, and grab the left knee with your right hand (Confused yet? See below!)

Bring your left arm along the ground to make half a 'T' shape. Exhale, and drop the right knee down towards the floor, while gazing along back at your left hand.. creating a twist along the spine.

Keep your both shoulders grounded to the floor.

Hold for a few breaths, inhale and return to the middle. Switch sides.

Wind Relieving Pose

Even if you aren't particularly "windy" this is still a great pose to do in the evening. It aids digestion and relieves stress in the lower back. 

Lying on your back, inhale and pull your left knee into your chest. As pictured:

Then exhale and curl your shoulders off the ground, as if to touch your forehead to knee (not pictured). Gaze down your body to your belly button.

Hold for a few breaths, return the head to the floor on an inhale, and then lower leg. Repeat opposite side. 

Childs Pose

Ahhhhh, what could be more perfect for the end of the day! Begin by kneeling with your feet together, and sit back on your heels. On the exhale bring your torso onto your thighs, bringing your head to the floor, and resting your arms long by your side. Release all tension in the body... Surrrrreeeeeeender! *said in breathy hippy voice*

Release the front of the shoulders towards the floor, getting your shoulder blades nice and wide across your back. Relax here for 30 seconds, or longer if you like. When you are ready, inhale and lengthen the torso out of your hips, hinging up from your pelvis into a seated position.

Alternate Leg Pull

This is a fantastic introversion for the end of the day. As well as providing a powerful hamstring stretch and a release through the lower back, it offers a chance to really block out the rest of the world and come into your own space, leaving everything that happened in your day "out there". I love it :)

First of all, sit up with your spine long, legs wide out in a triangle, then bring the right foot up by the top of the left thigh. 

Take a nice deep breath, and inhale your arms above your head, twisting your torso so it is facing over the left leg. 

Exhale, hinging out from the hip to stretch and bring your torso onto your thighs, with your hand reaching down towards your shins or ankle. At this stage you may need to lift the knee up to enable your torso to rest along your leg. 

Try and get the bump of your knee to rest in the spot between your eyebrows, as this is an acupressure point which will help you sleep. Bonus!

Rest here for 30 seconds, using the inhale to stretch your spine longer out of your hips, and the exhale to come in deeper towards your knee, or to try and straighten your leg further along the floor if it's not there yet, pushing out through the heel. 

Try to really concentrate solely on the breath coming in and out of the body, let go of all thoughts of anything outside of what is happening in this moment in the pose. No mental shopping lists or ruminating on the day. This is your chance to leave all that behind you! 

Inhale back up to seating. Repeat other side.

Alternate Nostril Breathing

Now is a great time to do some yogic breathing, to clam yourself before sleep. An excellent breath to try when you want to calm your body and mind is Alternate Nostril Breathing. Once you get the hang of this (and it's not hard), it is a really useful way to slow your breath, settle the thoughts running through your head, and relax. You'll be nodding off in no time! 

Here is the video if you'd like to give it a try.

Legs up the Wall

Does what it says on the tin! Is a perfect pose to do when you are actually in bed, presuming your bed is against a wall. If you don't have time to do the rest of the routine then doing this restorative poses will have you dreaming of Ryan Gosling whatever you dream of in no time! 

To get into position, sit sideways to the wall with your knees pulled in to your chest and then turn yourself so your legs are up the wall. You want your butt as close to the wall, hence this way of getting into the pose. 

Once here, open the collarbones by bringing your shoulder-blades together slightly underneath your back and then make a slight double chin, to get your neck nice and long.

Have the feet as if you are standing on an imaginary floor, heels and toes even. 

Stay here for 1 - 5 minutes, then switch it up into the rest of these variations. 

"FAAAME!" DC wants to live foreeeever...

Splits - try and get your legs as far into a 'V" as possible. 

Diamond - make a diamond shape with your knees, pushing the knees back as close into the wall as possible. Push the soles of the feet into each other, and rotate your thighs outwards, to assist with bringing your knees closer to the wall and open through the hips. 

Bring the knees into your chest and hold. 

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Are you still awake Brogis??! If you haven't already drifted off into an easy slumber, simply roll onto your side and zzzzzzzzz away... Sweet dreams!

For those that have trouble sleeping 'Click to Meditate' has a great "Sleep Well" guided meditation that is fantastic to listen to as you drift off to Gosling Land slumber. It is also super easy to upload and play on your phone in bed. I swear I've never heard the end because I'm always asleep by then. Hope it works just as well for you :)

Bromaste!

Good Day Sunshine!

I hate mornings! There, I said it. Yes I know it's not very yoga-y of me, but I am definitely not someone who could ever be described as "bouncing" out of bed. So I sympathise with you brogis who find it difficult to fit in a morning yoga routine.

But... how bout one you can do IN BED???

Now we are talking!

Here are six poses you can do in the comfort of your PJs... or whatever you wear to bed ;)

SUPTA BADDHA KONASANA

First let's do some yogic breathing to start the day off right. Get settled into Supta Baddha Konasana by bringing your feet together and legs into a diamond shape. Use your hands on the top of your thighs to externally rotate your thighs away from your torso, and spread the knees away from the hips. Spread your hips wide and release through your lower back, getting rid of any curving that may occur by tilting the pelvis.

If this causes any discomfort, place one of your handy pillows under each knee.

Once you are settled in, you can place one hand on your chest and one on your belly, to help focus on the breath coming in and out of the body, or have the arms at 45*. Remember - inhale as if filling a bucket, filling the bottom, middle then top lungs; and exhale as if squeezing toothpaste out of a tube - exhaling the air out of the bottom, middle then top lungs. Exhale more than you thought possible! We want to start getting the maximum amount of air into the lungs from each breath.

Do this for several minutes, then release from the pose. But maintain that lovely yogic breath going forward.

HAPPY BABY

DC, The World's Happiest Baby

Exhale, and bring the legs into your chest - then on the inhale bring your hands to grip the outside edges of your feet.

Open your legs wider than your torso, and bring the knees up towards the armpits. Have your ankles directly over knees and press gently away, into your hands and push the heels to the ceiling, feet to the face.

Don't round the bottom of your back up - keep your butt down to ground your entire spine into the ground (/mattress!)

Bring your head into a slight double chin to stretch out the neck. Hold for up to a minute, rocking gently side-to-side (keeping the hips grounded) if you like. Long spines gang :)


VIPARITA KARANI

Bring your legs back out long, and place a pillow under your hips. Inhale the knees into the chest, and then exhale them out straight (or as straight as you can get em!)

Press the heels up, and the feet toward the face to really activate your hamstrings. Stretch for a few breathes, then relax for a few seconds, then exhale back into it. This tricks the body into letting you go a little further into that hammy stretch.Try and get your legs as straight as you can. Make a slight double chin to help straighten your neck out nice and long.

SEATED CAT/ COW

This is a great one to start warming up the spine and getting the chest nice and open (something we don't do much in the course of our day if we are huddled over our computers and bikes/steering wheels!)

Come to an easy cross legged position and have the hands gripping the knees. On the inhale bring the shoulderblades together behind you at the back, opening out your collarbones and chest, and bring your head to gaze at the ceiling.

Then exhale all the air from the lungs with a nice forceful "HA" sound and round up through the shoulderblades bringing the gaze to look in at the belly. Get the feeling you are stretching the shoulderblades as far apart from each other as you can, up towards the ceiling.

Repeat with each inhale and exhale. Do about ten of these.

SEATED EAGLE

From this same seated position bring your arms to the front, spreading your shoulder blades wide across the back. Link the right elbow underneath the left arm and then bend your right elbow, getting the elbow of the left nestled into the crook of the right. Then bend the left elbow, bringing the palm of the left up to meet the right. 

DC, The Optical Illusion

You want to have the palms pressing into each other, then bring the elbows up and tilt the hands away from the face. However! Make sure in doing this you are not hunching your shoulders up around your neck!!! Consciously move your shoulders down your back at the same time as moving the elbows up. Feel the stretch! 

Hold for five or so nice yoga breaths then change arms.

SEATED TWIST

Bring your left foot to beside your butt and cross the right leg over as per the picture above. Settle yourself so your hips are even, your sit bones are grounded into the floor and your torso is to the front. 

Inhale - lengthen the spine. Exhale - bring the back of the left elbow to rest on the right knee, and the right hand as far behind you as you can, resting somewhere by the left hip. 

Inhale - straighten the spine. Exhale - twist the lower ribs and chest through into a twist. 

Inhale - lengthen. Exhale - twist the chest and shoulders into the twist and bring your gaze to gaze over the left shoulder, in an attempt to see as far behind you as you can, or even to gaze back over the left shoulder to the front! Twist brogis, twist!

Stay for a few breaths using the inhale to lengthen the spine and the exhale to twist further. Then on an inhale return your gaze to the front, and exhale return the rest of your torso. Repeat on the other side. 

 

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So we are all ready to start the day now... GO GET EM TIGERS!!!! If you want to do a bit of standing yoga to really get you in a good place and fire you up for the day, try Tadasana, followed by some Fierce pose variations. 

Up next will be a post to send you off to sleep at the end of the day. Broga sandwich!

Bromaste!

3 Steps to Pursuing Your Ideal Career

Omwords is the blog of a Brian, a graphic designer turned yogi. He and his wife quit their jobs, packed up their dogs, and moved from the city to a beautiful island home in Canada to, in his words, "wipe the slate clean and start writing the next chapter of our lives. The one in which we find our heroes living out their dreams of healthy living, creative expression without compromise, and unhindered personal growth."

(Does that sound like heaven to anyone else??!! My goodness. Also apparently they now live in a "little barn with a workshop, nestled in the giant cedars on 4 acres of untamed land" *SWOONS*)

Anyways, drooling over Brian's life choices and barn aside, there are lots of interesting and inspiring posts and links over on his blog so go have a look! One of the links I thought would be great to share with you was this article by Amber Rae of Fast Company on "3 Steps to Pursuing Your Ideal Career". A few Brogis have chatted about this with me, so I know it's an area some of us want to work on. Hope this inspires!

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3 Steps to Pursuing Your Ideal Career

There's a gap between identifying what you naturally gravitate toward and gain energy from and how that translates into your full-time work.

The process of closing that gap includes gaining clarity, taking action on what matters, and leaning into the fears that hold us back.

It includes realizing that the greatest opportunity we have in life is the process of discovering what we love to do--and then dedicating our life accordingly.

When we close that gap, we live a life where Mondays are celebrated as much as Fridays and "someday" is today.

Here are three steps that will help you gain internal clarity so you can plan toward your ideal future.

1. Gain clarity around what to focus on. 

To gain clarity around how to spend your time in ways that energize you, so that you're as productive and happy as possible, Derek Sivers suggests asking yourself, "What do I hate NOT doing?" Meaning, what, if you don't do every day, makes you feel icky and off-track?

Whatever it is--be it writing, designing, learning to program, asking questions, running five miles, reading non-fiction business books, spending time with loved ones, or meditating--make a list of the top 5 or so activities that you love and must do every day to feel like your best self.

Now you know where to spend your time and energy.

2. Define the world you imagine.

Of all the people I've met who are living their ideal life, true success has less to do with measuring up to an objective standard and more to do with working toward a larger ideal and better world.

For a moment, forget about your family's image of you, your friends' perception of you, and what society at large seems to expect from you. You don't have to live how others expect you to and how you define your "real job" is up to you.

So take 10 minutes and think about the ideal world you imagine. For example, I (the author of this article) imagine a world in which our potential is not governed by what we’re told we can and cannot do, but rather by our highest intentions and inner gifts. By knowing the world I envision, I know why I wake up every morning, it guides how I make decisions, and who I spend my time with.

Now it's your turn. Write out the dream world you imagine, beginning with, "I imagine a world in which __________."

By painting this picture and defining your ideal, you'll create something bigger to work toward and you'll have a vision to share with others too.

As Simon Sinek says, no one cares what you do, they care why you do it.

3. Replace old thoughts with new ones.

We often carry around thinking patterns that no longer serve us or our dreams.

"Who am I to do that?"

"That's not realistic."

"I don't know how to do it."

Guess what? You're the same as everyone else who's made something big happen, it's only unrealistic until you try, and you will figure it out.

Write out a list of all the negative thoughts that are shaping your behaviors. Next to each thought, reframe it in a positive light. While the transformation may not happen immediately, our thoughts determine our attitude, our attitude determines our actions, and our actions determine our life. That's why being aware of what's holding us back is the first step toward change.

By doing these three exercises, you'll gain the internal clarity needed to make your dream world a reality and lean into fear, which we'll address next time. My aim is to provide you with the clarity and action steps to claim the life you're meant to live.

More from Amber Rae on this subject here. 

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Hope that was helpful gang! I love "no one cares what you do, they care why you do it". Wise words! 

So... why do you do it brogis???! :)

Bromaste!