SEASONAL SELF-CARE BLOG
LEVEL I – EVOLVE- COSTA RICA
Posted on September 9th, 2019
Immerse yourself in the lush jungle of Costa Rica on the Osa Peninsula where the rainforest meets the sea. Take a deep breath in and step into your full radiance. Teeming with monkeys, macaws and an astoundingly diverse range of wildlife, the remote southern coast of Costa Rica invites you to relax into the time and space where connection happens with ease. Removed from daily distractions, living yoga daily, and honoring the sacredness of nature, find your place, your voice, and your emerging self.
In this sublimely supportive setting, embrace the opportunity to transform by immersing yourself in Level I – EVOLVE, the first of two ten day trainings in the Yoga Sukhavati 200 Hour Teacher Training. This ten day tropical training is designed to provide you with the time and techniques to deepen your yoga practice.
With decades of teaching thousands of students, Leigh Evans has crafted a mindful, earth-focused Yoga Alliance Certified 200 Hour Yoga Teacher Training that fuses both the body and the earths’ cycles, encompassing everything from anatomically based vinyasa yoga to ayurvedic wellness and women’s practices to support the whole self in a lifelong journey of self awareness.
Refine your asana skills in alignment based vinyasa practice, receive yogic wisdom from the study of ancient texts, and explore holistic self care practices to deepen your yoga practice and live a life of balance in harmony with nature and your highest self. In these ten days, immersed in the yoga practices and the exquisite beauty of Costa Rica, be ready to transform as an individual, develop life long friendships, and live in a supportive community learning and growing together.
Level I – EVOLVE welcomes those students who are simply wanting to deepen their yoga practice, as well as those who would like to become teachers or for people who have taken a teacher training previously and would like to go deeper into studies that may have been not addressed and brush up on their teaching skills. After completing Level I – EVOLVE, continue on your path with The Yoga Sukhavati: Level II – EMPOWER training. Designed to help you move through the obstacles that are limiting you, this ten day immersion helps you step into your full radiance and manifestation and provides you with the teaching skills and experience to confidently take the seat of the teacher with knowledge, grace, and compassion.
EL TUMBO DE LAS OLAS
Costa Rica, Osa Peninsula
In a country known for its natural wonders, the Osa Peninsula represents a singular experience, with breathtaking views and Costa Rica’s most abundant wildlife. Hikes reveal a vast wilderness, but simply observing from your deck offers views of the energetic local monkey troops, beautiful tropical flowers, and brilliantly colorful bird species.
El Tumbo de las Olas is a gorgeous retreat center on the Osa Peninsula. Surrounded by jungle with the beautiful pan dulce beach just a minute away, this magical paradise is the perfect setting for your yoga journey.
Tumbo’s Casa Grande is a two story, luxury eco-lodge thoughtfully designed for communing with friends, family, and the natural world. This magnificent, open-air getaway is built in perfect harmony with it’s surroundings. Surrounded by some of the jungle’s largest trees and most active animal corridors, the open-air design allows for ocean breezes and the echo of birds to flow throughout.
Requirements: Open to students who have been practicing yoga for a minimum of 2 years.
Level I – EVOLVE is a required course for the Yoga Sukhavati 200 hour Teacher Training. It counts as 100 hours towards your certificate. Upon completion of Level I, attend Level II – EMPOWER 100 Hour Immersion to complete your training and receive your Yoga Alliance Certification.
Fourth chakra – Anahata
Posted on November 17th, 2015
Our fourth chakra, Anahata chakra, means the “unstruck” sound. This chakra is the seat of anahata nada, the transcendent cosmic sound heard only in deep states of meditation. Perceived only through pure consciousness, the sound cannot be heard by the ears or the mind. Anahata chakra is the seat of compassion, divine love, connectedness with all beings. The heart chakra is the center of awakened unconditional love. The personal love and sexual relationship that is prevalent in the second chakra, is elevated to a devotional spiritual love of all beings. Located in the center of the chest, Anahata chakra, is the air element, governing the lungs, heart, thymus gland, circulatory system, arms, and hands.
The fourth chakra is green with 12 petals on which are inscribed the Sanskrit letters, Ka, kha, ga, gha, na, ca, cha, ja, jha, na, ta, tha. In the center of the lotus is Yam, the bija mantra or seed syllable for Anahata chakra. Chanting Yam as well as the sanskrit letters is very healing and opening for the related organs as well as emotional and mental aspects of Anahata.
The beautiful image of the Fourth Chakra is from “The Invisible Seven Psychic Lotuses” by YogaShakti Mission.
Air is freedom, infinite, expansive, vast, immeasurable. It is everywhere, yet unseen. We can only “see” air in the relationship to the objects it affects like the wind blowing the trees. Air, the element of our fourth chakra, is the most important element, for without it we die. Located in the center of the chest, Anahata chakra governs the lungs and the heart, joining the inner being and outer world through breath and love. In harmony, Anahata chakra is in balance between giving and receiving, what we bring in and what we release in our bodies and lives. The breath supports and directs the flow of Prana, our life force, in our body. Pranayama practices are very effective to awaken Anahata and increase our vitality.
I love this simple breathing exercise to awaken the heart. I call it….
Opening the Wings of the Heart
- Stand comfortably. Breathe into your heart center
- Raise your arms directly in front of you so that your arms are parallel to the floor
- Externally rotate your arms so that your palms face the ceiling
- Inhale, straighten your legs and open your arms out the the sides of the room
- Exhale, bend your knees and draw your arms together
- As you breathe in and out, you can say inside to yourself “I open myself to give and receive love fully”
- You can also do the exercise visualizing that you are standing in front of a vast ocean.
- As you inhale, breathe in the expansiveness of the of the ocean to awaken the infinite compassion in the heart.
- As you exhale and draw your arms towards each other, imagine someone you love standing in front of you, and offer them a beautiful bouquet of flowers.
Repeat many times
PARTNER SHALABHASANA/FLYING DOWNWARD DOG
Awaken joy and heart connection
Yoga offers many beautiful heart opening poses to awaken the heart chakra. If you feel lonely, depressed, fear of intimacy, are withdrawn or act or callously toward others, your heart chakra may be deficient. In excess, you may give too much of yourself away to others in co-dependent relationships. Imbalance in the heart chakra often manifests physically through rounded tense shoulders, sunken chest, and low immunity. If you’re experiencing any of these issues, practice more shoulder openers and backbends to help open the heart chakra and infuse your being with prana, vital life force. Partner poses are a joyous way to nourish the heart chakra and offer balance between receiving and giving, mutual support and open-hearted listening.
APAN VAYU MUDRA
nourish the heart chakra
The vulnerable, tender, and delicate nature of our heart makes it often difficult to stay open through our life journey. Our sweet loving heart often gets wounded in relationships and experiences. So we build up protective barriers and defensive postures which create a kind of numbing of the heart to dull the pain and grief of our emotional wounds. This freezing of the heart, not only keeps out the pain, but also the joy and beauty in our life. When our heart is shut down, we are de-sensitized, lack compassion for others, and have difficulty engaging in relationship. It’s a terribly lonely place. To help bring balance in our heart chakra and awaken vibrancy, love, and tenderness, work with practices to awaken self-love, acceptance, forgiveness, and compassion.
To coax the delicate heart open again, practice Apan Vayu Mudra.
• Place the index finger at the base of the thumb.
• Join the middle and ring fingers and the thumb together.
• Do for 5-15 minutes 3 times a day.
• Try it with this lovely flower visualization & affirmation from Gertrud Hirsch’s book “Mudras”.
“Imagine a red rosebud in your heart. Whenever you exhale, a petal opens, until the entire flower is completely open. The petals now form a rosette, and the rosette gets a bit larger with every breath until the flower is oversized and rests upon your chest. You can feel it’s weight. Just as your chest rhythmically rises and falls while you breathe, the flower moves as well. Perhaps you can even imagine the fragrance of the rose.
Affirmation: I have the time and leisure to see beauty and enjoy silence.”
Third Chakra – Manipura
Posted on November 17th, 2015
The third chakra, “Manipura” means “jewel city” derived from the Sanskrit, “mani” – jewel and “pura” – city. The lustrous gem center, yellow and radiant is located according to some texts in the solar plexus and others in the navel. Manipura, as the fire element, governs our digestive organs: stomach, spleen, liver, gall bladder, pancreas, and small intestines. Related to our ego identity, it gives us our sense of personal power in the world. A person with a balanced manipura chakra has good a good sense of self, is confident, intelligent, productive, focused and responsible as well as playful. They have vibrant energy and are able to take action and manifest their visions in the world with ease. Blockage in the third chakra displays as digestive disorders, low self-esteem, lack of self-discipline, poor follow through on tasks, indecisiveness, anger, hostility or a sense of victimization.
The third chakra has 10 petals on which are inscribed the Sanskrit letters, Dam, Dham, Nam, Tam, Tham, Dam, Dham, Nam, Pam, Pham. In the center of the lotus is Ram, the bija mantra or seed syllable for Manipura chakra. Chanting Ram as well as the sanskrit letters is very healing and opening for the related organs as well as emotional and mental aspects of Manipura.
The beautiful image of the Third Chakra is from “The Invisible Seven Psychic Lotuses” by YogaShakti Mission.
Fire is the element of “Manipura”, our third chakra. It is the power of transformation, luminosity, digestion, radiance, intelligence, vitality, and activity. Associated with vision, fire as light is the energy that fuels both outer sight and inner vision of comprehension and recognition. The fire element is Integral to our yoga practice in which the inner heat, activated through asana practice, burns impurities and awakens insight. The earliest term for yoga like activities is Tapas which is derived from the Sanskrit root, “Tap”, meaning “to burn” or “to glow”.
Our digestive fire is called Agni in Ayurveda. Located in the solar plexus, Agni governs metabolism as digestive enzymes and other metabolic processes that break down, digest, absorb, and assimilate our food. Strong agni is also important for nourishment of our tissues and immune system. This photo, taken at a retreat that I led in Guatemala, was for a very powerful Shamanic protection ceremony.
REVOLVED SPLIT-LEGGED HEADSTAND
Shine up your gem center with Parivrttaikapada Sirsasana!
Twists are very beneficial poses for the Third Chakra. Located in the solar plexus/navel area, Manipura chakra governs all of our digestive organs: stomach, spleen, liver, gall bladder, pancreas, small intestines, and large intestines as well as the kidneys. The spiraling action of twists, wrings out physical, emotional, and mental stagnation and sluggishness in our organs. As we unravel the twists, fresh oxygenated and nutrient rich blood rushes in and the stagnant blood is pushed out, offering a deep cleansing and detoxification process. Inverted twists, like Parivrttaikapada Sirsasana, provide an even more effective cleansing of accumulated metabolic waste and toxins from our system.
If you’re feeling insecure, unconfident, indecisive, weak & listlessness, and have digestive difficulties, you may have blockage in your third chakra. Try Practicing Rudra Mudra to awaken your solar plexus chakra, revitalize your prana, and strengthen your center.
• Touch the thumb, index and ring fingers together and extend the other fingers easefully.
• Practice 5 minutes, a few times a day.
• Affirmation: “I rest at my center and draw strength and joy from my center.”