Joyful Heart Yoga

There's exciting news in the world of yoga therapy: Dr. Loren Fishman has been conducting a long-term study on the benefits of yoga for osteoporosis, and the results are very promising. One group has been doing yoga regularly for over two years, and a control group is not doing yoga. The yoga group has shown statistically significant improvement in bone density of the spine and hip, while the non-yogis have lost bone density during this period. (Let's hope that they get to be part of the yoga group eventually!) Most people with osteopenia were returned to normal bone density, while one woman with an osteoporatic hip regained the bone density of a healthy 25 - 30 year-old!

This is great news, especially considering the fact that nearly 55% of everyone over age 50 has low bone mass, which can lead to fractures. 

At this time, the DEXA scan is the best way to measure bone mineral density, so if you're over 50 and haven't been tested, you might want to ask your doctor for a DEXA scan.

The best time to prevent osteoporosis is while you're under age 30. Exercise and get lots of calcium from your diet to store up as much bone mass as possible. But if you're over 30, it's not too late. Eat a healthy diet that's rich in calcium; avoid carbonated beverages and limit salt, both of which use up our precious calcium stores; and do yoga! 

Keeping it simple, exercising puts pressure on the bones, which stimulates them to grow stronger. But not all exercise is equal. Many weight-bearing exercises such as running, tennis, etc., have been directly linked to arthritis in older adults -- these exercises stimulate bone growth but can destroy joints. Yoga incorporates the principle of dynamic tension: one muscle or muscle group opposes the action of another. The resulting force on the bones is much greater than that of gravity and much more effective than weight-bearing exercise alone. Bones are stimulated at many points and can become stronger without sacrificing joint health. In fact, yoga is an excellent prescription to both prevent and treat arthritis as well. 

If you have osteoporosis, you should avoid rounding of the spine, and you may need modifications for other postures as well. Seek out an experienced teacher or yoga therapist to create a practice that will keep you safe while allowing you to gain bone strength at the same time. If you're interested in Loren Fishman's work, he has an excellent book on Osteoporosis: 

Namaste!
Sandy Pradas

Why not take advantage of the power of the sun to dry your clothes outside? In my neighborhood, the homeowner's association doesn't allow clotheslines (something that I hope will change soon), but you can buy folding racks at Bed, Bath & Beyond, Costco, Target, etc. While I can't put sheets on these racks, I can dry everything else including towels, which saves a lot of energy compared to using the automatic clothes dryer. On a hot summer day, clothes can dry pretty quickly. Towels will come out looking more crispy than fluffy, but they will still be soft to use, and the smell of clothing dried in fresh air is fantastic!

Namaste!
Sandy Pradas

I took a walk on this beautiful day, and as soon as I stepped outside I heard a symphony of birds. There were layers and layers of bird songs, so I decided to simply focus on listening during my walk. Sometimes I heard the sound as a whole, and at other times a certain sound would stand out for a moment, and then another would take its place. As I continued to walk, my ears seemed to open wider. In addition to the birds, I heard laughter in the distance, children playing, airplanes, someone coughing, a bee buzzing, dogs barking, the sound of my footsteps. All of the sounds seemed to be unusually rich. I was amazed at the musical quality that rang out from two children's voices as they played in their yard. As cars passed, I heard the sound of rubber rolling over the smooth pavement -- it was not unpleasant. Even the sound of a lawnmower, which I usually abhor, didn't bother me a bit. I noticed at least three different sounds coming out of that one machine. 

It was not until I noticed a couple of "Tea Party" placards in someone's yard that my mind started to run off on a tangent, and I realized that up until that moment I was completely absorbed in the world of sound. My mind was quiet, calm, and non-judgmental. I was in a state of meditation. Give it a try sometime -- you can do this indoors or out -- wherever there is sound. Notice any grasping toward sounds you deem pleasant, or any revulsion to sounds that you have decided that you do not like. As you become more and more absorbed, does this change? 

Namaste!

Sandy Pradas

Peace on Earth, Goodwill to Men: the classic Christmas message. But looking around the globe, with all the wars and unrest, peace on earth seems very far away if not altogether impossible. Sometimes it seems as though we are completely helpless to do anything, but that's not the case. During this Holiday season -- and hopefully beyond -- we can monitor the little tiny wars that flicker across our hearts and minds throughout the day: The irritation that rises up against our family members over the smallest slights ... The annoyance at all of the other people on the road and in the stores who are getting in our way and holding us up, as if we should have the place all to ourselves. 

Can we ask the kids to put the dishes in the dishwasher without the edge in our voices? When stuck in traffic, can we take a breath and relax and just let it be what it is? When someone passes us, can we not react -- not take it as an act of hostility? Let's imagine that we are giving everyone who crosses our path a Holiday gift -- the gift of being pleasant and peaceful. Maybe doing a small favor if you can, like letting a harried mother ahead of you in the grocery line, or throwing the neighbor's newspaper closer to their door when you're out on a walk. There are a million little opportunities for kindness. Let's try it -- be nice, and watch it ripple out. 

Peace, La Paz, Shalom, Shanti, Salam and Happy Holidays!

Sandy Pradas

I recently went to Georgia to take a very interesting class called Medical Issues: Integrating Medical Knowledge with Intuitive Healing. This was taught by a very knowledgeable physical therapist and one of those rare gems in the U.S.: an M.D. who is also open to alternative methods of healing. One of the most profound lessons that I want to bring to my students is the fact that our thoughts, our beliefs, and our reactions to what goes on in the world around us has a direct link to our physical health. 

To put it very simply, the brain sends signals to every cell in the body. If our thoughts are anxious, stressed, or panicky, the brain will send out stress hormones to get us ready for fight or flight: our eyes dilate; heart rate and blood pressure increases; the body's energy and blood supply move away from intestines and other organs to go to the major muscles, heart, lungs, and brain so you can fight or run for you life. This is the sympathetic nervous system in action, and the body's reaction is the same whether you are facing a real live tiger or you're just stuck in traffic.

According to Dr. Christiane Northrup, if stress keeps the body in a constant state of fight-or-flight readiness, white blood cells get dumped into the bloodstream, the immune system and bone marrow become depleted, your skin becomes thin, your bones become weaker, your muscles and connective tissue break down, your body develops abnormal insulin metabolism, your tissues retain fluids, your arms and legs bruise more easily, your moods tend toward depression, and your adrenals become exhausted. This is often coupled with poor nutrition and impaired digestion, and can lead to infectious diseases, autoimmune disorders, and cancer. 

On the other hand if your thoughts are peaceful, if you can be in a difficult situation without spinning out of control, your parasympathetic nervous system is operating. It promotes relaxation and rejuvenation by conserving your body's energy and allowing vital organs to rest when they aren't being called into action. 

Northrup puts it like this: "Any thought pattern that engages the parasympathetic nervous system puts deposits into your health bank. . . and any thoughts that cause sympathetic nervous system activity makes withdrawals from that bank." 

Clearly it's not good to be stressed all or most of the time. But with our busy lives, what do can we do about it? We have to slow down. It's vital to our health, and without our health we can't enjoy our lives and our loved ones. We can't take care of our children and/or aging parents if we are falling apart ourselves. I think the following list is absolutely essential for every human being:

1. Realize that you are important and that you deserve time each day to care for and nurture yourself. 

2. Eat healthy food. Our cells are made up primarily from what we eat and drink. Are your cells made from whole, healthy, nutritious foods or are they made from McDonalds? (I'll write more about ways to eat healthy in the next article.)

3. Excercise. You've told me countless times: if you skip your yoga practice you can feel it in your body right away. Carve out time to practice yoga, take a walk ... whatever does your body good.

4. Relax. You know that running around from the time you get up until you drop into bed exhausted isn't working. This is no way to live. Not only is it not enjoyable, but it's detrimental to your health. Carve out time to relax. Meditate, watch the sun set, curl up in a comfy chair and read, take a bubble bath. 

The time you carve out for yourself each day will indeed be worth it. You will see and feel the benefits, and so will your friends and family. We have gotten way off track allowing ourselves to be so busy -- it's time to take back control of our lives and our time and start spending it in ways that are worthwhile and fulfilling. 

Namaste!

Sandy Pradas

We're back from Italy, and this retreat was an absolutely delightful experience! The combination of the vibrant city life of Rome and the serenity of the countryside in Puglia could not have been more perfect. Sixteen Joyful Hearts (technically 15, as Ann joined us a little later) arrived in Rome a little tired from the flight but eager to explore, so "Giorgio" took us on a walking tour. First stop: pizza! Then we went to the Trevi Fountain to admire the beautiful art, partake in the traditional coin tossing, and have the first of many gelatos. By the time we made it to the Spanish Steps, only Susan had the energy to climb to the top. After a little R&R, we met for a delicious dinner at Alex Cafe, a glass restaurant on the Via Veneto, and then walked to the Hotel Eden for a drink and live music in a lounge with a great view of the city. 

We had some free time the next day. Some explored, some shopped, and some slept. We met after lunch to begin the next leg of our adventure: traveling south to Puglia, an agricultural area famous for excellent olive oil and wine, fresh produce, friendly people, and relatively few tourists. Our destination was Santa Maria del Sole, a masseria (farm house) inhabited by a small commune of lovely souls who open their home to yogis from all over the world. As soon as we got out of the van, we knew we were in a special place. The air was fresh and pure, the beautiful white buildings were framed by ancient olive trees, and there was the promise of a delightfully tempting fragrance wafting from the kitchen. We had already met Salvatore, PJ, and Marco at the airport, and now we were greeted by Ilaria, Antonella, and Hillary, who showed us to our rooms. Later, we would meet Guilia and Comasia. Some of the rooms were trulli -- round stone houses with cone-shaped roofs, and others were part of the farm house. The building was from the 1600s -- the stone and brick frame still strong -- and it was lovingly restored by Salvatore. All of the rooms were clean, bright, and simply decorated. Ann and Dennis had a particularly interesting room. They called it their "hobbit house," as it was a trullo with a low archway that Dennis soon learned required ducking to pass through! 

After traveling such a long way, we needed yoga, so after checking into our rooms, we headed straight to the yoga studio. I've taught yoga in many amazing places, but this room had something really special. It was made of white-washed stone and had a rounded ceiling and many stone arches. It felt holy in there. I think the shape of the room contains and circulates the energy. I was surprised to learn that it used to be a horse stable, but that's also interesting, as horses are symbols of freedom and carrying one in new directions -- perfect for the energy of a yoga studio. We practiced every morning and every evening at 7:00, and the yoga felt even more delicious here. 

After yoga we headed to the porch for an outdoor, candlelight dinner. The food was vegetarian, and I was a little concerned because I knew that a lot of people in our group were not vegetarians. But this was Italian vegetarian, and I was relieved to hear people oohing and aah-ing over the appearance of the food and then moaning and groaning over its deliciousness. It was truly a magnificent meal. The secret is that all of the food is made from fresh, seasonal ingredients, and while cooking they listen to nice music to ensure that good energy and love goes into every dish. (I heard a lot of Snatam Kaur coming from the kitchen.) The olive oil was from their own olive groves, and the wine was produced nearby, as were all of the fresh cheeses. Produce is abundant in the area, so there's no shortage of fruits and vegetables. Bob told me that he would have never considered eating a vegetarian diet, but he was fully enjoying every meal and wasn't even going to eat the fish that they planned to serve us a few days later. (And he didn't -- he stuck to the pasta and veggies.) After dinner I was charmed by the way the residents sang songs while they cleaned the dishes.

The rest of the week was filled with a combination of free time, yoga, and sightseeing. For relaxation, we strolled along the quiet paths, lounged around the pool, and read books. Kate worked on a needle-point project, Sidney set up an easel and painted, Joan worked on pencil drawings, and Herb napped by the pool. The peace and quiet in the air really invited relaxation and introspection. Vicky and Susan took the bikes out, and Bob and Mary went on an interesting genealogy search to locate records of Mary's ancestors from the region, and Irene and Sally chatted in comfy chairs facing the olive trees. Everyone was very content -- the weather was beautiful, and we were in good company. We really enjoyed talking to the people at Santa Maria and learning about their lives. They were always warm, welcoming, and kind to us. One night we brought out the music after dinner and danced. We had a lot of fun, and Marco brought out drums and maracas to add to the festivity. We also found out that our host, Salvatore was a successful musician. You can find his cd on iTunes -- just look up Salvatore Passaro. He played "Il Mare" for us -- a beautiful song about the sea. It was also a lot of fun to watch PJ & Hillary, a young couple in the new stages of love. They were so sweet, and when they cooked us a fish dinner, Salvatore told us that it would be extra special because their love was absorbed by the food. 

We went to Franca Villa to see an Italian procession, and afterwards some of us stumbled onto a big festival -- the town square and several blocks were covered with colored lights for the party. We explored the lovely old town of Ostuni, and one of the highlights was meeting a friend of PJ's, Tonino Zurlo, who was an olive-wood sculptor and musician. We ran into him on the street and he invited us into his studio, where he spoke passionately in Italian about his art. (Jorge got to put his Italian lessons to use by serving as our translator, and he did a very good job.) Like Michelangelo, Zurlo sees the object inside the wood, and then he carves away the excess. He had many beautiful pieces, including jewelry, cooking utensils, and decorative pieces. I came home with a new spoon and ladle that will remind me of our retreat and of this interesting man every time I use them. We had lunch in Ostuni and were shocked by the Italian family style of eating. We were stuffed and ready for the bill, but more dishes kept coming. Our stomachs just weren't up to the task, although we gave it a good shot. How do those Italians stay so thin when they eat so much?

The roadsides in this area are dotted with trulli, and these charming homes look like something out of a fairy tale. As we traveled, Warren entertained us with a song and lesson that he's going to teach to a Sunday school. He invited critique, and we indulged him! We visited the town of Alberobello, which is full of trulli. This was the only place that we ran into a lot of tourists and touristy shops, but it was a must-see because of the interesting architecture, not to mention a good gelato place to refresh ourselves. We also visited a town called Grottaglie, which was strictly a ceramic-buying outing. The whole town seems to be making pottery. We found great deals on rustic, hand-painted pieces that will again be a nice reminder of our beautiful experience in Puglia.

I think my favorite town was Martina Franca. On the way, Bob asked Marco to edit a postcard that he wrote in Italian, which inadvertently provided a lot of laughs. We'll probably all be using "Not correct!" in an Italian accent at every opportunity. In Martina Franca we first stopped at a coffee shop, and had some of the best coffee of the trip. Cappuccino was wonderful here, and a cafe granita con panna was to die for: A small cup is filled with super-thick whipped cream. They make a well, which is filled with a strong coffee gelato, and then cover it with another layer of the whipped cream. This is coffee that must be eaten with a spoon and induces states of ecstasy with every bite. We arrived on market day and many vendors were selling their wares -- clothes, sheets, curtains, flowers -- it was an outdoor mall for Italians. But what I loved most was the farmer's market. It was a dream for me -- it seemed like miles of fresh fruit and vegetable stands -- colorful, ripe produced piled high with lively folks buying and selling. There were stations selling cheese, olives, meats -- anything you can imagine to eat that was fresh from a farm. I spied a crate of fresh zucchini flowers and pounced. I've always wanted to try them, so I brought a bunch back to the masseria, and they taught us how to cook them. (I'm thinking of growing zucchini at home just to get the flowers -- they are delicious.) 

On another day we went to the Ionian coast for a day at the beach. The water was a beautiful clear turquoise color, and we enjoyed a nice, sunny day. The clouds started to roll in around lunch time, so we went to a seafood restaurant overlooking the water, and again we were served family style, which meant a whole lot of food. Dennis celebrated his birthday that day, and we gave him a birthday aum. 

At the masseria, we had a 3-hour cooking lesson. I was expecting to learn how to make one or two things, but Comasia kept cranking out the dishes while Ilaria translated, and I walked away with 12 recipes! Only the hard-core cooks in the group lasted the whole three hours. Comasia was amazing and had many simple, but delicious recipes. I was impressed with the way that they don't waste anything in the kitchen. If they have left-over vegetables, they make a pastry dough and stuff the vegetables inside for a delicious new incarnation. Left-over bread is used for breadcrumbs -- dry crumbs are combined with parsley and parmesan for "magic powder" that is sprinkled on many dishes, and bread soaked in water is used to make soft crumbs for stuffed eggplant. Leftover brown rice is cooked with milk, cinnamon, and raisins for a delicious hot breakfast cereal, and leftover pasta is doctored up with more herbs and cheese and then baked in the oven for a new twist. Comasia stuffed our zucchini flowers with a delicate mixture of cheese and bread crumbs and then baked them in the oven. She made pizza with fresh tomato sauce, and showed us a new way to prepare zucchini and carrots. She really inspired me, and I've been cooking up a storm at home. 

Leaving St. Maria was bittersweet. We had a marvelous time, and enjoyed meeting our new friends and visiting a part of Italy that none of us had seen before. I decided that I definitely want to return. 

We went back to Rome and back to big city life, but as yogis it's easy for us to adapt to changes. We had dinner at Al 34, near the Spanish Steps. Delicious food, lively atmosphere. Some went to a jazz club afterward, and the rest of us went to sleep. Six of the group left the next morning, and the rest of us stayed two more nights. Jorge and I literally walked all over Rome, revisiting places we knew and discovering new delights to share with people on the next trip. On our last night, we all convened at Piccolo Abruzzo on Bob's recommendation. This was a perfect ending to our trip. The restaurant looked like what you imagine an Italian restaurant to look like, and as soon as we sat down they started bringing out dish after delicious dish. The wine flowed, the conversation was lively, and it couldn't have been better. We sat next to a couple from St. Louis who turned out to be yogis -- and get this: The woman asked if any of us had ever been to Kripalu. Coincidence? I think not. 

I feel very blessed. Beautiful people -- beautiful souls -- joined me on this journey, and we saw beauty everywhere we went and we enjoyed. We were fully alive, awake, and aware -- the place yoga leads to.

Namaste!

Sandy Pradas

Check out the Yoga in Italy page for more photos and videos! 

Most of the music that I play in class is mantra — ancient Sanskrit chants or hymns — set to soft, melodious music. I also listen to mantras accompanied by rousing drum beats or cool, funky rhythms. And if you’ve never attended a live kirtan, you should: The energy raised by the call and response of mantra must be felt to be believed. I once attended a puja where we chanted the 1,000 names of God. By the end, the energy in the air and in our bodies was electric. We were awake all night, extremely alert but happy and relaxed. The conversations ran deep. The power of mantra had left its mark.

According to yogic scholar, Georg Feuerstein, a mantra is “a sacred sound charged with psychospiritual power used as a vehicle of meditative transformation.” Some form of chanting has been used in rituals and ceremonies since the Stone Age. The universe is in a perpetual state of vibration; sound is a form of vibration; and the ancient Sanskrit language has a special vibrational quality. All of this vibration makes mantra yoga an effective practice in itself. It replaces “busy thoughts” with sacred sounds, and the vibrational and energetic qualities embedded in the words can help clear out old gunk in the mind and bring you to a new state of consciousness.

About a year ago I was taking one of Vandita’s classes at Kripalu, and she played a mantra CD by Shivanand Thomas Amelio. I was instantly struck — almost shocked — by its power. There were no instruments other than Amelio’s deep, amazingly resonant voice. These mantras are so pure and authentic that they can seep into all of the nooks and crannies and crevices of your being and work their magic. There is no need for a catchy hook to distract you.

If you’d like to hear a sample or order his cd, “Mantra Darshan,” click here: https://www.klaritymusic.com/Albumview.cfm?AlbumId=513

Remember that this is music with a purpose: Mantra is used for transformation. In the cd insert, Amelio says that those who’ve had little success with other forms of meditation can become deeply absorbed while listening to this cd or chanting along with it. I’ve used this cd as a meditation, and also play it during my yoga practice, while cooking or washing dishes, and lately with all the construction on the Beltway, I’ve been listening to it while sitting in traffic. I feel that soaking up all this spiritual energy helps to keep me in my higher self.

After listening to the cd a few times, you might find yourself drawn to a specific mantra that you want to hear over and over again. Go with it – working with a single mantra can lead to a powerful experience. You can benefit from listening, singing out loud, or singing mentally.

Sometimes students are wary of chanting mantras because they don’t know what they’re saying and they are concerned that they would be worshipping another God.  But the idea is that there is one God who goes by many names. The various deities, such as Shiva or Rama, represent individual energetic qualities or facets of God. Intention is everything – where you send it is where it goes. Even if you don’t believe in God, if you are sending your intention to your higher self, you will receive the benefits.

I asked Shivanand if he had any tips to pass on to you regarding the singing of mantras, and he emphasized trying to pronounce the words correctly to get the optimum vibration and resulting effect. “While intention is indeed paramount in the practice of mantra, I feel that good (not perfect!) pronunciation of the Sanskrit optimizes and expands one's good intentions, as the specific sounds touch certain energy centers in the body -- just as drinking peppermint tea will have a different effect from drinking chamomile. That said, purity of intention reigns supreme.”

To read more about Shivanand Thomas Amelio, click here: http://www.shivananda.net/content/view/17/27/

I encourage you to give mantra a try and see if it makes a difference in your life. Give it some time, and let me know what happens.

Namaste!

Sandy Pradas

Meditative writing is a technique that works wonders for me when I need clarification or direction. I keep a notebook that I call "Letters from God," and when I'm stumped by life or overwhelmed by a situation, I bring it to my meditation cushion. Here's how it works: I write down the question, e.g., "What should I do about this situation?" Then I set it aside and get into a comfortable position and start focusing on ujjayi breathing, (click here to learn ujjayi) bringing myself to a quiet, meditative state so that my mind is out of the way. I wait until I hear the inner sound of my own name being called, which signals that the answer is coming. Then I pick up the pen and paper and write down my name and whatever comes next. There's no thinking, no doubting -- just writing. I'm always amazed at how the answer flows out and how helpful it is. It's also helpful every now and then to go back and read my old letters. 

Try this technique for yourself. Remember -- don't think. You want the answer to come from deep within, not from the mind. 

Namaste!

Sandy Pradas

Last week one of my students told me that by the end of each class she feels like she's been given a drug, and she marveled over how she can relax so much more deeply than she can at home. She said she thought of Michael Jackson, and that maybe if he had practiced yoga he wouldn't need drugs to help him sleep. 

I know what she means about that drug-like effect -- nothing can relax me like a good yoga practice, and by the end I'm practically in an altered state and the relaxation is profound. What causes this effect, and why does it only happen in some types of yoga classes and not others?

I believe this profound relaxation is a direct result of deep, inward focus. I start each class by helping students to shed layers of tension and stress -- physical as well as mental/emotional -- and then I guide them inside, focusing on breath and sensation, and try to keep them there. I lead the postures in a deliberate progression: stress relief, intense focus, and deep relaxation -- all the while maintaining a deep, inner focus -- until they're ready to slip right into savasana. 

The mind is a like a drunken monkey -- always jumping about here and there -- but as we progress through the class, the mind becomes increasingly still. The point of putting our bodies in awkward positions is not for the body (although we get a secondary health benefit); the purpose is actually to quiet the mind. If you're standing on one leg with your body leaning forward and the other leg out behind you, the mind has to stop and put all of it's attention on keeping you upright. You can't multi-task in this position. All you can do is breathe and focus and try to stay steady, inside and out. And you learn that how you use your breath affects your strength, balance, emotional state, and ability to relax yourself. After a full hour or so of the mind being in a state of one-pointed focus, relaxation comes easily. 

Personally, I find it difficult to achieve this same result in practices that focus only on the body. Whether it's an intense physical practice   or a class where there are loads of adjustments or frequent stopping to talk about alignment, I find that I'm being pulled out of my center -- away from my inner focus -- and I don't get the cumulative effect of continued, deep inner focus. Focusing intently on something outside doesn't have the same effect as focusing deeply on the inside. It may leave me exhausted, but not relaxed. And if savasana is too short, then I don't even get the chance to enjoy the most important part of yoga. It can take 5 minutes to settle into savasana, so if it's only 5 minutes or less, it doesn't happen. I find that my 15-minute savasana/meditation time usually becomes everyone's favorite part of the class. It gives them the time to go deep and have a truly integrating experience. 

Of course, focusing the mind is a practice. New students may not be able to relax right away, or if you have an intense situation in your life, relaxing may be more difficult. But these classes are designed to make it possible for anyone who wants to try, and with practice comes results!

Namaste!

Sandy Pradas

Mind racing? Try this technique to slow it down: Practice dirgha and ujjayi breathing. (Click the tutorial on the "How Can Yoga Help Me" page.) As you exhale, say to yourself "aummmmmmmmm" in a slow and deliberate manner. Adding this mantra will lengthen the exhale, bringing more relaxation and creating more space between your racing thoughts. It also replaces your thoughts with positive energy. Once you have that down, add to it: As you exhale, say to yourself, "aum, shanti, shanti, shanti." (Shanti means peace.) 

Try it, and let me know what happens!

Namaste!

Sandy Pradas

In my last post I mentioned that by following a few simple principles of ayurveda, I lost 5 pounds without trying or feeling deprived. Intrigued, I kept reading more about ayurveda. Vasant Lad's book recommended a home detox program at the change of seasons, and I was pondering whether or not to try this when my friend Susan invited me to share a detox weekend at her beach house. 

She was inspired by recipes in Yoga Journal, http://www.yogajournal.com/lifestyle/2841, and I wanted a more ayurvedic-style detox, so we combined the two styles for a detox plan that included a variety of foods that were nutritious and easy to digest -- this meant making a more traditional kitcheri recipe and leaving out recipes with heavy spices and raw veggies. Since I have problems with low blood sugar, I've never been interested in juice fasts or other near-starvation plans, so I thought this would be a workable compromise. 

In accordance with my book (see the link below), I began preparing for the detox a few days in advance by giving myself a sesame oil massage every morning and drinking ghee. The purpose of drinking ghee was to lubricate my insides so toxins could easily be released from my tissues. I was supposed to drink 4 tablespoons, but this proved difficult because I am not used to eating butter. I decided that 2 tablespoons per day was enough. I also starting drinking triphala tea at night, made by putting 1/2 teaspoon of triphala powder into a cup of hot water and letting it steep for about 10 minutes. This is an essential detox aid with a very mild laxative effect. 

We started our detox weekend with a "cocktail" of beet/watermelon juice served in wine glasses. Yum! This is one of my favorite juices. It has a beautiful color and beets are excellent for cleansing the blood. For dinner we ate small portions of kitcheri and steamed collard greens with miso-tahini dressing and drank herbal tea. We ate slowly and with awareness. After a few hours of girl-talk, we did some restorative yoga and drank our triphala tea. This was the hardest part of the entire detox plan. Triphala tea does not taste good and there doesn't seem to be anything you can do to change that. Adding lemon or ginger or honey only seems to make it worse. I've found that using only 1/4 of a teaspoon is more tolerable, but I suppose less effective. 

Because I eat a healthy diet of mostly fruits and vegetables and a little fish, I wasn't expecting to feel any changes from the detox diet, but when I woke up in the morning I was tingling all over. I had an enormous amount of energy and bounced right out of bed, ready to take on the day. (This was highly unusual for me -- I am not a morning person.) I could feel Prana vibrating in every cell -- it was similar to how I feel after doing the deeper yoga practices. I found Susan in the living room, and she was feeling the same way. Is kitcheri really that magical? Or was it the combination of what we didn't eat combined with eating high-energy food, relaxation, and yoga? I'm sure that going on retreat had a lot to do with it. We removed ourselves from our busy lives, so there was no stress and nothing to do except take care of ourselves.

We spent the rest of the weekend doing yoga, eating quinoa with flax seeds and dried fruit, Ocean-veggie stir-fry, carrot-ginger soup, and drinking almond milk, herbal teas, veggie juice, and the dreaded triphala tea. We read, meditated, and had a lot of good conversation. On the afternoon that we had soup for lunch our energy started to wane from the lack of solid food, but after a nap and a snack we felt better. We both noticed that we were more flexible than usual in our yoga practice and were able to go into deep meditation more quickly. We realized that the food we eat -- and the food we don't eat -- makes a huge difference in how we feel. What we put into our bodies effects us on a cellular level. If we could experience these changes in just a weekend, imagine how paying attention to your food would affect the rest of your life...

Namaste!

Sandy Pradas