Monthly Archives: March 2018

Foundational Favorites

matrikaReported by Matrika (Marlene) Gast

“Alternate Leg, using the ‘plain vanilla’ alignments, is my favorite,” says Betsy Ayers, CYST. “I learned it nearly 20 years ago when I first became a Svaroopa® yoga student. Getting its full benefits has been a slow progression. But after years of practice I do now feel a shift in my tailbone, moving and aligning on its own. It’s simple, with no effort on my part. I had to have trust, and I had good teachers.


“Feeling my tailbone release tension and lengthen has been so rewarding. My hips level and I enjoy the stability in my low back. Even though with years of Advanced Teacher Training, I still like standard Alternate Leg best. In classes, I notice beginners think they have to pull, when all you do is support your leg in an easy angle. Although they don’t get the full experience for a while, I know from their eyes they’ve still gotten a profound change.”

“I don’t really have a favorite pose,” shares Margaret Hofacker, a new Foundations Grad. “For me, the best was the Foundations immersion experience, being part of a such loving community for all those days. I especially enjoyed understanding and learning to apply the detailed information about alignments and props for all the poses. And I am very thankful for the ‘moving in’ and ‘moving out’ words for each pose.”

Vicky Osborn describes, “My favorite is , Digestion Pose.  It gives me a feeling of easy stability, where I just sit for myself. Sitting in it is sustainable. It doesn’t aggravate my sciatica.  I digest my thought processes as well as my food. More than any other seated pose, Vajrasana feels like coming home. Sitting in Vajrasana for meditation is much more ‘native’ to me.  I feel stronger in my Self.”


These three Boise ID Svaroopis just completed the Foundations of Svaroopa® Yoga course. It was my second Foundations as a student, though I’ve also assisted in a few.

My favorite pose was Shavasana, with Swami Nirmalananda’s long Guided Awareness. I savor the memory of my journey inward to ever deeper dimensions. After that experience, the world clearly shone with the Light of Consciousness.

Learning to Practice the Yamas


By Janaki Murray

Aparigraha, non-greediness, is the most challenging yama for Westerners. I find that it infiltrates all areas of my life in some way, bringing up “subterranean mental and emotional stuff.”

Monopoly Greed

I live in a society that has so much and constantly attempts to cultivate desire for more and more — and yet more. There sometimes seems no end to greed. I see my mind grasping for things I don’t need. I already know I won’t be satisfied when I have them. I’ll just move on to the next thing.  It is made even clearer to me when I leave the city and live out in the countryside for periods of time. Life becomes simpler and my desires and accompanying greediness plummet to zero (well, almost). Aparigraha is so much easier there. I am truly affected by location.

When I read Transcendent Morality, I realize I really need to work on this yama.  And I am grateful for the reminder to cultivate the opposite when my mind is grasping and churning. Swamiji and Vidyadevi recommend this practice as described by Patanjali’s Yoga Sutras 2.33: “When your mind is disturbed by improper thoughts, remedy it by cultivating the opposite.”

So how did it go for me? Unsurprisingly, it worked – really well and easier than I expected.

Firstly, I realized I am not as greedy as I thought. I had a long held, irrational belief that went something like: “I have a lot; therefore I must be greedy.” It was important for me to recognize that I am not necessarily exercising greed. I realized that I usually don’t act greedily even given many opportunities. I seldom overeat. I have a modest wardrobe and very little jewelry. I rarely go shopping. I have an ordinary ten year old car. I realized I am having many greedy impulses that I am not acting on. I realize I have been applying myself to this yama for a long time, and I am being too hard on myself. In Just Don’t, the February Teachings article, Swamiji and Rukmini caution us not to be too hard on ourselves while learning to practice the yamas.

Piglet and Pooh Gratitude

I recognize that guilt is the “subterranean mental and emotional stuff” that aparigraha stirs up in me. I feel guilt because I have so much and others do not. It was, and is, easy for me to cultivate the opposite to my feelings of greed and guilt, as advised by Patanjali. I decided their opposites are respectively contentment and gratitude. The effect is instant and complete; calming and quieting my mind and bringing me back to my own Self. As I have grappled with aparigraha, I’ve found much peace in this simple formula. I have gained in capacity to apply this yama in the way the Great Vow intends: with everyone, everywhere, any time and in every situation.

Yet I also have to remember to not be too hard on myself!

Shaktipat Experiences

vibhuti-2Reported by Varadananda King

“Things begin to change from the moment I have the intention, ‘I think I will go to Shaktipat,’” reports Devananda (David) King.  “Swami Nirmalananda begins her work in me. Next, I sign up and make travel plans, and things really start to heat up. I feel more aware of the presence of Grace in my life. With my recent Shaktipat Retreat, I began to feel a slow inner heat as the date approached.

Devananda 4“At the opening session Friday night, I felt great anticipation as our weekend schedule was laid out. By mid-morning Saturday, we were in full swing with arati, chanting, the first Shaktipat and the anticipation of an Ashram lunch. I felt myself lighten, my eyes widened, everything looked clearer and brighter, and we were just getting started.”

Natesh (Nick) Vassiliadis traveled with Devananda to attend the February Shaktipat Retreat.  “Walking into the retreat I was nervous, unsure, afraid, and full of questions. This was my first time ever doing any meditation practice. Mostly everyone else there were veterans. I felt like I was walking into the Amazon rain forest without any gear.

Nirmalananda in India (3)“Pushing my anxiety aside, I made friends and talked with a lot of the other yogis. Everyone was very nice, so I began to feel that nothing could go wrong. I expected that if I had an issue I would be smothered in help and support. Seeing Swami Nirmalananda was amazing. Her demeanor was captivating, her voice laced with wisdom and profundity. I wanted to ask her about my personal problems, but had little chance to do so.”

Devananda continues, “The weekend was artfully crafted to give yogis of all experience levels entry into Divine introspection and Self-awareness.  We had live performances on harmonium and drum, and chanted Sri Guru Gita each morning. Swamiji gave us the teachings of our lineage as only she can deliver, with lots of love, laughter and peacock feathers.

“How the science of awakening manifested in each of us was most important. The flow of events masterfully primed everyone and maximized their capacity to receive. I could see that the new people were visibly changed. The regulars deepened and became more established and composed. I personally felt a new avenue of relationship open up with Swamiji and the world around me. Anything can happen at the feet of the Guru. That is why I am forever grateful for what she has given me and all she has to offer our community.”

shaktipat-retreat.jpg“The Shaktipats were crazy!” exclaims Natesh. “The first one was simple. Although I didn’t feel much, my meditation was very peaceful. The second one was way better. I had a profound realization while meditating. That night I felt lifted up to a higher awareness, closer to Consciousness than ever before. The last Shaktipat was the craziest of them all. The energy was intense. During that meditation I felt expanded, and I felt Oneness. Toward the end, I realized all the questions I had on the first night had been answered — by my Self. I felt complete, at the end of a maze. There was no looking back. It was truly one of the best weekends of my life.”

Ayurveda Practices for Spring

binduBy Bindu Shortt

Aaahhh, spring — bulbs push through the thawing soil, trees and bushes bud, and the sun shines longer each day. Seeking to refresh and renew, all of nature is awakening from winter’s hibernation. In Ayurveda, spring season is called “kapha.” It derives from two Sanskrit words that mean “water” and “flourish” or “nourish.” Qualities of water increase, both in nature outside us and in nature inside us, to nourish new growth.

Our yoga-buddies in the southern hemisphere are enjoying the beginning of fall, explained in a recent blog.   In the northern hemisphere, we are coming out of winter, which is vata season. Inside, we have accumulated vata energies of dryness, cold or feeling vapid-and spacey. In reaction to these excesses, your body may be producing more mucous, in the form of colds, flu or allergies now. You may be holding extra weight from the winter or find that your digestion is really sluggish. As we switch to kapha season, your body-mind wants to clear out the excess qualities from winter to be able to live harmoniously with those of spring. This means a nurturing time of renewed energy, vitality and cleansing.

Ayurveda offers some ways to clean and nourish in springtime. These simple lifestyle practices support your body’s innate capabilities to do both. First, eat your biggest meal midday. At this time the fire of digestion burns hottest. It will also maximize cleansing at a cellular level. Keep breakfast and dinner lighter. For example, eat cooked fruits and grains for breakfast, and soups and light breads for dinner.  Favor the bitter, pungent and astringent tastes. Americans are more familiar with the other three tastes — sweet, sour and salty — which pacify vata during winter. In spring, however, we need the other tastes for cleansing.

All leafy greens are bitter, and are best cooked. Asparagus, beets and fennel are also considered bitter. For herbs and spices, bitter turmeric, cumin, and fenugreek all help the body to cleanse from within. Pungent includes the tastes of onions and garlic as well as black pepper, cloves, mustard seeds, and ginger. Along with these pungent ingredients, include the astringent taste. It is found in pomegranates, lentils and beans, quinoa, spinach, apples and pears, avocadoes, and sesame seeds as well as the spices fennel, coriander, and parsley. These foods help to dry up excessive mucous. Throughout spring, use these foods liberally, still keeping most of your meals cooked (not raw).

Begin to rise earlier, just as the sun is doing. Being up by 6 am will help you ride the 6 to 10 am kapha waves of energy, rather than sink into them, accumulating sluggishness and lethargy. Resist the temptation to nap during the day. If you do need to nap, do so sitting propped up, which will keep your body from going into a false sense of nighttime cleansing. Lying down to nap during the day will only leave you more toxic when you wake up.

Keep your daily self-massage going. Even add a second layer to it. Do dry massage first, to deeply stimulate your lymph system to move toxins on through. You can buy a pair of dry massage gloves at the pharmacy. Then you will be ready for the oil massage.

In Ayurveda wisdom, spring is a season of both cleansing and nourishing. Spring Asparagus Kitchari will give you both, helping to release any spring fluid buildup in your tissues and joints.  It’s nice with papadum or homemade chapatti, and serves 4:


1 pound fresh asparagus, rinsed and cut into ½ inch pieces

½ cup rice

½ cup split mung dal

Pinch of saffron

½ teaspoon cumin seeds

½ teaspoon fenugreek seeds

½ teaspoon ground cumin

2 tablespoons ghee


Rinse together the ½ cup rice and the ½ cup split mung dal, soak for at least 30 minutes and then drain.

Dry-roast a good pinch of saffron.

To the roasted saffron, add ½ teaspoon cumin seeds, 1½ teaspoon fenugreek seeds, ½ teaspoon ground cumin, and 2 tablespoons of ghee. Sauté until the cumin gives off an aroma.

Add 1/4 cup chopped onion to the spices and ghee, and sauté until soft.

Add the soaked, drained rice and dal plus 6 cups of water or vegetable broth. Bring to a boil. Then lower the heat to medium, and cook for about 45 minutes.

Add 1 pound of rinsed fresh asparagus, cut into ½ inch pieces. Stir gently. Cook another 15 minutes.

This Stuff Works!

Swami - blue chairBy Swami Nirmalananda

I love when new students come in with pain!  Whether it’s physical, mental or emotional pain, and even most medical diagnoses, Svaroopa® yoga helps.  A recent group of Yoga Teacher Training (YTT) students reported that Svaroopa® yoga has helped them with numerous conditions:

  • Sciatica
  • Swayback
  • Mental Clarity
  • Low Energy
  • Overall Wellbeing!
  • Carpal Tunnel
  • Left Knee
  • Energy Level Increase
  • Arthritis In Lower Back
  • Sciatica
  • TMJ Disorder

Yoga Therapy Intensive Adjustment 1Do we give each student different poses for their different conditions?  No.  Of course, we have therapeutic protocols, which we can apply one-on-one to speed the healing process, but in classes we work with the basics:  breath, spinal decompression and the inner immersion into Source.  It’s both simple and profound at the same time.

This same group added in their personal stories:

“I have a great deal of anxiety which svaroopa has helped me with a great deal.”

“I had trouble with pre-rheumatoid arthritis which stays in control with turmeric, diet, yoga, and rest.”

“Svaroopa has helped me with many conditions but mostly chronic pain and anxiety.”

“it has helped with severe back pain significantly and prevented a major surgery.”

“Gosh, I got hooked on Svaroopa yoga because it helped with back pain and anxiety.”

“It continues to change every aspect of my being in a positive way.”

Heroes Post Seated Yoga 1How does it change all these conditions at the same time?  Simply by working on their common cause.  When you decompress your spine, everything in your body, mind and heart responds — positively, quickly, powerfully.  Every chiropractor and osteopath will agree and loves to help you with it.  In Svaroopa® yoga classes, we teach you how to do it for yourself.

But you have to do it!  If you know how, and you don’t do it, it doesn’t help you.  Why are the YTT students reporting such amazing results?  The reason is that they do more yoga than most of their students.

Do more yoga.