So many of the yoga asanas and pranayama (breathing techniques) that bring heat to the body also serve the purpose of engaging the fourth chakra, or heart center. A primary example includes backbends. Although they can be challenging, they are the perfect antidote to modern life, which places us in deeper and deeper versions of the crouch. In yoga, we call this 'shlump-asana', in which the shoulders cave inward, blocking our ability to breathe deeply and more importantly, blockinng the heart from expressing fully.

As we know, our physical and emotional states are deeply linked. When feeling down, it is amazing how rejuvenative just standing up straight can be. Clasping the hands behind the back and taking a slight lift of the chest can help you feel the vitality of the support muscles of your back, the spaciousness of your lungs, and the openness of your heart.

Another easy version of a backbend, which can be done anywhere, involves letting the spine drape over the back of a chair. After a day of sitting, let yourself lean back, take a deep breath into the sternum, allow the ribs to expand, and feel your shoulder blades connecting. This can be taken to whatever degree feels appropriate.

In class, practice Salabasana (locust pose), Ustrasana (camel pose) and Dhanurasana (bow pose). Over time, this practice of opening your heart will contribute not only to changing your posture but also to the development of compassion. In just this way, the physical practice of asana can change not only the shape of our bodies, but also our outlook on the world and the way we interact with other beings.

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying.

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are notorious for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Prep time: 20 minutes
Cooking time: 10 minutes
Yield: 2-3 servings

Ingredients:
1 can of black beans (or pinto, red, kidney-your choice)
1 bunch collard greens (or kale, spinach-your choice)
your favorite toppings, such as salsa, avocado or guacamole, and sour cream

Directions:
1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
3. Wash and chop greens (you can use the stems, too) and add to boiling water.
4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
5. On a plate, arrange a portion of the greens, top with a portion of the beans, and finish with toppings of your choice.

The practice of Metta, or Loving-kindness, involves sending love to all those around you. While we may find that practice easy for those who are already warmly in our hearts, Metta asks us to also offer our love to those for whom our normal feelings are not so loving, and even to those who are neutral. No one is excluded, including yourself. As you sit for meditation, you can breathe in the image of the person, then breathe out your feelings of love and compassion. You can start with a particular individual, and expand outward, or start with a universal thought and focus to specific individuals.

When you gain comfort with this practice, try to take it off the mat and into the world. I have enjoyed creating a mantra which encompasses my thoughts of loving-kindness, setting it to song, and humming it to myself as I go about my daily life. Oh, and remember to smile.

In case you need some inspiration from others who have mastered the art of compassion, here's a list of my favorites. When you find yourself tired or despairing, ride on their inspiration and know that as you love others, you feel that pure love within yourself. That's the true message of the holiday.

Have a love-filled Valentine's Day.

Amma
Neem Karoli Baba
Jane Goodall
Julia Butterfly Hill
Saint Francis
Krishna
Mot her Teresa
Baha'u'llah
Buddha
Mahatma Gandhi
Martin Luther King, Jr
Devi
Yema ya

Intro to Ashtanga - A 6-week Series

Sundays 4-5:15pm, Somerset studio

Starting February 4th

The Introduction to Ashtanga series is open to complete beginners, those new to Ashtanga Yoga or anyone wanting to enhance their current practice. Students are introduced to the basic concepts of asana practice - Surya Namaskar (sun salutations), breathing (Ujjayi Breath) and energetic locks (bandhas) - in the context of proper alignment.

Use your class cards!

Staying Healthy with Aromatherapy

Friday February 16th 7:30-9pm, Basking Ridge studio

Essential oils can improve your health & wellness. Come discover:

~ How essential oils work
~ How to choose therapeutic quality essential oils
~ Preventative use of essential oils
~ Essential oils for common conditions

And enjoy some delicious snacks made with essential oils!

Cost: $25

Call or email today to reserve your spot!
info@centerspacestudios.com
732 246 9642