A Tantric Way of Dealing with Pain

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Does it hurt?  Can you do something to get rid of the pain?  No?  No problem.

You can remain content and relaxed in the midst of any experience. Including pain, sorrow, fear, or anger. Hang on… nobody said it’s easy, but we categorically say that it is possible. And not only that, it is possible for everyone.

rocksOne way I know of dealing with pain is amazingly simple: To directly experience what is happening, in a steady and concentrated way. In other words, to meditate on the source of the experience.

I have been using the Tantric meditations to deal with chronic pain for years. And, although the pain hasn’t entirely gone away, a lot of the side effects (mental anguish, fear, or other physical tensions) have disappeared.  When my knee hurts I can accept it and remain relaxed, so it doesn’t cause me any real disturbance.

Of course, if you don’t know the cause of a pain, it’s best that you seek prompt medical advice. But, if the pain is already there, you might as well meditate on it on your way to the doctor.

You will find that many pains actually disappear when you experience them in this way. Or the quality or intensity of the pain may change. Or it may move, or get smaller.

How does one do it? Simply by going to the place of the disturbance. Locate it physically with your mind, and then experience it with curious detachment. Experience it, not like you want it to go away, but like you want to know about it. Where is the center of this sensation? How big is this area? Explore it like an objective investigator; or watch it like you watch a film.

We experiment with this method during the Tantric Tuesdays at KiKi, for example, feeling a tension during a yoga pose.  We also practice some of the meditations that (like Antar Mauna) cultivate this ability of detached experience, or (like Tratak) teach the mind to concentrate intensely on one point.

I recently visited a friend, who’s also been coming to my guided moments.  I found her in a desperate state due to an intense headache.  Although she has only practiced for a few months, she has been very consistent and regular, so I felt that the meditative approach would help.  Below I transcribe her impressions of what happened next, written the day after.

I woke up with pressure in the head. Something very usual for me since I´m eight years old. Lucky that since I´m a teenager I can take medicine against it. And I do, immediately, with the first signs of pain. So hard is it for me to resist the pressure, the burning and stinging at my forehead. So with 3 pills per day I get over it and stay 2-3 days without pain, and can continue my daily life …. Therefore, I always have medicine in my handbag. Always!

 

But this morning I received a lovely massage from caring hands and I felt I din’’t want to swallow the pill. The pain got worse and then my stomach rebelled, so it was too late to take a pill. Ohhh I wanted to hit my head against the wall, like I did as girl, when the pain was unbearable.

 

I actually do not remember how I got on the chair in my room. I just remember this voice guiding me into my body, the stillness inside…. Ohh the throbbing got so heavy.. But I trusted and followed the guidance into the movement of my breath. I felt how my body was relaxing little by little, and at the same time the pain in my head became more intense. And I was guided directly into this pain. I felt the pain coming in waves and my tired body, leaning forward devoting to these waves. There was only pain and heaviness, and it felt eternal. I was awake and at the same time like sleeping, sitting on the chair. Until… Hari Om Tat Sat.

 

I just observed how my body laid down on the bed beside the chair. When I woke up, my head was completely free! I could not believe it, and noticed how I started to search for the pain. But quickly I dropped this idea and enjoyed my day.

 

Kathi hasn’t had any more headaches in the two weeks since this happened.  But she claims to be eagerly awaiting for another episode, so she can try this method again.  She also says that this experience has completely changed the way she approaches any pain or unpleasant feelings:  Now she meets them as their curious explorer, rather than as their victim.

On another post, we will write about the mechanisms that make this shift in the experience of pain possible.  For now, just take our word that it works.  Or come and practice it yourself to find-out.

Pedro teaches Tantra yoga and meditation at English Yoga Berlin.

So you want to be a yoga teacher?

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Making yoga in Berlin more accessible

Small yoga classes in Berlin

At English Yoga Berlin, we get several email requests a day from brand newly-trained yoga teachers to join our team. Unfortunately, we can’t accommodate all of their requests. We pride ourselves on remaining small and community-based, because we believe small classes are especially beneficial to people who are new to yoga or those who want to advance their practice in a safer environment. At larger studios, there may be more opportunities for new teachers, but also more competition.

So you’ve got a 200 hour teacher certificate. What do you do next? How do you start?

Put yourself out there. Get to know the studios in your city. Attend classes to find out if it’s a right fit for you. Try out different studios, maybe the atmosphere is different? Once you find one you like, become part of their community. Do a work exchange, like cleaning or working the front desk. Get to know the other teachers, perhaps they need assistants some time. What does not work is writing unsolicited emails. No matter how amazing your youtube videos or your previous work experience is, nothing beats face-to-face contact. Your email will just get a standard response, if any at all, and be forgotten. This process can take some time, so be prepared to have another job to pull you through until your yoga career takes off.

Practice. Practice. Practice.

While you’re trying out different studios, keep up your training and practice teaching. Some newly certified teachers have already had years of teaching practice before they started their teacher training, and some are just brand new to yoga. And of course, many are in-between. Not only does this help you gain more confidence as a teacher, but it also helps you to build up your clientele. A yoga studio looking to hire new teachers will ask how many students they can bring to the studio. Start by teaching friends in your living room, and they will tell their friends, and that’s how your student-base grows. By-donation outdoor classes in the warmer months help to gather interest by passers-by. Once you’ve built a small following, you can begin to rent space for weekly classes or workshops.

Self-promotion.

Most people don’t equate becoming a yoga teacher with requiring marketing skills. But these days, almost any job field does. Being a yoga teacher most often means being self-employed. The work is precarious. It ebbs and flows with the popularity of yoga in your area, how many yoga studios there are, and how well you can promote your classes. Some months will leave you dry, others will be overflowing with abundance. If marketing feels overwhelming, you can start small. Make your own flyers or business cards to pass around. Start a website. If you can’t afford it, there are many free options available, even a simple blog or Facebook page does that extra bit.

Will I earn enough to make a living?

That depends. If your lifestyle has a lot of expenses, you may not be able to do it. If you are happy living a modest lifestyle and saving when you need to, it’s more possible. If you move to a small town that has no yoga studio, and people have been waiting for you, you could be very lucky. Mostly though, and especially in bigger cities with tonnes of yoga studios and budding teachers, the chances are slim. Most teachers have other jobs on the side or a partner’s support. One way that a lot of studios and established teachers earn money is through offering yoga teacher trainings. And eventually, established teachers do guest appearances and special workshops, and can get more renowned in the yoga world. Being a yoga teacher is more than simply teaching yoga.

English Yoga Berlin offers different types of Yoga in Kreuzberg. We have small yoga classes that encourage an intimate environment and increased awareness. Check out our schedule to attend a class of Vinyasa Yoga, Tantra Yoga and Hatha Yoga in Berlin.

Happy Everything from English Yoga Berlin!

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English Yoga Berlin would like to wish you a Happy Everything!

Some people are celebrating Easter today, others are celebrating the public holiday and chocolate eggs that come with it. Regardless of your beliefs, this is a vibrant moment of the year with lots to celebrate.

Photo by Fern

Photo by Fern

We, at English Yoga Berlin, are celebrating the end of winter, the budding trees, the returning bees, the changing winds, the first brave flowers and the time change. We are celebrating the idea of coming out of our winter cocoons and dancing in the wind. We are celebrating the big bonfires that yesterday were lit all over Berlin to honor the seasonal change.

Spring is affecting us all and we are personally welcoming it with open arms!

Every day we see our yoga students come in with lighter hearts, an extra rhythm in their step, more humour in their talk and beautiful smiles.

So today we take the opportunity to celebrate everything – including you! We would like to thank you for your commitment and support to our English yoga studio in Berlin. In the past years, we have got to know so many amazing people, from different countries, from different stages in life, with different ways of lives… and we have found that each and every one of you have enriched our lives as yoga teachers and as people. Thank you for taking on this amazing adventure that calls us to travel inwards and experience yoga. Thank you for your bravery. Thank you for being you!

Happy Everything!!!

English Yoga Berlin offers different types of Yoga in Kreuzberg. We have small yoga classes that encourage an intimate environment and increased awareness. Check out our schedule to attend a class of Vinyasa Yoga, Tantra Yoga and Hatha Yoga in Berlin.

English Yoga Berlin – Spring Offerings

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Just remember in the winter
far beneath the bitter snow
lies the seed that with the sun’s love
in the spring becomes the rose

– Janis Joplin, The Rose

 

Greetings Yogis!

Here are some seasonal updates from all of us at English Yoga Berlin. We are bringing on Queer Wednesdays, a new workshop series for yoga and the lower body, and lots of fun new knowledge from courses that our teachers are attending!

Queer Wednesdays

Juli and Kanchi are bringing two new weekly classes on Wednesdays that prioritize a space for queer and trans* people to practice yoga. Click here for more details!

Pedro’s Return!

Pedro will be returning to us at the end of March bringing back Tantric Tuesdays and lots of new workshops at the Lab! Check out our schedule for more info!

Restorative Yoga Workshop Series

Juli is guiding six Yoga workshops for the lower body, based on techniques from Svastha Yoga Therapy. The workshops have a specific focus on the feet, knees, hips, lower back, menstrual pain and everyday activities. Workshops are held on Sundays 18.00 at The Lab. For a more detailed description, click here.

Growing as Teachers

We are currently expanding our knowledge through attending two new courses: Yoga Anatomy and Yoga therapy. We’ll be bringing some changes into our teaching methods at our regular yoga Berlin classes. Come and experience new ways of breathing, protecting your back, and taking care of yourselves!

We continue to be thankful for your practice and your support. We wish you a good transition into spring, lightness and end of winter!

Breathe Like a Baby- or Don’t?

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Image courtesy of Sura Nualpradid at FreeDigitalPhotos.net

Image courtesy of Sura Nualpradid at FreeDigitalPhotos.net

I have often heard yoga teachers use babies as breathing models. “See how their bellies move up and down when they are sleeping?” “Babies haven’t learned the restrictions of every day life that changes our breathing.” “They don’t hold in their breathing, it just flows.” These are just some of the common phrases that come out in yoga classes.

Although I agree that babies have something magical in the way they are first experiencing the world, a study  has shown that babies have to work quite hard when it comes to breathing the first year of their lives.

In order for babies to be able to get through the birth canal unharmed, they need a higher elasticity in the rib cage. This means that the rib cage is too soft to easily support their respiratory system. As they grow older their rib cages will become hard and stable allowing better support in breathing.

Babies need to double their size within the first months of their lives. To do this, babies need a higher oxygen intake and a faster heartbeat amounting to a higher metabolism. They got to breathe way more than adults to keep those little bodies growing.

During pregnancy, babies can not use their lungs. Their blood bypasses the lungs by going directly from the right side of the heart to the left. Not having ever used their lungs means that when they will take their first breath ever, those lung tissues will be quite stiff and out of use… making breathing much harder for them.

Finally, babies’ nervous system, which regulates the frequency and coordination of breathing, is often still maturing in the first months of their lives. This leads to a lot of uncoordinated breathing and irregularity in breathing frequency.

All this goes to show that babies have a harder time breathing than adults. Babies’ respiratory system tends to mature along with their postural skills, therefore taking about a year before they can breathe in a more effortless way.

“Breathing like a baby” is not only impossible when one is an adult, but it is also undesirable! It is a relief to not be struggling with so many aspects of our anatomy just to get a breath in. Our adult lives bring other challenges instead. For example, we, adults, get stuck in our breathing patterns that often reflect the emotional patterns we have created. And that is where our focus should lie in. Can we change our breathing habits, not to one of a baby’s, but to one that allows more freedom so that we can experience other aspects of our emotional world?

All of Pinelopi’s yoga classes are in English. She teaches pregnancy yoga and hatha yoga in Kreuzberg, Berlin. Pinelopi is an injury conscious yoga teacher and will be happy to assist you before and throughout the class with tailored variations for your yoga poses. She believes that the increased awareness cultivated in her yoga classes together with the suggested variations for your unique body, make a difference both to practicing yoga in daily life and to the yoga benefits you take with you after class.

Queer Yoga Wednesdays

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Queer* Yoga Wednesdays started as a collaboration between Kanchi and Juli to bring two queer yoga classes together in one evening. We called it queer Wednesdays to prioritize a space for queer and trans* folk. Allies and other misfits are welcome.

As of May 2016, Kanchi returned to Freistil Yoga, and Juli continues to teach a Queer* Yoga Flow class on Wednesdays at the English Yoga Berlin, Görlitzer Str. 39, Kreuzberg Yoga Studio.

When: Wednesday at 10am-11:30am (10h – 11.30h) Queer* Yoga Flow

Prices: Community Class prices for low- / no-income folks, Regular prices for those who can afford it

Why “Queer” Yoga?

In western contemporary society, yoga classes can often feel excluding to those of us who are not middle-class, white, thin, flexible and cis-gendered. A common misconception is that if you don’t look like the person on the cover of a Yoga Journal, then you are probably doing yoga so that you can work towards that ‘ideal.’ For those of us who don’t, it can be discouraging to even attend a yoga class, knowing that we might be seen that way by others in the room.

When the room is filled with stereotypical “yoga-bodies” and unawareness of heterosexual and cis-sexual privilege, it can make some queer and trans* people feel uncomfortable and unable to focus on their own practice. And often the language used in mainstream yoga classes can be very hetero- and cis-sexist. As queer yoga teachers, we can take the first step in making the space (and the practice) more queer and trans* friendly.

queer yoga

Juli teaches Vinyasa Flow

Vinyasa Flow Yoga

Vinyasa Yoga is about breath-synchronized flowing movement. This particular class focuses on strength building and promoting awareness of one’s own ability at the present moment to move comfortably and freely while carrying one’s own weight. This class is open to both beginners and experienced students, as well as those with injuries, chronic pain or limited mobility, as options and modifications for poses are offered by the teacher. Read more about Juli.

 

 

Kanchi teaches Body Positive Yoga

Body Positive Yoga

This class is for all shapes sizes genders and ability levels, including beginners. Kanchi took up the practice of yoga almost 20 years ago and found that the physical practice and the philosophies allowed her to develop a positive connection with her body and healthier approach to dealing with emotional challenges. She completed her 200 hours training in Feb 2015 and her yoga for all 25 hours training in July 2015. She specialises in working with queer, trans and bigger bodies, but her classes are open to anyone who wants to develop a more positive and healthy connection with their body (and therefore themselves).

 

 

 

Tips for starting your personal meditation practice

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meditatorOne way to describe meditation is that it is to experience what is happening, like we’re watching a film, rather than like we’re the protagonists. To witness with detachment. And then, behind the stream of impressions, you discover the one that is witnessing. It’s like coming home.

There’s very many meditation techniques, from all parts of the world and times of history. One of the most popular is to just sit quietly following the free-flow of breath. Although some meditations use movement, many of the best meditation practices for beginners rely on sitting completely still.

Today, with phone apps like Headspace, endless amount of guided meditations in YouTube, audio files, books, etc., it is not too difficult go get into meditation. These learning and practicing aids are good and useful, but there’s no substitute for the direct guidance of a teacher, and the inspiring energy of a group of meditators sitting around you.

Once you choose a method, and maybe a class or a group of friends to meet regularly with, you may want to set a few minutes of each day to “come to yourself”. Having a daily (or semi-daily) meditation practice, as short as five minutes, will simply change your life. You’ll be wondering how you lived so long without it.

Here’s some things to consider if you want to try it out at home. Think of it as an adventure, an exploration of the inner landscape. Each day, you sit for a few minutes to go into another dimension for a little tour.

  • Find a suitable space, away from disturbance or too much activity. Make yourself a little corner for you and your meditation.
  • Find a suitable time. The best time can only be determined by you. Maybe link your meditation practice with another activity that you must perform each day (do it either before or after that activity).
  • Set a timer, so you don’t have to think about it, but also so that you meditate just the amount of time you decide.
  • Do it on a fairly empty stomach.
  • Do it without caffeine or sugar highs.
  • Consider your pose. If you sit on a chair, don’t lean against the backrest and have your feet flat on the floor. However you sit, have a straight back and, most importantly, be comfortable. When your body distracts you often from the meditation, then you know is time to review your pose.
  • Remain still. The stillness of the mind is easier achieved and maintained when we don’t move the body. The simple act of being still (not acting) activates the parasympathetic nervous system.
  • Set an intention to be there. Just a decision that you will be engaged in the meditation; for example, that you will be present (if you tend to daydream) or alert (if you tend to doze-off). Make it positive.
  • Come to the meditation without expectations. But if you do have expectations, then be aware of them and how they influence you.
  • Keep a journal. It is a great tool to chart your journey and keep your meditation in perspective. Don’t use it to analyze, evaluate or judge your meditation, simply note your experiences and insights.
  • If you ever combine your meditation with other yoga practices, do them in this order: yoga poses, breathing exercises, relaxation, meditation.
  • Breathing exercises, specially Nadi Shodana, are an excellent complement to meditation and will give you a deeper experience if you practice them before.
  • When you end the meditation, move slowly and mindfully.  But don’t try to hold on to the meditative state.  Just be natural and engage life fully. 

At English Yoga Berlin we host Tantric meditation courses.  Stay tuned for the next one, or send us an email to find-out more.  All of our Hatha Yoga, Vinyasa Flow and Tantra Yoga classes include the meditative deep relaxation Yoga Nidra, or a similar guided relaxation.  See our schedule for details.

Yoga Gift Cards

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doing office yoga reduces stressWhy not offer the beautiful gift of Yoga this Christmas time? If you are searching for a meaningful present for a loved one, but you don’t want to help in the accumulation of more material things, then it might be time to bring some yoga into your loved ones’ lives.  We are selling beautiful gift cards for one or five yoga classes at the studio. Our Berlin Yoga helps lead a healthier life, teaches how to stay in the present moment, how to dettach from one’s own mind and how to relax deeply.

What: Gift cards for 5 classes at the English Yoga Berlin studio

Where: Görlitzerstr. 39, 10997 Berlin

When:  You can purchase the gift card at the beginning or end of any class. Check the schedule for when that is. Or call 015141629417 to find a more convenient time.

How long for: Your gift card is valid for two months after the first class you attend at the studio.

Who:  You can go to any classes offered by all teachers at English Yoga Berlin (with exception of courses and workshops)

Give yourself the gift of yoga during this cold dark months in Berlin. Gentle movement, gentle breathing, deep relaxation are the yoga benefits that will make all the difference during winter.

 

Body Positive Yoga

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pic_bodyposi2This Sunday, Juli will be away and Kanchi brings Body Positive Yoga to our Vinyasa Flow Yoga community class.

When? : Sunday, October 25, 2015 (4-5:30pm)
What? : Body Positive Yoga
How Much? : 12€ drop-in / reduced rate (pay-what-you-can)
Where? : Our Kreuzberg Yoga Studio

Kanchi uses her 20 years of experience practicing yoga to provide Vinyasa Flow or Hatha / Hatha-Flow classes that are designed to provide a safe environment for people of all shapes, sizes, genders and ability levels to experience a yoga asana practice and build a deeper connection with their bodies. All of Kanchi’s classes are queer & trans*friendly.

Why Community Classes?

If you’ve been following our blogs or attending our classes, you know that we’ve been offering sliding-scale community classes at English Yoga Berlin since June 2013. The rising cost of yoga classes in Berlin can deter lower- / no-income people from seeking out a practice that could potentially help them deal with stress and burn-out, or symptoms of chronic illnesses that with less income are harder to treat. We’d like to be able to provide a place where people can learn about the benefits of yoga without worrying about the cost.

Why Body Positive Yoga?

In Juli’s blog “I’m No Barbie Girl”  she outlines the problems of the modern western yoga industry and how it paints a picture of the picture-perfect yogi. This can also be a deterrent to practicing yoga for those who don’t fit that type and who feel they must be flexible to practice yoga. If you’ve ever taken one of our Tantra Yoga classes, you’ll know that yoga is not just about the postures, there’s a whole other world! Literally anyone can practice yoga.

Why Yoga for Queer and Trans* folk?

Also part of body positive yoga is making the space safe for queer and trans* people. When the room is filled with stereotypical “yoga-bodies” and unawareness of heterosexual and cis-sexual privilege, it can make some queer and trans* people feel uncomfortable and unable to focus on their own practice. And often the language used in mainstream yoga classes can be very hetero- and cis-sexist. As queer teachers (Juli and Kanchi), we can take the first step in making the space more queer and trans* friendly.

We’re looking forward to Kanchi’s Body Positive Yoga on Sunday! It’s a great fit for us at English Yoga Berlin and especially for Juli’s Vinyasa Class.

Deep Yoga for Deep Tension: Yoga Nidra Explained

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Yoga in English, Kreuzberg BerlinDepending on where you are from or how far you are in your own personal yoga practice, you may not yet be familiar with Yoga Nidra. But with all the stress going on in the world, and more specifically, in our everyday lives, finding ways to relieve deep tension in our bodies and minds is becoming increasingly important. At our English Yoga studio in Kreuzberg, what unites us as a collective is that we end every class no matter which style of yoga (Hatha Yoga, Vinyasa Flow and Tantric Yoga) with a guided relaxation using techniques inspired by Yoga Nidra. We also have an audio collection of recorded relaxations here on our website!

Yoga Nidra is the practice of conscious deep sleep.  It is a specific yoga in and of itself where we learn how to relax deeply by practicing pratyahara, or detachment, with the eventual goal of attaining a state of inner peace. When we practice Yoga Nidra we enter a state of very deep relaxation in which we travel through the layers of our conscious, subconscious and unconscious minds.

3 Types of Tensions
When you think about your life, you may think that there are a million kinds of tensions around every corner, just waiting to cause you stress. But the tensions that people experience could be divided into three basic categories:

  • Muscular
  • Emotional
  • Physical

Muscular tensions arise from the body itself, the nervous system and through endocrine imbalance. Emotional tensions arise from the duality of emotions such as love/hate, joy/sadness, success/failure, which we are not able to express freely. This inability to express our emotions means that they become repressed and get deeply rooted in our unconscious. Mental tension arises from excessive mental activity. The monkey mind can be a whirlpool of fantasies, confusions, and oscillations of thoughts which when uncontrolled can become a source of real discomfort and pain.

Techniques
Some of the techniques used in order to cleanse these tensions include the rotation of consciousness, concentration on different sounds, opposite sensations, rapid imagery and visualization. Through the practice of yoga Nidra the practitioner undergoes a cleansing of mental, emotional, and physical tensions.

focus is a technique used in yoga nidra

Rotation of Consciousness
The rotation of consciousness involves taking the practitioner’s awareness to different parts of the body. It is said that wherever we center our attention it becomes the place where we also center our energy. Bringing ones awareness to each part of the body increases the energy in that part and allows the participant to identify and relax tensions there.

Auditory Focus
Often in our Yoga Nidra class we concentrate on different sounds. This technique helps the students to withdraw from the other senses (vision, taste, feeling, smells) and only leave one channel, the auditory one, open. The idea is that the participant stays aware of the directions coming from the instructor, but practices detachment from all other stimuli. This focus can increase a feeling of inner peace because when the mind is not getting overwhelmed with input, it is less likely to create intense mental fluctuations and more likely to be calm.

Opposite Sensations
Students are asked to focus on experiencing opposite sensations in Yoga Nidra. For example heaviness/lightness, sadness/elation, cold/warm. As previously said, emotional tension arises from the duality of emotions. By asking the student to temporarily experience emotions that they are not presently feeling, and then to experience the opposite emotion, this technique is used to neutralize emotions. This often allows the practitioner to go into a deeper state of relaxation, one that lies beyond the limitations of their emotional world.

lucid dreaming often occurs with yoga nidra practiceRapid Imagery
Rapid imagery involves a number of different things being named in quick succession and the student being asked to visualize each of them, then let them go so that they can move on to the next one. Because the mind tends to wander on its own and create its own fluctuations, this practice can help regulate this activity. For example when the image “waves breaking on a deserted beach” is given, then one could start thinking of the last time they were on the beach. They then think of who they were with, the emotions this caused and then start analyzing that past situation. But before this can happen in Yoga Nidra practice, the next image is given, considered and then asked to be released. It is a method of learning how to guide the mind so that we can learn to visualize and to release images that produce subconscious reactions. This, taken into our everyday life, can decrease our levels of stress and help us to achieve a more consistent sense of wellbeing.