Just Breathe


what do we need in times of stress?

There is this one thing that people say when you are in a great amount of stress. They look at you and say “Hey! Just breathe, just breathe!!!”

People’s advice

People give this wonderful advice, “just breathe.”  There might be great value in that. Sometimes it can be helpful.  Yet often you can feel a lot of frustration bouncing back at you (or them!).  Sometimes this advice brings out feelings of incompetence for the one receiving it, such as “Am I stupid? Why can’t I even breathe properly now!”

‘Just breathe’ is not necessarily a helpful phrase for someone who is stressed.

The issue with generalisations

When following a recognized prescribed method – the one that states “if you just breathe you will get through it” – you might find out that it actually brings you more pain, because you are breathing in a specific stressed pattern.  Deciding to just change the way you breathe in order to change what you feel might also become repressive.  It becomes a feeling that you are trying to manipulate, rather than a feeling to experience and go through – a potentially problematic approach.

Changing the way of breathing

‘Breathe through it’ might be a more helpful way of framing it.  But what exactly does it mean to breathe ‘through things’? Could it be that it means to change the way you are breathing?  Every emotion has a specific breathing pattern,  so if you change the way you are breathing to long deep breaths, then could it be that you are also changing your emotion? That is a big possibility. That is partly why we are instructed to take long deep breaths in a yoga class.

Observing the way you are breathing

Another way of working with breath through difficult or intense emotions is offered in Tara Brach’s RAIN meditation.  In this case, we wouldn’t necessarily change the way we are breathing.  Rather, we would become aware of the way we are breathing.  We could raise our awareness by observing the breath: is it a short inhalation?… or a forceful exhalation?… is there a pause after the inhalation?.. and a different pause after the exhalation?… which pause is longer? This way, we learn to dettach ourselves from the breathing as it is and we raise our awareness. By raising our awareness, the breathing will eventually calm down without forcing anything.

You can put your hand on your chest to make contact with your heart and your breath

 

Those are two possibilities of how breathing would be able to help in times of hardship. One is in the laboratory conditions of a yoga class, where the teacher asks you to get into a “stressful” position, like upside down and tells you ‘now breathe’. That is an example of practicing breathing under stressful conditions.  The other is to observe your breathing without changing it, while accepting without judgement what is happening to you.

We at English Yoga Berlin offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.”

Terminology Tuesday: Paschimottanasana

paschimottasana

one could think of Paschimottasana as a ‘salute to the sunset’

Paschimottanasana = from Sanskrit, paschima meaning West or back of the body, uttana meaning intense stretch, and asana meaning posture

We are talking here about the seated forward bend.  Traditionally we would be facing the East in the morning doing our Sun Salutations, which is why the back of our body is talked about as the West. 

Paschimottasana in practice

At Pinelopi’s Hatha yoga classes in Kreuzberg, we have explored this pose deeply.  We try through Paschimottanasana to stretch equally the entirety of the back of our body.  Here we have a network of muscles and connective tissue that starts from our eye brows, over the head, down the back and legs, all the way to the soles of our feet.  It goes by the name of backline of the body, or the superficial backline.

Introducing us to an insight she shared with us from the work of Leslie Kaminoff, Pinelopi guides us to become aware to where we feel the stretch most intensely.  For many people it is the hamstrings, and for others the lower back or the upper back.  For some, it is the back of the knees.  We then work with the specific needs of our body, adjusting with props, to get an even stretch all over the superficial backline.  This allows us to experience the grounding, release and surrender that is the core of this asana.

Paschimottasana as an experience, not an ideal shape

A specific example of that is my situation: due to my specific restriction of movement, I cannot get my abdomen in contact with the top of my legs.  Does it mean I cannot stretch the “west side” of my body, my back?  No, it does not mean that. How I stretch the back of my body will look completely different to how you do.  Yet we will both be stepping into an experience of arising and transforming sensations, witnessing life unfolding through us.

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.”

The Puzzle Picture

Avidal's painting on flyer

We believe Yoga to be a powerful tool that helps us assemble the pieces of our Life’s puzzle and allows us to see the big picture.

Ever wondered what the “Puzzle Picture” on our flyers means? Clelia, our Erasmus intern, reports from behind the scenes.

 

The image representing English Yoga Berlin left a deep impression on me from the first time I saw it.  It is the painting of an almost complete puzzle.  The puzzle image is of a person completing their own puzzle.  It’s an image within an image.  A puzzle of a puzzle.  I was curious, and I asked Pinelopi, my teacher of yoga in Kreuzberg.  The story she told me really resonated with me.  I want to share it with you, so here what she said.

“One day I met with my friend and artist Avital Yomdin, and told her I needed to design a flyer for my classes.  We sat and talked about what yoga means to me.  I spoke about what yoga had done for me in my life.  I realised something important as we were speaking: when I began yoga, I knew very little about my physical chronic pain.  Crucially, I also knew very little about myself, for example the space I take, the person I transform into every day.

Through the yoga classes, meditation and mindfulness techniques, I started to understand and accept myself more and more.  I am not anywhere close to knowing myself completely, as that might be, who knows, ultimate enlightenment.  Yet I feel that the process of doing yoga was like finding the pieces of the puzzle of myself, so I could put them together.  Slowly, I could form a picture of  who I am.”

 

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.

Accepting positive feelings

I love the idea of meditating on positive feelings too – have you ever thought about it? It’s about honouring those precious moments and learn from them.

RAIN meditation

Tara Brach’s RAIN

I have learned about “the RAIN of Self-Compassion” from an English Yoga Berlin class in Kreuzberg.  It’s a particular mindfulness practice that helps us to work through difficult emotions.  It is a Buddhist meditation that was later on tweaked by Tara Brach.  Read more about it here, where you can explore a wealth of resources made available by Tara’s website.

Being present to our feelings

I wanted to share how differently it landed for me one particular evening.  I connected that kind of meditation to difficult feelings only.  But that day in particular, I was feeling so blessed and grateful (for everything in my life) and I was trying to skip those feelings, not allowing them to be, felt awkward – with a thought like life needs to be hard to be meaningful and to make a difference, something like that.  Then I got anxious.

When the meditation found me in the evening, laying in Savasana, I was able to apply acceptance, understanding and nurturing to positive feelings too.  I was able to welcome them and be present to what they were telling me.

When I reflected upon it later, I realised that maybe positive feelings is not necessarily the right word.  We are talking about feelings that are challenging in other ways.  The excitement of anticipation can be tiring or distracting.  The feeling you want to explode from love or tenderness can be overwhelming.  They are all feelings that have that sensation that the cup of emotion being very full and is about to overflow… in a positive way.. but overflow.

Finding out that RAIN works for them too was very comforting. It’s as if the feeling is not out of control and overflowing, but I can sit with it in a steady glowing way. I think it reminds me of a fire. It can be consumed real quick and glamorously fast, or it can burn steady and for a while giving heat for a longer time.

 

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.

Anahata Chakra – a personal experience

Photo by Jon Tyson on Unsplash

Anahata is the emotional powerhouse of your self.  In this chakra we process emotion and feel love, forgiveness and compassion.

 

Here, we learn that the most powerful energy we have inside of us is love.  Alas, this chakra gets strongly affected by trapped anger and the experience of grief and loss.
Anahatha in every day life
I have been struggling with anger, grief and loss for a long time.  I observed that when the teacher asked us to focus on the heart centre, I could not really feel the heart centre like the other centres, by will, by sending focus there.  And yet, spontaneously, especially after a good yoga session, I would feel a clear sensation in the middle of my chest.  It is a similar sensation like when the stomach is empty.  It feels like a call: “hey, I am hungry!”

What do you feel in the area of the heart? Have you ever observed how emotions feel physically in this area?
Anahatha in meditation
In meditation, I visualised the heart: I was following the instructions to bring forth the details of what I could visualize, what I could imagine.  I saw a beautiful yet hard armour around my heart. Then the teacher suggested “what are you not allowing yourself to feel?”.  I knew this was an important question.  I was struggling to keep focused, mind wandering.  The parent voice inside me said She just said ‘what are you not allowing yourself to feel’.  Some kind of energy was rising up, and with it resistance.  I got a glimpse at the energy contained in this powerful chakra centre.
What is your relationship to powerful emotions like rage or wild joy? Where do you feel them in your body?
To explore this part of my body through physical observation has helped me greatly. By grounding in the body sensations, I accepted my difficult feelings and allowed them to be.  It’s as if cracks started to appear in the wall that I felt was insurmountable for so long.  I felt hope for healing, as if I were a plant that is finally getting watered!

Ring the bells that still can ring 
Forget your perfect offering 
There is a crack, a crack in everything 
That’s how the light gets in.

– Leonard Cohen

 

Clelia is an Erasmus entrepreneur working as an intern in learning how to set up a small yoga business such as English Yoga Berlin. We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, private classes for pregnancy yoga, and private yoga classes for people struggling with chronic pain.

Terminology Tuesday: Rotation of Consciousness

rotation of consciousness

photo by Fern

Today we are focusing on a term that we use in every class, during Yoga Nidra: rotation of consciousness.

The rotation of consciousness involves taking the practitioner’s awareness to different parts of the body. Wherever we focus our attention becomes the place where we also centre our energy. Bringing one’s awareness to each part of the body increases the energy in that part and allows the participant to identify and relax tensions there.

By using this practice we invite ourselves to experience total relaxation while being awake.  Nidra, here, means literally sleepYoga Nidra, therefore means the yoga of sleep.  It is about being aware while the body sleeps; the rotation of consciousness is one of the techniques that makes this possible.  It brings heightened awareness to the whole body, piece by piece. It grounds us with connecting to the sensations present there.

Important Tip

If you, like me, end up falling asleep during Yoga Nidra, first of all know that it is natural and common.  But, like me, you might regret having missed the visualization that follows, and really would like to stay awake.  Try and repeat the teacher’s words as they reach you, while feeling or visualizing the body part – it worked for me!

Clelia is an Erasmus entrepreneur working as an intern.  Her placement involved learning how to set up a small yoga business such as English Yoga Berlin. We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain.

Terminology Tuesday: Niyamas

In our previous post we explored the concepts presented by the Yamas.  Today, for our Terminology Tuesday post we bring you the second part of Patanjali’s Yamas and Niyamas.

Hanging the laundry can be an exercise in Tapas

 

The Niyamas (the second limb) are the attitudes and behaviours that yogis can work towards to cultivate happiness and to improve their lives and environments. There are five niyamas as there are five yamas. Below is an introduction to three of them.

Tapas
“Tapas” is an attitude of passion and commitment. Some people think of it as discipline, or austerity. The word actually comes from the Sanskrit verb ”to burn”-so Tapas is all about fiery consistency. I think that we often get this mixed up with difficulty and striving. I prefer to think of it more as a gentle flame that inspires us to keep going, even when the tasks at hand seem very, very mundane!

Svadhyaya
Svadhyaya means active self-reflection, or study of the self. This doesn’t mean egotistical navel gazing. Rather, it’s about learning enough about yourself to see that you are part of something much, much bigger. Asana practice brings the body and mind to a place of quiet, so that we can experience our union with everything.

Isvara Pranidahna
The last Niyama is Isvara Pranidahna, which means ‘surrender’ or ‘faith’.  Isvara Pranidahna means that you do your best, in the moment, with the tools you have, and then you release your attachment to the outcome.

 

For a more in-depth exploration of the Niyamas, read here.  If you wish to learn more about how these values influence your own life, then we invite you to our 2.5 workshop on Patanjali’s Yamas and Niyamas coming up this Sunday. In this workshop we will use 10 guided mini self explorations to make the yamas an niyamas something applicable to our own personal 21st century lives.

We offer Hatha Yoga classes with Pinelopi and Vinyasa yoga with Juli.  Our yoga Kreuzberg Berlin classes are open for and welcoming to beginners. We also offer Berlin business yoga, pregnancy yoga, and private yoga classes, including for people struggling with chronic pain.

Business Yoga Package – Ergonomic consultations

In today’s professional world, employees are experiencing burn out more than ever before. We are globally interconnected, multitasking and distracted by social media saturation and so much more. Many employees suffer from aches stemming from bad postural habits as well as risk chronic injuries and stress overload from not being able to calm the mind.

English Yoga Berlin has created a customized business package to help employers and employees address these issues in a dynamically proactive way.

This package includes:
  • HATHA YOGA CLASSES (2)

Business yoga package ergonomic consultations

Photo by rawpixel on Unsplash

Two specialized one hour long Hatha Yoga classes will be provided for your employees at your location.   These classes will teach workplace specific postures including gentle stretches that can be used during the day to relieve muscular contractions, increase oxygen intake and improve with the loss of stamina that typically occurs as the day goes by.

  • GROUNDING TECHNIQUES AND MINDFULNESS CLASS (1)

This one hour class teaches simple grounding techniques to counteract the multitasking nature of today’s modern work life. Employees can use these techniques anytime they are feeling overwhelmed, scattered and anxious. The techniques are discreet, take only a few minutes and have an immediate effect on grounding.

  • PERSONALIZED ERGONOMIC CONSULTATION (Individual)

A 15-20 minute ergonomic consultation in which an employee and their habits are evaluated individually. Each employee will then be consulted on how to change their specific posture, as well as small changes to the office infrastructure to support the new postural habits. For instance: the relationship between the height of the computer, chair, floor versus the postural habits of this specific person.

ABOUT THE TEACHER:

Background info: Beginning her yoga journey in 1999, Pinelopi completed a 600 hour Hatha Yoga Teacher Training course over a period of two years in Valencia, Spain. This training is recognized by the Berufverband de Yogalehrenden in Deutschland (BDY), World Movement of Yoga and Ayurveda and the European Yoga Federation. For the last decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin. Currently she is deepening her knowledge through Leslie Kaminoff’s Yoga Anatomy Course and David Moore’s “Injury-free yoga” applying the Alexander Technique postural alignment to all yoga poses.

PRICES:

  • Two yoga and one mindfulness class (up to 20 participants): 350 Euro
  • Ergonomic consultation 25 Euro per employee (a consultation varies between 15 -20 minutes)

EQUIPMENT AND LOCATION

The Hatha yoga  and mindfulness classes can take place in your office conference room,  or at your next professional conference in hotel space or other location. The English Yoga Berlin studio can also be rented out specifically for your needs.

Up to 20 mats will be provided at your location.

The ergonomic consultations take place at the employees work space so that adjustments to the specific space can be made.

 FOR INFO AND AVAILABILITY, PLEASE CONTACT:

pinelopi (at) englishyogaberlin (dot) com

Hatha Yoga classes are Back after summer break

After a wonderful summer holiday, Pinelopi has returned full of new energy and happy feelings! The Hatha Yoga in English Classes are starting again on September 5th!  This year there is also a mindfulness and yoga weekend retreat dedicated on presence, scheduled from the 15th of September to the 17th of September.

 

Pinelopi’s classes are a mix of Hatha yoga asanas (yoga poses), grounding techniques, pranayama (breathing exercises), pratyahara (practice of detachment), yoga nidra and meditation. She is an injury conscious yoga teacher and is a firm believer that yoga is for everybody and any body. She believes that no one should ever be in pain during class. All yoga poses can be adjusted so that one is still stretching, growing, strengthening, challenged, without experiencing pain or triggering old injuries.

Yoga, for her, requires becoming conscious of where you are at physically, emotionally, spiritually and what means you have available at this moment. Once the practitioner identifies this, yoga will work from there to release blocks and open up one’s spirit to new ways of seeing the world and receiving its’ gifts.

Join her at one of her regular Hatha Yoga weekly classes starting on Tuesday September 5th, 2017:

Monday

Tuesday

Thursday

9:45-11:15
Hatha Yoga

18:00-19:30
Hatha Yoga

18:00-19:30
Hatha Yoga

20:00-21:30
Advanced Hatha Yoga

Pinelopi specializes in Hatha Yoga. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. In mid-September she will be offering her first English speaking yoga and mindfulness retreat dedicated to presence.

Spiritual Sunglasses

Photo by Steve Halama on Unsplash

Photo by Steve Halama on Unsplash

There is no doubt to me that 2016 was a bad year for the world. The Syrian war, Brexit, Trump, 34000 people forced daily from their homes as a result of conflict or persecution, thousands of children at risk of starvation in Nigeria are only SOME of the things last year had in store for us.

It is hard to really feel the pain of this world. So we don’t. We turn away. We try to focus on our smaller scaled- seemingly more controllable lives. And understandably so… who could allow themselves to feel it? What if our heart simply breaks? We do our yoga. We visualize light around us and in us. And, often as a result, we distance ourselves more and more from the reality of this world.

But was that the point of yoga?

Does forming a spiritual understanding of the world -one where Light and souls exist- mean distancing ourselves from suffering?

When I asked my teacher this during my training, he said that we must learn to wear spiritual sunglasses. I liked the metaphor in that. He said that we have to be able to see a spiritual world where souls walk this Earth and Light is in everything AND to be able to put the sunglasses on and see the world that is in front of us, to feel the suffering and the reality that comes through. One would be a deeper reality and another would be a manifestation of reality. Both equally important to be able to see and feel as a yoga practitioner.  We are to practice putting the glasses on and off.

Tara Brach talks about the Tonglen meditation from the Tibetan Tradition. This meditation is about listening to the cries of the world and responding to it. As you breathe in, you feel the pain of this world, as you breathe out you respond with love and care for it.

Now many would rightfully wonder what good would breathing in and out do to the suffering of the world? When seen as just a breathing in and out, I would say that this will do no good at all. But, as mentioned above, feeling the world’s suffering can be so overwhelming for most of us, that we shelter ourselves from it and become more self-centered and apathetic. So being able to feel and connect with both the suffering of other people and the love you have for this world, I believe can do a lot. We first must be able to connect with our reality, feel the pain and love in our hearts before we can respond by taking action.

We must know how to put these spiritual sunglasses on and off many times a day, keeping both realities close to heart, caring for both our human condition as our spiritual one.

 

 Pinelopi specializes in Hatha Yoga. Her yoga Berlin Kreuzberg classes are open for and welcoming to beginners. She is a sivananda yoga teacher that also offers Berlin business yoga, pregnancy yoga, and private yoga classes for people struggling with chronic pain. All her yoga classes end in deep relaxation using yoga Nidra techniques.  In her Berlin Chakra course, she uses the chakras as a base line to self-explore concepts such as forgiveness, group thought, letting go, and becoming self-aware of limiting beliefs.