Yoga w/ Linda: Yoga for Every Mind & Every Body

09/28/2026

Join us this week as we explore #6 of the eightfold path of yoga: Dharana

Last week we talked about #5, Pratyahara: turning our attention inward.
The first 4 practices help us prepare for the next 4.
Here are some thoughts and my reiteration from the website
https://www.arhantayoga.org/blog/what-is-pratyahara-meaning-benefits-types/ (Arhanta yoga)
It's about creating space between what your senses perceive and how your mind reacts to those perceptions
Senses are like open doors; information floods through them all day long and your mind, and emotions, just follow where these sensations lead.
Pratyahara is the practice of gently closing the doors (not slamming!) and then choosing when and how much to let in.
In yoga philosophy pratyahara is about regaining control. Your nervous system gets a break, your mind stops being so reactive. You create inner stillness for deeper concentration and meditation …and I might add you find clarity.
Pratyahara is the pivotal point of the eight limbs. The 1st 4 (external practices) prepare the mind and body, the physical and energic systems, for the next 4 practices.
When you practice sensory regulation, consciously choosing what you pay attention to, you’re not just finding momentary peace, but you’re actually reshaping how your nervous system responds to the world. You’re building inner awareness and teaching yourself that you don’t have to react to every stimulus that comes your way.
Reduces Mental Clutter and Stress
Your mind processes thousands of sensory impressions every day. Most of them are completely unnecessary. The constant influx creates mental clutter that manifests as stress, anxiety, and that scattered feeling of never quite being present.
Pratyahara helps you filter this noise by withdrawing attention from irrelevant stimuli. You conserve mental energy and reduce the overwhelm that comes from trying to process everything at once. Your mind gets clearer, and decisions become easier. That foggy, overstimulated feeling starts to vanish.

To reiterate: The goal isn't to stop experiencing. It's about becoming more intentional about our experiences by knowing where to place our attention.
You can't stop hearing, feeling, seeing but you can practice not automatically following/reacting to every sensory experience.
We're creating space between stimulation and reaction. That space is where we find clarity and discernment…where we find choice.
Pratyahara is not about controlling your sensory experiences but creating the space b/t sense, attention and reaction.

09/26/2026

Almost 10 years ago I saw a woman doing a stag handstand at a rock climbing place in Red River Gorge. I had just tried rock climbing (most likely never doing that again but I've learned not to say never) and I said to Rob "I want to do that someday!"
It looks like I'm flailing about a bit, but I'm trying to control my kick ups so I'm not slamming into the wall. I'm so excited to be getting closer to my goal (away from the wall! Maybe on vacation!) ❤️

09/20/2026

Join us this coming week as we explore #5 of the eightfold path of yoga. Pratyahara

Last week we talked about #4, Pranayama. There is so much information out there about all of the 8 limbs. I'm including some of what I found while researching each of the 8 limbs but know there is so much more!
Pranayama: breath control or regulation
Prana means "universal life force or vital energy that permeates the universe and all living things"
It is much more than just air, it is the fundamental energy of life.
Pranayama exercises help regulate the flow of prana through the energy pathways in our body.
[Indian/yogic philosophy: nadis=energy channels similar to Chinese philosophy: chi=vital life-force energy; meridians are the energy pathways]

Pranayama is the reason I finally felt a connection to the practice of yoga.
After trying yoga several times in my 20s & 30s and finding it slow and 'dull', 2 things happened about the same time: I found a teacher that taught the philosophy of yoga AND I went to a performance psychologist who hooked me up to some machines and showed me what deep breathing does to the body physiologically.

About that Science: Breathing is unique because it is automatic, yet can be voluntarily modified
breatheworks.com:
Breath bridges the conscious and unconscious mind.
It increases parasympathetic activity (rest & digest) and stabilizes nervous system signaling.
Breath is Bidirectional: stress and emotions can affect the breathing patterns and the breathing pattern (intentional breathwork) can affect stress and emotions in the body.
Neural pathways connecting respiration and emotion allow breathing to both reflect and influence psychological state. Stress alters breathing automatically, while breathing patterns feed back into emotional regulation circuits.
Research shows:
• Stress increases respiratory variability
• Breathing instability amplifies emotional reactivity
• Stabilized breathing supports emotional recovery
This loop explains why chronic stress and dysfunctional breathing often coexist and also why breathing exercises help regulate the emotions!
From
(Breath control reflects brain–body integration, not willpower.
Breath control bridges neurology, physiology, and behavior.
As understanding deepens, breath control is increasingly recognized as a cornerstone of physiological resilience.)

National library of Medicine: 2020 study:
Pranayamas & Their Neurophysiological Effects
Pranayama affects stress reduction: "probably by increasing the parasympathetic tone"
"In addition, one recent study highlighted that conscious breathing might promote top-down emotional regulation through the prefrontal cortex network with the limbic system."

09/15/2026

Join us this week as we explore pranayama, #4 on the 8 Limb Path of Yoga, and the science that helps explain how it works.

Last week we looked at #3 of the 8 Limb Path of Yoga: Asana
Patanjali described Asana is just 3 of the 196 sutras: 2.46-2.48
Translated :
Asana = to sit or to be seated; seat (to be present)

The 3 sutras summary:
2.46 A strong, relaxed posture - to practice meditation;
2.47 the posture becomes steady and comfortable through 1. relaxation of effort and 2. meditation on awareness
2.48 then one will no longer be disturbed by pairs of opposites (duality) (happy, sad; pain, pleasure; sorrow, joy) (simple-yoga.org)

In other words, when we practice a strong, but relaxed posture and focus on the present moment, dualities lose their power to disrupt the mind; we gain mastery of the mind!

There are many yogic texts that describe asana. Some are thousands of years old and some were just written in the 20th century.
For the purposes of classes here, we will define asana as any still pose.

Sukhasana= easy seat ; Sukha means ease, comfort, pleasure, happiness
Tadasana= Tada=mountain
Adho Mukha Svanasana = down facing dog
Savasana = co**se pose (Sava=co**se or dead body, asana=posture)

Vinyasa means "to place in a special way" translated as linking breath with intentional movement. For the sake of my classes (and many classes around the world) it's linking the breath with our asanas (poses) for a flow. AKA: sun salutations

Asanas and Vinyasas have a specific purpose, whether it be physical, spiritual or emotional. They are meant to help move energy (prana) in & through the body; to clear blocked pathways (nadis) and awaken vital life force (prana)

https://www.huggermugger.com/blogs/yoga-gear/how-many-yoga-poses-are-there-exploring-the-history-and-evolution-of-asana

09/15/2026

Share with your friends! My passion is sharing the practice of yoga so that many can benefit from it's life changing effects: greater strength, balance, peace, & clarity, on and off the mat. 🧘🏼

09/08/2026

Join us this week as we explore the 3rd of the 8 limbs of Yoga:
Asana
Last week our focus was on the 2nd of the 8 limb path of yoga: The Niyamas
Here are some of my thoughts on the topic:
The Niyamas are 5 practices that guide how we relate to ourselves. Think of the word cultivate. Like planting a seed and tending to it as it grows. You don't expect to see a flower or tree the day after you plant the seed. In the same way we will cultivate these 5 practices.
• Saucha: cleanliness
• Santosha: contentment
• Tapas: discipline or dedication
• Svadhyaya: self-study
• Isvara-Pradinhana: surrendering to something greater than ourselves
These are practices to explore. (Not perFECT)
• Saucha: cleanliness: we practice Saucha by taking care of our bodies, our space, our thoughts and our habits.
○ On the mat: we start by having a clean clear space and letting go of the busy thoughts, tension and distractions.
○ Off the mat: it can mean having a clean body, a clean home, and can also mean creating clarity in our lives. Our environment, habits, relationships. Clearing out thoughts that we repeatedly hold onto that don't serve us.
• Santosha: contentment (this goes hand in hand with aparigraha, non-attachment)
(https://www.awakeningself.com/writing/making-peace-with-contentment-santosha/)
○ When things are not going well can we still find contentment; accept the present moment finding peace (not to be confused with resignation which can be considered the passive surrender marked by defeat or giving up hope) While resignation brings hopelessness, Santosha brings calm & gratitude ; Resignation can activate more stress but Santosha clears the mind.
○ We can feel content with what we have without needing more
○ Santosha lets you pursue your goals and personal growth without making your joy depend on the outcome
○ On the mat we look for ways to experience peace and joy in our movement and poses.
○ Off the mat: look for the small things daily that bring you even the smallest sense of peace and joy. These things add up.
• Tapas: discipline/dedication (fiery passion): we practice this by showing up, even when we don't necessarily feel like it.
○ On the mat it might mean staying present for a challenging pose;
○ Off the mat: when something matters to us we stick with it, even when facing adversities.
• Svadhyaya: self-study: "the noticing" (without judgment)
○ On the mat, we practice noticing our breath, our thoughts, and the sensations in our body. And we notice how we react to all of these things. We notice how we're moving. We are aware of not pushing into pain. Noticing when we might be a little uncomfortable and creating discernment about when this is helping us become stronger or when it could be leading to injury.
○ Off the mat, we practice noticing how we react to situations, events, and life circumstances. It's not about judging or immediately changing or 'fixing'. It's simply becoming aware. (less about self-improvement and more about awareness and curiosity)
• Isvara-pranidhana: surrender: reminds us that we don't have to control everything. Sometimes the practice is simply doing what we can and then letting go of the outcome.
○ On the mat: you practice letting go of the need to look perfect in a pose or practice a pose not designed for your body. You find contentment (Santosha) in what feels good in your body.
○ Off the mat: like Santosha, surrender doesn't mean giving up. It's discerning (clarity & wisdom) what you can do and then letting go the need to control the results.

The mat becomes a place for us to practice these qualities in a controlled setting so we can carry them into our often unpredictable everyday lives and relationships.

09/01/2026