Chair Yoga Quotes

What is it that dies? A log of wood dies to become a few planks. The planks die to become a chair. The chair dies to become a piece of firewood, and the firewood dies to become ash. You give different names to the different shapes the wood takes, but the basic substance is there always. If we could always remember this, we would never worry about the loss of anything. We never lose anything; we never gain anything. By such discrimination we put an end to unhappiness. (118-119)

Do you think sixty-five-year-old women don’t go to war? We are always at war. Our husbands spent their lives in comfortable chairs. Have we ever sat in comfortable chairs? No. Yoga balls, haunches tensed.

It might have felt easier if she'd been able to say that she moved across the room to him in a trance, as if he were a vampire exerting some kind of mind control. That would have been a cop-out, though. Not to mention a lie. She was exquisitely aware of every movement she made as she uncurled her legs, rose from her chair and walked slowly and carefully around the end of the coffee table towards him. She felt the wide hem of her yoga pants sway around her ankles, felt the nap of the blue-and-green area rug and then the cool smoothness of the wooden floorboards beneath her feet. She felt the way the thick sofa cushions gave beneath her as she sat beside him and the pull of gravity when his heavier weight made a deeper depression that her body rolled naturally into...And then she felt everything.

Wealth announces itself with what's easy to break and impossible to clean. The chairs were all curvy works of art that turned sitting into yoga exercises.

You are about to begin reading Italo Calvino’s new novel, If on a winter’s night a traveler. Relax. Concentrate. Dispel every other thought. Let the world around you fade. Best to close the door; the TV is always on in the next room. Tell the others right away, “No, I don’t want to watch TV!” Raise your voice—they won’t hear you otherwise—“I’m reading! I don’t want to be disturbed!” Maybe they haven’t heard you, with all that racket; speak louder, yell: “I’m beginning to read Italo Calvino’s new novel!” Or if you prefer, don’t say anything; just hope they’ll leave you alone. Find the most comfortable position: seated, stretched out, curled up, or lying flat. Flat on your back, on your side, on your stomach. In an easy chair, on the sofa, in the rocker, the deck chair, on the hassock. In the hammock, if you have a hammock. On top of your bed, of course, or in the bed. You can even stand on your hands, head down, in the yoga position. With the book upside down, naturally.

CORE MEDITATION: Breathing This classic meditation can deepen concentration by teaching us to focus on the “in breath” and the “out breath.” Sit comfortably on a cushion or chair and keep your back upright, without straining or overarching. If you can’t sit, then lie on your back on a yoga mat or folded blanket with your arms at your sides. Just be at ease and close your eyes, or gaze gently a few feet in front of you and aim for a state of alert relaxation. Take three or four deep breaths, feeling the air as it enters your nostrils, fills your chest and abdomen, and flows out again. Then let your breathing settle into a natural rhythm, and just feel the breath as it happens, without trying to change it or improve it—all you have to do is feel it. Notice where you sense your breath most intensely. Perhaps it’s at the nostrils, or at the chest or abdomen. Then rest your attention as lightly as a butterfly rests on a flower—only on that area—and become aware of the sensations there. For example, if you’re focusing on the breath at the nostrils, you may experience tingling, vibration, or pulsing, or you may observe that the breath is cooler when it comes in and warmer when it goes out. If you’re focusing on the breath at the abdomen, you may feel movement, pressure, stretching, or release. You don’t need to name these feelings—simply let your attention rest on them, one breath at a time. (Notice how often the word rest comes up in this instruction. This is a very restful practice). You don’t need to make the inhalation deeper or longer or different from the way it is. Just be aware of it, one breath at a time. Whenever you notice your attention has wandered and your mind has jumped to the past or the future, to judgment or speculation, don’t worry about it. Seeing your attention has wandered is the signal to gently let go of whatever has distracted you and return your attention to the feeling of the breath. If you have to let go over and over again, that’s fine—being able to more gracefully start over when we’ve become distracted or disconnected is one of the biggest benefits of meditation practice.

Sometimes I feel like I have the spines of a hedgehog. They are a spiky barrier I just can’t retract. I thought I’d managed to lower them a little over the last few months, or at least to thin them out. But then, this week, there they were again: abrupt, prickly, impenetrable. I’ve had a weird, frustrated, angry week. Nothing in particular has happened, but it’s hot, I’m insanely busy at work and not everyone’s being co-operative. But more than that, I feel as though my body’s drawn in on itself. Everything feels and smells wrong. Quite often, just the sound of the radio has been too much for me. If Herbert has tried to talk to me at the same time that it’s on, I’ve barked at him. I can’t bear to be touched. I feel like my skin is too thin. Twice this week I’ve rushed out of bed in the middle of the night, convinced I’ve felt a glut of blood surge out over my legs. Twice I’ve realised I was only dreaming. The mind is slow to catch up with the body. Mine, it seems, is fearfully protective of it. I’m a meditator, and I know that these phases are necessary. Meditation is like the slow action of water on rock. Gradually, it wears through layers and layers of sediment, and every now and then something unknown is exposed to the light, a deposit of ancient bones. These too are eased away in time, but they must be revealed to be soothed away. Over the years, I’ve learned how my body holds an imprint of my fears, a physical defence against them that over the years becomes an immovable ache. This morning, for example, I went to yoga class, only the second one since my gynaecological problems made me give up. Once, I could fold myself in half like a deck-chair, not because of my yogi prowess, but because I had double-jointed hips. Today, I was shocked to discover that I couldn’t bend at all, that my pelvic girdle had tightened itself into a rigid knot. Once I’d got over the flush of humiliation (a seventy-year-old woman was performing a perfect forward bend next to me), I saw just how much I’ve been imagining my body as a fragile thing in need of protection. I have been curled inwards like that hedgehog, and even the parts of my body that I can’t command have joined in. But even realising this, what do I do with the information? It is one thing to understand that my body has rolled up to protect itself, but how can I make it unfurl?

Use Garudasana arms as well as the chair stretch illustrated below to prepare the shoulders. Work toward doing the pose without props. Walk one foot forward to shift the weight and center of gravity over the shoulders and forearms. Then

MATCHING YOGA-BASED STRATEGIES TO GOALS FOR INTERVENTION Challenge Goal Chair-based Yoga Posture Feeling frozen, rigid, holding on to things (hoarding, constipation) Letting go Forward Fold Anxiety, tension, panic Decreasing hyperarousal Neck Rolls, Ratio Breathing, Belly Breathing Isolation Building relationship Mirrored mindful integrated movement; group practice Defensiveness, avoidance of intimacy Opening boundaries Sun Breaths Dissociation Grounding Mountain pose, noticing feet on floor Feeling off-balance, conflicting feelings Centering Seated Twist, Seated Triangle, Seated Eagle, balanced movement, bringing awareness to core Emotionally overwhelmed, unprotected Containment Child’s pose (adapted) Stuck, unable to make decisions or take action, unable to defend self Unfreezing; reorganizing active defenses Movement-based postures Somatic dissociation, emotional numbing Awareness of body Any mindfulness practice Reenactments, revictimization Boundaries Sensing body, creating physical boundaries Feeling helpless, disempowered Empowerment (feeling core power) Lengthening spine, Leg lifts, moving to standing posture Emotionally numb or shut down, low energy Decreasing hypoarousal Activating postures (standing), breathwork

Two things have to happen in order for the spine to be in optimum alignment. First, your foundation (the parts of the body in contact with your cushion, bench, or chair) must be evenly and efficiently grounded. Next, your spinal curves must be intact.

My dedication is for all those who are living with depression. For all those who are thinking or have thought that suicide might be the best option. I am proof that there is a life to be lived after depression and a life to be lived with depression – though it might not always feel like it. Don’t give up. Talk it through, write it down, run, dance, read, paint, sleep, play sport, do yoga, sit in a chair, walk in a park! Do whatever you need to and wait it out until the demon is off your back and the darkness passes. Take a breath. Take a moment. As I say in the book, things can and often do get better. Don’t delete yourself.

Instead, I made myself do one of the relaxation exercises a long-ago yoga teacher had taught me. Name five things you can see. My mother. My father. The dining room table. The newspaper. The banana bread. Name four things you can touch. The skin of my arm. The fabric of the dining room chair cover. The wood of the kitchen table, the floor beneath my feet. The three things I could hear were the sound of cars on Riverside Drive, the scratch of my father’s pen on the page, and my own heartbeat, still thundering in my ears. I could smell banana bread and my own acrid, anxious sweat.

Buddhists sharply distinguished Zazen from Yoga, and have the method peculiar to themselves. Kei-zan[FN#244] describes the method to the following effect: 'Secure a quiet room neither extremely light nor extremely dark, neither very warm nor very cold, a room, if you can, in the Buddhist temple located in a beautiful mountainous district. You should not practise Zazen in a place where a conflagration or a flood or robbers may be likely to disturb you, nor should you sit in a place close by the sea or drinking-shops or brothel-houses, or the houses of widows and of maidens or buildings for music, nor should you live in close proximity to the place frequented by kings, ministers, powerful statesmen, ambitious or insincere persons. You must not sit in Meditation in a windy or very high place lest you should get ill. Be sure not to let the wind or smoke get into your room, not to expose it to rain and storm. Keep your room clean. Keep it not too light by day nor too dark by night. Keep it warm in winter and cool in summer. Do not sit leaning against a wall, or a chair, or a screen. You must not wear soiled clothes or beautiful clothes, for the former are the cause of illness, while the latter the cause of attachment. Avoid the Three Insufficiencies-that is to say, insufficient clothes, insufficient food, and insufficient sleep. Abstain from all sorts of uncooked or hard or spoiled or unclean food, and also from very delicious dishes, because the former cause troubles in your alimentary canal, while the latter cause you to covet after diet. Eat and drink just too appease your hunger and thirst, never mind whether the food be tasty or not. Take your meals regularly and punctually, and never sit in Meditation immediately after any meal. Do not practise Dhyana soon after you have taken a heavy dinner, lest you should get sick thereby. Sesame, barley, corn, potatoes, milk, and the like are the best material for your food. Frequently wash your eyes, face, hands, and feet, and keep them cool and clean. [FN#243]

I sank into a chair at a corner table and took deep slow breaths, as advised by the small rodent-like man who taught Beginner’s Yoga courses at the Broadview Community Centre. It is better to remain silent and be thought a fool than to open your mouth and remove all doubt. It is better to remain silent . . . In yoga classes we were urged to use ‘I am a clear vessel filled with pure white light’ as our mantra, but I was adapting as the situation required.

The dangling of promotions, the promise of raises and bonuses, chair massages, and yoga classes, all can elicit a general sense of compliance, more or less. We still reach goals. We get hard work—which is not the same as great work. But these tactics don’t give you what you really want. What you want is a feeling—the same feeling that every leader who has ever lived craves: “They’ve got this. I can relax.” Why don’t any of these tactics get us to that place? It’s because they all have something in common. Can you see it? It’s that they all start with the needs of the business, and put the needs of the individuals second, usually a distant second. This

As mammals, we are homeostatic. That means we maintain certain constant balances within our bodies, temperature for example, by adapting to change and challenge in the environment. Strength and flexibility allow us to keep an inner balance, but man is trying more and more to dominate the environment rather than control himself. Central heating, air conditioning, cars that we take out to drive three hundred yards, towns that stay lit up all night, and food imported from around the world out of season are all examples of how we try to circumvent our duty to adapt to nature and instead force nature to adapt to us. In the process, we become both weak and brittle. Even many of my Indian students who all now sit on chairs in their homes are becoming too stiff to sit in lotus position easily.

You are about to begin reading Italo Calvino’s new novel, If on a winter’s night a traveler. Relax. Concentrate. Dispel every other thought. Let the world around you fade. Best to close the door; the TV is always on in the next room. Tell the others right away, “No, I don’t want to watch TV!” Raise your voice—they won’t hear you otherwise—“I’m reading! I don’t want to be disturbed!” Maybe they haven’t heard you, with all that racket; speak louder, yell: “I’m beginning to read Italo Calvino’s new novel!” Or if you prefer, don’t say anything; just hope they’ll leave you alone. Find the most comfortable position: seated, stretched out, curled up, or lying flat. Flat on your back, on your side, on your stomach. In an easy chair, on the sofa, in the rocker, the deck chair, on the hassock. In the hammock, if you have a hammock. On top of your bed, of course, or in the bed. You can even stand on your hands, head down, in the yoga position. With the book upside down, naturally. Of course, the ideal position for reading is something you can never find.

Normalcy?” I ask, louder than is probably necessary, surprising myself with the unusual amount of animated expression in my voice. “A regular human being? Jesus, what the fuck is there in that? What does that even mean? Credit card debt, a mortgage, a nagging spouse and bratty kids and a minivan and a fucking family pet? A nine-to-five job that you hate, and that’ll kill you before you ever see your fabled 401k? Cocktail parties and parent-teacher conferences and suburban cul-de-sacs? Monogamous sex, and the obligatory midlife crisis? Potpourri? Wall fixtures? Christmas cards? A welcome mat and a mailbox with your name stenciled on it in fancy lettering? Shitty diapers and foreign nannies and Goodnight Moon? Cramming your face with potato chips while watching primetime television? Antidepressants and crash diets, Coach purses and Italian sunglasses? Boxed wine and light beer and mentholated cigarettes? Pediatrician visits and orthodontist bills and college funds? Book clubs, PTA meetings, labor unions, special interest groups, yoga class, the fucking neighborhood watch? Dinner table gossip and conspiracy theories? How about old age, menopause, saggy tits, and rocking chairs on the porch? Or better yet, leukemia, dementia, emphysema, adult Depends, feeding tubes, oxygen tanks, false teeth, cirrhosis, kidney failure, heart disease, osteoporosis, and dying days spent having your ass wiped by STNAs in a stuffy nursing home reeking of death and disinfectant? Is that the kind of normalcy you lust for so much? All of that—is that worth the title of regular human being? Is it, Helen? Is it?

To my surprise, when he arrived at my home, he was dressed in his Sunday best. He later told me that he had prepared himself as if he were going to church. I asked him to make himself comfortable on a chair while I settled down on a sofa opposite him. I began to explain to him how to relax the body as a precondition for meditation. I had barely uttered a few sentences when I felt a rush of psychophysical energy seemingly enter my body from behind and explode out toward him. My speech became slurred and my eyelids got heavy, but I kept my eyes focused on him. As the wave of energy hit him, he visibly jerked back, looking at me fearfully. Then a second wave passed through me to him, and again he startled. By the time a third rush of energy reached him, he was in deep meditation. I felt a force field connecting our bodies, and while I stayed in meditation, he too remained meditating. We talked about the experience later, and he confirmed my own sense of what had happened. At first he had felt terror at possibly being hypnotized by me; then when the second wave of energy penetrated him, he again felt pushed back by it but started to yield to it. The third time he simply let go, allowing the energy to do its work in his body-mind. He had never meditated before. I was as surprised about this effect as he was. The same energy transfer occurred subsequently every time we got together for meditation. At one point it became clear to me that he needed to make certain changes in his life before he could benefit from further sessions. Fortunately since I did not consider myself a guru or even a meditation teacher, I also did not interpret this experience as something I myself was generating. Rather, I regarded it as a gift (prasāda) and advised my neighbor to do the same. Having had this experience, however, and also having on numerous occasions been the recipient of such energy transmission, I can readily see why some teachers might attribute special significance to this ability. The same holds true of mystical experiences. It is all too easy to read into them more than is warranted. It is also easy to see how disciples can become addicted to the “hit” of spiritual transmission from a guru and how they might confuse that ability with enlightenment, wisdom, and compassion.

Renaissance chairs into a circle for group discussions? She was led to a library that matched the proportions of the rest of the place. Two-story bookshelves, a desk the size of South Dakota, and a fireplace big enough to house a family of four. A man with wavy gray hair and yoga pants with a white cotton peasant shirt, barefoot, turned and greeted her. “Ah, the private eye!” he said, his voice rich and hearty, but high-pitched. “Yes, and you are?” Mary said.

Thirty-Nine Ways to Lower Your Cortisol 1 Meditate. 2 Do yoga. 3 Stretch. 4 Practice tai chi. 5 Take a Pilates class. 6 Go for a labyrinth walk. 7 Get a massage. 8 Garden (lightly). 9 Dance to soothing, positive music. 10 Take up a hobby that is quiet and rewarding. 11 Color for pleasure. 12 Spend five minutes focusing on your breathing. 13 Follow a consistent sleep schedule. 14 Listen to relaxing music. 15 Spend time laughing and having fun with someone. (No food or drink involved.) 16 Interact with a pet. (It also lowers their cortisol level.) 17 Learn to recognize stressful thinking and begin to: Train yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension to recognize stress when it begins. Focus on being aware of your mental and physical states, so that you can become an objective observer of your stressful thoughts instead of a victim of them. Recognize stressful thoughts so that you can formulate a conscious and deliberate reaction to them. A study of forty-three women in a mindfulness-based program showed that the ability to describe and articulate stress was linked to a lower cortisol response.28 18 Develop faith and participate in prayer. 19 Perform acts of kindness. 20 Forgive someone. Even (or especially?) yourself. 21 Practice mindfulness, especially when you eat. 22 Drink black and green tea. 23 Eat probiotic and prebiotic foods. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. (Be sure they are sugar-free!) 24 Take fish or krill oil. 25 Make a gratitude list. 26 Take magnesium. 27 Try ashwagandha, an Asian herbal supplement used in traditional medicine to treat anxiety and help people adapt to stress. 28 Get bright sunlight or exposure to a lightbox within an hour of waking up (great for fighting seasonal affective disorder as well). 29 Avoid blue light at night by wearing orange or amber glasses if using electronics after dark. (Some sunglasses work.) Use lamps with orange bulbs (such as salt lamps) in each room, instead of turning on bright overhead lights, after dark. 30 Maintain healthy relationships. 31 Let go of guilt. 32 Drink water! Stay hydrated! Dehydration increases cortisol. 33 Try emotional freedom technique, a tapping strategy meant to reduce stress and activate the parasympathetic nervous system (our rest-and-digest system). 34 Have an acupuncture treatment. 35 Go forest bathing (shinrin-yoku): visit a forest and breathe its air. 36 Listen to binaural beats. 37 Use a grounding mat, or go out into the garden barefoot. 38 Sit in a rocking chair; the soothing motion is similar to the movement in utero. 39 To make your cortisol fluctuate (which is what you want it to do), end your shower or bath with a minute (or three) under cold water.