yoga » Marjorie Nass

Why am I, a yoga teacher, offering an online group cleanse?

Seasonal cleansing is a hallmark of the healing science of yoga, Ayurveda, The daily and seasonal practices of yoga were never meant to be separate from aligning and moving our bodies on the mat. In fact, a cleanse can HELP your yoga practice. It can also improve your immune function, help you develop better energy, better sleep and ultimately, improve your diet even after the cleanse is complete.

I’ve practiced ten years of seasonal cleansing at the start of every Spring and Fall (with one glaring exception in the Fall of 2010, the consequences you can read about here). I’ve experienced first hand the enormous benefits of resetting the body’s natural ability to function at its optimal level. Throughout my cleanses, the support of my Ayurvedic practitioner Pratima Raichur, and more recently my Living Ayurveda teacher, Cate Stillman, has been invaluable.

Many people in my life, including yoga students, have become curious about these cleanses over the decade. They’ve observed the beverages and food I consumed and brought to class and wanted to know more details. What was I eating and for how long? How did I feel, why were my eyes so clear, etc. In 2012, separately, two friends who are yoga teachers asked me to work with them privately, designing and coaching them through Spring cleanses. In the summer of 2012, a long time student asked if I would teach a group cleanse in the Fall for her friends and family. They were scattered across the country, so I designed the Reset and Renew Seven Day cleanse as a teleclass, which began with 19 individuals in late September 2012. 100% of the participants rated it as a positive experience, and 100% also said the seven day length was just right.

With 19 personal cleanses under my belt, I’ve experienced the profound benefits of cleansing, as well as pitfalls and mistakes. Surely as winter turns to Spring, and Summer to Fall, I schedule a seasonal cleanse on my calendar. For those new to cleansing, theReset and Renew Cleanseis a perfect way to create self care routines, add nourishing whole foods to your diet, and make room to release what no longer serves in all areas of your life.

Just about everyone will benefit from adding more whole (non processed) plant based foods including fruits, vegetables, nuts, seeds and beans to their diets. The more we add foods that grow in the ground, that are not processed, the more alive we feel, as we are adding nutrients that ARE alive. In the Reset and Renew Cleansewe also focus on daily rhythms, a hallmark of Ayurveda, the healing science of yoga. I describe it as not only what you’re eating, but how, when, why, and where you’re eating!

For the Reset and Renew Cleanse, I recommend eliminating animal products. One exception is ghee, or clarified butter, which has no milk solids. Also recommended to skip during the week are alcohol, caffeine, refined sugar, and processed grains. I focus on what we’re adding to the diet first because we can literally “crowd out” the stuff that is hardest to digest on the system and contains the greatest levels of toxins. The cleanse guides you to choosing and preparing more of your own foods. Some meals can be liquid, like smoothies, juices and raw soups, and a recipe packet is provided, although I encourage participants to be creative in the kitchen and spend some time listening to what types of food their body is really craving at this time of year.

The Reset and Renew Cleanse is not only focused on what to eat, but the daily rhythms of meal times, sleep, and self care routines. A seven day Reset can give your body the chance to let go of what doesn’t serve, and begin anew for the Spring. The first precleanse call begins Thursday April 4 at 7pm. All calls are recorded and available for download, and you can do the cleanse on your own schedule. Learn more about the Three Benefits of A Spring Cleanse on the recorded Teleclass here, as well as on the Reset and Renew Telecourse.

Please contact me with any questions at Marjorienass@gmail.com .

Why Do a Springtime Cleanse?

The days have gotten longer since the Winter Solstice, and the sun is higher in the sky as we approach the Spring Equinox on March 20th. On each sunny day, in my southeast facing living room/home yoga studio, this shift is evident as the sun shines brighter, and for longer stretches. One particularly sunny day, I noticed the accumulation of dirt on my prewar window panes, stifling the sunshine that was trying to penetrate through the glass. Was the dirt there a month earlier? Definitely. But it wasn’t until the sun began to shine for greater lengths of time that I could actually see it existed.

The springtime is just like that. As there’s more daylight, we begin to awaken, and in so doing, a deeper awareness of ourselves is possible. A similar process happens on the yoga mat. We do the same poses again and again until we start to notice the little toes and their connection with our outer shins when the toes are lifted. We become aware of how pressing our shins into a block gives us more freedom in our lower back.

So why cleanse in the spring? One main reason is to cultivate a deeper awareness of habits and routines, and to shift those patterns for a brief period of time. Ayurveda, the healing science of yoga, teaches that when we align with nature’s rhythms, we experience a greater ease in our bodies, our minds and in all areas of our lives.

A simple cleanse could be to schedule a brief time frame, ranging from a few days to a week or more, and observe what you are taking in, what you are ingesting. Yes, this includes food, but what else is coming in through your five senses? Are you present when you’re eating, or are there always distractions, like the computer, smartphone or television? Are you savoring your meal and really taking the time for your food to become part of you? After all, when we are aware of what we are taking in, we become more discriminating in not only what we are eating, but how, when, why and where we are eating. This is a challenging area for me, because as soon as I finish a meal, especially when I’ve eaten alone, I tend to jump up and start cleaning the dishes and kitchen. As I observe my pattern, one minute at a time, I remind myself to experience the meal, and the end of it, with a little more space to breathe and to settle. This aids in the digestion, assimilation and absorption of food, in order to receive its nourishing effects as fully and completely as possible.

A cleanse can be as much about what we are adding to diet and routines, and less about what we’re taking away. Choosing to be present with how, when, why and where you are eating can be a great beginning to create a greater awareness of your patterns this spring.

Learn more about the three ways you’ll benefit from of a Spring cleanse Monday March 18 at 7pm for a free teleclass/QandA. You’ll also hear about the upcoming Reset and Renew Spring Cleanse Telecourse which begins Thursday April 4 at 7pm ET.

Recipe: Late Winter/Early Spring Sautéed Greens with Vegetables

As Spring approaches, adding more greens to your meals, whenever possible, will help your body make the transition into the warmer, moister weather. Nature provides us with light, bitter, greens, shoots, and sprouts to help balance the heavy, dense qualities that predominate over the winter. Having a satisfying meal of vegetables can be quick and easy, and on days when it still feels too cold for a salad, simply cook the vegetables lightly. Any greens can be substituted for the Swiss Chard and Russian Kale. Look for different varieties of greens at your local farmer’s markets, and have fun experimenting with the different tastes.

Makes Two to Three Servings

One tablespoon organic ghee or coconut oil
One cup organic brussel sprouts, cut in half and tough cores removed
Two cups organic swiss chard, chopped
Two cups organic Russian kale, chopped
One large organic carrot, grated
One organic avocado
Pinch of cayenne pepper
Salt to taste

Heat the ghee or oil on medium heat. Sautee brussel sprouts for a few minutes, and add the carrots until slightly softened. Add the greens and stir for another minute or two. Sprinkle with the cayenne pepper and salt to taste. Add the avocado and serve for a lovely complete lunch or dinner, or as a side dish instead of a salad.

Seven Tips for Aligning with the Change of Seasons

Enjoy my very first published post on Elephant Journal.

If you wish, please comment, like and share so I can continue to contribute to their great online content. Many thanks!

http://www.elephantjournal.com/2013/02/7-tips-for-aligning-with-the-change-of-seasons/

Small changes to create a home yoga practice.

It’s about three weeks since the December 21^st Winter solstice, and as I write, there is still a bit of light in the sky at five pm in New York City. We are slowly emerging from the very darkest days of the year, but still in the depths of wintertime. I am fascinated by these seasonal rhythms and actively look for the subtle signs of change, because as much as I know this is the nature’s cycle, I crave more daylight and how that gives me time for longer morning walks with my Golden Retriever, Dempsey.

Every consecutive day has more light, from now until the Summer Solstice in June, in the northern hemisphere. Here is a great website to track the shift:

Depending on geographical location, you might experience just a few seconds more light per day, but by the end of January in New York City, each day is more than two minutes lighter than the previous day. It might not seem like a lot, but in just one month, in early February, that means there will be an entire hour more of light each day. Small,seemingly unnoticeable shifts make a big difference over time. Let’s look towards nature for ways to shift ourselves, making small incremental changes as we create a home yoga practice.

The beginning of the year can be a time we look at our life and setting goals. As someone who used to completely avoid goals for fear of failure, and who now regularly sets them, I now see the value of having a road map to one’s life. However, if we have lofty goals without any clear way to attain them, goals are often abandoned as being too big, or we believe just don’t have the willpower. The key to starting with a home yoga practice is scheduling the time, putting down your mat, and stepping onto it. Anyone can begin with just two minutes and four yoga poses.

Two minutes a day is so simple you so you can’t “not have the time”. After one week of a two minute daily yoga practice, the time commitment doubles. The second week, your practice will be four minutes. Then on the third week you have an eight minute practice, and on day 21 the time doubles again for a 16 minute practice.

If your goal is 15 minutes of yoga a day, you will be there in three weeks, the amount of time often recognized as the minimum to form a habit.

Here are some suggestions, but please listen to your body’s messages. If a pose feels good, stay there and breathe! This will help you to create a more relaxed relationship with your body.

What does a two minute yoga practice look like?

Standing breathing: 15 seconds
One sun salutation: 45 seconds (Forward bend, dog, plank, cobra, dog)
Childs pose: 15 seconds
Savasana: 45 seconds

What about a four minute yoga practice?

(You could also do the two minute practice twice through)

Seated breathing: 30 seconds
Cat/Cow: 15 seconds
Two sun salutations: 1 ½ minutes
Child’s pose: 15 seconds
Savasana: 1 ½ minutes

What does an eight minute yoga practice look like?

(You could double the four minute practice, or do the two minute practice four times)

Seated breathing: One minute
Five Sun Salutations with lunge variations

Including low lunge, high lunge, lunge twists: Five minutes

Pigeon Pose: One minute each side = Two minutes
Savasana: Two minutes

Finally, your 15-16 minute practice

(You could also alternate with the 8 minute practice twice through, or some variation of the previous three practices that equals 15-16 minutes)

Seated breathing: Two minutes
Alternate nostril breathing: One minute
Cat/cow: One minute
Sun Salutations with lunge variations

Including low lunge, high lunge, lunge twists: Five minutes

(Additional variations through the sun salutations can include standing poses like warrior 2 and side angle pose)
Tree Pose: One minutes total for both sides
Bridge Pose: 3x = Two minutes
Savasana = Three – Four minutes

Please leave your comments below. I’d love to hear if this is helpful in designing your home practice.

Happy Winter Solstice

The darkest, longest night of the year occurs on Thursday December 20th. Then, upon the arrival of the Winter Solstice on Friday December 21st, the light returns. Since the Summer Solstice in June, each day has shortened, and the nights have lengthened. Although the winter season itself, and its corresponding weather still lies ahead, this period of ever shortening daylight prior to the Solstice is likened to the earth’s exhale. The Solstice itself represents the gap between the bottom of the earth’s exhale and the beginning of the inhale. After the solstice, each subsequent day in the Northern Hemisphere lengthens, up until the Summer Solstice on June 21^st2013. http://www.almanac.com/content/first-day-seasons

On the days just prior, and following the solstice, there is a gap, a space, where the sun no longer appears to be getting lower in the southern sky as it moves from East to West. Rather, the sun appears at its southernmost, very lowest point. For a few days, it’s as though there is no movement of the sun at all, which is where we get the word solstice (sun, still). Each day in the Northern Hemisphere is a bit lighter following the solstice, and for the next six months, the

sun appears higher and higher in the sky, as gradually, the light returns. Being sensitive to nature’s rhythms, even in New York City, by mid-January I notice the sun is clearly showing up a few minutes earlier each morning, and it’s still light out at 5pm, as we head closer to spring and the Vernal Equinox.

I was neither attuned to the rhythms of nature, nor the solstices and equinoxes before I began practicing yoga. I just experienced November and December as the most difficult months of the year, as my mood reflected the darkness of the season. Aligning with nature’s seasonal, daily and monthly rhythms has helped to create more balance and ease in all areas of my life. It is an essential part of yoga, as it lives in the wisdom of Ayurveda, the healing science of yoga. When we observe and acknowledge that at this time of year there is a limited amount of daylight, we can take simple steps to help access the inner light, the tejas, the flame that’s always present within each one of us.

Simple steps to find more ease and joy in your life during the darkest time of the year:

Light candles as soon as it gets dark in the evening, and acknowledge that the longer days will soon return.
Upon arising in the darkness in the morning, light a candle, and roll out your yoga mat for a few minutes of meditation, breath practices, or gentle yoga postures.
Eat during the hours of daylight, as the strength of digestion is related to times that the sun is highest in the sky. This becomes simpler when you eat your largest meal in the middle of the day.
Take a walk out in the daylight hours, and walk south, into the sun, to attune with the rhythms of nature.
Head to bed earlier. Turn off electronics an hour before you plan to go to sleep to promote deep rest and relaxation.
Before bed, give yourself a foot massage using organic oil (sesame oil is a good choice in the winter months as it is warming), to help draw energy down from your mind. This relaxing ritual will help you to sleep more soundly. Put on socks so the oil stays on your feet and off your sheets.
The darkness is a time of moving inwards, of contemplation, and planning for the upcoming year. How do you want to feel in 2013? (Use this quiet time, in the darkness, to create an intention for the New Year).

I wish you a happy Winter Solstice! Please share your practices for this time of year in the comments, below.

What to gift for the holidays.

In the years before yoga was a part of my life, I’d literally run around from store to store, stressed out about finding the perfect holiday gift. Shopping was scheduled throughout the “final days” of the holiday season, because I’d procrastinate, and took quite a substantial amount of time. Those December evenings and weekends, where I just had to find some THING to buy for a friend, colleague or family member, were filled with anxiety and stress. No wonder so many of us feel depleted after the holidays. Spending excessive time in stores (or shopping on the internet) and the pressure to find a “perfect gift” can lead to poor eating choices while on the run, and less time exercising and following self care routines. After the holidays, we wind up exhausted, if not depressed, and often come down with a cold or flu in January.

These days, I prefer to give gifts that are not tangible. Being less attached to things, and holding onto fewer items may just be one of the results and benefits of all these years of yoga, so it makes sense for me to pass on less stuff as well. Gifts that cannot be thrown out (or given away), but rather can be remembered, are gaining popularity, and whether it’s due to more and more people practicing yoga or not, apparently, I’m not alone in my actions.

More people are giving experiences, rather than material things, as holiday gifts, according to this Tampa Bay Times article. Think comfort and joy, not five golden rings.

http://www.tampabay.com/news/business/retail/more-people-are-giving-experiences-rather-than-material-things-as-holiday/1205986

“Experiences” allow us to create memories that last much longer than the useful life of most products we buy today. Shoes and clothes go out of style. Gadgets become obsolete more and more quickly. But memories and the feelings associated with them stay with us. According to an article in Psychology Today: http://www.psychologytoday.com/blog/ulterior-motives/201001/it-is-easier-and-more-satisfying-buy-experiences-buy-stuff

So what to give?

The gift of yoga.

Many yoga students bring their friends and family to yoga class during the holidays and practice together. Purchase their class as a gift, and you both will feel great! You can also buy your yoga loving (or yoga interested) friend or family member a series of classes, or an unlimited month of classes. If you’re going to class together, be sure to take a picture of your holiday yoga celebration, and send it to the gift recipient as a keepsake.

Body Treatments.

Pratima Skin Care in Soho is my favorite Ayurvedic Spa in New York City, and you can buy a gift certificate right on their website. A variety of Ayurvedic facials, and massages are offered, and especially nourishing, as Pratima’s special oils which are appropriate for your unique constitution are used during the treatments. Make a date with the gift recipient to meet after their spa treatment, and check out the beautiful, sustainable environment at Pratima’s location. The tranquil waiting room is an oasis from the busy downtown streets, and while you’re there, learn more about the elements that make up your unique constitution, and enjoy a cup of tea.

Contribute to an upcoming vacation or bucket list fund.

Perhaps you know the gift recipient is planning a trip. Give them a lovely card, and inside include a cash gift, or credit card gift certificate to use towards their journey. Are they looking for a warm weather nourishing getaway? Yoga and The Five Elements Retreat takes place in Nosara, Costa Rica January 26 through February 2. Come with your friend and you each receive $150 off your retreat price. (Space is limited, just two rooms remain).

Give the gift of Optimal Health.

In January 2013, Laura Tulumbas Juell and I begin our second year of teaching how to incorporate simple Ayurvedic daily and seasonal routines in these popular workshops. We want you AND your friends and loved ones to have this information, and created a special promotion when you attend the January workshop together. Start the New Year Grounded, Steady and Vibrant at Virayoga on Saturday, January 12th,

1:00-3:30pm, and attend with a friend for a total cost of $80. The regular workshop price for one person is $55, or $65 within 24 hours. You can purchase the workshop right on Virayoga’s website.

http://virayoga.com/workshops/optimal-health-start-the-new-year-grounded-steady-vibrant-with-laura-tulumbas-juell-marjorie-nass

A contribution in the gift recipient’s name.

Many charities will mail or email a gift card when you make a contribution. Be creative when choosing the cause to support by considering the recipient’s beliefs and interests. Is the recipient an environmentalist? Give to a cause that supports sustainability. Do they love animals? Pick a local animal shelter, or a larger worldwide organization that reflects their passion. Are they a passionate supporter of the arts? You can learn about these organizations by category, plus consider Charity Navigator’s free charity ratings here:

Ensure you're giving yourself the gift of self care this holiday season, and enjoy and appreciate the extra time spent with friends, family and loved ones.

Committing to an adventure

Committing to an adventure, taking a leap of faith into the unknown can be scary. In fact, it can be so paralyzing that we end up never taking any action at all. But we may never know what is possible unless we take that first step, and take a chance.

I attended my first yoga retreat in Costa Rica nearly ten years ago, in February 2003. Following my very first class at Virayoga in October 2002, Amy Ippoliti announced she’d be leading the retreat. That sounds great, I thought, but can’t commit to going on that type of trip. I worried about not knowing anyone, having taken only one class with Amy, and the financial investment. The retreat may have crossed my mind again over the next couple of months, but I wasn’t in class again with Amy that year. But then, on a cold, snowy January morning, there she was, all bundled up at a laundromat in the West Village. In fact, we both had our own eco friendly detergent to drop off with our laundry. I reintroduced myself to Amy.

The winter had been long and cold, and suddenly the retreat came to mind. It was only about five or weeks away. “Is there still room?” “YES!” said Amy. She gave me some details, I found a few more on line and from her assistant. Yet there were still some obstacles for me. The retreat took place in a remote area of Costa Rica, taking three different flights to reach. There was the matter of leaving my dog for a week, which I’d never done up until that point. But the synchronicity of seeing Amy and her smiling face was a sign, and despite my trepidation, I committed, bought my ticket, and was going on a yoga retreat to Costa Rica.

After I made that choice, everything fell into place, including finding a yoga teacher to not only cover my classes, but to dog sit. That yoga retreat to Costa Rica was a turning point for me in my life, the start of my education in alignment based yoga, and enhanced my love of adventure. The journey was long, but I met new friends on the way who were like minded, and shared many interests.

Now, ten years later, I’m offering a retreat in Costa Rica. I want to invite each of you to join us for Yoga and The Five Elements in Nosara, at Blue Spirit Resort. (It’s just a direct flight from JFK or Newark. Once you get to Liberia, Costa Rica, it’s a two hour van ride to Nosara, home of Blue Spirit). If you come with a friend, you each receive $150 off your retreat price. Space is limited. Please contact me with any questions, so you can commit, and then watch the pieces fall into place to make your adventure happen.

Thrive Through the Fall Season

For most of my life, I used to dread the Fall. I could never relate to the many people who love the cool, crisp weather that arrives in October, and who say it’s their favorite season. After the long warm days of summer, and time spent outdoors, all I could envision was the long, cold, dark winter that lay ahead.

It’s no wonder I dreaded the winter, as I’d usually get a cold or sore throat in late September or early October as soon as the weather changed. In fact, I’d blame my sickness on the weather! By November, after the clocks “Fall back” and here in New York City it gets dark by 5pm, my energy changed. I’d spend most weekends sleeping well into mid morning, and then going back to sleep for a few more hours in the afternoon. Colds and flus returned throughout the Fall and winter months, and I also suffered from full blown depression for many years.

But it doesn’t have to be this way. Despite regular visits to numerous MD specialists, and getting the flu shot every year, it wasn’t until I began practicing yoga and it’s healing science of Ayurveda that my health began to shift. First it was the depression that didn’t return every Fall. Then my digestive issues, which had plagued me since childhood, began to fall away. My spring allergies also started to diminish. Each year I became healthier, with fewer colds of a shorter duration. And I can’t believe I’m writing this down for fear it might jinx me, but I haven’t had a cold in nearly two years, since December 2010. (In contrast, the average adult American gets two to four colds per year and the average child 6 to 12 colds per year).

http://www.lpch.org/DiseaseHealthInfo/HealthLibrary/respire/uricold.html

I know it’s possible to Thrive Through the Fall Season. Please join me for a free call Monday October 22 at 7pm. We’ll talk about WHY the Fall can be such a challenging time, and how to align with nature’s rhythms in order to live a healthier life.

Do you experience:

Less energy and more fatigue as the days shorten?
Colds, allergies or flu?
Digestive disturbances including heartburn or irritable bowel?
Insomnia or restless sleep during the night?
Dark moods or depression?

Learn simple practices incorporating yoga, meditation, and Ayurveda to help you through the seasonal transition into Fall and through the winter. Click here to register for the call, Learn to Thrive Through The Fall Season. Even if you cannot make the call live, please register and you will receive a recording via email.

How to Stay Cool

It hit a high of 95 degrees in New York City last weekend, and maybe surprisingly, it simply didn’t feel that hot to me. For most of my life, the heat drove me crazy. I’d become irritable, annoyed, and as much as I loved summer, if I was in the city I just couldn’t take it. Yoga classes were avoided, as was any activity that meant too much time outside getting around town. I’d generally stay inside with the air conditioning and minimize any activity at all. Yes it’s smart to avoid the hottest part of the day, but something has shifted for me. One of the keys is getting out very early in the morning, (before 10am) the coolest part of the day, so last weekend I enjoyed Central Park with friends and Dempsey, my golden retriever. He stayed in the rest of the day, but with a friend visiting New York, in the afternoon, it even felt ok for me to take a mid afternoon walk around the neighborhood. What has caused such a drastic change in how I experience the heat? Ayurveda, the healing science of yoga, provides many answers.

Targhee Mountain Idaho 7.1.12 9,500 feet.

White water rafting in Wyoming’s 55 degrees Snake River, or hiking Idaho’s Targhee mountain to 10,000 feet and doing a downward facing dog in the snow are two ways to stay cool in the summer. Although those are things I’m grateful I did last week, the main, very simple change I’ve made is eating less frequently. Formerly, I was a constant snacker, and a “preventative eater” (I’ve coined that term which means eating right now, regardless of whether hunger is present, simply because hunger might show up later and it won’t be possible to eat!) Many of us, were taught that snacking frequently is

key to prevent overeating at meals, and also the way to keep the metabolism high(sound familiar?). Ayurveda has a very different perspective, in that the body needs time to digest not only the food that we have just eaten at a meal, but also to digest any UNdigested waste, or ama, which might be in the body or mind channels. What causes this excess waste? Eating at incorrect times, especially too late at night (formerly the main culprit for me) eating when not hungry (remember the preventative eating?), eating too much, eating when emotionally charged. One of my friends famously said when we learned this, ‘then when AM I supposed to eat?!’ So how does this keep the body from overheating? When the body is constantly working to digest food in the stomach, it’s actually creating heat in order to absorb and assimilate nutrients. This heat not only makes us feel warm, but it literally takes away the body’s natural ability to cool itself.

From an Ayurvedic perspective, in the summer we are in pitta (FIRE/WATER) season (June-September) and want to add more cooling foods, and eliminate or minimize spicy foods that create more heat in the body. Adding greens will be very cooling to the body, and right now they are abundant in nature right now. Drinking a green juice or smoothie in the morning as the first meal to (before coffee!) will give you a jump start on staying cool.

ADD MORE:

Greens in general!
cucumber
mint
cilantro
dill
lime
coconut and coconut water

AVOID

Heavy, heating foods
Coffee and alcohol
Meat, chicken, dairy
Processed foods
hot spices like cayenne and peppers
Avoid very cold foods. They actually interfere with the digestive fire and will inhibit absorbtion.

Learn more about simple ways to make a big difference this Wednesday July 11^th at 2pm Optimal Health: How to Keep Your Body and Mind Cool in the Heat of Summer, taught by me and Laura Tulumbas Juell at Virayoga.

Enjoy the rest of the summer, and if you haven’t already, enter your email to receive your Free Guide to Healthy Summer Travel.