Yogi Favorites ~ (7) Dessert: Chocolate Mousse & Banana Ice Cream

(1) Chocolate Mousse for a mood boost! 

Dark chocolate contains caffeine and theobromine, mild stimulants responsible for it's reputation as an aphrodisiac. Raw cacao is also rich in antioxidant flavanoids that can improve flow of blood vessels and calm inflammation.

Tofu is a great source of protein, calcium, and iron, but it's advised to try and find non-GMO tofu if possible (found at most health food stores) because little is known about the effects of genetically modified foods on human health and the environment. 

If you don't have vanilla extract on hand, vanilla flavor non-dairy milk can also do the trick. This dessert could win over hardcore dairy-lovers, especially when garnished with colorful berries and mint leaves to visually stimulate the appetite even more. 

Recipe:

1 cup non-dairy demi-sweet chocolate chips
12 oz. silken or firm tofu
1/2 cup non-dairy milk (soy/almond/rice/coconut/hemp)
1/2 tsp vanilla extract
Fresh berries and mint leaves, as optional garnish

Directions:
In a double boiler, melt chocolate chips. Blend the melted chocolate, tofu, milk, and vanilla together. Chill mixture for one hour before serving.

(2) Banana Ice Cream

Enjoy dessert guilt-free! This vegan dessert is a nutritious treat that proves that ice-cream does not need dairy or added sugar to taste creamy and delicious!

Bananas and dates both provide a good dose of fiber, while bananas and young coconut water are both loaded with potassium. Young coconut water also contains electrolytes, which makes it ideal for hydration (especially in hot, humid tropical weather where they are generally grown). The simplicity of the recipe lets the wonderful flavors of these few ingredients really stand out.

Recipe:
3-4 Bananas
1 cup young coconut water
4-6 dates
Raw Carob powder, cinnamon (optional)

Directions:
If you have an ice-cream maker, blend the ingredients first and run the mixture through, then serve and enjoy, or freeze for later. 

If you have a Vitamix, you can freeze the bananas beforehand and the Vitamix will blend everything into the perfect ice-cream texture. Otherwise, you can do it the good-old fashioned way and scoop the mixture into a BPA-free glass container, then freeze for about half an hour and thaw before eating. 

Text: Lana J. Lee Pictures: Cayla Carapella

Recipe Source and Sprouting Instructions: The Dharma Yoga LOAY Teacher Training Manual

Yogi Favorites (5) ~ Beet Salad

Ah beets, Nature's rubies...

Several years ago, it was reported in entertainment news that Mariah Carey was on a diet of purple foods, because she was convinced their anti-aging benefits would keep wrinkles at bay. As gimmicky as it may sound, there is some rationale behind this one!

While it's not recommended to limit oneself to such a small group of foods (balance and diversity is key), thinking of nutrition in terms of color can be an interesting and fun way to eat healthy. Betalain, the pigment in beets that gives them their beautiful red hue, is a powerful anti-inflammatory antioxidant that can reduce high blood pressure. 

Beets also help detox the body by purifying the blood and acting as a liver tonic. Combined with Vitamin E packed sunflower seeds and tarragon, a powerhouse herb full of vitamins and minerals also used as an appetite stimulant and digestive aid, Sri Dharma's Beet Salad is deceivingly light but can truly serve as a meal on its own or a great appetizer.

Recipe:

4 raw beets, grated
1 cup sunflower seeds, raw or toasted
1 tbs. chopped fresh tarragon
Cold-pressed extra virgin olive oil, to taste

Directions:

Begin by washing and trimming the beets as needed. If you buy beets with greens, you can use the greens for juicing or in any recipes that calls for dark greens. Grating the beets is a chore if you don’t have a food processor. If grating by hand I recommend the boxy type grater, it keeps the shreds from flying all over the place and staining everything they fall on. 

Once you have grated the beets you can add the sunflower seeds, and tarragon and oil. Tarragon leaves are longer than the thyme I used and chopping them releases their essential oils.

 If you choose to use raw sunflower seeds you can soak them prior to making the salad to soften. I usually rinse once then leave them sitting on a wet paper towel for 20 minutes so they don’t get too soft. I forgot to do this when I was prepping this time, so note the seeds will soak up the juice of the beets and soften that way as well if you let the salad sit for 15-20 minutes.

If you use roasted seeds, add them at the last minute before eating so they do not get soft! 

Stir all the ingredients together. Makes 3-6 servings.

Text: Lana J. Lee & Amy Stinchcombe Pictures: Amy Stinchcombe & Enid Johnstone

Recipe Source and Sprouting Instructions: The Dharma Yoga LOAY Teacher Training Manual

Yogic Wisdom from Sri Dharma Mittra, Part III

You may remember our last collection of quotes from Sri Dharmaji; we thought it was about time for a few more!

Enjoy, and share with those who may benefit…

1.  Chanting OM brings the Divine’s attention to you.

2.  As you go deeper, obstacles become more subtle.

3.  Everything needs an update.

4.  Fear attracts accidents.

5.  After 20 minutes of Positive Breathing, you are ready to face a firing squad.

6.  If you have trouble with it, just pretend.

7.  Purifying the mind develops contentment.

8..   If you have a little spiritual knowledge, you should share it.  This is the highest form of charity.

9.  Sit still, meditate, and all the answers will come.

10.  Let's dedicate our practice to something or someone beyond this personal self; that they may enjoy it through our mind & senses.

ॐ

________________________________________________ 

We thank Dharma Yoga teacher Katherine Labonte for compiling this list of Sri Dharma Quotes.

How To Use Kriyas To Soothe Nasal Congestion

By  Liz Schindler 

Kriyas are ancient cleansing techniques designed to purify both the physical and spiritual bodies. The kriyas are effective processes that facilitate both physical and subtle purity. Purity, or Saucha, is one of the niyamas or yogic observances that yogis strive to achieve.

Some kriyas are morning practices, preceding pranayama and asana, and often facilitate clearing of the nasal passages, the digestive system and the psychic channels, as well as help ready the system for morning sadhana (practice). The kriyas shared here are especially helpful during allergy and flu/cold season to remove phlegm, clear the sinuses and airways and alleviate sinus pressure. For best results perform these kriyas daily.

Jala Neti

Jala neti is possibly the most widespread of the kriyas in the west. It consists of rinsing the nasal passageway with lukewarm saline solution or salt water, by using a small pot with a long spout to send the solution in one nostril and out the other. Neti pots are available in most drug stores, as are pre-mixed packets made for mixing with warm water and pre-measured for a net pot.

Jala neti clears the nasal passages, thins mucus and decreases the intensity of inflammation, making it very helpful in easing symptoms of allergies and sinus congestion and/or sinus pressure from a cold or flu. Jala neti also helps to flush the tear ducts, clearing mucus and debris from the eyes. Jala neti is associated with the ajna chakra or third eye and may help fine tune intuition, concentration and visualization.

Method:

1) Warm some purified water in a kettle and test the warmth on the inside of the wrist or forearm. The water should be a comfortable warm temperature and not too hot. Next fill the neti pot and mix in either one pre-mixed store-bought nasal rinse of your choice or 1/2 teaspoon kosher salt and 1/4 teaspoon baking soda.

2) To rinse the nasal passages, stand over a sink in front of a mirror and tilt your forehead forward. Begin by placing the spout in the right nostril, tilting the head slightly to the left and pouring the solution into the right nostril. You may feel pressure at first but the water will slowly start to come out of the left nostril, sweeping out debris in it's path and clearing the nasal passageways. After pouring about one half the contents of the pot, switch nostrils and reverse the rinsing process.

3) When you've emptied the pot perform a few exhalations through the nostrils to remove any leftover solution. Restrain from holding the nostrils and blowing the nose as this may force water and pressure into the ears.

4) Next, fold forward and left the head hang as you perform a few more exhalations through the nostrils. All water should be drained from the nostrils to avoid infection.

Kapalabhati

Kapalabhati is both pranayama as well as a kriya, and an element of a daily practice for many yogis. Translated as "skull shining breath," it is renowned for powerfully cleansing the entire respiratory system. Sri Dharma Mittra recommends practicing two rounds of kapalabhati daily for all those living in a large city because it is an excellent way to rid the airways and lungs of pollutants. In addition to cleansing the respiratory system, it offers the benefits of oxygenating the blood, clearing the mind, strengthening the abdominal muscles and diaphragm and is a simple warm up for any pranayama practice. Kapalabhati is the opposite of natural breathing as it consists of forceful exhalations and passive inhalations. Kapalabhati is a very powerful practice and is not recommended for those with heart disease, high blood pressure, a hernia or during an asthma attack.

Click here for a short demonstration: Kapalabhati 

Method:

1) Find a comfortable sitting position and a tall spine. Begin by passively inhaling or taking in just half of a normal breath through the nose. Exhale forcefully through both nostrils as you push the abdomen back vigorously (note: it may be helpful for beginners to place one hand on the abdomen to feel the correct sensation of the belly moving towards the spine during exhalation). Continue passively inhaling and forcefully exhaling, pumping the breath out in a rhythmic pattern. The exhalations should be faster than the inhalations and there should be one or two exhalations per second.

2) After completing a round of kapalabhati, breathe out completely. Then inhale deeply and hold the breath for as long as comfortable. Exhale slowly and begin the process again for the second round of kapalabhati.

* Beginners should perform kapalabhati for 10-15 seconds per round and can work up to two minutes per round as they become more advanced.

**If kapalabhati is inaccessible due to severe congestion, I sometimes employ bhramari pranyama (humming bee breath) as an alternative. The sound literally vibrates the sinus passages and facilitates drainage. To try brahmari pranayama make your hands into fists and point your index fingers, plugging the ears. Close the eyes and inhale and as you exhale make a high pitched humming noise with the mouth, as Sri Dharma says "like a female bee." Chanting mantra and om has a similar effect of vibrating the nasal cavities. The humming exhale should be loud and long. Perform three rounds.

Kapal Randra Dhauti

Kapal Randra Dhauti is a very simple kriya that can facilitate drainage of the frontal sinuses. It is recommended to perform this kriya dailu upon waking, after meals and again at night.

Method:

While sitting upright, use the thumb of the right hand to rub the space between the eyebrows.

________________________________________________

Liz Schindler found yoga during a stressful period of her life and has returned to it again and again for over ten years to calm both body and mind. After moving to New York and beginning to study with Sri Dharma Mittra, she soon came to realize her need to share her love of yoga with others. Liz is a 200-Hour Certified Dharma Yoga Teacher. She currently lives and teaches in Brooklyn, NY.

    

      

Yoga Nidra: Exploring the Deepest Relaxation Practice

by Marija Kundakovic

 “Yoga Nidra: Extremely deep relaxation with psychic instructions.” ~ Sri Dharma Mittra 

©Natasha Phillips

             

I fell in love with yoga because of savasana. This may sound strange (or lazy...?) to many people who practice yoga to improve physical strength and flexibility, because savasana involves simply lying on the mat for 10-15 minutes and relaxing. But it was exactly there, in my first savasana, that I started feeling that yoga was truly "working" for me. I could feel my busy mind finally getting less noisy, and I started being receptive to the present moment.

The majority of us are very busy and distracted by our daily duties, worries and little desires, without having the chance and time to stop and try to understand our true nature and what really lies within us. We identify with our ever-changing bodies and minds and with our egoistic constructs of ourselves that make us feel efficient and safe in the environment that we live in. We are constantly projecting ourselves in the future or getting caught up within the past. But how do we go beyond that? How do we reach our essence and improve our understanding of our surroundings and of our purpose in life?

For me, the answer lies in the practice of Yoga.  The Asana practice is only an introduction to what yoga can offer in terms of self-knowledge and self-development. Slowly, with my constant practice, I started being able to lose my body sensations and quiet my mind during relaxation and meditation, and to go beyond the regular frame of body and mind. This gave me a completely new perception of myself, with more subtle levels of existence and the awareness that there is certainly much more beyond my ego and its little wishes and concerns. Within my six-year yoga practice, I think that my first class of Yoga Nidra with Sri Dharma Mittra was one of the biggest milestones. 
   

©Natasha Phillips

Sri Dharma Mittra likes to say that, "relaxation is the best antidote for all impurities". Once after savasana in his regular asana class, he suggested we come to Yoga Nidra, in which you lie down in savasana and relax for an hour. As a long-time savasana lover, I thought, “Oh, that would be really nice,” and I decided to check out this class, expecting it to be, literally, a long, one-hour savasana. I went to class.  We were instructed to lie down in savasana, not to move or fall asleep, and to stay attentive throughout the practice while listening to the instructions.

It turned out that Yoga Nidra is an active meditation. Sri Dharma first guided us to bring the awareness to each part of the body, slowly starting from the left hand thumb and then moving through all the limbs, ending with the individual facial features and back of the head. This was followed by the stage in which we were asked to evoke the experiences of opposite sensations and feelings, such as sensations of extreme hot and cold, and very busy and quiet environments, briefly, one after another. We were then asked to visualize some images and landscapes and were led through an enjoyable imaginary journey.

I don't remember when exactly, but I can clearly evoke an amazing moment when I lost all my body sensations while being aware of everything that was happening. And then I felt like I was floating... And then I heard Sri Dharma say "you are everywhere" and I felt ... I was ... indeed ... everywhere...

©Natasha Phillips

The practice of Yoga Nidra ended with a resolution, "my will power is rapidly improving," repeated three times and we were then slowly brought to the regular waking state. I came out of the class transformed. I felt lighter, elevated, and refreshed. (Someone met me just after the class and asked me if I had a facial -- no kidding, inside and out!)

I wondered what exactly happened in that hour of Yoga Nidra (a.k.a. Psychic Sleep) which Sri Dharma said could substitute for several hours of ordinary sleep. As a scientist (that's my profession), I started reading articles and books to better understand with my mind what happened beyond my body, and beyond my "regular" mind in that class. 

Briefly, this is what literature says: Yoga Nidra is a method of inducing deep physical, mental, and emotional relaxation in which the body is in a sleep-like state somewhere between being awake and being asleep. Unlike regular sleep, the consciousness is maintained in Yoga Nidra. And, unlike the fully awakened state in which only the intellectual mind is operating, when you are able to completely relax in Yoga Nidra, the subconscious and unconscious levels of the mind open, allowing the penetration into the depths of the mind that are not normally available. For instance, rotation of consciousness through different body parts induces physical relaxation while evoking the opposite, intense feelings in Yoga Nidra enables emotional relaxation. 

©Natasha Phillips

The visualization stage of Yoga Nidra, which usually involves images that have universal significance and powerful associations, brings the hidden contents of the deep unconscious into the conscious mind. The practice of visualization develops self-awareness and induces deep mental relaxation.  This practice also sets the mind into a peaceful and calm state that makes the unconscious mind very receptive to positive thoughts and suggestions, and this is why the practice ends with the resolve to increase will power (or any other resolution that the practitioner would like to achieve through practice). Please do not mistake this for hypnosis because the resolve in Yoga Nidra is made by practitioner, who is aware of it, and the teacher is there only to guide the practice.

During practice of Yoga Nidra, one’s consciousness travels from one layer to another, according to its current state and capacity. In some cases, the practice will bring only some sort of relaxation, sleep, or pleasant experience. Sometimes it may go very deep and bring fantastic experiences. The ultimate outcome of Yoga Nidra, similar to meditation, is total harmony and integration between all levels of consciousness and merging with the universal consciousness or achieving the highest level of consciousness, known as samadhi. 

______________________________________________

Marija Kundakovic has a Ph.D. in Biochemistry and Molecular Genetics from the University of Illinois at Chicago, and is currently a Research Scientist and Lecturer in the Department of Psychology at Columbia University in NYC. She is an epigeneticist studying how life experiences leave an imprint on our genes shaping the brain and behavior throughout life. In addition to her scientific quest, her yogic path has been essential for her self-inquiry and search for understanding of life. She is thankful to all yoga teachers that have left the imprints on her yoga practice, including the teachers from Chicago Yoga Center, Mandiram Yoga Barcelona, and Jivamukti Yoga NYC. She is particularly thankful to Sri Dharma Mittra and the teachers at Dharma Yoga New York Center. Marija completed the Dharma Yoga “Life of a Yogi” Teacher Training under the guidance of Sri Dharma Mittra in June 2013. She is currently in the last stages of her internship and looks forward to sharing her knowledge of yoga with others.  

12 Recommendations to Assure Radiant Success in Yoga in 2014 and Beyond

By Sri Dharma Mittra, edited by Adam Frei

1.    The secrets to success in yoga are constant practice, lots of repetition and perfect obedience to the teacher and the teachings.

2.   Do something occasionally to radically shift the mental state, i.e.: spiritual singing (Kirtan) with enthusiasm or try sneaking up on someone without a heart condition and scare them.

3.   Come to recognize that Asana (posture practice – the 3^rd limb of yoga) is a great tool and help, is part of the overall process of purification that is yoga and leads to radiant health and wellness when done regularly, but on its own is not yoga.

4.   Hold the breath a little each day, i.e.: do the main breathing (Alternate-nostril Pranayama) each day.

5.   Meditate, but meditate in a way that's productive. Going into a trance state where you don’t know who or where you are may leave you feeling some bliss, but will not help you to attain Self Knowledge. Study the yoga scriptures and bend the thoughts to always trying to discover the how and why of everything. Then you will indeed make rapid progress in yoga.

6.   Remember G-d always and learn to recognize Him in everything. Be kind to everyone. By placing yourself in others, you develop compassion.

7.   Recognize that making your best effort each day is more important than perfection in the practice.

8.   Engage regularly in Karma Yoga. Taking action dedicated to others and with no expectation of any fruits from said action is a Sadhana or spiritual discipline that is available to all. Do it because it has to be done and expect nothing.

9.    Study scripture / follow something outside yourself to ensure that you are on the path, and not being led astray by the ego.

10.Observe Yama and Niyama – the Ethical Rules and Yogic Observances – the first and second limbs of classical, Eight-limbed Yoga. If you don’t know what they are, find out and put them into practice. Without Yama, there is no yoga.

11. Clean up the “house” (the body) and the diet, or else you go no-where. Eating flesh or other animal products represents a lack of compassion. Work on your compassion every day through the choices you make concerning the manner in which you feed this body since this has a great effect upon the mind and your spiritual progress also.

12.Be receptive. Discover your tendencies and do lots of what helps you to make rapid progress, i.e.: the style of yoga and / or the teacher and techniques best suited to you. Once you find what works for you, do it every day without fail. Then you will surely achieve radiant success in yoga. 

Legendary yoga teacher Sri Dharma Mittra first encountered yoga as a teenager before meeting his Guru in 1964 and beginning his training in earnest. Sri Dharma founded one of the early independent schools of yoga in New York City in 1975 and has taught hundreds of thousands the world over in the years since. Sri Dharma is the model and creator of the “Master Yoga Chart of 908 Postures”, the author of ASANAS: 608 Yoga Poses, has released two DVD’s to date – “Maha Sadhana” Levels I and II, and the Yoga Journal book Yoga was based on his famous Master Chart. Sri Dharma continues to disseminate the complete traditional science of yoga through daily classes, workshops and his “Life of aYogi” Teacher Trainings at the Dharma Yoga New York Center and around the world. For more information on all things Dharma, please visit: http://www.dharmayogacenter.com.

Adam Frei was born in Stamford, Connecticut, grew up in the wilds of West Redding, and is now a New Yorker. After years of mostly solitary Sadhana practice, he found his way to Yogi Sri Dharma Mittra. His entire practice changed during that first Master class, and he must have done something extremely rare and good in a previous incarnation to have finally met the teacher in this lifetime. He is grateful to have taken part in the transformative Dharma Yoga 200 and 500-Hour “Life of a Yogi” Teacher Training intensive immersions. They helped him understand that teaching is just one more component of practice as we all strive to copy the teacher in word, thought and deed. He has been teaching at the New York Center and beyond ever since his first teacher training and, after years of involvement with the Teacher Training programs on the staff side, is now blessed to be the director of these programs. 

Yogi Favorites (4) Dharma Salad

Avocados and tomatoes are both superfood fruits in their own right, but together they make a true power couple! 

The Dharma Salad is a great example of how good food combining can provide even more nutritional benefits. 

Tomatoes contain the antioxidant lycopene, which is better absorbed by the body when consumed with fatty foods like avocados. Lycopene is a pigment-rich nutrient from the carotenoid family that gives tomatoes, among other fruits and vegetables, their red hue. Studies have shown this powerful antioxidant's potential to reduce risks of cancer and cardiovascular disease. 

For the purest benefits, try to purchase organic and locally grown tomatoes. 

Here's how to do it:

Cut one avocado into cubes.

Slice two large tomatoes.

Mix a splash of cold-pressed extra virgin olive oil with a splash of Bragg's liquid aminos or sea salt. Add the sprouts (any kind). Stir all ingredients together and enjoy!  (Serves 1-2)

Text: Lana J. Lee Pictures: Cayla Carapella & Enid Johnstone

Recipe Source and Sprouting Instructions: The Dharma Yoga LOAY Teacher Training Manual