21 Things About Ashtanga

Claudia Azula Altucher
21 Things to
Know Before
Starting an
Ashtanga Yoga
Practice
ii
Copyright 2011 Claudia Azula Altucher

All rights reserved.
ISBN 10: 1461147743
ISBN-13: 978-1461147749
DEDICATION
To James, I love you
CONTENTS
Foreword, by a Beginner ..................................................... i
Acknowledgments ............................................................. iii
One: Welcome and an Introduction .................................. 1
Two: Do Your Practice and All is Coming ......................... 10
Three: 21 Things I Wish I Knew Before I Started Practicing
Ashtanga Yoga .................................................................. 29
Four: A Few Reasons Why I Chose to Practice Ashtanga
Yoga and Continue to Do So ............................................ 41
Five: Healing Benefits of the Primary Series .................... 45
Six: 3 Specific Cases in Which Yoga Helped Me Personally
.......................................................................................... 47
Seven: 15 Unusual Benefits of Yoga................................. 71
Eight: Castor Oil Bath: The Ashtanga Yoga Saturday
Practice............................................................................. 79
Nine: When the Time Comes: Visiting Mysore, in South
India.................................................................................. 82
Ten: An Ashtanga Yoga Guide to Mysore, India............... 91
Eleven: Adventures of a Beginner in Mysore ................. 103
Twelve: If You Would Like to Teach Ashtanga Yoga ...... 111

Thirteen: Permission Granted ........................................ 116
Fourteen: 9 Lame Excuses that Keep People Away From
Yoga................................................................................ 123
Fifteen: Things I Have Learned Recently from Sharath Jois
....................................................................................... 127
Sixteen: 19 Suggestions to Improve your Yoga Practice 131
Seventeen: Unusual Yoga Quotes that Jolt Me Back into
Center............................................................................. 135
Eighteen: A Few Ways to Practice Yoga When we are Off
the Mat........................................................................... 138
Nineteen: Why Do Billionaires Practice Ashtanga Yoga?
....................................................................................... 141
Twenty: What is Next? ................................................... 143
Twenty-One: 32 Unusual Ways to Love Ourselves ........ 145
Resources ....................................................................... 148
Keep in Touch................................................................. 159
vi
FOREWORD, BY A BEGINNER
Before I even met Claudia (on our very first date) I knew
that she was into yoga and that yoga was her life. For me
this was sexy.
In my feeble understanding of what yoga meant I knew
that Claudia was going to be healthy (or at least making a
serious attempt at living a healthy life). I knew that she
probably cared how she looked (dont all yogis look
beautiful and sexy, I thought?) and I knew that she
probably had a spiritual side to her quest for a better life.
I was right on all counts. Then, towards the end of our
first date, Claudia said: so when do you start yoga?
Whoah! Let me get back to you on that one.
But it was true, I needed to live a healthier life myself. We
started dating and I knew I had to keep up. I started
working out in a gym with a trainer. I was doing weights.
But I was reading Claudias blog and I was getting
attracted to some of the philosophical aspects.
James is a yogi Claudia would tell her friends, but he
doesnt know it yet. And everyone would laugh. Me,
most of all.
But then I got on the mat in August, 2010. Then we went
to India in January 2011 and I started studying more
intensively. I got into not only the physical practice but I
i
was reading every book I could find on the spiritual

practice. I felt my life improving.
My only regret now: is that I hadnt read this book and
started sooner. The only problem with that is that this
book didnt exist until today. Fortunately, you dont have
that problem
James Altucher
ii
21 Things to Know Before Starting an Ashtanga Yoga Practice
ACKNOWLEDGMENTS
I bow to the lotus feet of the Teacher, Sharath Jois, of
Mysore, India, current head of the Ashtanga Yoga
Research Institute
And to his mother Saraswathi Rangaswamy, and her
brother Manju Jois who carry the light of Ashtanga yoga
by teaching all over the world
And to their Teacher before, Sri Krishna Pattabhi Jois, who
said: Do Your Practice And All Is Coming
And his teacher before him, Sri Tirumalai
Krishnamacharya, who said: Propagate Yoga Wisely
And his Teacher before him, Sri Ramamohan Brahmachari
And to all the teachers and gurus that came before them.
May this book be a channel for their wisdom to reach
further students. May the world become a more peaceful
place as a result. May we all be well.
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ONE: WELCOME AND AN

INTRODUCTION
May we all practice Ashtanga Yoga which brings
peace to our minds and to the world.
Sharath Jois, NYC, April of 2011
Within just a few years the practice of Ashtanga Yoga has

made me physically, emotionally, and mentally healthier.
It is with deep gratitude and excitement that I set out to
write this book in the spirit of sharing.
I am a beginner, which by Ashtanga Yoga standards
means I have not practiced daily asanas (poses) six times
a week-, non-stop, for over 10, 12, 15, 30, 50 or 70 years.
Depending on whom you talk to you will get a different
point of view on what being a beginner means. I find that
we are all beginners unless we have practiced steadily for
a very long time, and in this tradition a long time means

long.
I only discovered the Ashtanga Vinyasa Yoga style of
Pattabhi Jois in 2004.
I am scared of writing this book. I am scared that I do not
have 40 years of experience nor know how to speak
Sanskrit. I am afraid because I cannot chant all of the
Yoga Sutras from memory or fully place both legs behind
my neck.
Yet, it is exactly the hunger produced by the fact that I am
a beginner that inspires me to write it right now, before I
cross that line that turns me into a more experienced
practitioner or someone who just does not remember
what it is like to get started.
I am telling you all of this for two reasons 1) so that you
know, and 2) so that you know what to expect. This book
is intended as a guide, a resource, and a conversation.
When I first started practicing I always wished I had a
handbook that directed me and gave me pointers as of
where to start, what to focus on first, who to ask the
questions I had, how to go about those first practices,
whether to travel to Mysore or not, how much would my
life change? I wanted an overview or a guide.
Recently someone who has been attracted to this practice
asked at the blog if I could provide such a guide because it
all felt very intimidating from the perspective of a
2
beginner. I completely related. That is how this book was

born. It is the book I wished I had, and I felt inspired to
write it.
I noticed that sometimes advanced students - people who
have been practicing for, say, 15 or more years- tend to
forget the struggles of getting used to a whole new and
demanding practice like this one, and although I am not a
complete beginner anymore as I have been on the mat for
a few years, I happen to be married to someone who is.
Watching his progress and drawing from my own
experience I put together these 21 points to serve as a
guide for anyone who is curious about this fascinating
process.
Lets get to it.
What is Yoga?
To actually understand this [the definition of yoga] in
ones being is of a wholly different order. To understand
words and concepts is easy, but to let the experience of
yoga penetrate deep into ones heart, to realize fully what
one is made of, and, nally, to establish the mind in the
Selfthese are very dicult
Sri K. Pattabhi Jois
Yoga happens when we can be present in this moment

without the mind running a script that describes what it
thinks is happening and tries to figure out what is in it for
her. That is what the very first line of the Yoga Sutras of
Patanjali (the bible of yoga) tells us: Yoga is the
cessation of the fluctuations of the mind. Sometimes I
prefer the term delusions instead of fluctuations, it seems
to bring the point home more clearly, as we go through
life thinking that we know everything and that our mind
can control things, when in reality we live in an eternal
now, full of possibilities, and whatever we may think we
know is just one point of view.
The basic translation from the Sanskrit term yoga tells
us that it means to yoke, or to unite. So we unite body
mind and spirit. The problem with this definition is that it
is too broad, as in: What does that mean?
Intellectually I can understand it, but as I go down the
street, how do I use the yoking idea to live a yogic life?
4
Sri K. Pattabhi Jois, the man who named the style

Ashtanga (which means eight limbs) says in his book Yoga
Mala that yoga is: a path we follow by which we can
attain something and that something we are trying to
attain is the Self.
This is a great definition and as the pieces of the puzzle
begin to be put together through steady practice and for
a long time it will eventually make sense, however, for
someone just coming into yoga it might be a bit confusing
to just grasp what he means by Self.
This Self is the part of us that is always at peace, the part
that was never born and will never die, the part that is
timeless, eternal, always flowing in this moment, free of
compulsive thinking.
For many of us this being fully present is not possible right
away as it is stated on that first yoga sutra, the mind has
too much momentum, the collective thinking has a
tremendous power of hypnosis over us. And so, when
just being present does not work, some of us want a path
to follow, steps, guidelines, and that is where the second
chapter of the yoga sutras comes handy.
Patanjali gave a very clear three point description of how
we can all achieve the state of yoga. He said we can gain it
by doing these three things:
Accepting pain as help for purification this is

where the physical aspects of yoga practice come
from. And dont worry the pain implied is the

good kind of pain.
Studying of spiritual books.
Surrendering to the Supreme being.
The actual state of yoga that we will attain is what

Pattabhi Jois was trying to tell us, the identification with
the Self rather than with our name or our possessions,
titles, position in the world.
That not being enough Patanjali went on to elaborate
further and came up with eight steps, or eight limbs, also
in this chapter two. These are practices that we can do
daily, in every aspect of life, from waking up in the
morning to purifying the body to breathing deeply to
finding silence and practice concentration. The eight
limbs of yoga are called Ashtanga in Sanskrit (ashto means
eight, anga means limbs). The system of yoga designed
by Pattabhi Jois is based on the Yoga Sutras, but his style
in particular is known as the Ashtanga Vinyasa Yoga to
differentiate it.
To Me:
I noticed that all definitions of yoga written by masters
only begin to make sense after a while, after one tarts
participating in the journey of the practice. It is one thing
to talk about it from the mental plane but a completely
different story to get on a mat, sweat and see the results
happening for ourselves, in real terms. In that spirit, lets
get started with the parts that we can actually get our
hands on.
A Very Short Account on How Ashtanga

Yoga Started
A century ago, there lived a sage called Yogeshwara
Ramamohan Brahmachari, a master yogi and teacher
rumored to live in the mountains beyond Nepal at the
foot of Mount Kailash. One day, a young man by the
name Tirumalai Krishnamacharya reached him after
walking for two and half months and to study with him.
Krishnamacharya spent seven and a half years studying
the Yoga Sutras of Patanjali, learning asanas yoga posesand pranayama breathing extension exercises- and
studying the therapeutic aspects of yoga. He was also
made to memorize the whole of the Yoga Kuruntha an
ancient text believed to be lost after it was eaten by ants.
When Krishnamacharya finished his studies with Sri
Ramamohan he asked how much he should pay, as it was
the custom, but Ramamohan did not want money in
return for his teachings. Instead he told Krishnamacharya
to go out into the world, take a wife, raise children and be
a teacher of yoga.
He did. In the process He attracted several students who
in turn became very famous. The list includes:
Sri Krishna Pattabhi Jois
B.K.S Iyengar
7
Srivatsa Ramaswami
A.G. Mohan
T.K.V. Desikachar (his son)
Indra Devi
In 1927, at the age of 12, Krishna Pattabhi Jois attended a

lecture by Krishnamacharya and liked it so much that he
became his student the very next day. He remained with
him for two years. Even at that young age he would
wake up early, go to his practice and then to school, his
parents never knew.
In 1930, at the tender age of 15 Jois ran away from home
to study Sanskrit and with only 2 rupees to his name, but
Krishnamacharya had left town. It was not until two years
later that they were reunited when Krishnamacharya
returned to Mysore.
At that time the Maharaja of Mysore became the patron
of Krishnamacharya and established a yoga shala studiofor him in the palace. Krishnamacharya remained with
Jois until 1941, then left for Madras.
In 1948 with the help of students, Jois purchased a home
in the Mysore section of town called Lakshmipuram,
where he lived with his wife and three children
Saraswathi, Manju and Ramesh.
He held a teaching position in yoga at the Sanskrit College
of Maharaja from 1937 to 1973 when he left to devote
8
himself fully to teach yoga at his yoga shala. In 1948, he

established the Ashtanga Yoga Research Institute.
In 1964, a Belgian named Andr Van Lysebeth spent two
months with Jois learning the primary and intermediate
asanas of the Ashtanga Vinyasa Yoga system. Not long
afterwards, van Lysebeth wrote a book called J'apprends
le Yoga (1967) in which he mentioned Jois and included
his address. This marked the beginning of westerners
coming to Mysore to study yoga.
Jois wrote his only book, Yoga Mala, in Kannada in 1958.
The book was published in English in 1999.
Jois continued to teach at the Ashtanga Yoga Research
Institute in Mysore, now located in the neighborhood of
Gokulam, with his only daughter Saraswathi and his
grandson Sharath until May 18, 2009 when he died aged
93.
Both Sharath and Saraswathi continue teaching at the
shala in Mysore and in tours throughout the world. Manju
Jois also teaches in the United States and internationally.
Sharath Jois is the current director of the Ashtanga Yoga
Research institute and he will be mentioned quite a bit
throughout the book.
TWO: DO YOUR PRACTICE AND ALL IS

COMING
The date on the receipt for my first purchase of an
Ashtanga Yoga instructional DVD -for the primary seriesis mid-2005. I had been toying with the idea of
committing to the practice by following along video tapes
that I borrowed from the New York Public library, mostly
Richard Freemans instructions. Even though my practice
began to get some traction relatively fast, I could not get
myself to practice every day, it seemed like a lot.
I was too shy to go to a studio, I needed to know at least
some of the poses (or so I told myself) before I would
venture into a classroom setting. It took me still two
more years from the day I received that DVD, until I finally
committed to start a daily practice, non-stop, six times a
week and with a teacher.
It is important to know that Ashtanga Yoga is a life-time
process and not a get rich quick thing. Far from it. It is
10
good to take it one thing at the time. You may also want
to look at the resources and see what resonates with you
to begin your own exploration when you are ready. The
one thing I can tell you is that it gets more and more
interesting by the day, especially when the effort begins
to bear fruit and positive changes in life begin to manifest.
On my first trip to Mysore in early 2008 while talking to a
very advanced student about how I felt terrified about
poses like: kurmasana one of the most difficult poses of
the primary series where the legs attempt to go behind
the head- he said to me: give it three years, and the
body will open. Three years! What?!
That is how Ashtanga students think, in terms of years if
not decades. Opening a body that has been sitting in a
desk or living a sedentary life takes time, and its OK,
there is no rush, nowhere to go but inwards.
"Asana" is the practice of the poses of yoga and it is
important to start here, to get on the mat and do what
you can. To get used to it. It might be that you get to it
only one or two times a week in the beginning. That is
fine, most of us started that way, me included as you now
know.
It takes a lot to commit to a daily routine, but I find that
the practice itself contains within it the seeds that will
sprout, in due time, into something we do every day.
Believe it or not, getting on the mat six times per week
11
eventually happens as we begin to notice the benefits of

the practice and prefer them over our own old routines.
Suddenly we notice that we feel better on the days we
practice and not so good on the days we do not. We then
start re-arranging our lives so that practice can take
precedent.
Maybe we wake up earlier, maybe we join a Mysore
program, then we make friends in the yoga studio, and
we create a community. Gradually we are immersed in
this new world, our life begins to change for the better
and we start reaping the benefits of the deep breathing,
the time to ourselves, and the healing nuances of the
practice.
So do not worry, get on the mat - all the rest will come.
Focusing On Asana Practice First

99% Practice, 1% Theory
Sri K. Pattabhi Jois
The first step in Ashtanga Vinyasa Yoga is to learn what is

called the primary series of asanas. This word: asana/s,
will be always used from now on meaning yoga poses.
At least in the beginning just work on getting on the mat
as much as possible and doing what you can. If you have
access to a good teacher then you are very lucky as she or
he will guide you. If you dont then look at the resources
at the end of the book for good DVDs to start at home
12
with. Just keep in mind that it is recommended to go to a

teacher as soon as possible. Some people can learn on
their own but in my observations of hundreds and
hundreds of practitioners and what they had to say, a
teacher is always the best way to learn, especially
because this practice is so demanding and it has so many
elements (breathing, looking points, internal locks).
In my own case I was surprised to find out how many
poses I was doing with wrong alignment and how my
breathing was out of sorts when I practiced at home. An
experienced teacher can help us go deeper into the
practice, and faster.
The practice of asana is the doorway into yoga, and this is
especially true for us in the westerner world, where so
many things compete for our attention. Just having an
hour or ninety minutes to ourselves where we can quietly
focus on our breath and body is revolutionary.
You probably heard that yoga is not just the poses. That
is true, it is not just that, but the poses are the beginning,
they are the passport to becoming healthy. It all starts at
the level of how our body is feeling, and how healthy we
are.
Sharath Jois, recently said at a New York City conference
that: The practice starts with asana because it is a strong
body that will focus our mind and end the delusions. That
is why the emphasis is completely on surrendering to, and
13
achieving, a daily asana practice. Then keeping it up for a

long, long time.
The first two of the eight limbs of yoga are called yama
and niyama, (or the five abstentions and the five
observances) and they are difficult to master.
Take for example the very first yama: ahimsha or nonviolence has so many subtleties that it might require a
lifetime of work to come to terms with it. We may all
think that we are not violent. When I started practicing I
was convinced that I was not violent at all, but little by
little I discovered that I was.
Violence has subtle levels. For example, few weekends
ago I visited department store, tried on a dress, and
looked in the mirror. Out of nowhere I heard my mind
begin to shot as if it was a gun telling me how horrible I
looked, how my stomach was out of proportion, how I
was old, and how I looked hideous. Years of yoga and
perhaps some wisdom that comes with time, helped me
identify that this was just a thought-pattern and that I had
the choice to believe it or not. I eventually let it go, but
this is very much a violent act of the mind.
Some practitioners want to hurry and get into very
advanced poses very quickly, and in the process injure
themselves. I have read and heard many stories of this
happening, and when you think it through you realize that
violence against ourselves can be a sneaky thing. It can
14
almost pass unnoticed as we push harder to get ahead or

to try to look cool by showing off our dexterity.
As you get started, it might be helpful to just think of
being ethical, as in: working at not being violent, or
refraining from stealing including paper clips in the
office-, adopting an attitude of contentment, observing
the places where you speak your truth and where you tell
lies, especially to yourself.
A strong body and clear mind are needed to discriminate
to an extent in which we might be able to reach all of
these limbs of yoga, and consequently be of good use to
society. We start with asana practice, and then we begin
to pay attention to our daily actions. All comes.
Curiosity for the other branches will be awakened, but the
daunting task of trying to grasp everything at once could
discourage us from practice. I suspect this is why Pattabhi
Jois said his famous: 99% practice 1% theory. We cannot
get into the deeper limbs of yoga like, say, for example
pranayama (breathing extension), if our bodies are not
healed and strong.
Asana comes in first as a blessing and as a way to restore
our bodies to their original blue-print. The daily practice
on the mat makes us stronger and gives us the nervous
system that is required to withstand the energy that
comes with the upper branches in the tree of yoga which
include for example, the ability to concentrate singleminded on one object for long periods of time.
15
Remember that we are talking about attaining full peace

and enlightenment, about transforming our lives so that
we become kind beings with full discrimination, living
entities that speak and act truth with no delusions.
Humans who are present and not acting from preconceived judgments.
Things have got to change somewhat to accommodate
such powerful energies, and a strong and healthy body is
the foundation.
Once we have practiced for a while then we can start
thinking about pranayama, pratyahara or sense
withdrawal, which is the fifth limb and leads one into
concentration the sixth-, meditation the seventh- and
Samadhi or enlightenment, the last limb. But first things
first. Let us get on the mat and try to build that six times
a week routine. Lets taste the benefits of what this
change can bring, then we will move on.
It Is A Breathing Practice
Anybody can breathe. Therefore anybody can practice yoga.
T.K.V. Desikachar
The interesting thing about the primary series of Ashtanga

yoga is that it never stops, it keeps you moving from the
very first movement and until we rest in savasana
corpse pose-. All the poses are linked together by what is
called vinyasa, or ways in which we get out of one pose
and into the next. It is a little bit like a slow dance.
16
As you start to practice the primary series, make your

breathing the first priority, slow down if you have to,
make sure to breathe slow and steady, long breaths.
When you think you are breathing slow, think slower.
The second priority is to coordinate the movement to the
breath, easy does it.
The breathing is done in a very specific way which Sharath
calls deep breathing with sound. We make a noise as we
inhale and as we exhale that resembles Darth Vaders
breath. You can try it right now, think Vader and then
take a long inhale, you will see that the breath comes in
slower and that you make a sound, exhale in the same
way, there you go, you are doing it.
What happens is that we contract the glottis so that the
air is inhaled and exhaled in a controlled and slow way.
One interesting thing about yogis is that they measure
their longevity in breaths rather than in years, and when
you make this kind of shift in your thinking then each
breath becomes a precious thing, every one of them is
tasted and elongated. We become connoisseurs of the
breath. We do this consciously during yoga practice, we
make the breath long and steady, and the sound we make
is, as master teacher Krishnamacharya would say, like the
hissing of a serpent.
Over time your breathing will become smooth, long and
controlled. The breathing is the basic support of the
17
practice. Over the years we build our stamina and

strength on smoother and longer breaths.
Every movement in the series of Ashtanga yoga is
intimately paired with a breathing movement, nothing is
left to chance. Arms go up on the inhale (for example)
and then we float them down into a standing forward
bend on the exhale, it is a dance. However, as the series
progress we may feel as if the air is not enough, we may
get fatigued, especially in the beginning.
I was just talking to someone who recently started
practicing and was reminded of how at first it is OK to add
extra breaths and aim to get the flow of the sequence
right. Sometimes it is not possible to maintain a steady
breath as we start adding the jumping back and through
in between each one of the poses. Extra breaths may be
needed. In cases like this, the good eye of an experienced
teacher can guide and direct us. When in doubt however,
always make the breath the priority.
The Primary Series is called Yoga Therapy -Chikitsabecause it slowly sends air to parts of our body where
perhaps it never reached before, it tones the body,
cleanses the internal organs (especially those of digestion
and elimination) and makes use of muscles we had no
idea we had. Our body needs ventilating after decades of
pollution (physical, emotional, mental, spiritual pollution).
Breathing via Ashtanga Vinyasa yoga ventilates the whole
body.
18
When I first started practicing in a studio I noticed that

they offered "Half-Primary Led Classes". If you can find
these, and the teacher clicks with you, then you are in
luck.
Half Led Primary Classes are shorter versions of the
primary series, not too daunting, not so long, and usually
going all the way but not further than Navasana (the boat
pose) which is the pose that comes after the twists. The
good thing is that you get to learn the counts, you benefit
from the group energy, you begin to learn how to
breathe, and hey! You are practicing.
Drishti Or Gaze. Where To Focus The Eyes

In Each Pose
Every asana in the primary series (and all six series) has a
focus point, either we look at the hand, or the tip of the
nose (alongside the tip, no eye-crossing) or the left, or the
right, and so on.
Your teacher will point to you which way the gazing has to
go or you can find out by doing research from books in
the resource chapter. Do not worry too much in the
beginning, just be aware of it. Slowly it will all come
together like the pieces of a puzzle, and over years of
practice.
The Drishtis of the practice are:
1. Tip of the nose: Asagrai
2. The navel: Nabi Chakra
19
3. The hand: Hastagrai

4. The toes: Padayorgrai
5. The thumbs: Angusta Ma Dyai
6. Up to the sky: Urdhva / Antara Drishti
7. Far to the right or to the left: Parsva
8. The third eye: Ajna Chakra / Broomadhya
When in doubt, you cannot go wrong if you look
alongside the line of the tip of your nose, but it is a good
practice to learn the different focus points eventually.
Bandhas: How We Prevent Energy Leaks

Bandhas are internal locks. The most important one at
first is the mulabandha or root chakra lock. This is done
by contracting the area of the perineum. Pattabhi Jois
was known for saying tighten your anus, and for
maintaining that you should actually contract this area of
the body most of the time.
The contraction of the area of the perineum is used to
summon our energy, direct it upwards, and prevent it
from leaking. When we lock the root portion of the body
we ensure that the base of our energy source is active
and connected. Not only that, we also connect with the
energy of the legs, which I was surprised to find out, I
could forget when the poses would get difficult.
There is a second Bandha called "Uddyiana badha" in the
area of the navel which pulls the energy upwards. The
20
idea is that once the energy is harnessed from the root it

is sent upwards.
Be aware of the root bandha but at least at first do not
worry too much. Just learning the standing sequence of
the primary series is enough work. Keep in mind that
there is a basic lock that needs to happen but if you forget
it at first its OK. Your teacher will remind you from time
to time, and eventually it will become part of your
practice.
Tristasana: When The Practice Begins To

Bear Fruit
After a long time of steady practice one may be lucky
enough to have all the elements of the practice come
together while on the mat. The poses will feel strong, the
body cleansed and supple, the gaze completely directed
towards its point of attention and the breathing deep and
smooth, hissing like a serpent, reaching every corner of
the body, revitalizing it. A meditative state comes as a
result when all of this comes together, and this is what is
known as tristasana.
Where is the bandha component in all of this? Recently a
student at the Ashtanga Yoga Research Institute (AYRI) in
Mysore asked Sharath that question and he reminded us
all that bandhas, Guru used to say, must be engaged at all
times, at least the root bandha, and that is why it does
not make it into the tristasana, although of course, on
that perfect, grace-filled practice, all bandhas would be
engaged appropriately, naturally.
21
How long would that take? This is a question that used to

lurk in my mind when I started practicing. Here is
Tirumalai Krishnamacharya himself answering from his
book Yoga Makaranda:
After all the activities and movements of the mind cease,
the mind becomes steady. Until it develops this
steadiness, we do not obtain any benets from it. Until
the mind is made to remain steady, all the time spent on
this pursuit will be wasted and we will not receive any
benets from actions performed by a shaky mind. As a
result, some might ask, if spending time on yoga might
not initially produce any benet then why should one
practice it?.... No accomplishment or achievement is
possible without eort is a great saying.
What Does All Is Coming Mean?

Mastery of yoga is really measured by how it influences our dayto-day living, how it enhances our relationships, how it promotes
clarity and peace of mind.
T.K.V. Desikachar
I have always wondered about what the all in: Do your

practice and all is coming meant. I can only speak from
my experience but I will say that the best way to know
that your practice is working is that your life get better.
If I had to describe the cycle of how the all comes
about, it would go something like this:
22
The daily asana practice begins to cleanse our bodies in a

deep and profound way, so much so that our cycles of
food-intake, rest, and elimination become cleaner,
efficient, and stable. Also, as we are getting on the mat
every day, our body finds new ways to release toxins that
have accumulated over years, through sweating, twisting,
inversions, etc.
As a result of these new healthier habits the body
becomes stronger, leaner, and supple which in turn helps
the mind become more focused and efficient in its
thinking process.
Because of the new gained clarity we make better choices
and begin to use our energy more effectively in all areas
of our lives. For example, we get clear about who are our
friends and who just pretend to be, who is a positive
influence and who steals our energy instead. We get
clear about how we are using our sexual energy, we pay
more attention to our creativity and our instincts, we
become more in-tune with our own spirit or our Self.
As a consequence we get better results in our lives which
ultimately lead to better living conditions, better
surroundings and better energies around us.
Not only that but the deep breathing results in us slowing
down a little, perhaps skipping a bit and thinking before
starting or continuing with an argument we know will be
going nowhere. These extra little silences help us notice
things that we never noticed before. We become more
23
aware of coincidences in life, perhaps we start taking

them as cues from universal intelligence directing us to go
in a certain direction or to not do some other thing. And
so we act accordingly. Faith and trust develops. We feel
better and an overall well-being flows through us.
All the things we want begin to come to us provided they
help us on the way to our own truth. There is the all.
All those things we think we want but are not really
relevant for our spiritual development somehow either
disappear from our radar or fade away.
The ultimate paradox is that after a long time of
dedicated and focused practice we start wanting less
things, even though they become more accessible.
But Its Hard And It Hurts

Right pain is usually felt as a gradual lengthening and
strengthening feeling and must be differentiated from wrong
pain, which is often a sharp and sudden cautionary feeling
telling us we have gone too far beyond our present abilities.
B.K.S. Iyengar
Recently I conducted a poll at the blog asking whether

people though that the popularity of Ashtanga Yoga was
increasing, decreasing or they just were not sure. 56%
though that it was increasing. This was not a big poll, and
it was conducted in an Ashtanga-focused type of blog, so
that may not have been so surprising, but what did
surprise me was the conversation sparkled in the
comments over the reasons why its popularity might be
24
rising, yes, but not so fast: the majority of commentators

said that people consider it hard. I get it.
When I first started practicing Ashtanga Yoga I would
switch between Mark Darbys primary series DVD, and
Richard Freeman's intermediate series DVD. Monday for
Darby's, Tuesday for Freemans.
I had never done Ashtanga before, so I thought I could
breeze through the different series at will and make my
own routines without consulting anyone. I thought
kapotasana (a very deep backbend of intermediate) as
well as other contorted poses would not be that hard.
Was I deluded? Completely!
When I see James (a beginner and my husband) come out
of one of the led classes expressionless other than using
enough muscle to say: "brutal!", then it looks hard. Let's
also point out that he, just like me, has been bitten by the
"wanting to do it all at once" bug. Its in the air.
Then I wonder: who, initially, among us follows the
system exactly as intended and with a good teacher? In
the way intended we practice with a teacher, in a Mysore
room, learning one pose at the time, moving along only
when ready. We also take a led class or two each week to
clarify and clean up the counting, the breathing,
sequencing, etc.
We are never to be moved to the next pose until we can
somewhat master the one we are on which is
determined by the watchful eye of someone more
25
experienced than us. There is energetic intelligence

behind this, we do not practice the next pose, even if we
may think it is easy, because that way we have sufficient
energy to concentrate on what we have, which more
often than not is plenty enough.
I am one of those people who wants everything fast, or at
least I did. I wanted those advanced poses like the
difficult inversions of the intermediate series. Hey! I even
had an Excel chart outlining how I wanted my practice to
unfold and when I would learn some of the poses. You
can clearly see how my mind tends to take over from time
to time, and how the practice informs me that I am not
present, but rather making calculations, giving thoughts a
much bigger place than they deserve, a slave of my mind
rather than someone that uses it for good.
One commentator on the blog said: "it requires getting
over the idea that it will be boring". I actually never had
this problem, the asana part of Ashtanga was never
boring to me, but I can relate to how the repetition can be
unsettling for a mind used to watching three screens at
once, or multitasking, or having a high frequency type of
job for a living.
Yes, this practice demands a change of pace. And if you
think about it, slowing down is really not that bad.
Another commentator suggested that starting an
Ashtanga yoga asana practice could be compared to
giving birth, one of those painful moments that are
26
forgotten and even romanticized later on. I have never

given birth, but have heard that story, all I know is that
the original pain that I felt was labeled in my mind as
good pain, the pain of purification, the pain that was
cleansing my system. And I always remembered and was
directed by teachers to never force, to just work with
finding the edge.
Someone else with a home practice mentioned how he
finally came to find a good teacher, and although he only
sees her when on tour it is a key part of his practice. And
I have to say that yes, finding a good teacher that will go
along, respect our limitations, and work with our mental
fluctuations is critical. Not everyone is that lucky.
I will confess to one thing that I found very hard in the
beginning. It was the moment when you are practicing
and the instant before you start to sweat. I hated that
moment, I did not like getting wet and dirty, I did not like
to feel the burn. And that is actually the purification part,
that is the moment where the healing is happening. I had
a resistance to the cleansing. I find that very curious. The
one thing I found helpful with this was to always bathe
before and after practice. Before because a warm bath or
shower loosens the body and makes it feel refreshed, it
also creates a sort of ritual around the daily routine.
After, because I never wanted to carry around all those
toxins that were released during the practice.
So, these are the thoughts gathered around what the
hard parts in Ashtanga Yoga asana are:
27
- The boredom factor

- The pushing to go faster because we all want to be good
on day one, OK maybe not you, but I did (although not
any more)
- The sweating. Who likes to sweat?
- The enormous commitment.
- Having the stamina to remain with the practice until it
becomes a discipline that grounds us.
- Keeping motivated. Especially if we do not have a good
teacher nearby or cannot make it to Mysore
- Before starting the practice: dealing with the perception
that it is hard
- Finding a good teacher that will help us find our edge and
slow our mental fanatical desire to go further. Also,
avoiding a teacher that could hurt us.
Finding a good teacher is difficult. I agree with that.

Whether it be in person or online, or through workshops,
coming across the right soul, that is hard indeed.
But can you see how all the other points in the list reside
in the mind of the beholder?
It may not be easy, but it is actually not hard, not if we
follow the traditional method, not if we can get out of the
way and surrender. Not if we just let the mind do its thing
and still get on the front of the mat, then take that first
breath.
Body is not stiff. Mind is.
Sri Krishna Pattabhi Jois
28
THREE: 21 THINGS I WISH I KNEW

BEFORE I STARTED PRACTICING
ASHTANGA YOGA
Vinyasa means breathing and movement system. For each
movement there is one breath. In this way all asanas are
assigned a certain number of vinyasas.
From the KPJAYI website
From the very beginning I was completely intrigued by

Ashtanga. Starting with its brutal schedule, its lack of
poetry (no: feel the earths energy flow through you
ever heard in a class), and mythological superstition, as in:
no new poses to be taught on Tuesdays because it is ruled
by Mars which is the God of war.
What I loved immediately was the sense of independence
that it gave me. Finally! I thought to myself, a very
specific approach to practice which, in spite of having a
lot in common with all other styles, has one single
29
element that makes it stand out: it is done as a selfpractice where each student arrives in their own time and
does his or her practice while the teacher comes around
to adjusts individually.
Known as the Mysore style (due to its birth-place in India),
I ventured into it with an open heart one April fools day.
Looking back there are a few things I wish someone had
whispered in my ear as I embarked on such a colossal
journey, these are 21 of the most notorious:
1. The Breathing
Breathing is the most important and relevant thing within
the practice. As one embarks on the primary series the
first curious thing is that there is no pause, one keeps
breathing and flowing from one asana to the next and the
body is constantly moving following exact prescribed
movements while riding the breath.
It is not uncommon in the beginning to go to the
extremes, either get out of breath, or to turn into a
respirator (as I like to call it) by loudly forcing it.
I have myself been in both extremes and either breathed
loudly and fast trying to catch up with the movement or
not breathed at all in days where I wanted to be numb
and avoid life in general.
It is a practice for that reason; we aim towards the middle
path. The breathing of the Mysore practice is as
important as it is difficult to understand.
30
The amount of push and sound need be only as much as is

required to generate heat, focus, and reach the edge of
each asana, then transcend it. One good suggestion I
heard from a teacher once was that I was the one that
needed to hear the breath, not everyone else.
2.- Hot and Hard
Mysore classes can get really hot, especially when the
rooms are crowded, it is summer, or you are in a tropical
place. Sweat is profuse when the practice starts to get
deep and the purification process of the first series kicks
in. Perspiration goes hand in hand with daily practice and
it is best to make peace with it, and do some research on
good deodorants.
3.-Weight Release Happens
Coming into the practice I noticed how most advanced
practitioners had beautiful and balanced bodies. I wanted
that. I learned eventually that the practice might not turn
me into a runway model, but that instead it would return
my body to its original blue-print, which it did because of
the intensity of the asana and as soon as a momentum
was reached.
For example: I learned very quickly that to do the deep
twists in the middle of the first series (Marichasanas) I
needed an empty stomach, a very empty one, and so
having the last meal before 7 PM at night became an easy
routine. Through the health momentum of yoga I actually
released 30 pounds.
31
4.-Ladies Holidays and: Do I Shower Before Practice?

After? Or Both?
Ladies holidays refers to the days in which a woman is
menstruating; I have seen women who never take rest
during these days and women who take two or even
three days off. In the end it is a very personal choice. In
India the suggestion is to take three full days of rest, but I
have found that practitioners in the west seem to have a
very different opinion. Most women pay no attention to
these special days and practice anyway; they make some
adjustments (like no inversions) but do not stop. In my
own case I learned that it is best to take rest and I do, I
also welcome it.
As per the showering, the tacit agreement is that
everyone showers both before and after. I used to think
that if I was going to exercise and sweat then what was
the point of pre-showering anyway? That is, until I
happened to practice next to a fellow that smelled. That
changed everything. Now I shower before and after, even
if I practice alone.
Also, showering pre-practice prepares the body and can
at times help loosen it. Showering post practice is a
blessing as it cleans all the impurities that were brought
to the surface by the exertions.
5.-Should You Forget a Pose in the Sequence
About five months into my own practice one day I skipped
a pose, did not notice and kept going. Later on the
32
teacher came over and had me go back and repeat from

where I had skipped about seven poses earlier. Ouch! I
learned the lesson.
On the other hand I also started to become shala smart
and hide my mistakes if they ever happened again, which
they did, and to pay more and more attention every day,
until the practice became a bit automatic, which is in itself
another danger. Not all teachers make people go back
and repeat, but I feel it was a very good learning
experience for me.
6.-Pose Advancement Anxiety
I did not anticipate when I started that I would crave and
have internal battles over wanting more poses, reaching
second series, advancing, moving. My explosive intent to
keep growing, show off, be better, is one that my mind
has very ingrained. Then I noticed that the desire would
go in cycles, sometimes I would want more sometimes I
would not want anything. I would not say I am
completely surrendered to the process by now, but at
least I am laughing at it a bit more.
The fastest way to get the next pose is to perfect the ones you
already have.
Sharath Jois, Mysore 2011
7.-The Addiction
The practice is addictive, or, perhaps a better expression
is habit forming. Once you start practicing you will crave
33
it and will practice everywhere you go, in your brothers

terrace, an airborne plane (in the kitchen area until the
kick you out), behind the airport counter or just all out in
full display while waiting for the next plane out of Dubai.
I did all of those.
8.-Its OK to Say No to Adjustments
Until trust is established with a teacher it is not only OK
but also healthy to keep strong boundaries when it comes
to adjustments. In a good way, of course, no need to be
rude. A good teacher will always observe your practice
first before attempting to change things.
It is important to always respect our bodies and what we
know about them.
It is also good to be careful not to fall too much on the
other side, as adjustments are useful, and certain poses -I
am pretty sure- are impossible without them, for example
Supta Kurmasana, in which the legs go behind the neck,
which takes not just one adjustment but years of them.
9.-Why Rest on Moon Days?
The practice happens six times a week and this is a plus as
it leaves very little room for laziness or hesitation. The
only days of rest are Saturdays, ladies holidays, and
new/full moon days. Why is that? There are many
theories. One of them that makes sense to me comes
from a senior teacher from Encinitas called Tim Miller. He
34
maintains that our bodies are mostly water which in turn,

just as the oceans are influenced by the ties and cycles of
the moon.
A new moon is then compared to the end of a breathing
cycle -the end of the exhale- where we normally pause
and then breath in, while the full moon would be the
equivalent of the top of the inhale when, with filled lungs,
we briefly pause to start the cycle all over again.
10.-Conversations Get Technical
Some yogis are very much into the asana part, and you
will encounter them. They are fascinating people to talk
to because you start to get very precise about what
happens and what is needed in a pose. I am grateful to
have a few yogis in my life who love discussing every
single detail. You will notice that not only do you learn
the Sanskrit words for the poses but you will also learn
the names of the muscles you use in each of them (do you
know where your psoas is?). You might also being to talk
quite a bit about your anus and the perineum.
11.-Led Classes Are Useful. Fun? Maybe Not So Much
Because the practice is self-directed the tradition provides
one led (or guided) class per week. Not all studios
subscribe to this but more and more are catching on. The
good thing about it is that you get to learn the true count
and it helps with cleaning up any extra movements you
may have creatively added, I know I do from time to
time.
35
So they are useful, but for me not so much fun as the

count, for example, could be slow in a pose that you may
not like. It happens. We learn surrender.
This comes useful for life in general as throughout the day
we are bound to encounter uncomfortable situations, and
learning to breathe through them is a good practice.
12.-Cult Accusations
Yes, you might be the target of accusations of having
joined a cult, which is sweet really, and partly true, as
there are a few practitioners out there who can get very
fanatic about it, which brings me to
13.-Keeping a Healthy Sense of Humor
It is a challenge to maintain a sense of humor, an attitude
of detachment, and to admit that hey! other practices
also work well. I encounter yoga practitioners all the time
and all over the world, each has their own preference,
nobody can tell someone else what will work for them, it
is a very personal journey, whatever helps us become
more peaceful and more present is it.
14.-Bandhas
I am still not sure I will ever understand the full story
behind bandhas. They are basically internal locks which
one engages during asana practice; one is in the area of
the perineum (moola bandha), and: Tighten the anus is
a phrase you need to be prepared to hear.
36
The other one is in the area of the navel (uddiyana

bandha). Their main purpose is to prevent energy from
leaking out of the body and induce it to flow upwards
through the chakras and eventually enlighten us.
All very interesting but a life time of work to understand
at a visceral level. By the way there is a third bandha (in
the area of the throat) and an ongoing debate around
weather it should be engaged during practice or not, but
that is material for another book.
15-Change in Social Habits and in Life
Not everyone enjoys going out at night with a deadline of
I need to be asleep by 9. Waking up at 5 AM on a
consistent basis changes things.
16.-Going to Mysore is Recommended
Mysore (yes as in my-sore) in Southern India is the
Mecca of Ashtanga and a place of wonder. It feels like
another planet, yet there is so much to see and learn
there. You can visit Mysorepedia.com, a site I created
where I compiled all information for it, and also for stories
and photographs about the place. It is indeed something
to live through, even if only once.
17.-Learning Sanskrit Happens
There is no way out, it starts with learning the names of
those asanas, with wanting to understand what others
are talking about, with asking what is fill-in-the-blank37
asana? Followed by someone mimicking a pose for a

response. It just happens. The beautiful thing is that it
gets deeper when we realize that in the sound of Sanskrit
there is more than just noise, there is magic, power.
Sanskrit happens, the sooner the better. Besides, its
pretty cool.
18.-The Yoga Sutras of Patanjali
The Yoga Sutras of Patanjali are the other side of the coin.
The front side is the asana, but without the sutras they
begin to feel empty. Patanjali wrote 196 short sentences
which need de-coding, and that take us through all the
limbs of yoga, and beyond the asanas.
This decoding is not really a mental process, each of the
sentences points in the direction of the state of yoga.
Throw them into the mix and it all becomes a matrix of
wisdom, the Indiana Jones journey of yoga excavation
into your authentic Self begins. The sutras clearly
identify the 8 limbs of yoga that lead to happiness or
liberation. In the end it all comes down to the opening
line, yoga is the cessation of the fluctuation of the mind.
Yoga is all about getting out of our own way, it is about
how present we can be, how detached from what our
mind tells us we should be doing, thinking, doing. A state
of yoga comes when we can act from the powerful center
that comes from a strong presence and no interference
from precodnitionings.
38
19.-Indian Mythology and its Powerful Symbols

There are fantastic stories in Indian Mythology, so many
that you probably wont hear them all in just one lifetime.
One, for example is that of Shiva and how he drunk the
poison that was threatening to destroy the world but did
not swallow it, just kept it in his throat, and that is the
reason why his neck is blue.
I love the symbolism of that story because Shiva took
things for what they were, he did not make a drama
about it, he did not swallow the farce, he did not think
about it, he just stayed with it, with full presence but not
reacting, and in so doing destroyed the poison.
There are thousands of stories like this that contain deep
teachings in their symbolism.
20.-Curiosity For The Other Branches
The eight limbs are marks along the territory leading to
enlightenment, which so far and in my limited
understanding I can only describe as eternal peace with
full discrimination.
There is a deeper reality happening as we speak, a
timeless wisdom and intelligence manifesting itself. We
have access to all of this in this very moment, if we can
get the crazy thinking to let us see it. It is difficult to see
this because we are so burdened with daily life and our
minds fall into intense chatter, the aim of yoga is to get in
39
touch with the vastness, with what Rumi calls the

beloved. The upper limbs contain a map towards it.
21.-Youll Go Down The Rabbit Hole
At some point we just do, maybe we visit Mysore or we
come across a very good teacher that encourages
scripture reading, and we read the Yoga Sutras, or the
Bhagavad Gita, or the Upanishads, and all of a sudden we
find ourselves in a whole new world where the
possibilities opened by yoga go far deeper than we ever
dreamed of.
40
FOUR: A FEW REASONS WHY I

CHOSE TO PRACTICE ASHTANGA
YOGA AND CONTINUE TO DO SO
I will never preach or try to convince anyone of anything,
but I can tell you some of the reasons why I came into
Ashtanga, why it has, and how it continues work for me.
There are many styles of asana practice out there, this
one in particular resonated with me in a deep way,
because it has:
1- Regularity and No Mind
It is practiced every day, six times a week, no questions
asked, no excuses. I liked this because it gave me a
tremendous sense of discipline and a focus for the day.
There is also a great feeling in knowing that you have
accomplished something and it is not even 9 AM.
Knowing that the practice happens no matter what leaves
the mind out of the equation, once it becomes a routine
the mind does not even get on the way anymore, and if
41
anything it might even cooperate in getting me to the

front of the mat.
2-I Like to Travel
The practice is portable. Whenever I land, anywhere,
primary series is the first thing I do, and I don't need a
teacher (unless I want to go to a studio). Primary series
re-aligns me, and helps in easing the jet-lag symptoms.
3- More Than a Workout
The Primary series shattered the belief I had that yoga
was easy and calm or not really a workout. Just doing the
standing poses of the primary series, at least in the
beginning, when I first took on the practice, felt like
Olympic training to me.
It is tempting to get carried away by that old saying that
we will do only what our body wants, and maybe one
day we will skip that standing poses because, well, we are
just not in the mood. I once heard a very senior teacher
say that if it is not broken and there is no fever then we
must get on the mat. That guideline goes with me
everywhere and has proven very useful in those days
when my mind tries to convince me not to practice.
Here is a the article written by that teacher. In case you
are reading this in paperback the link is this:
http://www.centeredyoga.com/writ_body.html
4-There is More To it Than A Nice Body
42
When I started practicing I wanted to look good, and I

noticed that most people who practice Ashtanga look
really good. Their bodies seem evenly proportioned, their
muscles toned but nothing stands out in a grotesque way,
it is all very elegant.
However, regular practice revealed to me a much deeper
sense of what yoga means, not just physically but also
mentally, and spiritually. Through the body I began to
notice the mental tendencies I had. This is something
that continues to this day, and in every session on the
mat. Being uncomfortable in a position and yet staying
with it, breathing in it, is another way in which yoga helps
me with much more than just keeping the body in good
form, it informs me of what to do later on in life as well,
when I feel uncomfortable, and I just breathe through
that as well.
5-Guaranteed
It is a proven system, ask anyone who has been practicing
it for a long time and you will see how much they love it
and how their lives have been transformed, most likely
for the better.
Besides it is a system that comes from a lineage of at least
four generations of real yogis, people that woke up every
morning to the practice, just like you and me do.
6-It's a Challenge
43
I find the challenge a blessing. Recently I heard a longterm practitioner say that finishing the second series of
Ashtanga is akin to becoming an athlete. Her words
resonated, Ashtanga yoga is a challenge. And it being a
challenge is a blessing in disguise because our westerner
mind is wired to look for one, so what better opportunity
to put our natural tendencies to work with such beneficial
result prospects.
7-Miracles
When we practice from the heart and sincerely we
become a lot more aware of our surroundings. We notice
things. Coincidences start to happen, or maybe it is
because we notice them that we think they are
happening. We begin to find ourselves in the right place
at the right time, life becomes a thread of well-being, and
we find discover we are on the path to peace and
happiness, curious about all limbs and deeply immersed
in a practice of health and abundance.
44
FIVE: THE HEALING BENEFITS OF THE

PRIMARY SERIES
"The stomach is the only cause of an untimely death. There is no
other reason. The dwelling place of death in the body is only the
big stomach and nowhere else.
T. Krishnamacharya, in "Yoga Makaranda"
If you look at the cumulative effects of the poses of the

primary series you will notice that the main focus is on
clearing the digestive and elimination systems.
In his book Yoga Mala, Pattabhi Jois lists all of the asanas
of the primary series and their benefits one by one.
Looking at it you can see how all effort is directed
towards making the body lean, eliminating bad fats, and
clearing constipation.
For example, consider the following mentions of benefits
among the postures of the primary series:
45
Removes stomach bad fat: 10 mentions
Purifies anal canal: 10 mentions
Cures constipation: 3 mentions
Increases or strengthens the digestive fire: 3

mentions
To begin with, the first two poses right after the opening
sun salutations, Padangusthasana and Padahastasana,
(standing forward bends), have the ability to dissolve the
fat of the lower abdomen and purify the anal canal,
kidneys and lower abdomen.
Simple standing poses like the regular and revolved
triangles dissolve the fat area of the waist and bring the
body into shape.
Further along the primary series there is that pose which
you can see on the front cover of the book, Utthita Hasta
Padangusthasana. This one helps with eliminating
constipation, as do all the Prasarita Padottanasanas
(A,B,C,and D).
Later on, an unsuspected boat pose, Navasana, purifies
the anal channel and lower abdomen.
So, just as Krishnamacharya advises in that quote at the
beginning of this chapter, primary series may very well be
the ticket to avoiding an untimely death.
46
SIX: 3 SPECIFIC CASES IN WHICH

YOGA HELPED ME PERSONALLY
How I Survived The Biggest Financial Crisis
Of My Life
As I followed my boss through the hallway I wondered
what could she possibly have to talk to me in such a rush
after I had been away for five weeks in Thailand for yoga
teacher training.
The sight of Celene, the Human Resources manager,
clarified it all. After 10 years I was being fired. The time
was early 2009.
From then on it was like a movie, I absorbed the faces of
concern, the fake extra-detailed reassurance of my boss
saying that it had nothing to do with my performance, the
cheap talk about how this was difficult, the fear in their
faces, I mean: Would I sue like everyone else does in NYC?
47
Would I cry? Go postal? I had, after all, mortgage

payments north of 2000 dollars per month in the worst
housing market of the past 30 years, a car, a yoga
monthly membership, credit card debt, no family in the
United States, not a penny in my pocket.
Of all the shocking situations I have lived through this one
felt the most real because it had to do with the very
practical technicalities of what I was going to eat the
following week. With where I was going to sleep if my
house was foreclosed: the YMCA? friend's couch? a
shelter? Times Square?
I remember walking back into my cubicle knowing that I
could go home now, that it was all over, something I had
secretly desired for years.
MS Outlook showed 2127 unread messages. A form on
my desk had a post it in it asking me to re-do some entry
in the helpdesk database, and another asked for an
explanation of a cell phone charge while in Hong Kong. I
felt a burst of anger and laughed out loud. In my mind I
gave them all the finger, I was now beyond all those
mundane things I did not care for. I was free, powerful
even.
Then of course I crashed.
Walking down Six Avenue later that morning I remember
looking at people and seeing how the world kept going
even in spite of my desperation, how it all seemed to go
on as usual, how nobody noticed.
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At some point around 46th Street I stopped dead on my

tracks and in the midst of the bustle that is New York City
I looked up at the sky and clearly stated out loud:
"Dear God, this is a bit much for me. I will keep on putting
one foot in front of the other but You take care of the big
details cause this is frigging out of my range"
And then I did put one foot in front of the other, one
breath following the previous breath, one moment
following the other. I continued living.
Looking back I can say that many things contributed to get
me through the storm and bring me back to a place of
balance, happiness, stability and even reinvention. These
are 16 of them:
1. Kept up the yoga practice, every day.
2. Realized that I wanted to be happy rather than
right, meaning that I worked at controlling any
tendency of my mind to take me into a hole of
depression.
3. Gave away 90% of my possessions -kind of had no
choice, I was selling the house-. Ended up being
the best decision of my life.
4. Allowed myself the opportunity to cry and feel
like a failure. Then washed my face and kept
going, one breath at the time.
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5. Remained friends with the Human Resources

person, I like her. Even in the midst of my fears I
could tell that she was also trying to do her best
within very difficult circumstances.
6. Volunteered for NYCares, surprisingly that was
one of the most rewarding and healing things I
did. Helping others ended up helping me. Funny, I
know.
7. Woke up every morning to coffee, shower, and
getting dressed. I meant business regardless of
what the so-called "reality" suggested.
8. Started dating again and kept actively and
purposely socializing.
9. Chanted the Gayatri mantra which I had just
learned in Thailandsee resources- and like I
meant it.
10. Cooked and ate at home all the time. Learned a
few dishes by the way, I can make a mean curry.
11. Did not just look for jobs but after interviews I
wrote lists to the potential employees with ideas
of how they could improve their working
situations (from the perspective of an IT Training
Manager, which is what I was). I gave the ideas
away without expectations. I came from a
position of abundance, even though things
around me could have suggested otherwise, I had
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trust in the process, and I am not even sure

where the strength came from, perhaps from
having been practicing yoga for a while.
12. Talked to everyone under the sun, financial
advisors, bankers, psychologists, wise women of
my tribe, friends, friends of friends.
13. Did not waste energy on hating or blaming. Could
not afford to.
14. Walked up every morning listing all the things I
was grateful for (yoga, friends, love, my family in
Argentina)
15. Meditated daily
16. Slept and ate as healthy as I could on my budget
Eventually, 6 months later, the house was sold without
having to foreclose or short sell, taking a bit of a loss
which was financed by borrowing from the 401K. The last
mortgage payment was made with my last severance
check. Somehow it all worked out.
I am eternally grateful for the lessons learned, and
although I rather never have to go through it again, at
least I know I survived by coming from a position of
center and abundance.
The day after I was fired, on my next yoga class, when I
told John Campbell (my then yoga teacher in New York
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City) what had happened he said to me: "This is your work

now". He meant yoga. I smiled.
How I Lost 30 Pounds Through Yoga And

Never Saw them Again
Early in 2008 I set off for a trip to India. When I returned, I
was 30 pounds lighter. The weight never came back.
A friend who knew me before the trip and then after it
recently asked me how did this happen. As I tried to
recall I noticed that it was not just because of the yoga, or
the trip, or the food, or because I starved myself, and
certainly not because I was mean or deprecating to myself
in an attempt to discipline my food choices. None of that
had anything to do with it.
Releasing weight can be a drama or not, it can be hard or
notit depends on so many factors that I do not believe
one single method can ever work for everyone.
But these steps worked for me:
1-Loving Myself
There is no way around it, no matter who says that the US
has an epidemic of whatever it might, or that I, or you,
may need a diet or, that statistics show or blah, blah,
blah, it is all nonsense if we do not start at the beginning.
Loving and respecting me enough to sit down and look at
what was important in life was the very first step.
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I know it may sound silly but I followed Louise Hays

exercise of looking at myself in the mirror and saying I
love you, to my own image. At first it felt silly, stupid
even, and you know why? Because I did not believe it.
But a few weeks into it I did start to believe that I was
worth of my own respect, and it helped me get grounded
in acting as if I loved myself until I did eventually fully
believe in it.
2-Daily Yoga-Asana Practice
I find that the release of the weight for me had to do with
momentum rather than a get-thin-quick mentality. By the
time I took my trip I had been practicing daily the yogaasanas of primary series and for a year.
When it comes to releasing weight I find that it does not
so much matter what kind of yoga one practices, but that
one does. The simple act of getting on the mat every day
sends the body the message that one cares. The body
gets to be stretched, paid attention to, aligned.
With time my body began to take over, for example: it
knew that we (body and mind) would have to enter
kurmasana (tortoise pose) the following morning, and it
knew that an empty stomach would make such exertions
more palatable, and so it signaled me not to eat anything
past 7 PM, a practice that has become a habit, because
my body says so.
3-Verbal Messages
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I find that people dismiss this quickly, so much so that I

began to suspect it is a well-kept secret.
When somebody wants to manifest something positive,
like achieving a healthy weight, then keeping the
vocabulary clean (no curse words, no negativity) is key. It
surprises me to no end to see, even in yoga circles, a
tremendous denial of the power of the word. I hear
people complain all the time, say bad/dirty/loaded words,
and talk about their bodies with negativity.
Even as you read this, I will dare bet that you will either
read through or dismiss it promptly. If you are still
reading you are probably ready to hear it. If you are, then
do not allow negativity into you, in any form. This in turn
has the effect of cleansing the mind and to release bad
ideas, extra anger and extra weight. Think of a diet of
words as a foundation, the bad ones are very high in bad
fats and calories.
There is a reason why I call it weight release (except
perhaps in the title of this post), and that is because
phrasing it that way is more powerful since usually
whenever we lose something we try to find it again.
4- Cleansings
Weight release can also be thought of as cleansing. What
is necessary is to look at what is coming into our bodies
and how fast it is coming out. If we are not going to the
bathroom (both for number one and two) daily, then
there is a problem.
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Just as an example, there are easy-to-use enema bags

that help ensure that the internal pipes are clear. When I
talk to friends about enemas they usually freak out, and
so did I when I first heard about them. However I was
blessed to have a teacher go over all of my fears and
answer each one of them. Will it hurt? No, it does not.
Will it be uncomfortable? Maybe but you are totally in
control and can regulate the intensity.
Some people go all out and do a colonics treatment.
Movie stars do these frequently because of the glow it
produces. I have not tried one yet, but I want to. They
are not too expensive and have an even deeper effect.
And hey! If they are good for movie stars they are good
for me too.
5-When Hungry, Drink Water First
A yoga teacher once said that to me. Most of us get the
signal of hunger when in reality it is thirst speaking. I
know I confuse the signals sometimes.
I have tried this many times, especially at mid-morning
when I hear the stomach rumble with noise in what
seems like starvation, and found that drinking one or two
full glasses of water may not stop the feeling of wanting
to eat, but at least will delay it. It will also hydrate the
body, and help it with the elimination process.
6-Cooking
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While in India I felt a little scared about eating in

restaurants because the quality of their water is very
dangerous for westerners so, for example, eating salads
(or anything raw) outside of the house was not an option.
This forced me to start cooking, and I prepared lots of
stews and soups with boiled vegetables and olive oil
which I served with brown rice.
Also I understood that very often our bodies are starving
for real nutrition. For example, I learned that taking
spirulina supplements is a great way of supplementing the
diet so as not to have to eat a pound of spinach every day,
or that Niacin (a type of B vitamin) helps enormously in
uplifting moods. Of course this does not constitute
medical advice, it is just what worked for me.
My constant investigations continue on even to this day. I
am always looking for the best nutrition I can find for my
body in particular. Lately for example I have noticed that
flours are not so conducive to health for me, they tend to
constipate the system, and so I try to avoid cupcakes,
crackers and bread in general.
What is necessary is that each of us find what nurtures us,
within this body, no point in forcing things or trying to
copy what others do, just finding balance on what works
for our own specific body. Yogis are personal laboratories
of health and peace after all, whatever works is what we
do.
7-Taking Time Off
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Taking time for ourselves seems impossible, but it is not.

When a body is overweight, it is out of balance. When a
body is out of balance it needs time for itself, to heal, to
have an opportunity to assess what exactly is happening
and what can be done to help it. As long as the time we
give to ourselves is dedicated, focused time, it is useful,
otherwise we are not nurturing our soul, and an unnurtured soul produces an unbalance that usually
manifests in us reaching for the ice cream.
I have noticed that people who say that there is
absolutely no way they can take time for themselves are
actually saying that their priorities do not involve taking
time off, meaning, their focus is not on their own
wellbeing but rather on other things.
8-Surrendering
Our bodies are determined by our genes and ancestors. It
is important to respect nature. Yoga and these principles
can restore our body to our original blue-print, to what
our bodies would be like if completely healthy, but they
will not transform us into super models. The real miracle
in weight release happens when we shift perception,
when we can accept our body as it is and treat it well,
with respect, providing good nutrition for it, so that it can
function at its peak, which also means, mind you, at its
ideal weight.
9.-Choosing The Middle Path
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Trying to eat only spinach, or only drink water with lemon

for days and nothing else, or going completely raw
overnight or any other extreme is not only unrealistic, it is
also dangerous and guaranteed to never work because
we are fighting against a very powerful force of nature:
our own natural psychological tendencies, which have
been ingrained into us over a period of well, think about
your age, that long.
In yoga this has to do with our gunas or psychological
tendencies, of which there are three, rajasic or
overexcited, tamasic or lethargic and satvic or balanced.
Forcing ourselves on being always balanced is in itself like
forcing, because we are trying to machete our way
through into the middle path rather than respecting what
is actually happening right now. When we resist what is
we fall unconscious. Falling into denial by trying to force a
balanced energy is not the answer.
For example, a few months ago I felt like eating
marshmallows. These are not exactly healthy treats as
they have gelatin and are full of sugar, but I was fortunate
enough at that very moment to be listening to Richard
Freemans Yoga Matrix and to hear exactly the message
of this point, and so I ended up enjoying the
marshmallows, going along with my tendencies, which
was, albeit counterintuitive, the most satvic or balanced
thing I could have done. I just observed what was
happening but did not try to make it right. Interestingly, I
have not felt the urge to eat them again, ever since.
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10.- Trusting Our Instincts

Before every meal ask: what is the most nutritious thing I
can eat right now? and trust, and let your body have it.
Remember moderation, of course, but do go ahead. It
may be decadent chocolate mud pie today, it might be
baby spinach salad with fresh olive oil sprinkled with raw
almonds tomorrow.
One thing I have found helpful recently is to stick to a plan
for the week and have one cheat day in which I can eat
anything I want, within reason. Even in spite of the within
reason warning, in the beginning I was eating like crazy
on that cheat day, but the interesting thing is that after a
few weeks of noticing how the cheat day affected my
week in general I began to be more mindful even in those
days in which I could go all out.
11- Twelve Step Meetings
There is a cathartic effect in admitting our vulnerability to
other people, as for instance when someone confesses to
a group of people that he or she ate two pints of icecream the night before, or when someone says: I am
powerless over this. 12 step meetings work because
they are simple steps that demand enormous courage, of
the type that can only be navigated with help from others
who also happen to find themselves in a similar setting.
The benefit of 12 steps meetings is that they open people
up, they reconcile people with their own humanity,
through them we find that what we think is crazy in us, is
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just as normal as it is in any other person, we all share a

common humanity, we are all one, and I have yet to see a
form of therapy that is more effective than people being
brutally honest in a group, and under very specific
regulations for sharing, with proper boundaries and
respect.
12- Patience
Recovering a healthy body may take time, but every day
things speed up, there is a momentum that is generated
by slowly adding more and more healthy habits and
releasing the old ones that do not serve us anymore.
A Yogis Guide to Finding the Man Or Woman

Of Your Dreams
Love does not hurt, it feels really good.
Oprah Winfrey
Sexual energy is the most powerful energy human beings

have been bestowed with, yet its power confuses us and
leaves us in a blur. Finding a life partner within the
confines of a committed relationships is a vital step for a
yogi so that the sexual energy can be properly channeled
towards a person we trust and love.
Some people prefer to travel solo and that is a valid
choice but in my experience I have seen that most people
prefer to be in a relationship. At least in my case this was
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always what I wanted, only thing was that finding the

right match was not an easy quest.
The important part is to always remember that we need
to love ourselves first, and become the energy of the
person we want to attract. We need to model the type of
life we want to share, and a solid relationship starts with
the one we have with ourselves.
Everyone is different but these steps offer guideposts
against which at least we can test if we are being honest
with ourselves. It is critical to find truth within us and
notice if what we want is to play games and flirt and
create intrigue, or if we really want a committed serious
relationship. There is a world of difference between the
two.
Having been in both extremes I can say that a real
relationship based on love and honestly brings a lot of
energy into the table, and allows each member of the
couple to be their best, to grow, to expand.
1.-Brahmacharya: Well-Directed Sexual Energy
The first yoga principle relating to our modern times issue
of dating and relationships is brahmacharya. It is listed in
the Yoga Sutras, Chapter 2, sutra 38: Upon establishment
of celibacy, power is attained.
Brahmacharya means celibacy, however common wisdom
as well as endless interpretations from teachers of all
times point to the understanding that what is meant for it
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is that we use our sexual energy efficiently. After all,

even Krishnamacharyas teacher whose name was
Brahmachari- told him to go out into the world, build a
family and teach yoga.
So, what does this mean for us? It means that when we
find a partner we make a commitment to just have sexual
relations with him or her, but also, to be truthful even
before then, while on the search for a partner.
It means that we do not stay with someone we are dating
just because of perceived personal gain, or that after
seeing red-alert kinds of signals, or because of money,
status, or anything else other than because real trust,
support, and the possibility of love is present.
2.-Efficiency of Resources
Sexual energy is our vital force, a yogi recognizes this and
uses it for the purpose of advancing on the spiritual path.
This does not mean it gets to be secluded in a cave, on
the contrary, yogis are encouraged to live in the world
and have homes.
Like Marianne Williamson says: We don't enter the
kingdom of heaven alone, we go in pairs.
It is through relationships that we learn the biggest and
most important lessons in life. Only by having a close
mirror, a direct feedback system that can identify our
blind spots, our areas that need growth and change. And
62
so, searching for a couple to share life with is important

for a yogi.
3.-Getting Clear
Example: "I want a man/woman that has a good heart,
does yoga, can speak Italian, is taller than me, loves to
talk about spirit and do yoga, is ambitious, a good
listener, always speaks the truth, loves me for exactly who
I am, is generous and enjoys travel and popcorn during
movies. I want a solid real relationship, based on truth
and love, based on both of us wanting the other to grow,
and to be happy".
Go ahead, write your own version, do write it down, and
get SPECIFIC. Many people discard this step and file it
under the category of "stupid" or "restrictive". Big
mistake, consider Alice story's moral:
One day Alice came to a fork in the road and saw a
Cheshire cat in a tree. Which road do I take? she asked.
Where do you want to go? was his response. I don't know,
Alice answered. Then, said the cat, it doesn't matter
Many people say they want a relationship, but by not
being clear they perhaps fail to notice that what they
really want is actually drama, they feel invisible and so
they create complicated situations with unavailable
people so that they sound interesting. Becoming aware
of this behavior is a first step, clarifying what we really
want would be the next.
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4.-Intend, Detach, Trust

A Yogi recognizes the power of the word, the power of
intention, the power of being clear about what it is one
wants. That is what step 3 is for, to set the intention, to
make it clear.
Once the intention is clear it is important to release it so
that the universe can fold itself in magical ways and act as
catalyst to attract exactly that which you say you want,
provided of course, you are detached and open to all
possibilities. It may not be 100% what you wrote, but I
find you may be surprised. We never know exactly how
things will happen, nobody does, and that is not up to you
or me, that is up to destiny. Once we are clear we can
work at being present, at giving our full attention to
whatever situation comes our way, rooted in trust that
the universe is sending the right circumstances.
5.-Clean Vocabulary
When somebody wants to manifest a new and healthy
relationship in their lives keeping the vocabulary clean is
vital.
Not only that but also if you keep saying "Oh I am too old
nobody will ever want me", then that is what you are
putting out and that is what you will get.
Train yourself to say things like "I am open to the right
man or woman to come into my life" "There is an
abundance of men and the right one is attracted to me"
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Forget naysayers. They are in the majority and they have

not read this book yet. That is OK, maybe they are not
ready to hear it, maybe they prefer drama, bless them
and continue on your path to finding love.
Note that I am not advocating denial, sometimes things
are difficult. Keeping it real is also important, the key is to
find the right balance.
6.-Body, Mind, Spirit
To attract the coolest man in the world the best recipe is
to become the coolest woman in the world. I first heard
those words from a Marianne Williamson CD, and it
resonated deeply.
Do you feel good? Are you eating healthy? Are you
practicing your yoga? How about your clothes? Do you
reflect the happy person you want to be? Is your hair
tidy? Is your home tidy?
Ensuring that body mind and spirit are working together is
important, you need to have a good foundation and
become what you want to attract. If you would like a
generous sexy partner, start by becoming that yourself.
Take care of you first.
7.-Socializing In The Right Places
I am surprised when I hear men ask where can they meet
women. Easy! yoga classes, tango classes, painting
classes, cooking classes.
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As per women, there are plenty of places too: salsa

classes, tango classes, chess clubs, meetups.
Thinking that there are no men or that there are no
women is not true. It is just a sentence that our mind likes
to throw into the mix to keep us small. There are plenty of
good men looking for food women and the same applies
the other way around. It is important to keep the social
life active, to take that salsa class, go to that tango or
zumba class. Or go to a Meetup that enjoys going to
museums, or talking sustainability. Try everything that
aligns with things you like. Get out there and mingle.
Dating sites can work too, they worked for me! But for
dating sites to be effective all other steps must be very
much in place, and this is because of the nature of the
introductions (i.e.: both parties come in expecting a date
and with certain preconceptions/expectations).
8.-The One Hour Cup Of Tea
When I was dating I had a one hour cup of tea rule for
people I met for the first time. This was convenient
because it allowed me enough time to share a
conversation with no strings attached (i.e.: nobody had to
pay for an expensive dinner) and most importantly, it
came with a clear exit strategy for me. If it did not work
out, then one hour was not a long time and nobody's
feelings got hurt. If it did work out it provided a safe
container in which to talk and make plans for a future
date.
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Through this method I met many men over coffee, tea,

hot chocolate and, once, bubble tea. Whenever they
offered to go for dinner I kindly declined, even if I liked
them. This gave me the buffer of time of another date, a
little time to settle in, check with my spirit, see how I felt,
see if I had changed my behavior to try to please, see if I
was going overboard, exaggerating things, see if the
person I became when in front of him was really myself or
if I was acting out some kind of a fantasy me (not a good
sign).
9.- No Bed For 13 Dates
The bed part of a relationship must be handled with care.
It is important to get to know the person before the
sexual communication begins, otherwise sex tends to
color things, make it all strange, a little awkward, and you
know what? The right man will wait, if he does not want
to, then he is simply not the right man. Read that again, it
was the best advise my friend Michele ever gave me.
Many women feel they need to get in bed to hold on to a
man (I know because when I was younger I felt that way),
this reflects a huge insecurity, a thinking that perhaps we
are not interesting enough and so we have to take our
clothes off to keep things alive. The reality is that what is
more intimate and sexy is to open up slowly, to let him
discover you, to share stories, laugher, walks, to really get
to know the other person, to become best friends. The
sex part will take care of itself.
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As a guideline, try to stay away from bed for at least 13

dates. And yes, I know that many people will disagree
with this. Is the number arbitrary? Yes it is, absolutely, it is
what worked for me, perhaps you can make up your own,
just make sure it works and that you are not sabotaging
yourself.
10.-Community Support
I did not learn how to handle relationships until I was in
my late 30s. All the insecurities I described above I had.
All of them, no exceptions.
I cried so many times over perceived broken hearts and
unavailable men, that one day I decided I wanted to learn
what I was doing wrong. To begin with I attended
meetings at the SLAA, (Sex and Love Addicts Anonymous).
I realized that I had an "addiction to love" because I
always ended up not just in love with someone but
obsessed and always with men that were not available. If
a man was interested in me then I enjoyed playing hard to
get. I was into intrigue and drama, and not putting the
energy where it would better serve a relationship.
Love addiction is one of those things nobody likes to talk
about, it is sticky, embarrassing, and often shuffled under
the rug. In those rooms, which are free and anonymous,
you hear deep conversations that nobody shares over a
drink, or at home, or in the office. So much so that I think
sex is a bigger taboo than money. We are afraid of
speaking the truth of it. Not only that, but also love
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addiction has another side to it which is sexual anorexia,

a condition by which some people feel compelled to stay
at home and not go anywhere, ever. Sexual anorexia is
exactly that, a starvation of our soul in the area of
relationships. Might be worth going to one meeting just
to listen in and see if anything resonates.
The important thing about these meetings for me is that I
built a community of support through them. When I was
dating I had 10 people I could call at any given time to
run a reality check, see if I was rushing into things, if I was
trying to please, if I was forgetting about what I really
wanted, if I was acting out. A great resource while
navigating the deep waters of new relationships.
11.-Keeping The Life You Have
Ensure to keep your own life going when you are dating,
do not stop going to yoga or doing the activities that bring
you joy. Remember you will not be building a life
together for a while, becoming two is transitional work, it
takes time, and the slower and most awkward the better.
12.- It's Work!
You are on the search for the relationship of your life, for
your soul partner, so it is a good idea to consider it a
serious assignment. It is a good suggestion to schedule
things and approach it seriously. To give it the energy it
needs when it comes to getting clear and planning. Once
we are clear and grounded we can work at staying
present, at being who we are, and remaining open to the
69
circumstances that the universe will present us. We can

flow with life as it is. . It is true that it takes energy but
the payoff is beautiful, rewarding, loving, and amazing.
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SEVEN: 15 UNUSUAL BENEFITS OF

YOGA
On a previous chapter I talked about the specific benefits
of the primary series of Ashtanga yoga as described by
Pattabhi Jois himself. In this chapter I would like to share
with you the more practical, day-to-day benefits it has
brought into my own life, those that come with the
serious, steady, and dedicated daily practice.
As I write this line, seven years after Ashtanga yoga
awoke my curiosity for the first time, my life has been
thoroughly transformed for the better. I am doing work I
love, practicing every day, learning the first poses of the
intermediate series, living in a peaceful setting, and
happy.
Through the practice I have been able to gather enough
momentum and resources to travel to remote areas of
the world and learn about new cultures and traditions. I
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have become clear about relationships and started

channeling my energies towards the creative projects that
resonate with my spirit. All in all, it has been really good
to me. The following are some very specific benefits I
reaped so far:
1.- Discipline
Ever since I came into Ashtanga, the word discipline took
on a new and different meaning, a visceral one. Now I
understand at a cellular level what it means to have a
practice, and I like it.
I find that this has transcended into other areas of my life,
I realize for example, that being present for conversations
is also a practice, or minding the type of veggies I select
when at the supermarket, or the way the spinach is
washed, or how each word is pronounced as I learn to
recite the Yoga Sutras in Sanskrit. A whole new level of
awareness has come into my life through the practice of
yoga as a discipline.
2.- Better Breathing
My husband used to joke with me when we were dating
that I could tell when his breathing pattern changed and
that nobody had pointed this out to him before.
Nowhere have the benefits been more clear than in the
way I breathe. I now notice how the air flows in and out
at every moment. I notice when it gets shorter, and when
it's deep. Just the simple awareness has improved the
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quality of my life, I now know when I need to slow down,

take a break, rest, or when I am slugging and
procrastinating.
Yogis measure their longevity in breaths rather than in
years, and when this shift happens in our conscious we
begin to savor each one of them.
3.-Efficiency
Getting on the mat every day for an hour and a half or
two has taught me to use my energy with care, to ensure
it will last for the session. This again has repercussions as I
go through the day, for example, I notice the way in which
I am speaking. Am I using too much energy or speaking
too loudly? Am I trying too hard where it is not
necessary? Maybe trying to convince someone of
something?
The constant questioning of my underlying intentions in
each action brings presence to each situation and makes
me more useful and grounded.
The deeper level awareness of my limited human energy
has made it all the more relevant in life when off the mat,
and I can also detect quickly where there are clogs, where
the energy gets obstructed, for example: Do I own too
many things that I do not need? Must I really buy an extra
bed cover for the Spring season?, or would I just like it for
a while and then not use it?
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Questions like this appear every day, they built

themselves into my stream of consciousness and help me
direct my limited resources in a more productive way.
4.- I Stopped Complaining
I find that complaining is the biggest obstacle to success
in any field. It is a waste of energy and a leak in the
system. When I was into it, it was a great enabler for me
to let the victim archetype show and take over. Never a
good conduit for growth or creativity.
The main reason why complaining is a waste of energy is
because the ego likes to tell us how we are special and
separate from everything else, how our suffering justifies
us getting lost in thought and avoiding being present, how
fueling our discontent keeps the mind occupied and gives
her a sense of existence.
Complaining goes against the yogic principle of
contentment or Santosha, and it is another well kept yoga
secret. If you try to stop complaining for a week, or even
for a day you will see how difficult it can be. This shows
how engrained the process is with our daily living. I have
made a commitment to stop for a week and to start
counting again whenever I find myself slipping. I have yet
to see a whole week go by. That is why it is a practice.
5.- Dealing With Difficult Situations
Yoga did not make life easier, but it gave me a better set
of choices and tools on how to deal with dramatic events.
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Drama is something I try to avoid these days and although

it is impossible to completely eradicate it, I realize that at
least the cheap drama can be let go of.
But life is suffering, that is the first precept the Buddha
(an enlightened being) taught, and he is right, being a yogi
does not make anyone exempt from having stuff
happening to them. It is the way in which we react that
changes, the level of awareness with which we approach
lifes challenges.
6.- Purification
Yoga has had a profound cleaning effect in me. Practicing
the primary series consistently and over time helped me
become more regular in the processes of elimination and
in my cycles. It also helped me rest better.
But the cleansing has gone a lot further. Now-a-days my
house is also clean, as is the closet and the sheets in the
bed. My books are in order and so are my finances. It is
not perfect but it is a work in progress and the aim is for
total transparency, one day at the time.
Cleansing is very connected to efficiency. It is about using
all resources, including the ones in my body efficiently, it
is as much as letting the internal pipes of my body flow as
it is for having the dishwasher work without an overload
of dishes.
7.- Curving Drama
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Drama has abandoned me for the most part. Not

completely but I find that the deeper I go into yoga and
the more I learn about using energy in a resourceful way,
the less drama there is in my life, or if there is, my
reaction to it is not so intense.
There is a story called a second arrow which illustrates
this beautiful. It suggests that if you were hit by an arrow
you would be in pain, but if you were then hit by a second
one you would be in even more pain. The punch line of
the story is that the second arrow is your own reaction to
the first one.
9.- Word Choices
I believe that the best kept secret in our world is the
power of the word as I have mentioned. How we phrase
things, the way in which we say what we want to say
means the difference between a broken relationship and
a flourishing one, between a success or a failure, between
a gentle continuation or an abrupt stop in a practice.
Words are powerful, they are spells we cast. Taking a
moment to honor them, and to choose them with care
brings about an abundance of new possibilities.
10.- Synchronicity
Synchronic events were there all along, I was just not
noticing them. Since I started practicing I began finding
answers in the most unusual places. In the plates of cars,
in a giant wheel I saw on the way to the airport as I went
to India (which I understood as a turning of the wheel in
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my life). There are so many examples of big coincidences

that sometimes my life feels like a science fiction novel.
11.- Life As Dedication To The Divine
Letting all the results of our actions be up to that Higher
Power that keeps us alive in this very moment is a lesson
worth practicing.
Living as dedicating our lives to a higher purpose changes
things, it makes us more aware, it shows each moment
for what it is, sacred, and hence helps us being more
rooted on what is rather than our mental projections and
speculations of what we want it to be.
12.- Creativity
Yoga helps creativity soar, perhaps due to the more
efficient use of resources I have found that room for
wandering and creativity just happens and the results are
very rewarding. For example: I have found an enormous
community of friends and yogis through the creativity
expressed in my blog and I find that writing has become a
practice, a creative one, just like yoga.
13.- Scriptures
I have begun to learn new ideas directly from the
scriptures, going deeper into the philosophy behind yoga.
This happens sooner or later to any serious student of
yoga, curiosity is natural and human. We get into the
deeper layers, we find new meaning.
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14.- Awe and Curiosity

Curiosity has been awakened, I am ever so interested in
the journey in how the universe unfolds and rearranges to
teach me, to nurture me. When you trust, everything is
supporting you and your creativity, your work, your life.
15.- Peace
I have found peace, not all the time, not every moment,
but at a deeper level I am fundamentally a much more
peaceful person since yoga came into my life.
The question I always ask when presented with difficult
situations is do I want this or do I want peace? The
immediate answer tends to get me on the right track right
away.
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EIGHT: CASTOR OIL BATH: THE

ASHTANGA YOGA SATURDAY
PRACTICE
Saturdays are the days of rest in the Ashtanga tradition
and I, for one, am very fond of them. I appreciate the
opportunity to let my muscles relax and rest and the
opportunity to have coffee and read without the mat
deadline.
The first time I travelled to India I heard from many
practitioners that they had been advised by Pattabhi Jois
to do what is called the Saturday Practice, by which
they meant a castor oil bath.
The bath is said to be so powerful that common wisdom
recommends taking it very easy on the following Sunday
practice as the body is prone to be much more supple and
stretching might seem easier, tempting one to go further
than usual and increasing the chance for injury.
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If you are thinking of trying it, it might be useful to talk to

a teacher before attempting, just to be on the safe side.
The benefit of the bath is in the heat that the oil produces
in the body. Every time I bathe in the oil I feel as if I had a
suit on me that is trapping and then releasing impurities.
Further benefits among others are the reduction of pain
and inflammation and a healthy glow.
I usually get the Castor Oil that can be found in any health
food store. Some readers of my blog have suggested that
sesame or even almond oil can also be used.
I use one medium bottle per bath (about a pint). Then I
follow these steps:
1.- Ensure that you have a surface covered either with a
towel or some sort of floor protection. Things are about
to get messy.
2.- Sit on the towel , pour oil on your head, and massage
the scalp, then continue by pouring oil all over your body
and gently massage it.
3.- Lay in corpse pose and relax for about 10 to 15
minutes. Best not to overdo it, especially the first time, as
you are testing the effect that this practice will have on
you.
4.- Carefully (as all surfaces you step on will be slippery if
you rubbed your feet), step into the shower and remove
the oil. I use a citrus soap, which works very well as it
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seems to cut the grease. Then shampoo one or two times

and condition if you want to.
5.- Once you think you have taken all the oil out of your
body, it may be a good idea to soap up again. The oil is
very sticky and you probably have not taken it all out, I
know because this happens to me every time.
6.- Clean the shower so the next person coming in does
not slip and fall.
7.- Get dressed and take it easy. Just to give you an
example, I am writing this post after taking the castor oil
bath and I am feeling a mix of relaxation, a sense of
wellbeing, and an urgent desire to lay down. As soon as I
am done writing I will do just that. Be especially careful
not to go under the sun afterwards, and if you live in an
area with cold weather, dress warm and drink plenty of
water.
8.- Finally, and perhaps most importantly be careful in
your Sunday asana practice. Take it easy and never push
beyond your edge.
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NINE: WHEN THE TIME COMES:

VISITING MYSORE, IN SOUTH INDIA
You may be curious after you start your practice about
the Ashtanga Yoga Research Institute (AYRI) in Msyore,
South India. Also, if you are lucky you may have Sharath,
Saraswathi, or Manju come on tour to a city near you,
and that is an experience not to be missed. After that,
Mysore is really it.
The city is a place of wonder. People from India consider
it the country-side, although I would disagree a little as
my first impression of it was that of a very busy
metropolis.
Coming to Mysore, specifically to the AYRI is a great treat
to focus on your practice.
I find that it might be better to visit when your practice is
not yet so advanced because you have less attachments
to it. But any time is good and everyone is welcome. Just
make sure to read on so you know the drill.
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Tips for Safe Travels to India

Visiting India can be safe but precautions need to be
taken because the sanitation standards are different.
Before I left for Mysore on my second trip I visited a
doctor and got some advice, I also learned lots from my
very own roommates in India, and collectively here is the
knowledge I have gathered
1- Dont Let Tub Water Into Your Mouth
Water in India is unsafe, so when you are showering close
your mouth and be especially careful when washing your
hair.
Just to give you an example, one of my roommates did
not believe this and one night brushed her teeth with tub
water. She felt bad in the morning, skipped yoga practice
and ended up staying in bed for two whole days. She had
diarrhea and vomit spurs and got completely dehydrated.
You may be one of those people with a hard stomach that
can handle anything, if so, then you are in luck, but if I
was you, at least on the first trip, I would be cautious.
2- Dont Eat Raw Food That Has Been Sitting
At first try to stick to the touristy (read western oriented)
restaurants, and do not eat lettuce or raw produce in
restaurants because they wash them with the water you
are avoiding. Eat at home instead when you feel like raw.
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Also, when the weather is very hot, consider that some

buffet restaurants leave the food out for long stretches of
time and bacteria can get to them. This is not to scare
you out of eating out, just to be careful on very hot days.
3- Take Water Purification Liquids With You
I add a few drops of Liquid Grapefruit seed oil to the
water with which the vegetables will be washed.
When cooking at home I concentrated on stews. Beans
are a plenty, at least in the Mysore area, and it is so cheap
to cook at home that it seems like an exercise in living in
an affordable world, very much so.
For all raw vegetables always make it a point to take all
dirt out and if possible wash them twice.
5- Diarrhea / Vomiting
It might happen, even if you take all precautions. It is
always good to be prepared for the worst case scenario so
it is important to talk to the doctor and ask for an antidiarrhea pill and to also ask for something to stop
vomiting.
My doctor suggested that if it came to this point, to first
let it run out before I started taking the anti-diarrhea stuff
(Imodium). I know this might be a little too much
information and I consider myself lucky that I did not get
to that point ever. Should you encounter yourself there, it
is good to know.
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6- Take Re-Hydration Pills With You

But remember to drink plenty of filtered water. When
one of my friends was sick due to poorly cleaned food I
offered some of the re-hydration pills I had carried with
me and she said she felt as a plant would after being close
to dying and receiving some water. They can come quite
handy, I found them in Amazon.
7 Flash Light and Umbrella
Remember to pack them and carry them with you.
During the 2008 trip the power cuts were as frequent as
unpredictable, and the streets were not paved. There are
lots of holes everywhere so it is really handy to have a
flash light. As per the umbrella, it will come handy if you
visit during Monsoon season, at least until you get used to
the timing of when the showers are likely to come by.
8- Mosquito Net
I brought my own which I borrowed from a friend who
had gone to Africa. It was a cool thing to have and I could
see how it could have come handy depending on where I
would rent a space. I was lucky that my room in a big
house near the AYRI did not need a net, but there were
plenty of mosquitoes around.
9- Dress Appropriately If You Are A Woman
The customs of India are very different than in the West
so it is a sign of respect to wear a shawl over your
85
shoulders if you are a woman and in general to keep the

dressing modest (no mini-skirts for example, no tight
pants). As a good rule, anything that would call attention
to you in your own country will probably double in India.
Talk to other women and find out what is suitable.
I normally wear t-shirts with short sleeves that cover my
shoulders in full and a shawl on top, and pants or long
skirts. Sometimes I also wear a dress but never skip the
shawl.
It may feel strange in the beginning but you may end up
liking them and using them all the time, even when back
home.
Men do not seem to have much of a problem with the
dressing part, the only notorious thing perhaps is that
Indian men seem to never wear shorts, but I never saw
any man get in trouble by wearing them.
My Packing List for Each Visit

Maybe the most important thing on my packing list were
ear-plugs, as people in Mysore seem to drive with their
hands attached to the horn and they will blow it
constantly.
I have a feeling they get a secret pleasure out if, as if the
sound would provide proof of existence: they make loud
noises therefore they exist. Not a bad way to protect the
ego, I suppose, especially in a country where so many
Gods are looking at you from every angle.
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This is packing list that I compiled throughout the years,

you may not need every single item in it but having it on
the list at least gives you the possibility of considering it
before you board.
YOGA BOOKS for inspiration see resources-. Especially if
you are going for a long stretch of time (8 weeks or
longer), you may crave your own books. There are places
where to buy books in English there, for example
Rashinkar (the tailor) has some near the shala and a huge
variety in his shop downtown, or the Ramakrishna
ashram. However, I always like to bring my own
inspiration, and in the days of the kindle things are a lot
easier.
MOSQUITO REPELLENT. You can find this in stores in India
but I prefer to bring the one I am used to.
MOSQUITO NET. for the bed. Not completely necessary
but a nice to have, just in case.
IMODIUM or other over thecounter medication for
possible diarrhea.
NAUSEA PREVENTING PILLS. Always good to be prepared.
PROBIOTICS. This may apply only to me or not, thing is, if
you take them at home it is good to have them on the list
to remember as finding them in Mysore may prove
difficult.
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YOGA PRACTICE CLOTHES. Remember that it is pretty hot

in Mysore, especially between February and June.
YOGA MAT. There are stores now-a-days that sell them
there, but I find I like to have my own mat, besides it is
best for the environment to just have one mat.
MYSORE RUG. The Mysore rug is a cloth rug that is usually
placed on top of the regular mat to absorb sweat. I
bought my latest Mysore rug at the AYRI because I liked
the ones they had and they seemed to stick and give
better traction. You can get them at the shop within the
shala which usually opens every day in the afternoons.
YOGA WATER SPRAYER (in case you need to wet your legs
before rolling around in garbha pindasana)
LITTLE TOWELS for practice. You can buy them a plenty
on the main road in Gokulam itself, but if you have a
preference it is good to have them on the list.
TEA TREE OIL. Useful to mix with water and spray the
mat, so that it gets clean
PASSPORT, PHOTOCOPIES, EXTRA PHOTOS. You will need
to provide a copy of your passport when you register at
the shala and possibly to your landlord, and maybe even if
you want to buy a phone or a sim card, so get a few of
those in your bag. As per passport pictures it is a good
idea to bring with you at least 2, you never know when
you may need one.
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HYDRATION PILLS
ELECTRICITY PLUG CONVERTERS
LAPTOP. Internet connectivity is one of the good news
about Mysore. It is a lot easier to get connected these
days. I bought an adaptor that came with broadband and
could be connected to any USB entry port in the notebook
PHONE that hopefully will work there. It might be good to
do research on this depending on what phone you have.
Also find out about plans and costs to avoid surprises
upon return.
SANDALS or easy shoes
SUN PROTECTOR
SWIMMING SUIT. There are a few pools in the area if you
are into it, see the guide to Mysore in a future chapter.
EAR PLUGS
EYE MASK
PRESENTS for the people of the house where you might
be staying usually sweet butter cookies will doNETI POT AND SALT. If you walk around or take a trip to
downtown Mysore you will find that the air can get very
polluted. It is good to run salty water through the nostrils
as in the practice of using a neti pot- to keep the
breathing organs clean.
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GRAPEFRUIT OIL to put in the water that will wash

vegetables
FLASHLIGHT. I prefer to bring one from home so I dont
have to buy a big one there.
CAMERA. You will want to record your memories,
although nowadays phones seem to come with cameras
that even record video, we are lucky to live in these times.
UMBRELLA. Very important during monsoon season.
CALL THE BANK before you go so that they do not stop
you from withdrawing all the rupees you will need to take
out.
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TEN: AN ASHTANGA YOGA GUIDE TO

MYSORE, INDIA
I have been to Mysore a few times and I always felt that it
would be good to have a comprehensive guide that would
tell me where to buy the essential things you are sure to
need and also those exotic things you may want to check
out. I wanted a guide like that so much that I went ahead
and created one. To see it you can visit
www.mysorepedia.com that is Mysore Pedia Dot Com, I
bought the domain so it would be easy to remember.
Throughout the years the list grew as other fellow
students and friends shared with me places that they
have visited and they liked.
I keep on updating the list all the time. You will see that it
is a bit mom-and-pops, but it can help you in those first
couple of days until you get your bearings.
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Not all the places I list have their own websites yet, so it is
best to visit mysorepedia.com for up to date info, links to
photos, etc.
However I found that having the list in print helped me
one time when I had just arrived and did not have
internet yet, so here it comes. As usual, checking online
will give you more up to date information. You know the
drill.
Yoga
Ashtanga Yoga Research Institute. Make sure to register
early through their website kpjayi.org, as it fills up quickly.
When you arrive and are ready to register bring a
passport picture and photocopy of your passport page
and visa page. Registration is usually done in the
afternoons, between 3:30 and 4:30 but make sure to ask
around as things can change.
One good thing to know about the Institute, at least as of
2011, is that it has what is called: "shala time", which is
different than real time and by 15 minutes. So always
think that they are 15 minutes ahead, and for whatever
time they tell you get there early. See this article for the
story behind the shala time:
http://earthyogi.blogspot.com/2011/01/dealing-with-greedlove-doubt.html
Accommodations
Many students just walk around Gokulam and knock on
doors. Indian families are opening their doors to students
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more and more, and this is the most inexpensive way to

find a room as well as get a real experience of how a
family in Southern India lives. In my experience I have
found them to be very friendly and hospitable people.
In later years the prices have been raising however,
perhaps due to the enormous demand that the institute
puts on living in the area near its doors. Planning in
advance is a good thing if you can do it.
As a reminder, for further linking and photographs visit
mysorepedia.com
The Green Hotel is a beautiful and soft landing for the
first couple of nights. A bit pricey, but worth the night.
They also serve fine food. http://www.greenhotelindia.com/
Anokhi Garden Bed and Breakfast - They have a few
rooms and a beautiful studio, again, must reserve early.
http://www.anokhigarden.com/
Hotel Metropole. Have not seen it yet, but I have heard

good things about their food. Apparently it is a bit highend, mostly for business people, so it might be a bit more
pricey, but nice. It is a Rickshaw drive from the shala.
Hotel Paradise. My friends were staying in this hotel for
the first couple of nights so I got to see it. I was not crazy
about the food, but the hotel seemed to have a lot of
room.
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Transportation
Right by the shala there is a Rickshaw stand where you
can find Seddu, one of the nicest and lively drivers
around, he can take you to any of the places listed here.
Ph 9880417398. In general a short drive (say from the
shala to the supermarket: Loyal World) would cost about
30 rupees, maybe 40 as of 2012, prices are likely to vary
of course depending on when you go.
Wait time is about 25 to 50 rupees per hour if you want a
driver to wait for you while you shop. Seddu is of course
not the only driver, and he can recommend others that
can help. They are all very respectful and will pick you up
on time.
Krishna arranged car rides from Bangalore Airport in
great cars, with seat belts and all (was not the case in
2008). E-mail: tskittymurthy@yahoo.co.in - Price is about
50 dollars each way. If you get to go in a group, make
sure to pay 50 for the group, not for each person.
Food and Internet

Dosalicious. Mint dosas? Fusion Dosa? Fusion Idly? Yes!, I
know, I am also having trouble believing but it is true.
Santosha, is about two blocks from the shala and serves
brunch every day 8-12, closed on Saturdays. They seem to
change owners every two or three years, but the place
seems to be blessed with a permanent friendly
atmosphere and good food. Santoshamysore.com
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Sri Durga, or the "Stand Up Cafe", Indian breakfast and

lunch. The food comes out quickly and pretty much
everything is tasty, the prices are very cheap, as in a full
meal could be about 16 rupees.
Anokhi Garden Bed and breakfast, has brunch every day
except Monday and Tuesday. On Saturdays it gets very
crowded as many other places are closed so go early,
other than that the food is very tasty. Anokhigarden.com
Vivian's Cafe, open for brunch every day except Saturday,
they are on the same street as the shala, so it is nice to
just stroll in after practice. Their French toasts are small
but their fruit salads are huge (as of 2012). Wireless is
available.
Tina's Cafe is a favorite for many students, and is open 1
to 1 PM every day except Sundays.
The Austrian Cafe, a bit of a walk as it is not precisely in
Gokulam, they have burgers, chicken and tiramisu...
certainly different. You can find them near Loyal World
(the supermarket).
Chakra House. The last day of my second trip to Mysore I
had had brunch with a full plate of eggs veggie, potatoes,
chai and juice for 110 ruppias... and the best news is that
they are open for breakfast, lunch, AND dinner, EVERY
DAY. If you like to drink your chai with your breakfast
order it "right away", otherwise they think chai is kind of
like a dessert, other than that, enjoy the food, it is nice. As
of 2012 they were on the yellow house near the shala.
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Authana Restaurant. Great dosas and Indian food in

general, they follow the schedule of Indian restaurants
where dinner is served at around 7 but during the day
they have "snacks" which usually means Chinese noodles
and dosa. They deliver!
Ganesh Internet and Cafe, is a great spot, close to the
shala, and serves lunch at 1 and dinner at 5. It is a buffet
and Anu (who is a great cook) prepares fresh meals. It is a
great way to get your veggies in. The seating area for
food is upstairs and they have wireless if you would like to
bring your laptop. Students tend to Skype family from it
and you will likely find people with headsets, eating great
food and relaxing.
Green Leaf is an Indian Restaurant located about 15
minutes walk from the Coconut stand. We went at
"snack" time, and so we only got Chinese noodles and
dosa but they have a very full menu for lunch and dinner.
Seems to have a reputation for being noisy, but the food
was very good.
Rishi's Cafe is run by a group of Indian women. You can
come in and they will serve you food between 1 and 7
every day, except Sundays. They have amazing shakes.
They also have computers and wireless.
The Chai place on Main Street: Amruth... is a must try! It
could be a little intimidating as it is always filled with men,
but fear not, women are welcome, and you will love it.
Me thinks I may be a bit addicted to it. Try not to drink it
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too late (not past 4:00 PM) as it might be hard to go to

sleep afterwards and you may be tempted to snooze that
early alarm clock.
The Gokul Chats has huge and amazing dosa until 11 AM
and from 5 PM. Not to be missed, it is the real Mysore
food experience, and delicious
Sixth Main. I have eaten lunch here once and really liked
it, but they pretty much respect the 1-2:30 or so lunch
and 6 to 7 or so dinner. They are near the Loyal World
supermarket. They deliver.
The internationally famous COCONUT STAND. This is it.
Get your electrolytes for 10 rupees. You will find it right
away as lots of students gather there in spite of Sharath
telling us in many conferences to stay away from it and
keep our energy to ourselves. Oh well, cest la vie.
Barista, the Starbucks of Mysore, where you can find
Indian locals smoking and playing chess, order a latte and
have some sandwiches. It also has wireless but it seems to
be inconsistent in service. It is also across the street from
a major bank in case you need to withdraw some money,
you can have a coffee and bank.
RRR. In downtown, an all amazing Indian experience, it is
likely you will be the only foreigner there and the food is
served without you having to ask for anything. Just get
bottled water.
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Pascucci An Italian coffee-shop, it has a variety of

coffee, sandwiches and salads, they also have wi-fi.
Pascucci.in
Hotel Mylari. Seddu took us to this place and I have to tell

you it is an experience. The dosas are fluffy (thicker) and
fried in butter, delish!
The Three Sisters. This is a place downtown where you
need to call ahead and they will cook for you. I enjoyed a
meal at their place in 2008 and loved it. They also offer
ayurvedic massages! I heard that a book of their recipes
has been compiled and published too.
Supermarkets
Loyal World, a five minute ride in a Rickshaw, they have
everything from electronics to food.
More. Used to be called "Fab City", but now has a new
name, it is near the market. The place is huge, akin to the
"Target" or "Tesco" of Mysore. Whatever you may need,
is there, except for ear-plugs which cannot be found
anywhere in India that I know of.
Nilgris. This is the supermarket of Gokulam, relatively
small, but pretty solid. They are on the main road, can't
miss them.
The Coffee and Chocolate man. He and his wife run a
tiny little shop near the shala and they really try to have
everything. I try to go to them as often as I can. Their
coffee is grind-ed in front of your eyes.
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The Ayurvedic Oil Man

When I was here in 2008 a friend asked Guruji for some
good oils to alleviate pain, and he sent him straight to this
store. I have used his products and enjoyed them very
much. He is used to students coming from the shala and
will probably give you a mix of two oils to put before
showering. The shop is located a few blocks from the
shala next to the Gokul Chats (see food).
Tailors, Arts and Crafts

Rashinkar - I usually visit them downtown and get
tailored dresses with Indian fabrics. They ship worldwide:
rashinkar.com.
Krishna Tailor. He is in Gokulam close to the shala and
has pre-made pants and shirts. He can also make things
on demand.
The Heritage - This is a house of crafts, they have amazing
fabrics, jewelry, statues, carpets and more. They ship
world wide. theheritage2009@hotmail.com
Museum - Also a place of amazing quality fabrics, near
the market.
Kauvery Silk Arts and Crafts. They tell me that all the
artisans working here are representing the goverment of
India which supposedly means good value and great
work. See for yourself, some of the art work was indeed
breath taking.
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Bookstores
The Ramakrishna Ashram and Bookstore. Amazing place,
a must see, and they are right in Gokulam.
Sapna, means "dream" and is perhaps the most "flashy"
bookstore, a dream come true. They have 3 floors. I love
their stationary island on the first floor and the amazing
variety of mystic and craft books. The third floor is filled
with text books. Very interesting. This is their website:
http://www.sapnaonline.com/.
Rashinkar. Yes they are the tailors but they also have a
good selection of books both downtown and in the
Rashinkar "Mansion" across the street from the Mysore
Lion's school in Gokulam.
Ashok Books. A somewhat smaller bookshop
recommended for spiritual texts in English. It is actually
quite close to Sapna.
Dentist
We found a great dentist, her name is Judith Pereira, and
she is right next to Ganesh (see food). She was really
nice, and offered very cheap services, for example, a root
canal is 400 rupees. I know! Amazing! - She was trained
in Germany and has a daughter in the US so she is familiar
with the westerner culture.
Chanting
The shala has chanting and yoga sutra classes with
Lakshimish. You need to inquire for details.
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There is also of course the Anantha Research Foundation,

where the famous Dr. M.A. Narasimhan and M.A.
Jayashree can be found teaching yoga sutra classes.
Sightseeing
The Mysore Palace lights up every Sunday night, make
sure to be there a few minutes before 7 PM, then get to
sleep for practice! :-)
Wineye Vinay is a shala student and also a tour guide in
Mysore, this is his website. He can take you to the
Mysore that is local, hidden. He will make you step off
beaten path... and he is a yogi, how cool is that?
http://www.royalmysorewalks.com/
Chamundi Hill is a must see which I have not seen yet! I

hear it is a must. A You Tube video/documentary has
been recently produced about the Swami that lives on the
hill, Google it and you will see.
Jewlery
Silver Nest is the house of Meena, a sweet Indian woman
who makes incredible silver necklesses, toe rings and
pendants with the shape of the Indian Gods. Did I
mention they are one block from the shala? Silvernest.net
Swiming Pool
The Regaalis Hotel used to be called "Souther Star" and is
one of the swiming pools around. Make sure to go by
before 5PM as, who knows why the arquitect did not
think of this, but after 5 the sun is blocked by the building
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of the hotel! Anyway, they have great food and amazing

cakes. The swimming pool is lovely and you will see lots
of yogis striking a pose or two.
Lalhita Mahal Palace - the second largest palace in
Mysore, also offers a swimming pool. It is a bit of a drive,
not as close as the hotel above (from the point of view of
Gokulam) but worth the visit.
Reporting Abuse
A few of us have been molested (slightly) while in
Gokulam, if you happen to experience this, God protect
you!, then grab the license plate of the motorcycle or yell
so that people further down the street can catch the guy,
then dial the number 100 from any indian phone (borrow
someone's cell phone is free), and report it to the police.
A Final Word
Keep on visiting Mysore Pedia Dot Com for more up to
date news, and more importantly, if you find a good place
make sure to email and let me know at the blog or in
Twitter (Twitter.com/ClaudiaYoga) and I will add it so we
can all benefit, I will, of course, also give you credit.
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ELEVEN: ADVENTURES OF A
BEGINNER IN MYSORE
Coming to Mysore as a beginner is a test of vulnerability,
endurance and strength. It is also a lot of fun. My
husband took his first trip when he had only been
practicing for six months and 3 times a week on average.
This is the recount of his experience in Mysore after his
second class:
Yoga has Completely Humiliated Me:

I woke up yesterday to the sounds of a woman throwing
up for fifteen straight minutes. It mightve been the
woman who lives next door. Vomiting seems to come
with the territory in India. And vomiting is not one
consistent sound. If someone says to you, I just heard a
note from a piano, youd have to ask, was it a C sharp?
Was it from the high end of the piano or the deep end?
Was it loud, soft, long, staccato? For fifteen minutes this
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woman played for me a complete symphony. The deepest

recesses of her throat were the most beautiful
instruments I had ever heard.
Which brings me to yoga. Im not an athlete (but I was a
mathlete in school). Im not flexible, pliable, and my back
muscles arent ripped and shredded. Ive never stood in
my head. And I get embarassed when I hear people chant
for religious reasons. So, practicing yoga in India becomes
a story of humiliation, weakness, disappointment, and
frustration for me. And Im only on my second class here.
Some of the things hard for me so far:
1. Worst in Class. In class, Im the first one who was
forced to stop. Theres about 100 people at my level
(beginner). The moves start off fairly easy, and then get
harder and harder. Saraswathi, the daughter of Pattabhi
Jois, is leading the class. About 45 minutes in she looks
over at me. Im drenched in sweat. Everything hurts. The
other people in the class are shining like gods, their sweat
illuminating the etches of their brilliant muscles. I smell
like gutter. Saraswathi looks over at me, you stop now.
So Im the first to stop.
2. Everyone Looks at Me. I have to stay until the end of
the class because we all do the closing moves together. So
Im sitting there not sure what to do. Im in the back of
the class. Theres one move where everyone twists
around. When I say twist around its almost like a
science fiction movie where the aliens twist around their
waist 360 degrees in order to make sure theres no
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danger. So everyone is twisting around in this impossible

position, looking straight at me, the one guy in the back of
the room not doing the move. Is this fair? Do I look back
at them? Should I pretend Im the teacher and they are all
looking back at me for approval? Instead, I look down and
act like Im meditating.
3. The Men in The Class Are Perfect. Im the only guy in
the class who keeps my shirt on. Which is why I mention
above I smell like gutter. Its worse than that though. I
smell like something is dead in the walls of your house.
The other guys take their shirts off. They have tattoos of
dragons on their backs and crawling up their arms. They
have muscles in places called tibias, femurs, psoas. Parts
of the body I never heard of. Like when you suddenly look
at a map of the world and realize for the first time that
Africa is broken up into many tiny countries that you
never knew existed and most likely will never visit.
4. My Secret Revealed. There was a move where both
teaching assistants and Saraswathi had to come over and
put me in position. I knew that they knew my secret then.
That I was just pretending to be here. One woman
pushing my back down. The other woman whispering
urgently, relax your arm and stretch it out this way.
Saraswathi saying, leg wants go here! My leg had never
taken directions before. It never wanted anything before.
I was praying at the time, just let the fingers from my left
hand clasp the fingers from my right hand behind me so
they could leave.
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5. Yoga Vision. Today I was waiting outside for Claudia to

finish her class. Today was my rest day. The advanced
class was waiting to go in so there were about 40
advanced level students and me waiting outside. They all
looked at me when I showed up. I was the special guest.
Yoga supposedly makes your eyes shine brighter. This is
what Claudia tells me. All of the advanced students
looked at me with their x-ray vision. Their heat vision. I
melted into the dust.
6. Sanskrit. At breakfast at a local restaurant there were
no Indians. Only yoga students, still glistening from the
sweat of their practice. Everyone was comparing notes on
their class. I had trouble with the full stretch on Utthita
Hasta Padangusthasana. I finally got past Ardha Baddha
Padma Paschimottanasana. It seemed like everyone was
fluent in some sort of yoga-ized Sanskrit. They all ordered
things like granola. I had two orders of pancakes with
bananas inside. Mmmm. It was good.
7. Chanting. At the beginning of class theres a chant. It
starts off with a big Ommmm. I can handle that. But
then it goes into something else that I cant understand.
Everyone else is doing the chant. For some reason I blush
and I try to hum along with it but then blush more
because why am I even humming?
8. Earnestness. People say things like, its good its
crowded here. More people in the world are doing yoga.
They are earnest about it and everyone is agreeing. Im
not sure how to respond. Maybe, I feel like world peace
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might be right around the corner. Or, If only everyone

had a fully developed tibia muscle less people might get
divorced.
9. Coconuts. After practice on the first day I was sweating
so much I thought I would have no more water left in my
body. Drink coconut juice, Claudia said to me and there
was a guy cutting coconuts right outside the class. It will
give you electrolytes. All of the other students were
outside drinking coconut juice already. They knew the
drill. Were monkeys from a million generations ago and
we need our coconuts so we can mate and have children.
But I dont like coconut juice so we leave the other
students there, all filling up with electrolytes so they can
laugh and flirt once again.
10. Cold Shower. After the first class I went home to take
a shower. But Im not quite used to the smell of the water
here yet. I am saying this very politely. And I couldnt
figure out how to get hot water. So I took a freezing cold
shower and couldnt get the soap off my skin. So for the
rest of the day I was scratching all over like a wild animal,
leaving scratch marks everywhere, when the soap dried
into my skin and mixed with the general grime and dust
outside.
Its day four and Im loving every minute of my trip here.
Tomorrow is my third class
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Second Act
After we returned from that Mysore trip we were lucky to
have Sharath tour New York City, we attended one week
of his led classes, this is what James had to say about it:
Completely HumiliatedAgain:
I keep doing it to myself. In January I went to India with
Claudia to do yoga for a few weeks. I was utterly
humiliated in positions I never thought possible while
hundreds of people looked on.
Well, it happened again. Since we got back from India Ive
been trying to do yoga three or four times a week. Claudia
says that its really two or three, best case, but what does
she know? Does she have an abacus there whenever I do
a sun salutation?
So we signed up for a one week class with Sharath Jois,
whose grandfather, Pattabhi Jois, started Ashtanga Yoga
and now Sharath is the guy since his grandfather passed
away. Sharath was going to be in NYC for one week.
The first day we got there early. I was feeling a little
better than in January because now I was more
experienced. Three months more experienced. But I knew
I was in trouble when the girl next to me was doing
headstands just to prepare for the session.
At first, no problem. Sharath was walking around the
room of 200 and giving the orders of what positions to be
in and then counting the breaths. Five breaths on each
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position. I secretly hoped at the end of the class hed walk

up to Claudia and me and say, hey, we should all grab
dinner and become great friends.
Finally, out of the two hundred people, one of them
needed help getting into a position. Me. On each breath
in a stretch, Sharath had to push me lower, until my back
was going to break in half. For some reason, I felt an
abnormal urge to cry. Me. A grown man. Claudia says
Sharath knows exactly how far he can push someone.
Then we finally reached a point where I couldnt do the
positions anymore. Claudia was sitting next to me. She
had both legs behind her neck and was leaning all the way
to the floor so her nose was touching the floor. What the
hell is that? Claudia had told me earlier I could modify
the difficult positions until I was comfortable. How do I
modify that? I just started sitting there figuring there
must be other people like me. Behind us was a 90 year old
woman. Her legs were behind her neck and her nose was
touching the floor. As were the other 200 people in the
room except for me. I felt depressed and a little ashamed.
Still, I tried to keep up. In my entire life I had never sweat
so much. And the positions kept getting more and more
brutal but I was able to do the moves that transition you
into each position. At one point I saw that the regular
yoga instructor that Claudia and I usually go to was about
two mats over from me. Even he was just a student here.
So what the hell was I doing here?
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My glasses were so covered in sweat I couldnt see

anything. Every other guy had their shirt off and, as usual,
they had tattoos etched across every muscle. There was
zero chance I was talking my shirt off not matter how wet
with sweat it got. At one point you had to bring your legs
straight up and your head and back straight up so your
nose met your knees. Sharath had to help me grab my
legs because they kept falling back to the ground. I cant
even imagine what my face looked like. Red, sweaty,
strained, crying, my legs flailing, my arms desperately
trying to catch my toes before they fell again. 43 year olds
can have heart attacks you know!
Afterwards, Claudia asked me how it went. I could barely
walk. My arms were shaking. I was still sweating, and I
couldnt stop my eyes from tearing like I was a little baby.
Today Im going back for the second class.
In Conclusion
I offer here his accounts because they seemed to reassure
a lot of people that a) he keeps it real b) it may be hard
but it can be fun, and c) Myself -and every reader I know
of- identifies with him, no matter what level, and we can
all laugh together.
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TWELVE: IF YOU WOULD LIKE TO

TEACH ASHTANGA YOGA
My Own Authorization Story: You Cant

Always Get What You Want
I wanted to be Authorized and Certified. That was my new
year resolution in 2006. To be granted permission to
teach Ashtanga yoga. By India. The real people. The place
where the Guru lived. The place where permission was
granted.
At that time authorization to teach this system was
somewhat predictable. You had to go Mysore in South
India four times (4 years in a row) for at least three
months each time, and if lucky, you could receive
authorization. The blessing.
Then you had to go four more times for 3 to 6 months to
be certified. You were never supposed to ask for it or
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even expect to get it. It was all a big mysterious and

fascinating ordeal that meant your life was about to
change. Big time.
I liked houses back then and I had just gotten myself one.
I'll tell you about my house. It was a two-bedroom in a
tree-lined street where only one or two cars would drive
by every day.
I thought a house was a good investment, and the real
estate agent put 1000 dollars of her own money to help
with the down-payment. But of course I did not know
that having a house involved raking the leaves in the Fall
and shoveling snow in the Winter.
I did not like raking or shoveling because the yard and the
drive-way were big. Too big.
Another "big" were my plans. I had an Excel chart with
specific details of when I would go to India and for how
long and it plotted events all the way to 2016.
I did not know where the money would come because I
had just heard a big spiritual teacher say that "the money
would come from wherever it was at the moment". So I
did not worry about the money. Instead I plotted away in
the little excel boxes, planning dates and numbers away,
charting what was to happen.
Today I noticed that some things did not go exactly as
planned.
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In the Spreadsheet I was to be authorized last July. As in

last summer, as in 2010. That is a long time ago and it did
not happen at all. Furthermore when I scrolled to what
was supposed to be happening today I found myself back
in India and in my fourth trip, which I also had to cross
down because I just returned from my second trip and
would not even embark on the third one until 2012.
The biggest oversight in the chart is kapotasana, a very
difficult pose of the intermediate series that one only gets
to when the back is very flexible and after one is able to
drop back from a standing position all the way to the floor
into a bridge position. In "paper" I got kapotasana in
March of 2010. That had me laughing because I spent all
of 2010 -as in the whole year- trying to drop back. Which
brings me back to kapotasana. What was I thinking?
Other things that were not on the chart did happen
between then and now:
All doors of heaven opened up and made way so I could
take 5 weeks off from my job. Twice! In America that is
the bigger than a miracle. It is the impossible made
possible.
On the first long absence I went to Mysore -early 2008
and much later than planned-, and in spite of my boss not
being too happy about it.
The second extended absence took me to Thailand for
more focused and dedicated practice time. I also got
married and my father died. I lost a sister to life and
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gained two step-daughters who enjoy practicing yoga and

making art projects with me, at least sometimes. I lost the
job where I created the spreadsheet -on the exact day I
returned from Thailand- and yes, the house with the big
yard is also gone, thank you very much.
During my 2nd trip to Mysore I heard again and again that
I must do my yoga, and that all would come. I hated
hearing that because I always knew what I wanted and I
really did not need a person of yet another country to tell
me what I wanted. I lived in lots of Countries. And
besides, I had a chart.
But one night, not so long ago and when I was back in the
comfort of my own bed, in my beautiful rented house
that needs no raking, I wondered: What if yoga was
supposed to just put me in touch with what my own spirit
wants to express, and once that happened then all doors
would open, and then all would indeed come?
If I could talk back to the woman I was in 2006, all excited
and happy over the Excel spreadsheet, I would tell her to
keep those exact same goal, because it was that chart
that brought me to where I am today. Different, yet great.
Surrendering feels good.
It takes time and patience; everyone wants to be a teacher
without even being a student. The shala gets calls from people
asking how they can become teachers; the answer: Do your
practice
Sharath Jois in Conference, March of 2011
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About Authorization and Certification
It is advised to travel to Mysore for the experience of it

and to further surrender to the practice. Not seeking
authorization or certification. Once we have our own
agenda it stops being yoga. That should not stop anyone
from making Excel spreadsheets though. They are fun
and have their place, but remember, once we leave the
planning mode we work at being present and with what
is.
You can read all about the institutes regulations in their
website www.kpjayi.org.
.
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THIRTEEN: PERMISSION GRANTED

Many people coming into Ashtanga Yoga wonder about
their own abilities because of their age, health, state of
mind, state of affairs in their lives. Permission is one of
those things we all struggle with.
To this, I would first remind everyone of what Pattabhi
Jois would say repeatedly: Anyone can practice, old, sick,
very old, there is only one person that cannot, that is the
lazy!
Granting Ourselves Permission

In October of 2007 I told my boss that I needed five weeks
off to go to India. His heart skipped a bit. He said that in
America asking for even two weeks is a lot. Three months
later and five minutes before boarding Emirates flight 204
to Dubai/Bangalore, that same boss text-ed me a last
minute message on the company blackberry: Have fun!
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I gave myself permission to go to India. It was a directive

from Spirit. The outer world had no choice but to comply
because I was coming from a position of center and
power, it was just what needed to happen and so it did.
Isn't permission one of those things that leave us
wondering about our abilities in the world? Don't we all
lose sleep over having the "right qualifications"
"authorizations" "certifications" "blessings"
"acknowledgments" "degrees"?
Therefore,
By appointment of the Royal Self, through the gateways
of cosmic blessings, you are now and forever given
permission to:
1. Start Yoga. Yes you can. Get to the front of the
mat, do what you can, find a class that you like,
go ahead.
2. Plug Leaks in Your Life. Find the areas where
energy is leaking. Ashtangis would call this:
"Tighten your anus" or "use mulabandha". Think
of it in terms of:
Who is that person that is draining your

energy in every phone-call? Get rid of
him/her if possible and at all costs.
Where is your time going? How much

Facebook? How Much TV?
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Where is your money going? Create a

beautiful and realistic budget.
Is your room/home in order? make it so.
Are you gossiping? if so, consider not doing

so for a while and seeing how it feels. Gossip
is one of the biggest leaks, and that is a wellkept secret. Now you know.
1. Treat Yourself To Real Rest. You deserve it. Yes

even if you lost your job and have one billion
responsibilities. "No sleep no prana". I said that.
Because I can. And because I know is true.
2. Set Aside ME Time, no dogs, no cats, no turtles,
no kids, no husband/wife, just You. See if you like
the company you keep, or if there are some areas
of you that you need to make friends with.
3. Believe. You have way much more to give the
world than you think you do. Now that the plugs
are in place and the energy is being kept within
you, re-direct it to creativity. Speak to your soul,
ask what it wants from you.
4. Know That You Are Loved, wanted, and on
purpose. Because you are. You are here right now
because your own unique way of expressing and
synthesizing life is a gift to the world. It can only
come from you. Lets start by giving it some
respect.
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5. You Know That Dream? that old dream you have

of starring in a play? writing that novel? traveling
around the world? Fill in the blank? That one that
keeps popping up and invites you to try. You are
now allowed to do it. Start it.
Take the first step in faith. You don't have to see the whole
staircase, just take the first step.
Martin Luther King.
6. Vanish Naysayers. Once and for all. They did not

read this book yet, so it is understandable they
will not like it when you begin connecting with
spirit and changing. Bless them, and keep going.
More importantly, dont try to change them, it
will be of no use, let them go through their own
path, be they ready when they might. Just focus
on your path.
7. Start a Blog. Talk about your passions and find
community. Blogs have the power of getting us
interconnected and talking about the things we
love to talk about, uncensored, in the raw. Just
remember the only rule of blogging: be true to
yourself and never be mean to others.
8. Trust Yourself. Unequivocally, wholeheartedly,
fiercely. Whatever happens today, in whichever
way you respond, say to yourself that you did the
best thing with the knowledge you have at this
moment. It is all working out. Trust it. It is.
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9. Speak Up. Nobody can read your mind, at least

not for now, in this time of ultra information, so
say what it is that you like and what it is that
bothers you. Express it to make your life a better
representation of your own integrity. No need to
nag or be annoying but all the need in the world
to keep it real.
10. Love Your So-Called Imperfections. Whatever it
is you are not happy with about your body about
send it love. Remember that it is what makes you
unique. Get in the habit of saying 'Oh you are
hot'! every time you catch your image in a mirror
or passing window.
11. Put the House in Order, one room per weekend if
the whole place sounds too daunting. While at it,
give things away you do not use anymore. Create
space for new beginnings. New Spaces, more air,
more room. You deserve it.
12. Cook Something Nutritious and wonderful for
yourself, include dessert. You are allowed to
nurture yourself, you are allowed to eat. Trust
your body.
13. Play. Is not that hard. Go visit people with kids if
you do not have any. They know how to do it.
Take notes, because you are now allowed and
granted full permission to play. So make sure to
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remember. Also, consider that adults are just

bigger kids. I know I am.
14. Ask God out loud and clear to guide you in this
new emergent God/Goddess coming through you.
Tell God that your creativity will be expressed,
you will put in the work, but what comes out is his
or her work, you are just the channel. Then let it
flow through you. Try it.
15. Remember That We Want to be Happy, not
authorized, certified, PhD-ed, rich, famous, or
otherwise recognized by some outside authority.
You want to connect with your own truth and let
it shine.
16. Dare to do something new today. Put on that
purple wig, paint your toe-nails blue (I just did).
Say "thank you but I will pass" if you don't want to
go to that event. Take the evening off to yourself
to just read that book you love.
17. Create an Encouraging Banner and hang it on
your wall where you will see it every day. Mine
reads "Yes I can" and is hanged on the room of
the house where I practice yoga-asanas. Why? It
reassures me. I have seen people create a banner
that says: "Believe", or "Endless Possibilities", or
"I am flowing with creative ideas". What is yours?
18. Write 3 things You Grant Others Permission to
Do. Giving others permission has an effect akin to
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that of being happy for others when something

good happens to them. It opens us, it sends our
minds the signal that there is plenty. It can also be
pretty revealing when it comes to the things we
would like to give permission to our own selves.
19. Gratitude. List all the people and things you are
grateful for in your life. Do not forget your eyes,
legs, hands, ability to read, children, family. Look
at that list. It will probably be very, very long. Say
thank you. Often.
20. Notice where you are. You are standing in a little,
tiny planet, that is spinning very fast, in the
middle of a vast universe. What you see is not all
really real but a constant orchestration of
universal forces, a symphony of natural forces.
You do not ever have to believe everything your
mind says. Things are ephemeral and changing all
the time, the only thing that is real is that
connection you feel right now with the creator,
with your spirit, let it be, let it through.
Whether you think "you can" or "you can't" either way you are
right.
Henry Ford.
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FOURTEEN: 9 LAME EXCUSES THAT

KEEP PEOPLE AWAY FROM YOGA
Have you ever heard someone tell you that they would
like to start a yoga practice but: fill in the blank?
Excuses seem to abound.
A friend of mine recently asked me about the common
excuses I have heard and even though at first I didnt
want to think about it, I confess that eventually I found a
certain almost evil pleasure in coming up with the list,
had so much fun I even made a video with extra excuses
that are not even in it:
What is your excuse?
1.-Dont Know The Poses
When my uncle (who is now 60) was about to attend his
first day of elementary school he hid under the bed and
cried because: he did not know how to write or read. I
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found that cute, provided that we are six years old, of

course.
2.-Dont Want To Take My Shirt Off
Most of the men in class keep a short and a t-shirt on,
some get over heated and take the top off, but there is no
code of conduct that determines whether one has to
wear one.
3.-Im Not Flexible
Pattabhi Jois said it all when he utter these words: Body
is not stiff, mind is stiff. You can hear it in your head
with an Indian accent, it sounds more profound.
When you make the shift and notice that flexibility is in
the mind then a whole new world opens, you can be
more present for any pose you may be doing and just by
opening the mind you can immediately notice the better
breathing, better disposition and deeper reach. You may
have an aha! Moment and realize you are more flexible
than you thought.
4.-I Dont Want To Chant
Fair enough, many classes start with one simple Aum at
the beginning. Ashtanga yoga has a whole chant, but not
all styles adhere to this. Also noticing our feelings around
things that make us uncomfortable is a great meditation.
For example: can we remain equanimous?
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Who would have thought that through this we can get

started with our work on the other branches of yoga? We
can start observing what the mind tells us around
chanting, we can just notice our reactions.
5.-I Want a Real Workout
I can understand this. Some yoga classes are very slow,
but not all of them are like that, there is a class for every
level of intensity, flexibility and courage (if I dare say so).
Just playing the DVD of Mark Darby for example, the one
with the primary series, is work, a lot of work. Try it if you
do not believe me, just the standing sequence is enough
to get the blood, muscles, and the breath going.
6.-Im Not Fit Enough
Yeah, nothing to worry about, we are all very selfconscious and nobody thinks they are fit enough anyway,
so coming along is a show of camaraderie.
7.-Have No Money
Yoga can be practiced at home with a DVD that costs no
more than 20 dollars or so. Classes, of course, are a great
way to get corrections and inspiration and, if possible,
always recommended.
8.-Have No Time
There are short classes, especially in gyms. You can also
leave classes earlier, although teachers tend not to like
that, but you can make an arrangement. People in the
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yoga world understand, they are approachable. If you do

happen to leave a class early always remember to do
savasana (corpse/relaxation pose) before re-entering
normal paced life, your nervous system will thank you
with extra years of life.
9- It Will Take Years To Do Those Impressive Asanas
Maybe, maybe not. There are a few really cool looking
asanas that can be mastered rather quickly, for example:
The whole Sun Salutation sequence or even the shoulderstands. I know it looks difficult, but it is not, and pretty
much every class includes an attempt, so you will build up
fast and impress the yogi out of all your friends.
By the way, I made an animated video over the excuses
that keep people from doing yoga, see it here:
http://www.youtube.com/watch?v=rJFik0ozfQs&feature=
player_embedded
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FIFTEEN: THINGS I HAVE LEARNED

RECENTLY FROM SHARATH JOIS
I find that Sharath is transitioning into Guru status in his
own right through dedication, his commitment to practice
and teaching, his utter determination to pass along what
he learned and his invitation to all of us to put the
practice into action where it counts.
These are some of the things he has said at recent
conferences I attended either in Mysore or in NYC which
inspired me and helped me along the path. This chapter
includes notes taken by me and with my own view of
things, at times I paraphrase because perhaps I did not
take down word by word what he was saying.
His main message, no matter when or where is always an
invitation to find the guru within, do your practice, the
right answer will come to you, do your practice, all is
coming, do yoga. He has what we in the west call a
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media message, and this is it. He repeats it every time

and every where.
This is the brightest indication of how important it is for
us to hear it, again and again, process it, understand it
and connect with our spiritual source daily, trusting that
the rest does take care of itself, because it does.
Once you are true you do not need to fear
And so it is, once we know what our source spirit directive
is then, as Gurji would say: why fear?.
We do our practice, that is what allows us to be true, to
establish the connection, to come clean to ourselves, to
eliminate the drama, to trust that we are on the right
path, to believe that we are on it for a reason, to
surrender, to thrive.
Practice should be with respect faith and over a long
period of time.
Sharath often discusses the importance of sticking to the
technique explained in the scriptures, in the proper way,
to respect the tradition and the teachings of the lineage.
He uses the example of "pujas" or Indian ways of praying
to God and how they have a specific format and practice
and that our practice, says Sharath, is just like it, it has its
system.
Pattabhi Jois was an example of dedication. He used to
drive every day to the old yoga shala at 4:15 in the
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morning and again in the afternoons. He taught for long

periods of time often not even eating anything until late
in the afternoon.
When talking about faith he told us at a recent
conference that yes, it is important to have faith. It does
not matter what God you believe in because God is one,
but faith is necessary.
When someone questioned him about doubt in our
practice he said that we need to get "grounded in the
practice, do it for the love of it, not for the next pose, not
for the authorization, but because it works.
We do it for a long period of time, and when we have
doubts that is usually when we get the best practice should we choose to stick with it-. "Everyone has doubts
at some point," Sharath said. "I had doubts."
On the subject of greed he said that instead of focusing
on the next pose, focus on perfecting what you have.
Perfection of the primary series is very important.
When discussing injury he said "You have to be
intelligent" and don't force things, you know what to do,
how far you can go. And asana slows with age, but we
always do asana.
He even gave the example of when Pattabhi Jois got very
sick in the 90s and how as soon as he was out of the
hospital he would walk to the hallway of his home holding
on to the walls (could not be touched for assistance when
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doing his puja) and go do his prayers, his Gayatri mantra,

his other chants. Always doing his practice.
And on the subject of rest, he pointed that Asana should
go on for no more than 2 hours, otherwise: "You can go
crazy". The only 3 yoga sutras dealing with asana are set
on calming the mind, not over-exciting it.
During my second trip to Mysore I made it a point of
taking notes during each conference and afterwards
writing about it because I thought it worth-wile to share
the message with other practitioners. Even after I left I
had other practitioners send me their notes on
conferences where I could not be present. All those posts
can be found here:
http://earthyogi.blogspot.com/search/label/Conference
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SIXTEEN: 18 SUGGESTIONS TO
IMPROVE YOUR YOGA PRACTICE
I came up with these suggestions based on a series
developed at the blog, it is mostly tips that I use here and
there, not meant to be taken all at once, but that if taken,
say, one at the time, or choosing one a day, can result in a
deeper experience of the asana practice and the whole of
yoga.
1. Learning the opening and closing chants. See
resources.
2. Slowing down, taking five counts for the in-breath
and five for the out breath. I tried this for a
couple of weeks during my Mysore morning
practice and found that it brought me a lot more
in touch with the body I ever imagined it would
3. Taking a led class.
131
4. Reading the Yoga Sutras. See resources.

5. Checking on nutrition. Are you getting enough
nutrients? greens? salads? juices?. Nutrition is a
very important part of the practice and your
success in it as well as in life will be determined
by the quality and quantity of the food you eat.
Food must be eaten in measured quantities. It must be
very pure.
T. Krishnamacharya. Yoga Makaranda
6. Savasana (Corpse pose). Are you giving your body
enough time to rest and cool down after practice?
Here is what Krishnamacharya says about rest:
After completing their yoga practice consisting of
asana and pranayama, the yoga practitioner must
rest for fteen minutes keeping the body on the
oor before coming outside. If you come outdoors
soon after completing yogabhyasa [practice], the
breeze will enter the body through the minute
pores on the skin and cause many kinds of
disease. Therefore, one should stay inside until the
sweat subsides, rub the body nicely and sit
contentedly and rest for a short period
7. Saturday practice, or a Castor oil bath. See
chapter on it.
132
8. Learning the names of all the poses of the primary

series.
9. Focusing on inversions. Learning about them,
their benefits, their power.
10. Attending a workshop.
11. Internal cleansing. Here are five easy methods:
http://earthyogi.blogspot.com/2010/10/5-simpleyogic-cleansings.html
12. Food fast. When I visited Mysore the thing that

called my attention the most about advanced
practitioners is how little they ate, and how some
attended indian treatments from the ayurvedic
school that recommended fasting. Of course this
is not to be taken lightly and must be done with
full awareness and under close and experienced
supervision. It is a suggestion here, as in
something to investigate further.
13. Media fast. The title says it all, no news, for a
week. Refreshing.
14. Mantras. Learning and chanting them is very
powerful, but I can only speak from my own
experience. The Gayatri Mantra for example, has
enormous benefits and Guruji used to sing it 108
times a day, every day. See resources.
133
15. Making a list of things that we are grateful for and

keeping it where we can see it, remembering it
often.
16. Offering our practice for the benefit of all beings
17. Getting a massage. I am very fond of massages,
especially the deep tissue ones.
18. Surrendering. To the practice, to doing it every
day, to the commitment it takes, to gratitude for
having found it.
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SEVENTEEN: UNUSUAL YOGA

QUOTES THAT JOLT ME BACK INTO
CENTER
I like quotes and noticed that lots of them have been
overused, so I went on a search for the ones that really do
it for me, the ones that give me energy and came up with
these. Most of them come from recognized yogis, others
from authors that you may not think of as yogis, but that
probably were or are.
1. Married life is 7th Series. -Pattabhi Jois
2. No coffee no prana. -Sharath Jois
3. Turn on the lights of the pose. -Richard Freeman
4. Why hurry? Sharath Jois
5. Let your speech be true and sweet.
Krishnamacharya
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6. Before you've practiced, the theory is useless.

After you've practiced, the theory is obvious. David Williams
7. Never be in debt. Never reside near enemies.
Never trap your body through disease. Never
forget the Lord with his consort who resides in
the heart. -Krishnamacharya
8. Dont just do something, sit there! -Unknown
9. If your compassion does not include yourself, it is
incomplete.- Jack Kornfield
10. Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure. It is our light, not our darkness that
most frightens us. We ask ourselves, Who am I to
be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?.- Marianne
Williamson
11. Dont drawn in a glass of water. Spanish saying
12. When one experiences truth, the madness of
finding fault with others disappears. -S.N.Goenka
13. All that we are is the result of what we have
thought. Buddha
14. A fool thinks himself to be wise, but a wise man
knows himself to be a fool. -William Shakespeare
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15. The first wealth is health. -Ralph Waldo Emerson

16. To one established in non-stealing all wealth
comes. -Patanjali
17. Health, longevity, a tranquil mind. T.
Krishnamacharya (from A.G. Mohans book
Krishnamacharya, His Life and Teachings when
asked the question: What is important in life?).
18. I refer to the Yoga Makaranda -the Tamil
translation- Whenever I want to just shut up and
listen to my Guru Krishnamacharya
S. Ramaswami
19. There's a saying that poets and women should
never be coerced... Similarly never use force in
teaching or practicing asana T. Krishnamacharya
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EIGHTEEN: A FEW WAYS TO

PRACTICE YOGA WHEN WE ARE OFF
THE MAT
If you do asana but then go and punch someone in the face,
then what is the point of practice?
Sharath Jois
Most of our yoga happens when we step off the mat

because that is when the real challenges of life occur. The
beginning of the exploration of the other limbs of yoga
happens as we interact with others, and in how we treat
them and ourselves.
Consider these suggestions as you go through your day
Not stealing, following the Yoga Sutras when they say
that by abstaining from taking what does not belong to
us, and that also means not stealing others time, or
energies.
138
Cooking/eating right, meaning lots of greens, lean

proteins, you know the drill
Exercising contentment, living like a yogi in the midst of
worldly matters. Practicing being in a state of equanimity
and stopping the preconditioned reactions we tend to
have all the time.
Loving ourselves, in every possible way.
Conserving our sexual energy, See the chapter on yogis
ways of finding the man or woman of your dreams
Being truthfull, always
Not killing
Praying
Practicing concentration
Thinking "how can I help"
Thinking "how can I add value"
Feeling our emotions, neurosis and fears, and not
reacting because of them in any way that hurts others
Taking responsibilities for our lives and never playing
victim again
Keeping our word. When we say we will do something,
that needs to be respected like a law, it must happen,
otherwise we are dishonoring our inborn power of
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manifestation. It might be small, but just like Warren

Buffet does not bet a mere dollar in a silly game, neither
should we use our words on promises we do not intend to
keep
Speaking with a clean vocabulary, never using bad words
Being kind, always
Respecting teachers
Respecting everyone
Giving credit where it is due
Being grateful, often, and for everything, including the
ability to discern, to read, to see, to walk, to smell, to
move
Giving, even if in prayer form, making it a habit to give
something to everyone we encounter. It can be as big as
doing all their laundry or as small as a prayer: "may you
be happy"
De cluttering, making space, sacred space
Respecting our own psychological constitution and
working with it, always starting where we are, with the
intention to move towards center
140
NINETEEN: WHY DO BILLIONAIRES

PRACTICE ASHTANGA YOGA?
You could argue that people that have spent their whole
life accumulating billions are not precisely just type A
personalities, but rather type AAA+, or more. Once they
did achieve such level of wealth what do they have left to
worry about? Yes, you guessed right: losing it. There are
two ways they can lose all that wealth, either:
a) the world ends, or
b) they die
Some billionaires are very focused on saving the world,
which is a great thing, they are somewhat protectors like
Bill Gates or Warren Buffet who have donated more
money than any government or individual before them
and in the history of the world to help.
Then there are other types of billionaires who are also
doing good for the world but they are just as much
141
focused on living a long and healthy life. These

individuals have all the money and mind/research power
at their disposal to find out the best way to stay healthy,
and some of them happen to have chosen Ashtanga yoga.
They are:
Paul Tudor Jones. Estimated net worth 3.2 B. Founder of
Tudor Investment Corporation from Greenwhich CT. He
is also the husband of Sonia Jones, who has now teamed
up with the Jois family and created Jois Yoga
[JoisYoga.com] centers in Greenwich, CT, Encinitas, CA,
and Sydney, Australia.
Daniel Loeb. Estimated worth 3.6 B. Not only is he a
dedicated practitioner that raises every day at 5:30 to get
on the mat, he also travels to Mysore from time to time.
William H. Gross. Estimated net worth 1.3B. He
reportedly practices ashtanga 5 times a week and has said
that "his best ideas come when he is standing on his
head".
I actually do not need the research anymore as I can tell
by the effects of the practice in my life that I am in the
right path, but I thought I would share this curious detail
with you because it certainly caught my imagination when
I first heard about it.
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TWENTY: WHAT IS NEXT?

What is next is integrating the other limbs of yoga.
By now you are probably under the clear understanding
that asana is the beginning of the thread but eventually,
and with practice, curiosity for the other branches will be
awakened.
If you find yourself here this is the moment to start
reading the Yoga Sutras of Patanjali see resources-.
If you want to put it in practice try and discriminate every
thought you get and strive to stay away from sending all
your energy into them, rather focus on just being, with no
mental commentary.
When the hunger for more strikes perhaps a good starting
point is also to further explore the yamas and niyamas
and pay especial attention to how your actions affect you
and others around you.
143
Further along, the fourth limb of yoga is pranayama

breath extension-. Pattabhi Jois was known for teaching
it to his students back in the day, but as the years went by
he made an executive decision to stop that practice and in
his last days he was known for saying that nobody should
take pranayama until solidly established in asana. By
solidly established he meant third series. This could be
just a legend, I never actually heard him say that in
person, but it is the word on the street. The best thing to
do might be to talk to your teacher about it.
I have been practicing pranayama in other traditions I
there are many teachers around the world that offer
training in it and do it well. I invite you to visit the book
club at the blog to read more about it.
Pratyahara is the next limb. Normally explained as
withdrawing the senses, Sharath recently talked about
it beautifully in one of his latest conferences in Encinitas.
He said: When everything you see is seen as divine,
everything you hear, heard as divine, everything touched
felt as divine, then you have reached pratyahara.
After Pratyahara is possible, then concentration follows,
which, I hear as I have not yet experienced it- leads to
meditation and eventually to Samadhi. Thoughts on the
other limbs of yoga are always interesting but beyond the
scope of this book.
When all else fails, just feel the life in you and become
present with what is, that is the final destination.
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TWENTY-ONE: 32 UNUSUAL WAYS TO

LOVE OURSELVES
I happen to think that loving ourselves is the very first
principle for anything in life. Without self-love it is
difficult to love others, or to give, or to embark on any
new adventure.
Although it sounds selfish and counterintuitive self-love is
the only way in which we can learn how to love another
one. Seeing what is good in us is the fundamental
principle behind seeing what is good in everyone, in
recognizing our own divinity and hence others' divinities.
Warning, this might lead to better self-esteem at worst
and the realization that we are all divine beings at best.
1. Learning to say "thank you but I think I will skip"
when we do not want to do something
2. Taking responsibility for how we feel
3. Using only positive and glorious words when
talking about ourselves
4. Before eating asking "what is the healthiest most
nutritious thing I can eat now"?, then trusting
145
what we hear, really trusting. May be ice-cream

today, might be spinach tomorrow, if we trust.
5. Taking a media fast once in a while
6. Taking a "me" day off, for real
7. Praying at home, in the train, in the car, during
laundry, after yoga, on the street, in the shower,
etc.
8. Taking a long walk, with only ourselves
9. Remembering our priorities
10. Honoring those whom we love, and our teachers
11. Using place mats and the art of conversation
during meals
12. The kitchen sink is always empty and clean. This
has become a mantra for me.
13. Making the bed every morning
14. Taking a Saturday afternoon for a beauty
treatment
15. Writting down ten things we would like to
experience in this lifetime
16. Looking at the list often
17. Reaching out to someone we know needs it
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18. Giving something away

19. Speaking half the times we think we need to
20. Organizing the closet
21. Buying clothes only if they fit 2 criteria: 1)
comfortable, and 2) makes me feel fabulous
22. Avoiding drama at all costs
23. But 22 does not mean we avoid dealing with
issues we know we need to deal with
24. Speaking up when is necessary
25. Learning to be compassionate towards others but
also, and most importantly, to ourselves
26. Going to bed at around the same time every night
27. Making sure we go to the bathroom for number 1
and number 2 every day
28. Looking at our reflection and going "Wow you are
hot!"
29. Appreciating that it really does not need to be
perfect, it just needs to be
30. Using our energy efficiently
31. Sending love towards the Earth
32. Playing. Often
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RESOURCES
Learning the Opening and Closing Chants
Here is Pattabhi Jois singing the opening chant:

http://kpjayi.org/the-practice/opening-prayer you can
also read it and see what it means. And here is
the closing prayer: http://kpjayi.org/thepractice/closing-prayer
Manju Jois has a CD that includes the opening

and closing mantras.
http://www.ashtanga.com/html/p.lasso?p=10137
Also, visit www.kpjayi.org for the history of

Ashtanga, pictures, bios, etc.
Suggested DVDs To Start Practicing

Of course nothing replaces getting to a studio and
learning directly from a more advanced practitioner than
148
us. Forming a relationship with a good teacher is the

recommended way to go, always.
To find a teacher near you visit the AYRI website and click
on teachers [http://kpjayi.org/teachers-directory/asia]. Make
sure to also research the studios in your area to see if
there are any Mysore programs as sometimes teachers do
not go on the list in the website right away.
There are also many teachers who are not yet
authorized/certified but that are very good and can help
you. It is all about how you feel when you are in the class.
It is important that you can feel safe and confident that
you are being led and supported. And remember, the best
test to see if yoga is working for you is that your life will
get better. Just do not rush things and give it a few years.
Yes, years.
Teachers tend to tour quite a bit so keep an eye on the
internet for upcoming workshops that may be coming to
your town. Ashtanga.com keeps a very updated list.
If you do not have access to a teacher there are some
alternatives in DVD. I have not watched all of them nor
do I know the full story behind them, I am just relating to
you my own experience and pointing to resources that
have helped me or other practitioners I have spoken with.
Richard Freeman
149
Is a senior teacher with many over 40 years of

experience and a direct student of Sri K.
Pattabhi Jois. He has been a certified student for
a long time. He has 2 critical DVDs that are
excellent resources for learning the primary
series. One is called Yoga with Richard
Freeman: An Introduction to Ashtanga Yoga and
the other one is Yoga with Richard Freeman:
Ashtanga Yoga The Primary Series.
Richard uses many metaphors when teaching
that have done wonders during my first
attempts at the primary series. For example,
during prasarita padottanasana he asks students
to turn on the lights of the pose. You could
actually think of that on any pose and it would
help you remember to engage the whole body,
the bandhas, get centered, breathe deeper. At
least it did for me.
You can also visit his websites store where he
has a wealth of other resources like studio talks,
tapes on breathing etc.
http://yogaworkshop.com/store/store.php
Kino MacGregor
has two helpful introductory DVDs to start the
practice of asanas to. One is called Ashtanga Yoga
Primary Series, and a new one she just released is
called: Introduction to Ashtanga Yoga DVD with Kino
150
MacGregor, Greg Nardi and Tim Feldmann . I have

not seen this one yet as, at the time of this
publication it has just been offered for sale, but the
promo video says that it contains a brief explanation
on breathing, one on the philosophy of Ashtanga
yoga and then an abbreviated version of the primary
series with adjustments. Here is the websites store.
http://kinoyoga.com/?product_type=dvd
Mark Darby
Ashtanga Yoga Primary Series DVD. If you speak
French, this is the one to get, as you can have it play
in English or en Francais oui. There are two
teachers in the video, Mark who is a certified student
of Pattabhi Jois shows the full form while Nicole
Bordeleau, his assistant teacher, demonstrates
variations for people just coming into the practice.
Here is his website:
http://www.sattvayogashala.com/index.html
And the DVD: http://www.amazon.com/Ashtanga-YogaPrimary-MarkDarby/dp/B0006I036C?ie=UTF8&tag=earyog0820&link_code=btl&camp=213689&creative=392969
Sharath Jois
has a few DVDs of the Primary Series. In my
opinion they are great because he does not talk
at all, rather he just sticks to the count, and,
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should you ever visit Mysore this is what a led

class would look like.
The one consideration is that the count is just as
is, which could be a little fast from someone just
coming into it. Other than that it is a great
inspiration to practice with the teacher of
teachers.
Sharaths website and store is here:
http://kpjayi.org/resources/dvds
Manju Jois
Has a DVD called: Ashtanga Yoga Workshop.
David Garrigues
has a DVD called: The Ashtanga Primary series Led
Instructed. Just as the title suggest, he explains
things as he counts and takes you through the
primary series. See here:
http://www.amazon.com/David-Garrigues-AshtangaPrimaryInstructed/dp/B004JHNAF2?ie=UTF8&tag=earyog0820&link_code=btl&camp=213689&creative=392969
Basia Lipska
152
has an English/Polish DVD. I have not seen it but a

reader of the blog tells me that it goes through the
series with modifications.
Lino Miele
is a very senior teacher that wrote a very impressive
book on both the primary and intermediate series
together with Pattabhi Jois see books- He has a
DVD on the primary series.
http://www.linomiele.com/media.html
Melanie Flower
David Swenson
First Series DVD:
http://www.ashtanga.net/store/PracticeDVDs/CDs/c5/index.html?osCsid=r2nilc27k9nrcmhu9d1j06
e8o4
John Scott
Ashtanga Yoga Primary Series:
http://www.amazon.com/Ashtanga-Yoga-Primary-JohnScott/dp/B000BFHDY0/ref=sr_1_2?ie=UTF8&qid=1304889
999&sr=1-2-catcorr
On Anatomy
Yoga Anatomy DVD, Volumes 1 and 2, by David Keil
153
http://www.yoganatomy.com/dvd.html
Practice Cards
Some people love to have cheat sheets as they get
started and as a way to remember what comes next.
I know I did. Here is an extensive list to choose from:
http://www.ashtanga.com/html/action.lasso?database=ygpricelist.fm&-layout=w&response=sc_category.html&category=Posters%20and%20
Practice%20Card&-search&-sortField=t1
Books to Read
Why so many? Different books speak to different people
and personalities. It might be a good idea to get one or
two and see how they feel. For my thoughts on them visit
the blog: ClaudiaYoga.com
Yoga Mala by Sri K. Pattabhi Jois.
http://www.amazon.com/Yoga-Mala-Original-TeachingsAshtanga/dp/0865477515/ref=sr_1_1?ie=UTF8&qid=1304
890660&sr=8-1
Guruji A Portrait of Sri K. Pattabhi Jois Through the Eyes

of His Students by Guy Donahaye and Eddie Stern. A
great book with stories from students of the Guru from
the early stages.
http://www.amazon.com/Guruji-Portrait-PattabhiThrough-Students/dp/0865477493/ref=pd_sim_b_4
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Ashtanga Yoga Practice and Philosophy, by Gregor

Maehle.
http://www.amazon.com/Ashtanga-Yoga-PhilosophyGregor-Maehle/dp/1577316061/ref=pd_sim_b_4
Ashtanga Yoga: The Practice Manual: An Illustrated

Guide to Personal Practice, by David Swenson:
http://www.amazon.com/Ashtanga-Yoga-PracticeIllustrated-Personal/dp/1891252089/ref=pd_sim_b_3
Ashtanga Yoga: The Definitive Step-by-Step Guide to

Dynamic Yoga by John Scott:
http://www.amazon.com/Ashtanga-Yoga-Definitive-StepStep/dp/0609807862/ref=pd_sim_b_4
Ashtanga Yoga, by Lino Miele.

http://www.amazon.com/Ashtanga-Yoga-yoga-LinoMiele/dp/5914780039/ref=sr_1_2?ie=UTF8&s=books&qid
=1304890844&sr=1-2
The Mirror of Yoga: Awakening the Intelligence of Body

and Mind, by Richard Freeman
http://www.amazon.com/dp/159030795X?tag=earyog0820&camp=213761&creative=393545&linkCode=bpl&creat
iveASIN=159030795X&adid=12BB4AF3N10RAV5TTJQY&
Ashtanga Yoga As It Is, by Matthew Sweeney

Pranayama, The Breath Of Yoga, by Gregor Maehle.
155
http://www.amazon.com/Ashtanga-Yoga-As-RevisedThird/dp/0975780700/ref=sr_1_12?s=books&ie=UTF8&qi
d=1304890869&sr=1-12
Further Reading
It will happen, you will get curious as you go along, at
least that is what happened to me. If you do, these are
gems to start with:
The Bhagavad Gita
The Yoga Sutras of Patanjali
The Yoga Makaranda by Sri Tirumalai Krishnamacharya.
The best part is that you can download it for free:
https://docs.google.com/viewer?a=v&pid=explorer&chrome=tru
e&srcid=0B7JXC_g3qGlWM2IyOWNlNWEtZmU1NC00NmM0LTg2
OTEtNWQxMzg0NDVjMmU4&hl=en&authkey=CJDkxU4&pli=1
Krishnamacharya His Life and Teachings, by A.G. Mohan

http://www.amazon.com/Krishnamacharya-Life-Teachings-GMohan/dp/159030800X/ref=sr_1_1?s=books&ie=UTF8&qid=130
4891430&sr=1-1
Magazines
Namarupa is a privately published magazine run by Eddie
Stern -a senior teacher and certified student-, a very
interesting read with great pictures.
http://www.namarupa.org/
156
Mantras
Learning the Gayatri Mantra. Sharath mentioned in one
of his conferences that Pattabhi Jois used to recite this
mantra 108 times per day. It is said to be the most
auspicious mantra of all. You can read more about it at
the blog.
To learn it see Srivatsa Ramaswamis page (Ramaswami
was a student of Krishnamacharya for over 30 years).
http://vinyasakrama.com/Chants
Just For Fun
Sri K. Pattabhi Jois Ashtanga Yoga,

Encinitas, 3rd and 4th Series
http://www.amazon.com/Pattabbi-Jois-AshtangaEncinitasCalifornia/dp/B0007RK4GQ?ie=UTF8&tag=earyog0820&link_code=btl&camp=213689&creative=392969
David Swensons Ashtanga Yoga 2nd and 3rd

Series
http://www.amazon.com/Ashtanga-Yoga-Practice2nd-3rd/dp/B000GHK60G?ie=UTF8&tag=earyog0820&link_code=btl&camp=213689&creative=392969
Documentary
Ashtanga Yoga New York A Yoga

Documentary, directed by Mary Wigmore.
http://www.amazon.com/Ashtanga-NYDocumentary-WillemDafoe/dp/B0002J4ZT6/ref=sr_1_1?s=dvd&ie=U
TF8&qid=1304891870&sr=1-1
157
Your Resources:
Let me know if you have found other resources that

helped you from a perspective of someone just coming
into the practice.
158
KEEP IN TOUCH
I am always curious about yogis and enjoy the
conversations that can be sparked, please comment at
the blog www.ClaudiaYoga.com.
If you liked the book I would very much appreciate it if
you could like it on Amazon and, should you feel inclined,
write a review as well so that others can find it.
I am grateful for you reading.
If you would like to write to me, contact me in Twitter at
Twitter.com/ClaudiaYoga
Lets talk.
159
ABOUT THE AUTHOR

Claudia Azula Altucher has studied yoga since 1999 in
the traditions of Iyengar, Ashtanga, and Sivananda. Her
research and practice focus since the year 2005 has been
Ashtanga in the tradition of Sri K. Pattabhi Jois.
She has studied at the Ashtanga Yoga Research
Institute in Mysore several times, and practices daily
either at home or in NYC.
Claudia has also studied pranayama in Thailand at the
Centered Yoga Institute and continues her research on
this limb of yoga in the tradition of the Kaivalyahdama
Institute of India. She has practiced meditation by sitting
at Viapassana courses and these days tries to bring
presence to everything, as a daily practice.
She believes that yoga expands beyond culture and
language and has contributed to both Spanish and English
blogs on yoga.
She writes daily at ClaudiaYoga.com. You can follow her
on Twitter: Twitter.com/ClaudiaYoga
160

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Claudia Azula Altucher

Claudia Azula Altucher

Copyright 2011 Claudia Azula Altucher

Claudia Azula Altucher

Twelve: If You Would Like to Teach Ashtanga Yoga ...... 111

Claudia Azula Altucher

was reading every book I could find on the spiritual

21 Things to Know Before Starting an Ashtanga Yoga Practice

ONE: WELCOME AND AN

Within just a few years the practice of Ashtanga Yoga has

Claudia Azula Altucher

a very long time, and in this tradition a long time means

21 Things to Know Before Starting an Ashtanga Yoga Practice

beginner. I completely related. That is how this book was

Claudia Azula Altucher

Yoga happens when we can be present in this moment

21 Things to Know Before Starting an Ashtanga Yoga Practice

Sri K. Pattabhi Jois, the man who named the style

Accepting pain as help for purification this is

Claudia Azula Altucher

from. And dont worry the pain implied is the

Studying of spiritual books.

Surrendering to the Supreme being.

The actual state of yoga that we will attain is what

21 Things to Know Before Starting an Ashtanga Yoga Practice

A Very Short Account on How Ashtanga

Sri Krishna Pattabhi Jois

Claudia Azula Altucher

T.K.V. Desikachar (his son)

In 1927, at the age of 12, Krishna Pattabhi Jois attended a

21 Things to Know Before Starting an Ashtanga Yoga Practice

himself fully to teach yoga at his yoga shala. In 1948, he

TWO: DO YOUR PRACTICE AND ALL IS

21 Things to Know Before Starting an Ashtanga Yoga Practice

Claudia Azula Altucher

eventually happens as we begin to notice the benefits of

Focusing On Asana Practice First

The first step in Ashtanga Vinyasa Yoga is to learn what is

21 Things to Know Before Starting an Ashtanga Yoga Practice

with. Just keep in mind that it is recommended to go to a

Claudia Azula Altucher

achieving, a daily asana practice. Then keeping it up for a

21 Things to Know Before Starting an Ashtanga Yoga Practice

almost pass unnoticed as we push harder to get ahead or

Claudia Azula Altucher

Remember that we are talking about attaining full peace

The interesting thing about the primary series of Ashtanga

21 Things to Know Before Starting an Ashtanga Yoga Practice

As you start to practice the primary series, make your

Claudia Azula Altucher

practice. Over the years we build our stamina and

21 Things to Know Before Starting an Ashtanga Yoga Practice

When I first started practicing in a studio I noticed that

Drishti Or Gaze. Where To Focus The Eyes

Claudia Azula Altucher

3. The hand: Hastagrai

Bandhas: How We Prevent Energy Leaks

21 Things to Know Before Starting an Ashtanga Yoga Practice

idea is that once the energy is harnessed from the root it

Tristasana: When The Practice Begins To