remedy for spring fever: yoga

Long, gloomy, dry and cold winter is about to end. The north hemisphere is welcoming the spring. March 21 is the day when day and night are equal and when spring officially begins. With the spring on the way, we can see some changes in our bodies as well as our sportive activites and yoga practice. Spring makes us feel more tired, heavier and as if we are carrying hundreds of kilograms of load and we may not know how to cope with this fatigue. Actually, it’s so simple. According to Ayurveda — the Indian science of living — the “kapha dosha” in our bodies increases when spring comes. For this reason, we feel ourselves heavier and tired and we do not even want to move. So, what type of yoga should we prefer in spring?

Before discussing types of yoga during spring, it is better to talk about “doshas” in our bodies. Ayurveda divides types of bodies into three and name them as “dosha” including “vata”, “pitta and “kapha.” Every body consists of three doshas and one of the doshas prevail others and cause some phyical and spiritual changes from season to season. From person to person, one dosha prevails. Moreover, one dosha prevails over the other with seasonal changes. It is so natural that “vata dosha” increases in our bodies in long, cold, gloomy and dry winter. On the contrary, “kapha dosha” increases in our bodies as days get longer, flowers bloom and temperatures rises with spring. Kapha dosha balances elements water and earth in our bodies. Its duty is to stretch our joints, providing mucus to protect our sinuses, lungs and stomach and to regulate the amount and strength of our muscles.
When kapha dosha is in balance, we feel ourselves strong and solid. When it is out of balance, we may be exhausted, depressed and sleepy.
Therefore, it is important to balance the kapha dosha in our bodies when spring comes. Otherwise, we may have to cope with seasonal allergies and severe common cold.
When all these are taken into consideration, flow yoga is something I can recommend to yoga lovers to not only wake their heavy bodies up but also to feel themselves more dynamic. Particularly vinyasa and hatha classes, “surya namaskara” (sun salutations), standing asanas, backbends, inversions, arm balancing poses and twists are sine qua non poses of springtime. “Matsyasana” (fish), “salabhasana” (locust), “navasana” (boat), “dhanurasana” (bow), “simhasana” (lion), “ustrasana” (camel), “setu bandhasana” (bridge), “urdhva dhanurasana” (wheel), “sirsasana” (headstand), “sarvangasana” (shoulderstand), “pincha mayurasana” (peacock) and “adho mukha vrksasana” (handstand) open the chest, relieve congestion, stretch the throat and drains sinuses.

If you follow a flow like “garudasana” (eagle), “prasaritta padottanasana” (wide-legged forward bend) variations, “sirsasana” (headstand), “bakasana” (crow), “chaturanga dandasana-bakasana” (low plank-crow), “bakasana (crow)-adho mukha vrksasana (handstand)”, “salamba sarvangasana-halasana-karnapidasana-salamba sarvangasana-setu bandhasana” (supported shoulderstand, plow, ear pressure pose, supported shoulderstand, bridge), this will not only balance the kapha dosha in your bodies but also make you feel yourself stronger and more energetic.
In our classes or own yoga practice, we can welcome spring and ease spring fever with just 108 sun salutations. When flowing with “surya namaskara” series, we can focus on breath and add more oxygen and “prana” (life force) to our bodies with the breath, we can wake up and strengthen our bodies and we can clean and detox our minds as well.
Following such flows, you can go on working your core muscles, add some twists to your practice and do pranayama like “kapalabathi” (skull shining), “bhastrika” (breath of fire) or “agni sara” (cleansing breathing exercise) at the beginning or end of the class. You can also use “uddiyana bandha” (abdominal lock) throughout the class and wake your body up during springtime. Twists will also clean and detox our organs and strengthen the metabolism. Core strengthening asanas would activate the “element fire” in our bodies and can help us revive and feel more energetic.
Moreover, liver and gall bladder is overworking during cold winter days since we consume more caffeine, alcohol and sugar and eat more oily and protein-strong food. In order to relieve the liver and gall bladder, we should focus on inner thighs, groins and the outer parts of the legs. If we give priority to yin yoga and work the meridians believed to pass through the inner thighs, groins and outer parts of the legs, wee may relieve the liver and gall bladder, clean them up and revive them. “Swan”, “sleeping swan”, “dragonfly”, “frog”, “shoelace” are some of yin yoga poses for liver and gall bladder. Also we may do some hatha yoga poses such as “garudasana” (eagle), “prasaritta padottanasana” (wide angle pose), and “gomukasana” (cow face pose) for our liver and gall bladder.
As a result, spring is the time of the year when day and night are equalized, then days start to get longer after the equinox and nights start to shorten. Therefore, balance is so important. That is why we give priority to balancing the kapha dosha in our bodies in our yoga practice. We want to overcome fatigue and wake our bodies up and get more energetic in springtime and we focus on vinyasa yoga, i.e. flow yoga styles.
No matter what they say! Whether spring is a season that makes us feel ourselves heavy and tired, I feel happier as nature wakes up, flowers bloom, trees get greener, sun shines, days get longer and birds return to the north hemisphere. And I forget about the fatigue and heaviness as I feel happy. My body, soul and mind enlightens and shines with the sun rising up every day.
Yoga… Whether vinyasa, hatha or yin or any other type of yoga. I always think that what is important is the desire to do yoga irrespective of its style or the season. The type is not important. This is totally your choice and preference as long as you wake your body, soul and mind up, be in harmony with your body, mind and soul with the changing seasons, and just act in line with what they want.

reinvigoration in spring…

Everything began as a friend of mine who is also a yoga instructor asked me to sub her class since she would be visiting another city. I had five days to prepare for the class. I was so excited that one could think I had never taught a vinyasa class before. I was nervous because I would sub the class of one of my friends whom I admire and whose classes I liked a lot. I knew that same students were attending the class every weekend because I had a kids’ yoga class at the same time in the studio. This was the reason why I was so nervous. What if the attendants did not like my style? What if my class would be mild for them? What if, what if and what if? I felt like this all week long.

I met my yoga instructor friend each time I went to the studio throughout the week. On the first day, I told her that I was planning a vinyasa class with “hanumanasana” (monkey pose) as the peak pose. I changed my mind on the second day. The peak would be “dhanurasana” (bow pose) or “parsva dhanurasana” (side bow pose).
I changed my mind only two days before the class because I realized that it would be the spring equinox one day before the class. At that moment, I made up my mind. The theme of the class would be “spring, you’re welcome” and I would focus on relieving spring tiredness during the class. We would practice yoga to balance “kapha dosha” that increases in our bodies with the spring. According to Ayurveda (Indian science of living), the body types are called “dosha” and they are divided into three including, “vata”, “pitta” and “kapha.” “Vata dosha” is dominant in some bodies while “pitta” or “kapha” prevail in some other bodies. Sometimes a body can be dominated by two or three doshas.
Moreover, one of the “doshas” are dominant over the others as seasons change and causes physical and spiritual transformations in people. Winter is cold, dry, gloomy and long, which increases the vata dosha in our bodies. On the other hand, days prolong, flowers bloom and it gets warmer with spring, which increases “kapha dosha.” Kapha is a “dosha” that balances the elements earth and water in our bodies. Its duty is to stretch our joints, providing mucus to protect our sinuses, lungs and stomach and to regulate the amount and strength of our muscles.
When kapha dosha is in balance, we feel ourselves strong and solid. When it is out of balance, we may be exhausted, depressed and sleepy. Therefore, it is important to balance the kapha dosha in our bodies when spring comes. Otherwise, we may have to cope with seasonal allergies and severe common cold. (For further information, you may visit https://burcuyircaliblog.wordpress.com/2014/03/20/spring-youre-welcome-2/)
That day came. Trust me, I could not get out of the bed that morning. I was suffering from allergies as if it was not me who had written this post and I had to take pills, which made me more and more sleepy. And I did not want to get out of bed.
When I looked at my watch, I realized that I would be late to class if I continued to stay in bed. I rushed out of bed, ate a banana and drove to the studio. I managed to get to the studio twenty minutes before the class.
I placed my mat, arranged the music and started to wait. That day’s class was also peculiar because not only the adults but also the kids would join that class. It should be such a vinyasa class that both kids and the adults should like it. I began the  class with three adults and two kids. We went on with “kapalabhati pranayama” (skull shining breathing) following the opening meditation. My aim was to activate the fire in the bodies and balance “kapha dosha” which made us feel tired. My 13-year-old students started to laugh when we were working this breathing technique. When they laughed, their parents started to laugh. Do you think I stayed calm? No, surely not. I started to laugh, too. Luckily, the laughter crisis was over and we got into vinyasa flows.
We worked our abdominal muscles after the breathing technique. We went on with standing asanas in-between “surya namaskara” (sun salutation) series. “Virabhadrasana I” (warrior I), “virabhadrasana II” (warrior II), “trikonasana” (trikonasana), “anjaneyasana” (low lunge), “ashva sanchalayasana” (high lunge), “parivrtta trikonasana” (revolved triangle pose), “ardha chandrasana” (half moon), “bakasana” (eagle), “parsvakonasana” (side angle), “prasarita padottanasana” (wide-legged forward bend), “utkatasana” (chair), “parsva utkatasana” (revolved chair), “malasana” (squat), twist in “malasana”da, twist in “uttanasana”da (standing forward bend)…
We sat down and continued to work our abdominal muscles with “navasana” (boat) variations. Then we laid down and went on with the abdominal muscles. Then we stood up and warmed the bodies more with “surya namaskara” series. We did “camatkarasana” (wild thing) series to stretch the chest.
I had not planned a peak pose. My aim was to practice a flow yoga to balance the “kapha dosha.” I was planning to add balancing poses, twists, backbends and inversions in-between vinyasa flows. We mildly bent backward in “tadasana” (mountain pose) during “surya namaskara” series to warm our bodies for backbends. Thus, the chest had been stretched.
I thought that the class was ready for backbends and inversions towards the end of the class. We sat on the knees by jumping forward from “adho mukha svanasana” (downward facing dog). Now it was time for “ustrasana” (camel pose). To warm up the body, we first went backward with only right arm, then with left arm. We did the full came pose in our third trial. Thus, we had become more enthusiastic by bending backward. Thus, we not only opened the chest but also get rid of the sleepy spirit.
It was time for inversions. I thought it would be better to go with yogi’s choise. If I insisted on one inversion, some of the attendants might/could not do it. When you offer some alternatives, every one could pick among them and do what was appropriate for him/her at that moment. The alternatives were “sirsasana” (headstand), “sarvangasana” (shoulderstand), “pincha mayurasana” (peacock) and “adho mukha vrksasana” (handstand). Two students did “sirsasana” and three preferred “adho mukha vrksasana.”
After getting the class back to “balasana” (child pose) and resting and balancing the bodies, I changed the mood of the class into a more “yin” style. We bent forward in “half butterfly” and “dragonfly” and then we twisted the bodies in “dragonfly.” After all these relaxing poses, we laid down. Following “twisted roots”, we relieved the spine by placing the sacrum on the ground in “ananda balasana” (happy baby pose). We relaxed the body with “bananasana” and got into “savasana” (deep relaxation and resting pose). When the class was in deep relaxation, I gave them a massage. I was giving the kids massage every week and their parents used to say, “the kids are very lucky. Why don’t we join your class one day?” When everybody was in “savasana”, I recalled these sentences. This was a good opportunity and I  gave the mothers a massage.
I was about to end the class. I woke everybody up from “savasana” and asked them to sit in a cross-legged position. “Today we practiced yoga to welcome the spring. We tried to overcome spring tiredness and activate the elements fire and air in our bodies. Spring, you’re welcome. Hoping every day will be nice and enjoying like a spring day.”
When the class was over, I was feeling great. We had a good flow, active and enjoying class full of elements fire and air. I was no more nervous or excited. My mood had changed once the class began.
What have I learned from this class? I realized that I could still be nervous and excited although I have been teaching yoga for about one and a half years. This bode well as I cannot progress if I am not feeling excited and nervous. This encouraged me to learn, develop and progress more. I saw that a class with kids and adults could be fun. What do the parents and kids think? Do they think the same? Trust me, I do not know but I think that it could be beneficiial for parent-kid relationship to practice yoga together and share new experiences together.
The first day of spring… The first class of spring… Reinvigoration, refreshing, actiion and enthusiasm… These were what I felt at the end of the class.

you are never too old to learn!

Everything began as one of my students asked me a question a few days ago. “We are holding our hands in a certain position when meditating. Sometimes the thumb touches the index finger but sometimes it touches the middle finger and this changes in certain countries like China, India and Japan. I asked this question to a few people before but I could not get a satisfactory answer. Do you know the reason?” Yes, I know. I learned this topic in detail when I joined yoga teeacher training program. I thought for a few seconds. We are usually using “chin mudra” when meditating. This “mudra” (seal) represents consciousness. What about the others? I cannot remember. “Let me look into this topic and then send you an e-mail.”

Once I came home after class, I looked at my yoga notes. Mind was something  like this. When you do not use some information for a while, the mind starts to forget them. As you acquire new information, you start forgetting the old ones and when you do not review them, you totally forget them.

When I looked at my notes, I started to remember “hasta mudras” (hand seals). “Chin mudra” happened when the tip of the thumb touched the index finger. The thumb was representing the divine power and the index finger was representing the individual consciousness. With the mudra, you aim to join the individual consciousness and the cosmic consciousness. “Chin mudra” can mean “we are ready to understand.” “Chinmaya mudra” is done by curling the fingers down into the palm but pressing the tip of the index finger to the tip of the thumb. It shows that the cosmic consciousness is perceived and that “we have seen that the individual consciousness unites with cosmic consciousness.” “Adhi mudra” is done as making a fist with the hands by curling the four fingers around the thumb and it means “we are holding the cosmic power within ourselves.”

Every finger’s position has a meaning in “hasta mudra” practice. In the Indian culture, fingers represent certain organs and energy centers and they are the doors of the organs and energy centers opening to the outside world. The energy of that center or organ could come out from this point or the energy could enter into the body from this point. In certain excavations, archeologists have found evidence that mudras had existed and been used before 4,000 B.C.

Every finger is linked with one of the five universal elements named “tattvas” and is used to symbolize the consciousness that each element represents. “Agni tattva” means the element fire and is linked with the thumb. “Vayu tattva” is the element air and is linked with the index finger, “akasha tattva” is the element aether and linked with the middle finger, “prithivi tattva” is the element earth and linked with the ring finer and “apas tattva” is the element water and linked with the little finger.
Mudras coincide with certain meridians in astrological sense. “Gyan mudra” is done by touching the tip of the thumb with the tip of the index finger and represents wisdom because the Jupiter is the representative of the index finger. The Jupiter is the planet of expansion, growth and wisdom. This mudra joins the elements air and fire.
In “shuni mudra”, the tip of the thumb is pressed on the tip of the middle finger and it represents patience and self-discipline becuase the Saturn represents the middle finger. This planet is the planet of responsibility. This mudra unites fire and aether.
“Surya/prithivi mudra” is done by touching the tips of the thumb and ring finger. It represents energy and creativity as the Uranus and the Sun are the representatives of the ring finger. “Sura mudra” joins fire and earth.
“Buddhi mudra” is done by pressing the tips of the thumb and the little finger and represents communication and the mind. The planet of communication, Mercury is the representative of the little finger. This mudra joins fire and water.
In addition, “mudras” are used to cure several diseases. The tip of the thumb has the centers of
pituitary and endocrine glands and when the tips of the thumb and the index finger are pressed, i.e. when “gyan mudra” (the seal of knowledge) is done, pituitary and endocrine glands work actively. This seal increases memory power and sharpens the brain, enhances concentration and prevents insomnia, it cures psychological disorders like depression, anger and hysteria, increases mental capabilities, increases the grasping and learning capacities. It also stimulates the “muladhara” (root) chakra and sends the energy to the lower parts of the body.
“Shuni mudra” (the seal of patience and self-discipline) increases patience and responsibility, helps change negative emotions into positive and makes us gain stability and power.
Literally meaning the seal of sun, “surya mudra” sharpens the center in thyroid gland, reduces cholesterol, helps reduce weight, reduces anxiety and corrects indigestion problems.
“Buddhi mudra” helps a clear and effective communication, balances the element water in our bodies, activates salivary gland and moistens dry eyes and skin.
The person who asked me this question was the student who recommended me books about “Shamanizm” and “Amazons.” When we were talking about the position of fingers in “mudras” after the class, we both said that Jesus Christ was also using “mudras”. In many frescos or paintings, the Christ was pressing his right thumb to his right ring finger which represented “surya/prithivi mudra.” This mudra helps gain stability and cure bodily and mental weaknesses. Also, Greek Orthodox priests kept their right hands in “prithivi mudra” when making the sign of the cross during a spoken blessing. In this context, “prithvi mudra” can be perceived as the Sign of Benediction or Blessing.
In some icons, the Christ is depicted with his right hand in “pran mudra”, which meant his little finger and ring finger touching the thumb. This mudra literally means the seal of life and stability. It sharpens eyes and ensures inner peace, stability and confidence.
It is not a good thing to conclude this blog without talking about “anjali mudra”. In this mudra, the palms are joined together in front of the heart and it helps someone turn inward. It resembles the prayer hands in Christianity. It is done for inner peace, harmony and balance and it harmonizes the right and left brain.
When I joined the yoga teacher training program, I realized that the Christ was depicted when making “mudras” in some paintings, frescos and icons however I did not have enough time to make a search in detail. The conversation with that student made me think about this topic more and make a detailed search. That is, “you are never too old to learn.”
What did I think that evening? Every person whom we meet and everything we come across are coming into our lives to teach us new things and to develop us more. And to remind us the things we have forgotten or ignored…

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