 Yoga is the path, and the chakras are the map. - Anodea Judith One of the best aspects of yogic philosophy for me is the integration of the head and the heart. Having spent so much of my early life “trapped in my head,” delving deeper into yoga both challenged me to get out of my head and into my body (or heart) and liberated me from experiencing the world in only one dimension. By that I mean yoga is a pathway toward more heartfelt living but is grounded in real, physical experience. As westerners, we sometimes forget how much knowledge the western medical world has only learned relatively recently, has been passed down in eastern medicine for centuries. It is always a big treat to talk shop with other eastern medicine practitioners, such as Chinese medicine, shiatsu, etc., because so many of the concepts overlap with the traditional Indian view of medicine and the body. I am always flabbergasted by how similar the energy channels in Chinese medicine are to their Ayurvedic representation. Now, in western medicine, we are learning that there are subtle channels of communication in a living body that have been unobservable in cadavers. Only recently has western medicine started to realize the wisdom that comes from eastern traditions. It is this way with the Chakras too. It would be understandable if a person thought that the Chakras were woo-woo. It’s true that some unscrupulous people pretend that simply placing the correct rock over the area of a chakra will act as a panacea. These people do eastern medicine a disservice by simplifying what should be the personal study of a lifetime to something you can pay someone else to unblock in a few hours. So let’s demystify the Chakras a little bit this month. Because the Chakras are not mystical. Although they are a part of the subtle body, they correspond to physical locations in the body and are eminently practical.  Chakras have been described traditionally as wheels of energy in the body (chakra means wheel). They are associated with areas of the body where many nerves converge, which is called a nerve plexus. In this way, they are places where the body and the nervous system are in close contact.
If some trauma, such as a physical injury happens to the site of a nerve plexus (or to a nerve, which affects a nerve plexus), this may have an effect on the nervous system. Similarly, if a person’s nervous system experiences a trauma, this may affect specific nerves and/or nerve plexuses. One example that is commonly used within yoga is the effect of stress on the vagus nerve. When well-balanced, the vagus nerve will downshift the nervous system when the body is under stress. If the vagus nerve is overstimulated we may faint. If it is understimulated, we may crack under pressure. The vagus nerve in turn regulates the functioning of many internal organs and their physiology, such as heart rate, digestion, and respiration. Similarly, the nerve plexuses of the body that are related to various Chakras regulate a symphony of experience from the physical to the downright emotional. The four primary nerve plexuses in the body (sacral, lumbar, brachial, and cervical), along with the coccygeal plexus, the heart, and the brain, are all represented within the Chakra system. This system goes beyond the physical explanation of these sites - that specific plexuses innervate specific areas of the body - and into the emotional. Again, combining the head and the heart. This idea may be where some think the Chakras devolve into woo-woo, because more subtle aspects of ourselves are at this point, unprovable. But isn’t it true that we talk about feeling ungrounded when describing issues related to the coccygeal plexus? That sexual urges come from our loins? When we feel powerless, doesn’t it often feel like a punch in the gut? Or when we are in love, we feel our heart flutter? When we don’t know what to say, doesn’t our voice catch in our throat? And when we feel confused, our head feels cluttered? So while I can’t say that practicing Ustrasana (camel pose) will resolve any and all issues related to our throat and heart chakras, doesn’t it make sense that if tight, opening this area may improve not only the physical manifestations of such a block but the emotional ones as well? If that sounds like a reasonable hypothesis, I invite you to try a little experiment in your body. Laura is leading a seven week series on the Chakras starting January 23rd. We’d love to welcome you to one or all seven of these classes in order to explore the effect of yoga on these seats of innervation and inspiration, the Chakras.
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 To the mind that is still, the whole universe surrenders. - Lao Tzu The question "why meditate?" has been answered by many. From Scientific American (we have this issue available for you to read in our studio) to the National Center of Complementary and Integrative Health, scientific institutions are now recognizing the value of an established yoga and meditation practice. Emerging research into a regular practice's benefits is now mainstream. Among the benefits suggested by this research are
On a personal level, "why meditate?" seems clearly answered to me as a decade-long, daily practitioner as well. Whereas at first, I dreaded sitting for meditation, I now crave it. It is the first thing I do in the morning and I rarely want to stop once I've started. But how do you get to that point? Because I hear so many beginners telling me that meditation is not for them. That their mind is too busy or chaotic or uncontrollable for meditation to work. That they get bored. I can only repeat what my own teacher has said to me many times. If you are bored sitting quietly with yourself, what does that say about you? Why would anyone else want to be with someone who is bored with themselves? My instinct is that these would-be meditators are not actually bored but scared. I can relate. Stepping into the void of my own mind has been deeply uncomfortable at times. Believe me, I did not begin with a calm and quiet mind. Meditation has developed that kind of mind. And it can for you too. It won't always be easy but I promise that if you stick with it, you will see dividends. Probably larger than you could have ever imagined. So now to the more important question: how to meditate? Well, there are many ways to meditate - walking meditation, mantra meditation, vipassana meditation, etc. I always suggest a few principles for people asking me how to begin meditating.
For those eager to dive in, I offer a breath-centered meditation. I like breath-centered meditation for beginners for a number of reasons. It gives something very concrete for the mind to focus on. It is secular in nature. And the breath is always with us, so it's easy to use at any time. I hope you find that glimmer of peace you're seeking. A 15-Minute Beginner Meditation Practice Want more guidance on how to meditate? Join Erin for a three-week Beginner Meditation Workshop in January. It's the perfect way to start the new year!
 Laura DeAngelis What brought you to yoga?
Dance brought me to yoga. I grew up dancing in an environment where dance and yoga existed holistically together. I've been doing it for as long as I can remember! I was very sick when I was 6 years old and dance and yoga came into my life after that as both a source of joy and normalcy as well as an integrative therapy for healing. What is your approach to teaching? I try to teach in a very informative and educational way. I loop in physiology and anatomy with spiritual practices and do my best to explain how the two are interconnected. I strive to always be a student while I am a teacher. I am always seeking ways to deepen my teaching practice, educate myself, and most importantly, make my teaching environment as authentic and accessible as possible. Yoga is for everybody and every body! Why did you choose to teach at 5KY? I chose to teach at 5KY after finishing my 55-hr Yoga4Cancer training. I was looking for avenues to explore yoga therapy. I found Five Keys and find it to be a beautiful integration of authentic spirituality and physiological healing. I feel that I can teach as my truest and most authentic self at Five Keys! What makes your soul sing? In addition to yoga, creating and sharing art makes my soul sing. I am a dancer and performer at my core identity. Additionally, nothing makes my soul sing more than preparing a meal to share and commune with loved ones. I love to use the vibrational, loving energy of home cooked foods to bring my loved ones together and create joy. Most of all, spending time with and mothering my little chihuahua, Elaine, is my greatest joy of all in this life. You can find Laura at 5KY on Mondays at 6 pm starting Nov. 22nd. 
We might call this post "How to Breathe Correctly". But pranayama is about much more than breathing.
Pranayama is a Sanskrit word made of two parts: "prana," which means vital energy and "yama," which means control. So pranayama means to control one's store of vital energy. This is accomplished through exercises involving the breath. Pranayama is the fourth limb of Raja or Ashtanga Yoga and is listed after Asana. Accordingly, pranayama is often taught as a next step after a beginner starts to understand how to practice yoga poses correctly. Pranayama both enhances our experience of asana, as it allows us to regulate our breathing to practice yoga poses more steadily and comfortably, and is the first step toward meditation, as it balances our energies and settles the mind. All breathing is practiced through the nose in yoga. However, if you feel claustrophobic or you're having trouble getting your breath, try breathing in through your nose and out through your mouth a few times and return to breathing through your nose, and then, the pranayama practice as you're ready. It may seem esoteric, but actually pranayama practices are very simple. The most important thing for the beginning practitioner is not to strain or overdo these practices, which is why it is usually recommended to practice these exercises under the guidance of an experienced teacher. There are also several breathing techniques that, while not formal pranayama practices, are very useful in teaching the beginner how to breathe comfortably and correctly before trying to practice pranayama in earnest. Practice all breathing and pranayama techniques for at least a few rounds and up to a few minutes each. I explore all these preparatory exercises and pranayama practices below with gifs. Because the breath is really subtle, you'll have to pay close attention to see what is happening in the gifs.
1 to 2 Breathing Ratio Technique
1 to 2 breathing is the simplest exercise and a great way to practice breathing correctly.
You can practice this sitting or lying down, though it may be nice to begin lying down, so you don't have to contend with the forces of gravity while you get the hang of it. First, make sure you are not breathing in a reversed pattern. Bring your breath into this format - as you breathe in, your belly expands, as you breathe out, your belly contracts. It may feel unnatural at first but keep working at it and eventually you will be able to control your breath in this way. That is step one. Second, once you've mastered this full breath, work on bringing your inhalation and exhalation into a 1 to 2 ratio. So for example, if you breathe in for four, breathe out for eight. If that feels like a strain, start with a 1 to 1 ratio (in for four, out for four) and gradually increase your exhalation until you can comfortably retain a 1 to 2 ratio with your breathing. The reason we focus on the exhalation in yoga is that it induces the vagus nerve to initiate the relaxation response through the parasympathetic nervous system.
4 - 2 - 8 Breathing Technique
This exercise is an expansion of the 1 to 2 breathing ratio and another exercise that is not a formal pranayama. Once you've mastered the 1 to 2 breath, you can start to find natural pauses between every inhalation to exhalation and every exhalation to inhalation.
You'll now be breathing in a 4 to 2 to 8 ratio. There is a very subtle distinction between this and the 1 to 2 breathing ratio. If you're not paying attention, this gif might look identical to the one above it. So for example, your breath might go like this - inhale for four, pause for two, exhale for eight, pause for two (then begin again with the next inhalation). As always, if at any point your breath becomes strained or you feel uncomfortable, resume your normal breathing and try again once you're ready.
Deerga Swasam Pranayama or Three Part Breath
Now we enter the world of bona fide pranayama. Deerga swasam or the three part breath is one of the gentlest pranayamas and is there are no contraindications for practicing it.
I am demonstrating it on the floor so that the movement is more visible but traditionally, it is practiced sitting up. Start with a complete exhalation. Next, breathe into your lungs one-third of the way, concentrating on filling the very bottom of your lungs so that the belly moves. Then, breathe another third of the way up, concentrating on the center of your lungs, so your chest moves. Finally, fill your lungs all the way to the top, so you feel your collarbones spread apart and rise slightly. Follow this with another complete exhalation, smoothly moving from the top all the way down to the bottom. If you are not used to breathing this deeply, you may cough. In that case, reduce the range of motion until you can practice this without coughing or return to the 4 -2 - 8 breath. Gradually, your lung capacity will increase and you'll be able to utilize more of your lungs as you practice deerga swasam.
Kapalabhati Pranayama or Skull-Shining Breath
This is the first pranayama that has an invigorating, rather than calming effect on the nervous system. It is contraindicated for heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastic ulcer. If you have one of these conditions, it is highly advisable to seek out instruction from an experienced teacher. It is also not recommended during pregnancy.
Kapal means skull and bhati means shining or illuminating. So kapalabhati pranayama can be translated to skull shining breath. In yoga traditions, it is thought that this practice stimulates the pituitary gland, which creates an illuminating effect and cleanses the respiratory system in preparation for other pranayama practices. It is practiced by snapping the abdominal wall backward to force the air out of the lungs through the nasal passages on the exhalation. The inhalation is a natural breath in, so that the focus on this exercise is on the exhalation. Notice in the gif how subtle the movement is. Most of the movement is concentrated in the belly. You don't need to practice too vigorously. The sensation should be like trying to gently blow something out of your nose. Always follow your kapalabhati practice by blowing your nose with a tissue to clean out the respiratory passages. Kapalabhati is also considered a kriya, or cleansing practice.
Bhastrika Pranayama or Bellows Breath
Bhastrika is translated as bellows, so this is the bellows breath. Once you practice it, you'll see why!
It is another invigorating pranayama and is contraindicated for stomach or intestinal ulcers, hernia, heart disease, high blood pressure, overactive thyroid gland or chronic diarrhea. If you have one of these conditions, it is highly advisable to seek out instruction from an experienced teacher. It is also recommended to not practice this on a full stomach. Bhastrika is practiced by gradually speeding up your natural breathing rhythm like a bellows. Now, the concentration is equally on the inhalation and exhalation. When practicing, it should never feel like a strain. So only go as fast as you can control. To end, slowly bring your breath back to normal. Again, this is a subtle practice and barely visible in the gif (which is why I have my hand placed on my belly - you don't need to do that). Although subtle, it revitalizes the nervous system and reduces residual air in the base of the lungs, which improves transfer of oxygen from the lungs to the bloodstream and carbon dioxide from the bloodstream into the lungs (where it is then expelled through the exhalation). This might prove to be an excellent exercise for those recovering from Covid, as it may improve blood oxygenation levels and is therefore known as a blood purifier.
Nadi Suddhi, Nadi Shodhana, Anulom Vilom
or Alternate Nostril Breath
This is my favorite pranayama and another very gentle, calming practice. There are no contraindications for practicing this simple variation. However, if you are stuffed up, I encourage you to practice kapalabhati or even use a neti pot first to make this pranayama more comfortable.
It has a number of names - Nadi Suddhi, Nadi Shodhana, or Anulom Vilom. In my tradition, it is called Nadi Suddhi, so that is what I will call it. Nadi are the invisible energy channels through which prana is conducted and suddhi means purification. So this exercise, purifies the nadis. The first thing to master is the hand postion, or mudra, used with nadi suddhi. Always use the right hand to practice mudras with nadi suddhi. I use vishnu mudra (index and middle finger to palm, all other fingers extended) but you can also use chin mudra (index finger and thumb touch, all other fingers are extended). To learn more, visit our blog post on mudras. Gently block your right nostril with your thumb and breathe in through the left nostril. Unblock your right nostril and block your left nostril with your fingers. Breathe out through the right nostril, then inhale through the right. Switch nostrils again and breathe out through the left nostril. This is one round. So the pattern of this pranayama is inhale, switch nostrils, exhale, inhale, switch nostrils, exhale; switching after every inhalation to exhale through the opposite nostril. This pranayama is thought to balance the sympathetic and parasympathetic sides of the autonomic nervous system. It produces a balancing effect on the body and acts as a tonic for the nervous system.
Pranayama is an incredible tool to add to your yoga practice and can be especially helpful as a bridge from practicing asana to developing a meditation practice, as it can help balance the mind.
However, it can be somewhat tricky to get the hang of without a teacher guiding you. If you're looking for a more in depth tutorial of how and why to practice pranayama, you can watch our free workshop, Breath Support for Changing Times.  Hannah Keene 1) What brought you to yoga?
I was initially drawn to yoga as a way to deepen the connection to my own body and awareness. At first, I did not feel like yoga was for me but with the continued encouragement from a mentor to just "show up", I was able to truly open up to the endless possibilities the practice of yoga offers. It was not an easy path but one I am eternally grateful for. 2) What is your approach to teaching? As a practitioner of yoga, I am first and foremost a student who is constantly learning and evolving. My approach to teaching is through a psych-sensitive and trauma informed lens and student centered- my classes focus on students cultivating a sense of discernment and agency in their own practice. 3) Why did you choose to teach at 5KY? I feel very attuned to the mission and approach to the practice of yoga that Five Keys embodies. The first time I walked into the studio, it just felt right and I'm grateful to be here. 4) What makes your soul sing? Something that makes my soul sing is a cup of hot black tea on a rainy day, preferably paired with a good book! You can find Hannah at 5KY on Fridays at 5:30 pm.  Photo Credit: Cassandra Hamer for Unsplash Deep rest can be elusive. As we move away from the busyness of the summer months, there is a natural transition into restfulness. All things in nature prepare for the hibernation of the long winter nights ahead. But as plugged in as we are these days, getting good sleep can be difficult. Yoga Nidra, which means Yogic Sleep, is the practice of rest. It can teach our systems how to unwind from the day and prepare for sleep. Yoga Nidra is an important tool we use at the end of every yoga class, but it can also be practiced on its own. Here, I offer you a half-hour of blissful guided relaxation to prepare you for better sleep. I recommend that you use this recording at the end of every workday, as a way to transition to the restful time you dedicate to yourself at the end of the day. Sunset is a powerful time to practice yoga, according to Ayurveda (Yoga’s sister science), and can align your body and mind with the peaceful energy that night brings. However, you can also use this recording just before bed, to prepare yourself for better sleep. In that case, rather than following the prompts at the end of the Yoga Nidra practice to gradually bring yourself to a seated position, stay lying down and just drift off into a blissful slumber. Want to learn how to relax even more? Join us for yoga in the evenings - online or in person - and learn how regular practice can improve the quality of your sleep.
 Sierra Buffum 1) What brought you to yoga? My journey through yoga started from a disordered state - but along the way, I was exposed to the truth of yoga: that yoga is a tool of connection. Once I discovered that yoga isn't about perfection or fitness, my yoga really started. I practice to find peace in my body, and have found profound psychological benefits from yoga. 2) What is your approach to teaching? I teach to honor all beings where they are at right now. My goal with each class is to hold space for folks at all levels by offering accessible + inclusive classes filled with ample modifications and options. I teach trauma-informed, psychologically sensitive yoga and acknowledge that most folks who come into public classes have experienced some trauma, depression, or anxiety, just as I do. By bringing this perspective to the practice, I hope to break the stigma that surrounds mental illness and help others find ease, peace, relief, and maybe even home in their own bodies. 3) Why did you choose to teach at 5KY? 5KY radiates welcoming energy!! I feel at home at 5KY and don't feel like I have to fit into a certain depiction of what a yoga teacher should be. One of the greatest gifts yoga holds is community, and I'm grateful to be a part of the 5KY community. 4) What makes your soul sing? Things that make my soul sing (that aren't yoga or teaching, cuz of course those do too!): dancing like no one's watching even if everyone is, a well-crafted horror movie, baking, supporting my friends, and my morning coffee + reading ritual.  Sierra teaching at Gallagher Way. You can find Sierra at 5KY on Sundays at 1:15 pm.
 "Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us." - Wilma Rudolph 5KY’s cornerstone is and always will be the Yoga for the Special Child method. Although this method is specifically designed for kids with disabilities, it is entirely adaptable to any population. Who among us doesn’t have special needs? And aren’t we all just big kids?
I’d say, only if we work at it do we retain that childlike sense of wonder that is our theme this month. We speak a lot about practicing as if it’s the first time on our mat. This helps develop that wonder and curiosity about our body and mind, which helps us transcend them. I think this life lesson - like so many we learn on our mat - is incredibly important off our mat as well. As boring adults, I envision us like commuters on the El at rush hour: pushing forward, heads down, earbuds in, totally disconnected from the life around us, just so we can move toward our goal.  Colleen Scallen 1) What brought you to yoga?
I came to yoga to follow in the footsteps of my older sisters; youngest sibling behavior at its finest! It took a negative turn as my eating disorder took charge, so I went away from yoga for a few years. I came back about 5 years ago and haven’t looked back! It’s a practice that helps me feel strong and centered, empowered and open—all the both/and energy. 2) What is your approach to teaching? My approach to teaching is trauma-informed, practitioner-centered, and intention-themed. I like to give lots of options and customization and am fiercely committed to hitting home that I’m simply a guide; each person is their own best teacher, and the wisdom of their body is all they need to follow. I also like to make jokes and be fun and silly throughout class too! 3) Why did you choose to teach at 5KY? I chose to teach at 5KY because I love the intimate nature of the studio and community. It’s small and tight-knit and supportive, and I love that each student and teacher is known and loved in their own right. I also really like that it was founded with the intention of bringing yoga to often-overlooked populations in yoga practices. Lastly, Erin and Rita have been so supportive of queer-inclusive programming, which is super important to me, and that feels so wonderful. 4) What makes your soul sing? My soul sings with dance parties, queer joy, cats, theatre, symbolism in poetry and books, empowered yoga practices, and the feeling of sunshine on your face when sitting by a lake. I love finding the small moments of joy! You can find Colleen at 5KY on Thursdays at 5:45 pm.  Photo Credit: Leo Rivas, Unsplash Once you make a decision, the universe conspires to make it happen. - Ralph Waldo Emerson We’ve been preparing to switch from the scheduling software we’ve been using since opening to a new one, called Ribbon. Switching to Ribbon is going to allow us to make things even more user friendly for our students, as well as create new, exciting features.
Starting with this one! We now have a brand new On-Demand Yoga Class page. Use your existing unlimited pass to watch as many on-demand classes as you want on "Yogaflix" or rent them separately. (Do you have a pass or credits on your account? You should have already received an email about signing into your new account on Ribbon. Please let us know if you did not receive one.) We’ve been working on these changes for over a month to ensure that the transition is as smooth as possible. Even so, a big change like this may temporarily create some turbulence. Honestly, at the beginning of the process, I felt quite overwhelmed. There were so many things to do: set up classes and passes, upload our on-demand videos, update the plugins on our website, and transfer our students’ accounts. It was good to be reminded of this month’s theme, which is flow. As easy as the living can be in the summer, sometimes we pack our days with so many plans and goals and activities. It’s helpful to remember to flow peacefully throughout, like the ripples on our beautiful lake. |
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Five Keys Yoga, LLC ∙ 1818 W. Belmont Ave. ∙ Chicago, IL 60657 ∙ (773) 857-1763 ∙ namaste@5keysyoga.com