by Mia Velez

Why BIPOC exclusively?  There is an observed social pattern that yoga events and programs are often dismissed by BIPOC folx because they believe it’s not for them; and perhaps in the past, when they did attend, they felt out of place. Maybe they felt vulnerable being the only BIPOC person in the room. We want to change that!  We want to demonstrate that yes, there are BIPOC folx out there who are interested in yoga and they are welcome at IYISF.

This event is designed: to create camaraderie, to experience the healing frequency of the actual space of IYISF, and to show up and show out for the year of the Dragon 2024.  The day starts with an opening reception with snacks and herbal mocktails to mingle and socialize, then we will:

• Explore our physicality with Hatha (all levels welcome – if you have a body, you can do Hatha).

• Awaken the artist in all of us by creating vision boards.

• Soothe the nervous system with sound healing and Reiki while in restorative postures.

• We conclude the evening by breaking bread – sharing a home cooked, vegetarian meal.

Creating BIPOC spaces isn’t an attempt to exclude our White brothers and sisters. We simply want to ensure space for those who have been historically/systemically left out.  Please help us fill the physical space of IYI and bring BIPOC perspectives into the Yoga dialogue.

Creating a BIPOC community at IYI benefits us all.  When any one of us experiences the benefits of Yoga, it ripples out to our surroundings and benefits everyone – creating a ripple of change through sympathetic healing. Please help us spread the word.

Revitalize the Spirit: BIPOC mini-retreat is on Saturday, February 10 from 11:30 am – 7:30 pm PT.

You can also join Mia for Scripture Study: Yoga Sutras for Modern Times, 3-part series on Monday, February 5 from 6:00 – 7:00 pm PT.

Mia Velez, E-RYT 500, entered the Integral Yoga Sangha in 2016 through the kitchen by helping to cook Thursday community lunches and silent retreat meals. In 2018 she was certified as an Integral Yoga teacher to learn more of the IYI approach and be part of the lineage. Mia is a disciple of the Moy Yat Ving Tsun Kung Fu lineage and is highly influenced by her martial arts training. After completing her first 200-hour teacher training in 2008, she began to see undeniable parallels in Yoga and Kung Fu. When she began teaching Kung Fu in 2014, she incorporated Yoga insight and principles in her classes. Her goal in teaching is to connect with the students and to facilitate a safe space for exploration and self-inquiry. Yoga and Kung Fu are integrated into her daily life as a mother, a preschool teacher, and an advocate for gender, race, and class equality through multiple non-profit groups.

by Diana Meltsner, C-IAYT, E-RYT 500, YACEP

I recently had an interesting conversation with two of our neighbors as we ran into each other on the beach. Our dogs are friends and we walked together. It was a lovely and spontaneous exchange of experiential knowledge. The topic was releasing tension from the body.

They have explored releasing tension through body work, acupuncture and eventually arrived at energetic release through touch. We talked about the build up in fascia and muscles resulting in limited movement of the joints and how miraculously the energy healing can reduce this very tangible physical tension.

In Yoga we speak of the different layers of our Being; physical, energetic, mental and further the layer of the bliss body and the individual soul.

The Taittiriya Upanishad was the first ancient text to discuss these different layers (Koshas) of our body and became a module for healing in contemporary Yoga Therapy. Vedanta tells us these layers are interconnected and part of one Self.

We hold patterns of tension and it shows up on all of these levels. In the body, it can be habitual tensing of the jaw or shoulders. We hold patterns of tension in our breathing, not exhaling enough or holding the breath. On an energetic level, the flow of energy slows down or becomes stagnant in certain areas of our body. On the mental level, the tension shows up as rigid thinking, ceaseless ruminations and resentments, feeling stuck or irritated. All of these are examples of contracting rather than opening.

We can cultivate the ability to let go. As we let go and release tension on one level, all the layers of our Being respond. We can feel the sense of ease and joy and connect with intuition, the whisper of our soul. We start to feel the soul purpose, the big reason why we are here. It allows us to align with the truest expression of who we are.

My favorite practice has been working with the breath and truly letting my breath have the freedom to move. The ancient practice of Ajapa Japa using the So-Hum mantra has been helping my breath to recover from habitual patterns of tension. Essentially, this mantra means, “I am That”—I am pure awareness or consciousness. I can feel the energy awakening in my body by having an increased sensation in different parts of my body and a sense of openness. Cultivation of mindfulness has allowed me to have the ability to recognize these subtle shifts in my body and furthered my ability to let go.

Mindfulness, Sati, described as ‘bare attention’ and Dharana, “one-pointed attention”, both teach us how to focus our attention on the present and experience life in more depth.

Meditation has been such a big part of my life and yet the mental work alone is not enough. We know that trauma lives in the body and that one cannot think oneself out of anxiety. The body needs to be a part of the healing process and releasing tension is a big step in healing.

It was so nice to explore this topic with someone who didn’t know that yoga is a complex array of practices, more than a than a physical exercise that follows a certain set of postures.

Join Diana for Satsang: Mystical Poetry Night on Sat. February 3 @ 5:30 pm – 6:30 pm PT with Susan Ford. Or attend one of her weekly classes: Therapeutic Chair Yoga Online – Wednesdays, 9:30 – 10:30 am, or Guided Meditation Online – Sundays, 5:30 PM – 6:00 pm.

Diana Meltsner, E-RYT-500, C-IAYT, has been teaching variety of classes and workshops since 2001 and since 2017 offers yoga therapy sessions privately and at Integral Yoga Therapy Clinic in San Francisco. Learn more at dianameltsner.com.

by Swami Ramananda

The beginning of a new year is a natural time to reflect on and re-envision our lives.  The tradition of New Year’s resolutions can be life changing or it can be a temporary way of fooling ourselves with lofty ideas that fade when reality hits. Clarifying our intentions for this life is useful, but really makes an impact when we translate the vision into committed actions.

For example, I may be clear that I want to be more rested and energized as I embark on each day. I may want to make time for spiritual practices or participate in workshops that support my personal growth. But for those ideas to bear fruit, I need to break them down into specific goals. I have to commit to a specific bedtime to feel more rested each morning, and determine how many meditation sessions per week are optimal for me to adequately develop my practice.

In addition to translating our vision into specific steps, it behooves us to reflect honestly on our other responsibilities, our physical and mental capacity and our willpower. It’s easy to set an admirable goal in a moment of inspiration that proves unreachable when we are stressed or struggling—a recipe for frustration and/or failure. A good goal challenges us in small ways, building confidence with each success.

Success also requires enthusiasm and thoughtfulness. It’s unrealistic to assume that we can muscle our way into new habits without planning ways to support them. We can consider what other adjustments or changes are needed to make a goal doable. For example, we may not be able to make time for some new activity in our lives without letting go of something else. Finding a practice partner or sharing our vision with friends are other great ways to support our intention.

Whenever we are trying to create positive changes in our lives, we can expect difficulty. Unwanted thoughts and behaviors are usually a product of impressions embedded in the subconscious mind, and it takes time and repetition of a new pattern to replace them.

With a combination of determination and willingness to persevere, we can override unhealthy inclinations.  Perhaps even more powerful is a prayer for strength and guidance, opening our hearts to the grace of a Higher Power in whatever way we understand it.

Carrying a meaningful intention in our hearts breathes spiritual life into our days.  Remembering again and again a higher purpose frees us from being captive to the consumer-oriented messages of our culture. I pray that by practicing this way, we all grow more aware of the source of deep peace and love that is ever-present within.

Join Swami Ramanandaji this month for the following programs:

Creating a Spiritual Vision; Community Meeting, Fundraiser & Potluck
Sat. JAN 6 @ 11:00 am – 1:00 pm PST, ONLINE & IN-PERSON

21-Day Meditation Challenge
Mon. JAN 8 @ 7:15 am – 8:00 am PST, ONLINE

Tuesday Tea Time Series / Monthly
Tue. JAN 16 @ 11:15 am – 11:45 am PST, ONLINE & IN-PERSON

Swami Ramananda, C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a greatly respected senior teacher in the Integral Yoga tradition, who has been practicing Yoga for over 45 years. Ramananda offers practical methods of integrating the timeless teachings and practices of Yoga into daily life, and transforming the painful aspects of human experience into steps toward realizing one’s full potential.

He leads all levels of Yoga teacher trainings and programs around the globe. Ramananda co-developed the Stress Management Teacher Training program and has trained many teachers to bring Yoga into corporate, hospital and medical settings. He a founding board member of Yoga Alliance and is a co-founder of The Spiritual Action Initiative which brings together individuals committed to working for social justice for all beings and for the care and healing of our natural world. His warmth, wisdom and sense of humor have endeared him to many.

by Swami Ramananda

This focus begins with some form of spiritual practice that can allow us at least a glimpse of light. As we nurture this light within, it can soothe and nourish the heart, diminishing the selfishness, confusion and attachment that veil our true nature.  

Swami Ramananda C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a greatly respected senior teacher in the Integral Yoga tradition, who has been practicing Yoga for over 45 years. Ramananda offers practical methods of integrating the timeless teachings and practices of Yoga into daily life, and transforming the painful aspects of human experience into steps toward realizing one’s full potential.